Raw Vegan Energy Balls

When I tried this recipe for Raw Vegan Energy Balls by Rachel Schwartzman ND a few weeks ago I immediately knew I needed to share it. They're such a simple, healthy & tasty little treat that the whole family will love. 

I made a double batch so I could take some to share with my Prenatal Class and decided to substitute all natural peanut better for the tahini, because that's what we had, and I didn't want to make a trip to the store. They were amazing!! Everyone who tried them loved them. Even the kids! (As you can tell by this pic of them grabbing for seconds before I could even take a photo!) 

Since then my prenatal class students have been begging me for the recipe, and my kids have been begging me for more. So today I fulfill both of those wishes. Here is Rachel's delicious recipe for everyone to try, and I'm off to make up a quick batch for the kids. A perfect pick me up snack for a grey day like today. 

Enjoy!

- Care

*Rachel is a Naturopathic Doctor & Birth Doula with The West End Doulas. If you would like any information about her services feel free to check out her website, send her an email or give her a call at 416.371.3422. You can also follow Rachel on her beautiful Instagram feed.

Simple, Healthy & Delicious Family Breakfast Recipe - Overnight Oats With Apple Chia Jam

Mornings are hard. Period. At least for most of us parents they are. So much to do to get ready for the day and so many demands from our little people. Keeping breakfast as simple as possible helps me survive, but recently I was feeling bad about offering up the same old greek yogurt with fruit, nut butter on whole grains, scrambled eggs, or leftovers from dinner (because seriously, kids don't care if they eat chicken for breakfast).

I decided to check out some new recipes online and turned to one of my new favourite food blogs Oh She Glows. What I found was the perfect healthy warm winter breakfast: Sugar-Free Apple Pie Chia Seed Jam + Breakfast Parfait. The recipe is so simple and quick to make and can be prepped in advance which I love. 

I didn't bother layering the oats & apple jam into a fancy parfait, 'cause this is real life people, but no one seemed to care. Lucy gobbled hers up in mere minutes and then screamed for more. Always a good sign. Plus mommy enjoyed it too. Win Win!

Can't wait to try out some new fruit combos on these overnight oats. I'd love to hear if you make any great ones! Tweet or Facebook me your ideas. Hope you enjoy this healthy recipe as much as we do. 

- Care

Super Simple, Healthy & Delicious Treats! (Baby, Toddler, Preschooler & Adult Approved!)

When I find a recipe I love, that's also super simple and healthy, I tend to make it over and over and over again. Well that's exactly what happened with these AMAZING Banana Bread Muffin Tops from Oh She Glows that I was introduced to last week by my good friend Kate (Thanks Kate!). I'm not embarrassed to admit that I have made 5 batches of these in the last week and a half. Everyone who has tried them has loved them. My son even asked for them instead of cake for his birthday this summer. That's definitely a sure sign of yumminess! 

The best part about these homemade treats is that they're made out of simple ingredients that many of us have in our pantry and have no refined sugar added! I absolutely love these as a little power packed after school treat (or nap time treat for mommy). Plus they're nut free which is always helpful. 

If you haven't checked out Oh She Glows I highly encourage you to do so. The beautiful award winning Canadian food blog is full of delicious healthy recipes and everything I've tried has been amazing!

Hope you and your family love these little treats as much as we do!

Warmly,

Care

The Groaning Cake - Spiced Apple Cake

At this time of year when delicious local apples are in abundance the Groaning cake is the perfect dessert. This spiced apple cake is a traditional "birth" cake, hence the name. 

The customs surrounding the history of the Groaning cake are different around the world. In some cultures the Groaning cake was baked by women in early labour to pass the time. In other areas the cake was made by friends and family and brought to the woman as a gift. Either way the cake is intended to provide the postpartum mother with a delicious treat that has some good sources of energy, healthy fats, iron, fibre & immune boosters.

The combination of honey, coconut oil, molasses, whole grains, fruit & spices is really incredible. You can leave the cake bare (more like a loaf) or you can add a simple vanilla glaze, cream cheese frosting, or dust with powdered sugar. As an avid hater of cream cheese frosting, I refuse to ruin this beautiful cake with it, but others assure me it's a great combo. My husband is a cream cheese frosting lover and says I ruin it for everyone. Good thing I'm the baker in the house ;)

I make this cake for the final class in my 4-week prenatal class series as a little graduation treat and the parents always love it. If you've got some apples laying around give this one a try. I'm sure you won't be disappointed. Also a great gift for a new family in their early days postpartum. 

Enjoy!

- Carolyn 

The Groaning Cake

Ingredients

• 2 1/2 cups whole wheat or spelt flour
• 2 tsp. baking powder
• 1 tsp. baking soda
• 2 tsp. cinnamon
• 1/2 tsp. ground cloves
• 1 1/2 cups peeled grated apple
• 3 eggs
• 1/2 cup coconut oil
• 1/2 cup orange juice
• 1 tsp. grated orange zest
• 1/4 cup black strap molasses
• 1 cup honey or alternative sweetener
• 1 tsp. pure vanilla extract
• 1/4 cup dried fruit or chopped nuts optional
• Cream cheese or vanilla icing optional or dust with powdered sugar

Instructions

1. Heat oven to 350 with rack in middle of oven
2. Lightly grease pan (bundt pan, two 9x5 loaf pans or two standard size muffin pans)
3. Combine the flour, baking powder, baking soda, cinnamon & ground cloves in a large bowl. Stir in grated apple (and any dried fruit or nuts) and set aside.
4. In a separate bowl lightly beat the eggs & add oil, orange juice, orange zest, molasses, honey & vanilla.
5. Pour wet ingredients into dry ingredients & mix well.
6. Scrape into prepared pan & bake until toothpick inserted in the center comes out clean ~20-25 mins for muffins, ~30-40 mins for loaves & ~40-50 mins for bundt cake.
7. Cool in pan for 10-15 mins, then invert onto wire rack & cool completely before storing in an airtight container for up to 3 days or freeze to enjoy later. 

Perfect Food For Fall - Roasted Squash Soup & Drop Biscuits

As the days become shorter and cooler, and sweaters and boots begin to appear, I make the transition over into fall cooking. After a summer of non-stop BBQ'ing I'm usually ready to return to my stove and my cozy kitchen to make some warm delights. Risottos, stews, roasts, casseroles, soups and biscuits are exactly what fall weather calls for. 

One of my family's all time favourites is this Roasted Squash & Apple Soup (recipe below). I don't remember who gave me the recipe, but it's one that I make frequently once the cold weather arrives. I'm especially excited because this year we get to make it with squash from our own garden.

I love to pair this soup with these super simple Pull Apart Drop Biscuits from Canadian Living. The first time I made these biscuits for my mom she was so impressed that she immediately gave up on her mother's recipe she had been using for 40+ years in favour of these. That's how good they are! Plus they're so simple to make. The wet dough takes minutes to prepare, and no need to cut out individual biscuits. Just break off clumps and roll in a little flour before placing on the pan to bake. So easy!

Hope your family enjoys this fall meal as much as mine.

Happy Fall Cooking!

- Care

Roasted Squash Soup

Ingredients

• 1-2 squash (butternut, acorn or buttercup)
• 1 Tbsp Olive Oil
• 1 Cup Onion Finely Diced
• 1 Tbsp Butter
• 4 Cups Vegetable or Chicken Broth
• 2 Apples, Peeled & Chopped
• 1 Cup Cream or Whole Milk
• Cinnamon to taste
• S&P to taste

Instructions

1. Cut Squash in Half, remove seeds, brush with oil & sprinkle with S&P and Cinnamon. Roast in oven for 45 mins at 375
2. In a large saucepan melt butter and cook onion until soft
3. Add cooked squash (removed from skin) apple & broth and bring to a boil
4. Reduce heat and simmer for 20 mins
5. Add S&P and cinnamon to taste
6. Puree with a handheld blender *optional
7. Add cream & serve
8. Enjoy!

Simple Summer Tomato Salad

Dinner prep can be a tough time of day for many families, ours included! Everyone is tired by the end of the day, and the task of planning, prepping & cooking a meal with kids at your heals can feel overwhelming. Our Ben (3 y-o) has taken to asking "Is dinner ready yet?" "Yes Dinner's Ready!" "It IS Ready!" Imagine this sequence on repeat over and over while you prep & cook a meal. Super fun times ;) We've tried to involve him in food prep and cooking as much as possible, but with his 10 month old sister in tow it becomes a bit chaotic to say the least. 

In order to keep my sanity and avoid episodes like this I focus on quick easy things to prepare so we can have dinner on the table at a reasonable time before anyone gets hangry. We want to make sure we get lots of healthy whole foods in our diet, so keeping it simple ensures this actually happens. 

In the summer months one of our family's favourite healthy side dishes is a Simple Tomato Salad. Our good friends Lesley & Mike introduced us to this recipe a few years ago, and we make it at least twice a week, usually at Ben's request. It's that good!

Now that our beautiful grape tomatoes are all beginning to turn a bright red it's even more exciting.

This recipe takes mere minutes to prepare and only takes a few ingredients, making it ideal for a busy family and a perfect light addition to any BBQ.

You don't need exact measurements for this one, so have fun with it and make it to suit your tastes. 

Enjoy! Hope it becomes one of your family's favourites too.

- Care

Simple Summer Tomato Salad

Ingredients

• Grape Tomatoes
• Fresh Basil
• Feta Cheese
• Balsamic Vinegar
• Olive Oil
• Pepper

Instructions

1. Wash grape tomatoes and cut in half
2. Wash basil and chop roughly
3. Place tomatoes and basil in a bowl
4. Crumble feta on top
5. Add freshly ground black pepper to taste
6. Drizzle with balsamic vinegar & olive oil
7. Toss & Serve

Rhubarb! What to do with it? Make something delicious! Strawberry Rhubarb Cobbler

Rhubarb! It's everywhere these days. Filling local farmer's market tables & in full bloom in many neighbourhood gardens. If you're lucky enough to have Rhubarb in your yard, you better use it! Or at least give it away to the Grandma on your block. I hate when food goes to waste and Grandmas always know what to do with random ingredients. Something about wartime era scarcity I think, but I digress. Back to Rhubarb!

When we moved into our 1st home in Bloor West Village last summer we found an abundance of Rhubarb. It hadn't been cared for and was in pretty rough shape. Since Rhubarb is a perennial vegetable I knew I would have a chance to bring it back to it's full glory the following year, and that's exactly what I've done.

When it started appearing in early spring we watched with anticipation. I read all about how to tend to Rhubarb (more info here) and was super excited when it was ready to harvest. In our zone Rhubarb can usually be harvested starting in June and continues producing until mid to late sumer depending on the season. It's ideal to harvest when stalks are 12" - 18" long and 1/2" -1" thick. The colour can range from celery green to deep red and does not determine ripeness, which I thought was interesting.

To harvest, grab the stalk at the base and twist while pulling. This will break off the stalk at the root. Don't forget to cut off and dispose of the leaves outside in your yard waste bag. They are poisonous and should never be ingested. That's why rhubarb stalks are sold without leaves at markets and in grocery stores.

Harvesting your Rhubarb will encourage continued growth. If not harvested, stalks will become weak & rot :(

Once you have your beautiful harvest of Rhubarb you'll need to make something. I chose this Gluten-Free Strawberry Rhubarb Cobbler from Home to Heather (full recipe below with minor adaptations). We're not a GF family, but I always enjoy making recipes healthier and since many of my friends and family are GF, it's a nice bonus of this recipe. The recipe can also easily be made vegan by substituting the egg for ground chia seeds & water, the butter for coconut oil & the cream for almond or coconut milk. 

This recipe is quick to prepare and absolutely delicious. Top it with a little ice cream or fresh whipped cream and you have a perfect summer treat. I forgot to get a photo of the finished product the 1st time, but that's ok. It was so good that I had to make it a second time...in 1 week ;) Yum! 

Check out The Old Farmers Almanac if you're interested in planting some rhubarb or need to learn how to care for yours. It's a great resource for all gardeners.  

Enjoy!

- Care

Gluten-Free Strawberry Rhubarb Cobbler

Filling

• 3 cups rhubarb

• 2 cups strawberries

• 1/2 cup coconut sugar (or brown sugar)

• 1/2 cup oat flour (or regular flour)

Topping

• I cup oats

• 1/2 cup almond flour (or regular flour)

• 1 Tbsp coconut sugar (or brown sugar)

• 1/2 tsp baking powder

• 1/4 tsp salt

• 1/4 cup melted butter (or coconut oil)

• 1 egg

• 2 Tbsp cream (or almond milk)

• 1 tsp vanilla (or inside of 1 fresh vanilla bean, optional. I added this because I love fresh vanilla)

Instructions

1. Preheat oven to 350F

2. Chop fruit and toss in a large bowl with sugar and flour until combined

3. Transfer filling to ungreased 8x8 baking dish

4. Mix dry topping ingredients together

5. Add in egg, butter & cream

6. Mix until combined and spoon over filling like drop cookies (don't smooth out, just dollop on)

7. Bake for approximately 45 mins until filing is bubbling and topping is nicely browned

Delicious Banana Blueberry Bran Muffins

These banana blueberry bran muffins are a perfect healthy treat anytime, but especially in pregnancy & postpartum. They are a great source of iron, fibre, healthy fats & energy, all things new mamas need. They freeze really well, so they are a perfect recipe to stock your freezer with before baby arrives. Plus they taste great!

These are a favourite recipe in our house. I make them at least once a month and everyone loves them. Even my toddler gobbles them up!

Warning: These muffins are very high in fibre so you may want to limit how many your little ones eat ;)

Enjoy!

- Care

Banana Blueberry Bran Muffins

INGREDIENTS:

• 2 cups wheat bran
• 1 cup oat bran
• 1 cup whole wheat flour
• 2 tsp. baking soda
• 1 tsp. baking powder
• 1/2 tsp. salt
• 2 large eggs
• 2/3 cup whole milk
• 2/3 cup full fat yogurt
• 1/3 cup coconut oil
• 1/3 cup molasses
• 1/3 cup unpasteurized honey*
• 1 tsp. pure vanilla extract
• 2 small bananas
• 1 1/2 cups fresh or frozen blueberries

Store in airtight container up to 3 days or freeze. 

*If making these for babies younger than 12 months, simply substitute the 1/3 cup of honey with a 1/3 cup black strap molasses*

INSTRUCTIONS:

• Heat oven to 375° with rack in middle of oven
• Grease your muffin pans or line with paper liners. (Recipe makes about 18 giant, 24 regular, or a combo of 12 regular & 24 mini). 
• Combine the wheat bran, oat bran, whole-wheat flour, baking soda, baking powder, & salt in a large bowl and set aside
• Combine eggs, milk, yogurt, oil, molasses, honey* & mashed bananas in a small bowl and mix well
• Pour wet ingredients into dry ingredients & mix with a rubber spatula just until combined
• Gently fold in blueberries
• Fill muffin cups generously with batter & bake until a toothpick inserted in the center comes out clean, 17-20 mins for regular size muffins, 12-15 for mini muffins and 20-23 for giant muffins. 
• Remove from oven and cool in pan on wire racks for 10-15 minutes, then carefully remove from pan and serve warm, or let cool on a wire rack completely before storing. 
• Store in airtight container up to 3 days or freeze. 

• *If making these for babies younger than 12 months, simply substitute the 1/3 cup of honey with a 1/3 cup black strap molasses*