Chocolate Energy Bites

More energy bites! I just love having these in the fridge- available whenever I'm in a rush, hungry without any ready-to-eat food, or wanting a little dessert. I make them pretty small because they are high calorie from so many nuts and dried fruit. So easy to make so try them out this weekend!

Chocolate Energy Bites

dairy-free, grain-free, vegan, paleo

Recipe by Emily Frizell

¾         cup                  pitted dates or dried figs

½        cup                   roasted cashews

2          TBSP.              hazelnut pulp (from making hazelnut milk)

1          TBSP.              hemp hearts

1          TBSP.              coconut flour

1          TBSP.              plant-based protein powder

1          TBSP.              unsweetened 100% cocoa powder

¼         tsp.                  salt

1          TBSP.              cashew butter

1          TBSP.              homemade hazelnut milk

¼         tsp.                  vanilla

Combine all ingredients in a food processor and process until completely mixed together and sticky enough to form into a ball.  Shape into 12 small energy bites (about 1 1/2 TBSP. each).

Coconut Hemp Latte

If you've cut our dairy entirely or temporarily, milk and coffee creamer might be two items you are missing. If you've cut on processed sugars too, then its pretty much impossible to find a creamer for your coffee. I have made a couple different versions with different milks: coconut milk, almond milk, etc. Also different flavorings: hazelnut, coconut, cocoa, vanilla. This is my go-to hemp latte because it is easy and fast to make. You can make extra hemp mixture and use it in your coffee that next day too!

Don't forget to check out my Insta post on hazelnut milk here! 

Coconut Hemp Latte

Dairy-Free, Grain-Free, Vegan

Recipe by Emily Frizell, RDN

(Serves 2)

2          TBSP.              hemp seed hearts

3          ---                    pre-soaked dates

½        cup                  water (or coconut milk/coconut water)

1          TBSP.              coconut puree (jarred)

½        tsp.                  pure vanilla extract

1         cup                  hot espresso or coffee

In a blender puree hemp seeds through vanilla. Pour half a cup of espresso or strong coffee into 2 mugs and top with hemp mixture. Store extra hemp mixture in the fridge for up to 5 days.

Note:  If not using a powerful blender, may need to strain the hemp mixture to remove seed pulp. 

Almond & Oats Energy Bites

There are so many different ways to make the popular "energy bites" or "energy balls." So trust me, I will be making some new variations soon! They're easy to make- through everything in a food processor and pulse until it all come together, then roll into small spheres.

I eat these when I am in need of some energy (hence the name). When I don't other snacks around the house (because I eaten all my RxBars) these are an easy go-to. I don't eat them when I am trying to eat a low-calories snack. These things have plenty of calories, mostly from fat. But they also have some protein and fiber and are fairly low carb. So don't be afraid- just keep your portion small. There is plenty of energy in a small portion!

Almond & Oats Energy Bites
Dairy-Free, Gluten-Free, Vegan
Recipe by Emily Frizell, R.D.

(makes 5 servings)

½        cup                  almond butter

1/3     cup                  old fashion oats

2          tsp.                  monk fruit sugar (or coconut sugar)

1          TBSP.              green banana or coconut flour

1          tsp.                  vanilla

1          TBSP.              water (or espresso, or other liquid)

Process ingredients through vanilla in food processor until smooth and forms a dough. Add a few drop of water at a time if dough is not wet enough. Scoop 1 TBSP. of mixture and roll into a ball. Refrigerate for up to 2 weeks. 

Dairy-Free Kale and Broccoli Caesar Salad with Turmeric Quinoa Patties

This recipe is a combination of different foods I like: kale salads, dairy-free creamy dressings, and crispy quinoa patties. It's easy to use these foods, change the flavorings, and create a whole new meal! This meal is vegan because I like to eat lots of plants foods. But your meal can be a little different from this one if you'd like. Add in a hard boiled egg or avocado, as I sometimes do.

Making quinoa patties without eggs does require some alterations from the typical recipes. Flaxseed "eggs" (ground flaxseed + water) works well as a binder, but they can still fall apart. That is why I bake the quinoa patties before searing. Baking first helps them hold together and makes them easier to flip in the pan!

The dressing is similar to the cashew Caesar in one of my new favorite vegetarian cookbooks, The First Mess. I changed it up a little because I like lots and lots of lemon! And adding ground cashews gives it the texture you get from adding grated parmesan to Caesar dressing. Don't skip the nutritional yeast. If you haven't used it before then you are in for a pleasant surprise. It's quite delicious with a savory, nutty, umami flavor. It is perfect in most dairy-free/cheese-free sauce and dishes. You can find it at Whole Foods, Wegman's, Mom's, Trader Joes, and probably some other stores too.

This recipe has three components: quinoa patties, salad, and dressing. The recipe looks long, but its all easy to do! The steps are written so that you can efficiently make this meal in 30 minutes or less. Hope you enjoy!

Kale and Broccoli Caesar Salad with Turmeric Quinoa Patties

Gluten-Free, Dairy-Free, Vegan

Recipe by Emily Frizell, R.D

(Serves 4)

Quinoa Patties

¾         cup                  dry quinoa

1          cup                  water or broth

4          TBSP.              ground flaxseed

6          TBSP.              hot water

½        tsp.                  dried thyme

½        tsp.                  salt

1/8     tsp.                  mustard powder

½        tsp.                  turmeric powder

¼         tsp.                  ginger powder

3 ½     TBSP.              arrowroot starch (sub cornstarch or GF flour if needed)

Salad

8          ---                    kale leaves, thinly sliced

1          TBSP.              lemon juice

2          cups                broccoli florets

½        cup                  sliced almonds (or other chopped nut)

Dressing

3          TBSP.              cashew butter

2          TBSP.              avocado oil

½        tsp.                  lemon zest

3          TBSP.              fresh lemon juice

1          TBSP.              water

3          ---                    garlic cloves, pushed through garlic press

2          tsp.                  Dijon mustard

1          tsp.                  capers + ½ tsp. liquid

1          TBSP.              nutritional yeast

¼         tsp.                  salt

¼         tsp.                  ground pepper

¼         cup                  roughly ground cashews (pulse in food processor or blender)

Preheat oven to 375˚F. Place a sheet of parchment paper on a baking sheet and lightly oil. Set aside.

Combine quinoa and water (or broth) in a small saucepan and bring to a boil. Reduce heat to a simmer, cover, and cook for 12 minutes. Remove from heat, uncover, and let cool.

While quinoa is cooking, combine ground flaxseed and hot water in a medium bowl and let sit for 5 – 10 minutes. In a large bowl, toss kale with lemon juice and set aside.

Add cooked quinoa and remaining patty ingredients to the flaxseed mixture. Stir until combined. Place in the freezer for 10 minutes. While patties are in the freezer, finely chop broccoli and add to kale bowl.

Lightly oil your hands to prevent quinoa from sticking. Form quinoa into 8 patties (about 2 ½ - 3 inches diameter). Place on prepared baking sheet and bake for 12 minutes. While patties are cooking, combine all ingredients for the dressing. Pour desired amount over kale and toss.

Heat a little oil in a wide skillet over medium heat. When hot, carefully place cooked patties in the skillet and sear until golden brown, about 2 – 3 minutes each side. Serve warm over kale broccoli Caesar salad.

Tortilla-less Egg "Burrito" with Kale and Avocado

Eggs are so versatile and so yummy.  I love them! This recipe uses a very thin cooked egg mixture in place of a tortilla shell for this super nutritious and delicious breakfast burrito.  If you are cooking a one-serving egg burrito, use a smaller nonstick pan (about 5 inches), and cut all the ingredients in half.

My blueberry kale smoothie was delicious with the savory egg breakfast.
Follow me on Instagram for the smoothie recipe : Healthy_Chef_EmilyFrizell

Tortilla-less Egg "Burrito" with Kale and Avocado

What you'll need:
- 2 tsp. olive oil, divided
- 1/4 cup sliced red onion
- 1/4 cup chopped orange or yellow bell pepper
- 1 1/2 cups thinly sliced kale (stems removed)
- 2 large eggs
- 2 egg whites
- 1/4 cup milk
- pinch each of paprika, oregano, salt, and pepper
- 3 slices avocado (optional)
- 1/2 tsp hot sauce (optional)


What to do:
1. In a bowl, whisk together eggs, egg whites, and milk until frothy.  Set aside.

2. Heat 1 tsp. olive oil in a 10-inch nonstick pan over medium heat. Add onion and pepper; saute for about 5 minutes, until onions are translucent and peppers are tender.  Add kale and saute 2 more
minutes, until kale is wilted.  Remove veggies from pan to set aside.

3. Return pan to stove over low heat. Add remaining 1 tsp. olive oil and swirl to coat the pan.  Pour in egg mixture, but do not stir. Let mixture sit undisturbed for about 5 minutes. Sprinkle seasonings on top, then cover with a lid for about 4 minutes, until the top of the egg mixture is set.  Use a rubber scraper to gently lift the out edges of the egg mixture; continue toward the center. Use your hands, a spatula, or a plate to flip the egg mixture to cook the top side for
1minute.

4. Remove egg mixture from pan and place on a plate. Fill egg 'burrito' with cooked vegetables, and avocado if desired. Roll the egg mixture and cut in half to serve.

Light Cajun Chicken Pasta Dish

Cajun chicken pasta dishes seem to be popping up more and more on menus. I wasn't sure if I would like it, but I definitely wanted to try it.  I asked my husband if he wanted to share it with me, but he said he wasn't really interested in that type of dish. Well, next thing I know he is stealing bites from my plate! Needless to say, it was a hit for both of us.

However, my concerns were how much heavy cream they used with it, and how much sodium was in the dish. And, of course, not enough veggies! So to make my healthy version, I omitted the cream and used 2% milk. I also replaced some of the amount of cream with chicken broth and tomato puree. To increase the fiber, I just used more vegetables. I had red onions, mixed mini bell peppers, and some leftover roasted cauliflower. If I had to do it again, I would have added some zucchini, and maybe some spinach.

Be careful about which type of Cajun seasoning you use, especially if you are watching your blood pressure. Many spice blends contain a large amount of salt; some even have salt listed as the first ingredient. There are Cajun mixes that are sodium-free, such as Mrs. Dash or Penzeys Spices.

Cajun Chicken Pasta

makes 4 servings

What you'll need:

8          oz.                   pasta (ie penne, rigatoni)

1          TBSP.              canola oil

½        cup                  sliced red onion

3          cups                chopped mixed vegetables (ie bell peppers, cauliflower, zucchini)

2          ---                   garlic cloves, minced

2          ---                   chicken breasts, cut into bite-sized pieces

¾         cup                 crushed or strained tomatoes

½        cup                  low-sodium chicken broth

2/3      cup                  2% milk, cold

½        TBSP.             cornstarch

1-2      tsp.                  Cajun seasoning

1          tsp.                 dried parsley

½        tsp.                  paprika

2          TBSP.            shaved parmesan, for garnish

What to do:

1.                                Cook pasta in boiling water 2 minutes less than package directions.

2.                                Heat canola oil in a large skillet over medium-high heat.  When oil is hot, add onion and cook for 3 minutes stirring occasionally. Add chopped mixed vegetables and cook 3 more minutes. Stir in the garlic and cook, stirring, for 2 minutes. Remove vegetables from pan and set aside in a bowl.

3.                                Return skillet to medium-high heat.  Add chicken. Let chicken pieces sear and turn golden brown before stirring. Once all sides are browned, add tomatoes and chicken broth.

4.                                In a small bowl, mix together milk and cornstarch until cornstarch has dissolved.  Add mixture to skillet, stir, and let come to a boil. Reduce heat to a simmer. Stir in cooked vegetables, Cajun seasoning, parsley, paprika, and par-cooked pasta. Let mixture simmer for 5 minutes, stirring occasionally. Serve warm.

Healthy Green Smoothies for a Healthy New Year!

Alright, let's start the New Year off on the right foot! Every year millions of people make New Years resolutions involving eating healthier and exercising more. Even dietitians have similar goals. But is eating healthy or exercising really the issue? I cannot speak for everyone, but I say no. The problem may be lack of organization, procrastinating, or lack of motivation. Motivation is not my biggest issue, so I am working on organization and not procrastinating.

I started my New Years resolution a bit early this time around (why wait until January?). As a self-employed business owner, I must create my own work schedule. This requires a lot of organization, and sometimes I can fall behind. So far the past few weeks, I have finished recipes before deadlines, and I have figured out a better way to fit exercise into my schedule. Small start, but a good one, I think.

Another goal of mine: trying new foods. When I quickly went from eating no more than 4 vegetables and zero ingredients that came from sea to eating raw eel sushi, I felt I had met my goal of trying new foods. But recently I continue to hear about new foods and drinks to try. So to kick start that, here are two of my first green smoothie recipes:

High Protein Green Smoothie

This has a few sources of protein, including almond milk and cottage cheese.  Cottage cheese by itself scares enough people (used to scare me too), so I understand that putting it into a green kale smoothie (yikes, another scary food for some) may sound....unappealing. My darling husband may have used a less kind word. The protein in this smoothie is great for a pre- or post-workout smoothie. The flavor is mostly banana and pineapple, with a hint of almond. If you do not own a juicer or heavy duty blender, a regular blender or immersion blender kind of work, but the drink is a little more leafy than smooth.

Recipe makes 2 servings:

1          cup                  Frozen pineapple chunks, defrosted

1          ---                    Banana

3          cups                Kale, torn

1 1/3  cup                    Unsweetened Almond milk

¼         cup                  low-fat (2%) Cottage cheese

Citrusy Kombucha Green Smoothie

I keep hearing: "Have you heard of this Kombucha drink?" Kombucha is made by adding bacteria, yeast and sugar to black or green tea and allowing it to ferment. After fermentation, juice is added to the drink to hide the tangy, earthy flavor and to help make it more palatable. Many of these beverages are pasteurized, because without this process the alcohol content from fermentation can raise from 0.5% up to the level of many beers. Whole Foods actually took the raw product off of their shelves for some time because of this issue. Once the problems was fixed, Whole Foods is now stocking Kombucha teas again. 

What does Kombucha do? Well...who is to say? The hype is mostly from personal experiences, as there is not currently any scientific evidence of its health benefits. That does not mean it is not beneficial, just that it has not been proven. FDA warns not to try home-brewed kombucha due to risk of contamination. CDC advises pregnant women against drinking any kombucha.

All that being said, it was a great addition to my smoothie because it is tangy and citrusy, and does not add many calories. I also added flaxseed oil (I promise there is no aftertaste!) to get some

awesome omega-3s!

Recipe makes 2 servings:

1 ¼     cup                  Kombuca tea

1          cup                  Frozen pineapple, defrosted

1          ---                    Cara Cara Navel orange, peeled

3          cups                Shredded Kale

½        TBSP.              Flaxseed oil