Source: FrugalDad

Back in March I published a post on Chocolate-Hemp Protein bars; a recipe adapted from Green Kitchen Stories. I have played around with the recipe over the past few months, perfected it, and made it my own. In fact, everyone who has tried these suckers loves them. They are too deliciously decadent (and power packed with super food ingredients) to keep the recipe a secret. What also motivated me to share this post with you was Sarah Britton’s feature on natural sweeteners, “Sugar, We’re Through”, in this month’s issue of Bon Appétit. In it, she shares a very similar recipe for Cocoa-Date Truffles.

I love having these little truffles in the fridge. I tend to eat a couple as a snack, to hold me over until my next meal, and they also make for a lovely dessert. All you need in terms of kitchen tools are: a Cuisinart or other food processor, a large mixing bowl, a spatula and a small ice-cream scoop. Instead of making small round truffles you can also try, cramming the “dough mixture” into a miniature muffin tin. The ingredients aren’t cheap, but the end result is totally worth it (you can find many of them from Navitas Naturals). Because I love the concept of a pre-made, seed-nut-fruit snack, I decided to experiment with some new flavors, so check out the blonde cousin below too!

Hemp-Hot Chocolate Truffles

Makes 20, 1-inch round truffles

Dry Ingredients:

½ cup pumpkin seeds, toasted

1/2 cup (240 ml) shredded coconut

1/4 cup (120 ml) hemp seeds

1/4 cup (120 ml) hemp protein powder

3 tbsp. rolled oats

2 tbsp. ground chia seeds

2 tbsp. cacao nibs

1/2 tsp. cayenne

1/2 tsp. sea salt (Maldon)

Wet/ Food Processor Ingredients:

10 Medjool dates, pitted

3 tbsp. coconut oil, melted

2 tbsp. coco powder

1/2 tsp. vanilla extract

Procedure: Combine wet ingredients in a food processor until combined and resembles the consistency of Silly Putty. Add dry ingredients and pulse until just combined. Smash and mold into desired mold/ shape. Allow the truffles to “set” in the fridge for 30 minutes before eating. Stored in an airtight container in the fridge, truffles will last for a few months…but I bet they’ll be gone in a few days!

Tropical Island Truffles

Makes 20, 1-inch round truffles

Dry Ingredients:

½ cup cashews, toasted

1/2 cup (240 ml) shredded coconut

1/4 cup (120 ml) sunflower seeds

1/4 cup (120 ml) ground chia seeds

1 tbsp. golden raisins

1 tbsp. goji berries

1/2 tsp. sea salt (Maldon)

Wet/ Food Processor Ingredients:

6 Medjool dates, pitted

¼ cup dried pineapple

3 tbsp. coconut cream

2 tbsp. maca powder

1/2 tsp. vanilla extract

Procedure: Combine wet ingredients in a food processor until combined and resembles the consistency of Silly Putty. Add dry ingredients and pulse until just combined. Smash and mold into desired mold/ shape. Allow the truffles to “set” in the fridge for 30 minutes before eating. Stored in an airtight container in the fridge, truffles will last for a few months…but I bet they’ll be gone in a few days!

Let’s start off with tabbouleh, a simple grain salad made of bulgar wheat, tomato, parsley and mint, often including onion and garlic, seasoned with olive oil and lemon juice. For some reason I found myself making quinoa tabbouleh, but after buying bulgar wheat, there is no more reason for substitutions. Bulgur is delicious. It has a mild, nutty flavor, is low in fat and is a cinch to prepare. Bulgur is made from whole grain red wheat that has been parboiled, dried, and ground. It cooks quickly and may be used in a wide variety of dishes. In fact, all you have to do is add equal parts boiling water to the grain and let it sit, covered, for approximately 20 minutes: super easy. I like Bob’s Red Mill brand.

Tabbouleh Salad

Yields approximately 2 quarts

Ingredients:

2 cups bulgar wheat (soaked for 20 minutes to 40 minutes in hot water)

1 container cherry tomatoes, halved

½ cup (packed) parsley, chopped

½ cup (packed) mint, chopped

*At this point in the season, I like to use cherry tomatoes, because their flavor is most concentrated compared to larger varieties.

Dressing:

1/3 cup olive oil

¼ cup fresh lemon juice

1 small shallot, minced

1 tsp. Dijon mustard

Salt and pepper to taste

Procedure: In a small to medium sized saucepan, bring 2 cups water, plus a pinch of salt, to a boil. Once boiling, turn off the heat; pour in the 2 cups of bulgar and cover. Let sit for 20 to 40 minutes, until all water is absorbed.

Remove lid and fluff bulgar with a fork. Add the tomatoes, fresh herbs and dressing and toss to combine.

Tabbouleh will keep in the fridge for 3 to 5 days.

Eat over greens and top with chickpeas and crumbled feta for a vegetarian meal. Or pair with grilled vegetables and skirt steak for a perfect early summer dinner.

Next on the list is asparagus, which is in peak season right now. Don’t be fooled by the width of the stalks, whether they are teeny tiny or fat and round, they all taste great. Bend the asparagus about half to three quarters of the way down the stalk until it snaps. Discard the woody ends. I like to eat asparagus raw, blanched and shocked and sautéed, but my favorite preparation method is grilling. If you don’t have access to an outside grill, have no fear, you can achieve the same effect indoors by using a grill pan. I have one from Le Creuset.

Cooking Instructions: Toss asparagus in approximately 1 tablespoon of olive oil and a generous pinch of salt and freshly ground black pepper. Get your grill pan piping hot over high heat (no need to add fat, the oil on the asparagus will suffice). Place asparagus in the pan, perpendicular to the grill lines in one even layer. Let it cook, without touching for 2 to 3 minutes. Once grill marks are apparent, rotate and allow the fresh side to cook and char for another 2 to 3 minutes. Toss and cook for maybe another minute, and then remove from heat. Asparagus should still be brilliant green and lightly charred.

Okay now I’m going to let you in on some of my favorite food duos. Call me crazy, but theses simple, two ingredient combinations make for delicious and healthy snacks.

• Strawberries & Tahini
• Strawberries & Chevre
• Chevre & Baked Sweet Potato (Once your potato is toasty and warm, slice in half and use chevré as you would sour cream. I allow the cheese to soften from the heat of the potato, then mash with a fork to combine. Delish! If you can find it, try varieties from Cypress Grove. I like this one best).

And last but not least, a combination that I crave for breakfast, as a snack and even for dessert: Peanut Butter-Banana-Maca Mash. Allow me to explain. Last summer I shared with you my secret of freezing overly ripe bananas to make ice cream. Here is yet another way to enjoy those bananas that are a bit too sweet and ripe to eat solo.

In a bowl combine 1 banana, 2 tablespoons of natural peanut butter, 2 tablespoons of ground flax seeds and 2 teaspoons of ground maca root. Mash with a fork until all ingredients are incorporated. Eat this pudding-like combo as is, right out of the bowl or spread on a sprouted/ whole-grain piece of bread or English muffin. If you don’t like the flavor of maca or the consistency of flax, leave them out. I know a few of you are thinking that I’m totally nuts, but if you like peanut butter and banana, give it a whirl.

Sriracha-Herb Egg Salad Recipe

Serves 1 (hungry girl) to 2

Ingredients:

1 TBS mayonnaise (I like Hellmann’s best)

1 TBS Sriracha sauce

Juice of 1 lime

4 eggs, hardboiled and pealed

*If you can find pastured eggs, buy them. The yolks are bright orange, because of the high levels of Omega 3

1 TBS basil, chopped

1 TBS dill, chopped

1 TBS mint, chopped

1 jalapeno, seeded and chopped

1 small seedless cucumber, chopped

Procedure:

Add first three ingredients to a medium sized bowl and stir to combine

Add eggs and mash with a fork

Fold in herbs, jalapeno and cucumber

Spoon over greens, drizzle a bit of olive oil, more Sriracha and squeeze out whatever juice is left from the previously used lime

NYPost_Dinner Is Served copy

Nothing says spring like fava beans. But given the time and labor it takes to extract them from their pods and shells, thank goodness they only come once a year. If you want a weekend project and a fabulous meal to enjoy with friends, make your own fava bean falafel. For falafel, you want to use dried fava beans and soak them overnight. The only cooking they require is when you fry or bake the actual falafel balls. Although the dried variety aren’t the same spring green color as fresh ones, the parsley and cilantro add an incredible vibrancy, both in color and flavor to this recipe (adapted from Mark Bittman’s, How To Cook Everything).

A note on deep-frying: I know it sounds daunting and dangerous, but when done right, it is one of the most rewarding cooking techniques. When you pull out the browned falafel balls and let them rest for a minute on a paper towel, they are essentially dry to the touch, leaving no oily reside on your fingers. If you are going to attempt deep-frying, invite some friends over. You need at least one bottle of oil (32 ounces) to fry and I pitch the used oil when I’m through. This size bottle of safflower oil runs around $10.00, but if you make a couple dozen, it’s worth it. Above all else, the delicate texture and flavor of the inside, the crispy crunch of the shell…these babies are delicious!

Fava Falafel Recipe

Makes 8 Servings, approximately 20 balls

At least 2 hours, largely unattended

Ingredients

4 cups peeled, split fava beans (soaked, covered in water for 12 to 24 hours)

16 to 20 cloves garlic

1 medium onion, quartered

2 teaspoons coriander

2 teaspoons cumin

½ teaspoon cayenne

1 cup fresh cilantro, chopped (some stems are okay)

1 cup fresh parsley, chopped (some stems are okay)

Salt and freshly ground black pepper, to taste

Safflower oil, as needed

Procedure

In a food processor, combine the drained beans plus all other ingredients (excluding oil) and puree until quite smooth. Scrape the sides with a spatula, taste and add salt and pepper to your liking. Pulse a few more times to incorporate any additional seasoning.

Cover and let rest, refrigerated for at least 30 minutes and up to a full day. When you are ready to fry (or bake) use an ice cream scoop to shape the fava filling into uniform balls.

Pour oil in a deep saucepan or wok to the depth of at least 3” and heat over medium-high heat. When the oil reaches 350 to 365 degrees, carefully drop a few balls at a time into the oil, without overcrowding, and fry until they are quite brown. Remove from the oil and place on a plate, covered with a paper towel, to cool slightly and absorb any excess oil. Eat falafel stuffed into a whole grain pita with your favorite vegetables or on top of a salad with tahini or dressing of your choice. I ate mine with a fiercely spicy buttermilk and herb “ranch” dressing from the Sriracha Cookbook.

Composing a Meal: The GBG Combo
(GRAIN/ BEAN/ GREEN) WITH YOUR FAVORITE DRESSING

Grains: Growing up my knowledge of whole grains was limited to rice, barley and oats. Today grains of all sorts of heirloom varieties have become quite the trend. Grains are the oldest cultivated crop in the world. They provide protein, fiber and vitamins. A whole grain is comprised of: bran (outer layer), germ (what sprouts, where the flavor, oil and nutrients are) and endosperm (protein/ gluten). Due to their generous oil content, grains are highly perishable. Removal of the germ or endosperm extends shelf life, but also depletes the nutritional value of the grain. Hence, it can be argued that your typical boxed cereal has about as much nutritional value as the box it comes in. Now not all grains are for everyone. There are millions of people who avoid eating gluten (the protein in wheat and related grains) because their bodies have a difficult time digesting it and as a result makes them feel terrible. Rest assure though, there are plenty of other gluten-free grains to choose from.

GRAINS WITH GLUTEN
Wheat (Farro, Kamut, Rye, Spelt) and Barley

GLUTEN FREE GRAINS
Amaranth – tiny, Poppy Seed like grains, contain substantially more protein than other cereals
Buckwheat/ Kasha – Triangular kernels high in lysine, calcium and protein. Has a distinct nutty flavor. A relative of rhubarb and sorrel.
Corn (pop corn, maize, hominy)
Millet – very small round seeds, high in protein, somewhat corn-like (also used in bird seed)
Quinoa – small spherical grain (yellow, red and black varieties)
Brown Rice – Highest vitamin B, but it lower in protein
Teff – teeny tiny, high in protein and vitamin B
Triticale – a modern artificial cross between wheat and rye, mostly used in animal feed
Wild Rice – aquatic grass, nutty flavor

COOKING GRAINS: 1 cup grain to 1 ¾ cups water, plus a pinch of salt. This works for all types of brown rice, quinoa and millet. For heartier grains like farro and wild rice, soak overnight and cook them as you would pasta: with more salt and water that you will strain when the grains are done and begin to split. Soaking grains over night, prior to cooking them, makes them easier for your body to digest and cuts the requires half the cooking time.

GBG: Grains, combined with beans, create a complete protein. Ever wonder why you always see rice paired with beans? This is why a grain, plus a bean and a green (vegetable), paired with your favorite dressing, or a simple drizzle of olive oil, makes a great meal. This triple threat combination is easy to make, incredibly healthy and tastes great. Meals don’t have to be elaborate. In fact the simpler, the easier they are for your body to digest and absorb. My favorite meals are those composed of a combination of salads: a grain, a bean and a green or other vegetable. Even if I just steam each item, adding a sprinkle of herbs, fruit, nuts, seeds and or oil adds great flavor, texture and added nutrients.

BEANS: It’s time to get over your preconceived notions about dried beans and incorporate them into your diet! They are not boring and they don’t (when cooked properly) make you fart. They ARE however, loaded with protein, soluble fiber, B-vitamins, calcium, iron and micronutrients, which makes them a fabulous substitution for animal protein. Eating beans helps clean out our arteries and intestines. Beans help combat fatty deposits and whisk away toxins from the blood. Beans have very little fat, so they last for long periods of time in your cupboard.

A note on beans: dried beans need to be soaked. Although this may initially seem labor intensive, it’s totally worth it. Soaking beans for 8 hours (I like to put them in water before I go to bed and let them soak overnight), makes their nutrients more accessible, lessens cooking time by half, and eliminates the chance of giving you gas. A pre-soaked bean has already expanded and therefore won’t do so inside your tummy. One cup of dried beans will expand to two cups when soaked and then again when they are cooked. If all of this seems like too much effort, buy organic beans in a can. Labels such as Eden Organic have PBA-free lined cans and cooks the beans in nothing more than water, with the healthy addition of mineral rich Kombu seaweed. Lentils in all varieties and Mung beans do not require soaking before cooking. Lastly, in addition to their incredible nutritional value, beans are cheap!

COOKING BEANS:
Soak 1 cup beans in 3 cups water overnight (you will be amazed by how much they expand in an eight-hour period!).
Drain and rinse.
Add soaked beans, plus 3 cups cold water plus 1 teaspoon salt to large pot on stove.
Bring to a boil, cover and cook for 30-45 minutes.
Strain, enjoy.

GBG COMBO FAVORITES: Try some of these combinations for your next lunch or dinner!
Broccoli, Adzuki Beans, Short Grain Brown Rice, Ginger-Miso Dressing
Kale, Black Beans, Millet, Cumin-Lime Dressing
Broccoli Raab, White Beans, Farro, Tomato Sauce
Haricot Vert, Chickpeas, Quinoa, Lemon-Tahini Dressing
Spinach, Split Peas, Short Grain Brown Rice, Coconut-Curry Dressing
Escarole, Mung Beans, Quinoa, Meyer-Lemon Dressing

Don’t feel limited by the word green, as long as you have one green vegetable; add as many others as you like of different colors and textures. Fresh herbs, nuts and seeds also make great add-ons.

GBG+ COMBO FAVORITES: Same favorites as above, taken to the next level…
Broccoli, Adzuki Beans, Short Grain Brown Rice, Ginger-Miso Dressing + Kobocha Squash, Sesame Seeds
Kale, Black Beans, Millet, Cumin-Lime Dressing + Sweet Potato, Pepitas, Cilantro
Broccoli Raab, White Beans, Farro, Tomato Sauce + Olives, Basil, Oregano
Haricot Vert, Chickpeas, Quinoa, Lemon-Tahini Dressing + Fennel, Fresh Parsley
Spinach, Split Peas, Short Grain Brown Rice, Coconut-Curry Dressing + Cauliflower, Cashews
Escarole, Mung Beans, Quinoa, Meyer-Lemon Dressing + Toasted Almonds, Fresh Dill

Weight loss is a painfully simple proposition-it comes down to taking in fewer calories than we burn. All I really had to do was give Bea less to eat. Her breakfast switched from full-sized bagels to mini-bagels with low-fat cream cheese. Her snack at school was a single piece of fruit. Lunch was a homemade low-fat chicken fajita and raw veggies and berries…We became connoisseurs of anything in the 100 calorie pack and bought enough diet soda and fat-free whipped topping to horrify any Whole Foods-shopping mom.

Dara-Lynn, I commend you for addressing the issue of your daughter’s weight and proactively finding a solution. With that said, you went about it completely the wrong way.

“Get rid of the processed food in your house,” advised her co-worker.

“You should try to get her to exercise more,” ventured a parent of one of Bea’s classmates.

“Just feed her only organic, unprocessed food and she’ll balance out,” one friend assured her.

You should listen to your friends Weiss, seriously.

I also have to blame Vogue for this article. Which one of you on the masthead is being blackmailed by Weiss? Frankly the only aspects of the article that were pertinent to your magazine were the photographs of mother and daughter; looking effortlessly styled and poised. I kept on reading, thinking that it was a satirical piece, but it wasn’t. I honestly didn’t get it. And what’s worse, apparently Weiss’s Vogue article was just an amuse bouche for her upcoming book titled, The Heavy.

Lastly, Bea, sweetheart, if you need guidance, encouragement and honest advice that works, please call or email me.

P.S. a word on Quality VS. Quantity:

All calories are not alike and are therefore not interchangeable. I don’t agree with diet plans like Weight Watchers and Nutrisystem based on this principle alone. Although they have been successful in helping people achieve and maintain weight loss, they aren’t based on overall nutrition or long-term health. Whereas you may have a protein bar for breakfast, a slice of pizza for lunch and a frozen, microwavable dinner at the end of the day, all while staying within your point boundaries, you haven’t consumed a single living, whole food all day. As a creature of nature you owe it to yourself to eat natural foods; untainted by machines and free from preservation packages. The body easily digests whole foods, nutrients are absorbed and waste is eliminated. This isn’t the case with processed foods that linger in our system.

To give you an example of an eating plan that is marketed to promote healthy weight loss, lets take a look at Nutrisystem. As part of their 28-Day Select Program, you receive 18 days of “ready-to-go” food, plus ten days of “fresh-frozen” items. Think about what type of meal lasts for eighteen days without refrigeration. Are you puzzled? Now envision it in your digestive track. To give you an example let’s take a closer look at one of their menu options: Scrambled Eggs with Vegetables. In the world of real food, this is an excellent meal that you can make for yourself in less than ten minutes. Nutrisystem describes theirs as, “Fluffy scrambled eggs enhanced with savory sausage flavor, perfectly paired with potatoes, onions, red and green peppers, plus the richness of cheddar cheese.” Sound okay to you? Now let’s check out the actual ingredients:

DRIED EGG WHITES, DEHYDRATED VEGETABLES (POTATO, ONION, RED BELL PEPPER, GREEN BELL PEPPER), NONFAT DRY MILK, DRIED WHOLE EGG, CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES), FRUCTAN, SOY FLOUR, SOYBEAN OIL, NATURAL FLAVOR (CONTAINS TORULA YEAST), SALT, SPICES, CARAMEL COLOR, SUGAR, WHEY, EXTRACTIVES OF CARROT, HYDROLYZED CORN/SOY/WHEAT PROTEIN, MALTODEXTRIN, MAPLE FLAVOR. CONTAINS EGG, MILK, SOY AND WHEAT.

Are you paying attention? Hang in there, it gets worse. Here is their suggested preparation method:

MICROWAVE: 1. Combine contents of one packet and 3 oz of water in a microwave-safe bowl. Stir thoroughly. Let sit for 5 minutes to hydrate vegetables. 2. Microwave on HIGH (100% power) for 30 seconds and stir well. Microwave on HIGH (100% power) for another 30 seconds and stir well. Microwave on HIGH (100% power) for 15 to 30 seconds. (Microwave ovens vary; adjust time as needed.) 3. Stir and serve. PRODUCT WILL BE HOT, USE CAUTION. STOVE TOP: 1. Combine contents of one packet and 3 oz of water in a bowl. Stir thoroughly. Let sit for 5 minutes to hydrate vegetables. 2. Combine hydrated egg mixture in an 8” nonstick sauté pan. 3. Cook 1 to 2 minutes over medium heat stirring occasionally and serve. PRODUCT WILL BE HOT, USE CAUTION.

In my opinion this meal is not fit for human consumption. I wouldn’t even feed this to my dog, let alone a stray cat. Can you imagine eating this way, every meal for an entire month? If weight loss is your goal, adapting to a whole foods diet will help you achieve this naturally. Limiting calories, while eating garbage isn’t the approach you want to take. Ready-to-go diet foods like this are just as bad if not worse than fast food. These products are pollutants: fiber-less to extend shelf life and fortified with vitamins so that they can be classified as food. Food options, like the scrambled eggs described above, are unacceptable, yet Americans continue to commit their money and time to these gimmicky diet foods. In order to become a thinner, healthier population, we have got to stand up and fight the war against toxic food.

Halved and altered just slightly from the original recipe, these bars are not only filled with protein, they are also pretty tasty. They are sweet, but I added sea salt to counter balance the sugar from the dates. Have them as a mid-day snack or a super nutritious dessert.

Dry ingredients

½ cup (240 ml) pumpkin seeds

1/2 cup (240 ml) coconut flakes

1/4 cup (120 ml) hemp seeds

1/4 cup (120 ml) hemp protein powder

3 tbsp rolled oats

2 tbsp chia seeds

2 tbsp cacao nibs

Wet ingredients


10 fresh medjool dates, pitted

3 tbsp coconut oil, melted

2 tbsp coco powder

1/2  tsp vanilla extract

¼ tsp sea salt

In a food processor, pulse the dry ingredients quickly. Do not over-process, you want it crunchy. Place the mixture in a bowl and set aside. Add all wet ingredients to the food processor and blend to combine. The consistency will look very “
Powerbar-ish”, sort of like Silly Putty. Pour the “wet” ingredients over the dry ingredients, add the oats and stir (mashing the dry into the date mixture) until well combined. Spread the mixture evenly into a small baking dish and press firmly to make sure it becomes quite compact. Place in the fridge for about 30 minutes. Cut into bars. Wrap them in parchment paper and store in an air-tight container. Will keep around a week in the fridge.