Tahini Tuesday: Chocolate + Tahini [Bliss Bites]

I try to include a serving of Tahini in our meal plan at least once a week, if not more! The potential health benefits are so vast that they include everything from bone and heart health and cancer, arthritis, and anemia prevention. And, there are SO many options that I even created a day for it on my blog. So, check in for more Tahini Tuesday recipes (from hummus to salad dressings to buddha bowls).

I figured we would start with a family friendly favorite — I mean, check out the photo of Imi pulling at my leg trying to climb up to the counter and get a taste! Without further ado -

Chocolate Tahini Bliss Bites

[Gluten Free; Plant-based]

Ingredients:

• 1 1/2 cups pitted Medjool dates (12 to 14)

• 1/3 cup walnuts

• 1/4 teaspoon pink Himalayan salt

• 1/8 teaspoon ground cardamom

• 3 tablespoons Sooms Chocolate Tahini (could substitute Tahini mixed with two teaspoons cacao)

• Coating options: 1/4 cup unsweetened shredded coconut; 1/4 cup hempseeds

Directions:

• Line section of counter with parchment paper.

• Place the dates, walnuts salt, and cardamom in a food processor or blender (I love my Vitamix). Process until the dates and nuts are broken down and clump together, about 1 minute. Add the tahini and process until incorporated, about 20 seconds.

• Using a spoon or cookie scoop, measure 1 tablespoon of the mixture. Roll between the palms of your hands to form a ball, then place on parchment paper. Repeat.

• Place the shredded coconut and/or hemp seeds in a shallow bowl. One by one, roll the energy balls in the topping until fully coated. Return to the parchment paper. Cover and refrigerate at least 1 hour before serving.

Storage

• Store in an airtight container in the refrigerator for up to 2 weeks of frozen for up to 3 months.

Superfood Saturday: Nut + Seed [Granola]

I got tired of never being able to find a good, non-processed to minimally processed gluten-free cereal or granola….so I created my own! I particularly love this granola in the fall, when paired with an anti-inflammatory turmeric latte.

Classic Gluten-free Granola

[Gluten Free; Vegan; Low Fodmap]

Ingredients:

• 1 cup unsweetened shredded coconut 

• 2 cups slivered raw almonds

• 1 1/3 cup raw pecans

• 1 cup raw walnuts

• 3 Tbsp chia seeds

• 1 tbsp flaxseed meal

• 1 1/2 tsp ground cinnamon 

• a pinch of cardamon and nutmeg

• 1/4 tsp sea salt

• 3 Tbsp coconut oil

• 1/3 cup maple syrup 

• 1/4 cup unsalted sunflower seeds

Directions:

1. Preheat oven to 325 degrees F (162 C) and position a rack in the center of the oven.

2. In a large mixing bowl, combine the coconut, nuts, chia seeds, flax seed, cinnamon, and salt.

3. In a small saucepan over low heat, warm the coconut oil and maple syrup and pour over the dry ingredients and mix well.

4. Spread the mixture evenly onto a large baking sheet (may require two depending on size) and bake for 15-20 minutes. Then remove from oven roasted sunflower seeds, and stir.

5. Increase heat to 340 degrees F (171 C) and return to oven for another 5-8 minutes, or until deep golden brown.

6. The coconut oil will help this granola crisp up nicely, but be sure to watch it carefully as it browns quickly.

7. Once the granola is visibly browned and done cooking, remove from the oven and let cool completely.

8. Store in a container with an air-tight seal, and it should keep for a few weeks.

Superfood Saturday: Pumpkin [Soup]

For years, I thought of pumpkins as only having two purposes:  (1) to hold my halloween candy, and (2) to fill the gluten-free pumpkin pie that my mom was going to make me during the holiday season.  Neither of these purposes shouted "HEALTHY," so I had a hard time wrapping my head around the fact that pumpkin is good for us...REALLY, good for us, in fact.  

So, what makes this superfood so super?  Pumpkin is low in calories, high in fiber, and loaded with nutrients--beta carotene and potassium to name a couple -  that will keep your heart, bones, eyes, and skin healthy!  

Now that fall is here (well, at least maybe for those of you who aren't living, like me, in Florida), try one of my two soup recipes, either Straight Up Pumpkin Soup or the tangier variation, Spicy Ginger, Squash, and Pumpkin Soup.

STRAIGHT UP PUMPKIN SOUP

[Gluten Free; Vegan; Low Fodmap]

Ingredients:

2 cups vegetable stock
15 oz pumpkin puree
1 tsp olive oil
2 cloves garlic, minced (omit if fructose intolerant/need low fodmap option)
1 shallot, minced
1 tsp freshly grated ginger
1 tsp chili powder
1/2 tsp cumin

squeeze of citrus

pinch of maple syrup
salt + pepper to taste

Directions:

Saute garlic, shallot, and grated ginger in the olive oil for a few minutes. Add stock, pumpkin puree, and the remainder of the ingredients. Simmer for 15-20 minutes. You can use an immersion blender to puree the soup or toss it in the blender. If you are in a hurry, just eat it!

SPICY GINGER, SQUASH + PUMPKIN SOUP 

[Gluten Free; Vegan; Low Fodmap]

Ingredients:

1 cup canned organic pumpkin
4 cups butternut squash cubes
1 Tbsp ginger powder
1/3 cup grade B maple syrup
3 Tbsp vegan buttery spread
1/2 tsp pink sea salt
1/4 tsp cinnamon

1/4 tsp cayenne
4-5 leaves fresh sage, torn
2/3 cup plain coconut  milk 

Directions:

1. Add 4 cups of water to a large pot. Bring to boil. Add in butternut squash cubes and a pinch of salt. Boil until squash is tender.

2. Drain the squash and add to a Vitamix or high speed blender. Add in  all of the remaining ingredients.  Blend on high. Garnish with fresh sage leaves.  Serve immediately or freeze!