Lentil Mushroom Walnut Balls

This recipe is adapted from the 'Oh She Glows' blog. I didn't bother with the cranberry pear sauce, instead opting for regular gravy, alongside some peas and mash.

I'm definitely going to be making these again. They are a great vegetarian option and full of delicious flavours from the walnuts, cranberries and herbs.

Lentil Mushroom Walnut Balls
Makes 8 balls

Ingredients:
- 70g / 3oz lentils
- 115g / 4oz walnuts, finely chopped
- 225g / 8oz mushrooms, finely chopped
- 3 cloves garlic, finely chopped
- 40g / 1.4oz kale, finely chopped
- 40g / 1.4oz dried cranberries, finely chopped
- 1/4tsp dried rosemary
- 1/2tsp dried thyme
- 1/2tsp dried oregano
- 13g / 2 tbsp flaxseed meal
- 45ml / 3tbsp water
- 40g / 1.4oz oat flour
- ground black pepper

Method:

• Cook lentils until tender (about 20-30mins), drain and then mash into a coarse paste. Set aside.
• Meanwhile, toast the walnuts in the oven at 325F for 10 minutes. Remove from oven and increase temperature to 350F.
• In a large pan, cook the mushrooms and garlic for 7 minutes until most of the water cooks off. Add the kale, toasted walnuts, cranberries, and herbs. Remove from the heat and stir in the mashed lentils.
• In a small bowl, whisk together the flaxseed and water. Stir for 10 seconds and then pour into the mushroom walnut lentil mixture. Add the oat flour and stir to combine. Season with pepper and then shape into balls, packing tightly with hands.
• Place on a baking tray and bake in the oven at 175C / 350F for 15 minutes. Gently flip the balls and bake for another 12 minutes, until golden and firm. 
• Cool on a wire rack. ENJOY!

Nutritional Information:

Banana Oat Cranberry Cookies

Another quick, tasty and natural cookie, just like my Banana Oat Jam Cookies. This version doesn't have applesauce; instead using extra bananas to bind the ingredients, and for sweetness. Cranberries also add sweetness in place of the jam.

Banana Oat Cranberry Cookies
Makes 18 cookies
Click HERE for a printable recipe card.

Ingredients:
300g / 10.5oz / 2-3 bananas, ripe
160g / 6oz oats
7g / 1tbsp flaxseed meal
60ml / 2floz almond milk, unsweetened
80g / 3oz cranberries, dried

Method:
Mash the bananas and stir in the oats, flaxseed and milk.

Add the cranberries and then spoon into balls.

Bake in the oven at 175C / 350F for 15 minutes. Cool on a wire rack. ENJOY!

Nutritional Information:

Chocolate Almond and Cranberry Cups

I wanted to make chocolate bark as solid chocolate topped with a variety of nuts, fruits, pretzels or peppermint looks and tastes delicious! The Martha Stewart picture below is a prime example:

However, my first attempt didn't yield enough chocolate to fill a baking tray and I didn't have suitable molds for any creative shapes. Therefore, I opted for the next best thing - a muffin tin and chocolate cups!

The beauty of chocolate bark, like trail mix, is the opportunity to throw anything into the mix. That said, I try to restrict the amount of toppings I add so that the calorie count per serving isn't horrendous.
The recipe below, like my trail mix, is simple yet very satisfying. I used some dried cranberries and chopped almonds. Next time I may use crushed pretzels, hemp seeds or other dried fruits and nuts. I may also add a little peppermint extract into the chocolate mix as I love mint chocolate!

Unlike traditional chocolate bark recipes that call for a bar of melted chocolate and a variety of toppings, I actually make my own chocolate using three simple ingredients (coconut oil, honey, unsweetened cocoa powder). The result is a natural, healthy alternative to processed chocolate bought from a store - if using cheap, low quality chocolate bars.

The recipe below is quick to make and has similar nutritional values to store bought alternatives - see below for comparisons. However, with only five ingredients, plus the benefits of coconut oil and limited sugars from the honey and cranberries (no sugar in cocoa powder), I'll be experimenting with this recipe in the future.

Chocolate Almond and Cranberry Cups
Makes 5 cups
Click HERE for a printable recipe card.

Ingredients:
- 60ml / 4tbsp coconut oil
- 60g / 3tbsp honey
- 30g / 6tbsp cocoa powder, unsweetened
- 28g / 1oz almonds, chopped
- 20g / 0.7oz dried cranberries

Method:
Combine the coconut oil, honey and cocoa powder in a bowl and stir thoroughly.

Pour into muffin cases, or onto parchment paper or molds.

Place in the freezer for five minutes to allow the chocolate to set a little.
Add the almonds and cranberries, or toppings of choice.

Refrigerate for 30 minutes or freeze for 10-15 minutes. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Scones

How do you say 'Scone'? Does it rhyme with 'cone' or 'con'?
On online poll asking this question showed the clear winner being:
‘scone’ to rhyme with . . . ‘cone’!

Regardless of calling it a sCONE or a sCONe, this quick and simple recipe uses basic ingredients. However, I always use whole wheat flour and unsweetened almond milk. I don't add any additional sugar, preferring to sweeten my scones with dried fruit, such as cranberries.
There are lots of different scone recipes available so I may experiment in the future using egg (or flaxseed egg substitute), pumpkin puree, and/or buttermilk.

Scones
Makes 8
Click HERE for a printable recipe card.

Ingredients:
- 225g / 8oz flour

- 1tbsp baking powder

- 1tsp salt

- 56g / 2oz butter

- 40g / 1.4oz cranberries, dried 

- 150ml / 5floz almond milk

Method:

In a bowl, mix together the flour, baking powder and salt.

Rub in the butter to form breadcrumbs

 

Stir in the cranberries

Add the milk a little at a time to combine mixture into a dough.

Roll out on to a floured work surface and cut out 8 scones or use hands to form 8 balls and place on baking tray, flattening slightly with hands.

 

Bake at 220C / 425F for 15 minutes.

Cool on a wire rack. Serve with jam. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Banana Oat Energy Bars

If I have ripe bananas that need eating, I usually make a banana smoothie or freeze them and make ice cream. Another great way to use ripe bananas is to make energy bars. When mixed with oats, nuts and dried fruit, a simple all-natural snack is created!

A large banana (approx. 130g) typically has 120 calories, 30g carbohydrates, 3.5g fiber and less than 0.5g fat. Half of the carbohydrates are sugars so they are naturally sweet.

In the recipe below I used a mixture of dried dates and cranberries, and a mixture of chopped almonds and cashews. Any dried fruits and nuts can be used (e.g. raisins, apricots, walnuts, pecans etc.) A serving of dried dates or cranberries (40g) have the same nutritional values so I tend to use whatever I have in the pantry. The same applies for almonds and cashews. A serving (28g) of these two nuts also have the same nutritional values so I can use whatever I like without being too concerned about what/how much I'm putting into my mouth!

I have been experimenting with energy bar recipes. Another great recipe that uses oats, dried fruits and nuts is also on my blog: Oatmeal Energy Bars

Banana Oat Energy Bars
Makes 8
Click HERE for a printable recipe card.

Ingredients:
- 2 large ripe bananas
- 1tsp vanilla extract
- 160g / 5.7oz oats
- 40g / 1.4oz dried fruit (pitted and chopped dates and/or dried cranberries)
- 28g / 1oz nuts (chopped almonds and/or cashews)
- sprinkle cinnamon (optional)

Method:
In a bowl, mash the bananas until no large chunks remain.

Stir in the vanilla extract, oats, dried fruit and chopped nuts.
Mix thoroughly, using hands if desired to combine all ingredients.
Pour into a loaf tin or an 8x8in baking pan. Sprinkle cinnamon over the top.

Bake in the oven at 175C / 350F for 30 minutes.
Cool on a wire rack and then cut into 8 bars/squares. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Oatmeal Energy Bars

I was reluctant to call these oat bars 'oatmeal energy bars' as all food could be labelled as 'energy'! It's true that carbohydrates from oats, sugars from dried cranberries, fats from almonds and cashews, and protein and fiber from flaxseed all give a person energy. However, almost all food and drink contains calories that can be used as a source of energy. A chocolate bar could be named an energy bar and a slice of pizza could be called an energy slice. One has to consider the ingredients and quantity in a serving in order to determined whether or not food is healthy and beneficial to a person's body.

The recipe below is fairly simple and delicious. The only job that requires a little effort is turning the cashews into cashew butter or paste. A food processor is required for this task. Nut butter can be purchased from a supermarket but they sometimes contain additional ingredients like oil which is not really necessary. Simply add the cashews to a food processor and mix until a paste is formed.

The picture below shows the various stages of the cashew butter. Be patient and persevere. It's not as time consuming and tough on the blender as making almond butter. It's tempting to add liquid like water or oil but I resisted and the cashews were slowly transformed into a smooth paste.

Depending on my 'energy' requirements, I usually cut these bars into 6, 8 or 12 pieces. I think the ideal serving is eight. When cut into six bars, each one is very filling and contains almost 350 calories; great for a long bike ride or day hike. Twelve bars are ideal for mid-morning or mid-afternoon snacks, containing 170 calories) and can easily be eaten on the go. However, they are so delicious that one twelfth sometimes doesn't feel like enough. Eight squares provide 250 calories each which make a great pre- or post-workout snack.

Regardless of size, each energy bar has a gooey, soft texture (like a cliff bar), thanks to the oats and cashew butter, with sweetness from the cranberries and the honey, plus crunch from the chopped almonds.

Oatmeal Energy Bars
Makes 6, 8 or 12
Click HERE for a printable recipe card.

Ingredients:
- 160g / 5.7oz oats
- 26g / 4tbsp flaxseed
- 56g / 2oz almonds, chopped
- 40g / 1.4oz cranberries, dried
- 1/4tsp cinnamon
- 112g / 4oz cashews, blended into butter/paste
- 15ml / 1tbsp water
- 80g / 4tbsp honey

- 1tsp vanilla extract

Method:
Combine dry ingredients (oats, flaxseed, almonds, cranberries and cinnamon) in a bowl.

In a food processor, blend the cashews to form a buttery paste. There's no need to add liquid, just keep blending.

In a pan or microwaveable bowl, slowly heat the cashew paste, water, honey and vanilla extract to combine all ingredients. This helps make a smoother mixture which is easier to blend with the dry ingredients.

Stir the wet and dry ingredients together until well mixed. Use your hand to combine if desired.

Pack firmly into a baking pan. I used a loaf tin but an 8x8 tin will also work.

Chill for a few hours, then cut into 6, 8 or 12 slices/squares. ENJOY! 

 

Click HERE for a printable recipe card.

Nutritional Information:

Oatmeal Energy Bars - 8 Bars

Oatmeal Energy Bars - 6 Bars

Oatmeal Energy Bars - 12 Bars

Sunshine Muffins

These muffins are made with oats and grated carrots. They don't contain flour, dairy or added sugars. Instead, I used avocado as a butter substitute and dried cranberries instead of sugar or honey. I stirred in chopped/grounded almonds with the oats and used an egg and some almond milk to bind the mixture together. An egg-free version of this recipe can easily be made using flaxseed and water.

One muffin only has 116 calories so they are a perfect snack. A couple will make an ideal breakfast on the go. Alternatively, if eaten in the evening, before bed, they may help with a better night's sleep as oats and almonds contain magnesium which has been found to be associated with deeper, less-interrupted sleep. Avocados are a good source of monounsaturated and polyunsaturated fats, making them a great substitute for foods high in saturated fat. They also contain magnesium which is good for bone health and muscle and nerve function, in addition to assisting with sleep. Vitamin A deficiencies can also cause sleep problems, but eggs are high in vitamin A, as are carrots!

Sunshine Muffins
Makes 12
Click HERE for a printable recipe card.

Ingredients:
- 28g / 1oz almonds
- 200g / 7oz old fashioned oats
- 40g / 1.4oz cranberries, dried
- 180g / 6.4oz carrot, grated
- 1tsp baking powder
- 120g / 4oz / 1 medium avocado
- 1 egg
- 60ml / 2floz unsweetened almond milk

Method:
First using a food processor grind the almonds, or you can finely chop them.

Add to a mixing bowl along with the oats, cranberries, grated carrot and baking powder.

Using a food processor or hand-held blender, mix the avocado, egg and milk.

Add to the bowl and stir to combine all ingredients.

Spoon into cake cases and bake for 20 minutes at 195C / 375F degrees.

Allow to cool on a wire rack. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Simple Trail Mix

I'm not the biggest fan of nuts and dried fruits but almonds and dried cranberries are my preferred choice. I recently chopped some almonds and cashews, sprinkled them with cumin and roasted in the oven for 10 mins. I added some dried cranberries to make a simple yet tasty trail mix - the perfect energy-packed snack for munching pre- or post-workout!

It's simple only because I don't have any other ingredients that are usually popular in trail mixes, like raisins, apricots, dates, banana pieces, pecans, walnuts, peanuts, sunflower seeds, pumpkin seeds. Some trail mixes even contain cereals, popcorn, M&Ms and pretzels!

It's easy for calories to sky-rocket with trail mixes. Unless you're actually hiking a trail, it's advisable to keep a serving to 1/4 cup / approx. 50g. Nuts are loaded with healthy unsaturated fats as well as protein, fiber, vitamins and minerals. Always use unsalted, unsweetened nuts to limit sugar and sodium intake.

Whilst the softness and sweetness of dried fruit compliment the crunchy nutty taste of nuts, they are loaded with sugar. Some dried fruit even has added sugar and preservatives. There may be vitamins in the dried fruit but it's best to eat the whole, fresh fruit for full nutritional benefit. At least dried fruit in a home-made trail mix can be limited to a small handful.

Simple Trail Mix
Makes 1

Ingredients:
- 14g / 0.5oz cashews, raw
- 28g / 1oz almonds
- sprinkle of cumin
- 20g / 0.7oz cranberries, dried

Method:
Roughly chop cashews and almonds if desired.
Place on a baking tray, lightly spray with cooking oil and sprinkle with cumin.
Bake at 350F for 10 minutes.

Once cool, add dried cranberries and mix together.
ENJOY!

Nutritional Information: