Food Friday: Chocolate Dream Bars

Craving a little chocolate on these hot days but everything just melts in your hand? Well I can't tell you these won't melt eventually in your hand but I can tell you they are a delicious health-ish snack or dessert for summer time! They taste like a delicious bite of candy bar that isn't too sweat yet satisfies your craving. 

I have made these from the Oh She Glows Cookbook #2 a few times now for get togethers and they have always been a big hit. Bonus is that they are gluten free, dairy free, AND nut free! Bonus #2 is that they are super simple to make. I tend to omit to seeds on the top, mainly because I always forgot. :) 

Ingredients:

Crust:

• 1 tbsp coconut oil, melted
• 1.5 cups crispy rice cereal (Mine is Nature's Path)
• 2 tbsp unsweetened cocoa powder
• just over 2 tbsp brown rice syrup (can find at superstore or sobeys)
• pinch of sea salt

Filling:

• 1 cup sunflower seed butter
• 1/4 cup pure maple syrup
• 1/4 cup melted coconut oil
• 1 tsp pure vanilla extract
• 2 pinches of sea salt

Coating:

• 1/4 cup sunflower seeds, toasted (optional)
• 3/4 cup non-dairy chocolate chips
• 1 tsp coconut oil 

Directions:

1. Oil a 10x6 in loaf pan and line it with a piece of parchment paper cut to fit the length of the pan. 
2. In a medium bowl, mix together the crust ingredients until the cereal is full coated. Spoon the mixture in to the prepared loaf pan and spread it out evenly with the back of a spoon. With lightly wet hands, since it is fairly sticky, press the mixture down firmly and evenly into the pan. It may seen loose still but that is ok. Place in the freezer. 
3. Rinse and dry the bowl and then combine all the filling ingredients and stir until combined and smooth.
4. Removed the pan from the freezer and spoon the filling on top of the crust. Spread it out evenly with a spatula. Return the pan to a flat surface in the freezer and wait about 1 hour, or until firm.
5. Once firm, in a small pot melt the chocolate and coconut oil over low-medium heat, stirring frequently, until smooth. Turn off the heat. Spread the chocolate quickly on top of the filling, fairly quickly to it doesn't harden up before you finish spreading it. Sprinkle the toasted sunflower seeds on now if using. Return the pan to the freezer for another 30 minutes or so. 
6. When ready to eat, run a knife around the edges of the pan to loosen. Life out the slab using the sides of the parchment paper to pull it out. Run very hot water over a sharp knife for a minute then slice the bar into small squares and serve immediately. The hot knife will ensure you cut smoothly through the hard chocolate. Enjoy! Remember to put any leftovers in the fridge soon or they start to melt. 

Do you have any healthy summer treats you like to make?

In health & happiness,

Dr. Karen

Food Friday: Overnight Oats

Tastes better than it looks once its all mixed together :)

I never seem to have the time or the craving for hot porridge in the summer. Enter…overnight oats. This is a great option for those days you are on the go quickly in the morning but still want to make sure you get a nutritious breaky to start your day. The great thing about overnight oats is that you can mix it up to your liking, adding any summer berries, nuts, seeds and other flavours you like. Like my oatmeal I always make sure to add some sort of protein and fat to ensure my blood sugar is balanced and it keeps me full for a few hours. We want to avoid sugary cereals with milk for that purpose. There are many recipes for overnight oats on the web, this is just how I like to do it :) 

Ingredients:

• 3/4 cup almond milk, other other nut milk
• 1/4 cup regular rolled oats (not steel cut or quick oats)
• 1-2 tbsp buckwheat groats (optional - I find mine at Bulk barn)
• 2 tbsp chia seeds 
• 1 tbsp maple syrup
• 1/2 tsp cinnamon (or sprinkle to your liking)
• 1/2 tsp pure vanilla extract 
• 1/2-1 scoop Sproos Collagen powder (optional)
• 2 tbsp chopped walnuts (or other nuts or seeds you prefer)

Optional toppings - blueberries, strawberries, shredded apple, apricots, shredded coconut, cardamom, hemp hearts, ground flax seed, goji berries - you name it! 

Directions:

1. Add almond milk, oats, buckwheat groats, chia seeds, maple syrup, vanilla and cinnamon in a jar. Close the lid and shake, shake, shake. Place jar in the fridge overnight. 
2. In the morning grab your jar and add any toppings you wish. I make sure to mix in collagen powder and lately I have been adding walnuts, hemp hearts and any berries or fruit I have.

That's it. Easy as 1, 2...nope that's really it. :)

In health & happiness, 

Dr. Karen