I made these paleo raw protein bars for my brothers birthday. He’s an avid cross fitter and thus devours huge quantities of protein at any given chance. I thought he’d enjoy these nourishing bars more than a fancy cake. He also got a gallon of my homemade bone broth to keep his joints limber and free from strain. These bars are yummy and really easy to throw together with ingredients you’ll likely have in your cupboard. You can switch up the toppings with whatever you have around, bee pollen, dried goji berries, hemp seeds,sunflower seeds, cacao nibs, coconut…the list goes on and on. You could also add a Tbs or 2 of cacao powder for chocolate protein bars. Ditch the cliff bars and try these on your next hiking adventure!
If you’re into re-wilding, paleo lifestyle,indigenous cultures and sustainability, check out this new documentary Origins. It’s free until November 22nd and definitely worth watching, you can tell a lot of work went into creating this film.
½ C date paste or around 6 whole dates, soaked in warm water to soften for a few minutes
1 tsp pure vanilla extract
½ tsp sea salt
3 Tbs coconut oil, melted over a double boiler
¼ C pumpkin seeds
¼ C sesame seeds
¼ C chocolate chips
Instructions
In a food processor or high powered blender add cashews, dates, coconut oil, vanilla and salt and blend until a smooth paste is formed.
Line a square baking dish with parchment and evenly spread the mixture,sprinkle with pumpkin seeds, sesame seeds and chocolate chip gently pushing them into the mixture.
Place in the fridge or freezer and allow to set for at least an hour before cutting into squares
Oh my, Oh Henry, Oh yeah! These little duddies are way better than the original, it’s so hard to eat just one, they’re just so perfectly gooey and crunchy and covered with chocolate, oh my. Bribe your babes to trade you their crummy candy for these wholesome yet indulgent little treats. Instead of roasted peanuts I used roasted cashews, which taste better and offer a few more health benefits. They say one serving of cashews is equivalent in mood boosting therapeutic properties to a dose of prozac, which you might need after seeing all the heinous halloween costumes. Has anyone seen the sexy ebola nurse costume going around…for real.
It’s almost Hallow’s Eve, and that means treats and low lying creepy fog lurking around every dark corner with only the tips of the barren trees poking out. Goblins and ghouls are almost as scary as the copious amounts of GMOs being fed to the littles. Remember when candy bars were made with just regular old sugar. A part of me is so upset that halloween has been hijacked by monsanto, but another part of my heart just wants to work harder to provide alternatives. This year I’m going to make little bliss balls and attach my contact details, we live in a small town so hopefully if any parents are freaked out they will contact me. Luckily I don’t have to worry just yet about my little guy getting into all that crazy candy, just his constant magnetic draw to the dogs water bowl.
In a food processor or high powered blender combine date paste, almond butter and coconut oil and blend until it starts to come together, add water until it is smooth but still quite thick.
In a square baking dish 8x8 spread an even layer of date paste caramel mix, top with roasted cashews and push the in to the caramel slightly just so they stick. Freeze this for at least an hour.
To make the chocolate coating, melt cacao butter or coconut oil over a double boiler, whisk in cacao powder, honey and salt.
When the caramel is sufficiently frozen, cut it into mini bars, the recipe makes about 18 little bars. Use a metal spatula to remove the bars from the dish and roll them around in the chocolate sauce until thoroughly coated.
Set aside and allow bars to set in the freezer or fridge.
These little raw tarts and adorned with the last local fruits of the season, oh how it pains me to type that. The sheer beauty of the grapes, blackberries and plums demanded something precious and extravagant to adorn. What better than a little chocolate tartlet with an intensely amazing creamy centre, no added sugar, not necessary, just an emphasis on the natural tastes present in every bite of bursting fruit. The base is brazil nuts and dates with raw cacao and the luscious filling is the smoothest creamiest vanilla cashew cream sweetened with a touch of wild honey. Absolute perfection I tell you my friends, just do yourselves a favour and make these for the people you love the most. They are little bites of heaven and I thought 12 would be enough to last a few days but I’m sorry to say they are too good and J has already devoured, errm, 5 in the last 12 hours, sigh. It’s okay though, because good things are meant to be enjoyed.
don’t mind my exceptionally old muffin tin…
It was the last farmers market on Wednesday and I went absolutely bonkers and bought ten of everything. I can’t say I hold any restraint or fiscal responsibility when I step foot on market grounds. The colours draw me in and my mind goes a mile a minute thinking of all the beautiful creations I could make and of all the hard work and love these organic farmers put into their food. I must do it all justice, it’s only proper. If I burn the garlic, I burn them, and I just couldn’t do that to these hard working passionate people. The tomatoes are at that point where they ooze unspoken songs begging to be used. The apples have finally arrived in all their glory. Grapes provoke stories of old, that dusty ephemeral morning harvest way back when, frozen fingers and the promise of wine. My mind wanders, I can’t help but swell with gratitude for all this bounty, memories flush of fall times past and how that same feeling always hits me almost all at once. Then I come home and lovingly unpack it all and actually take a picture of the contents of the fridge because it isn’t too often that it is so overflowing with possibilities. Dreams of my own someday garden start to dissipate and I am just content that other people do it, I wish I could cook them all dinner.
The first order of business this morning was to adorn everything with shiny bubbly blackberries. These Cookies and Cream Tarts do more than justice to blackberry beauty. Tomorrow we will bring some of these divine little tarts on a wild mushroom hunt in the proverbial woodland. Please people send me good juju so that I will find the treasure- yes the matsutake or pine mushrooms- they grow here in abundance, if you can find the spots that is. I’ve yet to hit upon a huge score but I know the next big patch could be just around the corner!
1 C brazil nuts (you could also use walnuts or almonds)
¾ date paste, softened in some warm water for a few minutes, or about 8 dates softened in warm water
½ tsp sea salt
2 Tbs+2Tbs melted coconut oil
2 Tbs raw cacao
1 C cashews, soaked for 6-8 hrs
2 tsp pure vanilla extract or ½ a vanilla bean pod,seeds scraped out
1 tsp lemon juice
1 Tbs wild honey
¼-1/2 C water
pinch sea salt
various local seasonal fruit- berries, grapes, pears,plums...
Instructions
In a food processor or blender add the brazil nuts, followed by the soaked dates,salt,2 Tbs coconut oil and cacao. Pulse until the nuts are totally broken down and it looks like brownie batter, nice and smooth.
Fill a muffin tin with this mixture about 1 Tbs per section. You can use paper muffin cups for easier removal. Press the mixture up the sides to form little cups. Put it in the freezer to set while you make the cream.
In a food processor or blender add strained cashews, vanilla, lemon,2 Tbs coconut oil, honey, salt and ¼ C of water. Blend on high until super super smooth, adding a touch more water until desired consistency is reached. You want it to mix easily and be light and creamy.
Remove muffin tin from freezer, if you didn't line the tin you may want to remove the formed cups before adding the filling. Just let the tarts sit out and unfreeze a bit before using a fork to scoop them out onto a plate.
Fill the tarts with a Tbs of cashew cream, top with preferred fruits, or nothing at all.
For a firmer filling, refrigerate for an hour before serving.
Yes I just made that word up, Manguac, it’s great right, hilarious, it’ll be the next hummus I swear you’ll love it that much. Because what grows together, goes together, not that mangoes or avocados grow in my backyard,though maybe someday. So here goes, you’ve had mango salsa, now welcome mango guacamole, a new hero sidekick to top your grilled summer goodies. Manguac is splendid with grilled fish, BBQ chicken, pork chops, on a burger or veggie burger. I also just eat it with some fresh local greens as a salad, pack it to the beach and you are set!
An amazingly seasonal addition to this dish would be fresh local corn, honestly the corn right now is bonkers. Every summer I get that max. 1 month of the freshest, tastiest corn on the cob, I add it to everything. The best way in my opinion is grilled corn covered in butter or ghee. Yum. But grilled and added to this manguac is divine and makes it all the more delicious.
If you haven’t seen this video on how to easily peel a mango, check it out, the method of scraping the mango against a glass actually makes perfect sense.
WordPress informs me, that it is our 6 year anniversary! What better occasion for such a divine little cardamom plum and berry tart such as this. I’ve really only been actively blogging for closer to 6 months, but the intention has always been there, I was just too shy all those years. Now here I am, baring it all, showing the world my gluten-free delights and stories about baby poo. They say the magic happens right outside your comfort zone, which strikes a chord on my heart strings. My imagination has doubled in size since I started Naked Cuisine, I’m always dreaming up the next best recipe to make your tastebuds smile. So thanks for reading, it makes me really happy 🙂
Today’s recipe is inspired by my friend Irene who I got to see today for the first time in years, it was really fun catching up, life changes so quickly but reconnecting with old friends always feels like no times passed at all. I remembered her love for cardamom, a spice which I don’t use much anymore because of J’s distaste for it. However, he is mad. Cardamom is a little green gem of deliciousness, the worlds third most expensive spice by weight only outdone by vanilla and saffron. The most amazing spices always have such brilliant flowers. You’d almost think this delicious tart was inspired by the cardamom flower, a striking resemblance. Some sort of subliminal affair.
“Flower of cardamom” by Reji Jacob
If you don’t have access to saskatoon berries you can substitute blueberry and even just use all plums. I really like a silky smooth, almost jam like filling so I strained the plums in a cheesecloth, feel free to skip this step if you like the tart peel and seeds of the berries.
1 C fresh or frozen berries (saskatoon, blueberry or blackberry)
3 Tbs coconut sugar
8 cardamom pods, seeds removed and crushed OR 1 tsp cardamom powder
1 tsp vanilla extract
½ C toasted coconut (optional)
Instructions
Add plums and berries to a saucepan and cover on low for about 5 minutes.
Add coconut sugar,vanilla and cardamom and leave to simmer for another 5 minutes.
In a food processor or high-powered blender add almonds, raisins,salt and coconut oil. Blend until mixture is thick and uniform.
Press crust evenly in a springform pan ideally or a pie dish, coming up about an inch on the side of the pan. Set aside.
In your blender or using a hand blender puree the plums and berries. Push through a cheese cloth and combine the strained liquid with 2 Tbs coconut oil.
Spread the plum sauce evenly on your crust and place in the fridge to set for at least an hour.
Top with toasted coconut flakes.
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Happy to be a member of the rebel score over at fight back fridays on the food renegade, check it out!
Nom nom nom, these bars will blow your mind with textural supremacy! They are like a raw nanaimo bar, without all the junk. Seriously, they’re so loaded with goodness that you won’t even need more than one. Well, maybe just one more. Raw treats are my thang, especially in summer when the house is already an inferno oven. We just pack a few of these to the beach everyday and we’re good to go.
Ahh that beach, we are so fortunate to live within steps of the Slocan River, it’s a place most people come to vacation. All day long we bask in the sun and swim in the eddy, watching the various drifters floating down on tubes with cases of beer in tow. The float is about 3 hours, going through a few rapids but mostly calm, peaceful waters to guide you along. I haven’t gone this year, pretty sure it’s frowned upon to bring a 5 month old baby on a float down the river, but he really does love the water! Last night I dreamt that baby rolled off a table, ah the lovely dreams of a new momma.
For the crust: Melt all the coconut oil in a double-boiler or small saucepan if you aren't desiring a fully raw product. In a blender or food processor add almonds, coconut flakes, ½ C of coconut oil, 2 Tbs cacao and the dates or raisins. Process until mixture is thick and well blended, use a tamper in your blender to make sure it's evenly mixed.
In a 9x13 inch baking dish, spread a layer of crust mixture evenly and pop this into the fridge while you make the cream layer.
Wash out your blender or food processor and add to it the drained cashews, ¼ C coconut oil, ¼ C coconut sugar or honey, lemon juice, water and salt. Blend until super creamy and smooth.
Layer this creamy mix over top of the crust and pop it back in the freezer while you make the ganache.
Mix together 2 Tbs cacao, with ¼ C coconut sugar and ¼ C of the melted coconut oil. Pour the ganache over top of the creamy layer and pop it in the fridge or freezer for at least an hour before cutting and serving.
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Real food rules! Check out more awesome tip & tricks and recipes on fight back friday.
Hey I'm Chantelle, my alter ego would be a mermaid if I wasn't such a terrible swimmer. I love writing authentically and cooking in my pyjamas. My favourite pastimes include eating avocados, travelling the world and hanging out with a toddler.
