No-Bake Date Peanut Butter Balls

Dates and peanut butter is one of my most favourite combinations for smoothies, so I thought that the duo would make some delicious bite-sized treats.

I was right.

It is hard to even call this a recipe, they are so easy to make. When you are looking for something sweet, these really hit the spot.  They also happen to be vegan and gluten free.  A winning combination in my books.

I wanted to add some powder to amp up the protein content, but I only have cookies and cream protein powder and I didn't think that flavour combo would work. Next time for sure.

Give them a try and let me know what you think!

Friday Favourites: The Best of 2011

Travelling around the blog world, I have seen a lot of "Best of..." posts this past week.

I actually really like these as it reminds me of some great recipes and tips I may have forgotten or introduces me to other posts I may have missed all together. I like them so much, I decided to do one of my own.

2011 has been a slice, but I am looking forward to 2012 and all of the new possibilities that it may bring. (Stay tuned for my new inspiration board next week!)

For now, here are a few of my favourite posts from the blog this year.

Recipe Repeat: Raw Coconut Date Squares

I couldn't be happier to see the sun today. It instantly put a smile on my face. :)  Do you know what might put a smile on your face?  These date squares!

They are raw, vegan, gluten-free, super easy to make and worth definitely repeating.  Perfectly portable and absolutely yummy, these would make a great addition to any party table.

Dates not only satisfy your sweet tooth, they offer some health benefits too!

• High in soluble fibre
• High in B vitamins
• Easy to digest

The recipe yields a very small batch but could easily be doubled.  Give them a whirl and let me know what you think!


Raw Coconut Date Squares (Vegan, Gluten-Free, Makes 16 Squares)


 

Guest Post: Quick and Easy Veggie Pasta

Hi everyone! 

My name is Stacy and I blog about delicious vegetarian food and also teach busy people to fit healthy habits into their hectic lives without deprivation as a board-certified Holistic Health Coach. 

While I absolutely agree that physical activity is a huge part of our overall health (along with our career, relationships, finances, and spirituality), my personal focus is on food.

One of the things I work on with my health coaching clients is incorporating more fruits, vegetables and whole grains into their diets. We avoid drastic changes and start small by adding fruits and veggies into dishes they already eat. An easy place to start is with pasta, and I want to share a simple weeknight meal with you that shows you what I mean.

Going Vegan, Day 7: Reflection and Wrap Up

It is the last day of the challenge and I have certainly learned a lot by going on this journey.

What did I learn, you may ask?

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Everything is Connected
Drawing some wisdom from Michael Pollen, we are deeply connected to everthing on this earth.  From the soil that feeds the plants, to the plants that feed us, to how we dine with each other. We need to take more time to remember and respect these connections.

Mindfulness
This challenge has made me more aware of not only what I eat, but how I treat my body and myself.  This mindfulness has changed the way I approach how I eat and how food affects my mind, body and spirit.

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Organic is Good
Like many people, I was skeptical (or perhaps uneducated) about the benefits of eating locally-grown, organic food.  While I may not always be able to make these choices with everything I eat, I am going to make a conscious effort to choose organic ingredients more often.  My body deserves it.

Veganism is a Movement
This I already knew, but this challenge has given me even more respect for people who practice this lifestyle. Going vegan requires planning, awareness and conviction.  Vegans stand up for what they believe in and speak with their actions, choices and their dollars.

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I am a Flexitarian
As I have already mentioned, I believe that there is room in my world for a little bit of everything.  I will continue to include meat, dairy and eggs in my diet, but much differently than before. (See points, 1, 2 and 3).  I was so happy to go on this trip of self-discovery to figure out what works for me.

If there is an ultimate lesson, it is this:  
Every body is different, listen to yours.

What did you learn this week? 

Stay Healthy,
Tracy

Going Vegan, Day 6: Food and Fitness

We are in the home stretch of the challenge and have I realized that being vegan doesn't necessary make you healthier (check out Stephanie @ Lunges and Lunch for a great myth busting post).

However, I believe that the goal of most people who practice veganism is to live a balanced, mindful and healthy lifestyle.

In my preoccupation of all things food this week, I have left out a very vital component of living this balanced lifestyle:

Exercise and how it is affected by making changes in your diet.

Here is what I have noticed:

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I have been experiencing some nausea, which has made intense exercise tough.  I think this it due to the drastic and sudden changes to my diet.  I liken these changes to that of a detox (which is what this essentially is).

Some experts believe that the body is releasing more toxins as it tries to clean out our systems and as a result, we may experience some unpleasant side effect such as, upset stomach, constipation and fatigue.

Lesson:  Listen to your body and don't push it (that sounds familiar).  This may be a good time to practice yoga or go for a light stroll after dinner.

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For the few days that I did hit the road this week (I am a runner, after all :), I found that I had to add a lot more fuel to the fire (read: I am hungry all the time) to give me the energy to get moving.

A possible reason for this is that when you are eating better food, your body is able to use it more quickly and efficiently.  As a result, you need to eat much more to sustain your active lifestyle.

Lesson:  It is okay to eat more and more often.  Have lots of healthy snacks ready to go when hunger hits, so you are not tempted to reach for the fruit loops (which, as Susan pointed out, are indeed vegan).

Has food made you feel any different this week? How does diet affect your exercise routine?

Stay Healthy,
Tracy

Going Vegan, Day 5: My Vega Smoothie

As I mentioned yesterday, I am decidedly an omnivore and a flexitarian, but I am pressing forward with the vegan lifestyle until Sunday to see what other valuable insight that I might glean from this experience :)

When I told one of my friends about the challenge, she gave me this to try:

I have heard great things about Vega products and have read many an article by Brendan Brazier, so I was excited to give it a whirl.

For those not familiar, Brazier is a vegan triathlete who has written extensively on the benefits of veganism, including the book, The Thrive Diet.

He created the line of Vega products to help people supplement their whole foods, plant-based diets.

The package says to mix the product with water, but my girlfriend told me that she likes to add some fruit, so that is what I did.

Frozen strawberries, watermelon, water and two tablespoons of Vega.

So, what's the verdict?

The flavour is very strong and distinct:  earthy, with a touch of sweetness.  The fruit really helped to balance this out, by adding a little freshness to the mix.

It was not bad, but it would not be first choice.  I prefer my protein powders and smoothie mixes to be more neutral so I can add in any of my favourite goodies. 

Perhaps the other flavours available are not quite as powerful and I would definitely be open to trying them.

For those interested, here is the nutritional breakdown (per 25 grams):
100 calories
2.5 g fat
9 g carbs
11 g protein
3 g fibre

Hare you tried any Vega products?  Which vegan-friendly protein powders are on the top of your list?

On a side note, I a pleased to announce that my car is fixed!  It was the battery and much to our delight, cost less than expected.  The good stuff just keeps coming this week. :)

Stay Healthy,
Tracy

Going Vegan, Day 4: I am a Flexitarian

Another day of vegan eating under my belt and I have to admit that this challenge is, well, challenging.

I signed up with an open mind and a willing stomach. As I progress, I am learning more about myself and what is right for me.

While I absolutely love being more creative in the kitchen, introducing more real foods into my diet and being more aware of what I eat, I am finding that I fit into the category of a flexitarian.

What is a flexitarian and how is that different than say, a vegetarian?

Glad you asked.  Here is a quick breakdown:

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Vegetarian. A diet that includes fruit, vegetables, grains, nuts and seeds.

• An ovo-vegetarian diet includes eggs, but no dairy.  
• A lacto-vegetatian diet includes dairy, but no eggs.

Flexitarian. A mainly vegetarian diet including some meat products.

• Pollotarians eat chicken and fish, but no read meat.  
• Pescetarians eat fish, but no chicken or red meat.

I am a middle of the road kind of girl and I believe there is room in my diet for just about anything (including organic, grass-fed animal products). I have adapted an "In Defense of Food" atittude to use meat as a side dish rather than the focus of my meal.

However, my mind is still open and I will complete the challenge to see what other surprises it may bring!

Speaking of surprises,  I got two gifts in the mail yesterday.

A new breadmaker.  The one I got for Christmas decided to fall off the counter while it was busy making bread so the good people at Black and Decker sent me a new one :) and...

A copy of Crazy Sexy Diet by Kris Car, which I won from Natalie Duhamel. I was so excited, I never win anything.

So for the rest of Work-In Wednesday, I made bread and dug into the book (review to come!)

What revelations have you had this week
(food related or otherwise)?

Have you read Crazy Sexy Diet?  What did you think of it?

Stay Healthy,
Tracy

Going Vegan, Day 3: Work-in Wednesday

Veggie Hummus Pizza

Now, I know I mentioned last week that I will not be taking pictures of my food for this challenge, but I am so proud of this.

I couldn't resist sharing my masterpiece.

A pizza made from scratch.  It was healthy, delicious and now, gone. :)

I have been so happy to read some of the great discussions surrounding veganism this week.

For many vegans, food is just one piece of the puzzle.  Susan @ The Great Balancing Act points out that many vegans are concerned with animals being hurt for our benefit.

Over with Samantha @ Health, Happiness & Skinny Jeans, she wonders whether true vegans would be offended by this "challenge".

One of the reasons many of us signed up was to be more mindful of the food we eat and to better understand the vegan way of life.

Veganism encompasses a spectrum of beliefs.  For some, they are choosing to eliminate animal products in their diet simply for health reasons.  For others, their choices run a bit deeper and they have ethical and/or ecological reasons for going vegan.

I think there is room for everything in between.  Whether you decided to just go meatless once a week or shun all animal products forever, it is about learning more about yourself and your connection with the world around us.

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This brings me to the title of this post.

In the spirit of being mindful, I have declared today a day of rest and reflection.  No workout for me today, rather a work-in.

A day to take care of myself.  Perhaps with some meditation, reading, revisiting my goals or just journaling my thoughts.

It is so important to set aside some time for you and use that opportunity to do something that is going to nurture your mind, body and spirit.

Have you had any discussions surrounding veganism this week?  

What are you going to do today to take care of yourself?


Stay Healthy,
Tracy

Going Vegan, Day 2: Healthy Peanut Butter Balls Makeover

Well friends, Day 1 was successful and challenging.

I don't think I have ever spent so much time at the grocery store scrutinizing labels.

I have always considered myself pretty food savvy, but you really need to do your research when you are shopping vegan.  There are so many animal products used in food under names you may not recognize (such as gelatin) or in the processing of a product (white sugar is often filtered through bone charcoal).

I have to admit that I am learning a lot and over the weekend in order to prepare for the week, I decided to make some balls, vegan style.

I used this recipe as my inspiration and made a few minor adjustments to up the fibre. These were such as hit in my house that I made a third batch last night. :)

They are tasty, super easy to make and great to have on hand for a quick snack.

 

Crispy Peanut Butter Balls (Makes 30)

1/2 cup natural peanut butter
1/4 cup maple syrup
1 tsp vanilla
1/2 cup oat flour
1/4 cup wheat bran
1/2 cup rice cereal
1/4 cup ground flax
1/4 cup unsweetened coconut
1/4 cup vegan chocolate chips

Line a large cookie sheet with wax paper.

Mix peanut butter, maple syrup and vanilla in a microwave safe bowl.  Heat for 45-60 seconds.  At the same time, combine oat flour, wheat bran, cereal, flax, coconut and chocolate chips.

Remove peanut butter mixture and stir.  If it has not liquefied, heat for another 10-20 seconds.

Pour into dry ingredients and mix with a fork until incorporated.  Take about a heaping tablespoon of the mixture and squeeze in your hand to form into a ball.

Place balls on the cookie sheet and freeze for 15-20 minutes.  Store in the fridge.

Nutritional Information (Approx.)
59 calories
3.5 g fat
5.6 g carbs
2 g protein
1 g fibre

Have you gone vegan for the week?  
Have you ever tried any vegan dessert recipes?

Stay Healthy,
Tracy

Going Vegan, Day 1: In Defense of Food

Welcome to Day 1 of the Vegan for a Week Challenge.  I still have to head to the store to pick up a few things, but I am raring to go!

I looked at my Inspiration Board this morning and had totally forget that I had included veganism as one of the things I wanted to try this year.  What great timing. :)

In preparation for this challenge, I mentioned that I was reading "In Defense of Food" by Michael Pollen.  I had every intention of making detailed notes for my review, but I got so into the material that by the time I realized that I wanted to take notes, I was done.

I loved this book.

For those of you not familiar with the premise, Pollen feels that we need to re-think our current relationship with food and view it more as our ancestors did. We should be mindful about all the connections that have brought our food to the table; how the soil is connected to the plants, the plants are connected to us and we are connected to our culture.

We live in a society that views food in term of nutrients (i.e. low-fat, cholesterol free, high in protein, bad carbs etc) instead of looking at the food as whole.  The whole being much greater as the nutritional sum of its parts.  (Guilty, as I am sure many of you are.)

So what is his proposed solution:  Eat food.  Mostly plants.  Not too much.

He takes a very balanced approach when looking at food and his message couldn't be simpler:  Choose locally-grown, organic foods more often, plants are the best, but meat is beneficial too and always go for quality over quantity.

Many people (including me) were skeptical of the the benefits of organic.  It is costly and if I am eating plenty of conventional whole foods, what difference does it make if they are organic or not?  Well, as it turns out, a lot.  The richer the soil, the more nutrients and goodness in the plants and the animals who eat those plants. This results is a tastier food that is better for you and me.

I am a believer, all his connections just make good common sense.

I could go on and on toting the wisdom of this book, but I highly recommend that you read it yourself.  It will truly change the way you look at food.
 
Have you read "In Defense of Food"?  
What are your thoughts on mindful eating?

Stay Healthy,
Tracy

Vegan for a Week Challenge

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I am sure that many of you have heard about the episode of Oprah this week as she and 378 of her staff embarked on the challenge of living vegan for a week.

Well, the gauntlet has been thrown and my friend Morgan from Life After Bagels will be hosting a "Vegan for a Week Challenge" from February 7-13.

Morgan was kind enough to invite me to be part and my immediate response was "I'm in!".

I thought this would be a wonderful opportunity to examine that way I look at food and to be more aware of what I put in my mouth.

I am not a food blogger, so I will not be taking pictures of my daily fare.  Rather, I will be updating you on how I feel, any challeneges I might have and offer a post inspired by what I am learning as I go through this processs.

Sparked by this challenge, I started to read "In Defense of Food" by Michael Pollen this week (which I will review in a later post) to help me get in the right mind set and prepare for next week.

Here is what you can do:

• Head over to Morgan's blog for more details about the challenge
• Follow along (or contribute) on Twitter using the hashtag #7daychallenge
• Join us on Facebook
• Blog about it, share your experience and ask you readers to join us

So, I only have one question for you:  Are you in?

Stay Healthy,
Tracy