Thai Quinoa Salad

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Nita Sharda, Carrots and CakeI love quinoa. But I’m really not a fan of it by itself. Are you? My preference is to enjoy it when it’s “mixed” into something like a pesto quinoa salad or as a pilaf with garlic mushrooms. Mmmmm. I’ve been making this version of a Thai quinoa salad for years now but never really took the time to standardize the recipe. With some encouragement from friends and family, I finally did it.

Here are my pre-requisites for a quinoa salad:

I want it to be hearty enough to be a meal, so I need a solid source of protein. Enter the edamame bean! A ½ cup serving of edamame beans is about 12 grams of protein.

I want color. I eat with my eyes so against the quinoa I wanted to see some yellow, red, purple and green. A colorful meal also means I’m feeding my body variety of nutrients.

I want a good-for-you dressing. I’m not fearful of fat and my mantra has always been: it’s not the quantity of fat you eat, it’s the quality. The dressing for this recipe is largely based on peanut butter. Go for a natural PB that isn’t loaded with added fats, sugar or salt. The dressing also has lovely hints of ginger which is great for digestion and amping up the flavor of this salad.

I want it to still be good the next day. C’mon, we all know many salads don’t hold up more than 24 hours. Not this recipe! I prefer to keep the dressing on the side and pour on more as I need it. The quinoa salad itself stays perfectly fine for 3 – 4 days when kept refrigerated in an air-tight container.

This recipe is a hit, no matter where I go. My vegan and vegetarian friends and mama’s all LOVE it. It’s perfect for weekday lunches, as a side or for sharing at a potluck.

Nita Sharda, Carrots and CakeThai Quinoa Salad_vertical

Okay, okay, recipe below!

4.0 from 2 reviews
Thai Quinoa Salad
 
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Ingredients
  • Salad:
  • 1 cup uncooked quinoa
  • 2 cups shredded red cabbage (we like to chop it pretty small)
  • 1 red, orange or yellow bell pepper, diced
  • 1 cup shredded carrots
  • 2 cups edamame beans *steam/cook ahead of time
  • ½ cup chopped cilantro
  • ½ cup cashews
  • 3 green onions, chopped
  • For the dressing:
  • ⅓ cup natural peanut butter
  • 1 tbsp freshly grated ginger
  • 3 tablespoons soy sauce
  • 1 tablespoon honey (use agave if vegan)
  • 3 tablespoons red wine vinegar
  • 2 teaspoons sesame oil
  • 2 tsp sesame seeds *optional
  • juice of one lime
Instructions
  1. Prepare quinoa: ensure you've thoroughly rinsed and strained it. Place quinoa in a small pot with 2 cups of water. Bring to a boil and reduce heat to low, cover and simmer until tender and the liquid has been absorbed. About 15 - 20 minutes. Fluff with a fork. Set aside and cool.
  2. To the quinoa add in cabbage, bell pepper, carrots and edamame beans. Fold this into the the quinoa.
  3. Prepare the dressing by mixing together all eight ingredients. I often use a handheld blender to do this job but you could totally use your muscles and a strong fork.
  4. Garnish with cashews, cilantro and green onion. Serve chilled (or eat it up right away).
Thai Quinoa Salad_birdseye
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Easy Kale and Parsley Pesto

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Nita sharda, carrots and cakeI love me some pesto. Do you? I only began experimenting with this sauce a few years ago and now it’s a pantry staple. Better yet, I’ve even ventured into making my own version of pesto. I was inspired to use kale in this recipe by my summer CSA. We’ve been getting an abundance of kale and I’ve been experimenting with unique ways to use up this nutrient-loaded green.

Most pesto recipes call for basil. I opted not to use basil primarily because in the fall/winter months it’s actually quite pricey (at least here in Winnipeg) and sometimes I find myself visiting 2 – 3 grocery stores only to not find any! So instead I use parsley. Problem solved.

There’s also a TON of ways you can use up pesto. Here’s a few suggestions to inspire you:

  • Use it as marinade for your white fish or chicken
  • Place it on top of toast to change up your breakfast game, top with a poached egg
  • Toss it in pasta (hot or cold)
  • Make pesto spinach muffins
  • Use pesto instead of pizza sauce on your crust (my favvv)
  • Use pesto for this quinoa salad recipe
  • Flavor turkey meatballs with with pesto
  • Add small dollops to crostinis and top with cherry tomatoes for a fun appie
  • Make a gourmet grilled cheese sandwich with pesto and mozzarella
  • Marinade veggies like tomato, zucchini and muchrooms in pesto and grill
  • Or, eat it by the spoonful

There you have it! Ten ways you can enjoy this pesto! 

Why is this pesto a great choice?

  • It’s loaded with anti-inflammatory olive oil
  • Helps you meet your recommended intake for greens
  • Walnuts offer up omega-3, hello heart health!
  • There’s cheese in it
  • Mic drop, enough said!

Nita sharda, carrots and cakeNita sharda, carrots and cake

Okay, recipe below.

Easy Kale and Parsley Pesto
 
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Ingredients
  • ¼ cup walnuts, toasted (or preferred nut)
  • 1½ cups torn kale, stem removed
  • ½ cup curly parsley, roughly chopped
  • ¼ cup cubed or grated parmesan
  • ½ cup olive oil
  • 1 clove garlic
  • juice of one lemon
Instructions
  1. To toast walnuts, warm a non-stick skillet over medium heat. Add walnuts and lightly toast for about 8 - 10 minutes or until fragrant. Be careful! You don't want them to burn.
  2. In a small food processor of blender add walnuts and remaining ingredients. Blend well.
  3. Taste. Add salt, pepper or more lemon juice as needed. If you find your pesto too runny, you can add another ¼ cup of walnuts.
  4. Store in an air tight container in the fridge for up to one week or freeze!.

Pesto in processor_close upFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

 

Asparagus and Cherry Tomato Pasta

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Nita Sharda Carrots and CakeYAASSSS. Asparagus is finally in season. I remember being in my twenties and trying a spear of asparagus for the first time. I was confused. But then I had another spear. I was hooked. Since then, I’ve enjoy asparagus in many ways from grilling, steaming, wrapped in prosciutto and mixed into a summery pasta dish!

This pasta recipe is SO EASY to throw together on a busy weeknight. Washing and trimming the asparagus ahead of time will help make this a total breeze. Besides, doesn’t everyone love pasta?

Here are a few reasons why you’ll enjoy this recipe and feel good about eating it:

  • It’s colourful – beautiful red and green colors make this pretty on the eye
  • The whole wheat pasta will keep you full
  • You can top your pasta with any cheese you desire, I used Bothwell Cheese Parmesan but it’s also taste with goat cheese and feta cheese; if you’re vegan you can nix the cheese or use your favorite dairy-free product!
  • It includes 9 only ingredients! NINE!
  • The olive oil is super heart health and anti-inflammatory (remember, we talked about that here)

Kay…one more picture, and then I’ll share the recipe! 

Pasta_main

Asparagus and Cherry Tomato Pasta
 
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Serves: 5-6
Ingredients
  • 2 cups whole wheat pasta (uncooked)
  • approx 20 spears of asparagus, washed, trimmed and cut into 1 inch pieces
  • 1 cup cherry tomatoes, halved
  • 2 cloves garlic
  • ¼ cup and 1 tbsp olive oil
  • ¼ cup balsamic vinegar
  • Salt and pepper, to taste
  • ⅓ cup cheese (parmesan, goat cheese or feta cheese)
Instructions
  1. Cook pasta according to package directions. Drain and set aside.
  2. Meanwhile, sauté asparagus in 1 tbsp olive oil over medium heat. Continue to cook asparagus until it is tender.
  3. Add in garlic, cooked pasta, remaining olive oil, balsamic vinegar, salt and pepper. Mix together and heat through for about one minute to allow the garlic to infuse itself into the dish.
  4. Add in cherry tomatoes and continue to heat the pasta through for 5 minutes or until cherry tomatoes begin to wilt.
  5. Remove from heat. Top with cheese.

Nita Sharda Carrots and CakeFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

White Bean Spread

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Nita Sharda, Carrots and CakeI didn’t think I would say it. But I am. Sometimes, I get sick of hummus.

haaawwwww

Okay chill–we all need variety. After all, variety is the spice of life! So what is a Dietitian and foodie to do? Improvise! I always seem to have a can white kidney beans (or cannellini beans) in my pantry so I opted to use this as inspiration to create a protein based dip. Because the cannellini bean is more pastey the result is a thick and spreadable dip. I prefer to dunk veggies and crackers into this pretty stuff but I’ve also added dollops of it onto salads.

This recipe is totally versatile. You can add more or less of any ingredient or even nix something you don’t like. For example, my sister isn’t the biggest fan of caramelized onions, but I love them. They make for a beautiful garnish and give it a sweet flavour. Love! Give it a try and let us know what you think!

White Bean Spread_jugWhite Bean Spread_all decor

White Bean Spread
 
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Ingredients
  • 1 19oz can white kidney beans, rinsed
  • 3 - 4 cloves garlic, roasted in oven
  • ⅓ cup tahini
  • ¼ cup olive oil
  • Juice of one lemon
  • 1 tsp dried parsley
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp salt
  • 1 tsp black pepper
Instructions
  1. Place all ingredients into a food processor or blender.
  2. Blend until smooth.
  3. Taste and add more spices as needed. Feel to also add 1 tbsp of water at a time to reach a desired consistency.
  4. Garnish as you wish! You can garnish with caramelized onions, olives, herbs or a drizzle of olive oil!

Nita Sharda, Carrots and CakeFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

The Better Broccoli Salad

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Nita Sharda, Carrots and CakeAs per the title of this blog post, the feature vegetable in this summer salad is none other than the broccoli. Growing up we typically only enjoyed broccoli when it was cooked into saag which is a giant mush (I’m not joking) of cooked down onion, spinach, broccoli and an array of spices. Now, I have fun using broccoli in stir fry’s, roasted, dunked into a ranch dip and of course, all dressed up in a Greek yogurt dressing.

I’m sure you’ve tried a few versions of this recipe. But I really think you should make my recipe your go-to for summer potlucks, dinners or even enjoy this salad as a snack. Along with broccoli, this salad also includes a juicy apple, red onion, carrot sticks,  cranberry and pumpkin seeds. Feel free to swap out ingredients and change the quantities as you wish. The “OG” version of recipe usually calls for copious amounts of mayo and sometime bacon. THIS version is laced with a high protein dressing courtesy of Greek yogurt.Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

Arrrrrright, let’s move onto what you’re really here for. 

The recipe.

The Better Broccoli Salad
 
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Serves: 5
Ingredients
  • 3 cups broccoli, chopped
  • 1 Gala apple, chopped
  • ¼ cup red onion, chopped
  • 1 cup grated or julienne carrots
  • ¼ cup pumpkin seeds
  • ¼ cup dried cranberries
  • ½ cup chopped SqueaK'rs, cheddar (or grated)
  • Dressing
  • ¾ cup 2% M.F. Greek yogurt
  • ⅓ cup mayonnaise
  • 2 tablespoon honey
  • Juice of ½ lemon
  • Pinch of salt and pepper
  • Pink of paprika
Instructions
  1. Place all prepared veggies, apple, cranberries, pumpkin seeds and cheese into a bowl. Toss together.
  2. To prepare the dressing stir together Greek yogurt, mayonnaise, honey, lemon, salt, pepper and paprika.
  3. Pour the dressing (only half at a time) over the salad, ensuring the veggies are well coated. Let the salad sit in the fridge for 20 minutes to soften the broccoli. Add more dressing if desired.
  4. Serve and enjoy!
Nita Sharda, Carrots and CakeFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Egg Noodle Bake

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Nita Sharda, Carrots and CakeOh haaaayyyy. Yes, that’s a casserole dish full of carbs and yes, I am a Registered Dietitian who developed this recipe. I’ve said it before: don’t be afraid of carbohydrates! This recipe features a classic egg noodle. Because it’s difficult to trace down a wholewheat version of this popular noodle I decided to embrace it’s “white version”. Knowing it would be lower in fibre, I quickly decided that I could:

  1. Add fibre to the overall dish by loading up with veggies, and,
  2. Add split red lentils to not only boost protein but to also amp up my fibre intake

The result: an all-in-one dish that packs a ton of flavour, lasts for dayssss (*hello freezer*) and can be enjoyed by the entire family. The protein content in here is also one to be admired – cottage cheese is always such an underrated food. But in our house, I can eat a heaping bowl of it as a snack or as part of my breakfast. One cup of this stuff contains about 30 grams of protein. HOLY MOLY!

This is also the type of recipe you can adapt. For example, if mushrooms aren’t your jam then add in celery instead! Or if you’re craving more bell peppers because they’ll be in season soon, then add more! You can’t go wrong. Except…if you add zucchini, it will be very liquidy (that’s just the nature of zucchini). There is even flexibility in the type of protein you choose. I opted for some local Manitoba Chicken but you could use a lean ground pork or beef if you wanted. Even TVP would work well (although I haven’t tried that).

Let me tease you with one more photo before sharing the recipe…(and yes, that’s Bothwell Cheese for the win, duh).

Nita Sharda, Carrots and Cake

5.0 from 1 reviews
Egg Noodle Bake
 
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Serves: 10
Ingredients
  • 1 tbsp canola oil
  • 2 lb ground meat (lean beef, turkey or chicken)
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 3 cups mushroom, diced
  • 1 red pepper, diced
  • ½ cup red split lentils
  • 1 15oz can tomato sauce
  • 1 cup vegetable broth
  • 1 tbsp dried oregano
  • 1 tbsp dried parsley
  • 1 tsp salt
  • 1 tsp black pepper
  • 1½ cup cottage cheese
  • ¾ cup mozzarella cheese, grated
  • 1 packgage egg noodles (about 8oz)
Instructions
  1. Preheat oven to 350 degrees.
  2. Cook egg noodles until al dente. Drain and set aside.
  3. Brown your selected meat in a large skillet. Drain fat and then set aside on a plate.
  4. Heat 1 tbsp canola oil in the same skillet and sauté onions. Once onions are slightly translucent, add in mushrooms, red pepper and garlic. Continue to cook over medium heat until vegetables are tender.
  5. Then add in meat, tomato sauce, broth and red split lentils. Add in your spices: salt, pepper, parsley and oregano. Feel free to add in any other spices you'd like such as red chilli flakes for some heat!
  6. Let this mixture simmer for about 15 minutes over low heat, or until red lentils are cooked through.
  7. Meanwhile, place your drained egg noodles into a large casserole dish. Mix in cottage cheese.
  8. Top noodles with the meat and vegetable mixture and mix well to ensure the noodles are well coated.
  9. Top with grated cheese. Bake for 20 minutes or until cheese is melted and bubbly.

Nita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Chia Seed Pudding

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Nita Sharda, Carrots and CakeOh, hello! Welcome back – I hope you enjoyed learning about whole grains on our last post. We’re going to take a break from nutrition education and share this uber simple recipe with ya’ll. You’ve previously seen me use and talk about the health benefits of chia seeds, like when I showcased my version of a 5 Ingridient Berry Sauce. When I heard my food friends talk about chia seed pudding, I was totally hooked and needed to give it a try.

Here’s what I love in particular about this recipe:

  • calls for only 5 ingridients
  • offers up 10 grams of fibre
  • source of calcium
  • source of protein
  • allows for customization
  • naturally gluten free
  • no cooking, just stirring

Nita Sharda, Carrots and CakeOkay, I think you’re sold.

5.0 from 1 reviews
Chia Seed Pudding
 
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Serves: 2 - 3
Ingredients
  • ⅓ cup chia seeds (black or white)
  • 1½ cups milk (dairy or dairy free)
  • 2 tbsp runny honey or maple syrup
  • 1 tsp vanilla extra
  • 1 tsp cinnamon
Instructions
  1. Place all ingredients into a bowl. Mix very, very, very well and cover with saran wrap.
  2. Place bowl into the fridge for thirty minutes. Stir again.
  3. Return back to the fridge for at least another 2 - 3 hours. The result is a thick pudding similar to rice pudding.
  4. Top with additional fruit if you wish. I love it with tart raspberries, mango or kiwi.

Nita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

The Whole Grain and nothing but the Grain (Part 1)

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Nita Sharda, Carrots and CakeAs soon as you type the word “diet” into your preferred internet search-engine, you’ll probably be met with results like “gluten-free,” “low-carb,” or “cutting out wheat for weight loss.” This grain-free diet trend has become increasingly popular, compliments of endorsements by many celebrities and Instagram stars. But before you write off grains for good, take a look at some of the top reasons we love whole grains, and why they’re essential to your health.

SO…. WHAT IS A WHOLE GRAIN?

What makes a whole grain whole? Well, really ALL grains start out as “whole.” The harvested seed is made up of three edible parts: the bran, germ, and endosperm.

  • The bran is the darker coloured, outer skin of the seed, which is where most of the antioxidants, B-vitamins, and fiber is stored.
  • The germ is the center embryo of the seed, which stores B-vitamins, but also protein, minerals, and healthy fat.
  • Lastly the endosperm, which is the largest portion of the seed, contains starchy carbohydrates, protein, and small amounts of vitamins and minerals.

When whole grains are refined, the bran and the germ are kicked to the curb, leaving all those wonderful and healthy vitamins, minerals, and fiber behind. Whole grains are not refined, and because of that all parts of the seed are included in the final (healthy) product. Remember, you don’t want to go grain-free, you want to go whole grain.

THE GOOD STUFF

Clearly, those un-refined whole grains have got a lot of good things going on. Here are a few of the amazing benefits of whole grains:

  • Dietary fiber helps you feel fuller, faster, and longer. It also aids in digestion and promotes gut health. Fiber is found only in plant sources (nuts, seeds, fruits, vegetables, and whole grains), and grain fiber specifically has been shown to be protective against digestive cancers even more so than other forms of fiber. Beta-glucan, found in high concentration in both oats and barley, has been shown to lower blood cholesterol levels remarkably. Personally, we love starting our day with a big bowl of oatmeal and fruit – which honestly keeps us feeling satisfied all the way until lunch.
  • B vitamins are metabolic champions which you need, in order to make use of all those other amazing super-powered nutrients you are consuming. These power house vitamins ensure that the food you consume is utilized and absorbed to the full extent so you can get the most out of your daily nutrient consumption! They also maintain healthy skin, hair, muscles, form red blood cells, and promote healthy immune & nervous system function – kind of incredible, right?
  • Minerals – such as zinc, magnesium, phosphorous, selenium, and iron are abundant in whole grains. Collectively, these compounds have the power to boost your immune system, regulate metabolism, reduce blood pressure, and keep your skin & hair looking healthy!

The moral of this story: whole grains keep you looking and feeling like the total 10 you are.

kjkj
Nita Sharda, Carrots and Cake

HIGH QUALITY VERSUS LOW QUALITY GRAIN

So, after reading that first section, it’s probably clear to you that not all grain products are created equal in terms of nutrient value. It’s important to choose the right grain products in order to get all those wonderful benefits described above. Refined grains, which is the bulk of what people consume today since they’re the bulk of what’s stocked on market shelves, have been linked to obesity, heart disease, and type 2 diabetes – whoa! Just about the exact opposite effect of whole grains. That can feel overwhelming, but here’s something to hold on to: little changes in your diet can make a huge difference. (psst, looking to make smart goals, click here). Look for the words “whole wheat flour” or “100% whole grains” as opposed to “enriched wheat flour” or “wheat flour” on the ingredient lists of your favourite grain products. Or, even better, opt to make more snacks and meals at home ahead of time with a healthy whole grain flour (try whole-wheat flour, oat flour, buckwheat, or spelt). And hey! Bake these super seedy chocolate chip cookies made with whole wheat flour, you won’t regret it I promise!

Drumroll please…. a few of my favourite whole, unrefined grain swaps are:

  • Overnight oats as a replacement for boxed breakfast-cereal (get the recipe here)
  • Quinoa or brown rice noodles as a replacement for white rice in stir-fry or soup
  • 100% whole wheat wraps to replace refined, white flour sandwich bread
  • Whole-wheat or oat flour to replace white flour in baking (replacing even half is a great way to start)

It is important to note that a lot of whole grain products on the grocery shelf today get a bad rep for being “unhealthy” due to some of the other ingredients included in their making. For instance, certain brands of 100% whole wheat bread, crackers, or pre-packaged snacks may also contain high levels of sodium, sugar, or additives which are admittedly not so great. Because of this, often the whole grains themselves take the blame. The best way to avoid some of those unhealthy extras is to incorporate unprocessed whole grains into cooking or baking at home and get familiar with reading nutrition labels.

Nita Sharda, Carrots and Cake

TO SUM IT ALL UP

Whole grains are the BOMB! (The capitalization is totally needed, I promise!). Whole grains are jam-packed with nutrients, energy, and overall deliciousness, so they make a great addition to just about anyone’s diet. Now that you’ve received a brief grain education (you are hereby granted your diploma in grain education!) you are ready to navigate the grocery store and pick out some seriously nutritious whole grains! Go forth, be adventurous, and enjoy adding those amazing whole grains into your life!

Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

No Bake Granola Bar

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Nita Sharda, Carrots and CakeI love a good granola bar. It’s basically like having portable nutrition in your hand! Mind you, a good quality product can often be hard to spot. Most large-chain grocers have entire aisles dedicated to this iconic food item. The tough part is distinguishing which one truly is a granola bar versus which one is…well..basically a chocolate bar.

Tips to sourcing a quality granola bar:

  • When I’m on the hunt for a bar I try to look for something that has less than 8 – 9 grams of sugar and offers me up at least 3 grams of fibre.
  • Protein is another POWERHOUSE nutrient that I scout for. If you’re looking for a nut-free product, it will be difficult to find a protein bar with more than 2 grams of protein. Otherwise, if nuts are your thang, you’ll likely have no trouble finding something that can offer you atleast 4 – 5 grams of protein.
  • Look at the ingredient list and find something that is 100% whole grain.
  • Avoid granola bars that are chocolate or yogurt covered. These bars can have upwards of 3 teaspoons of sugar in a small serving.

Or HAYYYYYY – how about making your own?

When I have a bit of extra time on my hands, I take pleasure in being able to make my own granola bars that I can snack on. The ingredients in this recipe (adapted from Cookspiration) include all the foods I enjoy eating as snacks: dates, walnuts, pumpkin seeds and hemp hearts are the super heroes behind this bar. Seriously, you’ll feel so good after making them, eating them…and maybe even sharing them. You’ll notice – the recipe doesn’t call for any refined sugar. The sweetness is brought to you naturally from the dates and honey. Don’t cha love nature?
Nita Sharda, Carrots and Cake

Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeOkay, recipe deets below:

5.0 from 1 reviews
No Bake Granola Bar
 
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Ingredients
  • 1 ½ cup All Bran Flakes cereal (I used PC brand from Superstore)
  • 1 ½ cup large flake oats
  • ½ cup chopped walnuts
  • ¼ cup pumpkin seeds
  • ½ cup hemp hearts
  • 1 cup dates (about 12 - 15 dates)
  • ¼ cup honey or maple syrup for vegan option
  • ⅓ cup almond or peanut-butter
Instructions
  1. In a large nonstick skillet, toast oats, walnuts and pumpkin seeds over medium heat, stirring often for about 8 minutes or until light golden and fragrant. You'll even hear the pumpkin seeds "pop".
  2. Pour this mixture into a large bowl and let cool slightly; stir in bran flakes and hemp hearts.
  3. In the bowl of a food processor, pulse dates until finely chopped. For me, it rolls into one giant blob.
  4. In a small saucepan, heat together honey and almond butter over medium low heat until melted and smooth. Add dates and stir to combine.
  5. Pour into oat mixture and stir together until dates are distributed evenly throughout and oats are coated well.
  6. Press mixture into 23 cm (9 inch) parchment or foil lined baking pan and press to flatten evenly (warning: don't place it on a pan that's too big - you want the mixture to be "tight").
  7. Cover and refrigerate for at least 1 hour or until firm. Cut into bars and wrap individually with plastic wrap and store in refrigerator for up to 1 week or in the freezer for longer.
No Bake Granola Bar_Stacked

STACKS ON STACKS OVER HERE!!

For more granola bar inspiration, here are a few ideas from my personal food friends:

Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Overnight Oats

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Nita Sharda, Carrots and CakeI’m all about making sure we’re eating a variety of whole grains in this house. Sometimes without knowing it, we get stuck in a rut and stick to one primary grain (wheat, and by the way: there is nothing wrong with that). Consequently, we don’t get a chance to enjoy the wonder and benefits other grains have to offer us.

Oats. I LOVE OATS. a) they are hella cheap  b) they are super versatile  c) they are easy to cook  d) you can enjoy them sweet, savory, warm or cold!  e) for folks who are sensitive to gluten, they can enjoy certified gluten free oats. What more do ya want from a grain?

Want the nutrition jiffy on oats?

  • They are whole grain! Health Canada recommends that 50% of your grains should be whole grain; we know people who eat whole grains have a lower risk of heart disease, stroke, diabetes, cancer and digestive disorders.
  • They are rich in soluble fibre; this type of fibre helps improve blood cholesterol and can help manage blood sugar levels too.
  • A half cup serving (dry, large flake oats) offers up nearly 8 grams of protein.
  • They are a source of B vitamins, iron and vitamin E.

Why overnight oats?

It’s great for people who require a quick grab n’ go style breakfast; maybe you’re someone who prefers to enjoy breakfast at work or are too busy preparing breakfast for your little ones. This is a great alternative!

Mornings can be rough for some of us so overnight oats take the prep-work out in the morning. You can prepare a few batches to last you throughout the week.

Overnight oats are incredibly versatile. You can change the proportion of milk/yogurt/oats as needed to suit your needs.

In general, you’re getting a great source of protein, carbohydrate, fat if you add some nuts/seeds and fruit. These components make it a complete and balanced meal.

It’s a nice change from your typical bowl of hot oatmeal.

Variations: 

  • Top it with my 5 Ingredient Berry Sauce, bananas, shredded coconut, apples, canned peaches or any other favorite fruit.
  • Switch up the milk from a dairy milk, nut milk or soy milk.
  • Add nuts and seeds for extra protein such as pumpkin seeds, walnuts, almonds or toasted hazelnuts. My friend Chantal of Nutty for Nutrition loves adding chia seed to her concoction, just make sure add extra moisture if you go this route because chia seeds love to suck up liquid!
  • Feel free to use your favorite sweetener such as brown sugar, maple syrup, honey or stevia if that’s what you fancy.

Nita sharda, Carrots and Cake

Overnight Oats
 
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Prep time
Total time
 
Serves: 1
Ingredients
  • ½ cup rolled oats (large flake)
  • ½ cup milk
  • ¼ - ⅓ cup vanilla Greek yogurt
  • 2 tsp flax seed
  • Pinch of cinnamon
  • Drizzle of maple syrup, honey or your preferred sweetener
  • Fruit
Instructions
  1. Place oats, milk, yogurt, flax seed, cinnamon and sweetener into a Tupperware, mason jar or cereal bowl. Stir until smooth.
  2. Top with your choice of fruit. Leave overnight.
  3. The next day, enjoy it cold or feel free to nuke it in the microwave for 20 seconds! If it's a little too thick for you add a dash of milk or water until you've got your desired consistency.

Nita sharda, Carrots and CakeFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda