All of the Fig – None of the Newton – Bars!

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All of the Fig, None of the Newton, Bars - Eat Yourself Well

Sometimes you – or your kids – want something sweet, which can wind up being a mess for your healthy, whole-food diet. Recently, Food Babe posted about one sandwich bar that we used to think was healthy, but has a dizzying (sometimes literally) array of unnecessary chemicals in the ingredients.

That inspired me to grab the simple fig paste I’d made yesterday out of the fridge and try an easy, healthy, replacement for my less-healthy childhood treat. It turned out to be even easier than I’d thought – check this out!

Simple, Healthy Fig Bars

Ingredients

  • 1 cup ground dried organic figs, ground to a paste (instructions for grinding, below)
  • 1/2 cup organic hemp seed
  • 1/2 cup salted pumpkin seeds, ground – I used sprouted, salted (I used Go Raw brand)

    • Cut the figs into smallish pieces and process by pulsing in a strong food processor. If you do not cut them up into bits, they will gum up in your processor, and possibly burn out the motor – trust me on this one :-). Once the processor is running easily, leave it in the “on” position until the fig bits gather into a ball, about 1 minute.

    Take about 1 cup of the fig paste on put on a large plastic cutting board or silicone baking mat. Press with your hands or a rolling pin into a disk about 1/4 inch thin.

    Sprinkle a mix of the hemp seed and pumpkin seeds over the disk and press in with your hands. Flip the disk and repeat. Do this a few more times until the figs are holding as much of the seed as they can.

    IMG_1463Start cutting the disk into rectangular strips that when folded over (see pic) form a sandwich bar square.

    Store in fridge, if they aren’t all grabbed up right then!

    Strawberry Cherry Cashew Anti-Inflammatory Blend

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    Strawberry Cherry Cashew Anti-inflammatory Blend

    This is a great way to start the day when you wake up with a few aches and pains. Or, even better – this is a great breakfast to have a few times a week to ward off getting aches and pains at all!

    Cherries are well-known anti-inflammatory powerhouses due to their high antioxidant – specifically, anthocyanin – activity. Choose tart cherries for the highest benefit. Strawberries add sweetness, plus are rich in polyphenols that help regulate blood sugar response, have an amazing combination of phytonutrients: anthocyanins, ellagitannins, flavonols, terpenoids, and phenolic acids, and are Vitamin C standouts.

    Cashews are added for a delicious creaminess, a bit of protein, and healthy unsaturated fatty acids. These nuts (and though you may read differently on the internet, they are indeed nuts, not legumes) have a high antioxidant content, providing cardio-protective benefits.

    Oh – and this is delicious!

    Strawberry Cherry Cashew Anti-Inflammatory Blend

    Makes two servings
    About 1 cup frozen strawberries
    About 1 cup frozen tart cherries (if available – sweet cherries are an alternate)
    About 1 cup coconut water (my favorite is Taste Nirvana with pulp)
    1/4 cup chia seeds
    Handful of cashews

    Put all ingredients in a high-speed blender and mix until well blended – top with a frozen strawberry for beautiful color, and enjoy!

    Open Faced Egg Sandwich, with Arugula-Basil Pesto

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    Open Faced Egg Sandwich with Arugula Pesto - Eat Yourself Well

    Ingredients:

    For each open-faced egg sandwich:

  • One slice bread
  • Two eggs fried in olive oil (done to your preference)
  • One slice homemade or farmer’s market honey wheat bread (or any bread, but the honey wheat combines nicely with the pesto)
  • 2-3 tbsp Arugula Basil Pesto (recipe below)
  • 1/4 cup arugula

    • Prepare Arugula Basil Pesto – recipe below. Make the full recipe even if you won’t use it all now – it is great on pasta, salads, and roast vegetables too! You can also freeze it in cubes for later!

    Directions

    Put bread in toaster.
    Fry two eggs in coconut oil.
    When toast is ready, add 2-3 tbsp (or to taste) of the Pesto. When eggs are ready, place them over the pesto, then sprinkle with arugula. Serve immediately, preferably with wonderful coffee!

    Arugula Basil Pesto

    2/3 cup raw almonds (you can also use pine nuts, but I prefer almonds as they are higher protein)
    1 cups fresh basil leaves
    3 cups fresh arugula
    3 cloves fresh garlic
    1/2 cup extra virgin olive oil
    1 tbsp freshly squeezed lemon juice
    Optional: 1/2 cup fresh parmesan, grated
    salt, to taste
    pepper, to taste

    Toast almonds on medium-high heat for about 3-4 minutes, or until they are warmed and just slightly fragrant. Let cool a few minutes.

    Place almonds, basil, garlic, lemon juice, salt, and pepper into a food processor and pulse until well blended. With the blender still going, add in the olive oil and blend until smooth, scraping the sides as needed. You may want more or less olive oil – taste and adjust if you like.

    Use immediately or store in the fridge in an air tight container for a few days.

    Good Morning Groats Recipe!

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    Groats Recipe - Eat Yourself Well

    Nothing is better than waking up to a hot, delicious breakfast that is already cooked. Start these groats in the evening, and that’s exactly what you’ll have when you wake up on a cold morning!

    Groats have a delightful chewy texture, are extremely high in fiber, and also high in zinc (great for cold season), bioavailable iron, selenium and vitamin E, among other nutrients. If your grocer doesn’t carry them, they’re easy to find online, at Amazon and other sites.

    Pressure-Cooker (fast and simple)
    Put two cups of groats with 6 cups of liquid (water, or a mix of water and coconut water or milk, apple juice, green tea, or just about any other liquid you like) into your pressure cooker. Allow to come to medium pressure and cook for 15 minutes. Add any add-ins you like, below, and serve!

    Slow-Cooker (like the universe making you breakfast in bed)!

    For easy cleanup, lightly grease the slow cooker with coconut oil. Add 6.5 cups of liquid (water, or a mix of water and coconut water or milk, apple juice, green tea, or just about any other liquid you like) to two cups of groats in the slow cooker. Put the slow cooker on low heat and cook for 8 hours. Stir, add any add-ins you like, and serve!

    Add-Ins (This is where it gets REALLY fun) – pretty much whatever is in season!
    Apples (chopped)
    Raisins
    Almonds (whole or chopped)
    Peaches
    Bananas
    Coconut Flakes
    Cranberries (dried or fresh, chopped)
    Vanilla
    Cinnamon
    Berries: blue, black, straw, etc.
    Walnuts
    Hemp Seeds
    Goji Berries
    Chia Seeds
    (You get the idea – whatever you like!)

    Note: Though oats do not contain gluten, they are frequently processed in the same factory and can be contaminated. If you are sensitive to gluten, choose groats that say “gluten-free.”

    Summer Peach and Basil Salad, with Delicious Options

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    Peach Basil Salad + Variations
    This is a perfect salad for summer – fruity, delicious, and full of cooling flavor. Experiment with the savory and spicy options for lunch and dinner, and consider the sweeter options for dessert!

    Summer Peach and Basil Salad

    4-5 medium peaches, sliced into 1/4 inch pieces (leave skin on)
    1/4 red onion
    1/2 cup fresh basil
    1/2 lemon or 1 lime, juiced
    1 tablespoon extra-virgin olive oil – choose a fruity, cloudy one
    Pinch of coarse salt
    Freshly ground pepper, to taste

    Options: Take it sweeter: Add Strawberries and/or mint; or, serve with a dollop of marscapone sweetened with honey

    Take it savory: Add Feta (just a tbsp, crumbled – you need much less than you think – or it will overpower the fruit) or other white cheese, grated

    Make it spicy: Add grated ginger

    Preparation

    A bit of attention on the preparation will make a big difference in this recipe – start with a sharp knife!

    Roll basil leaves together into a “cigar” shape and thinly slice across the “cigar” to make thin basil strips. Then, quarter a red onion, and slice very thinly across the cut side, to make tiny strips of that as well.

    Add everything you are using in a large bowl, toss, adjust seasoning if needed, and serve.

    Delicious (and deliciously simple) Padron Peppers

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    Padron Peppers - Eat Yourself Well

    Deliciously simple recipe for Padron Peppers!


    Not only are Padrón peppers a nutritional powerhouse … but eating Padrón or shishito peppers is also a fun party game. Most are mild, but every now and then you’ll bite into a wickedly hot one (maybe 1/10). Enjoy watching your friends’ faces as they “find” the hot ones!

    Ingredients
    1-2 tablespoons coconut oil (you can substitute olive oil, but this uses high heat, and coconut oil can tolerate higher temps without oxidizing)
    1 pound Padrón or shishito peppers
    Sea salt (preferably a flaky one like Maldon)

    Recipe

    Start with 1 tablespoon oil in a skillet over high heat until just smoking. Add the peppers in a single layer with some room to move (if your skillet is too small, work in batches). Cook, tossing occasionally, until skins are blistered and flesh is softened, about 4-6 minutes. Transfer to a bowl, sprinkle with salt, and toss to coat. If needed, repeat with remaining peppers, adding a bit more oil, and more salt.

    Seattle – America’s First Food Forest!

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    Love this idea!! Seattle to build America’s First Food Forest – Seattle’s food forest will be filled with edible plants, and everything from pears to herbs will be free for the taking. Question: why don’t we have this in ALL cities? (Maybe that is a little more than a question … it’s a challenge!

    Eat Yourself Well