Chocolate! Whole Wheat Scones and Gluten Free Chocolate Chip Blondies

My families Thanksgiving started and ended with chocolate (and believe it or not, for some it was the healthiest food they ate all day!) Days like this are a rarity for me; however, with these two healthy recipes, I envision them occurring more frequently. 

Just in time for my annual holiday dessert post, I started experimenting with a chocolate chip blondie. After a few attempts (thanks to my co-workers for the constructive feedback!) I think it finally figured it out. The result is a healthy, gluten and nut free blondie bar that will bring a smile to the face of even the pickiest eaters.

Around the same time, I was also trying to create a whole-food whole wheat chocolate chip cookie. When testing a recipe, I forgot to add the sweetener and what came out was a miserable excuse for a cookie. However when flipping through one of my mother's cookbooks that I purchased for her two years ago when she first went vegan, I found an interesting scone recipe. I decided to combine the two recipes and the result is an amazing recipe for a delicious and healthy breakfast scone. With the perfect amount of sweetness and chocolate, these turned out even better than I expected, and surprisingly quick and simple to make.

So how can one start and end their day with chocolate and still claim they ate healthy? Chocolate in it’s purest form is known as cacao, and this was a prized food by early the Mayan empire, and continues to be held in high regard even today. Cacao is one of the most antioxidant-rich foods available (not to be confused with cocoa which is roasted more processed and as a result, less healthy). In a comparison ORAC test (a test which measure the antioxidant activity of foods,) cacao was found to have more than fifteen times the amount of antioxidants as blueberries! On top of this, cacao provides an excellent supply of minerals including magnesium, which may help relax muscles and reduce cramping. The American Heart Association has determined that cocoa and cacao powder can be consumed without hesitation.

In another study, the high polyphenol content found in dark chocolate was seen to help reduce oxidative stress during and after prolong exercise. In a Yale conducted controlled crossover study, they found that while the sugar and fat in most chocolate isn't healthy, the cocoa powder helps make up for it when consumed in moderation.

Because chocolate is loved all over the world, there has been a great deal of nutrition research done on it. One interesting study examined the flavan-3-ol monomers, oligomers, and polymers in commonly consumed chocolate products. Not surprisingly, cacao is the gold standard, but other forms of dark chocolate and cocoa still maintain much of the healthful properties found in it's purer form. Dark chocolate bars however were still found to be highly beneficial, although the percent of cacao is important. The higher percent of cacao, the healthier it was found to be. I typically purchase a chocolate bar between 70 and 80% cacao for baking. Such a high cacao content typically means the bar is lower in added sugars than other bars and gives a beautiful and complex taste.

Finally, that same study found that the addition of milk to chocolate blocks the absorption of the phytonutients of cocoa and concluded that the consumption of milk chocolate comes with all of the fat and sugar with very few of the benefits to off set them.

As a reminder, whenever possible, source fair trade, slave free chocolate. Slavery, particularly child slavery, is still practiced in the cacao fields of western Africa. Check the Food Empowerment Project for a helpful list of slave-free chocolates. 

Chocolate Chip and Walnut Whole Wheat Scones

Makes between 8 – 9 scones

1 ½ cup whole-wheat flour

1 very rip banana*

1/4 - 1/2 cup plant based milk or water

1/2 bar of good quality chocolate –chopped

1/4 - 1/2 cup walnuts - chopped

1 tbsp maple syrup

1 tsp baking powder

pinch of salt

* - if you do not have a ripened banana, put the banana (still in the skin) in the oven on 300 for 10-15 minutes until the skin is starting to turn black. Let cool, once peeled, you will have a ready to use ripened banana!

Pre-heat the oven to 400 degrees.

While the oven is heating up, add the flour, baking powder, and salt into a large mixing bowl. Mix well. Once mixed, add the banana and the maple syrup. Simultaneously mash the banana and mix the ingredients. Now add the milk. Start by adding ¼ cup and add more as needed. The mix should become a thick dough. Once well-mixed, add the chopped chocolate and the walnuts and lightly mixed.

Line a baking sheet with parchment paper. Spoon large balls of dough onto the baking sheet and place into the oven. (I like to add salt crystals to top of the scones at this point for aesthetics) Let the scones bake for 10 – 12 minutes. The scones should start to brown and feel slightly firm to the touch. Test to make sure the middle is cooked with a toothpick.

Once done, set the scones to the side for 20 minutes to let cool.

Enjoy while still warm. They pair very well with fruit and mate

Gluten Free Chocolate Chip Blondies

Makes 12 – 14 blondies

1 Can (15 oz) chickpeas, rinsed and drained

1/2 scant cup of old fashioned oats

2 teaspoons flax seed

1 very rip banana

1/2 bar of good quality chocolate –chopped

1/4 cup pure maple syrup or sweetener of choice

2 teaspoons vanilla

1/2 tsp salt

1/4 teaspoon baking powder

1/4 teaspoon baking soda

sea salt, for sprinkling

Preheat oven to 350 degrees and line an 8x8 pan with parchment paper or spray with nonstick cooking spray.

In a food processor add all of the ingredients except chocolate chips and process until batter is smooth (you can also use a hand held immersion blender.)

Fold in 1/3 cup of chocolate chips. The batter should be very thick

Spread batter evenly in prepared pan then sprinkle 2 tablespoons of chocolate chips on top. (The batter may stick to your spatula, so I like to spray my spatula with nonstick cooking spray first.) Bake for 20-25 minutes or until toothpick comes out clean and edges are a tiny bit brown. The batter may look underdone, but you don't want them to dry out!

Let cool for 20 to 30 minutes. Once cool, cut into squares.

G. Davison, R. Callister, et. all. “The Effect of Acute Pre-Exercise Dark Chocolate Consumption on plasma antioxidant status, oxidative stress and immunoendocrine responses to prolonged exercise.” European Journal of Nutrition. 58: 2012, 69-79.

Z. Faridi, et. all. “Acute dark chocolate and cocoa ingestion and endothelial function: A randomized controlled crossover trial.” American Journal of Clinical Nutrition, 88: 2008. 

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Super Green Salad Smoothie

I rarely share recipes for smoothies for two reasons, a) I rarely make the same smoothie twice since I typically just throw whatever is in my fridge into my vitamix, and b) because I created a smoothie guide to help you mix and match your way to your own superfood smoothies!

That said, this blend knocked my socks off the first time I made it, and after a little tinkering, I figured I’d share it.

1-2 medjool dates, pitted (or other sweetener)*

3-4 stalks of curly kale

¼ cup old fashioned oats

1 handful raw almonds soaked

3-4 broccoli florets (chopped)**

1 stalk carrot (chopped)

1 teaspoon cinnamon

1 frozen banana

½ teaspoon wheat grass powder or chlorella (optional)

4 cubes of ice

1 cup water or plant-based milk

* blending tip: if you soak the almonds and dates in water for 1 hour it will make blending easier, especially if you don't have a high-powered blender.

** blending tip: if you don't have a high-power blender, chop the broccoli and carrots into small pieces.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Superfood Smoothies Review and Giveaway!

A few weeks ago Julie Morris’ second book, Superfood Smoothies was released. Similar to her first work, this book is elegantly put together, well-conceived, has stunning photos, and of course, the recipes, all featuring only the healthiest ingredients, are mouth-wateringly appetizing (and are all oil free!).  

Julie has a simple argument for writing this book and it basically goes like this: including health-boosting smoothies into your everyday routine is an excellent (and delicious) way to boost your energy and nutrition intake. I couldn’t agree more. I’ve been a huge fan of smoothies for several years and have come to rely on them to help me recover after long runs and hard rides. In fact, when people ask me for one tip on how to be a little healthier, I suggest adding a healthy, plant-based smoothie to their daily routine. And if you’re one of those people who are looking for an easy way to boost your nutrients without making a major change to your diet, Julie’s book is a great starting point.

Like her previous book, Julie’s book is more than just recipes. The first thirty pages of the book identify some of the main ingredients like acai, camu, flax, goji, greens, maca, maqui, and pomegranate and gives a brief but thorough review on their health properties. In this section, Julie also lays out the principles of creating superfood smoothies (first rule of superfood smoothies? There are no rules –but there are guiding principles!). Her principles and base ingredients are similar to mine. Her book also includes some lesser known ingredients, some of which were new even to me. For instance, I was unfamiliar with Sea Buckthorn juice, which is an herb that can help lower blood pressure while boosting immunity. 

While the ingredients I’ve listed above sound exotic and exto facto expensive, most of the smoothies include everyday superfoods like cucumbers and kale or spinach and in total only cost around $4 dollars per serving. Considering that any of the smoothies in this book will most likely be the healthiest part of your day, it’s more than worth the price. Also many of these smoothies work as an excellent meal replacement; and $4 dollars is a pretty cheap meal no matter how you look at it! Julie has also included a purchasing resource guide as an appendix to help first time buyers of some of these foods find good deals. And remember, building a “superfood” pantry doesn’t have to be done in one fell swoop, so if you don’t have all the ingredients don’t sweat it.

Julie’s book also identifies which smoothie recipes are good for bone strength, heart health, high in protein, high in antioxidants, healthy skin and more. However this is a bit of a gimmick, because in reality, each of these recipes are an excellent blend of all of these health properties so I wouldn’t spend too much time stressing over these details. 

The recipes are divided into a few easy sections: “Light and Fruity” section which have blends that are mostly under 300 calories; there’s a “Cleansing and Green” chapter; a “Rich and Creamy” section; a “Stealth” section, which “hides” the taste of various vegetables that maybe you want to consume in your diet, but don’t want to taste, (this section is perfect for picky kids) with smoothies like the Chocolate Cauliflower; and finally, there’s a “Premium” section. This last section puts an increased focus on superfoods, and hence will have a slightly higher price tag than the $4 per serving mentioned above. 

Above all, Julie stresses that smoothies are essentially experiments and really encourages people to use her recipes as guidelines rather than rigid orthodoxy. While that is partly what makes the book so fun, all of her recipes are designed to not only taste amazing, but are also stunning.  You will not find a single “gray” colored smoothie within these pages making her blends perfect for family-get-togethers and picky eaters who may be put off by bland colors.

While Julie marks “superfoods” with a special logo within the recipes, the truth is, all of the fruits and vegetables within these pages are super foods in their own way, and including them in your daily diet will certainly lead to better and longer lasting health. Also Julie offers some suggested substitutions if you don’t have access to the hardest to find ingredients.

(Red Velvet Cake)



I’ve had the book for about a month now, and have made several blends but by far, my top three favorites are the Mint Chip (whose recipe I already shared), the premium Chocolate Mint, and the Red Velvet Cake. The Red Velvet Cake uses beets, and I slammed several of these drinks (with some added beet greens) prior to my most recent half marathon. In a book like this, it’s impossible to pick a favorite so my suggestion is randomly turn to a page, blend, and drink up… It can, literally improve your day! 

So now the Giveaway! Navitas Naturals continues to floor me with their generoristy. Not only are they going to send one lucky winner a copy of Julies' book, they are also including a bag of Navitas Naturals Organic Cacao Nibs to help start you one your way to building a Superfood Pantry!

GIVEAWAY

Here are the rules. First, the winner needs to live in the United States (sorry international readers, no disrespect). The contest will end on June 1st at midnight. To enter, you must be a subscribed reader to BYOL. To increase your chances of winning leave a comment on this post or/and "like" "Superfood Cuisine with Julie Morris" on facebook. You will also gain a point if you "like" the new Bring Your Own Lentils facebook page. 

a Rafflecopter giveaway

Jockey Juice: A Smoothie by Julie Morris and the Perfect Mint Julep Alternative

It seems as if Old Man Winter has finally released us from its icy grips and is steadily retreating into spring! And nothing says spring quite like putting on an over-sized hat, sipping a refreshing minty beverage, and watching a small man (or woman, Go Rosie!) abuse an animal around a track! Obviously, I’m refereeing to the Kentucky Derby and the enduring Mint Julep.

Regardless of how you feel about the event, the Mint Julep is a classic for this time of year, especially if you are located below Mason’s and Dixon’s line! Just look at this excerpt from a letter penned in 1936, by a Lieutenant General Simon Bolivar Buckner, Jr to a friend of his who requested Buckner’s Mint Julep recipe:

“Your letter requesting my formula for mixing mint juleps leaves me in the same position in which Captain Barber found himself when asked how he was able to carve the image of an elephant from a block of wood. He said that it was a simple process consisting merely of whittling off the part that didn't look like an elephant.

        The preparation of the quintessence of gentlemanly beverages can be described only in like terms. A mint julep is not a product of a formula. It is a ceremony and must be performed by a gentleman possessing a true sense of the artistic, a deep reverence for the ingredients and a proper appreciation of the occasion. It is a rite that must not be entrusted to a novice, a statistician nor a Yankee. It is a heritage of the Old South, and emblem of hospitality, and a vehicle in which noble minds can travel together upon the flower-strewn paths of a happy and congenial thought.”

While I’m slightly offended by this guy’s insistence that a Yankee can’t do something (and personally I prefer the term “Winner” over Yankee) I can offer a perfect, healthy, and incredibly delightful alternative to the Mint Julep that any novice or even statistician can make and enjoy all summer long while still maintaining the quintessential essence of a bourgeois drink that will most certainly result in “happy and congenial thought.” And better yet, there is a simple formula to follow!

The Mint Chip Smoothie is one of the stars of Julie’s new collection of Superfood Smoothies, and is delicious, refreshing, and the perfect way to welcome the warmer days ahead! It is as much a ceremony as it is a drink. 

 

Mint Chip
2 cups frozen spinach
2 cups frozen bananas
1/4 cup raw cashews
3 tbsp cacao nibs
2 tbsp (packed) fresh mint leaves, minced
1 tsp vanilla extract
2 cups rice milk (original variety)
1/2 cup coconut water
1/4 tsp chlorella
Sweetener, to taste (optional)

Blend all the ingredients together until smooth. Taste, and sweeten as desired.

Makes two 18-ounce servings.

A quick note, I didn’t have frozen spinach but fresh spinach worked just as well. I also substituted the coconut water for regular water. It was simply amazing! I’d also add, that while the chlorella adds a beautiful blue-green color as well as a nutrition boost, don’t skip this recipe just because you don’t you have it in your pantry! The recipe works without it as well!  While I immensely enjoyed this radiant smoothie last night after work, I think it is really going to shine after a long hot bike ride or run!

 

Cheers and enjoy the festivities this weekend

Reprinted with permission from Superfood Smoothies © 2013 by Julie Morris, Sterling Publishing Co., Inc. Photography by Julie Morris.

Black & White Plant Strong Smoothie

Okay everyone, there are three days left in my Navitas Naturals Giveaway! This is one you don’t want to miss! Just based off the entries alone everyone seems excited but to get you even more stoked I spent the past week perfecting a smoothie recipe using Navitas’ products! As my friend Adam Sobel (the master behind the Cinnamon Snail) would say, “this will definitely make you eat your wig!” It’s a healthy variation of the classic ice cream shake: the Black & White Plant Strong Smoothie!

This is a calorie-dense, alkaline-forming smoothie designed to offer a large protein and antioxidant boost to help fill you up and repair your body after an intense workout. I can tell you in all truth, I leave for my marathon training runs drooling about the Black & White reward awaiting me when I get back!

Here is what you will need. Place them into the blender in this order:

      5 cubes of ice

     ¼ cup raw almonds*

     ¼ cup raw cashews*

     2 dates or sweetener of choice to taste

     1 tablespoon Navitas Naturals Goji berries

     3 tablespoon Navitas Naturals Hemp Seeds

     2 tablespoon Navitas Naturals Cacao powder

     1 teaspoon Navitas Naturals Maca powder

     2 teaspoon Vanilla Extract

     1 cup cold water

     ¼ cup almond milk

Blend until smooth and creamy     

Now don’t forget to sign up to win a free box of Navitas Naturals goodies by entering here. 

Happy Columbus Day Everyone,

cheers,

*To increase the nutrition absorption of the nuts soak them in warm water for at least 2 hours. If you do not have a high power blender substitute the nuts for 3 tablespoons of almond butter.

All About Julie! and no-bake brownies

A while back, I blogged a Pesto recipe which I recently discovered is actually from the creative mind of Julie Morris. Three weeks ago Julie Morris, author of Super Food Cuisine, gave a talk about plant-strong nutrition and did a smoothie demo at the Chelsea Whole Foods. I’ve followed her in the past and was pretty excited for the event. However, Whole Foods really dropped the ball by failing to prepare for the event. Starting about 45 minutes late, with only a small crowd, it was still an excellent demo and I learned several new ways to incorporate “super foods” into my daily diet (not only was Whole Foods unprepared, but their customer service team was telling people the event was at a different Whole Foods, which helps explain the small turnout). Julie is an incredible chef and her recipes are amazing, but she is also an incredibly warm-hearted, knowledgeable, and fun person to be around!

Among other things, Julie talked about chocolate. To me, this sounds like a chef after Abby Bean’s heart, rather than my own, but Julie quickly clarified that raw cacao has one of the highest antioxidant counts of any food as well as an excellent source of magnesium, which can help relieve muscle cramping. As such, raw cocoa is an excellent addition to anyone’s diet, particularly females and athletes. 

After her talk, she was kind enough to sign my cookbook and even gave me a few other goodies. A few weekends ago, I finally got the chance to crack the spine of the book and go to work. Keeping her message about cacao in mind, I decided to make Julie’s incredible-looking raw and gluten-free, No-Bake Brownies!

Right off the bat there was several things I liked about the recipe. It appeared to be very easy and only required a handful of ingredients. I also like that it required only a short prep time and no cook time. Too often raw deserts require exotic, nearly-impossible-to-find ingredients and two or three days in a dehydrator. These brownies take a total time of 10 or 15 minutes and the ingredients can be found almost anywhere. As Julie notes, if you cannot find raw versions of some of these ingredients, you should simply substitute raw for the least processed you can find. 

To make these delicious little morsels, do as follows:

    1 cup soft dates, pits removed

    1 cup raw walnut pieces

    ½ cup cacao powder (I used Navitas Naturals)

    1 tablespoon cacao nibs (I used Navitas Naturals)
    pinch of sea salt

Place the walnuts into a food processor and grind until they are a coarse flour. Then while the machine is still running, add the dates, cacao powder and the sea salt. Keep the food processor running until all the ingredients are well mixed. If the dates are a bit dry, you may need to add a bit of water. Add just enough so that the mix sticks if you pinch it together between your fingers.

The mix

Now transfer the ingredients into an 8x8 pan (or a pan of similar size) sprinkle in the cacao nibs and begin pressing the flour and the nibs together with your hands. They are now ready to serve although I found that letting them chill in the refrigerator for an hour or so is best, as the oil from the walnuts gets reabsorbed. 

The brownies are truly remarkable! They contain only natural sugar from dates, are filled with good EFA's from the walnuts and are packed full of anti-aging antioxidants! Perfect for after hard workouts or as a scrumptious dessert! 

I should add my sister-in-law and I made these again last weekend while I was in North Carolina and I can now say these brownies are also three-year old approved!

see you out there and a special thanks to Julie!