Food Friday: Carrot Quinoa Breakfast Cookies

I think I may be a snack monster! "I'm hungry" may be the phrase I say the most ;) This is probably because I am not balancing my blood sugar effectively that day, simply out of habit or I just enjoy food too much! 

These cookies do the trick for me when I am in that state of mind and my stomach is grumbling. I love freezing them and grabbing one as needed. They are packed full of nutrients from the carrots, quinoa and oats, fat from almond butter and nuts, coconut oil and flax, protein from almond butter/nuts and fibre from whole grains and flax. I see no wrong! (Unless you are on a paleo diet unfortunately.) Remember fat, fibre and protein is what keeps you full for longer and balances your blood sugar. I posted the link to these awhile ago on FB but considering I keep coming back to them I wanted them handy for both you and me. :) 

Depending on how runny my almond butter is, the cookies can be pretty wet before cooking or dry. I add a little more quinoa or oats if it looks too wet, which keeps them from crumbling. If you can eat eggs you may want to try them with 1-2 eggs instead of the flax mixture however I haven't done this yet. The recipe has several ingredients but I find they are a cinch to throw together if you have cooked the quinoa the night before (use the rest in a buddha bowl or salad). Thanks www.loveandlemons.com!

Ingredients:

• 1 cup oat flour (made from 1¼ cups whole rolled oats ground in a blender - eg vitamix)
• 1 cup (additional) whole rolled oats
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 1/2 tsp sea salt
• 1/2-3/4 cup cooked quinoa
• 1 cup finely shredded carrots
• 2 tbsp ground flaxseed + 5 tbsp warm water (set aside for 5 minutes)
• 1/2 cup almond butter
• 1/4 cup coconut oil, melted
• 1/2 cup pure maple syrup
• 1/2 cup nuts and/or seeds (I used walnuts & pumpkin seeds; pecans could be great)
• 1/2 cup dried cranberries

Directions:

1. Preheat the oven to 350°F and line a large baking sheet with parchment paper.
2. In a glass, combine the flaxseed and warm water and set aside to thicken for about 5 minutes.
3. Use a food processor or a blender to process the 1¼ cups rolled oats into a fine flour and measure out one level cup. In a large bowl, stir together the flour, the remaining 1 cup whole oats, baking powder, baking soda, cinnamon and sea salt. Add in the quinoa and then the shredded carrots, stirring until the carrots are completely coated with flour.
4. In a medium bowl, combine the almond butter, coconut oil, and maple syrup and stir well to incorporate. Stir in the flaxseed mixture.
5. Add the wet ingredients to the bowl of dry ingredients and fold in just until combined. Stir in the walnuts, pumpkin seeds, and cranberries.
6. Scoop just under ¼ cup of batter for each cookie onto the baking sheet. (I have used 1/4 cup and they come out pretty big - which I like.) Bake for 15 to 18 minutes, or until lightly browned. Cool on the pan for 5 minutes and then transfer to a wire rack to finish cooling.
7. When cookies are completely cool, they can be stored in an airtight container or frozen.

Let me know what you think or if you have any adaptations you like!

In health & happiness, 

Dr. Karen

Food Friday: My Go-To Summer Quinoa Salads

Oh She Glows Long Weekend Grilled Salad (my quinoa salad went too quickly to snap a pic!)

Happy summer! The warmer temperatures are finally here bringing along camping trips, picnics and beach days. Does your calendar look even busier than usual with all your weekends booked up with these activities? I am always surprised, but excited, when my summer is planned out as I always have something to look forward to. This weekend my sister is visiting from Ontario and it is turning out to be a perfect weekend! I love having visitors, especially her, because there is so much to explore and experience in and around Halifax. Some things on our list are a valley trip for some wine tasting, a big hike by the beach and some delicious dinners out. 😃 

3 silly sisters

Having weekends on the go also means I do not have much time to prep food for the week to ensure I am eating healthily. This is where my summer quinoa salad comes in. It is a go to for me! I can throw in all the delicious spring/summer veggies that are in season, dress it up how I like and take it to go. It is great for picnics with friends, a family camping trip and a quick and easy week lunch. It doesn’t get soggy or spoil quickly if you are careful what you put in it. The great thing is that the possibilities are endless! 

Here are two of my typical concoctions and one from OhSheGlows that I’ve made with great reviews from loved ones. 

Zingy cilantro-lime black bean quinoa salad:

• 1-2 cups cooked quinoa (1 cup dried yields about 2.5 cups cooked)
• 1 can black beans, drained and rinsed
• 1 cup thinly sliced red cabbage 
• 1/2-1 red or orange pepper, diced 
• 1/4-1/2 cucumber, diced 
• 2-3 green onions, chopped
• 1-2 garlic cloves, minced
• 1 large handful cilantro, roughly chopped 
• juice of 1 lime, about 2-3 tbsp 
• salt and pepper, to taste
• 3 tbsp olive oil, approximately (I just eyeball it when I drizzle it in)
• 1-2 tsp cumin 
• 1/2-1 avocado, diced

Directions: Mix all ingredients together except avocado. Adjust seasoning to taste. Let it sit in the fridge for about 30 minutes before serving to let the flavours combine. You may need to add another squeeze of lime juice or olive oil before serving. Add avocado just before serving and voila!

Refreshing chickpea quinoa salad: 

• 1-2 cups cooked quinoa (1 cup dried yields about 2.5 cups cooked)
• 1 can chickpeas, drained and rinsed
• 2-3 summer radishes, diced
• 1/4-1/2 red onion, finely diced
• 1/4-1/2 cucumber, diced
• 1 large handful spinach, diced (to get my greens!)
• 1 large handful parsley, roughly chopped 
• 1 clove garlic, minced
• salt and pepper to taste 
• 3 tbsp olive oil, approximately (I just eyeball it when I drizzle it in)
• 3 tbsp fresh lemon juice (approximately 1.5 lemons)
• 1 tomato, diced 

Directions: Mix all ingredients together except the tomato. Adjust seasoning to taste. Let it sit in the fridge for about 30 minutes before serving to let the flavours combine. You may need to add another squeeze of lemon juice or olive oil before serving. Add tomato just before serving and voila!

OhSheGlows Long Weekend Grilled Salad:

http://ohsheglows.com/2011/09/02/long-weekend-grilled-salad/

I only used 3 or 4 ears of corn, no wheatberries and 1 cup quinoa instead. I also add avocado before serving. So delicious! 

Let me know what you think in the comments below or what twists you come up with. :) 

In health & happiness, 

Dr. Karen