For a tiny person, I eat a lot. Actually, I’m typing one-handed as I eat an apple. Probably not super efficient. I love to snack, but I like to do it in a way that I satisfy my cravings while nourishing my body.
I tend to always have some version of “energy balls” in my fridge. They are easy to make, store well, and travel well. The best part is that the recipe is super flexible. Don’t have hazelnut butter? Peanut butter is fine. Want more crunch? Try adding some pumpkin seeds. You really can’t go wrong as long as there is enough binder (nut butter, honey, maple syrup, agave nectar, etc.) to keep the dry ingredients together.
Processed with VSCO with a6 preset
Processed with VSCO with a6 preset
1 cup oatmeal (I used old-fashioned oats)- toast briefly for more flavor
2/3 cup toasted coconut flakes
1/2 cup nut butter (I used hazelnut butter)
1/2 cup ground flax seeds
1/2 cup chocolate chips
1/4 cup chia seeds
Stir all ingredients together in a medium bowl until thoroughly mixed. This doesn’t have to be super precise. Just make sure that there is enough wet to dry ingredients that the mix sticks and doesn’t fall apart. I have found that letting the mixture chill for about 20 minutes helps when shaping them.
Once chilled, roll into balls. I like to make them on the smaller side because I know I’m going to keep reaching for another no matter the size.
Store in an airtight container. Keep refrigerated, will last for about a week (but they’ll probably be gone before then…) .
Enjoy! This recipe is vegan and gluten-free (if using gluten free oats).
Although you may associate the word “fiber” with prunes and getting older, granola’s oats deliver impressive amounts of fiber which will keep you fuller for longer. The nuts add healthy unsaturated fats, and some protein. Tea provides added antioxidants. However, in order to reap these benefits, try to avoid granolas with added sugars and oils. This granola recipe is fast, easy, gluten-free, and vegan. Best of all, you know exactly what is going into it. I usually make my granola on the weekend and enjoy it throughout the week for a filling breakfast.
300g rolled oats
120g liquid sweetener (I used maple syrup)
60g coconut oil
30g shredded coconut
60g raw almonds
3 tbsp tea leaves (I use rooibos wedding chai from Alice’s Tea Cup)
1 tsp vanilla extract
pinch of sea salt
optional: dried fruit such as dried blueberries or dried cranberries
Heat the oven to 180C/350F.
Mix all of the ingredients together EXCEPT FOR THE DRIED FRUIT.
Bake on a split or parchment for 25 minutes.
Add dried fruit if using.
“except for the dried fruit” was in caps for a reason. Don’t do what I did and end up with a batch of burnt dried blueberries ruining your wonderful granola. I painstakingly picked most of them out that time, to make it edible.
I tried this recipe with raw hazelnuts instead of raw almonds, and I found that the hazelnuts got overcooked. The almonds hold up nicely.
Store in an airtight container.
My favorite ways to eat this granola is plain, as cereal with almond milk and berries, on top of yogurt, or on top of ice-cream.
I absolutely love peanut butter cookies. They are always rich and satisfying, but sometimes a bit too sweet. This simple recipe is gluten free, dairy free, and refined sugar free. While coconut sugar is still sugar, it does have more nutrients than refined sugar. You can use the same amount of regular cane sugar if you don’t want to use coconut sugar.
Ingredients: -1 cup unsweetened peanut butter (smooth or crunchy)
-2/3 cup pure coconut sugar (maple syrup can be used, but it will result in a softer cookie)
Optional Ingredients: -1/4 tsp cinnamon
-1/4 tsp vanilla extract
-tiny pinch sea salt (don’t add salt if your PB has added salt)
1. Preheat oven to 180°C/ 360°F
2. Line a baking tray with parchment paper (you don’t even need to grease your tray, there’s enough natural oils in the peanut butter – and so you should be able to lift the cookies easily).
3. Mix the egg, peanut butter, and coconut sugar together in a bowl with a fork or spatula.
4. Add the optional ingredients if you want to (cinnamon, vanilla, pinch sea salt).
5. Give the batter a quick mix with your hands.
6. Roll the batter into little balls between the palms of your hands, and place on the baking tray.
7. Spread the cookie dough balls out on the tray, so that they all have enough space between them. They don’t expand very much.
8. Gently press each cookie dough ball onto the tray with a few fingers to flatten them slightly.
9. And then optionally, you can also gently press the back of a fork onto each cookie to give it some cute little lines.
10. Bake the cookies at 180°C/ 360°F for 8-12 minutes (depending on if you prefer your cookies a little softer, or more crunchy)
I baked my small cookies for 9 min and let them cool on the tray. After baking, remove the cookies from the oven (take note that they won’t look cooked yet, but they are – they need to cool to set).
11. Leave the cookies to cool (so that they can set properly) before lifting them from the tray.
Once cooled, store in an airtight container to keep fresh, they should last up to a week (if they aren’t all gone before that).
Lizel says: “If you measure out the batter to make 20 cookies before baking, then each cookie will only contain 100 calories”
I made 26 cookies, each with a ~3cm diameter. I like to make my desserts on the smaller side. I know I will eat more than one, no matter the size, so it is better if they are smaller. Feel free to make them larger too, just increase cooking time.
I have a tiny kitchen and mise-en-place is usually not practical. French for “put in place,” the idea is to organize all of your ingredients in the proper amounts before you cook. If I did this in reality, I would have no counter space left. True story. After I took this picture I mixed everything into a large bowl. While the chef in me says “don’t tell them to NOT pre-measure everything,” it’s really not necessary with this recipe. Just measure everything directly into a large mixing bowl. This brings me to my next point. If you’re not trying to take a pretty picture of the mixing process, use a practical mixing bowl, not a shallow serving bowl.
mix with a fork
mix with a fork until ingredients are combined, then with your hands
Before mixing with hands. I always make a large ball with the dough, and divide it into halves as many times as I need to until I have enough dough balls of the right size. (Think: 1–> halves –> quarters –> eighths –> until the balls of dough are small enough for each cookie).
After waking up at 6am for my flight, not eating breakfast, and “randomly” getting selected for a scan and pat down, all I wanted was a snack. Only a yummy snack can soothe the battered soul that goes through airport security. Airports are really stepping it up with all of the food options, but they can cost a pretty penny so I like to take some food with me. These are some of my favorite in-flight snacks. Alternatively, you can cave and buy some Twizzlers and eat those instead. Not that that happened…
gomacro protein bar in cashew caramel
roasted salted cashews
chocolate covered almonds
mini Justin’s Peanutbutter cups
various ginger honey candies
…. and twizzlers. It was the thought that counts right?
As much as I love Justin’s Maple Almond Butter, most of the time I cannot bring myself to pay $14 for a 16oz jar. This is where homemade nut butters come in. Making your own flavored nut butters is actually quite easy (and cost effective). All you really need is the nut of choice.
Here is my simple hazelnut butter recipe. I prefer to make smaller batches more frequently for optimum freshness, but you can easily double it for a larger amount.
Prep time Cook time Total time
15 mins 15 mins 30 mins
Makes: 1 cup
2 c raw hazelnuts
1/2 tsp ground cinnamon plus more to taste
1/2 tsp sea salt plus more to taste
optional: 2-3 tsp coconut sugar, maple syrup, or honey to sweeten
optional: 1/3 c dark chocolate chopped or 3 tbsp cocoa powder
optional: a little oil if needed for texture. Olive oil is a good choice, but not too much
Hazelnuts are high in protein, fiber, and healthy fats, as well as having high amounts of folate, which is needed for the production of red blood cells. They are are also high in minerals, and vitamins such as biotin, which is needed to grow healthy skin and hair.
Preheat oven to 350 degrees, and add hazelnuts to a baking sheet.
If raw, roast for a about 12-15 minutes. If the nuts are already roasted, roast for 8-10 minutes. You should smell a nutty flavor, but do not let them overcook.
Remove from oven and let cool slightly.
Use your hands or a kitchen towel to roll the nuts around and remove most of the skins. This will make for a creamier nut butter, but it doesn’t have to be perfect.
Add the cleaned hazelnuts to a food processor or high speed blender. Blend on low until a butter is formed.
Optional: Heat the chopped chocolate over a double boiler or in the microwave in 30 second increments, stirring in between.
Once the hazelnut butter is smooth, add any additional ingredients and blend until well incorporated.
Transfer to a clean jar and store at room temperature for 2-3 weeks.
Before and after roasting.
Peeling the Hazelnuts. You can see my patience decreased from the first few perfectly peeled hazelnuts.
Blend until smooth and store in an airtight container.