virtual vegan potluck- coconut lime layered bars

Posted on May 11, 2013 by Gabby @ the veggie nook

Yay, I’m so excited to be blogging today, because it’s one of my most favourite events! The Virtual Vegan Potluck!

Hello to new readers and loyal followers alike! Welcome to the veggie nook. This is my little corner of the world where I talk about all things food, nutrition and health while pursuing an education in Holistic Nutrition. I believe healthy eating can be delicious and fun and it is the goal of my blog to show you all just how true that is!

For those of you who don’t know, The Virtual Vegan Potluck is the brain child of Annie over at An Unrefined Vegan. A HUUUUGE shout out to her and of course to Somer and Jason who have helped organize the last two! The VVP is an event where food bloggers from all over the world sign up to bring a vegan dish and then we all share it and post it at the exact same time! You can follow all the dishes like a big chain too, kind of like walking down a buffet line. At the bottom of my post you’ll see links to go to the previous blogger in line and the one after. Definitely visit all the blogs if you can!

For this potluck, I’m sharing a dessert, my favourite thing to make. I don’t know why I like making desserts so much, maybe it’s because they just feel so special!

The inspiration for this dish came from the Nanaimo bar. A treat usually made around christmas that features chocolate layers with a cream filling, sometimes mint too. But I wanted to “summer-ize” this treat and maybe even take away the chocolate. I know, I know, why on earth would I want to do that??? Well my friends, the result is amazing I assure you!

In this treat I used almonds, coconut flake and coconut oil to form the base, with avocado, coconut oil, banana and lime to form the “cream” filling. The lime tastes so bright next to all the coconut! And the final layer, which would normally be pure chocolate, I decided to go with coconut in it’s finest decadent form- coconut butter. The creaminess is offset by the freshness of the flavours and the colours are just perfect for spring!

Nutrition-wise, this dessert is a powerhouse as well! Tons of fiber, healthy fats and not too much sweetener. This is a satisfying, decadent yet healthful treat that I know you’ll all love!

Coconut Lime Layered Bars (Vegan, Gluten-free, Sugar-free, Paleo, SCD)

Ingredients (12 bars)

Base

1 cup coconut flakes
3/4 cup ground almonds
1 tbsp coconut flour
3 tbsp coconut oil
1 tbsp sweetener
pinch sea salt

Filling

2 small avocados, peeled and pitted
juice and zest of 1 lime
1/3 cup raw coconut nectar
1/4 cup melted coconut oil
1 banana, divided- 1/2 of it sliced thinly

Top

1/3 cup coconut butter
2 tbsp coconut oil

Instructions

Add all of the crust ingredients to your food processor, and process until a "dough" forms. Press this into a plastic wrap-lined loaf pan (I used 9×5) and put in the fridge while you make the filling.

Next, add all the filling ingredients except the melted coconut oil and 1/2 the banana to your processor and process until smooth. Next, with the processor running, pour in the melted coconut oil until incorporated. Pour this on top of your base and smooth the top with a spatula. Place the remaining sliced banana on top of this layer, pressing them into the filling to create a flat surface. Put this in the fridge while you prepare the final layer.

Over very low heat, in a small dish melt together the coconut butter and coconut oil until runny then pour over the filling. Put in the fridge to harden for about an hour. It is helpful at this point to take it out and cut it in the pan, then put it back in to continue hardening for a couple hours. When ready to serve use the plastic wrap to remove from the pan.

Store in the fridge or freezer.

Now make sure you continue on in the potluck!

To visit the dish after mine at The Little Green House, click below.

To visit the dish before mine at Sift, Stir & Savour, click below.

Or, go to the BEGINNING :)

Thanks for stopping by and enjoy the potluck!

I'm also sharing these at Raw Foods Thursdays and Wellness Weekends!

it’s easy being green! oriya organics review

Posted on March 11, 2013 by Gabby @ the veggie nook

I love supporting companies who are genuine in not only their pursuits to create wholesome, nutrient-rich and clean products, but are also 100% genuine to talk to and you can just sense a deep passion for their products and what the company stands for.

That’s why I was really excited when I was contacted by Oriya Organics to try out some of their products and post a review!

First a little, about the company and then I’ll share the products I was given and my thoughts!

Taken from the Oriya Organics website:

Oriya Organics brings you nature's greatest superfoods in their true organic form! Our whole food supplements are nutritionally dense and unadulterated – delivering revitalizing whole-body wellness benefits you can feel. Every ingredient in our product line is certified organic, non-gmo, vegan, and raw. Our superior-quality products are manufactured with the highest integrity. No fillers, artificial ingredients, flavors, sweeteners, or synthetic nutrients are used in any of our products — ever. Period. This natural approach, combined with our stringent practices in manufacturing, formulation, and quality control enables our products to resonate in harmony with your body.

All of their products are also peanut, soy, dairy, wheat/gluten and tree nut free, manufactured in a facility that does not process ANY of the above! So anyone with a food sensitivity can rest assured this is safe. They also source their ingredients directly from producers following fair trade principles, so these are products you can really feel good about consuming!

Now, lets get into the nitty-gritty of the products I was sent!

product1

Superfood Protein Medley

This contains only the ingredients you see printed on the front- Sprouted chia seeds, spirulina, sprouted brown rice protein, hemp protein and chlorella. It’s organic, non-GMO, and there are no other additives, fillers or sweeteners that you would normally see in other products! Each serving gives you:

18g of protein
3g of fiber
53mg of chlorophyll
450mg of omega-3 fatty acids
Live enzymes, phytonutrients, antioxidants, vitamins and minerals

That’s pretty impressive for a protein powder! I love too that it’s 100% raw, vegan, gluten-free and sprouted meaning it’s super easy for your body to assimilate all the nutrition! It also has spirulina and chlorella, meaning you’re getting a bonus greens hit with your protein.

Now while I love that it contains no other additives, just pure nutrition, this does mean that it tastes pretty funky! Just mixing it with water or a non-dairy milk like the package suggests is a little hard to get down! But don’t worry- I have a couple delicious recipes for you on that front!

It blends really well into recipes leaving you with minimal grittiness which I loved and thanks to the highly-absorbable protein and the fibre from the chia seeds , this keeps you full for ages! It has a very neutral taste as well, so you can make your smoothie taste however you want! No having to worry about vanilla or chocolate undertones getting the way, which while can be nice, is not always what you want!

product2

SuperGreen Medley

This is another super-nutrition-packed product! It’s a greens powder containing spirulina, chlorella, wheat grass and barley grass. Using multiple different greens in this powder ensures you are getting a broad range of nutrients from each individual component. Each serving contains:

4 g of protein
2 g of fiber
99 mg of chlorophyll
Live enzymes, phytonutrients, antioxidants, vitamins and minerals

This is such a great way to get more greens into your diet, especially for the typical Western-style eater. Even if you eat a totally healthy diet already, we can always use more greens for their alkalizing properties!

Again, mixing this product with only water leaves you with a VERY “green” tasting drink. I found it fun to mix a scoop with a little water and do it “shot” style, but you can also mix it into other recipes which I will provide for you :)

This product also blends really well into recipes, but definitely has a distinct flavour. It is fairly easy to work with though if you use other spices and flavours to incorporate it!

Now how to use these great products?

Firstly, I used both of them in my Tropical Pineapple Coconut Green Smoothie

The SuperGreen Medley features in my St. Patty’s Day Green Monster Dip

And finally, using the Superfood Protein Medley, I bring a new recipe…

Protein-Packed Chocolate Avocado Pudding!

The concept of pudding made with avocado is by no means revolutionary in the blogosphere, but I make them so often and have never posted a recipe for one, so I thought it was about time.

For those of you who have never tried the amazingness of a chocolate avocado pudding, you simply must! It’s rich and creamy, but loaded with nutrition in the form of healthy fats and fat-soluble vitamins from the avocado and antioxidant and mineral rich from the cacao. Naturally sweetened with a little coconut nectar and maple syrup, this is a treat you can feel good about indulging in!

And this time around I kicked it up a notch with the addition of OO’s Superfood Protein Medley. This blends in pretty seamlessly to the creaminess of the avocado and really gives this pudding some staying powder. Plus the addition of protein to this treat means the sugars in the sweetener will be slower to absorb into your system, lowering the effect on your blood sugar. So you can enjoy this pudding as a dessert, snack or even breakfast. AWESOME!

Protein-Packed Chocolate Avocado Pudding (Vegan, Gluten-free, Sugar-Free, High Raw, Paleo)

Ingredients (serves 2-4 depending on appetite)

1 avocado
6 tbsp coconut milk
1/4 cup cacao powder
1 tbsp carob powder
2 tbsp coconut nectar
2 tbsp maple syrup
Splash vanilla
1 scoop raw protein powder (I used Oriya Organics)
Favourite toppings: I used goji berries and coconut shreds

Instructions

Add all ingredients except protein powder to a processor and process until smooth. Add in the protein powder and process for about a minute, until all grittiness from the powder is gone!

Served chilled and top with favourite toppings! I used coconut shreds and goji berries.

Oriya Organics is also generously extending a 10% discount on all their products for veggienook readers! So if you want to try the products, head on over to the Oriya Organics website, use the coupon code oriya1 at checkout and enjoy a 10% discount + free shaker bottle!

Canadian readers might want to order through Upaya Naturals to make delivery faster and to avoid customs. Click here to check it out!

*Disclaimer* I was provided these products free of charge but I was under no obligation to review the products or post a positive review. All opinions are completely my own and I was not provided any compensation for my review.

st. paddy’s day green monster dip

Posted on March 6, 2013 by Gabby @ the veggie nook

source

It’s almost that time of year again! When the entire world is Irish for a day, when drinking at 11 am becomes acceptable and green becomes the new black (or whatever colour is in style). St. Paddy’s Day!!

I was never a huge fan of the holiday until living in Ireland for a while. Now this day fills me with nostalgia for the beautiful country, amazing people and life-changing experiences I had while I was there. I can’t help but celebrate, even if all that means is eating some green food.

This is also a nutritionist’s dream holiday! One day of the year when everyone endeavours to get more green on their plate- what an amazing opportunity to get people to choose green whole foods like spinach, kale, avocados and spirulina! I know many people often end up simply adding green food dye to their dishes, but let’s kick things up a notch this year shall we? Let’s infuse real nutrition AND a fun green colour to our food!

I have a couple green dishes planned, but I’ll kick-off with this super green dip that also doubles as a delicious pasta sauce or sandwich/wrap filling.

I used avocado and parsley to help give it a greenish tinge, but also upped the ante with the addition of a greens powder. The greens powder is totally optional though and you will still have a green dip without it!

This dip has tons of flavour from the lemon, parsley and dill and is packed with fiber and healthy fats from the chickpeas and avocado. It’s creamy and delicious and would be a welcome addition to any packed lunch or even as a snack on a St. Paddy’s Day party table. I mean, you need some nutrition and fuel to keep that all day drinking going right?

And while we’re on the subject of drinking, make sure to check out the site barnivore.com to help you source vegan, cruelty-free brews, wines and cocktails to help make your St. Patrick’s day ever more wonderful! There are also apps for your pub-crawling convenience!

St. Paddy’s Day Green Monster Dip (Vegan, Gluten-free, Sugar-free)

Ingredients (~ 2 cups)

1 avocado, pitted and peeled
1 1/2-2 cups chickpeas
1/4 cup fresh parsley
2 tbsp olive oil (or hemp oil for an even greener dip!)
juice and zest of 1 lemon
1-2 tsp dill (I love dill so I added 2)
1 scoop greens powder, optional (I used Oriya Organics)
sea salt and pepper to taste
water if needed for blending

Instructions

Process all ingredients in a food processor until smooth. Taste and add salt and pepper to taste. Feel free to add a little water to help it get smooth if needed.

Garnish with fresh parsley and serve.

In other news, I have become OBSESSED with Instagram lately! It's such a fun way to share beautiful images, inspiration and delicious eats with friends and followers! I have had it for ages, but only recently really started using it.

one of my favourite pics I've instragrammed lately! chickpea flour pancakes with pineapple sauce. YUM!

I'd love it if you'd all follow me @gabbyouimet and if you have an account I'd love to follow you back! Leave me a comment with your username and I will!

Does anyone else get as excited for St. Patrick’s Day as I do?

Does anyone else get as much amusement from apps and social media sites becoming verbs as I do? Instagrammed, facebooked, tweeted, pinned…our own modern language ;)

Have a wonderful Wednesday everyone!

miso, sea veggies and an avocado banana nori wrap

Posted on October 22, 2012 by Gabby @ the veggie nook

Hello chickpeas!

So sorry I didn’t get a chance to post over the weekend! I ended up being pretty busy and the time I actually had to write the post was spent struggling with my laptop and photo editing software. Things seems to be working all right now, fingers crossed!

Speaking of the weekend, I hope you all had a great one! Mine was spent doing school work, working, but also some much needed relaxing and spending time with some awesome people, you know who you are :)

Did you all see my post Thursday on maple miso tahini spread? If you didn’t head over here to check it out!

Today’s recipe uses that spread to make a delicious and unique wrap that would be great for breakfast, lunch or even a snack! It’s salty, sweet and all kinds of healthy.

But wait, you’re thinking. How can this be salty, sweet and healthy? Well, it’s all thanks to some help from my once of my favourite ingredients, miso and some sea veggies.

Miso is one of the forms of soy no one should be hesitant to include as a part of their diet. As a fermented form of soy, it provides your digestive system with loads of beneficial bacteria, is a complete protein and a good source of vitamin B_12,and it helps with digestion by helping your small intestine synthesize and absorb nutrients. It’s packed with antioxidants, and despite it’s high sodium content, research suggests this sodium doesn’t negatively impact your cardiovascular system the way highly processed refined salt does. It’s a whole, unprocessed form of sodium, something our bodies need to function properly!

When choosing a miso remember these things:

- miso soup in a restaurant can be great, but they often used a highly processed powder to make it, taking away the health benefits. Sad day right?
- choose organic, non-GMO miso paste. This ensures the soybeans are high quality, free of pesticides and free from the potentially harmful effects of genetically modified foods
- choose unpasteurized miso- this retains all the living enzymes!
- there are 2 main varieties- red and white, sweet and more savoury so try them out and see what you like best!

Sea veggies are another very beneficial source of healthy, whole sodium in the diet. They are extremely anti-inflammatory through a substance called fucoidans, are very high in anti-oxidants, are an important source of iodine and other minerals, are a concentrated iron source, can help prevent estrogen-related cancers like breast cancer, as well as being anticoagulant and antiviral! And since they do contain a good source of sodium, they can be used to add a salty flavour to foods without actually adding refined salt.

Some things to think about when purchasing sea veggies:

there are so many varieties! Nori, arame, wakame, kombu, dulse, kelp, spirulina, chlorella….try them all! They all have unique flavours and uses
some are sold as tiny flakes, making them great condiments- try looking for kelp and dulse granules
look for raw, organic sea vegetables, especially nori which is more commonly found roasted. When served sushi in restaurants, unless specified raw, they use roasted which while good, doesn’t retain the complete nutritional profile and thus you don`t reap all the benefits! Upaya Naturals sells great raw nori sheets.

Now I bet you want that recipe don’t you?

The banana and maple in the spread plays off the saltiness of the nori and miso. The avocado adds a great creaminess and I used some Thai purple sticky rice to increase the staying power of this wrap, but feel free to use any grain you like, or none at all! I liked the colour the purple rice added.

Banana, Avocado and Rice Nori Miso Roll (Vegan, Gluten-free, Refined Sugar-free)

Ingredients (1 roll)

1 raw nori wrap
1 tbsp maple miso tahini spread
1/4 of an avocado, sliced
1/2 a banana, sliced
1/2 cup purple rice, cooked, or grain of choice

Instructions

Lay the nori sheet so the lines are parallel to the edge of your counter. About 1 inch from the edge spread the maple miso tahini spread in a line parallel to your counter. Add the rest of the ingredients along that same line. Roll it up, slice and eat!

I'm sharing this recipe on Allergy-Free Wednesdays and Wellness Weekends!!

I hope you all try this wrap out- or really any wrap in nori- it’s such a great alternative to grain based wraps- nothing refined about it, gluten-free and so mineral-rich!

Have a great Monday everyone, hope the week starts out on the right foot!