easy party appetizer: vegan rainbow black bean dip

easy party appetizer
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With 2018 quickly drawing to a close (how is that possible?!), I want to end the year on a high note with an easy party appetizer. Use it on New Year’s, for the Big Game, for Cinco de Mayo or just because. In fact, I often prepare it as a main meal.

 

That’s when I know I’ve hit on an especially good recipe… when I want to make – and eat – it over and over and over again!

 

It’s why I featured in my 28 Day Sugar Detox program. Plus it’s an example of how party foods can be fun and healthy. It’s a guaranteed crowd pleaser and you can make it ahead of time.

 

Because that’s my mission.

 

I want you to feel excited about foods that taste yummy, fuel your body to carry out your mission and are easy to prepare.

 

Here’s the breakdown in rainbow technicolor:

  • Red: Cherry tomatoes (antioxidants, vitamins A, C, K + potassium)
  • Orange: Peppers (antioxidants, vitamins A, C, E, K1 + potassium)
  • Yellow: Corn (vitamin C, folate, thiamin, phosphorus + magnesium)
  • Light Green: Cilantro (antioxidants, vitamins A, C, E, K, calcium, iron, potassium + magnesium_
  • Dark Green: Kale (antioxidants, vitamins A, B6, C, K, folate, iron, magnesium, phosphorus, calcium + potassium – did someone say superfood?)
  • “Blue:” Black beans (antioxidants, vitamin B1, copper, manganese, phosphorus, protein, magnesium + iron)
  • Purple: Red onion (antioxidants, vitamins B1, B6, C, copper, dietary fiber, manganese phosphorus, potassium, folate)
  • White: Garlic (vitamins B1, B6, C, manganese, copper, selenium, phosphorus, and calcium)

 

Serving suggestions

  • I love serving this with organic blue corn chips. Organic, because no GMO is the way to go. And blue because it complements the dip’s bright colors nicely.
  • Start by arranging the dip in a rainbow color wheel before setting it on the table as bright centerpiece. Then mix once most of the guests arrive.
  • Use a white bowl or platter to help the colors of the dip pop.
  • While you can mix the entire dip up to a day ahead of time, you also have the option of making the dressing separately and mixing it just before serving.

 

 

vegan rainbow black bean dip

 

Easy Party Appetizer: Vegan Rainbow Black Bean Dip
Prep Time
20 mins
 

This vegan black bean dip is an easy party appetizer that is a crowd pleaser and can be made ahead of time.

Course: Appetizer, Snack
Cuisine: Mexican
Author: Andrea Anderson
Ingredients
  • 1 cup quartered cherry tomatoes
  • 1/2 cup diced orange peppers
  • 1 cup organic corn
  • 3/4 cup chopped cilantro
  • 1.5 cups chopped kale
  • 3/4 cup diced red onion
  • 3 cup black beans
  • 2 cloves garlic, minced
  • 2-3 tbsp fresh lime juice
  • 1/2 tsp ground cumin
  • 3/4-1 tsp salt
Instructions
  1. Mix lime juice, cumin and salt in a small bowl or jar. Mix up remaining ingredients in a bowl. Either add dressing and mix immediately or store separately and mix just before serving.

    See post for serving suggestions.

 

Hunting for other easy party appetizers that are chock full of the nutrients your body needs to shine? Try these ones:

 

 

you need this easy no carb snack in your life

 

You need this easy no carb snack in your life if you:

  • want to satisfy your snack cravings with something healthy that has zero carbs
  • prefer making healthy snacks but need something that quick and easy to put together
  • love snacks that also make great gifts and party food
  • are on the keto diet
  • are on a sugar detox and need something to crush your sweet tooth craving
  • love nuts (if you don’t this recipe definitely isn’t for you #wink)


This is one of my new favorite recipes because it takes little effort to make, is completely addictive and pleases a crowd.

But I created it out of necessity…I needed something to help my husband and I survive the first week of the full sugar detox that’s part of my new 28 Day Sugar Detox program where there are no carbs allowed. Lord, have mercy.

Earlier this week, I shared more about that which you can check out here. Or go here to learn more about the 28 Day Sugar Detox program. If you want to see how my husband and I survived that first week, I share that with my VIP newsletter readers in a video. Not already a VIP? Sign up here and I’ll send that video your way.

 

Snacking can make or break your commitment to sticking to a healthy diet, especially a sugar detox, which is why you absolutely need an arsenal of right options at your fingertips. It’s the difference between being hungry and hangry.

This easy no carb snack is a mix of nuts & seeds with a savory seasoning. I’ve included my suggestions for which nuts & seeds to use below, but feel free to experiment with your favorites, especially if you have a nut allergy.

 

Easy No Carb Snack: Savory Nut Mix

  • 3 cups mixed nuts*
  • 1/2 cup raw pumpkin seeds
  • 2 T coconut aminos
  • 3/4 tsp garlic powder
  • 1/2 tsp salt

Stir the coconut aminos, garlic powder and salt in a medium bowl to dissolve the seasoning. Stir in nuts and mix until well-coated. Spread on an ungreased baking sheet and pop in a 350 F oven for 5 minutes. Remove from oven, stir and return to oven for another 5 minutes. Turn off heat, open the door a crack and leave the nut mix for an additional 5 minutes or until cool. Store in an airtight jar.

*RECIPE NOTES

I use a combination of 1 cup almonds, 1 cup peanuts and a 1/2 cup each of pecans and walnuts. I get my coconut aminos from Trader Joes, but you also can find it online.

Easy No Carb Snack: Savory Nut Mix
Prep Time
5 mins
Cook Time
10 mins
Cooling time
15 mins
Total Time
15 mins
 

This easy no carb snack mix helps you stay on track with your plans for healthy eating and is a guaranteed crowd pleaser.

Course: Snack
Keyword: easy snack recipe, keto recipe, no carb, sugar free recipe
Servings: 3 cups
Author: Andrea Anderson
Ingredients
  • 3 cups mixed nuts*
  • 1/2 cup raw pumpkin seeds
  • 2 T coconut aminos
  • 3/4 tsp garlic powder
  • 1/2 tsp salt
Instructions
  1. Stir the coconut aminos, garlic powder and salt in a medium bowl to dissolve the seasoning. Stir in nuts and mix until well-coated. Spread on an ungreased baking sheet and pop in a 350 F oven for 5 minutes. Remove from oven, stir and return to oven for another 5 minutes. Turn off heat, open the door a crack and leave the nut mix for an additional 5 minutes or until cool. Store in an airtight jar.
Recipe Notes

See post for recommended nut combination. I get my coconut aminos from Trader Joes, but you also can find it online.

My number one secret to better health

It’s no secret that I love sharing plant-based recipes. But there’s a secret I haven’t shared. Until now.

While I love eating a plant-based diet, I discovered an even bigger gamechanger for my health. It’s one I never thought I’d make in a million years. After choosing to follow Jesus, it’s been one of the best decisions I’ve made in my life.

 

What is it?

Detoxing from sugar and maintaining a diet free of added sugars. (You can read all about why I went on this crazy journey in the first place by clicking here.)

Let me tell you, undergoing a sugar detox was hard. It took me six months to work up the courage and do the research and plan and pray before I finally felt ready to detox from sugar.

I wasn’t sure if I would be successful. I worried it would be too hard and stressful to cook one way for myself and another for my family. I wondered if cutting myself off from all the desserts and foods I enjoyed would be worth it. (It was and you can read about that here.)

 

But that’s not secret. It’s this…

Because I experienced a huge transformation in my health I wanted to pass that gift on and create a way for anyone to do a sugar detox virtually hassle-free.

 

So I created a 28 Day Sugar Detox Program.

I took what I learned and experienced in detoxing from sugar for three months and condensed it down to a manageable, bite-sized 28 day program.

Not only have I done the hard leg work of planning out what you need to eat for each week of the detox which frees up your time, I’ve also included a full week to prepare you for the detox itself and set you up to successfully complete the full 28 days.

I give you all the recipes, meal plans, mental prep work, tip and cheat sheets electronically to download. Plus, there’s one extra piece that makes this program totally doable…coaching support.

As a Sugar Detox Coach, it’s my job to keep you motivated throughout the program, cheer you on and fully equip you to navigate the hardest parts of the sugar detox with confidence. So I created a companion email series which helps coach you through the program to stay focused and on track.

And, if you want a little more personal support and accountability, I offer that too.

Head on over here to check out the program details.

 

healthy party idea! how to host a chocolate bar

healthy party idea

Stick around here long enough and you’ll know that I’m obsessed with helping people kick their sugar addiction and love living life without it. While this can be much easier to do when you’re by yourself at home, here’s a healthy party idea that is meant for a crowd and can even be taken on the road…host a “Chocolate Bar.”

I did this for a group of ladies at our local rock climbing gym this week and it was so. much. fun! It’s easy to do too.

But what it is?

A “Chocolate Bar” is kind of like a Menchies (except without all the sugar) or a salad bar (but this is dessert). You start with a base – in this case, my favorite chocolate avocado pudding recipe, and then provide a variety of mix-in and toppings options for your crowd to pick from.

Read on for the how to…

vegan chocolate pudding

Healthy party idea: How to Host a Chocolate Bar

1) Start by making the vegan chocolate avocado pudding. Since it’s gluten and grain free, this is perfect for your gluten-free and paleo friends and family too. If you have guests with nut allergies, I recommend making a nut-free batch first and storing it away

2) Brainstorm and gather your topping and mix-in ideas. I highly recommend choosing toppings and mix-ins that are free of added sugars (and vegan too!). Otherwise, this party is not quite so healthy. Here are my suggestions:

  • Nuts (almonds, pecans, hazelnuts, walnuts, cashews, peanuts, pistachios)
  • Fresh fruits (raspberries, strawberries, cherries, oranges)
  • Unsweetened dried fruit (raisins, goji berries, apricots, cranberries, cherries, coconut)
  • Cacao nibs
  • Instant coffee
  • Peanut butter
  • Peppermint extract
  • Date caramel (grab my recipe for that here)

3) Create a large sign to display at the Bar plus smaller food tag cards in front of all the toppings and the pudding too. This is so important, especially if you have guests with particular food allergies, aversions or dietary preferences. If you have guests with nut allergies, I recommend keeping the nut-free pudding and topping options separate from the rest to avoid cross contamination.

4) Decide whether you will have the pudding portioned out ahead of time or will have guests help themselves to that along with their topping and mix-in selections. I shared my favorite ideas for doing this with my VIP readers in a brief video. If you aren’t already a Wildberry Press VIP and want to become one so you have access to that video, plus printable versions of the recipe and how to, click here to learn more.

5) Optional, but fun (this is a healthy party idea, after all!): Have guests name their creation, snap a selfie with it, then share their picture with you which you can use to create a shareable Chocolate Bar Photo Album!

That’s it! So easy and super fun. And if you’re looking for other healthy recipes for a party, try these ones from my blog:

vegan scalloped potatoes (easy, dairy free, gluten free)

vegan scalloped potatoes

 

With Thanksgiving coming up fast, here’s one of my favorite side dishes that’s an alternative to the traditional mashed potatoes: vegan scalloped potatoes.

Even though there isn’t bit of dairy to be found, they taste very close to the original. In fact, when one of my young nephews tried it, he said he, “really liked these cheesy potatoes.” Total vegan recipe win!! Did I let him in on the dairy-free secret? Nope.

But I’m sharing it with you. Let me know what you think!

 

vegan scalloped potatoes

 

Vegan Scalloped Potatoes (printable version below)

6 medium potatoes, thinly sliced

1 small onion, thinly sliced

4 garlic cloves, minced

1 3/4 cup unsweetened organic soy milk (see tips for more)

1 cup original hummus

1 T nutritional yeast

3/4-1 tsp salt

freshly ground pepper to taste

 

  1. Add garlic cloves, soy milk, hummus, nutritional yeast, salt and pepper to a medium saucepan. Stir gently over medium-high heat until well-combined.
  2. In a greased casserole or baking dish (see tips for what I use), add a single layer of potatoes, then onions and repeat until all the potatoes and onions are gone, making sure you end with the potatoes. For a more finished look, place the final layer of potatoes in a spiral pattern starting on the outside of the dish and working inward and slightly overlapping each potato.
  3. Pour the sauce over top, cover the dish with foil and bake, covered, in a 400 F oven for 30 minutes. Remove foil, return to oven and bake for an additional 30 minutes or until the potatoes are tender. 

 

Recipe tips:
  • Onions, garlic and hummus are the key to bringing the cheesy flavor out in these vegan scalloped potatoes. My go to brand of hummus is Sabra so if you use another brand, you may have to adjust for flavor.
  • While you can slice the potatoes and onions by hand, makes it much quicker and easier to use a food processor to slice them (here’s the one I use). Or you could use a mandolin. I usually pluck out the best pieces and save them for the top for a prettier look.
  • I prefer using avocado oil for greasing the casserole or baking dish because it’s better for high heat cooking. If you can’t find avocado oil in your local grocery store, try this one.
  • I use unsweetened organic soy milk in this recipe because I think it gives the best flavor. While soy is a controversial ingredient, I personally don’t have a problem with it, especially since I use it sparingly. If you try another non-dairy milk, you may need to adjust for taste.
  • Though I love these in a round or oval casserole dish for looks, any shallow baking dish will do.

 

And if you’re looking for other potato side dish ideas for a holiday dinner, you might like these: smashed potatoes & roasted broccoli  or jeweled sweet potatoes.

 

Vegan Scalloped Potatoes
Prep Time
20 mins
Cook Time
1 hr
Total Time
1 hr 20 mins
 

This easy side dish is a vegan take on a classic...cheesy but without the cheese!

Course: Side Dish
Keyword: gluten free, vegan scalloped potatoes, vegan side dish
Servings: 8
Author: Andrea Anderson
Ingredients
  • 6 medium potatoes thinly sliced
  • 1 small onion thinly sliced
  • 4 garlic cloves minced
  • 1 3/4 cup unsweetened organic soy milk see post for more info
  • 1 cup original hummus
  • 1 T nutritional yeast
  • 3/4-1 tsp salt
  • freshly ground pepper to taste
Instructions
  1. Add garlic cloves, soy milk, hummus, nutritional yeast, salt and pepper to a medium saucepan. Stir gently over medium-high heat until well-combined.
  2. In a greased casserole or baking dish (see post for what I use), add a single layer of potatoes, then onions and repeat until all the potatoes and onions are gone, making sure you end with the potatoes. For a more finished look, place the final layer of potatoes in a spiral pattern starting on the outside of the dish and working inward and slightly overlapping each potato.

  3. Pour the sauce over top, cover the dish with foil and bake, covered, in a 400 F oven for 30 minutes. Remove foil, return to oven and bake for an additional 30 minutes or until the potatoes are tender.

 

 

 

low carb snack plate (vegan, no sugar)

Earlier in the summer, I posted this recipe for low carb crispbread – a more nutrient dense alternative to traditional crackers. They’re packed with plant-based protein in the form of  seeds and are a perfect medium for transporting all sorts of yummy veggie snackage to your mouth. (I’ve dropped the crispbread recipe below in this post, too, for your convenience.)

I made a batch recently when my husband and went away for a long weekend to the Smokey Mountains because they’re sooo portable. From experience, I’ve learned I need to pack ample snacks or simple meals to keep my nutrition on track and avoid paying $9 for a salad (which I find to be insane!).

For the trip, I just snacked on them as is or with hummus, but here are some favorite toppings if you want ideas for a low carb snack plate, appetizer or even lunch!

And tell me below, which would be your top topping pick!

 

low carb vegan snack idea

 

1. The Garden Salad: red pepper hummus (the Sabra brand is my favorite), baby spinach leaves, cucumber, tomato, peeled carrot, drizzle of salad dressing (you can try this one that I often make)

2. The Smokey Avocado: baby spinach, sliced avocado and eggplant bacon. The recipe for the eggplant bacon is for my VIP readers. If you’re not a VIP already, you can become one by signing up here

3. The Eggplant Parmesan: regular hummus, roasted eggplant, pasta sauce, cashew parmesan. You can find the pasta sauce recipe I use on the regular here and the cashew parmesan recipe here

4. The Quick Cuke: regular hummus, baby spinach, sliced cucumber

5. The EST: Like a BLT, but a wee bit healthier…regular hummus, eggplant bacon, baby spinach, and tomato

6. The Spicy ‘Cado: baby spinach, sliced avocado, garlic powder, chili pepper flakes

 

low carb crispbread
Prep Time
10 mins
Total Time
40 mins
 

An easy to make snack that is light on the carbs and heavy on the nutritional impact. So you can fuel your body and not just fill it up.

Course: Appetizer, Snack
Keyword: cracker, low carb crispbread, snack, vegan
Ingredients
  • 1/4 cup sesame seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup whole flax seeds
  • 1/4 cup pumpkin seeds
  • 2 tbsp chia seeds
  • 1 tbsp ground flax seed
  • 3/4 cup oat bran
  • 1/4 tsp salt
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 1/2 cup + 1 tbsp water
Instructions
  1. Preheat oven to 350 degrees F.

  2. Add all dry ingredients to mixing bowl and stir to combine. Add water and mix until everything is evenly moistened. Let it sit for 5 minutes.

  3. Spread a layer of parchment paper over a large baking sheet (a flat one is best vs a jelly roll pan). Spread crispbread mixture over the paper so it's in the middle and down the length of the pan and place another sheet of parchment paper over top (the crispbread mixture should now be "sandwiched" between the parchment).

  4. Using a rolling pin, carefully press and roll the crispbread mixture, pushing it towards the outer edges of the pan until it is very flat and thin and covers most of the pan.

  5. Remover the top layer of parchment and cut the crispbread "dough" into desired cracker sizer (square or rectangle). A pizza wheel is best for this.

  6. Place the baking sheet in the oven for 13 minutes, remove and recut the crackers then turn each over individually to bake the other side. Return to the over for another 13 minutes.

  7. Remove from oven and check each crispbread section for doneness. Depending on your climate and how thinly you rolled the crispbread, you may need to add on additional baking time. The crispbread should be completely dry with only slightly toasted edges. You may need to remove some of the crispbread (usually the pieces from the outer edges) before returning the remaining batch to the oven for additional drying time of 2-3 minutes. If more drying time is needed, return the pan to the oven, turn it off, close the door and let it finish crisping while the oven cools.

raw fruit crisp (vegan, no sugar)

raw vegan fruit crisp

(Printable version of this recipe are near the end of the post. This post contains affiliate links which help fund this blog but at no cost to you.)

 

Last week, I shared one of my favorite go to recipes: raw granola. This week, I’m sharing one of my favorite ways to eat it, especially as a snack.

When you first “give up” eating certain foods, it can be hard not to lament all the foods you loved to eat B.D.C. (before the diet change). Like traditional fruit crisp.

While I’ve never been much of a pie person, I always adored crisp because of the topping. With added sugars (mostly) out of the picture, however, the traditional topping for crisp was no longer an option because it’s loaded with brown sugar.

Thankfully, I discovered this raw granola makes an excellent substitute. The dates for the brown sugar and the pecans add buttery crunchy notes. No need to find a sub for the oats, unless you need ones that are certified gluten free.

 

vegan raw granola

 

The “recipe” for this raw fruit crisp is simple:

  • one piece of raw fruit per person (e.g. apples, pears, peaches) or an individual serving size of berries per person
  • dashes of cinnamon
  • a few sprinkles of the raw granola

 

Besides the health benefits of eating raw fruit, another thing I love about this raw fruit crisp is that it’s more economical. LOL Whenever I make a cooked fruit crisp (apple, for example), I always use much more fruit than if I leave the fruit uncooked because the water evaporates as it cooks down. And with several hungry mouths to feed, ones that particularly love dessert, anything I can do to stretch our food budget is a bonus.

 

And here’s the printable version of the recipe for you:

Raw Fruit Crisp
Prep Time
5 mins
 

Simple to prepare and excellent as a snack or dessert, this raw fruit crisp contains only five ingredients!

Course: Dessert, Snack
Keyword: easy vegan dessert recipe, raw vegan fruit crisp
Servings: 1 per person
Author: Andrea Anderson
Ingredients
  • 1 piece/serving raw fruit (e.g. apples, pears, peaches, berries, cherries)
  • dashes cinnamon
  • 3/4 cup date paste*
  • 1 cup pecans
  • 1 cup whole rolled oats gluten free if needed, organic is best
Instructions
  1. Add all ingredients for the raw granola to a food processor or blender and blend until it becomes crumbly. Don't overmix or the pecans will release their oils. Can be stored in an airtight jar in the fridge for a couple weeks.

  2. Prepare fruit as needed (e.g. washing it, slicing/dicing) and add to an individual serving bowl along. Sprinkle cinnamon over top and add topping.

Recipe Notes

*If you can't find date paste, you can make your own by soaking 3/4 cup of Medjool dates in warm water for 1-2 hours and then blending until smooth. In this case, it's best to buy Medjool dates with the pits still in them and simply remove the pits just before using. See post on why I prefer using date paste.

raw granola (vegan, no sugar, raw)

vegan raw granola

(Printable version of this recipe are near the end of the post. This post contains affiliate links which help fund this blog but at no cost to you.)

Word on the street is that most people who visit recipe blogs want the goods up front and without the life stories. I get it. I often do that too. #guiltyascharged So I’m making a slight change in posting format to get you to the recipe faster.

However, I know there are a few of you who also enjoy learning more about the blogger behind the recipes. If that’s you, then you’ll definitely want to join my VIP newletter list where I share more about life plus give you insider tips, content and recipes. You also can find me on Instagram here.

 

Now for that granola…

This raw granola is incredibly easy to make and comes together in minutes. It can be made gluten free, if needed, simply by using gluten free oats. The best part? It satisfies your craving for something sweet, because of the dates, but without any added sugar.

You’ll notice in the recipe below that I use date paste which is just a blend of softened dates that I buy from a Mediterranean/Middle Eastern market in our area. You can find the specific brand I use here. I like to have a softened form of dates ready to go as they blend more readily, but you can make your own I’ve included the how to below and in the printable version for your convenience.

Here’s how to make the raw granola:

  • Add 3/4 cups of date paste, 1 cup of pecans and 1 cup of whole rolled oats (organic is best) to a food processor (this one is my favorite) or high speed blender (like this one).
  • Blend on high speed until the mixture becomes just crumbly. Be careful not to over-mix or the pecans will release their oils. Refer to the picture for the texture you are going for.
  • That’s it! All done.

 

While you certainly can eat it as is and straight from the jar (and I absolutely adore these tulip jars by Weck!) which I occasionally do, I think it’s best when combined with other foods, like fruit – here’s the recipe for my favorite apple crisp – or vegan, unsweetened yogurt or sprinkled over oatmeal. The raw granola can be stored in an airtight jar in the fridge for at least a couple of weeks.

And here’s the printable version of the recipe:

Raw Granola
Total Time
3 mins
 

This raw granola is added sugar free and so easy to make it comes together in minutes.

Servings: 2 cups
Author: Andrea Anderson
Ingredients
  • 3/4 cup date paste*
  • 1 cup pecans
  • 1 cup whole rolled oats, gluten free if needed, organic is best
Instructions
  1. Add all ingredients to a food processor or blender and blend until it becomes crumbly. Don't overmix or the pecans will release their oils. Can be stored in an airtight jar in the fridge for a couple weeks.

Recipe Notes

*If you can't find date paste, you can make your own by soaking 3/4 cup of Medjool dates in warm water for 1-2 hours and then blending until smooth. In this case, it's best to buy Medjool dates with the pits still in them and simply remove the pits just before using. See post on why I prefer using date paste.

*See post for suggested uses.

low carb crispbread (vegan, oil free)

low carb crispbread vegan

(this post contains affiliate links which help fund this blog but at no cost to you)

 

I’m absolutely crackers over this low carb crispbread!

When I grabbed a package of crispbread from Trader Joe’s a couple of months ago, it was love at first bite and I knew I had to try and re-create it at home. To be honest, I wasn’t sure if I could do it, but was ecstatic with the results the first time I tried it.

Why all the excitement?

When I cleaned up my diet by going plant-based, one of the interesting “side effects” was a desire to cutting back on my bread consumption. It was something I swore I’d never do (along with going vegan, cutting out added sugars, giving up cheese, eat Brussels sprouts… ), but I  lost interest in eating bread, crackers and any heavily wheat-based foods, except for the rare occasion.

It’s like my body naturally began to recognize the difference between eating foods that are fillers and foods that are fuel.

Buuuut, the one thing I miss about crackers especially, is their perfect snackability for a quick pick-me-up or to satisfy a craving in-between meals.

Which is why I love this low carb crispbread!

It gives you all the benefits of a cracker but without the empty calories and carbs. It’s also incredibly easy to make and I worked the kinks out of the baking process to give you perfectly crispy crispbread every time. (Hint: using a pizza wheel, flat baking sheet and parchment paper.)

 

 

The health benefits:

  • Combined the seeds in this low carb crisp bread give you these nutrients: Omega-3 fatty acids, lignans, calcium, copper, potassium, iron, magnesium, maganese, zinc, folate, phosphorous molybdenum, selenium and vitamins B1, B2, B6, E & K.
  • All of these seeds provide a hearty helping of plant-based protein and fiber
  • Zero oils makes it heart healthier and is easier on the waistline
  • Since the oat bran is whole grain, it’s fuel, not a filler.

 

 

So, go ahead, make a batch! What are you waiting for?!!

 

Oh.

 

The recipe. Right. 😉

low carb crispbread
Prep Time
10 mins
Total Time
40 mins
 

An easy to make snack that is light on the carbs and heavy on the nutritional impact. So you can fuel your body and not just fill it up.

Course: Appetizer, Snack
Keyword: cracker, low carb crispbread, snack, vegan
Ingredients
  • 1/4 cup sesame seeds
  • 1/2 cup sunflower seeds
  • 1/4 cup whole flax seeds
  • 1/4 cup pumpkin seeds
  • 2 tbsp chia seeds
  • 1 tbsp ground flax seed
  • 3/4 cup oat bran
  • 1/4 tsp salt
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 1/2 cup + 1 tbsp water
Instructions
  1. Preheat oven to 350 degrees F.

  2. Add all dry ingredients to mixing bowl and stir to combine. Add water and mix until everything is evenly moistened. Let it sit for 5 minutes.

  3. Spread a layer of parchment paper over a large baking sheet (a flat one is best vs a jelly roll pan). Spread crispbread mixture over the paper so it's in the middle and down the length of the pan and place another sheet of parchment paper over top (the crispbread mixture should now be "sandwiched" between the parchment).

  4. Using a rolling pin, carefully press and roll the crispbread mixture, pushing it towards the outer edges of the pan until it is very flat and thin and covers most of the pan.

  5. Remover the top layer of parchment and cut the crispbread "dough" into desired cracker sizer (square or rectangle). A pizza wheel is best for this.

  6. Place the baking sheet in the oven for 13 minutes, remove and recut the crackers then turn each over individually to bake the other side. Return to the over for another 13 minutes.

  7. Remove from oven and check each crispbread section for doneness. Depending on your climate and how thinly you rolled the crispbread, you may need to add on additional baking time. The crispbread should be completely dry with only slightly toasted edges. You may need to remove some of the crispbread (usually the pieces from the outer edges) before returning the remaining batch to the oven for additional drying time of 2-3 minutes. If more drying time is needed, return the pan to the oven, turn it off, close the door and let it finish crisping while the oven cools.

 

chia cherry goji berry energy bites (vegan, gluten free, paleo)

 

Whether you need a quick pick-me-up as you’re on the go or a little something to hold those sugar cravings at bay, these chia cherry goji berry energy bites are just the thing. Fortunately, they are much easier to whip up than they are to say (LOL) with just seven ingredients.

Since the name is kinds of a mouthful, I decided to shorten it to “Bing-Go Bites” for the bing cherries and goji berries. So much easier – and fun! – to say.

I created this recipe while I was packing for our mission trip to the Dominican Republic last month. I wanted something that would travel well, include both healthy servings of plant protein and fruit and provide extra nutritional benefits like antioxidants (cacao nibs, goji berries and cherries) and omega-3 fatty acids (chia seeds). Oh, and free of added sugars of course.

That sounds like a tall order, doesn’t it?

I had been dreaming up energy bites like this for awhile but hadn’t pinned myself to actually pull something together and what better time than the day you have to leave the country? Let me tell you, I was praying these would turn out the way I had imagined since I left myself zero time to test multiple batches. So grateful God answered that prayer with a speedy “yes.”

 

 

 

Let me tell you, I’m extra grateful I had these chia cherry goji berry energy bites (a.k.a. Bing-Go bites) on hand as we encountered a two hour wait to get through the airport in Santo Domingo and the virus I ended up coming down with was starting to kick into gear. They got the stamp of approval from other team members too.

If you try these, or the other recipes on my site, I would love to hear your feedback too! Good and not-so-good. Your comments are extremely helpful as I continue to both develop and improve on the recipes I share with you.

chia cherry goji berry (Bing-Go) bites
Total Time
15 mins
 

Whether you need a quick pick-me-up as you're on the go or a little something to hold those sugar cravings at bay, these chia cherry goji berry energy bites are just the thing.

Course: Dessert, Snack
Author: Andrea Anderson
Ingredients
  • 1 cup date paste*
  • 1/2 cup peanut butter
  • 1/4 cup cocoa powder
  • 1 T chia
  • 1 T goji berries
  • 1 t cacoa nibs
  • 1/4 cup dried bing cherries
Instructions
  1. Add first four ingredients to a food processor and mix until thoroughly combined and smooth. Add the goji berries, cacao nibs and dried cherries and pulse until just combined.

  2. Scoop out mixture with a spoon and roll in your hands to form 1" balls. Place in an airtight container. Should be eaten within 1-2 days if stored in the cupboard or 5-7 days in the fridge.

Recipe Notes

RECIPE NOTES: If you can't find date paste, you can make your own by soaking 3/4 cup of Medjool dates in warm water for 1-2 hours and then blending until smooth. In this case, it's best to buy Medjool dates with the pits still in them and simply remove the pits just before using.

 

 

 

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  • Click here for my favorite food processor
  • Date paste: I usually buy mine at a local Mediterranean/middle eastern store. If you don’t have one near by, you can make your own using Medjool dates (see Recipe Notes) Happily, Aldi has been carrying Medjool dates lately, but you can also find them here.
  • I used the Navitas brand of cacao nibs which I bought online at vitacost.com. But you also can find them here.
  • I found the dried Bing cherries at Trader Joe’s. You can get them online here if you don’t have a Trader Joe’s near you. Make sure they are free of added sugar and sulfur!
  • The goji berries were from the bulk section at Whole Foods, but you can get them online here.