Summers in Sardinia are hot, and consequently the oven rarely gets turned on. Fresh salads are an integral part to summer fare, but since they are prepared so often they can get so predictable and boring. This salmon quinoa salad is definitely more interesting than your average salad. It was a no-brainer to prepare for lunch today since I had all of the ingredients on hand, including the green beans which were freshly picked from our garden this morning! The delicious combination of avocado, salmon, green beans, lemons, and capers actually surpassed my expectations. The lemon caper vinaigrette really makes this salad pop, while the quinoa makes it hearty enough to be considered a meal all on its own. On that note, I’m over lettuce-based salads at the moment. Eating lighter fare for the summer does come with the territory, but sometimes you just need a heartier, richer, and more flavourful salad to satisfy your hunger. And this salad is it! 

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Today’s post is a combination of yoga and smoothies. I’ve always loved yoga, but have always found it difficult, due to many physical ailments, including a herniated disc in my back, and weak ankles and knees. I’ve recently taken up Mysore Ashtanga yoga, and needless to say it is extremely challenging, but at the same time so inspiring. I’ve developed a new appreciation for my body and my personal limits. As tight and inflexible as my body is, I have already noticed significant changes in my stamina and flexibility. Having said that, the one pose that I’ve yet to fully appreciate is wheel pose. In fact, I have a love/hate relationship with it. I love it because I know it is a beneficial pose for the back, but I hate it because it’s a pose I struggle with greatly. Blocks are definitely a yogi’s best friend. Since I started incorporating blocks into my practice I’ve improved my overall form and alignment, which allows me to move further and deeper into poses. Take for example wheel pose; my chest is lifted higher, my back is properly arched, and I can feel the burn in my thighs and not my lower back! It’s a work in progress, but I know with time I will improve.

And now back to the recipe! As with any post-yoga practice I always choose a nutritious and filling treat to give me energy and fill my tummy. This superfood green protein smoothie is so rich and creamy, and so full of wholesome ingredients that it not only tastes delicious, it also gives me the nutrients and protein that I need in order to get on with my day. It’s a powerhouse snack in a glass bottle, or wherever you choose to pour it! Word to the wise, steer clear of the kids when preparing this – that it, unless you want to share this delicious smoothie with them. My kids dislike plant-based milk, as well as avocado and spinach, but they devour mom’s green smoothies!

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My kids always come home from school absolutely ravenous. The minute they walk into the doorway, they kick off their shoes, drop their bags, and head right to the kitchen. Most days I don’t get home from work until shortly after they do, so needless to say after-school snacks are usually an after thought – translated, I grab a yogurt from the fridge or something from the pantry (always healthy options, of course!). The other day however, I was perusing some recipes from the Blog and came across these decadent apple nachos  and easy apple sandwiches, and I was inspired to create this fun snack for the kids. These apple slices couldn’t be any simpler to make and literally took minutes to prepare. Not only are they healthy, they pack a punch of protein and are totally kid-friendly. The kids loved getting in the kitchen with me to prepare these and even better, they got to choose their own toppings. I simply set out a smorgasbord of garnishes; nut butters, coconut flakes, raisins, Goji berries, chocolate and carob chips, hemp hearts, Nutella, etc, for everyone to choose from. Check out these delicious flavour combinations;

Peanut butter, raisins, and chia seeds

Nutella and coconut flakes

Almond butter and strawberry jam (Get the recipe for homemade chia jam HERE.)

Nutella and goji berries

Peanut butter, carob chips, and vanilla bean powder

Sunbutter, coconut flakes, and sesame seeds

These sandwiches are portable and don’t require refrigeration, which makes them ideal for school lunches, or for those afternoons when we have errands or appointments right after school. Having said that, if these aren’t being serving immediately, they will brown like any apples does. To avoid this, simply combine about 1/4 cup of water and 1 tablespoon of lemon in a bowl and brush the tops of the apples before adding the garnishes.

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Energy bites are an absolute lifesaver sometimes. When you’re on a plant-based diet, you’re often looking for ways to include extra protein in your diet. Hemp hearts are a great option to include in your diet since they’re so high in protein, with about 10g in 2 tablespoons. Hemp hearts have a delicious slightly nutty taste and a soft, crunchy texture. These tiny little superseeds are also rich in omega 3 oils and magnesium, which make them a nutritious addition to any diet. They can easily be incorporated into just about any snack or meal; sprinkle them on salads or rice bowls, mix into oats, granola, or yogurt, add them to baked goods, or make them the star ingredient, like in these hemp heart protein balls.

These nut-free treats make for the perfect snack for school lunches, and they’re great as a healthy pre-workout snack for myself – or anytime snack for that matter. This recipe proves that looks can be deceiving – these protein balls may be small, but they are so rich that even one or two go a long way. Word to wise, these won’t last very long. My suggestion is to double or triple the batch so you can store some in the freezer for a quick and easy on-the-go snack for you and the kids.

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Let me preface this post by saying that I nearly saved enough of these banana sushi to document any proof of it. Not only is this snack delicious (and addictive – but who cares? It’s healthy!), it’s incredibly easy to make, which means toddlers and big kids can help you prepare these. It’s a fun way to get the kids in the kitchen, and clean up is not nearly as stressful as it is when kids help with other recipes, say baked goods, or full-on meals. Having said that, although it is an easy recipe, there is some degree of mess, in the form of the creamy Nutella that sticks to your fingers while preparing these. Prep sort of involves, scooping out the Nutella, spreading it on the banana, lick your fingers and the butter knife, then repeat. No complaints on my end, and definitely no complaints from the kids!

What’s great about this recipe is that you can customize it however you like. The combinations are endless – just combine Nutella, peanut butter, almond butter, or a school-friendly nut-free butter with any crunchy component such as hemp hearts, chia seeds, crispy rice, crushed nuts, coconut flakes, and so on.

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No-bake snacks are one of the easiest ways to incorporate superfoods and healthy ingredients into your daily diet. These No Bake Chai Protein Muffins are loaded with nutritional ingredients, like chia and flax seeds, hemp hearts, organic nut butter, and coconut oil, with an added boost of protein thanks to Bob’s Red Mill’s Chia Protein Powder Nutritional Booster.

I recently had the opportunity to try out some of Bob’s Red Mill products, from their gluten-free flours, pancake and cake mixes, and hazelnut and walnut flour to their new plant-based line of nutritional boosts and meal replacements. Not only are their protein powders delicious, they are easily digested since they are made with pea protein powder. They are all gluten-free, soy-free, and vegan with a healthy dose of omega 3’s and probiotics.

Today I’m sharing the recipe for these two-bite superfood treats, which are jam-packed with healthy ingredients. The addition of the Chai Protein Powder makes for a protein-packed snack to enjoy before or after hitting the gym. Not only are these two-bite vegan treats healthy, they are also so unbelievably decadent – and addictive! They’re chewy, rich, and chocolaty, with just a hint of spice from the chai blend. These treats might only be enough for two-bites, but I can assure you that they will be two-bites of heaven! On top of that, they’re super easy to prepare. I’ve made them into these convenient little ‘muffins’ for a quick grab n’ go snack, but you can switch it up by transforming them into bars or balls. I might be tooting my own horn here, but this recipe is perfect just the way it is however, you can switch it up by adding more or less of an ingredient – except for the oats and honey which combined together with the applesauce give that perfectly chewy texture. And that decadent vegan ganache? It’s a simple addition that brings the flavour of these no bake chai protein muffins over the top. You can find the recipe here.

Giveaway time!

Bob’s Red Mill is generously offering one of Bites for Foodies’ readers a $50 gift card for their online store.

To enter the giveaway you must complete the following:
1) Subscribe to Bites for Foodies’ Newsletter.
2) Leave a comment below.

*This giveaway is open to Canadian and US residents and will run for one week. It will close at 11:59pm EST on April 3rd, 2017.

Bob’s Red Mill products can be found in mainstream grocery or health food stores or online here.

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Valentine’s Day is that one day when we can give ourselves permission to indulge in just about every sweet treat known to man, without feeling overwhelmed with guilt the day after. Everything about this day is sweet, from kind words on homemade Valentine’s Day cards and arts and craft projects for the little ones, to date nights for moms and dads and decadent sweets treats. These salted coconut cashew clusters are just as sweet as any traditional treat, but they have a few more things going for them – they’re much healthier than store-bought treats, they’re packed with protein and naturally sweetened with honey, and the addition of pink Himalayan sea salt takes their flavour profile over the edge.

In retrospect, doubling (or even tripling) the recipe would have been a good idea, considering these delicious treats didn’t last longer than a day in my home. The best part of these salted coconut cashew clusters – besides the fact that they’re ah-mazing, is that the recipe is so simple and unbelievably quick to prepare. Simply throw the ingredients in a large bowl, mix together then pop in the oven for 15 minutes. These are by far one of the easiest Valentine’s Day treats I’ve prepared for the family – and they’ve earned themselves a spot on my healthy snack recipe rotation!

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After school is often a busy and stressful time of the day – for kids and parents! I get home from work shortly after the kids get off the bus, and before I can even take my coat off and greet them, they are begging for an afternoon snack. Most days, it’s a quick healthy cookie, leftover overnight oats, fruit and yogurt, or a special decadent treat. These easy apple sandwiches appease all of us – the kids gets the rich and decadent treat they crave after a long day at school, and I feel good about feeding them a nutritious snack that will not only fill their bellies, but also provide them with a snack that will refuel their little bodies.

When they’re not too overwhelmed by their voracious hunger pangs, they love get in the kitchen and help prepare this healthy after-school snack – which also means they get to personalize the recipe to suit their taste preferences. For this recipe, I used Fuji apples however you could use any apple you prefer. Peanut butter is my kid’s favourite but just about any nut butter would do – even nut-free spreads like sunflower or pumpkin seed butter. Garnish options are whichever you prefer, from raisins and chia seeds, to Goji berries, coconut flakes, hemp hearts, and carob chips. Also, since this treat is so decadent a little goes a long way. One apple will usually satisfy both of my kids however, you might want to make more for yourself!

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The other day I was lounging on the couch after a lazy afternoon of watching random shows on Netflix. The kids were due to wake up from their naps, and of course snack needed to be prepped and ready to serve – otherwise I would be guilty of feeding into their post-nap hanger. And no mom wants to deal with that, especially after a relaxing afternoon. The kids love smoothies, and I love preparing them since it’s one of the easiest ways for me to incorporate veggies into their diet. It always baffles me how (as of late) they will not touch greens with a ten-foot pole, yet when I divulge the ‘secret’ – that their smoothies are usually made with spinach and kale, they devour them.

This smoothie on the other hand was about the vibrant colour yellow. Golden milk is essentially milk laced with turmeric, a potent anti-inflammatory spice that has a myriad of therapeutic properties. Turmeric works well in savoury dishes however, a touch of it in sweet recipes adds a depth of flavour, and transforms this simple smoothie into a powerful immune boosting drink. This vegan smoothie recipe is made with coconut milk however any milk will do. Since turmeric has such a potent flavour it’s essential to add sweetness to the mix in order to mask some of the bitterness, hence the ripe bananas and honey. The peanut butter was an after thought and can be omitted entirely however, I avoided reducing the healthiness of this drink by adding pure peanut butter powder which is low in sugars and much healthier than it’s packaged counterparts. As for the turmeric, if you’re unfamiliar with the spice, my suggestion is to start by adding a small amount then incorporate more, depending on your tastes.

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Italy’s beautiful countryside is an inspiration for food lovers. I, for one, am constantly inspired by the vast array of herbs and fruit trees that surround me. The other day I was playing outside with the kids where the olive trees line the entrance to our property. My son loves olives and so he attempted to pick some from the olive tree to eat them right then and there, as he always does with fresh figs. Watching him jumping in delight trying to grab a few olives made me stop and think about how much I too love olives. For lunch I prepared this rich black olive tapenade appetizer, served with some fresh Italian crusty bread, and as you can imagine both my son and I (and the rest of the family) devoured it.

Fresh homemade olive tapenade makes a perfect dinner party appetizer and comes together in minutes. It’s traditionally served with bread, crostini, or crackers, but speaking from experience, it makes for a fantastic flavour addition to many meals. Serve it as a dip, a spread for sandwiches or a condiment for fish and poultry. I even add this olive spread to baked potatoes, eggs, and pasta dishes. 

There are many different variations of tapenades, since you can make them with just about any type of olive and herb or spice. Many recipes also call for lemon zest and anchovies, however, if you omit them, the tapenade will still be bright and flavourful. Although black olive tapenade is my all-time favourite, green olive tapenade is just as delicious. My suggestion is to play with the recipe and ingredient ratios until you acquire that perfect balance to suit your tastes. Start with the base ingredients then add more ingredients, depending on your flavour preferences. On that note, I’m assuming that many people will omit the anchovies-simply because most people don’t care for their texture or pungent, fishy flavour. However, you must take my word that they blend perfectly in the tapenade and add a rich, briny flavour. Most importantly, be sure to use fresh, quality ingredients, as they will make or break this recipe. Choose fresh olives and herbs, and a good quality extra-virgin olive oil. Look for one with a deep green hue and thick consistency. No imposters allowed!

You can even prepare this tangy spread way ahead of time, since it will last for up to 3 weeks in the fridge and up to 3 months in the freezer. Make a batch to keep in the fridge for enhancing your meals throughout the week. To maintain freshness, cover the tapenade with a thin layer of extra virgin olive oil and store in an airtight container.

If you try this recipe (and love it!) be sure to snap a pic and tag me on Instagram with #bitesforfoodies so I can see your creation!

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