All-Canadian Energy Bites

Oh Canada! We’re celebrating 150 years today. In honour of Canada and for Canada Day I created this recipe, drawing inspiration from several traditional Canadian sourced ingredients to celebrate the “tastes of Canada”.

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Being a natural source of energy and providing many important nutrients make these little treats the perfect little snack any time of day. However, I particularly enjoy having them to refuel after a good workout.

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Maple Syrup is one of the most classically Canadian ingredients ever! Canada is the world’s foremost producer of maple syrup and most of that comes from Quebec. The process of making maple syrup is quite intensive which is why it is rather expensive and should be valued even more. Maple syrup is a natural source of energy and sweetener. In addition to its unique flavour, it is also a source of antioxidants which contribute to overall health. A little goes a long way though that’s for sure!

Flax Seeds are a great source of anti-inflammatory Omega 3s as well as fibre.

Sunflower Seeds are grown on the Canadian prairies. They have many nutrients such as magnesium, iron, copper and zinc and they are one of the best sources of Vitamin E, one of the most powerful antioxidants.

Walnuts are found throughout Ontario and there are many different varieties of nut trees grown in Ontario. Walnuts are a source of protein and healthy fats including important anti-inflammatory omega 3s.

Dates are an exception to the theme here, as they aren’t native to Canada, but they are another great natural source of energy as well as a good source of fibre and minerals like potassium and iron which are important for both general health and exercise performance like potassium and iron.

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Enjoy the flavours of Canada and have a Happy Canada Day!

All Canadian Energy Bites

Strawberry Rhubarb Crumble

Strawberries and rhubarb are one of my favourite combinations! The sweetness of the berries and the tartness of the rhubarb are the perfect match.

Strawberry rhubarb crisp is a timeless recipe. I look forward to making it every Spring when these two foods come into season. It’s a versatile recipe. You can serve it on its own – hot or cold. You can have it as a snack or serve as desert. It also makes a great snack any time of day – easy and quick to eat.

I took my own twist on recreating this classic recipe to empower-it-up, so to speak. Not only does this version taste amazing, it also has some extra nutritional nuggets to make you feel amazing for having some.

You can read up on all the cool things about strawberries and rhubarb in two previous posts.

Oats are a good source of dietary fibre which may improve blood cholesterol and help control blood sugar levels. Oats are also a whole grain and source of B Vitamins and Vitamin E.

Almonds provide extra protein and fibre as well as Vitamin E and heart healthy monounsaturated fatty acids fatty acids.

Hemps seeds are my super special addition. These tiny little seeds are nutrition powerhouses, offering extra protein boost as well as a good dose of Omega-3 Fatty Acids. Not to mention a delightful sweet nutty flavour.

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Note: you can certainly use another type of flour for this. I chose coconut because I like that it adds a little extra sweetness and nuttiness. You could also substitute butter for the coconut oil in the recipe or a different sweetener for coconut sugar.

Almond Cranberry Coconut Bars Recipe

This recipe came into being less than a week ago but what a success it has been already!

At only 100 calories and being gluten-free, dairy-free and all natural there’s so many good things about these little bars. What I’m still amazed by is how incredibly easy and fast they are to make. Literally, they are almost effortless to prepare and there’s no baking or cooking required.

Want to know more? Check out what makes these facts about the ingredients in these bars and why they are a real “empowering eat”.

Almonds are a key feature ingredients. Almonds are a super food, they are a source of many nutrients such as protein, heart healthy mono-unsaturated acids and Vitamin E, one of the most potent antioxidants.

Flax seeds are a functional food (offer bonus nutritional benefits beyond food energy) and are a good source fibre, Omega-3 fatty acids, which may lower the risk of heart disease, and phytonutrients which may lower the risk of developing some forms of cancer. Find out more about flax seed here.

Coconut has become very popular recently. While there’s not a ton of research on all the benefits of coconut, it is still a versatile ingredient and adds very nicely to the flavour and texture of these bars.

Cranberries are another superfood source of antioxidants as well as vitamin C and fibre.

Cinnamon is one of the most popular spices and for good reason. With high antioxidant properties. It also has effects on stabilizing blood sugar levels which is good if you want something that gives you long-lasting stable energy levels.

Honey is a natural sweetener and one of the oldest sweeteners ever used. You could substitute agave for honey if you wanted to in the recipe to make these bars vegan.

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For serving, you can make and take these bars with you on busy days to keep you fueled. They also make a big hit for desert at parties and events.

You can also cut up the bars and freeze them individually. They will keep for longer and stay fresher this way.

Enjoy!

Cranberry Almond Bars

Rhubarb Compote Recipe

As a follow-up to Monday’s post I’ve been cooking with Rhubarb this week.

This recipe for rhubarb compote that I came up with is incredibly easy to make recipe to make and so good. This compote is super versatile. It goes great as an accompaniment to so many things: over oatmeal, with yogurt you can use it to make a parfait, or even on top of pancakes or French toast.

In this recipe, I love the interplay of sweet and sour on the taste buds and the hint of spice gives just a little extra something that makes the flavour pop.

You can look back at Monday’s post to see all the good things about rhubarb. Honey is an all natural sweetener which has been used for thousands of years. It was very highly prized in Ancient Rome. In addition to being a natural sweetener it may provide some antioxidants and antibacterial activity.  You might think it interesting that ginger is included in this recipe. Ginger is often featured with rhubarb, and as you’ll see they make a great pairing. I put cinnamon with everything I can because it’s a great spice, I love it’s flavour, and it has great antioxidant properties as well as effects on controlling blood sugar.

There are suggestions for two different amounts of honey. Personally, I like things less sweet and thought ½ cup was too much but others told me that they preferred the recipe with this amount over the other. You’ll just have to give it a try and decide for yourself!

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