My Chaos and Chocolate Bark

 

It has been a very busy few weeks. My household is going to grow again by one. Daughter number 1 needs to come home for some much needed healing time. Without going into detail, suffice it to say that our "little girl" needs the support that only a family can give. Sara will be with us for now till at least the end of the summer, longer if necessary. That being said, I have been busy making space for her in her old room. We don't have a huge house so after she left, we have been slowly, "oozing" our things into her room and taking over the space. Her room has become my office space and her desk became my desk. Her dresser became my linens, table cloths and napkins storag place. Her closet became hanging space for Randy's suits and dress shirts and a place to store some of my "use once and a while items". I have had to find space elsewhere for these things, and let me tell you, it has been a test for my talents. We also had to move our old queen sized bed out of her room to make room for the bed Sara is bringing home. ACK! Our youngest is thrilled because that means she gets a "big" bed for a while since it will be easier to store her single, she inherits the queen bed for the short term. I told her not to get too used to it!

Of course, changing out the beds meant that I would get a much closer view of the upheaval in our youngest's room. As with so many kids, her version of a "clean" and "organised" room is VERY different than mine. Sadly, I got to see all the bits and pieces, lost socks, and clutter stashed here, there, and everywhere.  This was oh so much more than I could bear! For those of you who know me, I don't function well with clutter in my life. Given the extent of my daughter's chaos, it was a much bigger deal than simply swapping the beds out. It was time, again, for some extreme editing and purging which is hard for Erika to do since she has acquired the pack rat gene. I figured that since the young miss will be done high school next year, now is as good as any to start the downsizing process. Right now, my living room has become the dumping zone for stuff that needs a home or needs to be yard saled or donated. If I don't get my act together before Saturday, I will be adding to the confusion with Sara's stuff... breathe; I must remember to breathe!

This picture gives me goosebumps just looking at it! I think I need some chocolate STAT!  Why chocolate? Because chocolate makes me feel better and as I found out with a little research, there apparently is some science behind why chocolate improves how we feel. Do keep in mind, the crap that Nestlé and the like churn out by the ton may have some of the benefits, but due to the mystery ingredients and high sugar content, I think I would stick to the highest quality dark chocolate (at least 70%) to treat myself. 

Chocolate makes you feel better. It contains phenylethylamine (PEA) which is the same chemical that your brain creates when you feel like you are falling in love. PEA encourages your brain to release feel good endorphins. These endorphins that are released into the brain are known to decrease levels of both stress and pain. Apparently chocolate also causes your neuro-transmitters to create serotonin and dopamine which helps calm, relax, and create feelings of well being. YES... Exactly what I need! That said, do remember that a little goes a long way and just because dark chocolate is said to have great health benefits, it's still a sometimes food and in small portions. So no, chocolate can't be a food group... sadness, but it can be a healthy treat!

Check out here, here, here, and here for some of my information search,

So now that I know dark chocolate has some health benefits, I thought I would marry up the chocolate health benefits with those of coconut oil. A WIN/WIN for sure! I got my base recipe from one of my favourite writers... Oh She Glows! She has a wonderful chocolate bark recipe on her blog and this is from where my inspiration came!

Line a rimmed baking sheet with parchment paper.

In a large heavy bottomed pan, I used my cast iron, heat over a medium heat. Toast your nuts, stirring or shaking regularly to prevent burning. When they are fragrant, pour nuts onto a plate to cool. Repeat the process with the coconut. Watch it like a hawk as it will go from just a little golden to burnt in a flash. On my first attempt I used a combination of pistachios and pumpkin seeds On my second attempt I used a combination of almonds and pumpkin seeds.  I wanted to have the green contrast in my finished product.

Roughly chop the pumpkin seeds and almonds and set aside.

Chop the cranberries in to small bits, roughly each cranberry into thirds. Mix the nuts, dried cranberries and coconut together in a small bowl.

 

In a medium saucepan, melt the coconut oil, cashew butter, and maple syrup over low heat. It will look like it has separated, but not to worry.  Whisk or stir in the cocoa (or cacao) powder, until super smooth. Add a pinch of sea salt and stir well. Remove from the heat.

Stir in half of nut mixture. With a spatula, scrape the chocolate mixture onto the prepared parchment-lined and smooth out until it's about 1/4 inch thick.

 

 

Sprinkle on the remaining nuts, cranberry and coconut mixture over top of the chocolate. Place into freezer on a flat surface for about 30 minutes, until frozen solid. 

 

 

Once frozen, break apart into small pieces, about 20 or so. Store in the freezer until ready to eat. This chocolate melts quickly so don't keep it out long.

Chocolate Bark with Nuts & Dried Fruit

1/4 cup shelled pistachios*
1/4 cup raw almonds

1/4 cup dried cranberries*

1/3 cup dried  unsweetened coconut, without sulphites if you can

1/2 cup virgin coconut oil

1/2 cup natural cocoa or cacao powder, sifted 

1/4 cup pure maple syrup

1 tablespoon smooth cashew butter (it's what I had on hand)

Pinch of pink Himalayan salt or fine sea salt

Line a rimmed baking sheet with parchment paper. 

 

In a large heavy bottomed pan, I used my cast iron, heat over a medium heat. Toast your nuts and/or seeds, stirring or shaking regularly to prevent burning. When they are fragrant, pour nuts onto a plate to cool. Repeat the process with the coconut. Watch it like a hawk as it will go from just a little golden to burnt in a flash.

 

When the coconut is a golden brown colour, immediately pour it onto a plate to cool.

 

Roughly chop the nuts and seeds and set aside.

 

Chop the cranberries in to small bits, roughly each cranberry into thirds. Mix the nuts, dried cranberries and coconut together in a small bowl.

 

In a medium saucepan, melt the coconut oil, cashew butter, and maple syrup over low heat. Whisk in the cocoa (or cacao) powder, until super smooth. Add a pinch of sea salt and stir well. Remove from the heat. 

 

Stir in half of nut mixture. 

 

With a spatula, scrape the chocolate mixture onto the prepared parchment-lined and smooth out (if necessary) until it's about 1/4 inch thick.

 

Sprinkle on the remaining nuts, cranberry and coconut mixture over top of the chocolate. Place into freezer on a flat surface for about 30 minutes, until frozen solid. 

 

Once frozen, break apart into small pieces, about 20 or so. Store in the freezer until ready to eat. This chocolate melts quickly so don't keep it out long.

 

Because I love chocolate and I wanted to give a special friend a healthier treat for her birthday, I made another batch. For this, I doubled my recipe so I could gift part of the recipe and have a little for me and my man! Sadly, I didn't have enough of the ingredients in my original recipe so I made the following substitutions with great success.

*Note On Substitutions

Instead of cranberries, I used dried cherries, and I used all pumpkin seeds instead of a pistachios/pumpkin seed mix and the bark was just as tasty. Bottom line is, I think you could use any combination of your favourite nuts, seeds and dried fruit. The possibilities are almost endless.

 

I hope you try this out and let me know how you enjoy it.

 

 

 

 

 

My Plant Based Journey Update & Brownies

It has been 2 years now since I started my eat more plant based and whole foods journey. I have been more mindful of where my animal products come from and I try very hard to eat as ethically as I can. I buy organic veggies as often as possible, and if my budget is tight, I choose organic for the veggies that tend to be sprayed most, like peppers, greens, and celery. Although I have always believed in having veggies on my plate at every meal, I think that for the most part, I have improved the family diet. I try hard to incorporate half my plate for veggies and sometimes fruit. Salads of mixed greens, kale, and spinach grace our table 2-3 times per week, and I try to go meatless for at least half of our meals.

I would like my family to eat more plant based as don't want to make TWO meals (one for me and one for them) AND I would like to keep my grocery expenditures down - after all, plant based protein is A LOT cheaper than meat, fish and poultry. In a perfect world, getting my family to willingly eat more lentils, beans and tofu would ROCK! This is easier said than done. Normally, I have to hide plant based protein.

Sadly, most of my completely plant based meals are not successful. Sometimes, no matter how I pitch them, they are not well received and the result is "don't make that again"! Ah, the trials and tribulations of a mom dragging her family along the eat more plant-based path! 

I have had to turn to subterfuge, creativity and my secret strategy of choice... "hidden healthy". Hidden healthy has been the most successful means to sneak in plant based protein since I'm not really allowed to cook much with lentils or beans; sadly the fam is just not feeling the love!

On the flip side, I shouldn't feel too badly. I have always tried to make sure veggies were part of our meals. I know we eat way more veggies now than we did before, so that in itself is a plus! I have managed to increase some plant based protein too, now that I have come to terms with the fact that I have to hide it. Slowly, I am learning how far I can go, shhhhhhhh! We are eating a lot more greens and more regularly (some of us not so willingly, right daughter #2?) and veggies generally cover at least half our plates. 

I have had good success with reducing dairy in general, finding dairy alternatives, and when we do have dairy, I have tried to keep the the quality standards high. Because of better store bought choices and more made at home options, I have been able to reduce the preservatives and mystery chemicals in our meals. I have even managed to successfully prepare more "better for you" desserts which have been very well received; I've even cleaned up some of my traditional ones too. 

When I actually think about all the WINS vs the losses, we aren't doing too badly after all. I need to revel in my successes and accept that my journey to eat better has gone pretty well over the last two years, even while dragging the non-believers along for the ride. For every not so well received meal, I need to remember those that were. There have even been a few that have achieved "Family Favourite Status"! I am a Wellness Warrior, and the war was not won in a day!

No matter your goals... trying to eat better, eat more plant based, to drink more water, consume less sugar, eat fewer processed foods, to eat more ethically or with fewer chemicals, or even just eat more home cooked meals, remember it is a process and positive changes take time, effort and practice. You can't change it all over night and there is always that crazy learning curve!

To celebrate the changes I have made and the changes you have made or are planning to make, I think we all deserve a treat. Best of all, it's guilt free and the perfect way to incorporate some plant based protein in your loved ones diets! 

For this recipe, I used my high speed Vitamix, but I think a good brand of regular blender should work. 

Chocolate Walnut Brownies

***UPDATE! My husband still really likes these brownies, even after he made me disclose the ingredients. A big WIN for me!***

1 - 19 ounce canned white kidney beans, about 2 1/4 cups 

1 1/4 cups milk of choice (dairy or non-dairy)

1/4 cup real maple syrup

3 tsp ground vanilla bean*

1/4 packed brown sugar **

4 tbsp coconut palm sugar

1 cup cocoa

1 cup whole wheat flour

2 tsp baking powder

1/4 tsp Himalayan pink salt

1 cup walnuts

INGREDIENT NOTES:

* I believe you can substitute a good quality vanilla extract, but I think you would need about 1 – 2 tablespoons for the intensity of the vanilla in this recipe. 

** these brownies are not super sweet, more bitter sweet. If you prefer a sweeter brownie, I would be inclined to add another 1/4 cup plus 3 tbsp of brown sugar. I prefer the bitter sweet and like to use better choices of sweeteners whenever possible. The choice is yours, but try to keep the brown sugar to under a 3/4 of cup to keep things as guilt free as possible!

________________________________________________________________

 

Line a 9 inch square baking pan with parchment paper with one strip going one way and another strip going another. I use a tiny dot of coconut oil or lard to anchor the paper to the pan. Set aside.

Preheat your oven to 350°F.

In a small bowl, combine flour, salt, and baking powder whisk to combine. Set aside. 

Place rinsed and drained beans into your blender. Add the all the ingredients except the flour mixture and nuts. Blend on high until the batter is super smooth. 

Pour into a medium sized bowl making sure to scrape out as much of the chocolatey goodness as possible. 

Add the flour mixture and the walnuts. Stir to combine well. 

Scrape the batter into the prepared 9" x 9" baking pan and smooth with an offset spatula or knife. 

Bake at 350°F. for 30 to 35 minutes or until skewer or toothpick comes out clean. 

Let cool on a wire rack in in the pan for about 15 minutes. Remove from pan, and cool completely. I use the parchment paper as handles. 

These brownies are tasty naked, but I just happened to have a chocolate mix in my fridges made of coconut oil, maple syrup and cocoa. When this mixture is cold, it creates a lovely chocolate crust I reheated this mixture and let it cool to room temperature. I spread it all over the top of the brownies and chilled in the freezer for about 20 minutes, until the topping was hard. Then I cut the brownies into squares, ready to be enjoyed. Remember to keep your brownies in the fridge to prevent the topping from melting!

From what I remember, I used the following proportions to make my chocolate topping:

1/4 cup unrefined coconut oil
1/4 cup plus 1 tsp. cocoa
2 tbsp. maple syrup
1/2 tsp vanilla extract
a pinch of pink Himalayan salt

Combine these ingredients over a low heat and whisk to combine and create a smooth chocolate sauce. Let cool to room temperature before you drizzle or cover your brownies.

 

Chocolate Walnut Brownies

INGREDIENTS:
 

1 - 19 ounce canned white kidney beans, about 2 1/4 cups 

1 1/4 cups milk of choice (dairy or non-dairy)

1/4 cup real maple syrup

3 tsp ground vanilla bean*

1/4 packed brown sugar **

4 tbsp coconut palm sugar

1 cup cocoa

1 cup whole wheat flour

2 tsp baking powder

1/4 tsp Himalayan pink salt

1 cup walnuts

INGREDIENT NOTES:

* I believe you can substitute a good quality vanilla extract, but I think you would need about 1 – 2 tablespoons for the intensity of the vanilla in this recipe. 

** these brownies are not super sweet, more bitter sweet. If you prefer a sweeter brownie, I would be inclined to add another 1/4 cup plus 3 tbsp of brown sugar. I personally prefer the bitter sweet and like to use better choices of sweeteners whenever possible. The choice is yours, but try to keep the brown sugar to under a 3/4 of cup to keep things as guilt free as possible!

METHOD:

In a small bowl, combine flour, salt, and baking powder whisk to combine. Set aside.

Place rinsed and drained beans into your blender. Add the all the ingredients except the flour mixture and nuts. Blend on high until the batter is super smooth.

Pour into a medium sized bowl making sure to scrape out as much of the chocolatey goodness as possible.

Add the flour mixture and the walnuts. Stir to combine well.

Scrape the batter into the prepared 9" x 9" baking pan and smooth with an offset spatula or knife. 

Bake at 350° F. for 30 to 35 minutes or until skewer or toothpick comes out clean. 

Let cool on a wire rack in in the pan for about 15 minutes. Remove from pan, and cool completely. I use the parchment paper as handles.

Serve these brownies naked or add the chocolate topping. Chill in the fridge until the chocolate topping is hard. Cut into squares an enjoy. I kept my brownies in the fridge so the chocolate topping did not melt.

 

 

 

Homemade Chocolate Syrup

The other day, we ran out of chocolate syrup. Yes, I still buy the chemical laden chocolate flavoured poison. It's not my fault though! The last time I tried to make my own syrup, it did not go so well. My family mutinied and refused to use it. The syrup was too thick and it didn't mix well with the milk, so eventually it got pitched. Cook's error, me thinks! I think that was 5 years ago. If I recall correctly, my husband snuck out and purchased a bottle of the Nesquick. 

Now that my family is getting used to the idea that many of the store bought products are being made in-house by me, I decided that I would try my hand at chocolate syrup again. Perhaps it will be an easier sell. Also, because I do have strong feelings about protecting the environment, I would be quite happy to strike yet another Nestlé product off my shopping list given this company's  stronghold on the bottled water industry; an industry that I think has horrific ramifications on our planet. Stepping off my soapbox now...  And back to yummy chocolate syrup. 

The store bought chocolate syrups have chemicals put in them to enhance flavours and extend shelf life. Most certainly, these are things I would prefer not to ingest. In case you were wondering, the ingredients list on, hopefully the last, bottle of Nesquick is as follows: sugar, water, maltodextrin, cocoa, colour, salt, citric acid, potassium sorbate, artificial flavour, and ferric phosphate. Between you, me and the fencepost, matodextrin, potassium sorbate, artificial colour and flavour, and ferric phosphate sound SO tasty... NOT! True, chocolate syrup is super high in sugar, but if we are going to indulge in a sweet treat like chocolate milk, every now and again, I would certainly prefer to do it without the chemicals. 

Yesterday, I made some chocolate syrup and stored it in a mason jar. This morning, I checked the syrup and was pleased to find that it had thickened just slightly AND was still pourable. I transferred it to a squeeze bottle for easy use. The syrup itself tastes pretty darn good too; so far, so good! I even made myself a little chocolate milk today and I thought it was excellent. All that's left is the family taste test! Cross your fingers... 

Chocolate Syrup UPDATES 1 and 2

It's been a few days since I made the chocolate syrup. My husband gave it a try the other night and said it was pretty good - much better than my last attempt, especially since it "poured properly" and mixed easily with the milk. Two thumbs up. The kid tried it and said - "Nah - it's too chocolatey". Next time I make her a chocolate milk, I will use less syrup and see how it goes. As an aside, I know when I tried the syrup plain, I found that it certainly packed a chocolatey punch, so it stands to reason that a little will go a long way in a glass of your choice of milk. I'm hoping that by the time this batch of syrup is gone, my family's tastebuds will have forgotten how the Nesquick tastes so we can all enjoy chemical free chocolate syrup.

It's been over 2 weeks now and I have since made a SECOND batch of syrup. The kid has not tried it again, but my husband is quite happy to use it. I would also like to report that this chocolate syrup is excellent with almond milk and it is yummy on a bowl of vanilla ice cream with bananas and walnuts.

Chocolate Syrup

3/4 cup sugar 
1/2 cup cocoa***
1/8 tsp salt
1 cup water
1/4 cup maple syrup
1 tbsp vanilla

Whisk the cocoa, sugar, and salt together in a medium/large pot. 

Whisk in the water until well combined and smooth. 

Over medium heat, cook the mixture stirring constantly until it comes to a boil. Lower heat and simmer for 4-5 minutes until the syrup has thickened slightly and coats the back of a spoon. Add the maple syrup, stir well and bring back to a simmer. Take off the heat and stir in the vanilla. Let the syrup cool to room temperature.  

Once cool, pour into a glass mason jar (I like the wide mouth ones so it is easy to scrape out every last bit of syrup) or your favourite squeeze bottle. 

 

Store in the refrigerator. The syrup should keep for 1 to 2 months, if it lasts that long.

 

If you find that the syrup is too thick after refrigerating for a day, simply pour back into a bowl and thin with some water. Add a teaspoon at a time, whisking well between additions until the desired consistency has been achieved. Pour it back into the jar or squeeze bottle, and you are ready to go!

 

***NOTE
I have done a little research about cocoa. I discovered that the cocoa I have in my pantry is Dutch processed cocoa which is a little different than natural cocoa. Check this out to learn more about cocoa here!  From my reading, Dutched cocoa is made from cocoa beans that have been washed with a potassium solution before roasting and grinding. This neutralizes their acidity and results in a darker and less intense flavoured cocoa. The natural cocoa is just roasted and ground cocoa beans, but because the cocoa beans are naturally acidic, the flavour is sharper and and more "fruity" and colour is more reddish. Perhaps, if I used the natural cocoa, the flavour might be more appealing to the kid?  I will let you know how it goes when I give it a try!

***UPDATE***
I really liked the taste of the natural cocoa versus the Dutch processed. Given that the natural has less processing, I think it will be my go to choice for cocoa from here on in!