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These Peanut Butter Popcorn Bars Are the Perfect 3-Ingredient After School Treat

These Peanut Butter Popcorn Bars Are the Perfect 3-Ingredient After School Treat

Jacqueline Alwill | March 24, 2019

 

Recipes that come about when you just trying to be resourceful with random ingredients on hand are the best, aren’t they? Like these PB Popcorn Bars which I wanted to do simply because we had a bit leftover in the PB jar (well bucket…catering) and some popcorn kernels from a kids party we catered.

So easy, so well loved by everyone, with the exception of my partner who looked well left out as I made them and he continued sipping on juice #5 for his juice cleanse that day…moving on.

This recipe is super simple but there is one tiny element that will make or break it and that is the time the peanut butter and honey/rice malt stay on the stove. They need only about a minute so it is a runny enough consistency (it won’t become super runny) to mix through the popcorn and bind it together. I held off posting this recipe until I had retested this component because take your eyes off it and it becomes a separated crumb! You can’t work the crumb into the popcorn to make it a bar, unfortunately (I did try!), so be attentive for this brief moment. It’s really easy otherwise and the rest takes no time at all.

Ready?

This recipe makes 16 bars, is gluten-free, dairy-free, and can be made vegan.

 

Ingredients

4 cups cooked popcorn (approx 2 tablespoons kernels)
¾ cup smooth peanut butter
¼ cup honey OR ⅓ cup rice malt syrup

Method

1. Place peanut butter and honey/rice malt in a small saucepan on low heat and whisk together with a fork or whisk until it is slightly runny, be careful not to leave it on the heat too long or it will become a crumby consistency.

2. When ready, place popcorn in a large bowl, pour oven pb and honey/rice malt mix, then mix together using clean hands.

3. Line a loaf tin with greaseproof paper and press the bars into the tin.

4. Cover and place in freezer to set for 2 hours.

5. Once set, slice and serve, they keep out of the fridge or freezer and hold together for about 3 hours.

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

Share your favourite whole food treats with us on Instagram with #myTWC

 

Multi-Use Pumpkin Dip With a Kick!

Multi-Use Pumpkin Dip With a Kick!

Ellen Babauskis | March 19, 2019

 

This dip is as multipurpose as it comes, with a delicious creamy texture and spicy flavour. Enjoy it as a dip, pizza base, pasta sauce and on Mexican dishes such as tacos or enchiladas.  This recipe makes a large portion so get creative with it!

This recipe is gluten-free, dairy-free, vegetarian and vegan and makes 3 cups of dip!

Ingredients

100g raw cashews
500g pumpkin, cut into cubes and skin removed
½ brown onion, peeled & chopped
2 garlic cloves, peeled & minced
1 jalapeno chilli, seeds removed, halved & chopped finely
20g olive oil
1 ½ tsp ground cumin
1 tsp smoked paprika
½ tsp chilli flakes
1 tbsp stock concentrate
20g nutritional yeast flakes
½ lime, juice only

 

Method

1. Place cashews in processor and process until ground finely, set aside.

2. Steam pumpkin until soft.

3. While pumpkin is steaming, place onion, garlic, jalapenos in processor/bullet blender and blend until combined, or finely dice/mince each.

4. Saute oil and spices, plus onion, garlic, jalapeno mix on the stovetop until spices are fragrant, approx 1min – 2 mins.

5. Add sauteed vegetables and spice mix to the processor with cashews, stock concentrate, yeast flakes, lime juice, steamed pumpkin, puree for 1 minute, til smooth.

 

Refrigerate until ready to serve – this dip will thicken as it cools.


Find more of Ellen’s fantastic vegan Thermomix recipes & vegan advice on Alyce Alexandra Cookbooks.

Share your tasty whole foods snacks with us on Instagram with #myTWC

 

Grain-Free Banana and Coconut Mini Loaves

Grain-Free Banana and Coconut Mini Loaves

Alyce Alexandra | March 13, 2019

 

This recipe makes 6 mini loaves using Alyce’s mini loaf moulds! It’s gluten-free, dairy-free & vegetarian and perfect to pop into lunch boxes or enjoy for morning tea.

 

Ingredients

120g raw almonds 50g shredded coconut ¼ tsp baking powder 2 eggs 50g coconut oil 1 ripe banana, quartered

Method

1. Preheat oven to 180°C.

2. Place almonds and coconut in a processor or bullet blender with the milling blade and mill til smooth.

3. Place almond and coconut mixture in a bowl and add baking powder, eggs, coconut oil and bananas, mix until combined.

4. Divide the mixture evenly between 6 silicone bar moulds and bake for 20 minutes, or until cooked through and golden on top.

5. Allow loaves to cool for 10 minutes before removing from moulds.

 

Note This recipe can easily be expanded – use double the ingredients and follow exactly the same steps.

Find more of Alyce’s fantastic whole food Thermomix recipes on her website.

Share your beautiful baking creations with us on Instagram with #myTWC.

 

Gluten-Free & Gut Healthy Hot Cross Buns

Gluten-Free & Gut Healthy Hot Cross Buns

Natural Evolution | March 12, 2019

 

Whip up a batch of gluten-free hot cross buns this Easter with this fantastic recipe using gut-healthy green banana flour.

 

Ingredients

1 cup Natural Evolution Green Banana Flour
½ cup coconut sugar
¼ cup coconut oil
1 tsp cinnamon powder
ground clove
1 tsp bicarb soda
1 tsp baking powder
1 cup mixed dried fruit
1 egg
⅔ cup rice milk, or preferred milk
1 tsp xanthum gum

For cross: 1 egg white + 2-3 tbsp rice flour

Method

1. Put all the dry ingredients together in a mixer and mix for 1-2 mins dry to bind them all evenly.

2. Add oil, milk, and egg.

3. Mix for 1-2 mins high speed. You should have a tacky batter, wet and smooth creamy texture. Ensure this, if not, add a splash of milk or water. Remember wetter is better.

4. Add mixed fruit and mix slowly to ensure you don’t damage them.

5. Oil a good size muffin tin and dust with Natural Evolution Green Banana Flour.

6. Add equal amounts to each muffin mould.

7. Smooth tops over with a wet spatula or back of a spoon.

8. Place in a preheated fan forced oven 180 degrees for 20-25min

9. While they bake prepare cross mix. Put one egg white in small bowl and add the rice flour whisk with a fork thoroughly until smooth and white. Place the mix in a pipe bag/similar to give a good application

10. Skewer test until there is a slight amount of mixture left on the skewer.

11. Take out of the oven and add crosses to the ¾ cooked buns place back in the oven for 5 mins to finish.

12. Remove and enjoy!

 

Visit Natural Evolution’s website to learn more about the benefits of green banana flour and Natural Evolution’s journey.

Share your healthy Easter creations with us on Instagram with #myTWC

 

This Protein Packed Grain Salad is a Midweek Superstar

This Protein Packed Grain Salad is a Midweek Superstar

Georgia Harding | March 9, 2019

 

Recipe thanks to wellnourished.com.au

 

This healthy grain salad is a filling salad which is great for a mid-week meal or entertaining a crowd, it’s just so delicious. The combination of rice, lentils, nuts and seeds ensure it is a ‘complete protein’ and a very nourishing plant-based meal or side.

This recipe serves 4

 

Ingredients

1 cup uncooked brown rice
¾ cup uncooked puy (also called French) lentils
1 red onion peeled, halved & sliced
¼ cup pepitas, toasted
¼ cup flaked or slivered almonds, toasted
¼ cup pine nuts, toasted
½ cup currants
3 tbsp baby capers, drained
1 bunch coriander or mint leaves, washed & picked off the stems
½ bunch parsley leaves, finely chopped

Dressing
Juice & zest one lemon
3-4 tbsp extra virgin olive oil
Salt & pepper, to taste

Yoghurt & tahini sauce
1 cup unsweetened greek yoghurt (or coconut yoghurt if vegan)
1 tbsp tahini
1 tsp salt

 

Method

1. Begin with cooking the rice and lentils.

2. To cook the lentils, rinse them, put them in a small pot and cover with water. Bring to the boil, then reduce to a rapid simmer 30 mins or until cooked through. Strain and set aside.

3. To cook the brown rice, place in a small pot with 1½ cups of water, bring to the boil then cover and reduce to a slow steady simmer for 30 mins. Remove the lid and allow to sit for 10 mins before fluffing with a fork.

4. Allow to cool and place the rice and lentils in a salad bowl.

5. Once cool, add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.

6. For the dressing, mix the oil, lemon juice and zest together well.

7. For the yoghurt and tahini sauce, mix the ingredients together in a small serving bowl or jug until combined.

8. Prior to serving, dress the salad and toss well to coat the grains.

9. Serve with the yoghurt and tahini sauce (I serve it on the side so each person can add it as they like).

 

Tip
You can prepare this ahead of time and simply combine and dress just before serving. Leftovers are also lovely the next day.

 

Georgia’s website, Well Nourished, is full of delicious, wholefood recipes, blog articles around health and wellness so much more.

Share your beautiful wholefood meals with us on Instagram with #myTWC

 

“Free from lots” Crackers Recipe – Savoury or Sweet

“Free from lots” Crackers Recipe – Savoury or Sweet

Alexx Stuart | March 7, 2019

 

Ingredients

1 egg (if egg allergic, use chia/water mix or flax egg mix)
30g coconut oil (butter is fine too if you don’t need to avoid dairy)
40g hemp seeds (optional, you can up the sunflower/pumpkin seeds by 20g each instead)
60g sunflower seeds
80g pumpkin seeds
2 cloves garlic
½ tsp salt
½ tsp fennel seeds
3 stalks fresh thyme – without the stalks if you know what I mean. Just get the little green leaves off the stalks

Method

1. Get your mini mixer, food processor, Thermomix or even blender if it’s a powerful one.

2. Preheat oven to non-fan forced 180C (165C for fan forced) or 350F

3. Place peeled garlic cloves, fennel seeds in and pulse until well chopped.

4. Place seeds in and do the same. You don’t want big chunky bits of seeds. Slightly grainier than a ‘meal’ consistency is perfect.

5. Place your coconut oil and egg/chia mix in.

6. Combine well, scraping down the side of the bowl after a couple of seconds.

7. Your cracker dough is done.

8. Place it in a heap on a parchment sheet that has had olive oil rubbed on it and cover with another parchment sheet rubbed with olive oil – this will stop the dough sticking to either as you roll it out.

9. Roll it out to a thin, cracker thickness.

10. Remove the top layer of parchment.

11. Place on the parchment on a baking tray and mark out with a knife over the wet dough, the squares you want to make – you could do cookie cutter shapes if you wanted to also!

12. Bake for around 20 minutes. If you have an annoying oven like my little old gas oven, I like to take out after 20 minutes, remove all the outside bordering crackers, and pop back in for a couple more minutes to ensure the middle ones get well done.

 

Sweet Variation

Instead of the garlic, fennel, salt and herbs add 3 heaped tablespoons of dried blueberries or cranberries and a heaped tsp of cinnamon.  This is still not incredibly sweet and if you’re ‘weaning’  off ultra sweet processed foods, you can add 1 tablespoon maple to this for a yummy sweet biscuit. You can then top these with nut and seed butter and a slice of banana, or a little sugar-free jam. Whatever you dream up!

 

Notes

Coconut Oil
It doesn’t matter if it’s solid or liquid for mixing. Either will work.

Thermomix Tip
You can ‘peel’ your garlic cloves on reverse. Use speed 4 for 2 seconds. Open lid and lift the skins out. For the rest, Speed 6, 15 seconds, with a scrape down at half time is perfect for this recipe.

FODMAP Sensitive
the garlic, fennel and thyme are optional, so if you’re FODMAP sensitive, you can ditch the garlic or if you don’t like fennel, ditch the fennel and so on. BUT even if you don’t think you like fennel, I’d be brave and try it anyway. It really makes it so wonderful!

Activating Seeds
It’s a great idea if you have time, to prepare a big batch of activated seeds every now and then, so you have them on call. It’s not the end of the world, however, if you want to get stuck into making this recipe today, to make a batch with what you have.

 

Find more fantastic low-tox recipes and advice on Alexx’s website, Low Tox Life.

Share your delicious, whole foods snack creations with us on Instagram with #myTWC!

 

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