Chocolate PB Protein Bars

I love making protein balls, bars and any make ahead forms of food that I can carry on the go.  These are great because they are all natural, don’t have all the sugar and have a sufficient amount of protein without all the chemicals.

My husband and I also have a side business where we make and sell all natural GF protein balls for on the go on HighLinePure.com but these were some fun ones I wanted to share and pass along the recipe!

Overall they take about 30 minutes to make if you count to time it takes to freeze and set them but really are no hassle at all.  Without adding in a bunch of commentary I like to get to the point.  If you want to watch more commentary or watch videos on how to make some of these things follow me on Instagram @angiehart1 to see more.

Ingredients:

  • 2 Cups organic rice puffs
  • 1 cup organic oats
  • 1/2 cup all natural peanut butter
  • 1/2 cup honey
  • 1/2 cup cocoa powder
  • 1 tbsp vanilla
  • 1 scoop of vanilla plant protein powder (I use Vega One or Plant Fusion)
  • 1/3 cup coconut oil
  • 1/2 cup warm water

Drizzle:

  • 1/2 cup PB
  • 1 tbsp honey
  • 1 tbsp coconut oil

Directions:

In a large microwave safe bowl, combine peanut butter, coconut oil and honey.  Place in micro and heat on high for 30 seconds.  Stir and add back in for 30 seconds to melt completely.

Add in the cocoa powder and protein powder and mix well.  Mixture should be thick but still wet.  If it appears too thick add more melted coconut oil and warm water until you get a smooth mixture that is thick and wet.  Add the vanilla, oats and rice puffs.  Mix well until mixture is completely coated.

Pour the mixture into a 8×8 pan and press gently to set the bars into place.  Place in the freezer for 15 minutes.  When bars are set cut up into 1″x 3″ bars and place on a baking sheet with parchment paper.

Mix the other PB drizzle mixture and melt in the micro for about 30 seconds.  Stir and make sure mixture is smooth.  Once you have a smooth consistency drizzle over top of the bar and along the sides.  Once you have finished the drizzle, set pan in freezer to cool for about 15 minutes.

IMG_2188

Best Ever Veggie Burgers with Flare!

When I decided to make these veggie burgers I got my inspiration from Pinterest and honestly there are a LOT of great recipes out there.  Because I had so many veggies in the fridge I wanted to use I created my own based on what I know I do and do not like about traditional veggie burgers.  First, I like mine to be so fresh the almost fall apart when they are heated up.  To me, that is the epitome of freshness.  I don’t like dry or bland veggie burgers so I made sure to add a lot of spice.  WARNING: the recipe while making it DOES NOT look inciting but if its made with real veggies and beans, it shouldn’t be.  So don’t freak out.

When making veggie burgers its essential to make sure you include all of your macros in the burger since this will be your primary meal with possibly additional sides.  Because I made a larger batch and wasn’t sure how I would use them I did just that.  Pack them with beans & legumes for protein, oats for whole grains, and of course loaded them with veggies.

First you will want to start with your mixture of vegetables.  I took what veggies I had in the fridge and chopped them up and put them in the food processor.  I like when the veggies are ground up with the beans, oats and flour so I prefer to use in a food processor, however, its perfectly fine to mix in a bowl.  Just make sure you get your veggies chopped nice and small.

61656c03-36e7-498e-9d66-455e8563bdcc

The veggies that I used include the following:

  • Carrots
  • Red Onion
  • Purple radish (however this is not necessary and you can use another crunchy veggie of your preference.)
  • Mushrooms
  • Garlic
  • Spinach
  • Red & yellow peppers
  • Green Onion

 

 

 

 

 

Once your veggies are chopped/diced/sliced every which way then place them in a bowl and put them to the side.  Rinse your beans if you are using canned, and rinse them well.  I use a strainer and let them set over the sink until all the water is drained.  This will helping the burger forming process later on.  Once they are drained, pat them with a paper towel to remove any excess moisture and add them to your veggie mixture.

215bf145-8941-45a9-9029-e03fafc6be3f-1

Next, you want to prep all of your remaining ingredients and have them accessible – or at least that is how I like to have them.  That way you can mix and add as you go to ensure the consistency is on par.

Now because this mixture was a double recipe it was too large for my food processor so I took about half and mixed it then took the other half and did the same.  WARNING: if you are using a food processor just make sure not to over process your mixture.  It can become watery and just end up looking like mush.  You want it properly mixed but not over mixed, make sense?  I know, its a fine line with veggie burgers!

1f6d2d25-5dae-42d3-8b71-c5e70c9e975d

Once you have mixed the beans and veggies combine into one large bowl.  Here is where you will add your flour, oats, spices and oils.  Below is what it looked like when I combined everything together.  Again, NOT PRETTY but trust me, delicious in the end!!!!

Step 1:

fa8e1646-5139-402a-b756-8ecc30a2a27b

Step 2:

db26397a-2630-4053-9202-9a6a4ca680a6

987fde38-8c72-43f3-b781-851940ea7ec7

Step 3: Let cool.

a15a57fc-1383-4544-97e1-16c5f9509f92

Final Step: Add toppings!!!

img_0062-2

Now its time for the fun to begin!

Prep Time: 25 minutes

Cook time: 5-8 minutes

Total Time :30-33 minutes

  • 1/2 large red onion finely chopped
  • 2 carrots, grated
  • 1/4 large purple radish, chopped
  • 3-5 stalks of green onion, chopped
  • 3 garlic cloves, chopped
  • 6-8 mushrooms, chopped
  • 4 mini peppers (red, yellow, orange) or 1 large, chopped
  • 2-3 handfulls of fresh spinach, chopped
  • 1 – 15 oz can kidney beans, rinsed, drained
  • 1 – 15 oz can black beans, rinsed, drained
  • 1 egg
  • 1 1/2 cup gluten free whole grain oats
  • 1/2 cup garbanzo bean flour (chickpea flour)
  • 1 tsp basil
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp cayenne pepper
  • 1 tsp black pepper
  • 1 tsp chili powder
  • 1 tbsp of SPICEOLOGIST Greek Freak

In a large bowl, combine veggies and beans that have been rinsed and drained.

If you are using a food processor, this makes a double batch so make sure to split the mixture in two, process and transfer into a new large bowl.  Take the second half of mixture, process and add to larger bowl with newly processed mixture.  Otherwise, you can process the veggies separate then the beans and transfer to the same bowl once both are processed.   If you are mixing by hand, make sure to mix well!

Once you have the mixture into one large bowl, add the oats, spices,and chickpea flour, egg and mix well.

Get your stove top ready on medium-high heat with about 1-2 tbsp of olive oil to the pan.  Don’t worry you will be adding more as you cook more patties!  This makes about 16 patties, depending on the size of the patty you want.  make them as large or small as you like, just remember they are quite soft so the larger they are the less you can fit in your skillet.

Form into ball-like patties and drop them into your heated skillet.  The oil will help with sticking and forming the patties as they cook.  Don’t worry about making perfect patties before they start cooking, they will form as you cook.  Leave cooking for about 3 minutes then try to flip them.  Cook on the opposite side for about 3-5 minutes or until they are well-browned at the top.  I flipped mine a couple times as it became easier to flip as they hardened.

Set the patties aside on foil or parchment paper and let cool for about 5-10 minutes.

Continue with the remaining mixture and keep adding oil as you go as the pan will start to dry out.  You want to make sure you have enough oil so they cook and so you are able to flip them.

Finishing touches:

In this particular photo I cooked two fried egg whites and topped my burger with whole fat organic Monterrey jack cheese, the fried egg white, smashed avocado, chopped olives and sriracha sauce.  It was absolutely scrumptious!!!!

I posted this photo along with several other food photos on my instagram if you want to follow along @AngieRHart1.

 

 

 

 

Balanced Bowls

Spicy Tempeh Macro Bowl

If there’s one thing that I love to create the most, it’s BOWLS!  I love creating them because you can throw in a hodgepodge of ingredients and they always turn out great.  Some require more effort than others but overall the concept is the same.  Anything from smoothie bowls, salad bowls, macro bowls to just a bowl of freaking food, I love making bowls.

Since my recent trip to LA I’ve noticed the trend is really focused on Macro bowls.  I visited some of the hottest vegan joints from the Butcher’s Daughter, Café Gratitude, Gracias Madre & more.  I made it my mission to find as many possible raw, vegan, farm to plate restaurants as possible during my week long stay.  While the food was more incredible from one place to the next,  I noticed a common theme with a variety of bowls on the menu.  The spectrum is quite broad when it comes to the bowl themes.  If you are looking for a comfort bowl you can go for the southern food sampler with red beans and dirty rice, blackened jerk tempeh, barbecue sauce and some jalapeno gluten free biscuits, or you can go for the Mexican inspired bowl made with pinto beans, pico de gallo, salsa Verde, avocado, Portobello mushrooms and pickled veggies.  Whatever your taste buds desire, the bowl is got it made and you are sure to leave not feeling hungry!

The word macrobiotic is a diet in which an attempt is made to balance the yin and yang elements of food; this means that grains are a staple, supplemented with other foods such as vegetables, seeds, sauces & good fats.  When making a bowl you should start with these basic steps:

  • Grains – base of your bowl. These should make up about 40-50% of your meal.  You can use anything from brown rice, barley, millet, whole wheat pasta, quinoa, buckwheat & etc. are recommended sources.
  • Vegetables – Veggies are the most important part of your macro meal. Cooked and raw veggies should make up 30-40% of your bowl.  Leafy greens are key and using local and in season veggies are always preferred.
  • Protein – Anything from fish, tempeh, tofu, chickpeas, lentils & etc. should make up about 20% of your bowl. *If you eat meat you can certainly substitute here as well to make a bowl it just isn’t part of the macrobiotic diet.
  • Condiments/Oils – Oils like coconut oil, sesame oil, and olive oil are great. Miso paste, sea salt, apple cider vinegar, tamari, tahini, brown rice syrup, veggie broth, avocado & etc. are great options.
  • Fermented foods – Tempeh is ideal but pickled veggies are a great option to bring lots of probiotics into your diet.
  • Sea Vegetables – Sea veggies like seaweed, kelp and etc. are rich in vitamins and minerals and great additions to your health and can be added as extra toppings.

Now that you know the basics, you are ready to start making your bowl!  I also love spices and have a variety on hand.

First I started with the rice, since that takes some time to sauté over the stove it’s nice to start it early so it’s simmering when you are preparing the rest of your ingredients.  Bowl making requires some juggling in the kitchen and I had 4 projects going on at one time so make sure you are equipped with space and you can set aside the ingredients to prepare a beautiful bowl at the end.

Second, I started the kale salad since I wanted to massage the kale to ensure it was nice and lathered making it more desirable when eating.  First I removed the steps from the kale then chopped it into smaller pieces and set aside into a colander.  Once I had filled the colander I rinsed the leaves and patted dry with a paper towel and set aside.  Meanwhile, it was time to prepare the dressing.  I made a vegan avocado “Caesar” dressing because it really does taste like Caesar dress, however it doesn’t look like it!

Third, start sautéing the onions & mushrooms with the tempeh.  You will want to put a small amount of olive oil in the pan and add in the chopped onion and mushrooms.  Let the veggies sauté and lightly brown and remove from heat.  Immediately following the removal of the veggies, I used the same pan and threw in the tempeh.  After slicing into 1”x 3” slices you can place them into the pan and lightly season.  Depending on your spice tolerance you can go plain or throw in more spice.  My recipe consists of a spicy tempeh.

Avocado Caesar Dressing

  • ½ avocado
  • 2 garlic cloves
  • 1 tbsp. apple cider vinegar
  • 2 tbsp. tahini
  • 3 tbsp. lemon juice
  • ¼ cup water

IMG_0824

  • Chop garlic cloves and add to blender with avocado, vinegar, tahini, lemon juice and water. Blend until smooth and is liquid enough to pour.  It should be the consistency of a creamy dressing like ranch or Caesar dressing.
  • Pour over kale leaves and toss until fully massaged though the leaves.

Spicy Chickpea Croutons

  • 1 can organic garbanzo beans
  • 1 tsp olive oil
  • ½ tsp paprika
  • ½ tsp curry
  • ½ tsp sea salt
  • ½ tsp cayenne pepper

 

  • Preheat oven to 375 degrees.
  • Rinse beans and place into colander to ensure they are fully rinsed. Pat dry with a paper towel.
  • Spread evenly on baking sheet and top with oil. Mix the beans to ensure they are coated with oil to better absorb the spices.
  • Evenly distribute the paprika, curry, sea salt and cayenne pepper over the beans and shake the pan to evenly coat the beans.
  • Bake for 20-25 minutes or until chickpeas are a bit crispy
  • Remove and set aside to let cool then top on kale salad when you have the bowl prepared.

Spicy Tempeh & Sautéed veggies

  • 1 tsp olive oil
  • ½ cup shitake mushrooms
  • ½ onion

Sauté in pan for about 5-8 min on high.  Remove from pan and set aside.

  • 1 pkg light life 3 grain tempeh
  • ¼ tsp cayenne pepper
  • ¼ tsp sea salt
  • ¼ tsp pepper
  • ¼ tsp paprika

 

  1. While pan is still hot, add in the sliced tempeh so they are flat in the pan so one side starts to sear and brown.
  2. While those are sautéing, add all of the spices (pepper, salt, cayenne & paprika) into a bowl and mix.
  3. Sprinkle on the spice mix so you use about ½ of the mix.
  4. Turn the tempeh to sear the other side and use the remaining spice mix. Both sides should be lightly browned and crispy.

Now that you have prepared all of your ingredients you can remove the rice from the stove, drain and set aside.  The last piece here is to take your seaweed paper and cut into 1×1” chunks.  I used about ¼ cup per bowl.

Now that you have all of the ingredients, you are ready to create your bowl!

  • Start with you base and add approx. ½ cup – ¾ cup of rice
  • Section out the bowl into quarters.
    1. Add your tempeh to cover ¼ of the section of rice. It will be approx. 4-6 piece.
    2. Add the sautéed veggies to cover approx. ¼ section of the rice
    3. Add kale salad to cover approx. ¼ of the bowl (depending on what veggie you want more of you can cover more or less of the bowl with the topping). Top with approx. 2 tbsp crispy chickpeas
    4. Add seaweed chucks to ¼ section of the bowl
  • If you want to add a topping, you can drizzle the avocado Caesar dressing or a dressing of your choice.

Now you are ready to enjoy your balanced Macro bowl! IMG_0829

Work snacking healthy and simple

Looking for some nutritious snacks at work without all the prep time?  There are just some days we all don’t even have time to use the restroom, so why would we have time to go out to lunch let alone prepare lunch the night before?  The alternative then becomes the processed, sodium packed foods you find in your frozen food aisle at the grocery store, salad bar at work or the nearest food emporium.  This can not only become expensive but it tends to typically contain hidden calories and fat even though you think you are eating healthy!

The other option is taking time to meal prep on Sunday or the night prior.  Now I’m a huge proponent and love to prep, but with life, work, families and etc. it sometimes becomes an impossible feat.  Most of us are not in the business of body building and have many other priorities so it becomes this monster of a task to have healthy prepared meals in advance.  Now in the absence of having prepared meals, you start to snack and if you were any where like I do, the snacks are NOT healthy!

I’m here to help make this easy and take out the guess work and added stress.  I’ve had numerous creative trials with my office snacks & lunches and as long as you have a few simple ingredients it takes 2 minutes to create something delicious and nutritious.

Things to pack for this easy snack.

  1. Plain Greek Yogurt.  I prefer Fage or Siggi’s plain because they are low in sugar (<5g) and high in protein (15-17g) per 150g container (or individual size).
  2. Granola.  Whether it’s prepared or homemade the secret is to look for natural granola without the sugar.  My gauge is typically to search for granola with 10g of sugar or less, which is hard to find!
  3. Fresh Fruit.  Always have some on hand to add to any smoothie or bowl.  Berries and bananas are a staple for me because they are easy to add.  While traveling a banana and apple work great.
  4. Protein Powder.  No matter where I am, its always on me.  Either opt for a small container or the single serve pouches are great for carrying in your purse, suitcase, cupboard, laptop bag for work and etc.  Never leave home without it.  I prefer plant based options like Plant Fusion, SunWarrior, VegaOne, Garden of Life and many more.
  5. Superfoods.  I buy bulk hemp seeds, dried goji berries, chia seeds, maca powder, spirulina and more to have on hand at all times.  These can be easily added to any smoothie or bowl and are easy to take in small plastic containers or ziploc bags.  There are many health food stores that also sell individual pouches of these items as well.

Directions:

  • Mix a scoop of the protein powder(or 1 serving size) with the greek yogurt (1 serving size).  Once you have formed a good mixture that is evening mixed you are ready to add the toppings.
  • Chop up 1/2 banana and lay the slices on the mixture
  • Add your fresh or dried fuit
  • Add 1-2 tbsp of granola

Sprinkle with your superfoods and you are ready to enjoy a tasty protein packed snack!

IMG_5113
Strawberry protein powder + greek yogurt 2 tbsp Goji berries 1/2 Banana 1/2 tbsp chia/hemp seeds 1 tbsp granola

IMG_5117

Let me know your thoughts on what you like to see posted!  I’m no journalism major by any counts but I love sharing healthy recipes, workouts, and just inspiring in any other way I can to help YOU lead a healthy life.

Why is breakfast to important??

We hear it time and time again from scrolling through our social media feed, numerous studies published on the benefits of breakfast on our health to memories of mom saying as a kid why we HAD to eat our breakfast before we left for school.

Why does breakfast get all of this hype? Why do the breakfast freaks swear by this and non breakfast eaters can’t imagine downing a bowl of oatmeal to save their lives.  Its an endless debate and I believe if anyone attempts to incorporate a healthy breakfast into a daily routine for 2 weeks, you will see for yourself why this magical meal is the kickstart to your day.

Here are just a few benefits us breakfast lovers enjoy on a daily basis.

1.) Energy Boost.  According to studies published in the International Journal of Food Sciences and Nutrition, consuming a breakfast high in fiber and low in carbohydrates will make you feel less tired during the day.”

2.) Eating breakfast helps you jumpstart your metabolism and burn more calories. “The key: eating a breakfast that’s high in Resistant Starch (RS). Found in foods like bananas and oats, RS actually signals your body to use fat for energy.” Shaun Chavis, Health Magazine

3.) Improves Concentration. In one study, Jianghong Liu, an associate professor in the School of Nursing, has found yet another benefit of eating an early morning meal: higher IQ scores.  Eating a well balanced breakfast–such as eggs, oatmeal, yogurt, and fruit–keeps “blood sugar levels steady and allows optimal cognitive function throughout the day.”

4.) Improves overall health. For example, Harvard conducted a 16-year study of 26,902 American men aged 45 to 82 and found that those “who skipped breakfast had a 27 percent higher risk of CHD compared with men who did not.  There are numerous studies on the overall improved heath benefits in relationship with eating a well balanced breakfast.

5.) Improves your memory. There was also a study released in the Journal of Physiology and Behavior that discovered that eating breakfast, such as oatmeal, improved the spatial and short-term memories of elementary school children.

Here are some examples of a well balanced, healthy breakfast that you can start incorporating into your daily regimen.  It takes planning and preparation to eat clean and the saying goes…”if you fail you plan you plan to fail” so start planning!  Cheers to a healthy day!

At home or at work staple: 1/2 grapefruit + 1 slice Ezekiel bread + 1 tbsp raw almond butter + 1/4 sliced banana
Awesome post workout fuel when you are starving! 1 slice Ezekiel bread topped with 2 egg whites + 1 slice of Ezekiel bread with 1 tbsp almond butter and 1/4 banana sliced on top.
Phone Jan-June 2015 1165
Quick and easy high protein breakfast. 1/3 cup plain greek yogurt (no sugar) topped with raw granola (as clean as possible with low sugar), fresh raspberries, 1/4 sliced banana and drizzle with raw honey for added flavor if needed.

Travel food for thought

Whenever I travel I’m always prepared with the appropriate mix of my healthy macros. Macronutrients are a combination of protein, fats and carbs that perform essential roles in the body.  I eat very clean so try to avoid processed foods.  When traveling there are limited food options, most of which are generally processed.  Preparation is key!  Rather than get caught in a situation with limited options, I bring all the essentials such as nuts, berries, flax crackers, protein bars and protein powder.   I really like the nut mixes containing super foods such as mulberries, golden berries and goji berries to help keep up my energy.   I like to have healthy options and rather than having to stress about feeding myself every 2-3 hours I come prepared.  Again, can’t stress the importance of preparation.

The picture below is a collection of healthy food options that I picked up at a local health food store.

Travel snacks

For this trip I grabbed the following staples:
1.) Protein bars – (Square bars, Vega Sport bars and go Macro Protein bars). All are vegan, non-GMO, gluten free and as close to natural as you can get with no less than 10g of protein per bar.  Try to seek out the highest protein bars that contain natural ingredients.
2.) Nuts – I chose an energy mix containing all raw ingredients including: cashews, sunflower seeds, pumpkin seeds, goji berries, mulberries & golden berries). I also grabbed a bag of raw almonds.
3.) Carbs – just so I have a good balance of carbs and protein I got these protein packed flax crackers with a savory flavor.
4.) Protein Powder- I chose Vega One and Vega sport to mix with water. Again this brand is plant based and as close to natural you can get with high protein. I also love Plant Fusion, RAW, Sunwarrior and hemp protein. If you’re on the road and can’t easily access a milk substitute like almond milk you want to choose one that mixes with water and TASTES GOOD:)
5.) WATER – I can’t say it enough but staying hydrated is key for your body. Flying dehydrates the body and skin so keep water on hand at all times and DRINK UP!

In airports or in flight you can typically get a fruit like a banana, apple or etc. I would pair this with my almonds or protein shake if I’m hungry. You can always bring an empty water bottle and fill at the airport. Most airports now have filtered water stations. Worst case you can always pick up a water at the airport. Also, you are traveling via train, automobile or boat you can always access fruit or water.

So next time you are traveling just remember to think ahead and prepare for a healthy trip. Hopefully you find these tips helpful! Happy Travels!