Kiddie's Love Them Oat Bars!

Not Only do the Kiddies love these yummy oat bars but so do Mama's like me. I like to make them as an after school project with a youngster on a cold day or even leave it to a tween  to do all by themselves. Either way they are a snack you can feel good about feeding yourself and your family. Packed with plant protein and minerals from the nuts and seeds these will hoping turn your Hangry pains happy. I make a large batch so I can share with others. Enjoy

Makes 24 Bars


3 cups gluten free oats

2 1/2 cups organic brown rice crisp cereal (Erewhon Brand) 

1/2 cup hemp seeds

¼ cup sprouted pumpkin seeds

¼ cup sunflower seeds

1/2 cup unsweetened shredded coconut

4 T sesame seeds

4 T chia seeds

2 tsp. cinnamon

1/2 tsp. sea salt

½ cup brown rice syrup or coconut nectar 

2/3  cup organic almond butter

3  T.  vanilla extract 

¼ cup cranberries, goji berries, or raisins, dried 

1/2 cup of dark chocolate chunks (optional) 


Line a 9x13 square cake pan with parchment paper.

In a large mixing bowl combine the oats, rice cereal, hemp seeds, sunflower seeds, pumpkin seeds, shredded coconut, sesame seeds, chia seeds, cinnamon, 1/2 the vanilla and mix well.

In a small saucepan, stir together the almond butter and brown rice syrup OR coconut nectar until well combined. Cook over medium to high heat until the mixture softens and bubbles slightly, then remove the pan from the heat and stir in remaining vanilla.

Pour the nut butter mixture over the oat mix, using a spatula to get everything out of pan. Mix well with a coconut oil coated large spoon until all of the oats mixture is coated with the wet ingredients. It will be hard to mix this together and very thick when its completed. Lastly add in the dried berries of your choice.

Transfer the mix to the pan lined with parchment paper. Spread it into an even layer, lightly wet your spatula your and press down to make flat and more firm to hold bars together. 

Place the pan in the freezer and chill for 15 minutes, or until firm. Remove the bars and place it on a cutting board. Use a sharp knife, slice into squares or rectangles.  Keep in airtight container with parchment paper in fridge for up to 2 weeks but these do not last that long in my house.

Lentil Bruschetta

1 cup uncooked black (puy) lentils or if wish to purchase 1lb package of precooked lentils

6 Roma Tomatoes diced with juices

8-10 basil leaves, chopped 

1/4 red onion, diced small 

1-1/2 teaspoons of minced garlic 

2 tsp of sea salt or pink salt 

pepper to taste 

1 tablespoon really good balsamic vinegar 

2 tablespoons of Olive oil 


Mix all the ingredients in a pretty bowl and servie with rice crackers, regular crackers, chips, pita or bread. My kids love this and they don't even realize all the goodness they are receiving. I also bring this to parties for a healthy and delicious dish to share. I learned about it when someone brought a pre-made dip from Trader Joe's and i liked it but could sense the heavy oils and too much salt so I decided to try it from fresh ingredients myself. Enjoy! 

Super Veggie Salad

Who ate too many little candies last night? Halloween and most holidays are filled with foods that give me and I'm sure you a little food hangover. Lets cleanse our bodies today with a nice veggie packed salad.


About 2 years ago I recognized how many nutrients Kale and other greens have available for our bodies. So my basic romaine salad got a makeover. I remember it clearly, I didn't feel like cooking dinner so I made the kids something and got them to bed.  I didn't know what to make hubby and I so I looked in my fridge. I just started chopping up what I had and this salad was born.


Lots of people are afraid of kale and how to prepare it. This is what I have learned through trial and error. De-stem the leaves and finely chop. Massage with your hands to loosen the leaves. Also, I have read about the phytonutrient power of sprouts and some really nice options have appeared in Whole Foods recently. (see picture above) Next chop some romaine hearts, these mask the harsher taste of the kale and they balance out really nicely.


Moving on I keep on chopping up all the veggies, the more colorful the better. Colorful peppers, scallions, grape tomatoes, persian cucumbers. Toast some pine nuts in a dry skillet (no oil needed) for a delicious topping. As for protein I mix it up. This picture shows an oven baked organic chicken with sea salt, herbs de provence and pepper. I also use salmon or shrimp to top it off. Quinoa is perfect for a non animal protein and tastes great. This salad also stores in a glass container and is perfect for the next days lunch. Enjoy this healthy veggie packed salad as a side or main dish.


Super Veggie Salad

(serves a large group or store in the fridge for the next day)

1 container of organic Romaine Hearts

1 bunch of organic Lacinato (Dino) Kale

1 container of Micro Greens (in this case Broccoli)

1 small carton of grape tomatoes (halved)

3 various color organic peppers

3 to 4 Persian cucumbers

2 large organic carrots, peeled into the salad

1/4 cup of pine nuts, toasted in a dry skillet

Celtic sea salt and pepper to taste


Optional Proteins:

2 cups Rainbow Quinoa, cooked

2 oven baked Chicken Breasts

1 Medium size fillet of Salmon

1 Lb of grilled Shrimp


Candice's Balsamic Vinaigrette Salad Dressing


1 cup of high quality olive oil

1/4 cup balsamic vinegar

2 large garlic cloves, grated

1 teaspoon Celtic sea salt

1/3 teaspoon of pepper

Squeeze of grainy organic yellow mustard

Squeeze of fresh local wildflower honey

Cashew Cheese Spread

 I LOVE CHEESE! Ok i said it, I really love cheese unfortunately for me it doesn't love me as much. Gas, bloat, tummy pains and acne are some of my side effects, which are sometimes worth it just to eat it anyway. However, I'm diving into alternatives and one of those is Cashew Cheese. All you need is a Vitamix or similar and a few ingredients to make it happen. I like to layer some on top of a good seeded bread with avocado, lemon and salt Yum!!


Toast with Cashew Cheese, Avocado and Lemon 

Cashew Cheese Spread 

1-1/2 Cups of raw Cashews (soaked for at least 3 hours)

1/2 cup water (may need more) 

3 tablespoons nutritional yeast 

1 Tablespoon lemon juice 

1 teaspoon apple cider vinegar (recommend Braggs) 

1/2 teaspoon grated fresh garlic

1/4 teaspoon celtic sea salt and pepper


So easy put it all in a blender and puree! Then put into a mason jar and let it set in the refrigerator for at least a couple hours. Use it like a cream cheese. ENJOY!  


Shopping List 

Candice's Burrito Bowl

Lots of people say they don't  have time to make a healthy dinner.  If you like Mexican food, this version of a burrito bowl might be the perfect home cooked meal for you. Using all those things you got on your wedding registry (crockpot and rice cooker), you can make not 1 but 2 home cooked meals. The first night burrito bowls, the second night, quesadillas or bean, veggie and cheese burritos, the possibilities are endless.

The night before I soak the beans following the package directions. I get started in the morning, start the slow cooker, and by 5pm everything is done.


Lets get started, first put the sprouted brown rice into the your rice cooker and add the water, then soak. In the afternoon drain the rice and reload it with water and press start.


Next onto the beans, I use adzuki beans because of their high fiber and protein count. Chop onions and grate garlic with a fine grater and put into the crockpot. Add a little olive oil. Then add the beans which you have soaked overnight after rinsing. Add required amount of water based on how much you are making. Add sea salt, pepper and press the timer as per your crockpot directions. On mine I do a 6 hour slow cook.


Next add the chicken into the other crockpot. Yes, I own 2 crockpots! One is a very nice version from Williams Sonoma and the other is an oldie but goodie.  I'm sure you can pick up one for not too much at Home Goods or Target.  Having 2 is wonderful. Drop in the chicken breasts, some garlic (I love garlic and its health benefits are awesome), salt, pepper, cumin and a bottle of mild salsa. Press the low cook setting again.  Isn't this easy?


Go about your business for the day and come home to some wonderful smells filling your house. About 30 mins before you are going to serve dinner. Shred the chicken breasts with 2 forks.


Then chop up all of your vegetables.

De-stem and chop the kale.


Saute them with a little olive oil, some garlic, the peppers and mushrooms. Then add the kale last few minutes. Now everything is cooked and ready to assemble. You can add cheese, cilantro and avocado to taste. I like a tiny pinch of sea salt on top.

Candice's Burrito Bowls

2 Cups of Sprouted Short Grain Brown Rice (I like Lundberg brand or one at farmers market)

2 Cups Adzuki Beans (I used Bobs Red Mill brand)

4 organic chicken breasts

5 different color peppers red, yellow, orange

2 pasilla peppers

4 organic baby bellas mushrooms

1 white onion

6 cloves of garlic

Pinches of sea salt

Pinches of pepper

1 tablespoon of cumin

1 jar of mild Mexican salsa ( I like Frontera Red tomato salsa)

Diced Avocados, cheese and cilantro for garnish

This recipe is easier if you have 2 crock pots but at least put the beans in one crockpot and you can dutch oven the chicken. I use 2 crock pots.  I usually start this meal in the morning and come home in the afternoon to an almost made dinner!

  1. Rinse rice and place into a rice cooker or pot and soak. Start rice in the afternoon when you get home.
  2. In first crockpot saute the onions and some of the garlic then add the beans and season with sea salt and set for 6-8 hours.
  3. In second crockpot place chicken, season with sea salt, pepper and cumin then top with a jar of mild mexican salsa. Set for 6-8 hours.
  4. When you get home turn on the rice. Season the beans. Shred the chicken.
  5. Chop garlic, mushrooms and peppers and saute in a pan till cooked but not charred. Add kale for last few minutes.
  6. Garnish with avocado, sea salt, cilantro and cheese if you'd like.
  7. Assemble all items in the rice bowl and enjoy!