• The Best Paleo Granola Bars

     

    Whether you call them granola or muesli bars – these are vegan, free from refined sugar and grains. This makes them also a gluten free granola bar. In truth, it’s a nut bar. So delicious. Paleo Granola Bar recipe below.

    The perfect pocket sized snack or lunch box treats. I’ve made these a number of times and I like them best when they are crunchy. So cook them low and slow. Additionally I like to cut them smaller as they are quite filling. Why bother with Paleo if you are vegan? Well, quite simply, it’s possible to be an unhealthy vegan if you fill your diet with wheat and flour based foods. Anytime you can swap the wheat out for something more nutritionally dense, you are doing yourself a favor. I don’t want to bang on about wheat flour here, (as so many experts have already written much about the topic), just make this and eat it because it’s delicious! You have the added benefit of knowing it is healthier than the regular shop bought muesli bars laden with sugar.

    Hemp seed powder

    These crunchy paleo granola bars have the addition of hemp powder. This gives them an extra protein boost. If you don’t have hemp powder you could swap for oats or leave it out completely. You could also leave out the tahini, but I include it because it is an excellent source of calcium.

    NOTE: What is just as important as putting nutritious food into your body? Having your body be able to extract and absorb the nutrients. For this reason I recommend soaking the nuts first and then drying them in a dehydrator. This will remove the inhibitor enzymes and make them easier to digest. Of course, like you, I sometimes can’t be bothered with all that and have still made this successfully without soaking the nuts first. Both work. But if you have the time, soak overnight then rinse and dry out in the dehydrator or oven on a low temp. Below 47 Degrees Celsius. Drizzle granola bar with chocolate. Make your own or use shop bought vegan dark chocolate.

    Ingredients

    • 3 1/2 cups of mixed raw nuts
    • 1/2 cup pepitas and sunflower seeds
    • 1 cup dried fruit (I used a mix of apricots, sultanas and currants)
    • 1/2 cup desiccated coconut
    • 1/3 cup coconut oil
    • 1/3 cup rice malt syrup
    • 1/2 cup almond butter
    • 1 tbs tahini
    • 2 tbs hemp powder
    • 3 tsp Maldon sea salt flakes
    • 1 tbs pure vanilla essence or extract

    Method

    On a low heat, melt the oil, tahini, nut butter, rice malt syrup, salt, and vanilla. Mix well in the saucepan until combined. Add in vanilla and cinnamon. In a food processor, blend half the nuts, all the hemp powder and all of the desiccated coconut until fine crumb. Roughly pulse in the remaining nuts and seeds so still chunky. Mix in fruit. Combine wet ingredients with dry. Mix well. Press into a lamination tray lined with baking paper. Bake in a low oven (160 degrees Celsius) for about 30 minutes. Be careful not to burn the nuts bars. When golden toasted, pull out bars and cut into slices while still warm. Allow to cool and top with melted dark chocolate. Store in fridge. Store in an airtight container.

    By Natalie Prigoone

    Natalie Prigoone is the author of ‘The Great Uncooking’ a raw food detox book and A Piece of Cake: Easy Raw Desserts. She is a yoga teacher, high school teacher and raw food chef. Natalie discovered raw foods and their healing magic in 2011. She is passionate about healthy life hacks, and creating recipes that lead to greater health and healing. Follow her on Instagram @thegreatuncooking or Facebook.

    Try more of Natalie’s recipes on Omstars

     

  • Chocolate and Raspberry Smoothie Bowl

    The smoothie bowl craze that’s been blending its way into society over the last few years ins’t over yet, and we are so excited to share this raw, plant-based treat with you. Did you know that the best time of day to eat chocolate is actually in the morning? And Lee Holmes is helping us capitalize on this delicious knowledge by sharing her recipe for a Chocolate and Raspberry Smoothie Bowl that will have your taste buds singing all morning long.

    This recipe makes 2 servings, but if you don’t have someone to share it with, don’t worry! You can actually make this smoothie in advance and freeze it in a muffin tray. When you’re ready to enjoy, take three out, whiz them in your high-speed blender and you’ll be good to go!

    Side note, wouldn’t this be the perfect treat to share with your someone special this valentines day? We think so!

    Ingredients:

    2 frozen bananas
    1 ripe avocado, peeled
    125 g (41/2 oz/1 cup) raspberries

    2 tablespoons raw cacao powder
    1 teaspoon vanilla powder

    130 g (41/2 oz/1/2 cup)r coconut yoghurt

    125 ml (4 fl oz/1/2 cup) almond milk or plant milk of your choice

    The method for putting this bowl together is simple. Blend together all of your ingredients in a high-speed blender until smooth and creamy. The mixture should have a spoonable consistency.

    Then, pour the mixture into two bowls and decorate with your chosen topping(s).

    Choose your favorite toppings to put the finishing touches on your smoothie bowl, or use any of the following items recommended by Lee:
    edible flowers, passion fruit, lilly pilly berries, banana, raspberries, blueberries, strawberries, almonds, pepitas (pumpkin seeds), chia seeds, coconut flakes, cacao nibs, granola and/or nut butter.

    Enjoy!

    Recipe by Lee Holmes

    Followe Lee on instagram @leesupercharged or check out her website superchargedfoods.com

    Lee Holmes, Gut Friendly Food Expert, Super charged foods, recipes, OMstars

     

  • Sweet Potato Rosti

    These are ridiculously easy, two ingredients and sweetly delicious.  Team them with a burger, eggs or anywhere where you might be tempted by bread.  Just be careful not top burn them as the sugar content in the vegetable does tend to brown quickly.  Usea medium temperature and finish them off on the oven.

    Ingredients

    Sweet potato

    Olive oil or coconut oil

    Himalyan salt

    Method

    Wash and peel sweet potato. Use a julienne peeler or mandoline to peel long thin strips of the vegetable.  If you have neither of these tools then just use a regular grater.  I like the julienne peeler because it’s quick with an easy wash up and results in really long this strips which are easy to swirl around the fork.

    Drizzle on oil and mix with a fork so that strands are coated.  Swirl with a fork as you would long spaghetti to get a round ball.  Place in a shallow pan with hot oil and fry for a few minutes until golden.  Crackle on some pink salt. Shape it into a perfect circle with your spatula and keep an eye on it so it doesn’t burn.  You will find that it also steams while it fries due to the loose structure of the strands.  When the desired colour is reached, place them on a tray in a medium oven until ready to eat.

    Note:  If the edges go a little black, they still taste good. Don’t throw them out.

    Try these with one of my vegan burgers like the beetroot burger

    Enjoy!

    By Natalie Prigoone

  • Apple and Fennel Soup

    Soup Season is officially here! It’s fall in the United States and as the weather starts to get cooler, the idea of curling up with a hot bowl of soup just gets more and more appealing. Good thing we know so many amazing foodies out there who have such delicious plant based recipes for us to try. We love this Apple and Fennel Soup by Lee Holmes and we just know you will too!

    This recipe serves 4. Give it a try and let us know what you think!

    Ingredients

    • 2 tablespoons extra virgin olive oil
    • 1 brown onion, peeled and diced
    • 2 celery stalks, roughly chopped
    • 3 garlic cloves, finely chopped
    • 4 small fennel bulbs, with fronds
    • 1 teaspoon dijon mustard (optional)
    • 1 litre (35 fl oz/4 cups) good-quality vegetable broth
    • 4 seasonal apples peeled and chopped
    • juice of 1 lemon
    • coconut cream or coconut yoghurt, to serve

    Directions

    Heat the olive oil in a large stockpot or saucepan over medium heat. Sauté the onion, celery and garlic for 3–4 minutes, or until softened.

    Meanwhile, remove the fronds from the fennel and reserve for garnishing. Dice the fennel bulbs and set aside.

    Add the mustard to the pan, stirring well. Stir in the stock, fennel and apple. Bring to the boil, then reduce the heat to a simmer.

    Cover and cook for 30–35 minutes, or until the fennel is tender.

    Leave to cool slightly, then purée the soup using a food processor or hand-held stick blender. Whisk in the lemon juice, then season to taste with sea salt and freshly ground black pepper.

    Gently reheat the soup, if needed.

    Ladle into bowls, add a swirl of coconut cream, garnish with the reserved fennel fronds and serve.

    NOTE: I’ve also garnished the soup with slices of dried apple.

    Simply roast some thinly sliced apple pieces in a 160°C (315°F) oven for 15–20 minutes, until dried.

     

    By Lee Holmes

    Follower her on instagram @leesupercharged 

    Check out Lee’s website superchargedfoods.com

    Lee Holmes, Gut Friendly Food Expert, Super charged foods, recipes, OMstars

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  • Hemp Tabbouleh

    Now that it’s officially legal to eat Hemp in Australia I’m happy to make my recipe public. However you spell tabouli / tabbouleh my version is a blessing for those who like it gluten-free. A good source of protein and plant fibre, this Middle Eastern salad is wheat free. Parsley is the star player in this dish, but Hemp seeds have such a wonderful nutty flavour that I’ve added more than I would if it were a straight substitute for burgul.

    For those not in the know, tabouleh is traditionally made by soaking cracked wheat or burgul, not only is wheat not that good for you but this step is time consuming.  Additionaly, not only does my recipe save you time in the kitchen, but it is higher in protein.  Sounds like winning to me.

    Ingredients

    1/2 cup Hemp Seeds

    2 cups chopped parsley

    1 cup chopped mint leaves

    1 stalk of spring onion chopped  (or white onion)

    3 vine ripened tomatoes

    1 clove garlic

    1 lemon juiced

    1/4 cup extra virginolive oil

    salt & pepper to taste

     

    Method

    Wash herbs and pat dry.  Chop herbs finely and place into a mixing bowl. Finely dice tomatoes and onion. Squeeze lemon and garlic and place in bowl with the other ingredients. Stir in Hemp and drizzle on olive oil.  Serve immediately or even allow the flavours to marinate and meddle for awhile.  That’s the beauty of this dish, it improves with time.  Serve on it’s own or as an accompaniment to vegan burgers.

    By Natalie Prigoone

     

    Follow her on instagram @thegreatuncooking and visit her website thegreatuncooking.com for more raw food recipes or create incredible dishes, smoothies, dips, snacks and more alongside Natalie on Omstars.

    Natalie Prigoone, the great uncooking

    Watch Natalie’s Course On OMstars

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  • Pan-fried Toasted Greens with Pomegranate and Cauliflower Rice Salad

    This middle-eastern inspired salad is a healthy take on the classic tabbouleh. Substituting white rice or cous cous for cauliflower is a great way of sneaking in that little bit of extra veg, whilst also offering fewer calories and a higher intake of essential nutrients like protein, vitamin C, and vitamin k. These help to support various functions in our body like the formation and repair of muscles, bones and skin cells.

    Loaded with green veggies like asparagus, green beans and spinach, this salad is full of vitamins and minerals that can regulate our digestive processes and protect our bodies from toxins, especially in the gut. Whilst being low in calories, these greens are high in fiber and provide a good source of protein for non-meat eaters!

    Ingredients:

    • 200g of green beans, halved
    • 100g of asparagus, halved
    • 1/2 large cauliflower head, chopped roughly
    • 1 cup of baby spinach, chopped
    • 1 pomegranate, seeds
    • 1 cup fresh herbs – parsley, coriander and mint
    • 1 tomato, seeded and diced
    • 1/2 red onion, diced
    • 2 garlic clove, crushed
    • 1 lemon, squeezed to juice
    • 1 tablespoon of butter

    Method:

    • In a large bowl mix the spinach, herbs, tomato, onion and pomegranate.
    • Place cauliflower in a food processor and blitz until the consistency resembles rice. Briefly steam over boiling water for a couple minutes just to soften and warm the cauliflower rice
    • Heat a frying pan over a medium high heat. Add butter and garlic, stirring continuously. Once browned, add the green beans and asparagus, toasting them for about 3-5 minutes. Squeeze half the lemon juice over the veggies while cooking. You want them to be cooked but still crunchy and green.
    • Stir the cauliflower rice into the salad adding the rest of the lemon juice and tossing together.
    • Place the green beans and asparagus on top of the salad and sprinkle sea salt and black pepper generously across the dish and serve!

    By Lee Holmes

    Note: Lee’s original Recipe includes goat cheese, which we left off to make this recipe vegan friendly!

    Lee Holmes, Gut Friendly Food Expert, Super charged foods, recipes, OMstars

     

    Find More Supercharged Foods From Lee Holmes

    Explore More Vegan Recipes on OMstars

     

  • Health Conscious Milk & Cookies

    If you’re a health conscious yogi, but also a sucker for Milk & Cookies, then you’ll love this healthy twist on the classic afternoon snack. Chef Adam Kenworthy’s almond based milk and cookies are loaded with healthy ingredients that make them a tasty treat you don’t have to feel guilty about. Check out this super simple recipe and try them out for yourself!

    Milk & Cookies By Chef Kenworthy

    Ingredients

    • 2 cups soaked and blanched almonds
    • 1/4 cup goji berries
    • 1/8 cup cacao nibs
    • 2 Tbs Raw Honey
    • 1 tsp Cardamom powder
    • 1 Tbs Maca powder
    • 1 tsp Pink Himalayan salt
    • 2 tsp Cinnamon
    • 2 Tbs Coconut oil

    Directions

    Almond Milk

    Soak Almonds overnight.  If the almonds have not been peeled, pinch them to remove the skin.  Place Soaked almonds into a high speed blender with purified water.  Fill the blender with water, if you would like a thicker almond milk add less water.  Once the almonds have been thoroughly blended pour through a cheese cloth into a big bowl or pitchers.  Remove as much of the liquid as possible and put the almond pulp aside for the truffles.  You will now have plain almond milk. If you would like to sweeten it you may add honey or maple syrup.  also cinnamon goes great in it but use sparingly.

    Almond Truffles

    Once you have the pulp put back into the blender or food processor.  Next you will add all the other ingredients, goji berries, cacao nibs, raw honey, cardamom powder, maca powder, pink himalayan salt, cinnamon, coconut oil. Blend well.  Once it is finished you will have truffles that feel like cookie dough.  Make them into the shape that you would like them to be in.  Place on wax paper on a cookie sheet or plate. Place in freezer for 30 mins to let set.  I recommend leaving them in the freezer in a freezer bag to keep them the freshest.

    By Adam Kenworthy

    Chef Adam Kenworthy vegan recipes on OMstars

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  • Zucchini Roll Up, Over a Bed of Arugula

    What’s for lunch? Chef Adam Kenworthy’s Zucchini Roll Up Over a Bed of Wild Arugula! These zucchini roll ups are stuffed with roasted garlic and sweet potato, served over a bed of wild arugula, topped with a Tahini vinaigrette, some chopped basil and toasted sunflower seeds. Explore the full recipe, then give it a try and let us know what you think!

    Ingredients

    1-2 Zucchini

    1 large sweet potato

    3 cloves of garlic

    1 Tbs Olive Oil

    Salt to taste

    Arugula

    Tahini Dressing

    Sunflower seeds

    Chopped Basil

    Directions

    1. Mandolin zucchini into thin lengthwise cross sections using the flesh on the outside and avoiding the center seeded area.
    2. Peel sweet potato and cut into small squares
    3. Add 2 tbsp olive oil to a heated pan.
    4. When oil is hot, add sweet potato and 3 cloves of minced garlic.
    5. Once Sweet Potato starts to brown reduce heat, add salt to taste, stir well and keep cooking for another 5 minutes, then set aside
    6. Take approximately five zucchini slices and line them so they are overlapping. Put 2-3 tablespoons of sweet potato filling inside and roll up tightly and evenly.
    7. Put the zucchini roll ups onto a baking sheet and into the oven for 8-10 minutes at 300F.
    8. Remove from the oven, then place over a bed of arugula, top with Tahini dressing and sprinkle with sunflower seeds

    Tahini dressing
    Tahini
    Olive oil
    Apple cider vinegar
    Lemon juice
    Salt
    Cracked pepper
    Water (to thin)
    Sweetener (of your choice, optional —> to soften up the bitterness of the tahini.

    By Adam Kenworth

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