Paleo Bun for ONE!

This simple bun is a great simple base. I have used it with a burger, and in a breakfast biscuit.
There are variations, and add ins to suit your needs.
In the first attempt I used grass bed butter for a burger bun with chia seeds. For my breakfast biscuit I used walnut oil for a more fluffy crumbly texture.

Paleo Bun For One
1 Egg or 3 TBS Egg Whites
1 TBS Almond Flour
1 TBS Coconut Flour
1 TBS Coconut Oil (or melted grass fed butter, or walnut oil)
1/4 TSP Baking Powder
 Pinch of Himalayan Salt

Add ins: Chia, spices, seeds to compliment your protein.

Mix, let sit to thicken (mine always thickens in Colorado right away!) Scoop and form into two buns. Bake on oiled parchment paper @ 350 for 10 to 12 minutes until a nice golden brown, High altitude for me was 12 minutes.

 In this burger I used butter, and chia seeds.

Trihex Fitness and Nutrition now open!

WWW.TrihexLLC.com

Homemade Kind Bars

If you have read my previous posts I am a granola bar addict. But after adjusting my favorite recipe, and trying new recipes I became just plain bored. I wanted more of a challenge. I also wanted something raw, with no oats. Time to tackle a Kind bar. I wanted nothing but nuts and berries. I wanted to live like the squirrels do. Not so much. But I wanted some pure nutty goodness full of fruit and chia seeds. I also hate peanut butter, so I had to create something that will stick together without it. Upon research I found that although honey is pretty damn sticky it ain't going to keep your nuts together (some might beg to differ ;-) !). I came across only a couple of recipes that peaked my interest. The common 'bond' between them was brown rice syrup. This will act as your glue, and it also hardens after a small stint in the oven and a cooling process. Of course I can't leave well enough alone and I had to change my ingredients and make it my own. I just can't follow directions, even if it's the first time, and I should try the recipe first. Nope. Won't do it.

I am always inspired when I go through the bulk areas of the natural store. I just want to get everything, fill up baggies of things that I don't know how to use. Then come home and do lot's research. I am aces when it comes to that BTW. There is never a reason to not know something. But this once 'created for research inter-webby-net thingie' tool is now a free-for-all-of -f*#k all! I think that adds a bigger challenge of learning how to weed through the crap, and know who is just a freaking whack-a-do (but that too is fun!).

I did not chop my nuts, I lightly rolled them over with my rolling pin under parchment paper. I wanted them no smaller than halved. They just look better in the bar.

Recently I wanted to take my granola bars and un-granola them. I wanted to use whole nuts, berries, seeds, and no flour. But how to stick it all together? My friends; Brown Rice Syrup is the answer. I was able to find one recipe that engaged me, and of course I mixed it up to suite the things I like.  Or now try my no bake Lara Bar recipe! Done in minutes.

Chopping and pitting dates was a hard task... so sticky and sweet. Yummy.

Grain Free Granola Bars
Adapted from Camilla’s Enlightened Cooking
Serves: 15, 3×4 bars

2 cups raw nuts, roughly chopped (I used 1 c Almond, 1 c Hazelnuts)
1 cup raw seeds (I used Chia)
1/3 cup unsweetened large coconut flakes
1/3 cup minced dried apricots (I used dates and added dried cranberries )
1/4 tsp fine sea salt
1/3 cup honey
1/3 cup brown rice syrup
1 pinch ground cinnamon
1 pinch ground black pepper

1. Preheat oven to 350F.
2. ( I did not do this step, I just don't like the taste of toasty nuts)Scoop the chopped raw nuts and seeds onto a 1/4 sheet pan (9×13), and toast for 15 minutes, stirring at the 7 minute mark, to ensure the nuts don t burn. Add the coconut flakes when you stir.
3. When the nuts are toasted, scoop them into a medium mixing bowl. Add the minced dried fruit and stir together.
4. Pour the brown rice syrup, honey, salt, pinch of cinnamon and black pepper in a small bowl. Warm in the microwave on the lowest setting for 15-30 seconds to gently heat the syrup to make it easier to stir into the nuts and fruit.
5. Pour the warmed syrup mixture over the nuts, using a spatula to ensure that you get every last drop. Stir the nuts and syrup together. Put a little elbow grease into it to ensure that all the fruit and nuts get an even glossy coating of syrup.
6. Line the sheet pan with parchment paper, and spray with oil.
7. Scoop the nut & fruit mixture onto the lined cookie sheet, and spread with a spatula. Next, spray a second sheet of parchment to cover the bars as you press the mixture firmly into the pan. Peel the top layer of parchment off when done pressing the bars together.
8. Place the bars back in the oven for 15 minutes.
9. Remove the bars from the oven and let cool for 15 minutes, then proceed to cut them while they re still slightly warm. If they fully cool before cutting, they will not slice into neat squares – they will break unevenly into shards.
10. Gently lift the bars out of the pan by the parchment liner, and use a chef knife to slice the bars into squares while still on the parchment – otherwise they will stick.
11. Once cut, use a butter knife to separate the bars from the paper, and store in a container with sheets of parchment between layers to prevent sticking. Store in the fridge for 2-3 weeks.

A great way to pack them down is use a rolling pin. That's why I used a cookie sheet.

I put mine in the fridge until hardened, I had no problem cutting them. They were a little too sticky to cut if I didn't do so and I didn't want to ruin them.

They taste amazing, they are also very filling. The whole nuts where crunchy, the dates and cranberries like fresh sweet burst. And a special treat if you get a corner bit where the brown rice syrup baked it's a tasty crunch treat. I wasn't sure how the brown rice syrup would taste, I am very pleased. It makes an amazing adhesive!

Happy *Nom Noms*
Also see my Lara Bar recipe, no bake, no rice syrup!

Looking for Lara Bars?

Damn You Nutella!

Damn you Nutella! Not cool! Why is there not a warning on you, why didn't some one warn me. Why isn't the FDA putting warnings on this. Is the cashier @Kroger negligent for my sugar induced coma. Will they pay for my rehab. I love hazelnuts, how dare you trick me.

I had to write this down quick all this has just derailed me. I was at the store picking up organic juices, and good things. I saw Kroger does their own Nutella yay! Now I can try it, maybe get my toddler to eat it on bananas. Well of course she will, it's crack!! We got home and smeared some on a banana. Went over nicely, all over the face, hair, arms, and now my two year old is hopped up before nap time. Greeaaaaaaaat. There was no nap that day.

Well stupid me, I did it again, thought I'd treat my toddler to having some pretzels dipped in Nutella... *sigh*. I am such a Nutella newb. Some how it exploded, and I am not talking about the kid. I had it down my shirt, and its on the lap top... I just .. I just can't remember what happened. I think I blacked out and went into Nutella shock. 

So now I must do good... I must use it in a recipe. Then it will be gone! You know whats funny.. after I came out of my coma I googled: Damn you Nutella. Good times, I am glad I am not alone.

There were a lot Nutella brownies, and butter cream  all this will not be helping my sugar shock. So I have taken something as EVIL as Nutella and made it nice again. Well long enough to use it, and get it out of your home:-)

This is the easiest recipe to do. I would replace the milk, use Soy, or almond, unsweetened, just to balance out the sweet.

Use a light whip, or soy whip. 

And marshmallows optional. But after comparing, marshmallows they seem more innocent now ;-)

My next adaption is of course make a granola bar! I am going to use one of my base recipes, and add Nutella, and flax seed to make my conscience lighter.

[caption id="" align="aligncenter" width="487"] Perfectly NOT sugary! A great balance, and NOM NOM![/caption]

Here is my  recipe, along with options and mix in's:

• 2 cups old fashioned oat


• 1 3/4 cups of puffed BROWN rice (or just use 3 3/4 Cups of oats)


• 1/2 cup ground flax*


• 1 tsp of Cinnamon


• 1/2 cup wheat flour


• 1/2 tsp baking powder


• 2 large bananas (Use ones that are still a bit green, the starch hasn't turned to sugar yet)


• 1/4 Nutella, or store brand version


• 1/4 Agave light nectar* ( or honey, or maple syrup)


• 1tsp of Almond extract*


• 1/2 tsp of Vanilla*


• 1/4 tsp salt


• 1 cup of banana chips lightly smashed


• 1/2 cup of dried cranberries*

Mix your dry ingredients, set aside. In a small pan melt your smashed bananas, agave, extracts and Nutella. Use medium low you don't want to burn your mixture. After a minute of a low simmer pour over your dry mixture. Use your mixer on low ( or fold in with spoon) until mixed.  Press into a greased pan of choice. Depending on how thick or thin you want them. Bake on 350 for 20-25 minute depending on thickness.  I did 9x9 glass, and it took 25 minutes, I am also in Colorado high and dry altitude cooking. You just want it slightly browned.  Let cool thoroughly. If you get the urge to flip it, wait 10 more minutes. Thats what my husband says. I have a bad habit of not wanting to wait and I flip the pan onto the rack causing my bars to break. It's a cheap excuse to just eat them.

* there's a lot of stars there for a reason. This recipe is so interchangeable depending on how sweet you want it.  Like I said I just came out of a guilty Nutella coma and had to rectify the situation! You can substitute any of your agave nectar for maple syrup, or honey, or use agave with maple extract instead of almond extract. You can use Vanilla extract only, or add it with maple. It's all yummy. I used almond because I just didn't want the sweet, and  used 1/2 of vanilla, I almost wished I did 1/2 of maple, next time! I also starred flax seed, you can also change this to the new super Chia Seed! Flax does add fat, but still amazing for you. It depends where you want to take it!  You can switch out cranberries for chocolate chips or any kind of nut. I just used what I had on hand. Go "nut's" :-)

For quick snacks you can use your banana chips and dunk in Nutella, place on parchment paper and let set in the refrigerator. It also works with just about everything. Avoid shoes, Cheetos, and already fudge covered cookies, I just don't recommend them no matter how bad you need a sugar rush! I will also be dunking lemon cookies, cinnamon graham crackers and pretzels. That way my toddler cant just suck it all off. 

I was hoping to find a support group, instead I get a Fan Club... No No No... that will not help!

[caption id="" align="aligncenter" width="292"] This guy angered the Nutella nation... probably the best thing you could do with it :-)[/caption]