superstar & mighty mint bars

This is the perfect portable “treat” for the kiddos (you don’t have to tell them that there’s little bits of kale inside), or a great chewy re-fuel after a workout. In slightly more than 200 calories, each bar is a good source of protein (10 grams!), iron, Vitamin E, fiber, magnesium, phosphorus, copper, & manganese, a very good source of Vitamin K, and contains about 1,900 mcg of omega-3 fatty acids from four kinds of seeds. Since just enough certified organic raisins and dates are used to hold the bars together, it wouldn’t technically be lying to call this a “chewy raisin bar” for the little ones particularly wary of new foods.  This is nutrient density at it’s best! 

mighty_mint_omega_bar
mighty mint omega bar

Flavors include superstar (vanilla rosemary) and mighty mint (cacao nibs with peppermint)

Ingredients (superstar bar): organic raw sunflower seeds, organic raw pumpkin seeds, organic seedless raisins, organic medjool dates, organic flax seeds, organic chia seeds, raw hemp seeds, local organic kale, sea salt, vanilla extract, lemon extract, fresh rosemary

 

Order here.

Mint Mayhem

Minty Superfood Saucers with Kale (Beta)

We have a small bed in our garden that gets full sun, drains very quickly, and has come to be known as the “death bed.” This is partly an homage to Patton Oswalt* as well as an admission that every time we’ve attempted to plant even heat-loving vegetables there (sweet peppers, eggplant, and basil), each are met with a stunted, slowly dessicating demise.  So when I came into a chocolate mint plant at a Master Gardener sale a couple years ago, I knew exactly where to put it.  I discovered chocolate mint about 15 years ago, on the organic farm where my husband and I both once worked (when we had spry knees, hideous tan lines, and could be bribed into long hot hours of heirloom tomato transplanting with cans of Natty Boh). There, it sprawled vigorously along the outside walls of the greenhouse, out-competing other weeds. Sometimes, at the end of a hot day, I’d grab a sprig and rub the crushed leaves on my neck so that I could hide from my own stench for a while. It made a refreshing, richer-than-peppermint sun tea, too, which I guess is what I should have been drinking more of instead of Natty Boh. In any case, no one who has ever tried to grow a little mint will be surprised when I say our little chocolate mint turned the death bed into a vibrant purplish-stemmed jungle of fragrance, even creeping several feet out into the lawn. Even I can’t drink this much tea.

Thus, my inspiration for a Minty Kale Superfood Saucers was born. I had debuted the saucer at City Market this past Saturday, but wanted to experiment with new flavor that didn’t come out of a bottle, or resort to adding cacao nibs. Who wants to risk a potentially napless afternoon with an energetic toddler simply for a snack that had even a tiny bit of caffeine? Caffeine can be mommy’s little helper, sure; but only when it’s in HER hands.

If you haven’t heard my empty calorie rant, or my frustrations with “energy bars,” then I will only say briefly here that these saucers, like all my experiments, are designed to have a significant amount of vegetables (organic kale from Brightwood Vineyard & Farm) and lots of healthy essential fats from whole food ingredients. No isolates, syrups, sweeteners, unpronounceable preservatives, gluten, nuts, or dairy.

After getting some feedback from vegans on Saturday, I made a few changes in this beta recipe (Mint Modification V1.0), that allowed to me make a completely raw, vegan version. That means the texture is slightly different, with the sunflower seeds, chia, and flax more thoroughly puréed. Nevertheless, I am always looking for ways to improve size, texture, shape, and other attributes in order to make things most appealing to kids. Who cares how many vitamins are in something if it never gets to their mouth?

Ingredients: organic raw sunflower seeds, organic pumpkin seeds, organic unsulfured apricots, organic medjool dates, organic flax seeds, local organic kale, organic chia seeds, organic virgin coconut oil, chocolate mint, sea salt, organic vanilla extract

By now I understand why most energy bars are in opaque packaging. They are ugly, and I lack the food-porn photoshopping skills or hipster craftiness to make them look sexy with a little jute twine and parchment paper. Little help, anybody?

Until I find the magic packaging solution for these, each bag has four saucers, which are about 100 calories a piece and packed with vitamins and healthy fats from seeds. Order here for pick up at ACAC downtown on the mornings of Tuesday June 2nd or Thursday 4th. Add a comment if neither of those times work for you and you want to arrange another meet-up.

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*If you have read this far and are afraid to raise your hand and ask what the heck Patton Oswalt has to do with gardening, well, he doesn’t. But please watch his “Death Bed” stand-up sketch after the kids have gone to bed. There are rather superfluous F-bombs.

Sunny Kale & Golden Flax Crackers

These store fairly well, so the recipe below is for a jumbo batch. Share!

Sunny Kale & Flax Crackers
Yields 35
A crunchy, nutritionally dense vegan and grain-free cracker for which you can play around with your favorite spices. Makes 210 1.5 by 1.5 inch crackers. 6 crackers per serving.
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200 calories
14 g
0 g
14 g
8 g
1 g
54 g
109 g
1 g
0 g
12 g
Nutrition Facts
Serving Size
54g
Yields
35
Amount Per Serving
Calories 200
Calories from Fat 118
% Daily Value *
Total Fat 14g
22%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 109mg
5%
Total Carbohydrates 14g
5%
Dietary Fiber 7g
26%
Sugars 1g
Protein 8g
Vitamin A
2%
Vitamin C
1%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups ground golden flax
  2. 2 cups water
  3. 4 cups sunflower seeds
  4. 2 bunches kale
  5. 2 cups Raw Coconut Flour
  6. 1 1/2 cup nutritional yeast
  7. 2 teaspoon chipotle powder
  8. 2 teaspoon smoked paprika
  9. 1 1/2 teaspoon sea salt
  10. 1 teaspoon black pepper
Instructions
  1. Mix together ground flax and water. Set aside.
  2. Place sunflower seeds in food processor and process until finely chopped. Remove to large bowl.
  3. Finely chop kale, which you can also do in the food processor.
  4. Add nutritional yeast, coconut flour, smoked paprika, and chipotle to the chopped sunflower seeds. Mix well.
  5. Stir in chopped kale.
  6. Add flax/water mixture. Blend well. Don't be afraid to use your hands!
  7. Spread on a Silpat baking sheet or parchment paper, using a sheet of parchment paper on top and rolling them 1/4-inch thick. Peel off the top layer of paper and score into "cracker-sized" pieces (I used 1.5 x 1.5 inch squares) and dehydrate at 145 for 30 minutes. Decrease heat to 118 and continue to dehydrate until done (approximately 8 hours*) turning once or moving to screens halfway through dehydration. You want these very dry.
Notes
  1. A good source of Dietary Fiber, Vitamin A, Vitamin E, Riboflavin, Vitamin B6, Iron, Magnesium, Copper, and Manganese, and a very good source of Vitamin K and Thiamin. Estimated glycemic load: 0. Click here for more nutritional information.
beta
calories
200
fat
14g
protein
8g
carbs
14g
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