Vegan Fiber-rich Flax Oats Almond bars

Fiber is as essential as antioxidants for a healthy diet.Fiber works with probiotics(beneficial bacteria) to clean the gut(intestinal tract) , strengthen immunity, that prevents diseases and also keeps weight under control.Read more about health benefits of high fiber.
Important fiber facts
*Daily recommendation of fiber is about 30 grams of fiber for women and little more for men about 40 grams.
*Enriched white flours, meat,dairy (milk and cheese) and eggs have no fiber whatsoever.
*Whole fruits,whole grains,vegetables,legumes are best sources of fiber.
*There 2 common kinds of fibers
1.Soluble fiber, dissolve readily in water, helps control blood sugar and lowers cholesterol levels and found mostly in citrus fruits,apples,pears,barley,legumes\lentils and oats.
2.Insoluble fiber ,doesn't dissolve readily in water ,helps prevent constipation and lowers the risk of colon cancer and found mostly in whole grains,nuts ,wheat bran and vegetables.
*Drink sufficient water along with gradual increase in fiber intake to avoid bloating.


These bars have about 4 grams of fiber per serving from flax,oats and raisins,all good source of fiber.Flax is considered a natural laxative and is also rich in omega 3s fatty acid.

The recipe can't get any simpler,few common fiber rich ingredients,mixed and baked for a delicious chewy food-on-the-go,that's not just filling but also ensuring at least a serving or two of daily need of fiber.Including these kind of high fiber,along with drinking plenty of water and including Whole grains,whole fruits and vegetables in the diet ,can help get regular and relieve constipation.And mind you any severe stubborn constipation that doesn't go away despite all changes in diet,will need medical advice.


Use 100% unprocessed Cocoa,the higher the percentage of cocoa, the better it is, and the higher it is in overall flavonoid content.
Recipe :Fiber-rich Flax Oats Almond bars with 100% cocoa
Makes 8 bars(approx. 40grams each)

Ingredients
1 cup Whole rolled oats
1 cup flax meal
1/2 cup Almond flour or meal
1/4 cup unsweetened cocoa(100%)
3/4 cup golden raisins
1/4 cup agave nectar or maple syrup
2 tablespoon fruit juice
1/8 teaspoon salt
1/4 teaspoon baking powder(alum free)
2 tablespoon canola oil

Method
Soak raisin in cold water for 5-10 minutes.Drain all water.
Coarsely grind the oats in a blender or grinder.Transfer in a large mixing bowl.Now coarsely chop the raisins in the blender.Combine it with processed oats and rest of the ingredients until well incorporated.
Line the baking pan(8x8) with parchment paper or lightly grease it with oil.Spread the mixture evenly on the prepared pan.Bake at 350F for 18-20 minutes until firm to touch.Let cool slightly,score and separate.Cool completely before storing in air tight container.Can store up to a month in a refrigerator.

Savory Scones With Carrots and Greens

Scones make a delightful start of a morning,quick to bake these light and flaky bread of British origin are apt for breakfast or any meal of the day.My DH(who can sniff out butter in any disguise) prefers these without butter,I'd bake these with Olive oil just for him.But in the following recipe I use butter ,as it was just for me and my boys,we do love butter once in a while and besides nothing can replace butter in these scones for a flaky texture.Vegans could use shortening but be mindful of the trans fat in it.And use Soy milk and tofu instead of milk and butter milk.
The fruity scones are popular treats for breakfast,but this savory version with fresh greens and lightly sweet carrots proved to be an equally lovable delight.

Savory Scones
Preparation time: 2 minutes
Cooking time :12-15 minutes
Serves :3
Ingredients
2 cups Whole wheat flour
1 teaspoon of baking powder(aluminum free)
1/4 teaspoon baking soda
1/2 cup of fresh greens(spinach,broccoli rabe,chard or kale),finely chopped
1/2 cup carrots,finely shred
2 tablespoon of Organic butter,cold and cut in cubes
1 tablespoon flax seed meal (optional)
1/2 cup reduced fat butter milk or silken tofu
3/4 cup reduced fat milk or soy milk
pinch of black pepper or cayenne pepper
1/2 teaspoon of salt

Method
Preheat oven to 400F.
Combine flour, baking powder,soda and salt in a large mixing bowl. Mix well.Add the cold butter and using a fork cut in to the flour. Stir in carrots and herbs , coat well in the flour. Make a well in the center and pour in the butter milk and the milk. Gently fold the mixture to combine everything.
Sprinkle some all purpose flour on your work surface and press the dough in to circular shape. Place on the cookie or baking sheet and mark in to 7-8 wedges.
Bake for 12-15 minutes until lightly brown.For a darker and crisp scones,turn the broiler on just for few seconds before getting them out.Cool for a minute or two. Separate along the marking.Serve warm with your favorite beverage green tea,coffee or chai.

The savory scones are off to suitable events:
1.BBD - Spring Country Breads
2.15 minute meals
3.FIL:Carrots

A Well-balanced Chocolate Granola Bar

Don't you love such grab-and-go pick-me-up bars?.With summer around the corner ,which also means travel adventures and excursions,a well-balanced snack like such will not just save few bucks but also satisfy your hunger while avoiding the empty calories from the junk snacking.Needless to say these bar also make a splendid breakfast-on-the-go.
Last week I bought this granola cereal ,only to be baffled by its sugar content,18grams per serving,that's very sweet( nearly as much sugar as in a chocolate candy bar!).I was carried away by the alluring "all natural,low-fat,good source of fiber" catch-words of health foods on the box and overlooked the high sugar content.Now what do you do to mend such mistakes? The only fix I could think of is to make this chocolate granola bar with no added sugar and added nutrition.The result was very satisfying Well-balanced low-sugar bar ,don't you agree?
You could also try my Oats dates or Fruit Dark Chocolate & Almond Granola bars granola made with plain oats in case you don't have such sweet granola in store.Or check the variation of the same recipe with plain oats at the end of the post.

(Makes about 6 rectangular bars)
Ingredients
2 cups Granola Cereal(I used this),coarsely ground in a food processor or blender.
1/2 cup Unsweetened cocoa powder
1/2 cup Brown Rice flour
1/4 teaspoon baking powder
1/2 cup nuts(Almonds or pistachios or walnuts),coarsely pulverized in a processor or grinder.
1/4 cup raisins or cranberries or cherries,coarsely chopped[I didn't use any dry fruits,the cereal was already mixed with raisins]
1 large Organic egg ,Vegans could substitute with 1/2 cup firm tofu
1/4 cup flax seed meal
2 tablespoon all-purpose flour
1/4 teaspoon salt
1 cup reduced fat milk or soy milk[add a little more if the mixture is too dry]
2 tablespoon Extra virgin olive oil

*you could use 1/4 cup of brown sugar if the cereal is low in sugar(i.e <6grams).
** the brown rice flour adds a little crunch to the bar besides the nutrition.Whole wheat flour or all purpose flour can also be substituted.

Method
Preheat Oven to 350F.
Combine all the dry ingredients in a large mixing bowl.Whisk egg in another smaller bowl,mix in oil and milk.Now gradually add this to the dry mixture until well incorporated.
Spoon the mixture on to a baking pan(8X8 inches).Now is the time to score using a table knife in to required size portions.
Bake for 20 minutes .Remove from the oven;leave in the pan to cool slightly.Separate along the cuts.cool on rack,store in air tight container in a refrigerator for up to a week.

Variation with Plain rolled oats
2 cups whole or quick cooking rolled oats
1/2 cup Unsweetened cocoa powder
1/2 cup Brown Rice flour
1/4 cup all-purpose flour
1/2 cup nuts(Almonds or pistachios or walnuts),coarsely pulverized in a processor or grinder.
1/4 cup raisins or cranberries or cherries,coarsely chopped
1 large Organic egg ,Vegans could substitute with 1/2 cup firm tofu
1/4 cup flax seed meal
1/4 cup brown or white sugar
1/4 teaspoon Baking powder
1/2 teaspoon salt
1 cup reduced fat milk or soy milk[or use 100% fruit juice]
3 tablespoon Extra virgin olive oil or vegetable oil


The Grab n Go Healthful bars are off to Ben's Homemade # 3 - Bars and Poornima's For the love of chocolate.

Lunch Box Friendly :Vegetable and Mango Jam Pockets

These kid approved whole grain vegetable and Jam pockets make a tasty lunch box food,sure to satisfy a health conscious mom and a picky eater's taste buds. Choose your child's favorite fruit and vegetable for the stuffing.

The mildly sweet Mexican champagne mangoes sounded so appropriate for making the Jam.The outcome was finger licking good,mildly sweetened and so versatile,spread on toast or any kind of bread or flat bread for a relishing mango goody .
For the vegetable stuffing I choose some fresh asparagus,though not a favorite of my boy but I paired it with his favorite potatoes and carrots.Sure healthy disguise.
If making these pockets sounds impossible in the morning rush hour,little bit of prep work must make it a fantastic quick fix lunch box meal.Prepare the dough the night before,the Jam any day in advance and the vegetable filling the night before.Voila,all you have to do in the morning is shape and bake the pockets,and the well balanced whole grain,fruit and vegetable lunch box is ready in 15 minutes!


Homemade Mango Jam

Ingredients
3 mangoes(I used the mildly sweet kind champange),Peeled and cut in cubes
1/4 cup brown or white sugar
1/2 cup water
1 cinnamon stick
Method
Simmer all the ingredients in a pot until reduced to glossy thick mixture.Remove the cinnamon stick,cool and store in sterilized jar in a refrigerator for up to a month.


Vegetable and Jam Pockets

(Makes 6-8 pockets about 5 inches long)
Ingredients for Pockets
2 1/2 cups Whole wheat flour[or use 1 cup all purpose flour and 1 1/2 cup whole wheat flour]
1 tablespoon Flax seed meal(optional ,for added nutrition)
1 tablespoon Olive oil
1/2 teaspoon salt
1 pack active dry yeast,about 1 teaspoon
1/4 cup warm water
pinch of sugar

For Vegetable Stuffing
2 cups Chopped Any fresh vegetables I used baked\cooked potatoes,fresh asparagus and carrots,finely chopped
1/4 teaspoon turmeric
1/2 teaspoon chilly powder
1 garlic clove finely chopped
1 tablespoon Olive oil
1/2 teaspoon Salt

Method
Prepare the dough
In warm water mix in the dry yeast and pinch of sugar. Let sit for 5 minutes.
In a bowl start mixing the flour ingredients along with the yeast. Make a smooth dough and place in a greased bowl and cover. Allow to rise for an hour until double its size or leave it overnight.
Cook the filling
Heat oil in a pan and saute vegetables with garlic and spices for few minutes. Cook just until tender about 5 minutes. set the stuffing aside to cool.
Shape and Bake the Pockets
Preheat Oven to 450F.
Knead the dough for few seconds and divide in to about 6 portions. Take one portion of the dough and roll in to a rectangular shape using a rolling pin. Place a table spoon of stuffing Vegetable or Mango Jam ,spread along the center .Fold once ,then close the open ends ,turn and place on baking sheet. Finish making the remaining pockets,place them about 1/2 inch apart from each other.
Bake for about 15 minutes until crush turns lightly brown.


I'm sending these over to Meeta's Monthly mingle,hosting this month's kid lunches is Srivalli of Cooking4allSeasons.

Cinnamon-Cocoa Quick Bread

The captivating sweet aroma of cinnamon evokes happiness.Its essential oils have been used for aromatherapy since times immemorial,no wonder its a familiar spice in natural air fresheners.
There are two common kinds of cinnamon.The Ceylon cinnamon ,looks like a cigar ,is considered the real cinnamon,is relatively brittle,sweeter and aromatic than the others kinds.Its related common species Cassia Cinnamon,the thick barks,is much tougher to grind and has more intense flavor.This spice is considered good for controlling diabetes and lowering cholesterol.The rule of moderation also applies to cinnamon ,not healthy when consumed in excess.

Cinnamon is also the most common baking spice.The Cinnamon-Cocoa Quick Bread has been adapted from Kevin's Cinnamon Bread.Adding Cocoa is optional,make is exclusively with cinnamon for a cinfully good loaf of bread.

Ingredients
1 1/2 cups Whole Wheat flour
1 cup All Purpose Flour
1/2 a teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup brown sugar
2 large organic eggs or replace with 1/2 cup flax seed meal
1/2 cup Reduced Fat Organic Milk or soy milk or almond milk
1/2 cup Organic reduced fat yogurt
1/4 cup Extra virgin Olive oil
1 teaspoon pure vanilla(alcohol-free)
little bit of butter for greasing the pan

For Cinnamon Filling\Topping
2 teaspoon ground cinnamon(I used Cassia)
1 tablespoon unsweetened Cocoa powder
1 tablespoon brown sugar

Method
Preheat oven to 350 degrees F and place rack in center of oven.Grease a 9 x 5 x 3 inch loaf pan with butter; set aside.
In a large mixing bowl sift the dry ingredients(flours,salt,baking soda and powder).
In another smaller bowl,crack the eggs ,whisk for few seconds then combine rest of the wet ingredients(sugar,oil,milk,yogurt and vanilla).
Pour this wet mixture in to the flour mixture,gradually while stirring it for a lump free batter.
Mix together the cinnamon filling\topping ingredients in a bowl.
Spread the 1/3rd of the batter in to the prepared pan,sprinkle 1/3rd of the cinnamon mixture all over the batter.Now spread 1/3rd of the batter,then sprinkle 1/3rd of the cinnamon mixture.Lastly spread rest of the batter and sprinkle with remaining cinnamon mixture.
Bake in the middle rack of the oven about 45-50 minutes until toothpick inserted comes out clean.
Cool about 30 minutes;loosen the sides using a table knife,flip the pan on to the cutting board. Slice and serve.Can be refrigerated in an airtight container for up to a week.

This homemade quick bread is my entry for Homemade Bread #2




The click is my entry for Click-Wood,an exciting photography event started by Jai and Bee of Jugalbandi.

Crunchy Oats Dates Bars and Oats beauty Secret.

Did you know besides being a super healthy for heart,oatmeal is also a brilliant skin nourishing food?.During the frigid cold season,when the thermostats are running full time and air outside is dry,the skin suffers the most due to lack of moisture in the air.The best affordable remedy for dry skin is the oatmeal mask,it gently exfoliates ,nourishes and tones the skin for a smooth and supple skin.You gotta try it to believe it.Before the beauty treatment lemme share the crunchy oatmeal bar recipe with the sweet potassium rich dates,which nourishes from within the body.Its a perfect morning breakfast or snack on the go.




Ingredients
2 cups whole Oats
1/2 cup flax seed meal(its the binder ,or use 1 organic egg ,make sure the honey mixture is completely cooled if using egg)
1/4 cup Pure Honey
2/3 cup dates,chopped
1/4 cup of sunflower seeds
1/2 teaspoon salt
2 tablespoon Butter
2 tablespoon vegetable oil
1 teaspoon Orange zest
2 tablespoon Orange juice or apple juice or any fruit juice

Method
Spread the oats on a baking sheet and toasting a preheated oven at 300F,for about 10 minutes.Let cool.
Place butter,oil,honey,oil,orange juice and orange zest in a small saucepan.Heat gently ,stirring until butter has melted.Remove the pan from the heat and stir in the chopped dates,flax seed meal and toasted oats.
Spoon the mixture in to the baking pan(8X8 inches).Sprinkle the sunflower seeds on top and press down so they are lightly embedded in the surface.
Bake for 20 minutes in a 350F heated oven , until deep golden around the edges.Remove from the oven;leave in the pan to cool slightly.Using a sharp knife score the top in to rectangular or square pieces. Leave to cool completely,then cut along the marked lines.Bar can be stored in an air tight container for up to a week.

Simple enough to bake these bars are my entry for Baking for Beginners
Also try Fruit Dark Chocolate and Almonds Granola Bar


For the Oatmeal Spa Treatment at Home.

Oatmeal Morning scrub

Take about 1 cup of whole oats or porridge oats,process in a grinder,only until coarse ,do not grind smooth to a flours consistency.Store in air tight container
Every morning,take about tablespoon of the coarse oatmeal,splash water on face ,neck and lightly scrub and massage in the circular motion for a minute or two,before rinsing it all clean.Feel the change in the skin instantly.Do this regularly everyday for smoother complexion.



Oatmeal beauty mask

1 heaping tablespoon of coarsely ground oats
1 tablespoon Olive oil or almond oil
1 teapoon honey
2 tablespoon or little more of luke warm water.

Nicely combine all of the ingredients and apply all over face and neck.Lay back and relax with some soothing music playing.After about 20 minutes wash clean with lukewarm water first then with cold water.Do this at least once a week for renewing a tired and winter damaged dry skin.You could even use this as a body scrub,leave it on for 10 minutes before washing.

All you beauties out there do you have any winter skin care tip to share?

6 beauties shared their Skin care secrets:
Varsha Vipins Says "Masks made with Banana+honey is also good for winter skin"

Aquadaze says "Ever heard of oatmeal bath..where you grind the oats into a powder and sprinkle it in the bathtub? thats great for dry skin too.."

Sharmila says "For me milk cream with a little maida(all-purpose flour) works very well."

Bharti Says "If you mix in a teaspoon of sugar with the oatmeal mask, it makes a great scrub for hands/body."

Navita Hakim says "applying 1 tbsp of honey with 1/2 tsp of lemon juice on the face and keeping for 10 mins.Wash face for a fairer, smoother and visibly supple
complexion... "

Rajani Says "I actually grind oats & almonds together - makes a superb scrub"
Thank you:)

Vegan Pomegranate Bread

The ancient divine pomegranate fruit is considered a super food for its loaded with essential antioxidants and has heaps of health benefits.Its sweet, tart and juicy taste makes its a versatile ingredient,that could be used in any course meal from salads to desserts.The vegan pomegranate bread is full of goodness from this heavenly fruit ,in addition to the nutrition from Omega3 rich flax seed meal ,used as a substitute for eggs.This bread is my entry for Madhuram's Egg replacement : Flax seed meal event and Suganya's Vegan Ventures

Ingredients
1 cup all-purpose flour
11/2 cup Whole wheat flour
1/2 cup flax seed meal(replacement for 2 Eggs)
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup pomegranate
1/2 cup Olive oil
1/2 cup firm packed brown sugar or 3 tablespoon Agave Nectar
1/4 cup almonds or cashews or walnuts or pecans,toasted and chopped
1 cup of Orange juice or Apple juice
1/4 cup silvered almonds for topping

Method
Preheat oven to 350 degrees F and place rack in center of oven. Grease a 9 x 5 x 3 inch loaf pan with butter; set aside.

In a large mixing bowl sift the flours and mix in the flax seed meal along with the other ingredients until well combined.Top with silvered almonds.
Bake in the middle rack of the oven until the crush is lightly brown about 45-55 minutes.
Cool about 30 minutes;loosen the sides using a table knife,flip the pan on to the cutting board. Slice and serve . Store in an airtight container in fridge for a week.

Incredibly moist texture with the tangy bites of pomegranate seeds and crunch from nuts made this bread another favorite of our family.

Energy Bites

Nutty,crunchy cookies will cheer up a mid-morning coffee break or an after school snack.They are satisfying and packed full of healthy ingredients to restore flagging energy levels.I used loads of dried fruits without adding extra sugar ,seeds and nuts,eliminated the egg and replaced with flax seed meal which is rich in B vitamins,Omega 3s,anti oxidants and fiber.Flax seed meal can amazingly replace egg in any baking recipe.For more such recipes replaced with egg stay tuned with Madhuram's Egg replacement : Flax seed meal event.

(I used the store bought dried fruit and nuts blend\mix to add variety of flavors to the cookie)
Ingredients
1/2 cup nuts of your choice,finely chopped,I used Almonds,Hazelnuts and Walnuts
1/2 cup dried fruits of your choice,finely chopped,I used dried apricot ,cherries,blueberries and dates
1/2 cup sunflower seeds or shelled pumpkin seeds
1/4 cup all purpose flour
1/2 cup whole wheat flour
1/4 cup of flax seed meal(replacement of 1 egg)
3/4 teaspoon baking powder(aluminum free)
2 tablespoon light Olive oil
1/3 cup of Apple juice or Orange Juice

Makes about 15 Bites.

Method
Preheat Oven to 375F.
Mix the chopped nuts,dried fruits and seeds together in a bowl.Add the flour,baking powder and flax seed meal; stir to thoroughly combine. Slowly add in the oil and juice and stir until mixture is moistened and holds together.
Grease a cookie sheet ,using dampened fingers,scoop up a large walnut-size piece of mixture and form in to a ball. Press to make a small,thick cookie about 5cm in diameter and place on baking tray.Repeat with the remaining mixture.
Bake for 10-15 minutes or until slightly risen and just browned.Transfer to a wire rack to cool,then store in air tight container for up to 4 days.

Multi Seed(Pumpkin,Flax and Sesame) Bread

If I survive, I will spend my whole life at the oven door seeing that no one is denied bread and, so as to give a lesson of charity, especially those who did not bring flour.-Jose Marti


Bread is part of every household around the world, each region its prepared with a distinct variation. Parathas\Chapati in Indian Sub-continent, Pita in middle east, Ciabatta from Italy, Baguette from France ,Bing from China and Rye bread from Russia are some of the breads around the world.
Today is the World Bread day, an event started by baking queen Zorra ,inviting all baking enthusiasts around the world to bake bread or simply post about a store bought bread.

How did I become a baking enthusiast?, since I migrated to US and discovered an Oven in the Kitchen. There was no stopping to my experiments. Mistakes were made, but lesson are learned eventually.For the event, I baked a simple bread with all the seeds I could gather from my pantry. I hallowed a pumpkin recently for a pie and saved its seeds,roasted it for snacking and used some in this bread recipe. Also used Sesame seeds and Flax seeds to add more crunch and loads of nutrition to the bread.Recipe is that of an Italian bread with standard ingredients Yeast, flour and Olive oil.

Ingredients
3 cups Whole wheat flour(Fine ground) or Whole wheat pastry flour
1 active dry yeast pack,about 1 1/2 teaspoon
1/2 tsp sugar
1/3 cup toasted pumpkin seeds
2 tablespoon sesame seeds
1 tablespoon Flax seeds
3 tablespoon Olive oil
1 cup warm water
3/4 teaspoon Salt


Method
Prepare the dough
Dissolve the yeast in warm water, stir in the sugar and allow the yeast to get frothy, about 10 minutes.In a large bowl combine the flour, 1 1/2 teaspoon sesame(reserve rest for topping), Flax seeds and pumpkin seeds(reserve 2 teaspoon for topping). Add the yeast mixture and olive oil and knead until well combined.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 3-4 hours or leave it overnight in a dark corner.
Bake
Preheat oven to 450F.
Shape the dough in to a circle and place on a greased baking sheet and brush some egg white and sprinkle the reserved sesame seeds and pumpkin seeds. Proof for another hour by covering allowing to rise one last time before baking.
Place in the middle rack of the oven and bake for 30-35 minutes.Cool for at least 10 minutes on a rack and slice with a serrated knife.
Slather some spread or fruit preserves.

Or Make a sandwich for lunch


Nutrition facts
Pumpkin seeds >>Excellent source of minerals Magnesium, Manganese and Phosphorus. Good source of Iron, vitamin K,zinc,protein and copper.
Flax seeds >> Its a super food with excellent health benefits of lower cholesterol and blood pressure. Good source of Omega 3s ,calcium ,Iron and antioxidants.
Sesame seeds >>Its an alternate calcium source for milk allergic. Also a good source of Iron and minerals like magnesium ,copper and zinc.

Similar tempting bakes :

Sweet Focaccia


Spicy Veggie Buns

Flax Blueberry smoothie

Mixing 2 super foods,blueberry and flax in a smoothie, makes this drink super good for you.
Flax Blueberry smoothie

Ingredients you'll need are:
3/4 cup fresh Organic blueberries
1/2 ripe banana
1/2 cup Organic vanilla soy milk
1 cup Organic vanilla fat-free yogurt(or 3/4 cup fat free Greek yogurt like Okios or Chobani)
2 tablespoon flax seed meal
2 tablespoon Pure Organic honey

To make the Smoothie
Blend all the ingredients together until smooth and serve cold.