Sweet Potato Brownies

BrowniesLandscape

Ingredients:

2 medium sweet potatoes, cooked and mashed

½ cup brown sugar

½ cup unsalted butter or coconut oil

½ cup ground almonds

2 eggs, beaten

2 tbsp cocoa powder

1 tsp baking powder

1/3 cup chocolate chips

1 tsp vanilla extract

Method:

  1. Preheat oven to 350 degrees
  2. Melt butter and brown sugar in a pot on a low heat until sugar is almost melted. Add in the mashed sweet potatoes and stir until mix is combined.
  3. Transfer the mixture to a food processor and add in the rest of the ingredients, except the chocolate chips.
  4. Once the mixture is combined stir through the chocolate chips.
  5. Add to a baking tray and bake for 35 minutes.
  6. Cool in the tin, then slice and use BFree stencils to decorate.

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Guacamole with Spooky Tortilla Chips

guacamole

 

Ingredients:
1 packet BFree Sweet Potato wraps
Olive oil
Sea salt
3 ripe avocados
Juice of 1 lime
1 tomato
½ red onion
A small bunch of cilantro

Method
Preheat oven to 350°F.
Using a stencil, make ghost shapes from the sweet potato wraps.
Brush with olive oil, sprinkle over some sea salt and bake for about 10 minutes until crisp.
Dice the tomato, red onion and cilantro and tip into a bowl.
Mash the avocado and add to the bowl with the rest of the ingredients.
Squeeze in the lime juice, add sea salt to taste and serve.

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Mediterranean Stuffed Pitas

Vegan, Kosher, Gluten Free, High in Fiber, High in Protein

Also High in Vitamin A and Vitamin C and a Good Source of Calcium and Iron*

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Recipe Makes 4 servings

Serving Size: 2 Pita Halves

Ingredients:

  • 4 BFree Pitas, Halved Horizontally
  • 2 1⁄4 cups of Chopped Organic Kale, Washed
  • 1⁄2 cup Shredded Carrots
  • 1⁄2 cup Cherry Tomatoes, Halved (about 16 cherry tomatoes)
  • 1-15oz. can organic Garbanzo Beans, No Salt Added (preferably BPA-free lined can), like the kind by
  • Eden, drained with the liquid reserved in a small bowl
  • 3 tablespoons Freshly Squeezed Lemon Juice, divided
  • 1 tablespoon of Organic Tahini, No Salt Added (stir to uniform)
  • 2 Garlic Cloves
  • 1/4 teaspoon Salt
  • 1/8 teaspoon Cumin

Directions:

  • In a large pot over low to medium heat, add the chopped kale and 3 tablespoons of water. Cover and let steam for 5 minutes.
  • Meanwhile, in a food processor add the drained Garbanzo Beans, 3 tablespoons of Reserved Liquid from the can, 1 tablespoon plus 2 teaspoons of Lemon Juice, Tahini, Garlic, Salt and Cumin. Puree until smooth. Set aside.
  • Remove kale from the pot, strain, and toss with remaining lemon juice.
  • Assemble each pita half by spreading 2 tablespoons of hummus along the inside, and stuffing with 1⁄4 cup of lemony kale, and 1 tablespoon each of the carrots and cherry tomatoes.

 

Nutrition Facts Per Serving (1/4 Recipe, 2 Stuffed Pita Halves): 288 Calories, 4g Fat, 0mg Cholesterol, 410mg Sodium, 326mg Potassium, 49g Carbohydrate, 12g Fiber, 5g Sugar, 12g Protein, 119% DV Vitamin C, 12% DV Calcium, 11% Iron

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Maximize Your Post Workout Nutrition Plan– Ilana Muhlstein, R.D.N

 

BFREE Post Workout Toasts

How to Optimize a Post Workout Meal?

Heavy workouts burn off your body stores of water, protein and energy. Eating clean, nutrient-rich whole foods after exercising replaces what was lost, providing the raw materials needed for muscle restoration. Some benefits of proper post workout nutrition include improved muscle recovery, decreased muscle soreness, and an improved ability to build muscle, allowing you to burn more fat.

General Guidelines for a Post Workout Meal

1. Drink Water First: Rehydrate by replacing the fluid and electrolytes lost in sweat. Replace what was lost in your workout and then some.
• For a 1 hour workout, consider drinking 20-50 ounces of water for each hour of exercise, varying based on your intensity and perspiration.
• As a competitive athlete, you should weigh yourself before and after a race, and drink 20 ounces of fluids for each pound of water weight you’ve lost.

2. Fill Up on Iron-Rich Protein: Eating 20-25g of protein within an hour after exercise can help rebuild and repair muscle, and proteins containing iron, like the ones listed below, can improve oxygen delivery.
• Greek yogurt (1 cup): 23 g
• Whey protein Powder (1 scoop): 24 g
• Vegan Protein Powder (2 Scoops): 24g
• 3 oz. Chicken or Turkey breast: 24 g
• 3 oz. Halibut or Salmon: 23 g
• 1 ¼ cup Cooked Lentils: 23g
• 6 oz. Tofu: 24g
• 1 cup of Quinoa and 1 Cup of Black Beans: 24g

3. Always Include Complex Carbohydrates: Opt for complex carbohydrates that contain fiber and other nutrients such as protein, vitamins, and antioxidants to replenish your energy stores and lower inflammation.
• BFree brown breads, quinoa, legumes, brown rice, barley, and sweet potatoes are all great options.

More Post Workout Tips:

• Before eating, always, always go for WATER FIRST!!!
• Eat 30-60 minutes after your workout; our muscles are most receptive for healing and repair at this time.
• Be mindful of your hunger cues. Eat slowly, and breathe between bites.
• Don’t overcompensate. Remember to exercise portion control when it comes to high-energy, calorie- dense foods such as nuts/seeds, oils, avocado etc. Overeating could lead to inflammation and make you more sore after a workout.
• Take an Epsom salt bath to relax sore and tense muscles.
• Add essential oils to your post workout shower, bath, or damp towel. For example, eucalyptus helps to relieve strains and reduces inflammations associated with tears. Lemon is thought to boost your immune system, giving you the boost of energy you may need after a strenuous workout.

Optimal Post Workout Meal Recipe

Open Faced Cottage Cheese, Heirloom Tomato BFree Toasts with a Balsamic Glaze

Recipe Makes: 1 Serving as a meal or 2 servings as a snack
Prep Time: 10 minutes
Nutritious Qualities:  Gluten Free, Vegetarian, High Fiber, High Protein, High in Iron, Nut Free, Soy Free, Egg Free, Kosher

Ingredients:
• 2 BFree Brown Seeded Sandwich Slices
• 1/2 cup 1% milk fat low fat cottage cheese
• 1 medium heirloom or tomato, sliced thin
• 2 teaspoons of chopped scallions or chives
• 1/4 cup balsamic vinegar *
• 1 tablespoon of brown sugar *

Directions:

In a nonstick saucepan over low heat, combine balsamic vinegar and brown sugar and stir occasionally for 5 minutes for the balsamic to reduce. Meanwhile toast the 2 pieces of bread and spread each with 1/4 cup of cottage cheese.  Turn off the flame on the balsamic glaze and let sit for another minute while you arrange the tomato slices and scallions over the cottage cheese. When the balsamic glaze is nice and thick, pour over toasts.

*There may be some balsamic glaze leftover, but you can lick it up, its so good!

Nutrition for Whole Recipe= 339 calories, 5g fat, 50g carbohydrates, 7g fiber, 22g Protein, 22% DV Vitamin A, 41% DV Vitamin C, 12% DV Calcium, 21% DV Iron

 

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Defining a Healthy Snack – Ilana Muhlstein, R.D.N

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What is the Purpose of a Snack?
The purpose of a snack is to keep you satisfied between meals, with just enough food to sustain your energy and prevent you from getting too hungry that you overeat at the following meal, but not too much food that would spoil your appetite for a real meal.

What Constitutes as a “Snack”?
A snack should be about:
• 90-200 Calories
• Contain at least 4 g of Fiber or Protein, but ideally both, for optimal fullness
• Not contain added sugars or artificial colors or dyes
• Should always be accompanied by lots of water
• Should always contain fresh produce

Nutritious Tips:
¥ Before eating, always, always go for WATER FIRST!!!
¥ Keep healthy snacks at eye level for you, but especially for your children, to encourage healthier choices
¥ Keep the junkier foods in opaque containers, and on very high shelves (or not in the house at all) to demonstrate “out of sight, out of mind”
¥ Clear your counters. Studies show that people who keep cereal boxes, sodas and cookies on the counter tend to weigh up to 20 pounds more than people who keep fruit on the counter.
¥ Stay mindful. Often a snack gets treated more casually than a meal and doesn’t get the full respect it deserves. Try to sit and pay attention to your snack at a table, as you would a meal, rather than eating it while standing, driving or watching TV, which can all lead to overeating.
¥ Think of a snack as a noun, not a verb. The verb “snacking” usually gets people into a mindless state of overeating and clearing their pantries rather than taking the same amount of time to prepare a proper healthy dish, like the one below that only takes 3 minutes! .

Perfect Snack Recipe:
Vegan Power Pizzas using the BFree Quinoa and Chia Seed Wraps
Recipe Makes: 2 Servings.
Prep Time: 3 minutes
Nutritious Qualities: Less Than 150 Calories, Vegan, Gluten Free, Peanut Free, Kosher, Low Sodium

Ingredients:
1 BFree Quinoa and Chia Seed Wrap
1 tablespoon of all natural unsalted almond butter (only ingredient should be dry roasted almonds)
1 tablespoon of organic unsweetened flake coconut, divided
1.5 ounces of raspberries and/or blackberries (about 5 berries)
Sprinkle of cinnamon (optional)

Directions:

1. Take tortilla and a slightly damp paper towel and microwave for 15 seconds until soft and hot. Spread 1 tablespoon of all natural unsalted almond butter on tortilla.

**Nutritious Note: Spreading it while the tortilla is warm helps the almond butter spread smoother and thinner so you don’t need as much and can save fat and calories.

2. Then sprinkle with 2 teaspoons of organic unsweetened coconut flakes. And top with 5 sliced berries. Top with the remaining teaspoon of coconut flakes. And enjoy!

Nutrition Per Serving (1/2 pizza): 138 calories, 8g fat, 14g carbohydrates, 6g fiber, 2g sugar, 4g protein, 96mg sodium, 9% DV vitamin C, 5% DV calcium, 3% DV iron.

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Raw Banoffee Luxury

Raw Banoffee luxury

 

INGREDIENTS

For the base:

1/3 of a cup of walnuts

1/3 of a cup of pecans

1/3 of a cup of cashews

1 tablespoon of melted coconut oil

For the topping:

4 ripe bananas (2 for the cream and 2 for slicing)

6 pitted medjool dates (or any dates)

1 tablespoons of almond or cashew butter

1 tablespoons of melted coconut oil

1 tablespoon of raw agave or maple syrup

DIRECTIONS

Make the base first by placing all the nuts in a blender for 1-2 minutes or until crumbly, then add the coconut oil and dates to make it a little sticky. Fill the bottom of a small container with a layer of the mixture. Then slice two bananas and place a layer of them on top of nuts. Next, make the banana cream layer by placing all the ingredients into the processor and blend for two to three minutes until a creamy layer forms. Layer this on top of the bananas, and then repeat the layering depending on the depth of your container. Enjoy ♡

Nutritional Information: 650 kcal, 45g CHO, 13g Protein, 45g Fat

 

We love to hear about your favourite recipes using BFree so don’t forget to tag us on InstagramFacebook and Twitter or using the #BFree

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Peanut Butter & Banana Rolls (gluten free)

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These peanut butter and banana rolls are so tasty yet so easy to make, and make a great healthier alternative to sugary snacks. They’re also great as a quick breakfast on the go, as a snack for movie nights or for kids parties.

Vegan / Dairy Free / Gluten Free / Egg Free / No Added Sugar

Ingredients:

Organic smooth peanut butter

Banana, peeled

BFree Multigrain wraps

Method:

Heat a dry, unoiled frying pan and place a wrap on it for about 10 seconds until warm.

Spread peanut butter evenly on the wrap, place the banana on the edge of the wrap and roll.

Using a sharp knife, cut the rolled wrap into small pieces.

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BFree Easy Bruschetta ♡

Bruschetta-small-1024x687

 

Looking for a creative starter or simply a snack to keep you going throughout the day? Why not try BFree Bruschetta using our new Soft Sandwich rolls! Super-quick to make, yet so tasty ♡

Ingredients

  • 6-8 plum tomatoes (Tailor per number of guests)
  • Garlic cloves
  • 1 Tbsp Balsamic vinegar
  • BFree soft sandwich rolls
  • Mixed herbs
  • Olive oil

Method

  1. Cut the BFree roll in half.
  2. Pre-heat over to 180 degrees.
  3. Dice or cube the plum tomatoes and place in a mixing bowl
  4. Crush the Garlic and add to the mixing bowl.
  5. Add mixed herbs and any other spices you like to the mixing bowl as well as some olive oil and stir.
  6. Spread the tomatoes with the added herbs evenly on the BFree rolls.
  7. Place the rolls in to the oven until lightly toasted.
  8. Place on serving plate and lightly sprinkle some balsamic vinegar.

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Gluten Free Pumpkin Pie

Pie Slice & Cream

This Pumpkin Pie is gluten free, dairy free and has no refined sugar. It’s great as a filling dessert in Winter. Or you could have a slice for breakfast for something different!

Ingredients

3/4 cup Ground almonds
3/4 cup gluten free flour
1 tbsp Coconut oil
2 tbsp coconut sugar
4 eggs
1 1/2 cups pumpkin purée (or sweet potato)
1 can coconut cream
2 tsp Vanilla extract
1/2 cup maple syrup
2 tsp cinnamon powder
2 tsp nutmeg powder
1/2 tsp allspice
Pinch ginger powder
Few drops of stevia (optional)
Cream for serving (optional)

Method

To make the filling:
In a large bowl, mix the pumpkin purée, can of coconut cream, 3 of the eggs, maple syrup, nutmeg, ginger, cinnamon, allspice, vanilla and stevia. Stir well.

To make the ‘pastry’ base:
Melt the coconut oil in a small bowl over a larger bowl of hot water.
In a large bowl, mix the ground almonds, flour, 1 tbsp coconut sugar, coconut oil, and 1 egg. If mix is too wet add more flour. If too crumbly, slowly add teaspoons of water while mixing until right consistency (e.g. If it makes a ball that isn’t too sticky). Press the mix into a greased cake tin and bake at around 160degrees for 7-10 minutes. (Mix the filling while waiting). Remove from oven and let cool slightly for about 2-3 minutes.

Pour the pumpkin filling into the base and bake at 170 degrees for about 30-40 minutes. Remove from oven and sprinkle the remaining coconut sugar on top. Pour cream or cream substitute on slices for pouring (optional).

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Pumpkin Spice Spread Recipe (dairy free & vegan)

pumpkin spread bagel

This spiced pumpkin spread will make the house smell great and is perfect on toasted bread or a bagel as a sweet treat. You can also use it as a pancake topping, to add flavor to plain yogurt, or even to make a pumpkin spice latte!

 

Ingredients:

1 cup of cooked and pureed pumpkin

Sweetener of choice (e.g. coconut sugar/maple syrup)

1 tsp cinnamon

¼ tsp nutmeg

¼ tsp allspice

Pinch of sea salt

 

Directions:

Mix  the pumpkin puree and sweetener in a saucepan and stir constantly over a medium heat for about 10-15 minutes until the mix thickens, then add the spices and salt and cook while stirring for another 5 minutes. Remove from the heat and stir in the vanilla, then let it cool completely before serving.  It should keep for at least a week if stored in a sealed container in the fridge.

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