Caven Nutrition Group

Ottawa’s Experts in Weight Loss Nutrition, specializing in healthy and sustainable weight loss, digestive issues, hormonal health, and stress

chocolate

Chickpea Brownies with Coconut Yogurt Nut Butter Swirl

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This snack idea hits the spot when you’re looking for a grab and go snack. Rich in protein these are topped with nut butter, these are a good snack with enough to share!

Ingredients

1 can of organic chickpeas drained and rinsed (I like Eden Organics line of canned beans because their cans are BPA free!)
3 large eggs
1/2 cup melted coconut oil, plus some for the pan
1/2 cup cocoa powder
2 tbsps vanilla extract
1/2 to 3/4 cup Monk Fruit Extract or Xylitol (depending on how sweet you wish it to be)
½ cup chocolate chips (Krisda chips are sugar free or you can use 80% (or more) dark chocolate chopped or grated
2 tbsps of Yoso Coconut Yogurt
2 tbsps of natural nut butter of choice heated up for easy drizzling

Instructions

1. Preheat oven to 350 F
2. Grease a parchment paper lined pan with coconut oil. 8 inch x 11 inch works!
3. Place the chickpeas, eggs, coconut oil, cocoa powder, vanilla extract and sweetener of choice in a food processor and process until smooth.
4. Remove the blade and gently stir in the chocolate of choice
5. Transfer the mixture to a parchment paper lined greased pan
6. Bake the brownies for 30-35 minutes, or until set in the centre
7. While this is happening mix the coconut yogurt with nut butter and whisk thoroughly. Heat the Nut butter as needed for a few second in a microwave or in a pot
8. Once the brownies are baked drizzle the coconut nut butter mixture over with a spoon!
9. These can be stored in the fridge for a week or freezer for 2 months!
Chickpeasb

Powered up Protein Bars! Easy to make and easy to love.

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The protein bars are awesome, tasty and easy to make!

Powered up Protein Bars!
Ingredients
2 cups (160 g) oats
1/2 cup (40 g) vanilla or chocolate protein powder from Genuine Health (We used Vanilla Chocolate Fermented)
2 Tbsp (14 g) ground golden flax (Grounded flax seeds make the nutrition more available)
1 tsp ground cinnamon
1 tsp ground ginger
1/4 tsp salt
1/4 cup (64 g) almond butter, I used peanut butter
1/4 cup (80 g) honey, or maple syrup or 1 tbsp of Stevia mixed with 2 tbsps of water.
1/2 cup (120 ml) unsweetened vanilla almond milk or coconut milk, we used organic from the can! 🙂
1 tsp vanilla pure extract
1/3 cup of Krisda Chips
1 tbsp of coconut oil to line the pan!

Instructions
Preheat oven to 350F and prepare an 8×8 (20x20cm) baking pan by lining with parchment and then greasing with coconut oil! Set that aside.
In a mixing bowl, combine the oats, protein powder, flax, cinnamon, ginger, and the salt. Set aside.

In a medium-sized mixing bowl, with a wooden spoon, combine almond butter, sweetener of choice, almond milk or coconut milk, and vanilla. Mix until fully combined. Pour the wet mixture over the dry and then mix well. You can use your hands! Now mix in those chocolate chips!
If you find the batter if too dry add more milk if too wet add more oats!
Take the mix and press into the prepared pan and bake for 20 to 25 minutes! * You gotta let this cool cool then cut it. These are great stored in between parchment and you can freeze them!

** Recipe adapted from Running with Spoons!!

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Move over macaroons, we have a Chocolate Coconut Oil Square Recipe to share!

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If you are pressed for time these quick and easy chocolate squares are great for a quick treat! These chocolates are silky, melt in your mouth goodness and are good for you.

Ingredients:
2/3 cup of coconut oil
2/3 cup cocoa powder
1/3 cup maple syrup (honey may be used)
½ tsp vanilla
Pinch of Himalayan salt

And make them like so:

1. Melt the coconut oil in a small saucepan.
2. Once melted, add the remaining ingredients.
3. Mix thoroughly.
4. Pour into a parchment lined pan or cookie sheet.
5. Allow to cool in fridge for 4-6 hrs or until set.
6. Break into pieces and store in the fridge.
7. ENJOY!
You can get creative and add nuts, dried cranberries or mint oil!

Appetizer Roundup!

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With the holidays just around the corner, we thought it would be nice to give a bit of a recipe round up. But then we thought wouldn’t it also be wonderful to give you at least one new idea too. I find that around this time of year we are all presented with cheese platter, after cream cheese based dip, after cheese platter. So a little while back while hosting a nothing but vegetables party (strange theme I know) I started playing around with the idea of making a dairy free warm spinach dip. While experimenting I came up with a Gluten Free, Dairy Free, Vegan Spinach dip, it was served with vegetable sticks and gluten free seed crackers and it was a huge hit!

– Brittany Gordon

Ingredients:
1 package of extra firm silken tofu
1 bouillon cube veg. GF
1.5 tbsp garlic powder
1 tbsp Braggs soy sauce
1/4 tsp cayenne pepper*
2 green onions diced
1/2 cup diced and steamed spinach
2 tbsp lemon juice
Black pepper to taste

Directions:
Steam chopped spinach. You will need at least twice as much raw spinach, if not more, to yelled 1/2 cup steamed. Set aside to cool. If you are pressed for time chopped spinach from the freezer section works fine, but be sure to drain the liquid.
In a blender mix together the first 7 ingredients. While they blend squeeze 2tbsp of fresh lemon juice and dice the green onions (white and green parts).
Place tofu mixture in a medium bowl and fold in lemon juice and green onion. Once nicely mixed together add in the cold steamed spinach mix vigorously to make sure the spinach breaks up and is evenly distributed in the dip.
Chill for an hour to let set. Serve with rice crackers, pita bread or vegetables.
*with 1/2 tsp of cayenne the mix is pretty very spicy. If you or your guests are spice adverse I would recommend lowering this amount to 1/8 tsp.

Here are some easy and treats and appetizers we have posted on our blog in the past. These are great healthy ideas for when you are hosting that inevitable holiday party or participating in a cookie swap:
Roasted Chickpeas (https://cavennutrition.com/roasted-chickpeas-are-a-perfect-snack-and-these-maple-roasted-ones-are-a-hit/)
Chocolate PB&J Cups (https://cavennutrition.com/roasted-chickpeas-are-a-perfect-snack-and-these-maple-roasted-ones-are-a-hit/)
2. Chocolate PB&J Cups (https://cavennutrition.com/pb-and-j-chocolate-cups-you-can-make-at-home/)
3. Chocolate Protein Chickpea Cookies (https://cavennutrition.com/chocolate-fermented-protein-powder-chickpea-cookies/)
4. Zucchini Fritters (https://cavennutrition.com/zany-for-zucchini-fritters/)
5. Nut free treats: http://cavennutrition.com/looking-for-a-nut-free-healthy-snack-check-out-a-recipe-we-shared-at-kids-day-kanata-this-weekend/
6. Gluten Free Cookies: https://cavennutrition.com/lyndas-gluten-free-cookie-recipe-a-must-try/
7. Coconut Truffles: https://cavennutrition.com/the-many-health-benefits-of-coconut-oil-on-ctv-morning-live/
Hope these ideas help to make your holiday season healthy, tasty and fun!

dips

Hearty Snack Attack Cookies, perfect for snack time!

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These cookies are sure to be a crowd pleaser. They are dairy and egg free and use dates as the sweetener! Mix in some Genuine Health Natural Protein or Greens to amp up the nutrition!

Hearty Snack Attack Cookies

Ingredients
• 1/2 almonds soaked
• 1/2 coconut shredded and unsweetened
• 1/2 tsp organic matcha green tea powder
• 1 cup dates soaked preferably
• 1/2 cup quinoa uncooked
• 1/2 cup coconut oil
• 1 scoop fermented vanilla or unflavoured protein powder
• 1 scoop Genuine Health Natural Protein or Vanilla Chai Greens
• 1/2 nut milk or other milk alternative, like coconut milk.

Directions
Place almonds, coconut, matcha and dates in food processor or strong blender and blend. Now add in quinoa, coconut oil, Genuine Health Proteins or Greens and nut milk. Blend again. If batter is too dry try adding a bit more liquid. Once blended scoop out with a spoon onto a parchment paper lined baking sheet.
Bake at 350 F for 25 minutes. These cookies will fall apart if not given time to cool. Leave them along for 10 minutes!

Chocolate! Chocolate? Yes Chocolate. Get the scoop on what is best on CTV Morning Live!

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What’s the deal with chocolate and what are the best options?

“Food of the Gods”
Benefits:
• Highest antioxidant food in the world, 15x blueberries, 20x green tea, 30x red wine
• #1 food for your heart
• Flavanoids – antioxidants which protect from damage to the arteries, function like a low dose aspirin preventing clumping platelets

• Plant sterols which lower cholesterol by inhibiting uptake of dietary cholesterol
• Arginine- makes nitric oxide which causes blood vessels to dilate, decreases inflammation and blood pressure
• Best source of Magnesium- #1 mineral deficiency in the world, relaxes and decreases blood pressure
• Good source of iron
• Manganese and chromium- balance blood sugar
• Phosphorous for bones
• 7 chemicals that your body uses for bliss and love- but are destroyed by heat

giddy yoyo

Butternut Squash Pudding

¾ cup roasted butternut squash ( must let cool before blending)
2-3 tbsps cacao powder
2 tbsp maple syrup or honey
2 large tbsps of nut butter ( peanut, almond, or tahini nut allergy)
1 tsp pure vanilla extract
¼ tsp sea salt
¼ cup water or coconut milk
A small amount of coconut oil

Directions

To make a puree take a sharp knife and slice the butternut squash in half long ways and de-seed. Then take a small amount of coconut oil and distribute it evening place it face down (place the squash peel side down) on parchment paper. Set the oven to 400 F or 424 F for 25 minutes. Ensure you flip the squash carefully with a fork and knife ( it will be very hot) now facing up and roast for another 20 to 25 minutes. Once you can poke a hole all the way through with a knife, your squash is done!
Now scoop out the insides and put in ceramic or glass bowl and let cook for at least an hour.

You can place in the freezer to speed up the process.
Then gather you cacao powder, maple syrup or honey, nut butter or tahini, vanilla extract, sea salt, coconut milk or water and place all in a good quality blender or food processor and BLEND! Taste to see if it is to your liking. If so place in a container in the fridge and let cool. I find the longer you let it sit the more delicious .

Making Chocolate from Scratch
¼ raw cacao powder (We love Giddy Yoyo)
4 Tbs coconut oil
3 tsp of honey or 2 tiny pinches of stevia
½ tsp vanilla extract
Put these ingredients into a pot on low heat and melt, you can stir slowly. Take off the heat once it is melted so it does not burn.
Line a mini muffin tin with tiny muffin liners. If you chocolate has solidified in the pot just reheat again slightly. Once it is liquid, spoon a little of the chocolate into the bottom of each tin. You just need to cover the bottom of the liner with a little chocolate. Put these in the freezer for 10 to 15 minutes.

Fillings:

Raspberry Coconut
Ingredients

10 Raspberries
1 tsp of coconut
Mash the raspberries and coconut together. Place on top of bottom layer of chocolate and cover in chocolate and freeze for 10 to 15 minutes and enjoy! Omit raspberries if you like.

Hemp Seeds
Ingredients
½ tsp of hemp seeds
Place is middle layer, freeze and then place more chocolate over and garnish with hemp seeds.
And freeze again.

Rainforest Butter, Cashew Butter or other nut butters
Ingredients
1 heaping Tbsp of nut butter
1 tsp or tapioca flour or arrowroot flour or coconut flour
1 tsp sea salt to sprinkle on top
1 tsp vanilla extract
tiny sprinkling of cacao powder
1/2 tsp maca powder (We used Giddy Yoyo)
Mix together the nut butter, maca powder, vanilla, arrowroot flour or tapioca flour and cacao powder. Mix until it you are able to form balls. If needed add more vanilla extract, nut butter or flour.Make little balls and put them on top of the chocolate layer on the bottom pressing them down. Use the chocolate from the pot and cover you middle layer!
You can sprinkle sea salt on the top if you like!
Put them back in the freezer for 10 to 15 minutes and enjoy!

Not from Scratch

Ingredients

1 to 2 bars of Giddy Yoyo 70% (or more) Dark Chocolate
Directions:
Melt slowly in a pot, freeze bottom layer and follow the directions for fillings and then cover with chocolate and freeze again.

Hot Cocoa Elixir

Serving Size: 2
Preparation Time: 10 minutes
3 Tbsps Raw Cacao Powder
1 tsp Maca Powder
2 Tbsps Raw Honey (or vegan: Coconut Sugar or Maple Syrup)
1/8 – ¼ tsp Sea Salt
¼ tsp ground Cinnamon
1/8 tsp Cayenne Pepper
¼ tsp ground Ginger
Half of a Vanilla Bean, scraped (or 1/4 tsp Vanilla Extract ensure it is pure for best flavour)
3 Cups Almond, Hemp, or Coconut Milk or use another plant based milk.

Directions:
In a small-medium sauce pan, warm your milk and let it cool a little and turn off the burner . Then add in all ingredients and whisk, then turn heat back up to medium. Garnish with a sprinkle of cinnamon, and consume immediately! Depending on your stove be can heat quickly so ensure to whisk often.

Chocolate Mousse
1 can coconut milk
7 tbsps of coconut sugar or date sugar
½ cup cacao powder
¼ melted coconut oil
2 tbsps pure vanilla
1 pinch salt

Blender the coconut milk, coconut sugar, cacao powder, coconut oil, and vanilla and salt. Put into cups. Refrig for 30 mins to 60 minutes.AND BAM! Garnish with berries or orange curls.

Here is a link to chocolate avocado pudding: YUM

Catch the segment here! http://ottawa.ctvnews.ca/video?clipId=734995

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