A Healthy Nut-Free Snack [Review]

Healthy and filling snack foods always catch my eye. When I came across Tiger Nuts, I was curious what these "nuts" were all about. Nuts are a big part of my family's snacks because they are nutritious, healthy, and delicious! Tiger Nuts are actually tubers (a root or something that grounds underground). When they dry, they resemble chickpeas in size and look. Tiger Nuts are a low-calorie, healthy, nut-free snack food that can help with weight loss.

Tiger Nuts                  
Tiger Nuts Flour       

Rating: total green check marks out of 5.

The Good	The Not So Good
Healthy snack food
Portable
High in fiber, keeps you full

Let's talk about what Tiger Nuts actually are. They are tubers, not nuts. If you are looking for a nut-free snack or a nut-free gluten-free flour, then this is the perfect product for you. Tiger Nuts are raw and dried. They are high in fiber, which keeps you feeling full longer and helps aid in moving food through the digestive tract. Tiger Nuts also act a prebiotic to stimulate the growth of good bacteria.

One ounce of tiger nuts (~50 pieces) contain 120 calories, 10g of fiber, and 7g of fat. Compared to other nuts, Tiger Nuts are a great low calorie, low fat, and high fiber snack.

I received a package of peeled Tiger Nuts and a package of Tiger Nuts gluten-free flour. Tiger Nuts are a great on-the-go snack and the package is portable. They are raw nuts (tubers) that have been dried and look like chickpeas. They are slightly chewy, in a satisfying kind of way. Tiger Nuts have a sweet and nutty flavor. My toddler and I have enjoyed snacking on these. The size is just right for him to be able to grab and chew on, though the package does caution not to give to young children. We eat a lot of nuts and I have really liked the change up.

Tiger Nuts Organic Gluten-Free flour was intriguing. We have done some gluten elimination diets and I have some gluten-sensitive friends, so I like to keep a variety of gluten-free flours on hand. Additionally, I like to cook and bake with gluten-free flours to change things up a bit.

Tiger Nuts flour was a new flour for me. The flour is made from ground up tiger nuts, so it has the same great nutritional benefits. The flour is milled finely. I read some reviews that mentioned the flour being gritty. I did not find this to be case when I baked Buckwheat Bites (recipe coming soon!) with tiger nut flour. I would not equate the tiger nut flour to a powdery flour like coconut flour or millet flour, but it is more fine that stone ground whole wheat flour. I really like the sweetness and heartiness that it added to my Buckwheat Bites.

If you are looking for a new nut-free snack or are diving into the gluten-free world, give Tiger Nuts a try. They are delicious and can be used in a variety of ways.

Disclosure: I received a sample of the product to facilitate this review. I only recommend products or services I use personally and believe will be good for my readers. All opinions are my own.

Tweet

Easy Quinoa Pancakes [Recipe]

I love breakfast recipes that can be quickly made. Fried eggs are my go-to breakfast because they can be made quickly. Serving eggs day after day make me long for something different. Pancakes are my second go-to breakfast. Though they take a little bit more time to make, I have found some recipes that are fairly quick to mix and I always seem to have the ingredients on hand (or can substitute).

A two-ingredient pancake recipe (1 mashed ripe banana, 2 eggs) prompted experimenting with additional ingredients like homemade sourdough starter, stone ground wheat flour, gluten-free flours like buckwheat flour or coconut flour, hempseed protein powder, spirulina powder, or green superfood powder. If the mixture is too dry, I add yogurt or milk (even coconut milk) or more eggs. The recipe below is easy to make and turns out well whether the mixture is too runny or a bit on the dryer side.

Easy Quinoa Pancakes recipe was created on our recent beach trip. I received a few samples of NurturMe Protein Packed Quinoa dried baby food. These individual packets are great for on-the-go and travel. I love that the quinoa powder can be mixed into just about anything to boost protein and nutrition. Just add liquid! During our beach trip, I used the quinoa powder in the pancake batter and also added to my toddler's yogurt. The quinoa powder mixed in smoothly and I could not even tell it was in there. That is a plus in my book! I love the versatility of this powder for any age from baby to adult.

Easy Quinoa Pancakes are an easy breakfast for busy parents and when traveling. To start, a ripe banana is mashed into eggs. Though these are the only 2 ingredients you need for the pancakes to form, you can always add any or all of the additions below.

Easy Quinoa Pancakes

Dairy-free (can omit milk or use nut milks), vegetarian, nut-free (omit nuts)

Yeild: 2-3 servings

Ingredients
1 ripe banana, mashed
2 eggs
1/4 cup quinoa powder (NurturMe Protein Packed Quinoa)

Other Additions (some or all)
1/4 cup yogurt or milk (dairy or non-dairy)
1/2 cup flour (wheat or gluten-free)
1 tbsp hemp protein powder
1 tbsp cup ground flax seeds (can sub 1 tbsp cup chia seeds)
1 tbsp cup chia seeds (can sub 1 tbsp ground flax seed)
2 tsp vanilla extract
1 tsp cinnamon

Directions

1. Mash banana into the mixed eggs.
2. Mix in NurturMe quinoa powder.
3. Add additional ingredients (some or all).
4. If mixture is too runny for your liking, add more dry ingredients (flour). If the mixture is too thick for your liking, add more wet ingredients (milk, eggs).
5. Heat griddle or pan to medium heat with butter or oil.
6. Cook pancakes for a few minutes per side until golden brown.

Disclosure: This recipe was originally posted on All Natural Katie. I received a sample of the product to facilitate this review. No other compensation was received. This post contains Affiliate links at no cost to you. If you purchase through the link, I receive small compensation to help support this blog. I received one of the products mentions above to facilitate the review. All opinions are my own and are honest.

  

Tweet

Apple Cinnamon Squares [Recipe]

I am always on the look for healthy breakfast recipes that can be made ahead of time. I also love recipe that can be adjusted based on ingredients I have on hand. I like it when I can customize recipes if I am in the mood for a specific flavor.

Apple Cinnamon Squares are a great combination of a hot, oven baked oatmeal and granola bars that can be taken on the go. You can substitute additions (other dried berries, nuts, seeds, etc.) to change the flavor profile. The ground flax seed and the chia seeds (you can use one or the other or both) are the ingredients that hold the squares together. Make sure you use ground flax seeds, not whole flax seeds.

Note: steel cut oats retain their crunchiness when baked. For softer Apple Cinnamon Squares, combine the milk and oats in a bowl. Soak in the fridge for several hours or overnight to soften the oats up before adding the rest of the ingredients.

Apple Cinnamon Squares

Dairy-free (sub a nut milk), vegan (sub dairy-free milk), vegetarian, nut-free (omit nuts)

Yield: 16 servings
Bake time: 1 hour

Ingredients
2 cups whole milk (can sub dairy-free milk)
1.5 cup steel cut oats
1/2 chopped pecans (can sub other chopped nuts)
1/2 cup raisins (can sub other chopped dried fruit)
1/4 cup ground flax seeds (can sub 1/4 cup chia seeds)
1/4 cup chia seeds (can sub 1/4 cup ground flax seed)
2 tsp vanilla extract
1 tbsp ground cinnamon
1 pound apples, cored and grated (recommend Pink Lady apples)

Other Additions (some or all)
Hemp protein powder (1-2 tbsp)
1 tsp ground nutmeg
1 tsp ginger
1 tsp allspice
1/2 tsp clove powder

Directions

1. Preheat oven to 350 F degrees.
2. Line a 9" square baking dish parchment paper.
3. In a large bowl, combine all ingredients. If pre-soaking the oats, then add all ingredients to that bowl.
4. Transfer to baking dish, spreading out and smoothing the top.
5. Bake for about 1 hour until the top is firm and golden brown. Depending on the baking dish, the taller the height of the contents, the longer it will take to bake.
6. Place pan on wire rack and let cool. 
7. Cut into 16 bars. Can serve warm or at room temperature.

Recipe adapted from Whole Foods Market.

The original recipe calls for 1/2 cup of ground flax to provide the binding agent that holds these bars together. I received a bag of Nutrigold Organic Chia Seeds, so I decided to substitute chia seeds for ground flax. I used 1/4 cup of ground flax and 1/4 cup of chia seeds. Chia seeds are a great source of omega-3 fatty acids, amino acids, dietary fiber and are a great natural source of many minerals. Their nutritional profile and use in baking is similar to ground flax (flax meal).

I use chia seeds in many dishes, mostly baked items and oatmeal. I love that they can be used as thickeners or sprinkled on top to boost nutrition of the food I am eating. While they usually retain a little bit of their seedy crunch, I liked that I barely noticed them in the Apple Cinnamon Squares. Chia seeds are small and do not really have a flavor to them. Therefore, they are a great way to make meals and baked goods even healthier. Choose raw and organic chia seeds for maximum health benefit.

Disclosure: This recipe was originally posted on All Natural Katie. I received a sample of the product to facilitate this review. No other compensation was received. This post contains Affiliate links at no cost to you. If you purchase through the link, I receive small compensation to help support this blog. Regardless, I only recommend products or services I use personally and believe will be good for my readers. All opinions are my own.

  

Tweet

Banana Split Bars [Recipe]

I have been searching for healthy breakfast and snack recipes that are easy to make and can be adapted to whatever you have on hand. In attempt to do more cooking ahead of time and have breakfast and snack items already cooked, I have been trying different breakfast bars and granola bars.

Banana Split Bars are a great take on the traditional granola bar because they also work well as a breakfast bar. You can substitute additions (other dried berries, nuts, seeds, etc.) to change the flavor profile. You can a little bit of a nut butter and maple syrup for a sweeter and nuttier flavor.

Banana Split Bars

Yield: 12 servings
Bake time: 30-35 minutes

Ingredients
1/3 cup dry quinoa + 1/2 cup water, or 1 cup cooked quinoa
2 cup rolled oats
1 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
2 small ripe bananas, mashed
1 large egg, beaten
1/4 cup honey (can sub maple syrup)
1 tbsp coconut oil (can sub melted butter)
2 tsp vanilla extract
1/2 cup dried cherries (can sub other dried fruits, chopped)
1/3 cup chopped walnuts or pecans (can sub other nuts)

Other Additions (some or all)
Hemp protein powder (1 tbsp)
Nutritional yeast (1 tbsp)
Flax meal (1 tbsp)
Chocolate chips (1/4 cup)

Directions

1. Line an 8" square baking dish parchment paper.
2. Preheat oven to 325 degrees.
3. Combine quinoa and water in a pan. Bring to a boil over Medium-High heat. Reduce heat to low. Simmer for 10-12 minutes or until all of the liquid has almost been absorbed.
4. Remove from heat, keep covered, and let rest for 5 minutes. Transfer to a medium bowl and let it cool. (You can cook the quinoa ahead of time)
5. In a small bowl, combine oats, cinnamon, ginger, nutmeg, baking soda, and salt. 
6. To the bowl of quinoa, add mashed bananas, egg, honey, coconut oil and vanilla extract. Stir to combine. 
7. Add the oats mixture to the quinoa banana mixture. Stir to combine.
8. Mix in cherries, walnuts, and any other additions.
9. Scoop the batter into the prepared pan and push down into the corners. Smooth top to make even.
10. Bake for 30-35 minutes until the top is golden brown and a toothpick in the center comes out clean. 
11. Place pan on wire rack and let cool completely.
12. Cut into 16 bars. (You can refrigerate for 20 minutes before cutting.) Store in an airtight container in the refrigerator for 1 week or freeze for up to 3 months.

My favorite addition to this recipe was 1 tablespoon of nutritional yeast. Nutritional yeast is a great way to boost protein, fiber, amino acid count and mineral content of the foods that you create. It can be added to savory or sweet dishes. Nutritional yeast has a slight smell of cheese and tastes slightly salty. This makes it a great addition and seasoning to put inside of foods or sprinkle on top for a bit of added flavor. 

Nutritional yeast can also be used for baked goods and sweeter dishes. The flavor is not distinguishable so there is no need to worry about a sweet muffin tasting like cheese. I have been using nutritional yeast in my cooking and baking for several years. I liked the flavor, texture and quality of Sari nutritional yeast flakes and would purchase it.

Disclosure: This recipe was originally posted on All natural Katie. I received a sample of the product to facilitate this review. No other compensation was received. This post contains Affiliate links at no cost to you. I receive small compensation to help support this blog. Regardless, I only recommend products or services I use personally and believe will be good for my readers. All opinions are my own.

  

Tweet

Influenster #FrostyVoxBox [Review]

When the weather outside is frightful, Frosty Vox Box makes everything more delightful. During the holidays, I received the Influenster Frosty Vox Box that contains a variety of fun new products. Let me tell you what Influenster sent me to test in the Spring VoxBox.

• EcoTools Hair Brush
• Celestial Seasonings Candy Cane Lane Decaf Green Tea
• NYC Expert Last Lip Color in Sugar Plum
• McCormick Gourmet Thyme
• Fruit Vines Bites
• Rimmel Gentle Eye Makeup Remover
• Rimmel Scandaleyes Waterproof Kohl Kajal Eyeliner
• No7 Protect & Perfect Sachet

I was glad to see some eco-friendly options in the Influester Vox Box. The EcoTools Hair Brush is a perfect replacement for my old round brush that has no handle (it broke off during a drop). Since I have short hair, the width of the brush is a little too big for me, but it would be perfect for someone with longer hair.

I enjoyed the subtle peppermint flavor of the Celestial Seasonings Candy Cane Lane Decaf Green Tea. Though I usually do not drink decaf green tea, I enjoyed the flavor combination of this tea. It was perfect for the holidays when we were wrapping presents. I enjoyed this tea with my favorite healthy muffins recipe.

NYC Expert Last Lip Color in Sugar Plum was a great color for a holiday party or family gathering. I will pass this lip color on to my mom because I do not usually wear lip color. I like that the color will match most skin tones.

McCormick Gourmet Thyme is a spice that is not just your average ground up thyme. You can see the thyme leaves and know that you are getting a quality spice. My husband and I used the thyme in a yogurt based lamb marinade. The thyme flavor really came through.

As you know from my blog posts, our family strives to eat natural and organic foods. We try to limit candy as much as possible, only focusing on all natural and organic options. Chocolate is usually our preferred sweet of choice. I did not try the Fruit Vines, but will pass them on to a friend of mine that enjoys this type of candy. The candy does contain artificial flavors and colors, which we do not consume.

The two Rimmel products (Gentle Eye Makeup Remover and Scandaleyes Waterproof Kohl Kajal Eyeliner) were a great pairing. I love that the eye  makeup remove removes waterproof mascara and other waterproof makeup. Sometimes, natural makeup removers do not work on waterproof makeup, so it is nice to have a product like this on hand.

I like the variety of products in the Frosty Vox Box and love that there were even natural and eco-friendly options.

Disclosure: I received these products complimentary from Influenster for testing purposes. No other compensation was received. I am under no pressure to return the product to the company or to write this review. This product review is based on my personal experiences. This review is objective and completely honest.

Tweet

Conscious Box [Review + Giveaway]

Monthly boxes that contain a selection of goodies based on a specific area are becoming more popular. From healthy products to eco-friendly kids toys, and even a collection of items for men, monthly subscription boxes are a great way to learn about and sample new products. Conscious Box was one of the first boxes on the market to send eco-friendly, natural and organic products. I remember receiving my first Conscious Box. The selection of eco-friendly and natural products was impressive. I am still using some of the brands that I was introduced to. Conscious Box helps you discover healthy natural products from ethical and sustainable sources.

Conscious Box            

Rating: total green check marks out of 5.

The Good	The Not So Good
All natural and GMO-free
Great way to sample products
Vegan and Gluten-Free options

Conscious Boxes come in two sizes: Plus (includes premium and full sized products) and Taster (smaller and sample sizes). Each month, the items that go into each Conscious Box are hand selected and cover areas such as food, bath, beauty and home products. The boxes always ship Free. You can choose from the Classic, Vegan and Gluten-Free options. I like that there are options available based on dietary preferences and sensitivities. I also like that you can select the smaller Taster box to try out the subscription service.

My Taster Conscious Box came with the following items:

I was really excited to try the Primal Pit paste. I love trying new natural deodorants and I have read great reviews about this one. I have kept the sample size in my purse. I also enjoyed the soap sample. I liked the variety of the products. Some of them I will use and some of them I shared with my mom.

Conscious Box is the natural subscription box that offers something for your beauty, bath, home, nutrition and food. The subscription service is a great way to discover new natural and organic products. Enter below for a chance to win a 3 month subscription to Conscious Box.

Please use the Giveaway Tools entry form below. Open to US only. All entries will be verified. Duplicate, incomplete and invalid entries will be deleted. 

Giveaway

Conscious Box 3 Month Subscription ($56.85 value)

Entry-Form

Disclosure: I received the product mentioned to facilitate this review. No other compensation was received. I only recommend products or services I use personally and believe will be good for my readers. All opinions are my own. All Natural Katie is not responsible for companies/sponsors who fail to ship the prize.

Tweet

KIND Nuts and Spices [Review]

I love a good granola bar! Though I prefer to make my own granola bars, sometimes the convenience of packaged granola bar saves time and makes travel (running errands or going on a trip) much easier. Individually packaged granola bars can be thrown into a diaper bag or a work back pack to always have a snack on hand. When I look for individually packaged snack items, I scrutinize ingredients closely. After the ingredients pass my requirements (no preservatives, no artificial/synthetic ingredients, etc.), I look for delicious flavors and a good taste. KIND bars offer indulgent flavors without artificial ingredients and preservatives.

KIND Caramel Almond & Sea Salt           (12 pack, $19.99)
KIND Dark Chocolate Mocha Almond    (12 pack, $17.91)

Rating: total green check marks out of 5.

The Good	The Not So Good
Simple ingredients list	Unknown source of some ingredients
Delicious flavor combinations

KIND released two new flavors of their Nuts & Spices bars: Caramel Almond & Sea Salt and Dark Chocolate Mocha Almond. Caramel Almond & Sea Salt is made with sea-salt and sweet caramel drizzled over crunchy almonds. Dark Chocolate Mocha Almond is made with dark roast coffee and whole almonds blended with honey and drizzled in dark chocolate. Both flavors contain 7g fiber, 6g protein and 5g sugar. KIND bars are a low-sugar healthy snack. Each bar is 200 calories.

I opened up the KIND Caramel Almond & Sea Salt bar on our trip to visit the grandparents. I love that the bar is pretty much made up of almonds because almonds are my favorite nuts. The bar had a slight caramel taste, not too overpowering. Though, I could not really taste the salt. Overall, the flavor combination worked well together. I enjoyed the bar and received an energy boost after feeling lightheaded all afternoon.

The ingredients list is as KIND claims, no artificial ingredients. However, I would question the source of sugar, soy lecithin, milk powder and natural flavor. The labels states that glucose is non-GMO, but the other ingredients do not have the same indication, so I would assume that they are GMO. If you are trying to avoid GMO foods, I recommend digging a bit deeper to find out the source.

KIND Caramel Almond & Sea Salt Ingredients: Almonds, chicory root fiber, honey, palm kernel oil, sugar, non GMO glucose, crisp rice, soy lecithin, sea salt, milk powder, carob powder, natural flavor, annatto.

I tried the KIND Dark Chocolate Mocha Almond the next day with my daily 3:30pm coffee. I love that the bar is made with dark roast coffee. Maybe I do not need to drink the coffee with it after all! I really liked the combination of dark chocolate with almonds. Once again, the bar is mostly made up of almonds, which I love. The chocolate flavor was subtle. I would love the KIND Dark Chocolate Mocha Almond bar even more if it had more of a chocolaty taste.

Once again, I would question the source of sugar and soy lecithin. The labels states that glucose is non-GMO, but the other ingredients do not have the same indication, so I would assume that they are GMO. If you are trying to avoid GMO foods, I recommend digging a bit deeper to find out the source.

KIND Dark Chocolate Mocha Almond Ingredients: Almonds, chicory root fiber, sugar, palm kernel oil, honey, non-GMO glucose, cocoa powder, crisp rice, chocolate liquor, coffee, soy lecithin, cocoa butter, vanilla extract, Madagascar vanilla, salt.

If you are looking for a low-sugar healthy snack that will give you a lasting energy boost, look to KIND's new Nuts & Spices flavors. If you have sensitivities to ingredients or are trying to avoid certain ingredients like soy, non-GMO, etc., do some research before purchasing.

Disclosure: I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers. All opinions are my own.

Tweet

Healthy Whole Wheat Date Muffins [Recipe]

Ever since I have become a mom, a healthy breakfast or healthy snack that I can grab on-the-go ensures I have enough energy to make it through the day. Being able to give my child the same snack is even better! This muffin recipe originally started out as a bread that I made for years. I came across the Whole Wheat Date Nut Bread recipe in Whole Living magazine. After a while, I started experimenting with different additions and substitutions. I love the versatility and ease of this recipe. Everything I added or substituted made the bread even better. The bread is always delicious and moist.

I am sharing the original bread recipe and my adaptations (in blue). I also list some of the additions/substitutions I use every time and some that I sometimes use. My recent favorite addition (to add more nuts to my 16 month old son's diet) is to grind up nuts to a meal and add them into the batter.

Note: I have reduced the amount of sugar in the recipe by 1/4 cup and it can potentially be reduced to 1/2 cup. Sugar does play a role in baking, so be careful how much you reduce it.

Whole Wheat Date Nut Muffins

Yield: 18-24 muffins (depending on how full you fill the cups)
Bake time: 15 minutes

Vegan (sub flax egg or banana)
Dairy Free (sub flax egg or banana)
Nut Free (leave out nuts)

Ingredients
1 1/2 cups hot water
1 cup pitted dates, chopped (can also sub other dried fruit)
1 large egg (sometimes I use 2 small eggs; can sub flax egg or banana)
2 tablespoons vegetable oil (I use coconut oil; can sub apple sauce (2-4 tbsp))
1 teaspoon pure vanilla extract
1 cup all-purpose flour (I sub buckwheat flour or other whole grain flours)
1 cup whole-wheat flour (can sub other whole grain flours)
1 teaspoon baking soda
3/4 teaspoon coarse salt
1 cup pecans, chopped (can sub any other nuts or leave out, whole or ground to a meal)
3/4 cup brown sugar (can reduce to 1/2 cup, can sub turbinado)

My Additions (I usually put in)
Nuts of any varieties (whole or ground)
Spices (1 tsp nutmeg, allspice, cinnamon, or ginger, 1/2 tsp cloves, all or some)
Hemp protein powder (2 tbsp)
Nutritional yeast (1 tbsp)

Other Additions (I sometimes put in)
Flax meal (2 tbsp)
Hemp seeds (2 tbsp)
Dried fruit (like raisins)
Molasses (1 tbsp)

Directions

1. Preheat oven to 350 degrees. Coat a 9-by-5-inch loaf pan with cooking spray.
2. In a medium bowl, pour hot water over dates (and any other dried fruit) and let stand until slightly softened, about 5 minutes.
3. Whisk in egg (or flax egg or banana), oil (or apple sauce), and vanilla (and any other wet ingredients).
4. In another bowl, stir together flours, baking soda, salt, nuts, and sugar (and any other dry ingredients).
5. Fold wet mixture into dry until just combined.
6. Fill muffin pan about 3/4 full and smooth the top with a spatula.
7. Bake for 15 minutes for both regular and mini muffins, or until a tester inserted in the middle comes out clean. (bread bakes for about 65 minutes)
8. Let rest 10 minutes, then remove and move to a cooling rack.

Tweet