Meet-Marie-Tower,-RHN

No Bake Sunbutter Bars

No Bake Sunbutter Bars

Prep

Cook

Inactive

Total

Yield 10-12 Bars

Everyone here loves these bars - they are a delicious, school-friendly snack that is high in protein and taste GREAT!

Ingredients

  • 2 cups quick oats
  • 1 cup brown crispy rice cereal
  • 1/4 teaspoon salt
  • 1/4 cup unsalted butter
  • 1/4 cup coconut sugar
  • 1/4 cup honey
  • 1/4 cup sunflower butter
  • 1 teaspoon vanilla extract
  • 1/4 cup sunflower seeds
  • 2 tablespoons mini chocolate chips

Instructions

  1. Cut out an 8 x 8 inch square of parchment paper. Place the parchment paper in the bottom of an 8 x 8 inch baking pan.
  2. In a medium bowl, combine the oats, cereal, and salt. Stir and set aside.
  3. In a large sauce pan, add butter, coconut sugar, honey and sunflower butter. Heat over medium-low heat, stirring occasionally until the mixture starts to bubble. Once bubbling, cook for 2 minutes while stirring. Remove from heat and stir in the vanilla extract.
  4. Stir in the oat and cereal mixture. Stir until well coated. Pour into the prepared pan and press the mixture evenly into the pan. Sprinkle the chocolate covered sunflower seeds and mini chocolate chips over the top and gently press into the granola bars with your hands.
  5. Place the bars in the refrigerator and let cool for at least 30 minutes before cutting. Cut into bars and serve.

Notes

I store these in the fridge to keep them firm. 

Courses Snack

Gluten Free Chocolate Zucchini Muffins

Prep

Cook

Total

Yield 15 Muffins

These are a big hit in my house for an after school snack. I add a few dark chocolate chips in them, and they are great (and filling!).

Ingredients

  • 2 cups Almond Flour

  • 1/4 cup Cocoa Powder

  • 1/4 tsp Sea Salt

  • 1/4 tsp Baking Soda

  • 1/4 cup Extra Virgin Olive Oil

  • 1/4 cup Maple Syrup

  • 3 Egg

  • 1/2 - 1  Zucchini (medium, grated)

Instructions

  1. Preheat your oven to 350F and line a muffin tin with muffin liners. Brush each liner with a small amount of coconut oil, to prevent sticking.
  2. In a large mixing bowl, combine the almond flour, cocoa powder, sea salt, and baking soda. Mix well.
  3. In a medium-size bowl, whisk together the olive oil, maple syrup, and eggs. Add the wet ingredients to the dry. Mix until combined then stir in the zucchini.
  4. Spoon the muffin batter between cups, so it's evenly divided then bake for 18 to 20 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
  5. Let cool completely before eating, to prevent the muffins from sticking to the liners.

Notes

Zucchini

One medium zucchini is equal to about 2 cups of grated zucchini.

Storage

Store in the fridge for 5 days or in the freezer for a few months.

Courses Snack

Slow Cooker Maple Mustard Chicken

Prep

Total

Yield 4 Servings

We all have those days - you know the ones where you walk in the door at 5:00 with starving kids, and nothing ready to eat. Yeah, those days aren't fun at all, and usually end up in a drive through.

So, what I like to do on the days when I know I'm going to be busy and home late is.. use my slow cooker! It's literally a life saver to many busy women out there. 

I made this one the other night, and everyone loved it. My 3-year-old finished before everyone else - and that says a lot!

Ingredients

  • 2 lbs Chicken Thighs (skinless, boneless)

  • 2 tbsps Maple Syrup

  • 1/3 cup Dijon Mustard

  • 1 tsp Dried Basil

  • 1 tsp Paprika

  • 1/2 tsp Sea Salt

  • 1/2 tsp Black Pepper

  • 8 cups Green Beans (washed and trimmed)

  • 1 tbsp Extra Virgin Olive Oil

  • Sea Salt & Black Pepper (to taste)

Instructions

  1. Place chicken thighs in the slow cooker. Add in maple syrup, dijon mustard, dried basil, paprika, sea salt and black pepper. Use a spatula to toss well until chicken is coated. Cook on low for 6 - 8 hours, or on high for 4 hours.
  2. Right before eating, place the green beans in a pot and cover with water. Bring to a boil and then reduce to a simmer. Let beans simmer for 3 - 4 minutes, or just until soft. Drain the water off, then toss in olive oil, sea salt and black pepper to taste.
  3. Divide green beans between plates and top with maple mustard chicken. Enjoy!

Notes

No Chicken Thighs

Use chicken breast or drumsticks instead.

Save Time

Combine the chicken and marinade in a large zip lock baggie ahead of time. Shake well to mix and store in the fridge for up to 24 hours or freeze.

More Carbs

Serve with rice, sweet potato or quinoa.

Courses Supper

Zucchini Noodle Lasagna With Avocado Cream

This is a healthy, lower carb, and delicious spin on the typical lasagna - plus the cashew cream is AMAZING! 

Ingredients

  • 1 1/2 tsps Extra Virgin Olive Oil

  • 1 lb Extra Lean Ground Beef

  • 1/2 tsp Sea Salt (divided)

  • 1 1/2 cups Tomato Sauce

  • 1 cup Cashews (soaked, drained and rinsed)

  • 1/2 Lemon (juiced)

  • 1 1/2 tsps Nutritional Yeast

  • 1/3 cup Water

  • 2 Zucchini (medium, ends trimmed)

Instructions

  1. Heat oil in a saucepan over medium-high heat. Cook the ground beef for about 5 minutes and drain any excess liquid. Season with half the salt and add the tomato sauce. Let simmer for about 10 minutes.
  2. Meanwhile, add the soaked cashews, lemon juice, nutritional yeast, water and remaining salt to a blender. Blend until creamy.
  3. Slice your zucchini length-wise using a peeler. Divide onto plates and top with the tomato sauce and cashew mixture. Garnish with nutritional yeast (optional). Enjoy!

Notes

Storage

Refrigerate in an airtight container up to 3 days.

Vegetarian & Vegan

Use lentils instead of ground beef and adjust tomato sauce as needed.

No Lemon

Use apple cider vinegar instead.

No Cashews

Use macadamia nuts instead.

Chocolate Avocado Cookies

Chocolate Avocado Cookies

Prep

Cook

Total

Yield 12 Cookies

Don't let the word avocado scare you here - they just replace butter (or margarine), and add a whole lot of yumminess and nutrients!

My 5-year-old told me that these are the "best cookies in the whole wide world" when I made them.

Try them for yourself!

Ingredients

  • 3/4 cup avocado flesh (very ripe, but not brown)
  • ½ cup honey OR coconut sugar 
  • 1 egg 
  • ½ cup dark cocoa powder
  • 50 g. dark chocolate chunks or chips
  • ½ tsp. baking soda

Instructions

  1. Preheat oven to 350° F.
  2. In a bowl using a hand mixer, mix together avocado and honey or coconut sugar until smooth. Add in the egg.
  3. Mix in the cocoa powder and baking soda - or better: blend everything together in a food processor, so easy.
  4. Stir in chocolate chunks.
  5. Using two spoons place dollops of cookie dough in a baking sheet with parchment paper. The cookie won't spread as much as usual cookies when baking, so make sure to flatten them out a bit with the back of the spoon.
  6. Bake for 8-10 minutes or until the cookies don't stick as much to the paper as they did before baking.
  7. Cool down. Store in an airtight container in the fridge.

Courses Snacks

Vegetable-Fried Quinoa

Vegetable-Fried Quinoa

Prep

Cook

Total

Yield 4 Servings

If you like Chinese Food, you will love this one - full of hormone-loving veggies, fiber, and protein. My 5-year old couldn't get enough!

Ingredients

  • 2 Tablespoons Coconut Oil, divided
  • 2 Eggs, seasoned with salt and pepper and beaten
  • 1 Small Onion, chopped
  • 2 Carrots, grated
  • 1-2 Heads Baby Bok Choy, thinly sliced, keep stems and leaves separated
  • 2 Garlic Cloves, finely chopped
  • 1-inch Piece of Fresh Ginger, grated
  • 1 Cup Finely Chopped Kale
  • Kosher Salt & Freshly Ground Black Pepper
  • 3 Cups Previously Cooked Quinoa*
  • ½ Cup Frozen Peas
  • ½ Cup Frozen Sweet Corn
  • Soy Sauce (Wheat-Free or Tamari), or regular if not gluten-free

Instructions

  1. Heat 1 teaspoon of the coconut oil in a wok over high heat. Once it’s melted, pour in the beaten eggs and cook until the eggs are set, moving them gently. (You’re just making scrambled eggs here). Remove the eggs from the wok into a large bowl and set aside.
  2. Add 2 teaspoons of the coconut oil into the hot wok and once it’s melted add in the onion, carrots, and bok choy stems. Stir fry for 1-2 minutes or until the veggies gain some color and soften. Add in the garlic and grated ginger and stir-fry for 30 seconds.
  3. Add in the bok choy leaves and kale and stir-fry until they wilt down. Season the mix with salt and pepper. Remove the veggies to the large bowl with the eggs and set aside.
  4. Heat the remaining tablespoon of coconut oil over high heat. Once it’s melted add in the cooked quinoa. Stir-fry the quinoa for 2-3 minutes.
  5. Add in the frozen peas and corn and mix well. Then, toss in the vegetables and egg. Mix until well combined and then turn off the heat.
  6. Stir in soy sauce –maybe 2 Tbsp. Then, when I serve it I top it with more soy sauce.

Courses Supper

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad

Prep

Cook

Total

Yield 4 Servings

This is a great lunch to have at home or take to work with you!

Ingredients

  • 1 cup quinoa
  • 1/2 tsp salt
  • 1 1/2 cups water
  • 2 diced tomatoes
  • 1 cup diced bell peppers
  • 1 cup diced cucumber
  • 1 cup chopped olives (Kalamatra, or other)
  • 1/4 cup chopped green onion
For the Lemon Oregano Dressing
  • 1/4 cup extra virgin olive oil
  • 2 tbsp honey
  • juice and finely minced zest of one lemon
  • 2 tbsp chopped fresh oregano or 1 tbsp dried oregano
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper

Instructions

  1. Bring the water, salt and quinoa to a boil over low heat.
  2. Cover and simmer slowly for 15 to 20 minutes until the grains are cooked but still a little firm to the bite.
  3. Remove from heat and add the tomatoes, peppers, cucumber, olives and green onion.
  4. Toss everything together with the Lemon Oregano Dressing.
For the Lemon Oregano Dressing
  1. Whisk together the olive oil, honey, lemon zest, oregano, salt and pepper.
  2. Pour over the salad while warm and toss very well.

Courses Lunch

Wild Rice Burrito Bowl

Wild Rice Burrito Bowl

Prep

Cook

Total

Yield 1 Bowl

This is a delicious, easy supper you can throw together on a nice warm summer night.

Ingredients

For the burrito bowl
  • 1½ heaping cups iceberg lettuce, chopped
  • ½ cup cooked wild rice
Optional Toppings:
  • 2 tbsp salsa
  • 2 tbsp corn
  • 2 tbsp refried beans
  • ¼ avocado, sliced or diced
  • roasted chickpeas
  • roasted sweet potatoes
For the dressing:
  • ¾ cup almond milk* (I used Almond Breeze® Unsweetened Original)
  • 2 tbsp olive oil
  • ¾ ripe avocado, diced
  • 1 green onion, sliced
  • 1 tbsp fresh cilantro
  • 1 small clove garlic, minced
  • 1 tbsp lime juice
  • ½ tsp lime zest
  • ¼ tsp each salt, freshly ground pepper, ground cumin and chili powder

Instructions

To assemble the bowl:
  1. Add the lettuce to the bottom of a serving bowl, add rice and other desired toppings then drizzle with cilantro-lime avocado dressing.
For the dressing:
  1. In a blender, combine Almond Breeze, olive oil, avocado, green onion, cilantro, garlic, lime juice, lime zest, salt, pepper and cumin; blend until smooth. Refrigerate until serving.

Sweet Potatoes and Chickpeas by Marie Tower at marietower.com

*I baked sweet potatoes and chickpeas in the oven before I put the bowl together. Just chop up a sweet potato, rinse your chickpeas and pat dry, then throw them all on a cookie sheet with a little olive oil and sea salt and bake until done!

Notes

 If you prefer a thicker dressing, start with ⅔ cup of almond milk and add more until desired consistency is reached

Courses Supper

Superfood Quinoa Bowl

Superfood Quinoa Bowl

Prep

Cook

Total

Yield 2-4 Servings

The picture definitely doesn't do it justice, but this bowl was quick, easy and very good! I used whatever veggies I happened to have in the fridge, including cabbage to create even happier hormones. 🙂

Ingredients

  • 1 cup dry mixed colored quinoa I like the TruRoots brand (prepare per instructions on package)
  • 2 cups chopped broccoli (frozen is ok to use)
  • 1/2 chopped red onion
  • 1/2 chopped red bell pepper
  • 3-4 cup baby kale (remove any large stems)

Dressing:

  • 6 tbsp olive oil
  • 1 tsp onion powder
  • 1/2 tbsp mustard (regular or Dijon)
  • 1/2 a lime squeezed
  • Salt/pepper to taste

Instructions

  1. Prepare your quinoa according to directions on your package (mine was 1 cup dry to 2 cups water, brought to a boil and covered and left to simmer for 18 minutes)
  2. While quinoa is cooking add your chopped broccoli, onion, pepper to a skillet pan (sprayed with non-stick spray first) and let cook on medium to high heat for about 12 minutes stirring frequently, then add your kale to the sauté pan with veggies for 1-2 minutes stirring until kale is wilted down.
  3. Prepare dressing by adding olive oil, onion powder, mustard, lime juice, salt and pepper to a bowl and whisking it together, set aside
  4. Once quinoa and veggies are cooked, serve separated like picture above or toss everything in a large mixing bowl and stir in the dressing!
  5. Serve 2 large meals sizes or 4 small side dishes

Courses Dinner

Banana Rhubarb Bread

Banana Rhubarb Bread

Prep

Cook

Total

Yield 1 Loaf

This is a fun, and yummy spin on the classic banana bread - and it was a huge hit in my house! 

Ingredients

  •  cups whole wheat flour spelt flour 
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1 teaspoon cinnamon
  • ¼ teaspoon all spice
  • 2 large eggs
  • 1 teaspoon pure vanilla extract
  • 3 large bananas mashed (this should be over 1 cup)
  •  cup honey or maple syrup
  • 1 cup finely chopped rhubarb about 1 large stalk

Instructions

  1. Preheat oven to 350 degrees F. and prepare an 8x4" loaf pan** with oil.
  2. Whisk flour, baking powder, baking soda salt and all spice, in a medium bowl and set aside.
  3. ***Use a stand or hand-held mixer to beat eggs on medium speed for about 30 seconds. Mix in vanilla, banana and honey until combined.
  4. Slowly add in the flour mixture and stir on low speed until just combined. Gently fold in rhubarb. Pour batter into prepared loaf pan. Bake for 50-55 minutes, or until loaf is golden and a toothpick comes out clean.
  5. Cool bread in pan for 10 minutes. Loosen sides with a knife and remove from pan. Enjoy!

*Try throwing in some walnuts or pecans if you like a little added crunch!

Courses Snacks

No Bake Sunbutter Bars

PrintNo Bake Sunbutter BarsPrep 10 minsCook 5 minsInactive 30 minsTotal 45 minsYield 10-12 Bars Everyone here loves these bars - they are a delicious, school-friendly snack that is high in protein and taste GREAT! Ingredients2 cups quick oats1 cup brown crispy rice cereal1/4 teaspoon salt1/4 cup unsalted butter1/4 cup coconut sugar1/4 cup honey1/4 cup sunflower [...]

Gluten Free Chocolate Zucchini Muffins

PrintGluten Free Chocolate Zucchini MuffinsPrep 10 minsCook 20 minsTotal 30 minsYield 15 Muffins These are a big hit in my house for an after school snack. I add a few dark chocolate chips in them, and they are great (and filling!). Ingredients InstructionsPreheat your oven to 350F and line a muffin tin with muffin liners. [...]

Slow Cooker Maple Mustard Chicken

PrintSlow Cooker Maple Mustard ChickenPrep 5 minsTotal 5 minsYield 4 Servings We all have those days - you know the ones where you walk in the door at 5:00 with starving kids, and nothing ready to eat. Yeah, those days aren't fun at all, and usually end up in a drive through. So, what I [...]

Zucchini Noodle Lasagna With Cashew Cream

PrintZucchini Noodle Lasagna With Avocado Cream This is a healthy, lower carb, and delicious spin on the typical lasagna - plus the cashew cream is AMAZING!  Ingredients InstructionsHeat oil in a saucepan over medium-high heat. Cook the ground beef for about 5 minutes and drain any excess liquid. Season with half the salt and add [...]

Chocolate Avocado Cookies

PrintChocolate Avocado CookiesPrep 10 minsCook 10 minsTotal 20 minsYield 12 Cookies Don't let the word avocado scare you here - they just replace butter (or margarine), and add a whole lot of yumminess and nutrients! My 5-year-old told me that these are the "best cookies in the whole wide world" when I made them. Try [...]