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Mixed Berry Oat Bars

Looking for a comforting, healthy treat to make this weekend? This recipe calls for delicious, ripe berries; use your favorite kind! There are only a few other ingredients involved. Plus, it’s gluten-free, diary free, egg-free, and refined sugar-free. It takes a bit of effort to put together, but you’ll think it’s worth it! Yum!!!

Mixed Berry Oat Bars Recipe

Ingredients

Crust:

  • 2 1/2 cups rolled oats (certified gluten free)
  • 1 1/2 cups blanched almond flour
  • 1/2 tsp Himalayan Pink salt (fine)
  • 1/3 cup coconut oil (melted)
  • 1/3 cup pure maple syrup
  • 1-3 tsp water, if needed

Berry Filling:

  • 18 ounces organic fresh or frozen mixed berries (thawed), or your favorite kind!
  • 2-3 TBSP pure maple syrup (use less if your berries already taste sweet)
  • 2 tsp chia seeds

Instructions

  1. Preheat over to 350 degrees. 
  2. In a large bowl, mash berries with a fork…just a rough mash is all that’s needed. Then, stir in the maple syrup to taste and the chia seeds. Set aside to let thicken while you make the crust.
  3. Line an 8 or 9 inch pan with parchment paper.
  4. Use a food processor to blend the rolled oats and salt into a finely ground flour. Add in the almond flour, melted coconut oil, and maple syrup, blending together until a dough forms. (It should hold together when you pinch it between your fingers.) If needed, add a little bit of water at a time, just until it reaches the proper consistency.
  5. Set aside 3/4 – 1 cup of the dough. Press the remaining dough into the bottom of the parchment lined pan.
  6. Spread the prepared berries over the crust, then crumble the remaining dough evenly over the top.
  7. Bake for 30 – 40 minutes until the crust is golden and the filling has thickened.
  8. Let cool completely before cutting into bars and serving.

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, BCHHP, CNHP, DHS

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Homemade Tomato Basil Soup…

Last night I needed something quick and easy to make for dinner after I got home from the office. It was so cold outside and I wanted comfort food! 

I happened to have the ingredients for this scrumptious soup in my pantry and fridge, so this was the perfect choice for a cozy meal. My husband said the house smelled amazing when he walked in the door; I agree!! ~ Vicki

Homemade Tomato Basil Soup

Ingredients

  • 1 Tbsp avocado oil
  • 2 large stalks celery, diced
  • 1 medium to large carrot, diced
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 1 or 2 bay leaves
  • 1 (14-ounce) can fire-roasted diced tomatoes
  • 1 cup chicken broth (we like Kettle & Fire)
  • Himalayan pink salt and freshly ground black pepper
  • 1/4 cup chopped fresh basil leaves, plus more for garnish
  • 1 Tbsp ghee (optional)
  • 1/2 to 1 cup coconut milk (I like Thai Kitchen)

Instructions

  1. Heat the avocado oil in a heavy sauce pan over medium high heat. Sauté the celery, carrot, and onion, stirring frequently, until the vegetables begin to soften… about 10 minutes. Stir in the garlic and continue cooking for another minute or two, just until the garlic becomes fragrant.
  2. Stir in the tomatoes, chicken broth, and bay leaf. Bring just to a boil, then turn down the heat and simmer another 15 to 20 minutes until the vegetables are very tender. 
  3. Remove the bay leaf. Stir in the basil during the last 5 minutes. 
  4. Transfer to a high powered blender and blend until smooth. Return to the sauce pan. 
  5. Finish the soup with ghee and coconut milk, if using, and heat through. Add salt and freshly ground black pepper to taste. Serve in bowls or mugs, and garnish with additional fresh basil.

NOTE: if the soup is too thick for your taste, add a little additional chicken broth to thin until it’s to your liking. 

Be Well,

Donna Stephens, BCN, CNHP, LDHS
Vicki Kolbe, CNHP, CHS, CSMC

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