Healthy Fruit & Nut Mix

Healthy Fruit & Nut Mix

Homemade Fruit & Nut Mix  for a healthy snack that will help keep your sweet cravings at bay!

Fruit & nut mix and most trail mixes get a bad rap for being unhealthy. But, that’s not because of all the good for you fats in there. Most store bought mixes on the market have added unnecessary sugars that turn this healthy treat into an unhealthy one.

However, I am a believer in including healthy fat into every meal, as it helps us stay fuller longer and aids in our overall health, especially if you are highly active. Making your own fruit & nut mix assures the quality of the ingredients that are going in! 

The anatomy of fruit & nut mix:

  1. Nuts – You can use any raw nuts of your choosing! They provide healthy fat and protein to help you body sustain energy and feel fuller longer.
  2. Seeds – Oh how I love seeds, never forget about them! Sunflower seeds, pumpkin seeds, sesame seeds. They are all packed with vitamins and minerals to help your body work at it’s best. 
  3. Dried fruit – Their high sugar content help boost your low blood sugar after enduring a lot of physical activity. They are also great at curbing any sweet cravings! Look for sun dried fruit that isn’t coated in sugar – and try and get some that is unsulfured.

Now, check out my recipe for my favourite Fruit & Nut Mix! 

BITK’s Fruit & Nut Mix

Makes: about 3-4 cups 

Ingredients

  • 3/4 cup raw pecans
  • 3/4 cup raw cashews
  • 1/2 cup raw sunflower seeds
  • 1/2 cup unsweetened, dried cherries
  • 1/2 cup unsweetened, dried blueberries
  • 1/2 cup unsweetened, dried strawberries (chopped)
  • 1/3 cup unsweetened banana chips 
  • 1/4 tsp Himalayan salt
  • 1/2 tsp cinnamon 

Instructions 

  1. Combine all ingredients in a large bowl and mix well. 
  2. Store in a air tight container or ziplock bag for up to 1 month!

Enjoy!

xo

Amanda

 

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Individual Mixed Berry Crisp

Individual Mixed Berry Crisp

Individual sized mix berry crisp loaded with cherries, blueberries and strawberries!

Sometimes you just want to make an individual sized dessert when you’re really craving something sweet. This easy to make Mixed Berry Crisp its not only delicious but sweetened with just a hint of maple syrup. 

My favourite maple flavoured ghee gives the crisp a wonderful flavour, that makes a delicious dessert or breakfast!

Check out the recipe for my Individual Mixed Berry Crisp below!

Individual Mixed Berry Crisp

Serves: 4 mini crisps (can be easily halved)

Ingredients

2 cups mixed berries (I used frozen cherries, strawberries and blueberries)

2 tsp lemon juice

1/2 – 1 tbsp maple syrup

2 tsp cornstarch 

1/4 cup old fashioned rolled oats

1/4 cup slivered almonds

1/2 – 1 tbsp maple syrup 

1 tbsp ghee or butter, softened (I used Lee’s Provisions Maple Ghee)

1/2 tsp cinnamon

Instructions

  1. Preheat oven to 400 F. In a small saucepan, cook the mixed berries, lemon juice and maple syrup on medium to medium-low heat. Cover with a lid and stir occasionally, until they start to break down (about 7-10 mins).
  2. Make a slurry with cornstarch and about 2 tsp water. Add to the mixed berries and simmer until it thickens.
  3. Mean make the crumble. In a small bowl, combine the rolled oats, slivered almonds, maple syrup, softened ghee and cinnamon. 
  4. Once berry mix is thickened to your liking, divide between four ramekins. Top with the crumble mixture.
  5. Bake in the oven for about 10 mins, until crumble begins to brown and berries are bubbling. Watch carefully as crumble can burn easily. 
  6. Serve with yogurt and a drizzle of maple syrup. Delicious the next day for breakfast, warm or cold.

Enjoy

xo

Amanda 

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Spatchcocked Chicken

Spatchcocked Chicken

A simple and easy roasted chicken is a staple in every household. Perfect roasted chicken is hard to achieve, as breasts and legs are done cooking at different temperatures. That’s where spatchcocking (yes, spatchcocking) comes in!

Spatchcocking means to butterfly the chicken, so that it is cooking flat on the pan to ensure crispy skin and perfectly cooked meat!

All you have to do is cut out the backbone of the chicken, by using a scissor to cut along both ides of the spine. Then spread the chicken’s legs apart and flip it over so it is skin side up. Lastly, press down firmly on the chicken’s breastbone until you hear a crack! Then you got your flat chicken. 

Check out the full recipe for my Roasted Spatchocked Chicken below! 

Spatchocked Chicken

Ingredients

1 large chicken (about 4 to 5 lbs)

2 tbsp butter, ghee or olive oil

Kosher salt and pepper 

2 tsp chopped fresh parsley or herb mix of your choice 

Instructions 

  1. Preheat oven to 450 F. Using sharp kitchen scissors, remove spine (backbone) from the chicken. Turn the chicken skin side up and flatten it by pressing firmly on the breastbone until you hear a crack. Transfer to a cast iron pan or a foil-line backing sheet. Tuck wings in to prevent burning.
  2. Make a rub out of the butter (ghee or olive oil) and herbs. Season chicken with salt and pepper and rub herb mix all over (get under the skin of the breasts too). 
  3. Roast chicken until breast reaches 150F and legs reach 175 F – about 45 minutes. Skin will crisp up. 
  4. Remove from oven and place on cutting board. Pour the juices into a small saucepan and reduce until desired thickness. Taste and season with salt and pepper if needed. 
  5. Carve chicken and serve with hot jus and roasted veggies! 

Enjoy!

xo 

Amanda

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Immunity Boosting Green Smoothie

Immunity Boosting Green Smoothie

Green Smoothie to boost your immunity and kickstart your morning! 

I’m all about boosting my immunity during this time of the year when the weather starts to change and get colder. This green smoothie does just that. Packed with major immunue-boosting nutrients from the spinach, pear and ginger.

Not being a big kale person, spinach is always the base for my green smoothies. Loaded with vitamin C, antioxidants and beta carotene, it’s an infection-fighting powerhouse. Pear is added in there not only for sweetness, but also for it’s immune boosting properties. Lastly, ginger helps to decrease inflammation. 

Add any of your favourite superfoods in the mix and you got a refreshing and filling smoothie to start your day! Check out the recipe below!

[lt_recipe name=”Immune Boosting Green Smoothie” print=”yes” image=”http://bitchininthekitch.com/wp-content/uploads/2017/10/DSC_1415-1024×683.jpg” ingredients=”1 1/2 cups water or coconut water;2 cups spinach, washed;1/2 banana;1 pear, chopped;1/2 cucumber, chopped;1 inch fresh ginger root;1 tbsp flaxseed;1 tbsp chia seed;” ]1. Place spinach and water in blender and blend till smooth.;2. Add in remaining ingredients and blend again until smooth!;;[/lt_recipe]

 

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Pumpkin Pie Streusel Bars

Pumpkin Pie Streusel Bars

Easy gluten-free pumpkin pie bars with a sweet and buttery oatmeal streusel topping!

Just in time for Thanksgiving I have another pumpkin recipe for you guys! I’ve never been a huge fan of baking pies, as the crust can be super fussy and is hard to make gluten-free! The smell of oatmeal and cinnamon baking in the oven reminds me of Fall, and melds perfectly with sweet pumpkin filling.

I used a mix of gluten-free oats and oat flour, to help the streusel have a more traditional texture like when using all-purpose flour. This streusel crust and topping can be used with any fruit filling variation and makes an amazing crumble topping!

The crust and topping is buttery and crispy. You can use butter or ghee, either works perfectly! I added 2 tbsp of my favourite Lee’s Provisions Maple Baby Ghee for that extra maple, Fall flavour. If you don’t have any maple flavoured ghee, try adding a couple of tablespoons of maple syrup to get that same flavour. 

Eat them as is, or top them off with some whipped cream (coconut whipped cream is great too). 

These are a treat for anyone in the family, even those who are not gluten-free! Check out the recipe below!

Pumpkin Pie Streusel Bars

Yield: 16 bars 

Ingredients:

For the crust and topping:

1 1/4 cups gluten-free oat flour (pulse oats in food processor or blender)

2 cups gluten-free rolled oats

1 tablespoon cinnamon

1 cup brown sugar

1/4 teaspoon salt

3/4 cup + 2 tablespoons unsalted butter or ghee, melted (I use 2 tbsp of Lee’s Maple Baby Ghee)

For the filling:

1 15-ounce can (about 2 cups) pumpkin puree 

2 large eggs

1/3 cup granulated sugar

1/3 cup brown sugar

2 1/2 teaspoons pumpkin pie spice*

1 teaspoon vanilla extract

1/4 teaspoon salt

1/2 cup evaporated milk 

Directions:

1. Preheat the oven to 350∞F. Line an 8″ x 8″ pan with parchment paper and set aside.

2. In a large mixing bowl, stir together the oat flour, oats, cinnamon, sugar and salt. Stir in the butter until well combined.

3. Pat half of the mixture firmly onto the bottom of the prepared pan. Bake for 18-22 minutes or until lightly golden brown. The crust will bubble during baking. Let the crust cool for 5-10 minutes while preparing the filling.

6. In a large mixing bowl, stir together all the filling ingredients. Pour evenly over the crust and bake for 12 minutes.

7. Remove from the oven and add tablespoons of the remaining oat topping over the filling. It will be a very thick layer and don’t worry if some of it sinks a little into the filling. Bake for another 30 minutes or until the filling is golden brown and firm and the middle is set.

8. Let cool for 1 hour and serve as is or with whipped cream! Cool completely before covering. Store at room temperature for up to 2 days or in the refrigerator for up to 4 days.

Notes:

*If you want to make your own pumpkin spice mix: 1 teaspoon cinnamon, 3/4 teaspoon ginger, 1/2 teaspoon allspice, and 1/4 teaspoon nutmeg.

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