Oil Free Peanut Butter Rice Crispy Treats

Rice Crispy treats are delicious if they’re done right. Nobody likes a dry crumbly rice crispy bar. I’ve made my fair share of those… I’m constantly looking for ways to make treats healthier… and sometimes, let’s face it, my attempts fail miserably, as in a rice crispy treat… you need that oil, or that butter, to get them to stay soft and chewy. Or DO you?

I searched the internet high and low for a recipe like this… and maybe it’s out there…  but for the life of me, I could not find it! Not a very simple one anyway. Why did I want an oil-free version? Oil is not a food I want to ingest regularly. I know, I know, we all hear that olive oil and coconut oil are good for us… and then there are avocado and grapeseed oils…. And they’ve all been praised as heart healthy foods for years. But my experience with oils has not been a positive one. They make my gut queasy and even when I use them at home, I didn’t like the way I would feel after eating them. I’ve cooked oil-free through the winter so far this year and have had fabulous success with it- I feel great. I get my healthy fats from whole food sources, no need for the isolated fat contained in cooking oils. No need whatsoever.

I know I mention “oil-free” quite a bit and occasionally add links in my posts to other posts about the health benefits of eating oil-free, especially on a plant-based diet. Here are yet more links on the topic!  Why It’s so Worth it To Go Oil-free and The Calorie Density Approach to Nutrition and Lifelong Weight Management.

That being said, having searched high and low, I came to the conclusion that I was just going to have to try and see what I could do, and make up my own!

Now, I have a deep love for peanut butter. Maybe I love it a little too much love… I know many of you are right there with me! If I can put peanut butter in any recipe, I’ll probably try it. Thus this recipe was born!

In the future, on this site, I can’t wait to upload fancier looking recipes that you can print and save… bear with me, I’m learning as I go! I’m in the process of learning about that currently! But for now, we are going to do this the old school way. Just read it, jot it down, or heck, I supposed you could just come back to this blog post when you need it! But make sure you pin it to your favorite recipe board, as well!

I realize that the photo of these beauties isn’t so… well, beautiful. You see, this plate was full of them before the party and they were neatly squared and stacked. But by the end of the night, this was all that remained and I thought to myself “I have got to upload these to the blog”! So this is that far-from-glamorous photo I took right then and there… and yes, that half-eaten piece you see there? I finished that chunk off after taking this photo.

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Truly, these are so chewy and delicious, so I hope you give them a try. Two thumbs up by all our party guests, grown-ups and kiddos alike.

Oil-Free Peanut Butter Rice Crispy Treats

6 cups Rice Crispy Cereal (Veganic Sprouted Brown Rice Crisps are a great option!)

1/2 Cup Natural Peanut Butter (ingredients “just peanuts”, organic is always best!)

1 10oz bag Dandies Vegan Marshmallows

Directions: on medium-low heat, melt the marshmallows and peanut butter together in a pan. Stir CONSTANTLY so that you don’t burn the mixture. This mixture will not melt together and get runny, it will start to turn into a sticky marshmallow peanut butter glob and that’s OKAY! You want that. At the first signs of it starting to look like a glob, maybe a tiny bit of melted marshmallow in the bottom pan but not much, the mixture should be WARM, but not completely hot – remove from heat. (This may seem strange, but trust me! You just need it warm enough to squish together!) Plop that globby sticky mixture on top of 6 cups of Crispy Rice and – and now for the most important part – with clean hands, squish and combine the mixture together BY HAND. A spoon will not work well for you here. Knead the mixture relatively quickly while it’s still warm, till all ingredients seem well combined and well formed and press it into an 8×8 pan. (Feel free to nibble the extra mixture off your fingers before washing it off – I did!) I let it set in the refrigerator for a couple hours before cutting and serving and that worked out splendidly.

 

These really are chewy and addicting. I hope you find time to give them a try! Note about Dandies Marshmallows, they’re NOT a whole foods source of nutrients. However, in a pinch, these do make some tasty treats and they make this recipe SO incredibly easy.

This post contains affiliate links to my partnership with Thrive Market to bring you more affordable prices on healthy foods and natural living! January’s Featured Offer:  a free jar of Thrive Market non-GMO Creamy Almond Butter + 30 day trial for only $1.95 shipping! Existing members can receive a free jar with any offer over $50. Get your free almond butter by clicking here, and hey! I haven’t tried but you could probably sub out the peanut butter in this recipe for almond butter if you’re not a peanut butter fan! Let me know if you try that, eh!?

Can you appreciate a good oil-free option like this? Have you had a chance to try them or another similar recipe? Let me know below!

 

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Zesty Cashew Lime Dressing (oil free, vegan)

Okay, so I’m actually quite giddy to share this recipe with you. It’s nothing fancy, but it’s my first real recipe I’m posting on the blog, I’ve worked at refining for you, and people have been LOVING it so far, so let me know how you like it! Today someone licked the dressing bowl, so I’d call that a hit. And I couldn’t be happier.

Making my dressings oil-free gives me a great peace of mind. The healthy fats in the cashews in this recipe makes this dressing nice and filling and nutritious, no processed oils needed.

 

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I love a good a mock “chicken salad” made with chickpeas on crunchy romaine. This dressing seriously was made for this, but of course, it goes with any green salad as well, and I love to drizzle it on freshly roasted root vegetables and potatoes. It’s quite versatile. Vegans love to use cashews to make creamy anything- it truly is amazing. So this is my variation. And since I love the taste of “chicken salad”, I wanted to make it really tasty for everyone.
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Romaine is seriously the best… I can never get enough of this wonderful leafy green. Romaine tacos, wraps, salads… all day everyday! So crunchy and water dense, and jammed packed full of vitamin A and C and even some B6, magnesium and potassium… oh! And a gram of protein. Now that’s impressive! It also contains some iron, and is, of course, a most excellent source of fiber. So next time you think lettuce is nothing more than crunchy water, remember this. Now you know. You’re welcome! recipe

 

You may need to add more water if you want a runnier dressing that’s easier to pour. Feel free to adjust that ratio to your liking!

Coconut Aminos and Bragg Liquid Aminos can be found and purchased by clicking on these links. They’re an awesome price on Thrive Market. What are they? Basically, a healthier alternative to soy sauce. Why is traditional soy sauce such a bad idea? This article by Dr. Axe will help shed some light on the issue, and also give you some information on how healthy it can be to add some antioxidant-rich coconut aminos into your life!

 

And as promised, here are some of the recipes of treats we DID make this week! Super simple, so even though the holidays are mostly over, I’ll whip up more of these for new years I’m sure, and they make for excellent snacking for whenever! They seem to freeze alright so I may try that. My husband likes to pull out snack bites like these when looking for a late night snack.

Confession: I didn’t follow any of these recipes to the letter when I made them. Not a one. Ha! So I was trying desperately to come up with a unique recipe to share with you… until I decided to just quit trying, share these ALREADY WONDERFUL recipes with you all, and quit stressing about it! So that’s what I’m doing!

Maple Pecan Pie (Raw Vegan) This recipe is already amazing of course, but since we choose to be oil free, I subbed out the coconut oil and added a ripe banana. Because I did this, we refrigerated/froze them, and ate them the same day. It worked great for us! (I also tried a variation of these that turned out rather well- pumpkin pecan pie – it turned out well, but I’m not yet prepared to share it with the world. This recipe, however, is someone else’s tried and true, so it’s already wonderful.

You may have seen me post these on my Facebook or Instagram… they were delicious…img_9046

No Bake Banana Bread Bites and Chocolate Chip Banana Bread Bites  are the recipes I found and I made my own variation of the two combined! Ha! I made it work and they were delicious. But once again, I refer you to original versions of these recipes for best results!

 

No, I did not get to make many fancy vegan dishes for the holidays! About half way through the week I thought to myself “this and this would be fun to make and do… but nah.” So we just kept things simple! This was a good lesson because the holidays are very special to me and if I could, I would always go way overboard during each and every holiday, celebrate it to the max, spending way too much money on gifts and festive things and totally spend entire days in the kitchen making all things fancy and festive….

So keeping things simple was a good thing for me this year. Of course, we made some tasty holiday vegan cookies but not many, and kept them in the freezer. I didn’t even plan my week well enough to get my vegan loaf made for Christmas Day! But I was alright with that. I just grazed on what was vegan and thoroughly enjoyed myself.

Let me know if you try the dressing recipe, or have suggestions or variations that you love!

Do you have any favorite oil-free dressings that are staples in your home?

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Healthy Eating When You’re Just Too Busy {Part III}: A Simple Meal Plan

Alright, my busy friends, I thought it would be a fitting way to close out this series on “Healthy Eating When You’re Just Too Busy” by laying out one of our family’s simple meal plans to help give you some inspiring ideas. So the following is our REAL TIME meal plan that I used for this last week, I didn’t just make it up. This worked for us – it was super simple and affordable. Enjoy! I hope you glean some ideas.

It’s very important to me to not make a huge mess every time I make a meal. Especially since I make pretty much every single meal from scratch in my tiny little kitchen. So all of the following tips take very little assembly, and most of them contain elements that I prepare ahead of time.

You’ve read in my previous posts I little tiny bit about how I prepare ahead of time, and I use a lot of no-cook recipes in my meal plans (you know we love our smoothies!) This really does keep my stress levels low, I have enough things to keep me busy during the day. And it just so happens that this low stress meal plan also does my body lots of favors and is serving our family very well! So I’m sharing it with you! Certainly not because I am an expert, but because if I were you, I’d be interested in getting some ideas, so here goes!

This is only one week’s worth of meal ideas, in real time with what’s in our kitchen right now! Next week will be a little different, of course. We eat a huge variety of produce and prepare a wide variety of foods, so this is what one of our simple weeks looks like. It’s the week before Christmas, so we need meals to be low stress, streamlined, and still perfectly nutritious.

This Week’s Meal Plan

6AM*

(*times are always approximate, we eat when we are hungry, but to help break it down for us, I list times of day)
  • img_8931 A warm glass or jar of water with fresh lemon and apple cider vinegar.

(Click Here to get a free bottle of Thrive Market Apple Cider Vinegar + 30 day trial for only $1.95 shipping! Existing members can receive a free bottle with any offer over $50.

 

8AM 

The Family can choose from Raw Soaked Oats with banana milk (A banana and water blended to a milk-like consistency. Add a vanilla protein powder if you wish, it’s so good!), a Smoothie of Fruit and Greens, or a Melon. Melons are very hydrating and should be consumed alone, not combined with other foods if you adhere to some of the principles of proper food combining – see this for a very brief explanation: Healthy Food Combining. (other weeks we have different fruits to choose from, it’s not always melons).

My omnivore husband (who is taking steps toward being more and more plant-based, of his own accord) still eats eggs occasionally, farm fresh from free range chickens.

We also take our supplements at this time, which are very simple, I take these highly absorbable forms of vegan vitamin D3 and B12. img_8952Baby, who is still regularly breastfeeding, takes an infant vitamin D and my preschooler takes a whole foods multivitamin to ensure his bases are covered.

 

10:30-11:30AM

The Smoothie. I don’t know why, but this is my favorite time to have a smoothie. I pack it with raw fresh greens or This Raw Greens Powder because it is absolutely the best, bananas, and berries or an apple… sometimes I go crazy with all the produce… Ahhh I want one right now, I don’t care what time it is. Oh! And I throw in some chia, pumpkin, or hemp seeds usually as well, or a raw vegan protein powder like this one by SunWarrior. My kids always join me for smoothie time – however, I usually don’t add the extras for the baby, I’ll pour some of the fruit and greens blend out for her before adding any nuts or protein powders. Seriously SO stress-free and takes just a couple of minute to assemble one of these bad boys.

If we are not home at this time, this is also the perfect take-along. I blend it ahead of time and bring it with me in a jar or in my hydro flask.

Fresh cut or whole fruit is also PERFECT any time in the morning. Fruit is best digested alone and in the first part of the day. (following this tip has helped me so much!) The kids ALWAYS love fresh fruit and ask for it.

These options are also incredible Post-Workout! I love a smoothie or cut fruit right after I hit the gym.

 

1:30-2:30PM

Lunch has been pretty late these days, and it’s very casual! This week we enjoyed some sandwiches on sprouted bread – we choose the Ezekiel 4:9 brand (this wouldn’t work if you have a gluten sensitivity, however, it does digest well for us. (conventional bread does not, and even some gluten free bread does not digest well for us either, considering most brands are usually still loaded with additives.) My son likes his sprouted bread with almond butter and organic fruit spread, and this week I also baked thinly sliced organic tofu to act as a “lunch meat” and loaded my sandwich up with fresh veggies and fresh guacamole (guac and hummus are my favorite easy oil-free alternatives to mayonnaises or oil-based dressings.)  I stay largely oil free at home, I’ll write about why in a later post if you’re interested, or you can message me with questions, but it has been monumental in my journey to better digestive health!

See also below where I talk about healthy snacks we had this week – sometimes we aren’t hungry for a full lunch, but will grab some of these snacks to carry us through till dinner.

5:30PM – ISH

  • Organic, non-GMO tofu was on major sale. Right. So I made something inspired by this recipe for Asian Garlic Tofu. It was delicious, and I LOADED it up with protein rich broccoli (yes, it’s protein rich!) and served it with some white rice. It was delicious, but since I’m not experienced in making recipes with tofu, it could have been better. I get my protein from greens, legumes, nuts and seeds mainly. (Note: I used to think I reacted adversely to soy – very adversely. But I don’t always – and I’m not a medical doctor so I will not share my opinions here, but let’s just say the jury is still out on soy, and I would like to continue my research on it. That being said, we may never know. To make my long story short, I’ve been incorporating some high-quality soy into our diet here and there (organic, non-GMO, no added ingredients…) and we have all handled it just swimmingly. So… yeah. More on that another time. If you have additional resources I don’t already know about, please pass them along! Fellow vegans out there – what’s your take on the big soy debacle?!)

 

  • Burrito Bowls…img_8942 I LOVE them and could eat them every single day. My beans have been pre-soaked and cooked, I just add a little cumin chili powder and Himalayan salt, thyme and fresh cilantro. We had these TWO times this week because they are so delicious and filling. We chose to serve ours over white rice. The question is – is white or brown rice is the healthier choice? We may never know. We like to eat both, this week we had white on hand.

 

  • Roasted sweet potatoes with beans and guacamole. This is the week of fresh guac! Can you tell? Ha! Seriously, though – I roast sweet potatoes whole (or a regular baked potato for those of you who aren’t sweet potato fans, like my husband…) until they are tender, split them open, and top them with black beans, greens, guacamole, fresh herbs like cilantro… I mean, YUM.

 

  • LARGE romaine salad with oil-free dressing and Ezekiel Toast and avocado slices on the side? Yes please! (for the dressing I usually mix together raw tahini, coconut aminos, and the juice of a fresh lime or lemon. I also love this raw red pepper dressing recipe by The Rawtarian, but I replace the olive oil with a fresh zucchini or other vegetables with high water content).

 

  • We did lots of vegetable soups this week! My kids love them, we all do. Especially when it’s twenty degrees below zero in Minnesota. I made some type of soup that was a little like the filling of a pot pie, it was so good! I need to make it again so I can attempt to replicate it. To make soups creamy I do not use traditional cream sauces, or just fill them in with non-dairy milk. I typically will use a base like a squash, a bean pulse, or potato puree that thickens the soup, adds flavor, and boosts up the nutrition. This week it was butternut squash and a white potato to make it taste less “squashy”. Everyone loved it!

 

All of these meals really are stress-free. They all require only using one pan, pot, or bowl, or just our plates to assemble!

Prep work included presoaking my beans and rice and boiling those until tender, then keeping them in the fridge for meal assembly during the week. Smoothies were already made into freezer packs, or I just threw fresh produce a couple scoops of the “extras” into the blender. Raw soaked oats were just that… recipe prepared and soaked overnight in the fridge, ready to in the morning.

Healthy eating can be SO simple! Healthy food helps restore our days to their full potential so we can feel our best and live our best! We need to invest in what goes into our body, no matter what. But we DO get busy, especially during the holidays, and there are so many fantastic, easy ways to streamline things and put healthy eating on autopilot when you need to!

 

Low mess, no stress snacks

This week’s snacks included…

  • apples with almond butter (or this delicious raw date caramel dip )
  • bananas
  • oranges
  • Skinny Pop popcorn
  • LaraBars (you can purchase them here, and Costco also has a slightly {better} price.
  • home brewed kombucha (incredible source of B vitamins -energy!!- and is also very satisfying between meals!)

 

Holiday Extras

This is Christmas Week! So, of course, we are throwing in a couple extra fun treats here and there in amongst all the festivities! If you follow me on Instagram or have liked my Facebook page you have seen these! (If not, links here in the sidebar and at the top of this site!!) We baked gluten free vegan cookies to take to a Christmas program and enjoyed Sunday morning brunch with vegan nog french toast… yes, it was so delightful. I put some extra holiday coconut milk nog into coffee for a mock version of an egg nog latte and … I need to stop or I will be going to make another one right now. So good. img_8930

 

 

I am NOT a doctor or dietician, but I have done my research and have drastically improved my own digestion issues, my son’s as well, and decreased my husband’s cholesterol and enhanced athletic performance, we all have great energy, great bloodwork, and have arrived at very healthy weights for our bodies. So when I share my meal plans on my blog I am sharing what works for us! I hope you glean some helpful tips and ideas and make it work for you!

Some of the links in this post are affiliates! I choose to be an affiliate for Thrive Market and I link to these products because I use these products myself and highly recommend them!

Did you get any good ideas? I hope so! What are some of your favorite go-to plant-based recipes? Do you meal plan ahead of time? Let’s chat in the comments below!

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