Turmeric Milk aka Haldi Ka Dhood

Tumeric Milk_birds eyeYeah, that’s right. Turmeric milk. It’s totally all the craze right now but ironically enough, this recipe for warm milk is close to home for many East Indians. Turmeric milk, also known as “golden milk” or in Hindi haldi ka dhood is incredibly nourishing. Ayruvedic experts believe it helps with the prevention of common coughs, colds and insomnia (or so my mom tells me). The star ingredient in this recipe is turmeric which we now KNOW is anti-inflammatory, chalk full of antioxidants and also has anti-bacterial properties to it.

But that’s not the only reason why you should try this recipe. Try it, because it’s delicious, easy and a feel-good kinda bevy.

It’s all things cozy and relaxing.

Tumeric Milk_handsHere’s my version of haldi ka dhood: 

Turmeric Milk aka Haldi Ka Dhood
 
Prep time
Total time
 
Serves: 1 cup 1 serving
Ingredients
  • 1¼ cup milk
  • ½ tsp turmeric (or as much as tolerated)
  • ⅛ tsp ground cinnamon
  • ⅛ tsp ground cloves
  • ⅛ tsp ground cardamom
  • Drizzle honey *optionals
Instructions
  1. Pour milk into a small pot and turn onto low heat. Stir in the turmeric powder, cinnamon, cloves and cardamom.
  2. Bring to gentle boil and allow to simmer for 3 - 4 minutes. Be sure to keep a watchful eye on the pot, you don't want to burn the milk.
  3. Pour into a cup and sweeten with honey.
Tumeric Milk_cupFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

The Better Broccoli Salad

Nita Sharda, Carrots and CakeAs per the title of this blog post, the feature vegetable in this summer salad is none other than the broccoli. Growing up we typically only enjoyed broccoli when it was cooked into saag which is a giant mush (I’m not joking) of cooked down onion, spinach, broccoli and an array of spices. Now, I have fun using broccoli in stir fry’s, roasted, dunked into a ranch dip and of course, all dressed up in a Greek yogurt dressing.

I’m sure you’ve tried a few versions of this recipe. But I really think you should make my recipe your go-to for summer potlucks, dinners or even enjoy this salad as a snack. Along with broccoli, this salad also includes a juicy apple, red onion, carrot sticks,  cranberry and pumpkin seeds. Feel free to swap out ingredients and change the quantities as you wish. The “OG” version of recipe usually calls for copious amounts of mayo and sometime bacon. THIS version is laced with a high protein dressing courtesy of Greek yogurt.Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

Arrrrrright, let’s move onto what you’re really here for

The recipe.

The Better Broccoli Salad
 
Prep time
Total time
 
Serves: 5
Ingredients
  • 3 cups broccoli, chopped
  • 1 Gala apple, chopped
  • ¼ cup red onion, chopped
  • 1 cup grated or julienne carrots
  • ¼ cup pumpkin seeds
  • ¼ cup dried cranberries
  • ½ cup chopped SqueaK'rs, cheddar (or grated)
  • Dressing
  • ¾ cup 2% M.F. Greek yogurt
  • ⅓ cup mayonnaise
  • 2 tablespoon honey
  • Juice of ½ lemon
  • Pinch of salt and pepper
  • Pink of paprika
Instructions
  1. Place all prepared veggies, apple, cranberries, pumpkin seeds and cheese into a bowl. Toss together.
  2. To prepare the dressing stir together Greek yogurt, mayonnaise, honey, lemon, salt, pepper and paprika.
  3. Pour the dressing (only half at a time) over the salad, ensuring the veggies are well coated. Let the salad sit in the fridge for 20 minutes to soften the broccoli. Add more dressing if desired.
  4. Serve and enjoy!
Nita Sharda, Carrots and CakeFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Chia Seed Pudding

Nita Sharda, Carrots and CakeOh, hello! Welcome back – I hope you enjoyed learning about whole grains on our last post. We’re going to take a break from nutrition education and share this uber simple recipe with ya’ll. You’ve previously seen me use and talk about the health benefits of chia seeds, like when I showcased my version of a 5 Ingridient Berry Sauce. When I heard my food friends talk about chia seed pudding, I was totally hooked and needed to give it a try.

Here’s what I love in particular about this recipe:

  • calls for only 5 ingridients
  • offers up 10 grams of fibre
  • source of calcium
  • source of protein
  • allows for customization
  • naturally gluten free
  • no cooking, just stirring

Nita Sharda, Carrots and CakeOkay, I think you’re sold.

5.0 from 1 reviews
Chia Seed Pudding
 
Prep time
Total time
 
Serves: 2 - 3
Ingredients
  • ⅓ cup chia seeds (black or white)
  • 1½ cups milk (dairy or dairy free)
  • 2 tbsp runny honey or maple syrup
  • 1 tsp vanilla extra
  • 1 tsp cinnamon
Instructions
  1. Place all ingredients into a bowl. Mix very, very, very well and cover with saran wrap.
  2. Place bowl into the fridge for thirty minutes. Stir again.
  3. Return back to the fridge for at least another 2 - 3 hours. The result is a thick pudding similar to rice pudding.
  4. Top with additional fruit if you wish. I love it with tart raspberries, mango or kiwi.

Nita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

No Bake Granola Bar

Nita Sharda, Carrots and CakeI love a good granola bar. It’s basically like having portable nutrition in your hand! Mind you, a good quality product can often be hard to spot. Most large-chain grocers have entire aisles dedicated to this iconic food item. The tough part is distinguishing which one truly is a granola bar versus which one is…well..basically a chocolate bar.

Tips to sourcing a quality granola bar:

  • When I’m on the hunt for a bar I try to look for something that has less than 8 – 9 grams of sugar and offers me up at least 3 grams of fibre.
  • Protein is another POWERHOUSE nutrient that I scout for. If you’re looking for a nut-free product, it will be difficult to find a protein bar with more than 2 grams of protein. Otherwise, if nuts are your thang, you’ll likely have no trouble finding something that can offer you atleast 4 – 5 grams of protein.
  • Look at the ingredient list and find something that is 100% whole grain.
  • Avoid granola bars that are chocolate or yogurt covered. These bars can have upwards of 3 teaspoons of sugar in a small serving.

Or HAYYYYYYhow about making your own?

When I have a bit of extra time on my hands, I take pleasure in being able to make my own granola bars that I can snack on. The ingredients in this recipe (adapted from Cookspiration) include all the foods I enjoy eating as snacks: dates, walnuts, pumpkin seeds and hemp hearts are the super heroes behind this bar. Seriously, you’ll feel so good after making them, eating them…and maybe even sharing them. You’ll notice – the recipe doesn’t call for any refined sugar. The sweetness is brought to you naturally from the dates and honey. Don’t cha love nature?
Nita Sharda, Carrots and Cake

Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeOkay, recipe deets below:

5.0 from 1 reviews
No Bake Granola Bar
 
Ingredients
  • 1 ½ cup All Bran Flakes cereal (I used PC brand from Superstore)
  • 1 ½ cup large flake oats
  • ½ cup chopped walnuts
  • ¼ cup pumpkin seeds
  • ½ cup hemp hearts
  • 1 cup dates (about 12 - 15 dates)
  • ¼ cup honey or maple syrup for vegan option
  • ⅓ cup almond or peanut-butter
Instructions
  1. In a large nonstick skillet, toast oats, walnuts and pumpkin seeds over medium heat, stirring often for about 8 minutes or until light golden and fragrant. You'll even hear the pumpkin seeds "pop".
  2. Pour this mixture into a large bowl and let cool slightly; stir in bran flakes and hemp hearts.
  3. In the bowl of a food processor, pulse dates until finely chopped. For me, it rolls into one giant blob.
  4. In a small saucepan, heat together honey and almond butter over medium low heat until melted and smooth. Add dates and stir to combine.
  5. Pour into oat mixture and stir together until dates are distributed evenly throughout and oats are coated well.
  6. Press mixture into 23 cm (9 inch) parchment or foil lined baking pan and press to flatten evenly (warning: don't place it on a pan that's too big - you want the mixture to be "tight").
  7. Cover and refrigerate for at least 1 hour or until firm. Cut into bars and wrap individually with plastic wrap and store in refrigerator for up to 1 week or in the freezer for longer.
No Bake Granola Bar_Stacked

STACKS ON STACKS OVER HERE!!

For more granola bar inspiration, here are a few ideas from my personal food friends:

Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Happy Birthday Carrots and Cake + Poppy Seed Biscuit

Nita Sharda, Carrots and CakeWoah. How did that happen? Today marks the second birthday for Carrots and Cake Balanced Nutrition Consulting. What was supposed to initially be a “lets try to see five clients per month” kinda gig has turned into visiting with at least twenty clients monthly, blogging, recipe development, writing for cool food producers and as of late, mentoring Nutritional Science students that are hoping to get their feet wet in the dietetic industry. By the way, all of this on top of a nearly full time job in an area of clinical practice I love.

A very sincere thank you to all of my friends, readers, clients and colleagues who continue to support me through my growth. When I gave birth to Carrots and Cake it was all very organic. I never felt like anything was being forced into place – there really was no financial goal, strategic plan or real incentive other than to connect with people, about food.

I remember last year when I celebrated Carrots and Cake’s first birthday I showcased this Carrot and Pineapple Loaf. And then, I celebrated some more with these yummy Carrot Oatmeal Cookies. The sweetest was coming into work and my colleague had prepared some of these goodies for me and our team to enjoy.

Needless to say, I am SO looking forward to what 2016 has in store for me.

Here’s what happened over the last twelve months:

  • I moved from a condo into our home (that has a great big island, yaaaaassss)
  • Got a Vitamix…that’s a big deal, right?
  • Joined a Women’s in Business group  made up of fine business women in Winnipeg
  • Completed several Women and Weights classes via good friend, RD extraordinaire and Personal Trainer, Chinwe – so basically, I’m way stronger than last year
  • I partnered with some awesome food industry folks like Bothwell Cheese which allows me an opportunity to write more often, something I love to do
  • I learned and helped my food loving friend, Getty Stewart can some tomatoes
  • Completed my second Manitoba Marathon Relay while the hubs added a second half marathon to his list
  • I went on an amazing #CanolaConnect Harvest Camp with the lovely folks of Canola, Eat Well
  • On the same note, I also had a chance to attend a Grow Canada conference c/o #CanolaConnect – picture this: being only meters away from Clara Hughes and former LGen Romeo Dallaire – MIND BLOWN
  • Went through a lot of professional struggles at work, but came out stronger than I ever thought I was
  • Took on two student volunteers to help with content creation, recipe development and photography
  • As of LAST NIGHT, my sister (many of you might know her as Myuz Artistry) gave birth to a sweet baby boy AND my other sister is expecting her first babe
  • On that note, I officially have baby fever

Okay, okay. I know why you’re ALL really here, it’s for this SUPER DUPER amazing recipe for Poppy Seed Biscuits. This recipe hails from somewhere…I just can’t remember where. It’s the kind I just wrote down with pencil and pen after trying them at a friends house years ago when I live in B.C.. The recipe stuck with me.

Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

These biscuits are on the slightly sweet side, but still pair well with soup. I think they make a great snack for a girls afternoon or act as a lovely addition to a large green salad. You’ll see below, I paired it with my 5 Ingredient Berry Sauce which ended up being the perfect marriage.

Okay, recipe taymeee.

Poppy Seed Biscuits
 
Prep time
Cook time
Total time
 
Serves: 18 - 24
Ingredients
  • 1½ cups whole wheat flour
  • 1 cup all-purpose flour
  • ¼ cup white sugar
  • ¼ cup poppy seeds
  • 1 tbsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • ⅓ cup cold butter, cut into 1 inch chunks
  • 1 cup buttermilk
Instructions
  1. Line a large baking sheet (or two) with parchment paper and preheat oven to 425.
  2. In a large bowl stir together dry ingredients until well combined.
  3. Add in butter. Using a pastry blender or two forks cut the butter into the dry ingredients. Eventually, you'll have a texture that resemble coarse crumbs.
  4. Add buttermilk. Stir the mixture to moisten and create a sticky dough.
  5. Drop a handful of flour onto a clean surface and knead the dough about 10 times.
  6. Roll out the dough or using your hands pat it into a ½" thick round.
  7. Using a 2" biscuit cutter cut out as many rounds as you can. Place on a baking sheet. Gently form scraps into a ball, flatten and cut out more biscuit rounds. Repeat if needed.
  8. Bake biscuits for 12 - 15 minutes. Biscuits shouldn't be too brown! Remove from baking sheet and onto a cooling wrack.
  9. Best when served warm.

Biscuits lined upBiscuit_with jar of spreadBiscuit with Spread
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

5 Ingredient Berry Sauce

Nita Sharda, Carrots and CakeI remember the first time I made a berry sauce. It was for a brunch I was hosting and waffles were on the menu. It was some random recipe that Mr. Google found for me. It called for 1 cup of juice and 1 cup of sugar for only two cups of berries. Jesse whiz, that is A LOT of sugar. What’s a Dietitian/Food Nerd to do?

Develop her own recipe! 

I prepare this berry sauce quite regularly for our meal-prep line up. It’s extremely low maintenance and the recipe is pretty darn easy to memorize. There are so many uses for this sauce, here’s what I’ve tried so far:

  • Great in smoothies
  • Lovely on top of plain yogurt
  • Fabulous over pancakes or waffles
  • Yummy on warm or cold oats
  • Genius as a jam on toast or biscuits

The recipe uses a super cool ingredient that might be new to you. It’s chia seeds! You can find these little guys at any bulk store and they can also be spotted in the “health food” aisle of many large-chain stores. Chia seeds harness a lot of nutrition, offering up some omega-3 power, fibre, calcium and a wee-bit of protein too. Chia seeds are crucial for this recipe as they suck up (literally) moisture from the concoction, leaving you with a nice saucy texture. I promise you’ll love it.

Recipe taymeee.Nita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

5.0 from 1 reviews
5 Ingredient Berry Sauce
 
Prep time
Cook time
Total time
 
Ingredients
  • 3 cups frozen berries, mixed variety
  • ½ cup 100% orange juice or water
  • 2 tbsp maple sryup
  • 1 tsp vanilla
  • 2 tbsp chia seed
Instructions
  1. Place frozen berries into a medium sized pot. Add in orange juice or water.
  2. Turn heat to medium and bring mixture to a gentle simmer. When this happens, using a potato masher muddle the berries to a desired consistency. I prefer to leave mine a little chunky, but to each their own!
  3. Next, add in maple syrup and vanilla. Stir to combine.
  4. Remove pot from heat and add in chia seeds.
  5. Stir and wait about 20 minutes. The mixture will begin to thicken.
  6. Store in a mason jar or tupperware for one week, refrigerated.

Nita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Black Bean Brownies

Carrots and Cake, Nita Sharda

Seriously, yummy.

Earlier this week we talked to you about how excited we are that 2016 is the International Year of the Pulse. Hip hip hooray! In today’s recipe post we’re sharing an exciting brownie recipe that uses black beans. Yes, you read that right: BLACK BEANS. Please, don’t be scared – the results are amazing and dddddelish.

If you’re also making it a goal to experiment with new grains you’ll note that this recipe is actually wheat free. Instead, it uses oats. The original inspiration came from a fellow food blogger who we love, Chocolate Covered Katie. Our contributor Ceone had also made variations of the recipe in the past, so we wanted to share-share (what do they say? Sharing is caring). We made a few adaptations such as using applesauce to reduce the fat content and also decided to finely process the oats a bit more. The result is a brownie that resembles fudge but is still soft, a little gooey and chocolatey. All good things people. All good things.

From a nutrition standpoint, what I love about this dessert option is that it offers my clients an opportunity to still practice balance. In comparison to commercial or boxed brownies, this brownie is fairly low in sugar, offers up some fibre and protein which in turn will help you feel full for longer (that’s because fibre and protein are satiating). It’s totally the type of treat (or every day food) that really can be good for you. 

Carrots and Cake, Nita Sharda

All mixed up.

Before it goes into the oven.

Before it goes into the oven.

Carrots and Cake, Nita Sharda

After it’s been baked.

Okay, okay. Enough with the chatter. Recipe below:

Black Bean Brownies
 
Prep time
Cook time
Total time
 
Serves: 12
Ingredients
  • 1½ cups black beans, drained and rinsed
  • 2 tbsp cocoa powder
  • ½ cup quick oats or rolled oats
  • ¼ tsp salt
  • ⅓ cup maple syrup
  • ¼ cup unsweetened applesauce
  • 1 tbsp canola oil
  • 2 tsp vanilla extract
  • ½ tsp baking powder
  • ½ cup chocolate chips
Instructions
  1. Preheat oven to 350 F.
  2. Place oats into the bowl of a food processor and pulse until it resembles coarse flour.
  3. Add remaining ingredients except chocolate chips into a food processor and blend until completely smooth.
  4. Fold the chocolate chips into the batter.
  5. Place mixture into a greased 8×8 pan.
  6. Optional: sprinkle extra chocolate chips over the top.
  7. Cook the black bean brownies 20 minutes. Allow it to cool and set at least 10 minutes before trying to cutting into it. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 12 brownies

1BlackBeanBrownies_squares

These photos  were taken by Ceone Dyck, 4th Year Human Nutritional Sciences student. To learn more about Ceone click here or follow her on Facebook.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Super Seedy Chocolate Chip Cookies

Nita Sharda, Carrots and CakeHave you ever experienced that moment when you perfect the most incredible recipe? I have. It was a great feeling but one that certainly came with a lot of errors, epic-fails and me wracking my brain to problem solve. The issue was I kept getting a cookie that was too dense and too “hard”. After altering the recipe (five times) and most importantly decreasing the baking time, I got it. PS it totally pays to have friends like Jenn and Courtney who offer up baking advice! Here it is…the perfect Super. Seedy. Chocolate Chip. Cookie.

Oh and hey mama’s! You can send these little guys to you children’s school. It’s loaded with protein but it totally no-nut friendly!

What are some things that I love about this cookie?

  1. Vegan friendly. ‘Nuff said.
  2. Flax-water Replacement. Instead of using an egg to bind and moisten my cookie, I used a flax-water replacement. Yup, that’s right you can use 1 tbsp ground flax meal + 2.5 tbsp water to replace one egg. Voila!
  3. Seedy. Healthy and compact, seeds are amazingly nourishing. They often packed with  protein, fibre, iron, vitamins and omega-3 fatty acids. In this cookie I use: hemp hearts, pumpkin seeds and sunflower seeds.
  4. Sweet, but not too sweet. I originally started off this recipe using 1/2 cup each of sugar and brown sugar. Coupled with the chocolate chips, it was just way too sweet for me. I also knew that if I offered it to my niece with reduced sugar, she probably wouldn’t notice. So why bother? I reduced the sugar to 1/3 cup of white and brown sugar and it’s great.
  5. Healthy fats. I chose to use a plant-based fat, canola oil, for this recipe. There’a s few reasons why:
    • Canola oil is extremely neutral in taste. This means, the flavors from your ingredients are never masked.
    • I’m a prairie girl. Using canola oil means I’m supporting my local economy and most importantly our local family-farmers. Did you know, canola oil is 100% Canadian.
    • Canola oil is economical – yes, this Dietitian is on a budget!
    • Lastly, canola oil means more to me than it simply being a fat. Towards the end of my summer I was invited to join the Canola Eat Well team at Canola Camp. I learned a lot about the agriculture industry that I didn’t know about before. A few things: growing canola allows farmers to nourish their soil (it gives back nutrients), it sustains our bees that are often busy producing honey for us and provides livestock with high quality protein for their feed. Quite honestly canola is life-sustaining. I’m still working through my journal (and brain) to really articulate what my experiences were like at camp to share with you, so stay-tuned.
      • Recipe tip: did you know that when a recipe calls for a solid fat to be melted you can often use canola oil instead? This works easily for cakes and muffins. Use this conversion chart.

Nita Sharda, Carrots and CakeIn the mean time, bake these cookies. Pour yourself a glass of milk.

Enjoy.

Super Seedy Chocolate Chip Cookies
 
Prep time
Cook time
Total time
 
Serves: 24
Ingredients
  • ⅓ cup canola oil
  • ⅓ cup brown sugar
  • ⅓ cup white sugar
  • 2 tbsp flax meal
  • 5 tbsp water
  • ½ tsp baking soda
  • 2 tsp hot water
  • ½ cup whole wheat flour
  • ½ cup white flour
  • ½ cup large-flake rolled oats
  • ½ tsp baking powder
  • ⅓ cup chocolate chips (dairy free for vegan option)
  • ½ cup dried cranberries or raisins
  • 1 cup seeds or nuts (your choice; I do a mixture of sunflower seed, pumpkin seeds and hemp seeds)
Instructions
  1. Preheat oven to 350 degrees F.
  2. Soak flax meal in water. Ensure you’ve mixed it thoroughly with a fork. Let it stand 5 minutes.
  3. In another small pinch bowl stir together baking soda in hot water. Set aside.
  4. In a large bowl or in your stand mixer, combine canola oil, white sugar and brown sugar until well mixed.
  5. Add in your flax and water mixture. Stir to combine.
  6. Add in the baking soda and water mixture. Sitr to combine.
  7. In a separate bowl combine the remaining dry ingredients. Once thoroughly combined add this dry mixture to the wet ingredients. Give this all a whirl with your mixer or beater – be sure not to over-mix!
  8. Drop a spoonful of batter at a time onto a non-stick pan (I prefer to use parchment paper).
  9. With your fingers, lightly press the cookie-dough rounds so they are slightly flat (see photo above). These cookies wont run or expand much!
  10. Bake for 10 minutes (important: do not over bake).
  11. Makes approximaly 30 cookies.
Nita Sharda, Carrots and Cake

Here’s your egg substitute made with flax meal and water!

Nita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

Please note all opinions in this post are my own. I have not received compensation for this post.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Roasted Butternut Squash Hummus

Nita Sharda, Carrots and Cake

Butternut squash, chickpeas and hemp = amazing.

Butternut squash and chickpeas.

The best of both worlds when this subtle squash melds with chickpeas in this non-traditional take on hummus. I’ve tried few different variations of hummus including my Jalapeno Spiced Hummus and other store bought variations like Sabra’s Supremely Spicy Hummus (c’mon, I’m Indian aka I live for spice). But after seeing the Minimalist Baker’s version of Butternut Squash Hummus I just had to try it out. I didn’t have all of the same ingredients on hand so this is my adaptation. Seriously, I can never follow a recipe (jeeze).

What I love about this version of hummus is the thick consistency. It’s perfect as a dip but really I think it was destined to be used as a spread on wraps and sandwiches. Don’t you hate it when your sandwich spread leaves your bread soggy? Yuck! Fear not. This wont happen with this Roasted Butternut Squash hummus.

I have two other tid-bits to share about the recipe.

  • First, the garlic. ROAST THE GARLIC PEOPLE. The yield is a deep flavor that isn’t as overpowering as raw garlic tends to be. I know my bff Christine aka nurse-turned-photographer LOVED the taste of garlic. She’s actually rationing her hummus to keep it all week long. Yeah, that good.
  • Secondly, the hemp hearts (shout out to Just Hemp Foods) adds a lovely nuttiness to the entire product. Not to mention, these tiny but oober-powerful seeds help crank up the protein content and offer anti-inflammatory fats that we could all use a little more of.

And HELLO to all of you mama’s who try to get your little peeps to eat more veggies. They will never know there is squash in this hummus (sneaky, sneaky). But, that doesn’t mean you can’t tell them what’s in it! We can really only hide veggies from our kids for so long; educate your children about the meals you’re creating and they’ll be encouraged to try them!

Okay, okay. The recipe: 

 
Ingredients
  • 1 cup butternut squash, cubed
  • 5 cloves garlic, whole
  • 1 tbsp dried parsley
  • 1 lemon, juiced
  • 1 15oz can chickpeas, rinsed + drained
  • ⅓ cup tahini
  • ¼ cup hemp heart
  • 5 Tbsp extra virgin olive oil
  • Sea salt and black pepper, to taste
  • ½ tsp ground cumin
Instructions
  1. Preheat oven to 350 degrees F and position a rack in the middle of the oven.
  2. Toss butternut squash, 5 garlic cloves and parsley with a drizzle of olive oil on a baking sheet.
  3. Roast squash for 20 - 30 minutes minutes, or until all squash is fork tender and the garlic is golden brown. I allowed some of my squash to really crispen up. Let cool 5 minutes.
  4. In your food processor or blender combine: squash, garlic, lemon juice, chickpeas, tahini, hemp hearts, olive oil, salt, pepper and cumin.
  5. Blend the mixture until creamy and smooth, scraping down sides as needed and adding more olive oil or a touch of water to achieve desired consistency.
  6. Serve immediately or chill in your fridge.

Nita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

Now what are you gonna do with all that hummus? The options are endless: plop some onto of a salad, use it as a spread on sandwiches and wraps, eat it by the spoonful, dunk veggies into it or use it as a dip to compliment a cheese board. Kinda like I did over here for an upcoming collaboration with Bothwell Cheese (stay tuned). Drooooolllll.
Nita Sharda

If you’re need of more legume based recipes, check out:

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Soft Carrot Oatmeal Cookies #kidfriendly

Nita Sharda, Carrots and Cake

C’mon, don’t you celebrate your birthday all month long?

Okay, I can’t possibly be the only one that celebrates birthday’s all month long.  Right?  Lucky for you, in lieu of this blog’s first birthday I also whipped up a cookie recipe.  Sorry, this recipe isn’t loaded with sugar, chocolate or copious amounts of fat.  Instead, this soft and well textured cookie is full of yummy carrot goodness and is a big hit not just with adults, but kids too!  My nieces love snacking on this cookie and their moms feel good offering it as a snack. That’s a win win situation if you ask me.

If you’re going to compare this cookie to an Oreo or Chip’s Ahoy, that’s just not fair. Simple homemade cookies can’t compete with hyper-processed and sugar laced foods. This cookie is whole grain and contains whole ingredients. Nothing fake here.

Simple homemade foods can’t compete with hyper-processed foods.

I opted to use honey as my primary sweetener. You can choose to use maple syrup or agave nectar if you wish. Note to mama’s and papa’s: if baby is less than 12 months, you don’t want to offer them honey. Use maple syrup instead.

I got the inspiration from these cookies via another blog. The original recipe can be found here. Thanks Amy!

4.0 from 1 reviews
Soft Carrot Oatmeal Cookies #kidfriendly
 
Prep time
Cook time
Total time
 
Serves: 12 - 18
Ingredients
  • 1 cup quick cooking oats (source gluten free if necessary)
  • ¾ cup whole wheat flour (or, gluten free flour if necessary)
  • 1 ½ tsp baking powder
  • 1 ½ tsp ground cinnamon
  • ⅛ tsp salt
  • 2 tbsp canola oil (or, whatever type of fat you prefer)
  • 1 large egg
  • 1 tsp vanilla extract
  • ½ c honey, maple syrup or agave (I used honey)
  • ¾ c grated carrots (about 1 medium carrot)
Instructions
  1. In a medium sized bowl, combine oats, flour, baking powder, cinnamon, and salt.
  2. In another small bowl, whisk together the canola oil, egg, and vanilla extract. Stir in the honey until thoroughly incorporated. I prefer to use a hand mixer for this step.
  3. Add the wet mixture to your flour mixture. Don't over mix the contents - just enough to blend well. Then, fold in the carrots.
  4. As recommended by Amy, chill the dough for at least 30 minutes. (If chilling longer, cover with plastic wrap, ensuring it touches the entire surface of the cookie dough). This helps you out a lot when you start dropping the cookies onto your baking sheet.
  5. Preheat the oven to 325°F, and line a baking sheet with parchment paper.
  6. Drop the cookie dough into 15 rounded scoops on the baking sheet. (If chilled longer than 1.5 hours, flatten slightly.) Bake for 12-15 minutes or until a toothpick comes out clean.
  7. Cool on the baking sheet for at least 15 minutes, and then place on a wire rack.
  8. Now, enjoy.

And again, here’s to raising a forkful of Carrot Pineapple Loaf and toasting to a very, very happy first birthday!

– With Love, Carrots and Cake,

Carrots and Cake Nita Sharda