I switched to cacao powder for my smoothies, baking, and well everything chocolate, and I haven’t bought cocoa powder since.

Today I’m explaining why I made the switch and sharing my all-time favorite cacao smoothie recipe. Because you need cacao in your life.

Oh, AND you need the bonus recipes I want you to have too… make sure you scroll to the bottom

What is a replacement for cocoa powder?

If you want to avoid those undisclosed GRAS ingredients–aka preservatives and addictive flavorings–that could potentially be in cocoa powder, I highly recommend you grab some delicious cacao powder.

 

Another great unrefined option is carob powder. While carob tastes a lot like chocolate, it’s actually a nutrient-rich, slightly sweeter option for a chocolate substitute. Carob is a member of the legume family, but has a similar texture to cocoa and a huge bonus to carob? It’s caffeine-free.

 

Is cacao high in caffeine?

While cacao does contain caffeine, so I always point folks to carob powder if caffeine is a problem for them, it’s not a lot. It’s significantly less than what you’ll find in coffee. Bonus: the primary stimulant you’ll find in cacao is called theobromine, which provides a gentler, more sustained energy boost. (source)

 

How to add espresso without caffeine

I love an alternative to this smoothie, with espresso OR a caffeine-free espresso replacement. It tastes so similar to coffee, but it’s just a medicinal tea that tastes like coffee. In fact, it’s my all-time favorite hot tea. I drink it every day.

To use this medicinal chicory tea as an espresso replacement, simply steep 4 TB of the tea blend in 1 quart of hot water. (Minimum 10 minutes, but I like to steep it overnight when I have the time.) Once you have that ready, you’re ready to make your smoothie. See notes below.

Does cacao heal the gut?

Another huge bonus to cacao is the fact that it’s loaded with fiber, which is so important for feeding out gut properly. (source) So yeah, pour me up a daily glass of kombucha and one of these amazing cacao smoothies often please. My gut says “thank you” every time.

 

Want to know more about gut-friendly drinks I love to make at home?

 

Here are some of our favorite kombucha flavors, complete with recipes for making them yourself.

And these are the best summer flavors for kombucha you’re making at home.

 

 

Cacao Smoothie Recipe

yield: this generous recipe makes 3 smoothies, because there are always a lot of folks in our house who want some whenever they hear my blender whipping up some of this amazing cacao smoothie.

CACAO SMOOTHIE INGREDIENTS

3 frozen bananas

2 scoops of chocolate protein powder

3 TB cacao powder

2 TB maple syrup or date syrup

1/2 cup spinach

3 cups milk

1/2 cup peanut butter

pinch of salt per serving

CACAO SMOOTHIE DIRECTIONS

Toss all ingredients in blender and mix.

Pour into 3 glasses and enjoy!

CACAO SMOOTHIES NOTES

• Feel free to substitute 6 extra TB of cacao powder in place of the chocolate protein powder if you don’t have any on hand.
• You can definitely substitute caffeine-free carob powder 1:1 for both the cacao powder and the chocolate protein powder.
• I haven’t bought peanut butter in years, since i figured out how to make my own peanut butter. It’s amazing in this cacao smoothie.
• Don’t settle for any old protein powder. Two ingredients you will find in almost every brand of protein powder but never in the only protein powder I use? Artificial sweeteners and sugar alcohols. The first are chemicals added to make your drink sweet. And most brands add sugar alcohols because they aren’t completely absorbed in your intestines (which means there will be less calories in your drink), but if you eat too many you’ll get gas, bloating, and diarrhea. Check out 17 delicious ways I use protein powders. But try to use ones made with real food, and no junk.
• Other great things to add when I want to switch things up a little? Try tossing in some dates for added natural sweetness, or a double shot of espresso or espresso alternative–see below (and a 1/2 cup less of milk).
• Feel free to use milk substitutes in place of the milk, and almond butter in place of the peanut butter.
• Use Redmond Real Salt in this recipe and add more than 64 trace minerals to your recipe! Use code SOULYRESTED to save & stock up on some of this amazing salt today. I buy it in the bulk size because it stores so easily and keeps forever.

Print

Cacao smoothie

Servings 3 smoothies

Ingredients

• 3 frozen bananas
• 2 scoops of chocolate protein powder
• 3 TB cacao powder
• 2 TB maple syrup or date syrup
• 1/2 cup spinach
• 3 cups milk
• 1/2 cup peanut butter
• pinch of salt per serving

Instructions

• Toss all ingredients in blender and mix.

  Pour into 3 glasses and enjoy!

Notes

• Feel free to substitute 6 extra TB of cacao powder in place of the chocolate protein powder if you don't have any on hand.
• You can definitely substitute caffeine-free carob powder 1:1 for both the cacao powder and the chocolate protein powder.
• I haven't bought peanut butter in years, since i figured out how to make my own peanut butter. It's amazing in this cacao smoothie.
• Don't settle for any old protein powder. Two ingredients you will find in almost every brand of protein powder but never in the only protein powder I use? Artificial sweeteners and sugar alcohols. The first are chemicals added to make your drink sweet. And most brands add sugar alcohols because they aren't completely absorbed in your intestines (which means there will be less calories in your drink), but if you eat too many you’ll get gas, bloating, and diarrhea. Just ingredients protein powders are only real food, and no junk.
• Other great things to add when I want to switch things up a little? Try tossing in some dates for added natural sweetness, or a double shot of espresso (and a 1/2 cup less of milk).
• Feel free to use milk substitutes in place of the milk and almond butter in place of the peanut butter.

Ingredients in my Cacao Smoothie

* Use code SOULYRESTED for 15% off your entire first order of $100 or more with Azure Standard, delivered to a drop near you.

The post Cacao Smoothie first appeared on Souly Rested.

Back in the day I lived in blissful ignorance, unaware of the affect of processed ingredients. Cornstarch was the least of my worries.

Now I make my own cornstarch with chickpeas for several reasons.

Should I make my own cornstarch?

If you have the time and energy to do so, I highly encourage to to ditch as many store bought pantry staples as possible and make your own instead. These are the reasons why cornstarch is worth ditching ASAP.

1. You should make cornstarch because the traditional ones from the store are just straight carbs, meaning eating it most likely causes blood sugar spikes, which will leave you hungry and tired.
2. You should make cornstarch because using chickpeas as a replacement allows you to always have cornstarch on hand, in a way that never goes bad. Dried chickpeas last a very long time. (They do start to loose nutrients about year 2-3 though, so it’s best to use them within a year or two.)
3. You should make cornstarch to get extra vitamins, protein, and fiber. Chickpeas are also very low-fat.
4. You should make your own cornstarch because chickpeas can help with weight management, prevent blood sugar spikes, and feed the good bacteria in your gut. (source)

Is cornstarch bad?

Cornstarch isn’t necessarily bad per se, but it’s more about what cornstarch isn’t. Since cornstarch is made from just the very starchy part of corn, there is virtually nothing of value there for your body. Given that the rest of the corn kernel is removed to make cornstarch, there are virtually no vitamins or minerals (that are naturally found in corn) left in the end product.

So cornstarch is, quite literally, just starch.

Cornstarch is a processed ingredient that I’d personally prefer to replace with a more-nutritious option when possible.

Cornstarch alternatives

There are lots of alternatives to cornstarch. Chickpeas are my favorite substitute, but there are other options if you don’t have chickpeas on hand.

• Rice flour can be used as a substitute for cornstarch, and it even has that chewy, jelly texture that cornstarch tends to have.
• In some cases, simple flour can be used in place of cornstarch.
• Arrowroot powder can replace cornstarch in a 1-1 ratio in most recipes. You might need to use more arrowroot than you would cornstarch, because it doesn’t have the same thickening power as cornstarch.
• Ground chickpeas are a great alternative to cornstarch. It’s great as a thickener, in breading for chicken, as a thickener for sauces, or in slurries (like coating chicken before cooking in Chinese recipes). Chickpeas are high in starch, which makes them a great, natural choice as a cornstarch alternative.

How to make cornstarch with chickpeas

Using chickpeas as a cornstarch alternative is as simple as grinding dried chickpeas into flour. If you have a grain mill, this should be easy. Although make sure to check your mill’s user manual first to make sure you’re good to go. Some mills recommend quickly blitzing the chickpeas in a blender or food processor before milling them so they’re easier to mill. For example, the Nutrimill classic can easily mill chickpeas into fine flour, but sometimes the chickpeas themselves don’t quite fit through the feeder for the grains.

An important note is to make sure you’re using DRIED chickpeas in your grain mill, not canned.

So if you’re using a grain mill, turning chickpeas into a cornstarch alternative is as simple as milling the chickpeas into flour! It’s instantly ready to be used in place of cornstarch in any recipe.

You’ll definitely want to sift your chickpea flour before you use it, to get rid of the bitter chickpea “skins.” I have an on-demand mill that mills my chickpea flour right into my bowl or measuring cup, so I simply place my strainer over my bowl or cup and sift the flour as it comes out of the grain mill. (Sidenote: my chickens LOVE getting the handful of skins as a special snack. If you don’t have backyard chickens, you can compost or toss the skins.)

Corn flour vs. cornstarch

While cornstarch is the processed, just-starch version of corn, corn flour is essentially just ground up corn. It’s similar to cornmeal but usually ground more finely into a fine flour texture. Corn flour can be used in many of the same ways cornstarch can be.

Corn flour is ground up corn, milled more finely into a fine flour texture.

Corn meal is more coarsely ground corn flour, most often used in cornbread or under pizza crusts.

Corn starch is a more processed version of corn flour or corn meal that’s processed to leave just the starch behind.

How to make cornstarch with chickpeas (without a grain mill)

If you don’t have a grain mill, you can still make chickpea flour at home.

High powered blenders will turn dried chickpeas into flour. Make sure to blend your chickpeas in phases and using the pulse setting to make sure you don’t burn the motor out.

Food processors are another way to grind chickpeas into flour. Like with the blender, make sure to give your food processor a break if it sounds strained to make sure you don’t burn the motor out.

A coffee/spice grinder is a good option for grinding chickpeas as well. They’re designed to grind hard coffee beans into a fine grind, so they should have no issues turning dried chickpeas into flour.

Need a grain mill? (Promise, it will make your life better!)

I recommend four different grain mills. I’ve used and love them all! But if you’re looking for more in-depth information on all of them, see my Guide to Choosing a Grain Mill.

More like how to make cornstarch with chickpeas:

• Sourdough with fresh milled flour (everything you need to know)
• 5 benefits of milling your own flour
• Wheat berries: everything you need to know
• Kitchen essentials you can make yourself
• 10 foods you should make yourself

The post How to Make Cornstarch (with Chickpeas) first appeared on Souly Rested.

The raisins are the only thing that haven’t changed. Read on for more about what HAS changed…

Homemade trail mix without seed oils or refined sugars

These days, my trail mix looks a lot better. Today my homemade trail mix is made with zero refined sugar and no seed oils at all. Instead, my trail mixes include:

• raw nuts,
• raisins, and
• a chocolate source that doesn’t have refined sugars or artificial colors

Still delicious, yet it’s something that’s actually nourishing for my body.

Join me as I mix some up here, as one of the TEN amazing recipes in the Pantry Staples Summer Challenge & Giftaway!

What is in trail mix?

There are tons of different kinds of trail mix. My personal go-to trail mix includes a nut, a chocolate, and a dried fruit. My recipe for homemade trail mix without seed oils or refined sugars is below. The options for what you can add in are basically endless, though! Here are some ideas for healthy trail mix add-ins if you’re looking to get creative:

• Organic cereals, puffed rice or even granola
• Nuts or seeds for salt and crunch
• Salty pretzels add a nice crunch factor as well
• Shredded or chipped coconut
• Chocolate covered coffee beans
• Roasted chickpeas
• Rolled oats

Is trail mix healthy or is trail mix a junk food?

Is trail mix a junk food? Well, it depends.

Many “traditional” trail mixes contain lots of processed ingredients that can be high in sugar, fat, and preservatives, without any real nutrients.

Homemade trail mixes, on the other hand, can be full of healthy fat, high in protein, packed with fiber, and offer a great, nutrient-dense energy source on-the-go.

Just be aware of premixed trail mixes, and read the ingredients thoroughly.

If you’re buying premade trail mix, opt for ones that are just fruit and nuts to avoid the added sugars and artificial colors in the chocolate.

Can you eat too much trail mix?

You can definitely eat too much trail mix. Given that nuts and seeds are high in calories, it’s important to not overindulge in trail mix.

It’s a great option for a handful of a snack, or pre-portioned as an on-the-go option.

If I’m eating trail mix at home, I often pour myself a small bowl to prevent overeating without realizing it, and to make sure I eat all the components of the trail mix instead of picking things out. (Not saying I’m that person, but when there’s delicious mint carob involved, yeah, I am that person…)

How long does trail mix last?

While you can store trail mix almost indefinitely, you’ll notice that after about a month or two the trail mix won’t taste quite as good as it did before. This is usually because the nuts or seeds have gone a bit rancid or stale, and sometimes the dried fruit will dry out and not be as soft or sweet as it once was.

If you’re incorporating chocolate, also make sure your trail mix doesn’t get too hot or you’ll have trail mix goo on your hands!

How can I make trail mix healthy?

My homemade trail mix without seed oils or refined sugars contains just three ingredients: raisins, pumpkin seeds, and carob chips.

The really cool thing about these three ingredients? They all work together to nourish your body.

1. Pumpkin seeds are a great source of protein, which helps repair and build muscle.
2. Raisins are full of calcium, along with being great for digestion, keeping your bones strong, and raisins are also high in iron.
3. Carob chips are actually a legume, which is anti-inflammatory, and helps with gut health. Unlike chocolate which actually inhibits the amount of calcium your body is able to absorb, carob aids your body in digesting calcium (which raisins are full of).

So healthy trail mix will offer calcium that your body is able to actually absorb, along with healthy fats and proteins to keep you full, as well as help you build and repair muscle. Not to mention it just plain tastes good and is so satisfying to munch on.

Homemade trail mix without seed oils or refined sugars

Print

Homemade trail mix without seed oils or refined sugar

Ingredients

• 1 part pumpkin seeds
• 1 part raisins
• 1 part organic carob chips*
• sprinkle sea salt, if desired

Instructions

• Mix all the ingredients together and store in an airtight container in a cool place.

Notes

*I always source my organic carob chips here, as they're the only ones I've tried that are truly carob chips but aren't gritty or bitter.

Use Redmond Real Salt in this recipe and add more than 64 trace minerals to your recipe! Use code SOULYRESTED to save & stock up on some of this amazing salt today. (I also link to it here, on my list of favorite ingredients). I buy it in the bulk size because it stores so easily and keeps forever.

Grab my Pantry Checklist & lots of great deals on great ingredients

I am happy to share my pantry checklist with you because I firmly believe real food can be much more “doable” and convenient to make if we just make sure to have the important staples on hand.

I also firmly believe we all need to keep some moolah in our pockets whenever possible, so I’ve filled my pantry checklist with exclusive discount codes as well.

Go here to grab yours right now. It will take about 4 seconds & instantly save you time and money.

More like homemade trail mix:

• Easy double chocolate energy bar recipe
• Mango maple granola recipe
• Copycat Crumbl strawberry pretzel pie cookie recipe
• Kamut chocolate chip cookies
• Some items on my favorite ingredients list may surprise you!

Talk to me about trail mix…

If you have questions, leave a comment below. And please tag me on ig to show me your trail mix @souly.rested.

“If you are willing and obedient, you will eat the good things of the land.” Isaiah 1:19

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The post Homemade trail mix without seed oils or refined sugars first appeared on Souly Rested.

Pantry staples don’t have to be filled with ingredients you can’t pronounce.

The snacks your family reaches for can be nutritious choices, without breaking the bank or requiring lots of preparation time.

Let’s make some pantry staples

I’ve joined forces with fellow creators, on youtube and instagram, to bring you a long list of pantry staples you can make yourself, better, at home.

We’re sharing all our inside secrets on these delicious pantry staples right here. Just keep scrolling for links to the ingredients and videos to make the staples with us.

Take a second and find all of us over on instagram and youtube:

Michelle Visser instagram and youtube

Stacy Lyn Harris instagram and youtube

Amy Cross instagram and youtube

Chelsea, of Little Mountain Ranch instagram and youtube

Rachel (That 1870s Homestead) on instagram and youtube

What staples should you always have in your pantry?

While each family has different favorite meals and snacks, in general you want to keep all of these 3 areas of your kitchen well-stocked, when you can:

1. Pantry
2. Refrigerator
3. Freezer

While some items show up in more than one of these places (like fruit and veggies), for the most part you can keep a checklist of what items you need in these 3 locations and go grocery shopping with these lists in mind.

Go here to download my personal Pantry Checklist, filled with links and discount codes to some of my favorite pantry staples.

How to make your pantry healthier?

Homemade will always trump store-bought. While I want to encourage you to not let yourself get overwhelmed and try to do too much, too fast, with just a little effort you’ll find yourself loving the journey towards an improved pantry. (This Pantry Staples Summer Challenge is a GREAT place to start!)

How to create a well stocked pantry?

To have a well stocked pantry is easier than you might think. Especially if you learn to make the staples you use the most.

No better way then to join a friend in her kitchen and learn to make some staples, elbow to elbow. So that’s what we’re doing here, in the Pantry Staples Summer Challenge. Glad you can join us!

Pantry staples you can make

There are so many staples… easy meals and snacks and more that you can make yourself. To inspire you, we’ll be sharing some of our favorites right here in the weeks ahead.

We’ll be adding new ingredient lists and videos here often, so check back (and enter the giveaway daily while you’re here!)

Meanwhile, take a second to go and follow each of us on instagram and subscribe to our youtube channels, so you don’t miss a thing. (Just scroll up for all the links.)

Here to enter the giftaway? Just tap right here

Homemade Ice Cream

Specifically, let’s make Mint Chocolate Chip ice cream made with fresh mint (or dried, or extract) and zero refined sugars.

INGREDIENTS

4 cups fresh mint leaves (or 2 cups dried mint or 2-3 tsp mint extract)

2 cups milk

3/4 cup maple syrup (i highly recommend this syrup)

1 tsp vanilla extract (this is the only one I buy)

1/2 tsp salt (I use this salt)

2 cups heavy cream

1/2 cup cacao nibs, ground up (this is where I get mine)

1/2 cup chocolate chips

INSTRUCTIONAL VIDEO

Join Michelle in her kitchen to make this yummy mint chocolate chip ice cream (and find out why it almost failed).

MORE DETAILS

Get the full, printable recipe and more tips for making mint chocolate chip ice cream with no refined sugar right here.

Ranch Seasoning

INGREDIENTS

1/2 c dry buttermilk powder

1 TB dried parsley

2 tsp. dried dill weed

1 tsp freeze dried chives

1 TB garlic powder

1 TB onion powder

1 tsp salt

1/2 tsp pepper

INSTRUCTIONAL VIDEO

Join Rachel in her kitchen to make your own ranch seasoning.

Homemade Yogurt

INGREDIENTS

4 cups milk

2 TB plain, organic yogurt

1-2 TB powdered milk (optional)

INSTRUCTIONAL VIDEO

Join Chelsea in her kitchen to make a batch of homemade yogurt right here.

Everything Seasoning

INGREDIENTS

2 TB poppy seeds

2 TB sesame seeds

1 TB minced garlic 

1 TB minced onion 

2 tsp. kosher salt

INSTRUCTIONAL VIDEO

Join Michelle in her kitchen to make a batch of this seasoning right here, on youtube.

MORE DETAILS

Get the full, printable details for Everything Seasoning right here.

Maple Meat Rub

INGREDIENTS
1/2 cup maple sugar (find out How to Make Maple Sugar)

2 tablespoons garlic powder

4 teaspoons onion powder

2 tablespoons coarse salt (this is the best! Use code SOULYRESTED)

2 teaspoons cinnamon (this is what I use)

4 teaspoons dried thyme

2 teaspoons pepper

INSTRUCTIONAL VIDEO

Join Michelle in her kitchen to make a batch of this seasoning right here, on youtube.

MORE DETAILS

Get the full, printable details for Maple Meat Rub right here.

Teriyaki Sauce

INGREDIENTS

water

5 TBs brown sugar

monk fruit/molasses substitute

¼ cup coconut aminos

2 TBs honey

3 large garlic cloves, minced

1 TB fresh ginger, minced

1 TB arrowroot powder or cornstarch

INSTRUCTIONAL VIDEO

Join Amy in her kitchen to make teriyaki sauce right here.

Kombucha

INGREDIENTS

water

½ cup sugar

1 TB organic black tea (or 4 tea bags)

SCOBY & starter fluid

INSTRUCTIONAL VIDEO

Go here to start a batch of kombucha with Michelle Visser.

MORE DETAILS

Get the full, printable details for How to Make Kombucha right here.

Condensed Soup

INGREDIENTS

3 tablespoons butter

8 ounces cremini, portobello, or white button mushrooms, sliced

¼ cup flour

¼ teaspoon onion powder

¼ teaspoon garlic powder

¾ cup chicken broth

¼ cup white wine

¼ teaspoon kosher salt

Pinch of freshly ground pepper

INSTRUCTIONAL VIDEO

Go here to make this recipe with Stacy Lynn Harris. 

Trail Mix (without seed oils)

INGREDIENTS

1 cup mint carob chips

1 cup raisins

1 cup pumpkin seeds

Salt, to taste

INSTRUCTIONAL VIDEO

Go here to make this recipe with Michelle Visser.

MORE DETAILS

Get the full, printable recipe for this Trail Mix without Seed Oils or Refined Sugars right here.

More Food you should Make instead of Buy:

10 pantry staples you should make

8 Things you can make better yourself

7 things you can make better yourself

The post 10 Foods You Should Make Instead of Buy first appeared on Souly Rested.

But when an energy bar meets a granola bar, meets a chewy, sweet snack? I’m hooked.

Easy double chocolate energy bars without refined sugar

As a sugarmaker, I’ve been a huge fan of all-natural sugar for a long time. But lately science is showing us just how bad the refined sugars and man-made chemically laden sugars are. Never mind the carcinogens, I also hate the sugar high that’s always followed by a sudden drastic drop in my energy… the exact opposite of what you want in an energy bar, right?

These Larabar copycats are made with zero refined sugars.

They’re a knockoff of the “chocolate chip brownie” Larabars, which, naturally, are my favorite. The sweet and salty combo, with the rich chocolate chew factor–man they’re good.

These bars have simple ingredients, are simple and easy to make, and store well. What’s not to love?

Are energy bars healthy?

As long as the ingredients are solid and the bars contain healthy fats, fiber, and maybe even protein, energy bars are a great option for snacks, as a side to an on-the-go meal, or healthier option for a late-night dessert.

Are Larabars energy bars?

Although Larabars aren’t designed to be a meal replacer, they’re full of fruits, nuts, and vitamins, which do give you energy.

Are energy bars high in sugar?

Yes, energy bars are typically high in sugar. If you’re purchasing your bars, they may be high in refined sugars.

But these energy bars have zero refined sugars.

Instead, they are made with complex sugars, which don’t cause glucose spikes. The natural sugar from the dates is also helpful if you’re feeling a midafternoon slump or trying to summon the energy to finish a hike or workout.

These are the dates I love for these energy bars (I also link to them here, on my list of favorite ingredients).

I would caution you from using refined sugars to make your bars, since that will cause a quick spike in your blood sugar and lead to a slump quickly after. So instead of average chocolate chips, I always use chocolate chips made with coconut sugar (I link to them here, on my list of favorite ingredients). Coconut sugar (like dates) is a natural, complex sugar that falls low on the glycemic scale and won’t cause that sugar rush that is always followed by a slump.

Go here for my Complete Guide to Sugars if you’d like to know more great options.

What is the healthiest energy bar?

Ideally, homemade energy bars are the best option to make sure they only have high quality ingredients in them.

There are a few decent energy bars on the market, with Larabars being one of them. Larabars are minimally processed and contain minimal ingredeints, with easy-to-read labels.

These homemade copycat larabars are great for when you’re craving an energy bar but want to know exactly what ingredients you’re consuming.

Print

Double Chocolate Energy Bars

Copycat Chocolate Chip Brownie Larabars

Servings 14 bars

Ingredients

• 2 cups walnuts
• ¾ cup cashews
• 4 tablespoons virgin coconut oil melted
• 3 tablespoons cacao powder
• ½ pound (1 1/2 cups) pitted dates
• ¼ teaspoon kosher coarse salt
• 3 ounces (1/2 cup) chocolate chips, melted
• 2 ounces (1/3 cup) chocolate chips

Instructions

• In a food processor, chop the walnuts and cashews until you have small crumbs
• In a small bowl, with the melted coconut oil, stir in the cocoa powder
• Add the oil and cocoa powder mixture to your nuts, in the food processor, then add the dates, salt, and melted chocolate
• Blend until the mixture holds together well when pressed between your fingers
• Add the chocolate chips to the mixture and pulse a few times to break up the chips a bit and evenly distribute them
• Spread your mixture into an even layer on a piece of parchment paper and place it in the fridge for 30 minutes or the freezer for 10 minutes, until firm
• Cut bars into the size you want them and store in a lidded container in the fridge

Notes for making these chocolate energy bars

• Feel free to use whatever nuts your family prefers, or whatever type(s) you have on hand. As long as you’re adding 2 3/4 cups worth, it can be any nut or combination of nuts.
• These are the dates I love for these energy bars (I also link to them here, on my list of favorite ingredients).
• If, like me, you want to avoid energy bars that cause a quick spike in your glucose level, find chocolate chips that are made with natural sugars. I always use chocolate chips made with coconut sugar (I link to them here, on my list of favorite ingredients). Coconut sugar (like dates) is a natural, complex sugar that falls low on the glycemic scale and won’t cause that sugar rush that is always followed by a quick slump.
• I’m picky about my coconut oil. I want it to be expeller pressed, for the highest quality and zero solvents or chemicals. This oil is not hydrogenated and contains no trans fats.  In addition, because this oil is expeller pressed and refined, it doesn’t contain a coconut taste, but offers a totally neutral flavor. Bonus, this quality oil is high in lauric acid and other medium chain fatty acids. Lauric acid becomes 2-monolauren in the stomach. (Monolaurin is used for preventing and treating colds and other infections.)
• Go here for my Complete Guide to Sugars if you’d like to know more great options.
• Download my FREE Pantry Checklist and all the discounts on the best ingredients

More like this energy bar recipe:

• Mango granola
• Kamut chocolate chip cookies
• Giant skillet cookie
• Instant homemade oatmeal

The post Easy double chocolate energy bar recipe first appeared on Souly Rested.

Add on the thought that it’s all wholesome, simple ingredients–with zero junk–and I’m in love.

Today’s recipe is part of the Pantry Challenge Giftaway. Hop over and enter to win a Bosch mixer & dehydrator… in fact, you can enter daily, all month long.

Ingredients for Maple Vinaigrette Salad Dressing

2 tbsp maple syrup

1 cup avocado oil

1 tbsp mustard

1/4 cup lemon juice

1/2 tsp salt

1/4 tsp pepper

Notes about this Homemade Salad Dressing

• Always be sure you’re using 100% maple syrup. This site is loaded with information about how to make your own syrup. Or if you want to buy the best, grab some of this maple syrup.
• Feel free to use whatever oil you prefer. Avocado oil is always my first choice, since it’s a healthy option that is versatile enough to use in every application where I need it. (More info here about avocado oil and other healthy swaps.)
• Feel free to substitute honey in place of maple, and go here for great insights in all the best all-natural sugars.
• Use Redmond Real Salt in this recipe and add more than 64 trace minerals to your Italian salad dressing! Use code SOULYRESTED to save & stock up on some of this amazing salt today. I buy it in the bulk size because it stores so easily and keeps forever.
• I source many of my ingredients from Azure Standard. Go here to find out how this independent food supply chain is fixing a broken food system and

Print

Maple Vinaigrette

This simple, easy-to-make dressing is delicious on any toss salad

Course Salad

Cuisine American

Keyword maple

Prep Time 2 minutes minutes

Servings 8

Author Michelle

Ingredients

• 2 tbsp maple syrup
• 1 cup avocado oil (or your preference)
• 1 tbsp mustard
• 1/4 cup lemon juice
• 1/2 tsp salt
• 1/4 tsp pepper

Instructions

• Whisk ingredients together.
• Store leftovers in a glass jar in the fridge.

Notes

• Feel free to use whatever healthy oil you prefer. Avocado oil is always my first choice, since it's versatile enough to use in every application where I need it. (More info here about avocado oil and other healthy swaps.)
• Feel free to substitute honey in place of maple, and go here for great insights in all the best all-natural sugars.
• Use Redmond Real Salt in this recipe and add more than 64 trace minerals to your Italian salad dressing! Use code SOULYRESTED to save & stock up on some of this amazing salt today. I buy it in the bulk size because it stores so easily and keeps forever.
• I source many of my ingredients from Azure Standard. Go here to find out how this independent food supply chain is fixing a broken food system and connecting food suppliers directly to consumers.
• This vinaigrette will solidify some in the fridge. I just set it out to room temperature an hour or so before I plan to use it. Give it a good shake, and it's ready to use.

Talk to me about your homemade salad dressing!

If you have any questions, leave a comment below. And please tag me on ig to show me your salad dressing @souly.rested.

Homemade Italian Salad Dressing

Homemade Balsamic Vinaigrette made with honey

The post Make your own all-natural salad dressing with 5 ingredients first appeared on Souly Rested.

But maybe the best part? You can make these kitchen essentials exactly the way your family likes them… saltier, spicier, or sweeter… whatever floats their boat, or butters their bread.

Kitchen Essentials you can Make Yourself

We’ve talked about this topic in numerous podcast episodes over on the Simple Doesn’t Mean Easy podcast, including the new episode: 5 Foods you Should Know More About (full disclosure: this was released on April 1st, just keep that in mind.)

In this episode we break down 4 categories of kitchen essentials that you definitely can make yourself.

Bread is one kitchen essential you can make yourself

Suave marketers had us all convinced, for way too many decades, that soft, pure white, ultra-processed, perfectly sliced bread in pretty cellophane packages –bread that lasts on the store shelves and in your pantry for months on end–is the way to go.

But here’s the thing… We not only CAN make our own breads, we will dramatically feel better if we do.

In fact, if we start milling our own flour for making our own bread we will see all kinds of benefits, even potential weight loss (since whole grains fill us up a lot better and more productively, with the good stuff). I just got this message on instagram today from a follower who has experienced the same thing:

How to Make Sourdough Bread, without discard

Make Sourdough Bread Bowls

Doubling your Sourdough Bread

Sourdough Bread Made with Fresh Milled Flour

Dinner Rolls Made with Fresh Flour

Candy–yes, you can make it yourself

One could argue that candy is not a kitchen essential, but I would argue we all crave it, at least occasionally, so why not have the good stuff on hand?

Make Maple Candy

Make Maple Sugar (& sprinkles!)

Make Maple Cream

That last one is so amazing it even made it to Fox News (a nationally syndicated reporter called me just last week and interviewed me for this article)

Fats are kitchen essentials you can make yourself

First thing we should clear up before I share some articles I’ve written about fats as a kitchen essential? Fats can be the good stuff, guys, despite the crazy things my generation believed from the commercials.

In fact, my friend RuthAnn Zimmerman and I went into great depth on this idea right here: Are Tallow and Lard Good Fats?

How to Make Butter

Complete Guide to Rendering Lard

How to Bake With Lard (& Why You Should)

Sugary drinks are kitchen essentials you can make yourself

Okay, okay, in no universe are sugary drinks essential in your kitchen BUT if you use complex, all-natural sugars they won’t spike your glucose levels and you’ll be adding essential nutrients to your diet. Read my Complete Guide to Sugars for lots of insights on this and for some help in choosing the best sugars for your family.

Then experiment with some of these recipes, tweak them until your family decides they’re perfect and you have a much better alternative than any sugary drinks you’d be buying at the store.

Make delicious homemade coke (soda)

Make Sweet Iced Tea that’s organic and delicious

Make a much-better Hot Chocolate Mix

Replace coffee with this tea

Try out some of our favorite Kombucha Flavors

Hope that got your wheels turning a little and has inspired you to start considering more kitchen essentials you can make yourself. Because let me tell you, once you catch the “bug” to do this thing, it gets pretty exciting.

Tell me about your pantry staple questions!

If you have any questions about making your own pantry staples, leave a comment below. And please tag me on ig to show me your own kitchen essentials that you make yourself! @souly.rested.

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Glance at my Resource Page if you’d like to get a glimpse of all the supplies I use and recommend for everything from gardening, to sugarmaking, to chicken care, to baking.

I’d love to connect!

To find me in some other neck of the woods, just click any (or every!) icon below:

 

 

 

 

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Is maple sugar a good sugar to use?

︎ Antioxidants that support your body’s immune system

︎ A lower glycemic index than refined sugar (important for someone with diabetes)

︎ An amazing sweetness when used in baking

︎ Less calories than refined sugar!

How much maple syrup do I need to make maple sugar?

One quart of syrup will yield about 1.5 – 2 pounds of sugar.

You just need some genuine maple syrup (use code SOULYRESTED to save), a commercial-quality mixer, a candy thermometer, and a good dose of patience. (I’ve been told that if you’re very patient, and have strong hands, you can attempt to do this by hand. But we’ve never attempted it. In the mixer it can take 15 minutes or more of mixing, so I can’t imagine how long it would take by hand.)

How much maple sap do I need to make maple sugar?

Before making maple sugar, you have to turn maple sap into maple syrup. (Yeah, no one ever said the best stuff was easy.)

You’ll need about 40 gallons of sap to make 1 gallon of syrup.

So if you want to make 2 pounds of maple sugar, that will equate to about 10-15 gallons of sap you’ll need to collect.

Go here for all you need to know for How to Make Syrup–20 Tips for Beginners

Can I substitute regular sugar for maple sugar?

I often replace regular sugar with maple sugar in a recipe. It makes it a little more delicious and a lot more nutritious. Dive into my Complete Guide to Sugars right here.

Do I need special equipment to make maple sugar?

I should warn you that making maple sugar pretty much meant the death of my standard kitchen aid. The motor just isn’t up to that kind of work too many times. We upgraded to a professional kitchen aid (like this one) and I truly love this baby. Now I can make maple sugar whenever I want, and my mixer is a workhorse, always up to the challenges this maple-sugar-lovin’ lady dishes out.

How to make maple sugar

1. Heat.

First, heat the syrup to  252-257˚F. No need to stir it at all at this point. Once it reaches the right temperature, remove the pan from the heat and pour the now-darker-and-thicker syrup into your mixer’s bowl.

2. Mix.

Mix. And mix. And then mix some more. This step will probably take about 15-20 minutes.

Warning: this definitely puts a beating on a standard mixer’s motor. If you force this issue, one day it will just burn up and stop working for you, right in the middle of making a batch of maple sugar. Well, I mean, it may. I’m not saying I know this from personal experience or anything. Cough. Cough.

I upgraded to this great model, which is basically professionally-graded power, made for an average kitchen. I’m glad I took the plunge every time I use it, which is always many times a week.

3. Sift.

As it starts turning to granulated sugar (trust me, it will happen, magically), it may rise up in volume. If you need to, turn off the mixer, and the volume will decrease again. But be sure to keep mixing the sugar until all moisture has been beat out of it and the sugar is finely granulated.

What to do if your maple sugar is chunky

If your batch of maple syrup that you started with was heavier on the crystalized side, and/or a dark syrup that was made later in the sugaring season, like ours was last winter, you’ll have large granules of sugar mixed in with your finer sugar.

Once you sift out the larger granules you have a choice:

• You can run them through a food processor to create a finer sugar.
• Or you can separate the different sized granules and keep the larger ones to use in place of sprinkles.

The second option always makes me super happy. I love using our maple sprinkles in lots of delicious ways.

A Dozen Ways to Use Maple Sprinkles

I love using our maple sprinkles for little bursts of maple crunch on:

• Maple ice cream
• A slice of sourdough bread slathered with maple cream
• Cupcakes
• A bowl of yogurt
• A dollop of whipped cream on a slice of strawberry pie
• Fresh strawberries dipped in whipped cream 
• In a meat rub
• Icing cookies
• Pancakes, for extra maple crunch on top of your syrup
• French toast
• Blueberry Cake
• Maple chocolate iced coffee

The post How to Make Maple Sugar (& 12 ways to use it) first appeared on Souly Rested.

Ahhhh, I’m glad you asked.

I’ve been making maple syrup for a decade and maple cream for almost as long. And it’s–hands down–my favorite way to enjoy maple syrup.

This is my favorite way to consume my favorite sugar, so, friend, let me rock your world and tell you exactly how to make some amazing maple cream.

Fox News asked me about maple cream

I guess I’m getting a little famous for my creamy talent, Fox News even called for an interview… Read the full article of my talk with Fox News here.

What is maple cream made of?

Maple cream is one ingredient. Pure, genuine maple sap, from a maple tree, collected drop-by-drop and boiled down into syrup then boiled down even more and agitated just right (aka stirred a lot).

I don’t know how one ingredient (espeially one as “odd” as tree sap) can be so angelically delicious, but folks, there’s no denying this. Maple cream is possibly the most glorious taste you will ever experience.

How to Make Maple Cream

You’ll need 2 quarts of genuine maple syrup to make roughly 5 cups of maple cream.

Maple cream, just like any other confection made from maple syrup, starts off as supersaturated syrup. The exact temperature of the syrup, how you stir (or don’t stir) the syrup, and how you cool the syrup all have an impact on what you wind up with. All of these factors impact the size of the crystals that form in your concoction. 

As you heat it to make sugar or cream, the syrup becomes viscous and, if left alone, will start to solidify (think hard candy) before crystals can form and grow.

On the other hand, if that hot, supersaturated syrup is stirred while it’s cooling, it will form crystals. I’m told that the mechanical motion of the spoon causes microscopic crystal nuclei to form (or something like that). Basically, if you keep stirring, you form crystals, mix those tiny crystals throughout the thickened syrup, and cause them to grow in size and increase in number. Depending on what you want to make, you’ll need different sizes of crystals.

For the purpose of this article, we’ll turn those crystals into maple cream. Here’s how…

Maple Cream, step by step

Ingredients:

2 quarts 100% maple syrup

Directions:

1. Pour maple syrup into a large pan that is at least twice the size of the volume of the syrup. The syrup will bubble and rise. A lot.
2. Insert a candy thermometer into the pan, attached to the side and not touching the bottom of the pan.
3. Boil until the syrup reaches a temperature of 234°F (or 22°F above the boiling point of water where you live), this may take 20 minutes or more.
4. While your syrup is rapidly boiling, prepare an ice bath, filling an extra-large bowl (a good big bigger than your pan) at least 1/2 way with ice cubes.
5. When boiling syrup reaches the right temperature, immediately move your pan into the ice bath.
6. Watch the temperature of your syrup closely until it reached 100°F (this took 25 minutes the last time we made maple cream and I thought to actually time the process), then start stirring, with a sturdy spoon. We like to have 2-3 people on hand and switch out the duty every few minutes. We stirred for 15 minutes before we wound up with cream.

Notes about making maple cream

• As you stir, you’ll notice your contents getting lighter in color and thicker in consistency, until suddenly, like magic, you’ve made the most delicious form of sweetness know to man. (Okay, I may be a little bias…)
• You’ll notice a color change as you work through the steps. It’s a dark color at first (assuming your syrup is dark) pand turns into a light, almost peanut butter color.
• You’ll hear pops occationally as you stir. This is normal.
• It may look a little “stringy” as you stir. But keep strenuously stirring. 
   

What’s the difference between maple butter and maple cream?

Sugarmakers will refer to this delicacy as “maple cream.” Manufacturers will occationally add butter to it and then it’s officially “maple butter.” But maple cream is 100% maple syrup. Zero anything else.

How long does maple cream last?

If your maple cream is sealed well it can last at room temperature for quite a while, but once it’s opened you do need to refrigerate it.

You’ll notice the maple cream will most likely separate over time (no problem if you have liquid maple syrup forming on the top, just mix it back in before enjoying), but it will last for many long months in the fridge.

More recipes if you like making maple cream

• How to make maple sugar
• How to make maple candy
• How to use maple syrup in baking

And be sure to Download my FREE Pantry Checklist and all the discounts on the best ingredients

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“Whether you eat or drink, or whatever you do, do it all for the glory of God.” 1 Cor. 10:31

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Glance at my Resource Page if you’d like to get a glimpse of all the supplies I use and recommend for everything from gardening, to sugarmaking, to chicken care, to baking.

I’d love to connect!

To find me in some other neck of the woods, just click any (or every!) icon below:

 

The post How to make maple cream aka maple butter first appeared on Souly Rested.

Or maybe you stumbled across this article because it’s fall and you’re looking for a good fall drink that will help you fight off sickness as we’re entering into flu and cold season.

Either way, I gotcha covered with some delicious, healthy drinks for this fall (or anytime).

What is best to drink when sick?

Today I’m sharing my top 5 favorite drinks to make and serve the family when someone’s feeling under the weather.

1. Electrolyte drinks are great options when sick. Just make sure they’re all-natural and not loaded with sugars and chemicals. These are my favorite. Zero junk. And it even contains minerals needed for your hair, skin & nails. This one is Bill’s favorite. (He thinks my favorite is too salty.) 
2. Homemade gatorade is a fantastic option. I share my recipe for homemade gatorade right here.
3. Kombucha naturally improves your digestive health, so it is a great option for a drink when sick. This elderberry probiotic drink mix is my next-favorite option if you don’t make kombucha.
4. Herbal teas can be amazing, because you can load them up with functional herbs that will help improve your symptoms. This Raspberry Leaf Tea with elderberries is a favorite in our house, along with the delicious one I’m sharing today… scroll down a little for the recipe.
5. And, last but not least, a healthy, homemade hot chocolate can really hit the spot when you’re feeling under the weather.

What is the best drink for electrolytes when sick?

This Guavo Mango Electrolyte mix is an amazing choice, all-natural and zero junk. Use code SOULYRESTED to save.

Or any of the flavors here, honestly.

Download my complete Pantry Checklist (for free) for lots more of my all-time favorites that I keep stocked in my pantry.

Is Coke good when you have a cold?

There is nothing redeeming, in any way, to Coke. Sorry.

I used to be a Coke Zero fanatic, so trust me, it wasn’t easy to swallow, but when I learned exactly how bad Coke is for us, I had to find another option. Even so, my healthy DIY Coke and this functional, delicious Coke Syrup (use code SOULYRESTED) still aren’t necessarily the best think to drink when you’re under the weather.

On the other hand, if you have an upset stomach and/or you’ve been vomiting. I do find a glass of soda will settle my stomach and taste really good to me. If you’re choosing an all-natural version of soda, it turns out it might be the perfect choice.

This Herbal Tea is a Great Drink When You’re Sick

I’ve discovered yarrow tea is my favorite thing to drink, made up of 5 functional ingredients that help me feel better.

Ingredients you need to steep:

2 TB yarrow

2 TB elderflower

4 TB mint

2 TB red clover (optional)

Ingredient to add as sweetener:

1-2 TB maple syrup

Directions:

Steep herbs in a quart jar of hot water. Cover and let sit for at least 6 hours. I will often do this overnight, but fair warning if it steeps too long it can taste bitter. Usually overnight is perfect.

To make the removal of the herbs super easy, I love my quart-size tea steeper.

Add sweetener and stir. I choose maple for both the taste and the added polyphenols and antioxidants.

Serve over ice, or you can warm it as well and enjoy a warm cup of this delicious tea.

My favorite tea steeper and more

I link my mason jar steeper here, as well as my other favorite tea products, a few tea blends I always have on hand, and my favorite no-calorie way to naturally sweeten my tea:

Talk to me about your favorite drinks when you’re sick.

If you have any questions, leave a comment below. And please tag me on ig to show me your herbal tea you make with yarrow, elderflower, and mint @souly.rested.

More options for delicious drink when sick:

Homemade gatorade

How to make delicious Raspberry leaf tea

Healthy, homemade hot chocolate

And be sure to Download my FREE Pantry Checklist and all the discounts on the best ingredients

“Whether you eat or drink, or whatever you do, do it all for the glory of God.” 1 Cor. 10:31

Pin this for later!

Click on the image below to pin this post.

Find out why SoulyRested was considered to be one of the One of the Top Homesteading Blogs.

Glance at my Resource Page if you’d like to get a glimpse of all the supplies I use and recommend for everything from gardening, to sugarmaking, to chicken care, to baking.

I’d love to connect!

To find me in some other neck of the woods, just click any (or every!) icon below:

The post The 5 Best Things to Drink When Sick first appeared on Souly Rested.