Spiced Apple Pumpkin Cake (Vegan, Egg-Free, Dairy-Free)

Here is a simple vegan baked recipe that you can serve your family or take to the next dinner party. This recipe was inspired by the Apple Cake recipe from Veg Recipes of India, just made healthier, more nutritious and less complicated. I added in pumpkin seeds for a delicious nutrient dense crunch. I love the combination of textures of warm moistness with soft sweet apple chunks and spices. I hope you do too!

Spiced Apple Pumpkin Cake (Vegan, Egg-Free, Dairy-Free) 
Author: Anna @ dietitian_mom
Prep Time: 15 – 20 minutes
Bake Time: 40-50 minutes
Serves 1 loaf cake

Ingredients:

  • 1 cup all purpose flour (sifted)
  • 1 cup whole wheat flour
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • 1/3 cup packed brown sugar
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground cloves
  • ¼ -½ teaspoon ground ginger
  • 1 ½ cups apple chunks (~ 2 medium apples cored and cut into ~ ½ inch sized cubes)
  • ¼ cup oil
  • ½ cup unsweetened applesauce
  • ¾ – 1 cup fortified plant-based milk, divided
  • 1 teaspoon lemon juice
  • 1 teaspoon vanilla extract
  • ¼ cup roasted or raw pumpkin seeds, divided

Directions:

  1. Preheat the oven to 400 degrees F (200 degrees C).
  2. In a large bowl, mix together all the dry ingredients (except the pumpkin seeds). Ensure ingredients are well combined and mixed. Use a whisk or fork to mash out any big lumps of brown sugar in the bowl.
  3. Add the chopped apples to the dry mixture and stir to get all the apples coated in the flour mixture using a spatula or wooden spoon.
  4. In a small bowl, mix together the oil, applesauce, lemon juice, fortified plant-based milk and vanilla extract. Use ¾ cup of the plant-based milk first, reserving the last ¼ cup to add depending on how dry the batter remains after the wet and dry ingredients are mixed together.
  5. Add the wet ingredients mixture into the dry mixture slowly, stirring until a well combined cake batter is formed. Add small amounts of the remaining ¼ cup of the fortified plant-based milk to the mixture (a tablespoon at a time), until a very thick cake batter is achieved. You may not need to use all the remaining 1/4 cup of the fortified plant-based milk.
  6. Add 3 tablespoons of the pumpkin seeds into the batter and stir a few times until just integrated.
  7. Pour batter into a 5 x 9 inch loaf pan lined with aluminum foil, making sure the batter is spread evenly throughout the pan.
  8. Decorate the top with the remaining tablespoon of pumpkin seeds. You can just sprinkle the pumpkin seeds on top or create a simple pattern.
  9. Bake 40-50 minutes in the middle rack of the oven, until the cake is baked through (check this by inserting a knife at the middle and 1-2 other points in the cake. It is done when the knife comes out clean).  It is best to check the cake at the 35-40 minute mark, as the cake may be done already. If not, cover the top of the cake with aluminum foil so that the top doesn’t get too burnt or dry, and continue baking for another 5-10 minutes, or until the cake is fully done.
  10. Remove the cake from the oven and let cool at least 10 minutes before serving.

You know the batter is good when you can’t stop ‘tasting’ it, and your little one keeps wanting to smell your batter! Increase the amount of spices in the recipes (e.g., the cloves and the ginger) if you like a stronger spice taste, or decrease it if you want less. I used fortified original soy milk in my recipe, but you can use other fortified plant-based milks like almond milk or cashew milk or coconut milk. If you don’t have any whole wheat flour on hand, just use 2 cups of all purpose flour in the recipe. Although I used a loaf pan, feel free to use a small cake pan or make these into muffins (if you make muffins, then bake for a shorter period of time of about 20-25 minutes, and then check for doneness)!

If you have only raw pumpkin seeds, it is very easy to toast them if you like. Just use the preheated oven and toast them for about 4-5 minutes on each side, or until the pumpkins seeds turn slightly golden in color. The cake slices are best served warm (these can be heated in the microwave quickly) with tea or coffee. Happy Baking!

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Mini Lentil-Banana Pancakes

Want an easy way to make pancakes for your children without the fuss of frying them on the stove? Try these protein packed Mini Lentil-Banana Pancakes. Great for breakfast or as a snack on the go!

Recipe by: DietitianMom

Makes 36 mini pancakes (2 inches in diameter each)

Ingredients:

  • ½ cup mashed or pureed cooked red lentils (drained well)
  • 3 small ripe bananas, mashed
  • ½ cup + 1 tablespoon fortified plant-based milk
  • 1/2 cup sifted all purpose or whole wheat flour
  • 1 teaspoon baking powder
  • 3 tablespoons oil
  • 1 tablespoon brown sugar (can substitute with honey, maple syrup or agave nectar)

Supplies: silicon muffin cups, small pot, mixing bowl, baking tray

Directions:

  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Rinse a half cup of dry red lentils with water in a small pot. Drain the excess water, then refill the pot with about 2 cups of water. Heat on a medium stove fire setting until pot contents are on a gentle boil. Turn down the fire and let contents cook with a gentle bubbling boil for about 10-15 minutes. You can taste a spoonful of the lentils at the end to check if they are cooked soft. Once the lentils are cooked through, turn off the fire. Remove the cooked lentils from the pot using a slotted spoon into a separate bowl. Measure out ½ a cup of cooked lentils into a separate mixing bowl. Make sure the lentils are drained really well first of any excess cooking liquid.
  3. Into this same mixing bowl with the lentils, mash the bananas, plant-based milk, sifted flour, baking powder, oil and brown sugar. You may add a little bit more plant-based milk if needed. The goal is to create a pancake batter thickness.
  4. Place all the silicon muffin cups onto a baking tray, then spoon a tablespoon of the batter into each silicon muffin cup.
  5. Bake the silicon cups in the oven for about 10-12 minutes (or until your desired level of crispness). Take out the baking tray and then remove the cooked mini-pancakes from the muffin cups onto a plate to further cool (and harden) for about 10 minutes or so. Ready to serve!
  6. Replace the silicon muffin cups onto the baking tray and repeat the process until all the batter has been cooked.

Tips: You could try substituting some of the all purpose flour with whole wheat flour. You could also substitute the sugar with honey, maple syrup or agave nectar and adjust the amount added to your desired level of sweetness. The key is to put no more than a tablespoon at the bottom of each silicon muffin cup.

These Mini Lentil-Banana Pancakes taste great as leftovers cold or heated, or thawed and warmed up from the freezer. If you don’t have silicon muffin cups, you could use regular muffin cups, but the pancakes may stick slightly to the paper muffin cups. Another option is just to grease a tin muffin tray and put the batter directly into each muffin mold.

Alternatively, if you have a big silicon cake mold, you could use that to put a thin layer of the batter and then bake it, to make bigger pancake size pieces, or slice it into smaller pieces. Share your comments if you make this recipe! Bon appétit!

 

Morning Baked Oatmeal

About a year and half ago, I tasted a baked oatmeal dish made by a friend. It was the first time I had ever had a baked oatmeal breakfast, and it was so good I knew I had to try to make it myself! From the original recipe (which called for about ¾ cup of sugar, 2 eggs and cup of cow’s milk), I’ve since experimented and made some changes to reduce its sugar content and make it fully plant-based, while keeping it delicious, super-satisfying and filling. I’ve even added in some cooked red lentils to make it more nutrient dense, but you can leave this out if you don’t have it readily available in your home. This is now a recipe that is a family favorite which we make frequently in our household. As you can see, it is very versatile and you can really customize it to make it special for your family!

Morning Baked Oatmeal  

Recipe by: DietitianMom
Prep Time: 20 min
Bake Time: 30 min

Base Ingredients:

  • ½ cup vegetable oil (any kind!)
  • 1 flax egg
  • 3 cups rolled or quick oats
  • 2 teaspoons of baking powder
  • 1 cup fortified plant-based milk
  • ¼ cup of brown sugar (adjust as desired)
  • ½ cup of unsweetened applesauce
  • ½ cup of raisins
  • 2 teaspoons vanilla extract
  • 1 teaspoon cinnamon
  • 1 apple, peeled and diced
  • ½ cup of cooked lentils (drained well of liquid)

Then choose your additions (whatever you fancy!):

  • ¼ -1/2 cup of fresh/frozen berries
  • Other fresh fruit like mashed banana, blueberries, raspberries, strawberries, diced pears or apricots
  • ¼ cup of other dried fruit like chopped dates, apricots, currants, chopped dates, figs, cranberries or prunes
  • ½ cup of chopped walnuts/pecans or other nuts like cashews, peanuts, pine nuts, almonds or hazelnuts
  • 2 tablespoons of chia seeds

Directions:

  1. Preheat oven to 350 F or 180 C
  2. Rinse a half cup of red lentils with water in a small pot. Drain the excess water, then refill the pot with about 2 cups of water. Heat on medium stove fire setting until pot contents are on a gentle boil. Turn down the fire and let cook with a gentle bubbling boil for about 10-15 minutes. Drain the cooked lentils well and set aside in a small bowl.
  3. Prepare the flax egg: mix 1 tablespoon of ground flaxseed with 3 tablespoons of water in a cup. Let sit for 5-10 minutes before whisking the mixture quickly for about 2-3 minutes.
  4. Mix all the base ingredients together (either the night before or the day of – see below) and then add in at least 3-4 additional optional ingredients from the list!
  5. Bake in an 8 x 8 pan for 30 minutes. Remove immediately and let cool slightly before serving.
  6. Portion into serving bowls. Eat the baked oatmeal by itself, or with a ½ cup of fortified plant-based milk poured over it, like a cold cereal!

Add a little bit more fortified plant-based milk if you need to before baking, if it is looking very dry. I usually combine all the ingredients together the night before and let it sit in the fridge (this helps to soften the oats and also makes breakfast the next morning easier!). Then in the morning, when I’m preheating the oven, I just add in fresh chopped fruit to the mixture before baking it. That way, breakfast is ready in just about 30-40 minutes in the morning! The extras (if there is any left!) freeze really well too in a covered container, so you could double the recipe and make more to freeze some for later. My kids absolutely love this dish!

Additional Notes:

Timing – Don’t let the baked oatmeal overcook. Take it out exactly after 30 minutes, so the mixture won’t get too dry!

Sweetness factor – You can adjust the sweetness level according to your taste, and experiment using honey, maple syrup, agave nectar or chopped dates instead of the brown sugar. In general though, the more fresh, frozen or dried fruit you throw into the mixture, the more the natural sweetness of the dish will pop out and the less sugar you will need to add.

What I actually usually do is just put in 3 tablespoons of brown sugar in the mixture, add lots of dried and fresh fruit, then after it has come out of the oven I sprinkle over the top a teaspoon of brown sugar to make a very thin ‘fairy dust’ coating. The sweetness factor is just right for our family then! You could also drizzle a small amount of maple syrup over the top if you like instead before serving.

This recipe is egg-free, dairy-free and gluten-free, so it’s suitable for those with allergies. I love the fact that I can just literally throw whatever I have available in the kitchen (within reason) into the recipe and it will still taste delicious. So go ahead and throw in those bananas slices, fresh or frozen or dried fruit, berries, nuts, chia seeds and ground flaxmeal. It’s really hard to go wrong!

(Source: Inspired by a recipe from Shauna Lammiman. I am grateful to her and my friend Anne for sharing the original recipe with me!)

 

Toasted Corn & Spaghetti Squash Recipe

 

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Some time ago when my eldest child was still a preschooler, we were invited to a friend’s house for dinner. Another couple brought in the vegetable dish they had made to contribute to the dinner. It was the first time I had tasted spaghetti squash and I was instantly hooked to its delicious taste and noodle-like texture. I decided to come home and try my hand at this dish. I found it extremely easy to whip up at dinnertime, so wanted to share it!

Toasted Corn & Spaghetti Squash

Ingredients:

  • 1 spaghetti squash
  • A few garlic cloves (peeled & chopped)
  • 1-2 cups frozen (or fresh kernels) corn
  • 2 – 3 tablespoons unsalted vegan margarine and/or olive oil as desired
  • 2 tablespoons toasted pine nuts (optional)
  • Shredded dairy-free cheese (optional)
  • Salt & pepper to taste

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Directions:

  1. Boil the spaghetti squash (see how to do this from the post: Kitchen Spotlight: Tips on Using Spaghetti Squash)
  2. While the squash is being cooked in the pot of water, use a separate saucepan to cook the garlic. Heat a tablespoon of olive oil in a separate large saucepan. Once hot, throw in the chopped garlic to fry. When the garlic pieces are browned, remove the toasted chopped garlic to set aside in a bowl.
  3. Using the same saucepan, add the remainder of the olive oil into the pan. Then put the frozen corn to cook on a low-medium fire stove setting. Cook the corn until it is toasted (takes approximately 10-15 minutes), stirring occasionally. Then season if desired with a bit of salt and pepper, and remove the toasted corn into a separate bowl.
  4. Next, put the shredded cooked spaghetti squash into the saucepan and then add back in the toasted corn and garlic. Mix well together.
  5. Add additional salt and pepper if desired and raw or toasted pine nuts. Serve warm with some shredded dairy-free cheese on top (optional)!

If you like, you can use garlic salt or garlic powder instead to season the dish, and a bit of vegan margarine instead of olive oil, or in addition to the olive oil for a more buttery taste. An alternative is to add in a tablespoon of coconut oil at the end instead of vegan margarine for the same buttery feel and texture. Feel free to also add in some other protein sources like sunflower seeds, toasted pumpkin seeds, and/or sautéed black beans. You could also add some tomato pasta sauce with minced tomatoes and minced meat to form a gluten-free version of a pasta dish without noodles.

Serves 4-6 people as a side vegetable dish. It is surprisingly how filling this can be as a side to a meatless dinner! My eldest child loved this paired with mashed potatoes. I’m sure you could also just combine the strands of spaghetti squash into mashed potatoes as you are mixing it. However, it also works great separately as you can come up with all sorts of fun creations which are sure to appeal to little ones. My then nearly 4 year old loved having a monkey face on her plate using yellow spaghetti squash ‘hair’ and a white mashed potato ‘face’. If you don’t know what I mean, check out the image on my Instagram account dietitian_mom!

(Source: Mooth B. Spaghetti Squash with Corn and Roasted Garlic. Writes4food.com. http://writes4food.com/2012/09/24/spaghetti-squash-with-corn-and-toasted-garlic/. September 24, 2012. Accessed November 15, 2017.)

 

Kitchen Spotlight: Tips on Cooking Spaghetti Squash

Based on personal experience, here are some tips for cooking and using spaghetti squash. While you can microwave or bake the spaghetti squash, I’ve found that it is easiest to boil it before removing its strand-like interior. Here is how I would recommend boiling spaghetti squash:

  1. Use a knife to make a few small holes or cut marks through the skin of the spaghetti squash.
  2. Fill a large pot with water and heat the water until boiling. Once boiling, put the squash in to cook (ease it slowly into the water to prevent burns!), turning it occasionally with a wooden spoon. The squash will likely float in the water but that is fine. After about 15-20 minutes (about 20-30 minutes for a large sized spaghetti squash), use a knife to insert into the spaghetti squash. If it goes through easily, then it is cooked through. Take out the spaghetti squash immediately and let it cool in a colander (excess water from within may also drain out).
  3. Don’t worry if the squash skin cracks open slightly. When cooled cut the squash in half and then remove the seeds with a spoon. Then use a fork to scrape out the noodle like strands into a bowl.

That’s it! If you would like to see a variety of ways to cook this delectable vegetable, check out this post I found listing 50 ways to cook spaghetti squash: http://aggieskitchen.com/50-ways-to-cook-spaghetti-squash/. Like other hard shelled squashes, you can bake it, grill it, roast it, stuff it, and even throw it in the slow cooker. Have fun experimenting!

(Source: Aggies Kitchen. 50 Ways to Cook Spaghetti Squash. http://aggieskitchen.com/50-ways-to-cook-spaghetti-squash/. October 8, 2014. Accessed October 16, 2017.)

Transitioning to a Whole Foods Plant-Based Diet – Step 5

STEP #5: TRY NEW PLANT-BASED FOODS & RECIPES!

Friends, this is where the real exciting adventure begins! Personally, I find this to be the most fun part of the journey. I think my family would agree, because they get to taste test lots of new plant-based breakfast, lunch and dinner ideas…not to mention baked and no-baked goodies! Think of yourself as a connoisseur or budding foodie on the trail of plant-based goodness, searching for delectable recipes to

incorporate into your family’s cooking repertoire. Your explorations will lead you to discover new tastes, colors and methods of cooking that you previously had not envisioned. Don’t be afraid to experiment! At worst, you just end up with a result that doesn’t taste great, but then just modify the recipe or try a different recipe.

New Tastes & Textures! – Dietitianmom.com

For myself, I never thought there would be such easy substitutions for eggs in baked goods (you could make a flaxmeal egg replacer or a chia seed egg replacer easily), or learn to appreciate the flavors within an Indian dish and even make a few Indian dishes myself! I am now using new spices like coriander, cumin and garam masala in my kitchen and have even made a vegan pumpkin pie using tofu as a base!

You might find some tastes and recipes that the family likes and some that they don’t like. But regardless, you will be awestruck at the wide array of existing and newly emerging whole foods plant-based recipes on the horizon through sources like the Internet, cookbooks, magazines, library resources, friends and acquaintances. For those with a ‘sweet tooth’ out there, you might be glad to find that there are actually a lot of plant-based foods out there that are naturally sweet, and fruits like dried figs and dates can be used to sweeten baked goods easily. Call them ‘Nature’s Candy’ if you will. There are also many easy vegan baked and no-bake treats that can be found through recipe sites on the internet, which don’t require fancy ingredients or a lot of time.

Here is another piece of good news. Currently, there is an abundance of plant-based alternatives on the market with new products continually emerging – you just need to be on the lookout for them in the grocery store, health food stores, ethnic food stores and online. Examples include soy based mozzarella or cheddar ‘cheeses’, dairy and soy free shredded ‘cheeses’, nutritional yeast fortified with vitamin B12, non-hydrogenated vegetable margarine, tofu dogs, tofu with different levels of firmness, veggie bologna, hemp hearts, ready-to-use nut and seed butters, ground flaxmeal, tempeh and a variety of calcium and vitamin D fortified plant-based milk alternatives. These commercial options make it much easier nowadays to maintain a plant-based diet, especially since you do not need to spend time processing or making some of these from scratch if you don’t have time (like making seed butters, tempeh or tofu!), though of course it is important to still choose whole foods where possible. It also helps tremendously that the world we live in now is a global market and foods from different countries are often imported into the nation. So take advantage of this!

Here are some key tips to assist you on your plant-based food journey:

* Don’t be afraid to try new recipes (or create your own!) and new ways of cooking (e.g., stir-fries, casserole dishes, salads, soups). If you have time, read the some reviews on a recipe before trying it. This will tell you if you need to modify the recipe, if you can use certain substitutions or whether the recipe is even worth trying! If you are just starting out in this plant-based realm, pick recipes that require 10 ingredients or less and don’t need exotic ingredients that are hard to source. There are many great plant-based vegetarian recipe websites on the Internet, with just some examples being www.chocolatecoveredkatie.com, www.plantplate.com and www.emmaslittlekitchen.com.

*Use your slow cooker! As mentioned in previous posts, the slow cooker is my new best friend, especially for recipes using legumes such as beans, split peas, and chickpeas. See below for some links to great recipes I’ve tried and tested already.

*Experiment with different nuts and seeds, including using flaxmeal in your cold and hot dishes.

*Experiment with making a variety of salads and using different toppings and dressings.

*Try different milk alternatives such as calcium and vitamin D fortified almond milk, soy milk, cashew nut milk and coconut milk. Some stores may also carry rice milk, pea milk and hemp milk. But be careful to choose the calcium and vitamin D fortified versions, as many organic and non-organic versions of milk alternatives are not calcium and vitamin D fortified. Due to the possible contamination of arsenic in rice milks, in the United Kingdom children under the age of 5 are not recommended to drink rice milk (read more about arsenic in foods here)

* Try new foods such as quinoa, chia and buckwheat

*Experiment making your own protein bars/snack bars (non-baking options and baked options available). These then become great snack options for you and your family.

* Try modifying existing recipes. For example, does a recipe call for butter in the graham cracker crust? Substitute with some vegetable oil, and it works pretty much just as well! Need an egg in a recipe? Try using an egg replacer like a ‘flax egg’ or a ‘chia egg’. Need to use cow’s milk in the recipe? Substitute with a fortified plant-based milk alternative like almond milk, soy milk or coconut milk.

Here is just a small sampling of the recipes available from the Internet. I’ve made these recipes and found them easy and delicious. My family agrees!
Slow Cooker Black Bean Pumpkin Chili
Lazy Lentil Burger
One Pot Vegan Mushroom Pasta
Slow Cooker Butter Chickpeas
Kung Pao Eggplant

Want more information? See my previous posts on this topic:
Transitioning to a Whole Foods Plant-Based Diet – Introduction
Transitioning to a Whole Foods Plant-Based Diet – Step 1 (Halve the Meat & Double the Veggies)
Transitioning to a Whole Foods Plant-Based Diet – Step 2 (Switch to Whole-Grain Options)
Transitioning to a Whole Foods Plant-Based Diet – Step 3 (Choose Smart Snacks)
Transitioning to a Whole Foods Plant-Based Diet – Step 4 (Increase Beans & Other Legumes)

Sesame-Cashew Snaps

My husband has a love (…ok craving…) for sesame snaps and frequently buys them at grocery stores. It looks deceptively healthy…after all it’s packed with sesame seeds, which are nutritious right? However, a look at the ingredient labels reveals that the snack is basically made up of sugar. For example, of the four ingredients in a Sezme brand sesame snap, three of the ingredients are sugar based. Here is the entire ingredients list: Sesame seeds, glucose syrup, sugar, honey.

I was determined to make a healthier version. But I was disappointed to see that most of the recipes out there on the Internet for homemade sesame snaps or sesame bars use quite a lot of sugar or sweeteners as the main ingredient as well. I really wanted a healthier, lower sugar version. So when I stumbled across this recipe (see source) from bon appetit for Sesame-Peanut Bars Recipe by Molly Mitchell, I was ecstatic!! I tried it out right away, making some modifications and a winner was born! I absolutely love the fact that it only calls for ¼ cup of honey. Try it yourself!

Sesame-Cashew Snaps

Recipe by: Dietitianmom
Makes about 16 snaps

Ingredients

  • 1¼ cups raw or toasted sesame seeds
  • ¾ cup unsweetened shredded coconut
  • ¼ cup unsalted, roasted cashews (chopped).
  • ¼ teaspoon salt
  • ¼ cup honey (or maple syrup or agave nectar)
  • 2 tablespoons sunflower seed butter
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon ground flaxseed meal (optional)
  • 1 teaspoon chia seeds (optional)

Directions

  1. Preheat oven to 350°. Line a 9 x 13 inch glass bakeware pan with parchment paper, with sufficient overhang on all sides.
  2. In a large bowl, mix the wet ingredients (sesame seeds, coconut, chopped cashew nuts, salt and optional ingredients like the flaxseed meal and chia seeds if desired).
  3. In a separate bowl, mix the wet ingredients (honey, sunflower seed butter, and vanilla)
  4. Add the wet ingredients mixture to the dry sesame seed mixture and mix well.
  5. Scrape mixture into prepared baking dish, and then press firmly into an even layer, as thinly as you can!
  6. Bake in the oven until golden brown around the edges (at least 20–25 minutes, depending on how thick the mixture layer is).
  7. Transfer to a wire rack and let cool until firm (this will take at least 30–40 minutes). Lift the entire parchment piece with the baked layer out of the bakeware (if it starts to crumble, let cool longer) and let it cool fully. Then cut into rectangular snaps.

This is a very easy and versatile recipe, and quick to throw together when the snack craving hits. Use whatever you have in the kitchen, be it toasted or raw sesame seeds, sweetened or unsweetened coconut flakes or coconut shreds. I’m sure it will work fine with other nuts too such as chopped pecans, hazelnuts or walnuts! Feel free to experiment! You can also make these bars a few days ahead of time and store them in an airtight jar or container. However, if you don’t intend to eat all of this right away, the best method I’ve found to maintain the crispiness of the sesame-cashew snaps is to freeze them in an airtight container. Then take some snaps out to thaw for about 10 minutes before consuming.

The problem? Now I’m addicted!

(Source: Sesame-Peanut Bars. Bon Appétit. http://www.bonappetit.com.

http://www.bonappetit.com/recipe/sesame-peanut-bars. Published September 2015. Accessed June 20, 2017.)