Carlota Portella is a holistic nutritionist, health coach, and student at the Shala. Last month she hosted a cooking class at our Union Square location, and was kind enough to share some of the recipes used in her workshop. You can learn more about Carlota’s services here; read below to learn how to prepare delicious, wholesome snacks. 

Coco Lime Bars

  • Preparation: 15 min
  • Servings: 12-15 pieces
  • Gluten-free, dairy-free, sugar-free, vegan, raw. Keeps well in the refrigerator for 1 week or in the freezer for 1 month.

Ingredients

  • 1 ½-2 cup of natural almonds
  • 2 ½ cups of pitted dates
  • 1/3 cup of lime juice
  • 1 ½ tbsp. of  shredded coconut

Instructions

  1. To activate almonds, either use dehydrator and leave almonds over night, or heat oven around 350º and dehydrate for 10-15 min.
  2. In the bowl of a large food processor, pulse the half almonds until blended in small pieces. Set aside.
  3. Repeat same process with remaining almonds (stop before they start getting really small). Add dry ingredients to the bowl and combine.
  4. Add dates and liquid (i.e., lime juice) and mix until the moist. 
  5. Add small pieces of almonds to the main paste and mix all together.
  6. Scrape the mixture into a tray, firmly press with your hands into an even layer.
  7. Cover and chill for 2 hours. Use a knife to slice into rectangular or square shape bars.
  8. Keep refrigerated until you serve.

 

 Choco Mood Bars

  • Preparation: 15 min
  • Servings: 12-15 pieces
  • Gluten-free, dairy-free, sugar-free, vegan, raw. Keeps well in the refrigerator for 1 week or in the freezer for 1 month.

Ingredients

  • 1-1 ½ cups of natural almonds
  • 1 cup of raw cashews 
  • 1 ½-2 cup of pitted organic dates
  • 1 cup of natural dark raisins
  • 1 cup of raw cacao powder
  • 1 tbsp lime juice
  • ½ tsp Himalayan rock salt

Instructions

  1. To activate nuts either use dehydrator and leave nuts over night, or heat oven around 350º and dehydrate for 10-15 min.
  2. In a large food processor, pulse nuts (stop before they start getting really small).
  3. Add all dry ingredients in bowl (except salt) and combine.
  4. Add raisins, dates, and lime juice; mix until well-combined and moist. 
  5. Scrape the mixture into a tray and sprinkle with salt, firmly press with your hands to make even.
  6. Cover and chill for 2 hours.
  7. Use a knife to slice into rectangular or square shape bars.
  8. Store in refrigerator until you serve.

 Masala Chai

  • Preparation: 10 min
  • Servings: 50 servings
  • Gluten-free, dairy-free, sugar-free, vegan, raw. Tea- and caffeine-free. 
  • Store spice mix in a dry place.

Ingredients

  • 2 tbsp ginger powder
  • 2 tbsp ground cardamom
  • 1 tsp grated nutmeg
  • 1 ½ tsp ground cloves
  • 1 ½ tsp ground black pepper
  • 3 tbsp ground cinnamon

Homemade almond milk (makes 1 liter)

  • 1 cup natural almonds
  • 5 cups purified water

Instructions

  1. Soak almonds over 48 hours (to get richer milk minerals and flavors)
  2. Blend almonds and water in Vitamix or comparable blender.
  3. Strain and separate almond paste from almond milk using a cheesecloth. 
  4. To use leftover almond paste, dehydrate in oven for 30 min at 300º (but use liquid for masala). 

To serve

  1. Pour 6 cups of almond milk in a pot and add 1 scoop of masala mix.
  2. Stir over low heat while adding preferred sweetener. Simmer, avoid boiling.
  3. Besides maple syrup, I recommend using low-glycemic sweeteners such as agave and coconut palm sugar.
  4. Adjust heat of beverage according to season (warmer in winter, cooler in summer).

Health Benefits

Masala means a mixture of spices, and is a drink based in ancient Indian Ayurvedic medicine. Chai means tea; however, this recipe is tea free. The perfect mix of ginger and cardamom spices has positive digestive benefits, while the clove boosts immunity and the nutmeg balances the nervous system. A healing drink for any time of year. 

Energy bars are a reliable any-time snack option for most people. As the name suggests, energy bars are made to provide a concentrated dose of energy through a balanced combination of protein, fats, carbohydrates, and fiber. If you do not suffer from inflammation or blood sugar issues, and you do maintain a high-intensity exercise routine (including a vigorous yoga practice) these energy bars are a good weekday snack option. For a mood boost, try the choco bar in particular—raw cacao contains tryptophan, an amino that helps synthesize serotonin.