Amazing Benefits of Omega 3!

You may not know how deficient you are in Omega 3 Fats.

Because they go so unnoticed, Omega 3 deficiencies are the sixth biggest killer in America. The deficiency could lead to a number of serious mental and physical problems and may be an underlying cause of over 96,000 deaths per year. It is also an underlying cause of breast and prostate cancer and heart disease.

Omega 3 comes from both plant and animal sources, the most common animal source being krill oil and fish oil. The two types of Omega 3 fats in these fish oils are EPA and DHA.

The primary plant source comes from flaxseed, chia, and hemp. If you’ve had a BumbleBar before, you’ve probably tasted the earthy undertone that comes from the brown flax seeds that are mixed in with our recipe. With that delicious flavor comes some pretty impressive health benefits. These small little seeds are full of Omega 3’s.

There are more than 30,000 studies exploring the various benefits of this fatty acid, especially for heart and brain health. Studies have shown that when our body get a sufficient amount of omega-3 fish oil, we can gain more muscle. Researchers theorize that this is the effect of nutrient partitioning. In other words; calories that might originally be stored as fat can be partitioned into muscle

omega 3

Tips to Sticking to your New Years Resolution

 

Sticking to a Sticky New Year’s Resolution

First of all, keep in mind that just because January is coming to a close doesn’t mean that it is too late to make a New Year’s resolution. It is never too late to make a positive lifestyle change!

It may not surprise you to learn that only 41% of Americans usually make New Year’s resolutions. Of those, only 9.2% actually felt successful in achieving their resolution. For those of you who have already decided on a 2017 resolution, here are some tips on how to stick it out. For those who haven’t, consider these tips as a way to set yourself up for success with or without resolutions during these next eleven months.

  1. Set achievable goals for yourself.

    • Small, monthly resolutions are less intimidating and easier to manage. It’s important to set short-term, achievable goals for yourself in order to stay motivated throughout the year.
    • Avoid absolutes, such as “I will never eat sweets,” or “I will always go to the gym.” These kinds of goals are very difficult to stick to and particularly discouraging if you slip up.
  2. Work your willpower.

    • Most people think willpower is finite; you have this much of it and if you don’t use it then it goes unused. However, willpower is actually more like a muscle; the more you use it, the stronger it gets. Exercise your willpower a little bit every day and you’ll see how much easier it gets to stick to that pesky resolution.
  3. Lift your spirits.

    • When you’re feeling discouraged about your resolution, try watching a funny video, like this one. This study shows how taking the time to watch a funny video actually increases self-control and productivity. WebMD has also run experiments on the effect your mood, even a bad mood, can have on your self-control. Their study showed how either end of the mood spectrum, nasty or nice, increases willpower and motivation.
  4. Track your successes.

    • Of course, there will be moments of discouragement. The key to overcoming this is by reminding yourself how much you’ve accomplished in the past. Write down everything you’re proud of, right down to “I get out of bed when I don’t want to.” With all your achievements listed on paper, you’ll see how much willpower you really have.
    • You can use this printable to keep track of your goals and successes
  5. Visualize it.

    • Post a picture of your goal on your fridge to remind yourself of your goal. Studies have also shown that people who write their goals down on paper are more likely to achieve their goals than those who make mental vows.
  6. Know when you’re out of juice.

    • Don’t give up, but don’t make it tougher than it needs to be. Don’t put yourself in stressful situations where you’re forced to exercise that willpower. Know when you’ve had enough, and get away from the temptation until you’ve had a good night’s rest and a healthy snack.

All About Apples

What is an Apple?

Because this fruit represents our very own Washington State, we’re eager to highlight them this month! In this ingredient highlight, we’ll talk about the A’s, B’s, and C’s of apples and why we’re particularly crazy about them here in Washington State.

Apples

The Great Washington Apple

Washingtonians are truly in love with this sweet fruit. On average, Washington state grows around 2.5 million TONS of apples a year. Washington apple growers produce 6 out of every ten apples consumed in the United States. They also export to over 60 different countries around the world.

Why Are They Worth Raving Over?

What’s so special about our apples? Washington apples are the some of the best in the world. Grown in the foothills of the Cascade Mountains, Washington apples thrive on the fertile volcanic soil and are watered naturally by pure mountain streams. This unique environment gives Washington apples their unique crunch.

Apples

Why Should We Eat Them?

So what’s the big idea? Why is this fruit the doctor’s kryptonite?

Aside from being delicious, apples are high in fiber and vitamin C, low in calories, and contain little to no sodium, fat, or cholesterol.  Their high fiber content bulks up your intestinal tract and helps prevent cholesterol build up in the lining of your blood vessels. Researchers have found that eating apples on a routine basis reduces your risk of stroke, cancer, and even respiratory disease.

Finally, they are also extraordinarily high in polyphenols, which function as powerful antioxidants. These powerful antioxidants play a significant role in preventing degenerative diseases such as cancer and cardiovascular disease. Polyphenols are most concentrated in the skin of the apple but are also very much present in the meat of the fruit.

Our JunoBars contain some of these incredibly tasty apples! You can buy yours here.

 

So, Why’s It Called a JunoBar?

Let us introduce you to BumbleBar’s sister, JunoBar!

For those who haven’t heard of her, JunoBar is BumbleBar’s closest relative and sweetest sister. JunoBars provide a delicious date based alternative to the sesame based BumbleBar. The bars were born in 2013 under the craftsmanship of BumbleBar’s own CEO, Liz Ward. The bars combine crunchy quinoa with sweet dates to create a unique flavor. JunoBars are available in three delicious flavors: apple crisp, brownie batter, and peanut butter cookie.

Why name it “JunoBar”?

Juno, the Roman goddess of vital energy, is the inspiration for the name “JunoBar.” The first reason is because of Juno’s role as the protector of women. Although Juno watches over the nation as a whole she is especially protective over women’s lives. Juno’s attention to the well-being of women reflects BumbleBar’s values as a women-owned company.

Use the discount code GODDESS and GET $5.00 OFF!* Shop now.

Secondly, Juno’s best traits are those that can be found in a JunoBar. Juno is known for her femininity but that’s not her only admirable trait. More prominently, she is known for her strength, vital energy, and eternal youthfulness. Our JunoBars emulate the same vital energy. The vitamin-dense, ethically sourced ingredients promote youthfulness through a nutritious diet.

JunoBar

Finally, JunoBars reflect the superiority of this beautiful goddess. Juno is known as “The Queen of the Gods.” Similarly, JunoBar is considered to be “The Queen of the Bars.” Every flavor is completely organic, gluten-free, vegetarian and incredibly gratifying, making them far superior to other date based bars.

Craving the Bar of the Gods? Use the discount code GODDESS and GET $5.00 OFF!* Shop now.

We don’t blame you. The rich nuttiness of organic peanut butter, tart apples, or sweet cocoa makes us weak at the knees too.

Can’t decide what flavor to buy? Grab yourself a JunoBar variety pack to try all three flavors!

Apple Crisp: Delicious flavors of cinnamon apple crisp with protein-rich quinoa and a dash of sweetness from vanilla and honey.

Brownie BatterEverything you love about luscious chocolate mixed with protein-rich quinoa, fiber-filled chia seeds and a kiss of vanilla.

Peanut Butter Cookie: A wholesome twist on the classic peanut butter cookie combines protein-rich quinoa and a hint of honey.

Tell us your favorite JunoBar (or BumbleBar) flavor in the comments below and you’ll be entered to win a FREE BOX OF JUNOBARS!

Use the discount code GODDESS and GET $5.00 OFF!* Shop now.

*Offer expires 2/28/17 | Online Purchases Only | One Time Use Per Customer

The Most Delicious Gluten-Free Casseroles You’ll Ever Make

Gluten-Free Casserole Recipes

One-Skillet Mexican Rice Casserole by Make Thyme for Health

Mexican Rice Casserole
INGREDIENTS:

• One small red, diced onion
• One tablespoon extra virgin olive oil
• Two teaspoons cumin
• One teaspoon chili powder
• One teaspoon smoked paprika
• 1/2 teaspoon salt
• One teaspoon dried oregano
• One red bell pepper, cored and diced
• One (4 ounces) can diced green chilies, drained (or 1 jalapeno, diced)
• One cup corn kernels, fresh or frozen and defrosted
• One (15 ounces) can black beans, drained and rinsed
• Twelve ounces salsa or enchilada sauce
• One and half cups cooked Planet Rice California Sprouted Brown Rice
• Half cup shredded Monterey Jack cheese***
• One-fourth cup shredded cheddar cheese***
*** To make it vegan you can try topping it with Healthy Vegan Queso.
Serving Suggestions: fresh cilantro, diced green onions, avocado

Mexican Rice

DIRECTIONS:

Start by warming the oil in a large skillet (mine is 3 quarts) over medium heat. Add the onion and cook for 3 minutes, then add the spices (cumin to oregano) and stir together. Continue to cook for another 2-3 minutes. Next add the red pepper and the green chilies and stir together. Cook for another 2-3 minutes then add the drained and rinsed beans, corn, salsa, and rice. Stir everything until well-combined. Turn the oven to broil then top the mixture in the skillet with the shredded cheese. Place the skillet in the oven and cook for about 3-4 minutes until the cheese is golden and bubbly on top. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Sweet Potato Casserole Recipe by Eating Bird Food

Sweet Potato Casserole

INGREDIENTS:
  • 8 cups sweet potatoes (about 4 large potatoes)
  • 1 cup light coconut milk
  • ¼ cup maple syrup
  • ¼ cup coconut oil, melted
  • 1 Tablespoon ground flaxseed
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • ½ teaspoon sea salt
  • ½ teaspoon freshly grated or ground nutmeg
Casserole Topping
  • ½ cup brown sugar or coconut sugar
  • ½ cup chopped pecans
  • ⅓ cup gluten-free old-fashioned oats
  • ⅓ cup gluten-free oat flour or almond flour
  • 3-4 tablespoons coconut oil, in solid form
Sweet Potato Casserole
DIRECTIONS:

Peel and chop the sweet potatoes into large chunks. Place the chunks in a large saucepan and cover with cold water, bring to a boil and reduce to simmer. Simmer until the sweet potatoes are fork tender, about 15-20 minutes. Once done, drain well and let cool.
Meanwhile, preheat your oven to 350° and spray a little cooking spray on a 9×13 or 9×9 inch casserole dish.
In a mixing bowl, combine the pecans, oats, oat flour, and brown sugar. Cut in coconut oil with a fork or knife until the mixture is sandy with pea-sized chunks of oil. Set aside.
Place sweet potatoes into a stand mixer with the coconut milk, maple syrup, oil, flaxseed, vanilla, cinnamon, nutmeg, and salt to the mixer. Beat until everything is combined and the chunks of sweet potato have diminished. You can also use a blender or food processor, blending the sweet potatoes in batches. Don’t over process or the mixture will become more like a puree.
Pour the sweet potatoes into the prepared dish and sprinkle on the brown sugar and pecan mixture. Bake uncovered for 40-45 minutes, until the top is golden brown and the sweet potatoes are bubbling.

Gluten-Free Green Bean Casserole Recipe by The Edgy Veg

INGREDIENTS:

• 1 head cauliflower, chopped
• 1 ½ cups unsweetened almond or soy milk
• 1 Tbsp garlic powder
• 1 tsp Himalayan salt + additional 1 tsp Himalayan salt
• ½ tbsp freshly cracked black pepper
• 1 ½ Tbsp onion powder
• A pinch of nutmeg
• 1 medium size white or Spanish onion, finely chopped
• 2 garlic cloves, minced
• 16 oz of mushrooms, finely chopped
• 2 Tbsp coconut oil, or your favorite cooking oil of choice
• French Fried Onion Topping
• 2 large white or spanish onion, thinly sliced with a mandolin
• 1 ½ cups coconut flour or gluten-free all-purpose flour
• 1 ½ cups soy milk, or your favorite non-dairy milk of choice
• 1 tsp Himalayan salt
• 1 tsp dried sage
• 1 tsp paprika, to season
• 1 pound fresh green beans, rinsed, trimmed and halved
• 1 tsp Himalayan salt

Green Bean Casserole
DIRECTIONS:

Make the Soup: Place chopped cauliflower in a large pan with almond milk, garlic powder, salt, onion powder, black pepper. And cook until the cauliflower is soft. When the cauliflower is cooked and soft blend in a blender until very smooth and creamy, and transfer back into the large saucepan. In a large heavy bottom pan heatup coconut oil, and saute garlic, onions, salt and mushrooms until the mushrooms start to give up some of their liquid. This should take about 10 minutes.
Once the mushrooms are cooked, add them to the large pot with the cauliflower soup, and simmer on low allowing flavorsto incorporate. While you prepare the onions and beans. French Fried Onion Topping: Soak the onions in the milk for 5 minutes.
In a medium sized bowl add flour, dried sage and salt, and whisk to combine. Heat oil in a large heavy pan. Take a handful of onions and toss them in the flour to coat. Fry in batches in oil for about 2 minutes, stirring as needed to brown evenly.
Drain on paper towels and season to taste with paprika. Prepare the Green Beans & Build Casserole Preheat oven to 475 degrees F. Bring a large saucepan of water and 1 tsp of salt to a boil. Add the beans and blanch for 3 minutes. Drain and set aside to allow all water to drop from beans. To the saucepan with the mushroom cauliflower soup, add the green beans, ¼ of the french fried onions, and mix to combine. Place in a large casserole dish, and bake for 15 minutes or until bubbling.
Remove, topped with remaining french fried onions and serve immediately.

What do BumbleBar’s certifications mean?

While BumbleBar isn’t one to encourage bragging, we have no problem boasting about our wide variety of certifications. We are certified gluten-free, kosher, organic, vegan and even Safe Quality Food certified! What do these certifications mean? Find out below!

Certifications Explained

 

Certified Gluten-Free

We NEVER use wheat or wheat family products in our bar. Our entire facility is gluten-free! Unlike our competitors, we handcraft our bars in our facility so that we can ensure that our high standards of ethical business practice are followed all the way through our company from the co-op farmers growing the ingredients to the worker rolling out the bars in our factory here in the wonderful state of Washington.

Certified Kosher

All of our BumbleBars are certified kosher through Earth Kosher. The symbol looks like a globe, with a K in the center. The reason we have the DE next to our kosher symbol on the Chocolate BumbleBars is that the facility where the chocolate is made processes other products which contain dairy. However, BumbleBars have always been and still are dairy-free.

Certifications

 

Certified Organic

Unlike many other bars, every single BumbleBar product contains at least 95% organic ingredients. In fact, BumbleBar is the first organic energy bar to market! Organic means the ingredients are NON-GMO.  Using organic fruit and nuts means that our products are free of pesticides and herbicides. Organic is simply better for everyone and everything. We’ve been certified through the Washington State Department of Agriculture.

Certified Vegan

Our BumbleBars are certified vegan! (JunoBars are not certified vegan, because they contain honey!) Vegan means absolutely no animal by-products went into our snacks. Just healthy, plant-based goodness! We are certified through Vegan Action.

Certified SQF

BumbleBar is SQF Certified! SQF stands for Safe Quality Food! This is a crucial certification, and we take pride in developing clean, safe, quality food for customers like YOU! Learn more here.

Certification Symbols

Certifications

Vegan, GF, Vanilla Frosting Chocolate Crisp BumbleBars

Do you want to blow your friends away with something delicious, gluten free, organic, vegan and that looks super cool? Then, how about these little beauties? These holiday treats are super easy to make and the perfect snack for a holiday party, potluck or seasonal event! We love how festive and fun they look – and how wonderful they taste! You can order a box of Jr. Chocolate Crisp BumbleBars here. If you would like to try making them, we posted the recipe below.

Chocolate Crisp BumbleBars Chocolate Crisp BumbleBars

Vanilla Frosting Jr. Chocolate Crisp BumbleBars

Ingredients:

  • 1 cup dairy-free gluten-free spread, such as soy margarine
  • 1 tablespoon Pure Vanilla Extract
  • 1 box (16 ounces) gluten-free confectioners’ sugar
  • 2 tablespoons Coconut Milk
  • 1 box of Jr. Chocolate Crisp BumbleBars

Instructions:

  1. Beat the spread and vanilla in large bowl with electric mixer on medium speed until light and fluffy.
  2. Gradually add confectioners’ sugar, beating until well blended after each addition and scraping sides and bottom of bowl frequently.
  3. Add coconut milk; beat until light and fluffy. (If frosting is too thick to spread, gradually beat in additional coconut milk.)
  4. Unwrap individual Jr. Chocolate Crisp BumbleBars
  5. Dip half of the BumbleBar in the frosting you’ve just made.
  6. Make sure to coat both sides with frosting and use a butter knife to smooth out any odd spots that didn’t get covered.
  7. Sprinkle with your favorite toppings, or leave as is!
  8. Arrange on a tray and use mint leaves or peppermints to decorate!

These are high fiber, gluten-free, vegan and absolutely delicious! Try making them with our Original Peanut or Amazing Almond flavors for a tasty variety. They’re fun to make with kids and easy to clean up. We would love to see pictures if you make these at home. Let us know how your experience was making them in the comments below!

BumbleBar’s Ethical Sourcing & What It All Means

Did you know that we make a whole lot more than just JunoBars and BumbleBars? We are a co-packer which means we produce (literally) tons of gluten-free, nutrient dense snacks for other like minded businesses around the world! We partner with those who seek our services not solely because of our experience and high-quality performance, but also because we source only the best ingredients on earth.

Exceptional ingredients create exceptional products… and we expect nothing less.

Ethical sourcing is a key component of BumbleBar’s business model.  We source materials from suppliers who have demonstrated their commitment to excelling in five areas: worker safety, fair treatment, sustainable productions, environmental protection, community support and finally, food safety and quality.

So, what does all of this signify?

It means we maintain a relationship with the people who supply us with our products. We create a foundation for integrity regarding the environment, social values, and product quality. Our goal is a relationship that can become an honest and long-lasting partnership.

We focus on using business as a tool for positive social change. Through our sourcing program, we work with small farmers to achieve organic and sustainable production. We support their communities by paying fair market prices and funding community projects.

BumbleBar ensures verification of all supply chains, with inspections performed by independent verifiers. Our ingredients must go through rigorous testing to guarantee they are 100% gluten-free. Our passion for health is portrayed in the way our company does business.

Making gluten-free, plant-based food delicious and everywhere, BumbleBar sources ethically produced, high-quality ingredients from the start.

Ethics is the building blocks upon which our whole society is based, and business is a part of our society. It’s integral to the practice of being able to conduct business, that you have a set of honest standards.” – K.S.

Introducing The Five Best Plant Proteins – And Why They ROCK!

Protein is an essential part of any balanced diet. It’s great for building, maintaining, and replacing tissues in your body, especially in your muscles, organs, and immune system. A protein-rich diet helps you feel full longer, so you won’t find yourself snacking on chips and dip three times a day. Protein powders are the next big thing. Surveys show that plant proteins, pea and hemp protein, were found to be the most popular choices among respondents for proteins, and their usage is projected to increase drastically over the next couple years.

Scientists say that proteins look like “a necklace of amino-acid-shaped beads.” Amino acids can be used and reused to make the proteins in your body and help with digestion and heart health. Scientists have found 22 amino acids, 13 of which your body can produce without even thinking about it. The remaining 9 are called “essential amino acids.” Your body cannot naturally generate them and you need get them from the foods you eat.

Meet some of the best plant proteins:

Proteins

Pea protein is one of most hypoallergenic protein powders. It contains no gluten or dairy, making it easy on the tummy and merciful to bloating. Pea protein produces peptides that delay the emptying of your stomach and the secretion of ghrelin, the hormone that tells your brain you’re hungry. It also decreases the risk of coronary heart disease, increases muscle thickness, and regulates blood pressure and sugar. Pea protein also has a nearly complete profile of amino acids, comparable to soy, which contains eight of the essential amino acids.

Proteins

Rice protein is another allergen-friendly protein. Here at BumbleBar, we use raw and sprouted rice protein. Rice protein is low fat and low calorie, and has about 24 grams of protein per serving. Like other proteins, rice protein helps with weight loss, lowered cholesterol, and muscle recovery after exercising.

Proteins

Nuts are another great source of protein. Pumpkin and squash seeds yield the highest amount of protein at 29.8g per 100g, with peanuts coming in at a close second with 24.4g of protein per 100g. Almonds are also awesome. There are 20 grams of protein in just one cup of almonds, and they are also an excellent source of Vitamin E, fiber, and unsaturated fats. Almonds have also been especially helpful in lowering cholesterol.

Proteins

Other high-protein nuts and seeds include flaxseed. Flax contains about 18 grams of protein in one cup, and sesame seeds, which contain about 17g. Even the craziest nut, the coconut, has about 7g of protein per 100g. Nuts and seeds, in general, are a great, low-calorie source of protein and a heart healthy snack.

Proteins

Hemp protein is gaining fame as a protein powerhouse. This amazing plant includes 20 amino acids, including the nine essential ones your body can’t produce on its own. Being one of the few sources of gamma linoleic acid (GLA), it’s been shown to help people with ADHD and breast pain. Hemp seed oil and powder will not make you high, but it will make you healthy and happy.

Some sources may tell you animal-based proteins are better for your diet because they contain a more “complete” profile of amino acids. However, animal proteins have a higher concentration of sulphur. This sulphur is then metabolized to acid-generating metabolites, resulting in a lower physiological pH. Meat consumption also raises huge environmental and health concerns. Plant-based protein is simply better for you and the environment. Next time you’re jonesing for a heart healthy, environment-happy, tummy-toning snack, look for these great sources of plant protein!

Are you really as Gluten-Free as you thought?

Eating healthy can get tricky if you aren’t careful – trust us, we know! Diligently double checking nutrition labels and keeping track of what you’re consuming is a great place to start if you’re worried about managing your gluten intake. But for those of us with extreme gluten sensitivities, it’s a bit more complex than simply reading ingredient panels.
Cross contamination is one of the biggest issues for gluten-free dieters, especially when dining out. You may order a plate of seasoned, crispy sweet potato fries thinking you’re in the clear – but what if the chef uses the kitchen fryer for both french fries, and for that crispy breaded chicken your not-so-health-conscious cousin ordered? Well, let’s be honest, it’s no longer gluten-free and you’re probably going to feel a bit sick.
There are many situations similar to the fried chicken example that can impact your gluten-free diet negatively. It’s important to maintain awareness, so gluten-free dieters may continue to choose what they consume in a transparent, careful way.
Here are a few other circumstances to watch out for:

Gluten-Free

1. Don’t Assume – Not all ingredients are made equally. (This is something we take very seriously at BumbleBar!) You may assume that the stock cubes you’re using for your gluten-free stew are, well, gluten-free. But in reality, many stock cubes are made with wheat derivatives. This can also happen with things like soy sauce, sausage, corn based cereals, chocolate and many other snacks… Make it easy on yourself and identify gluten-free versions of your staple ingredients before you head to the local grocery store. The Gluten Intolerance Group has a great list of certified gluten free products here.

2. Cross Contamination – We’ve briefly touched on this subject in the introduction of this article, but there are a few other facts you may not know. If you have family members who eat gluten and share the same kitchen that you use to prepare your gluten-free meals, it is extremely likely you may be cross-contaminating your food. It’s very important to keep your surfaces and cooking tools sterile and separate from the tools which are being used for food containing gluten. One idea that works well is to use a color code. For example, have a green cutting board solely for use with gluten free foods and a red one for use with food that does contain gluten.

3. Double and Triple Check – Are you eating foods which are labeled ‘gluten-free’ but you’re still experiencing the icky symptoms of gluten intolerance? You might be consuming gluten without even knowing it! The U.S. Food and Drug Administration has formally defined the term “gluten-free” as less than 20 parts per million (ppm) of gluten. But even that small amount can make you feel ill if you’re sensitive enough. So, to make sure you’re actually getting gluten-FREE food, take a close look at the nutrition label and do some of your own research online.

After reading this, you may be thinking “Gosh, that’s a lot of time to dedicate to a gluten-free diet.” And in a way, you’re right. It does take quite a bit of time to research safe foods and to keep cross contamination at bay. But that being said, we promise this will soon be second nature – especially when you find yourself glowing, thriving and living like never before, because of your healthy gluten-free diet!

Delicious, Nutritious, Gluten Free, Ethically Sourced, Kid Approved, Vegan Approved, Organic Energy, Sesame Snack Bars!
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