Gluten-Free Stews The Family Will Love

Chipotle Black Bean and Quinoa Crock-Pot Stew

Serves 6-8 (This Recipe is Provided by Tasty Yummies)

• 1-2 dried chipotle peppers
• 1lb of dried organic black beans, rinsed and picked over, soaked overnight
• 3/4 cup uncooked quinoa, rinsed and picked over
• 1 28-ounce can organic diced tomatoes
• 1 red onion, diced
• 3 cloves garlic, minced
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 dried cinnamon stick
• 2 teaspoons chile powder
• 1 teaspoon coriander powder
• 1/4 cup fresh cilantro
• 7 cups water
• sea salt and pepper, to taste

Load all of the ingredients, except the salt, into your slow-cooker, stir to combine. If you wish to saute the onion, garlic, and bell pepper first, you can, but I like to make crock-pot cooking as simple and quick as possible. Cook on high for 4 to 6 hours, or on low for 8 to 10 hours, until the black beans are tender. The time to cook the beans can vary based on the strength of your slow cooker and also the freshness of your beans. Add the salt at the very end, as it will affect how the beans cook if you add it at the beginning. Remove the chipotles (if you don’t want a mouthful of a whole spicy pepper) and the cinnamon stick before serving. Ladle into bowls and serve topped with fresh cilantro, green onions, a squeeze of fresh lime juice, diced avocado, sour cream, hot sauce, tortilla chips, etc.



Curried Lentil & Potato Stew

Serves 4 (This Recipe is Provided by The Honour System)

• 1/3 cup lentils
• 1 tbsp. olive oil
• 1/4 cup each finely chopped onion, carrot, and celery
• 3 cloves garlic, minced
• 1-2 tbsp. curry powder
• 1 tsp ground cumin
• 1/2 tsp ground mustard
• 1/2 tsp ground ginger
• 1/2 tsp ground coriander
• 1/4-1/8 tsp cayenne pepper
• 3 medium potatoes, peeled and cut into chunks
• 1 large tomato, chopped
• 4-6 cups broth
• 1/4 cup fresh chopped cilantro

Rinse and drain lentils and set aside.
Warm the olive oil in a large saucepan over medium heat, then add the onion, celery, and carrots. Season liberally with sea salt & pepper.
Stir occasionally and sauté until softened, about 5 minutes.
Add the minced garlic and cook, stirring for 1 minute.
Add in the spices and stir for another minute.
Add the lentils, tomatoes, potatoes, and stir again. Cover everything with the broth and bring to boil.
Reduce heat to low and simmer for 30 minutes.
Garnish with fresh chopped cilantro and serve warm.



Chickpea Stew

Serves 4(Recipe Provided By Healthier Steps)

• 1 cup chickpeas , dry or two-15 ounce cans chickpeas, drained)
• 1 tbsp olive oil , (1/4 cup water)
• 1 medium onion , minced
• 2 cloves garlic , minced
• 1/4 cup red bell pepper , chopped
• 1 medium tomato , chopped
• 1 carrot , diced
• 1 tsp dried parsley
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1 tbsp tomato paste
• 2 cups liquid from boiled chickpeas or water
• 1/2 tsp sea salt
• 1/4 tsp cayenne , pepper

If you are using dried chickpeas, sort, wash and soak them overnight. The next day, drain and rinse the chickpeas. Cover with water about 2 inches above chickpeas and bring to boil on medium heat. Lower heat to simmer and cook until tender, about 1 hour. Drain chickpeas and reserve 2 cups of liquid, set aside. If using canned chickpeas, start at step 5. Heat oil or water in a large saucepan over medium-high heat. Add onions and cook until soft, about 4 minutes. Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil, and oregano. Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened. Mash some of the chickpeas, with the back of a fork to thicken the stew. Check seasoning with extra salt and pepper. It’s delicious served over brown rice also!



Do you have a favorite stew or soup recipe that you would like to share? Is it gluten-free and/or vegan? Even better! Share your recipe with us here!

Vegan vs Vegetarian

Did you know that veganism is not the same as vegetarianism? If you didn’t, you’re not alone. Many people don’t know, others tend to confuse the two, and some people have no idea what they even mean at all.

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Buy Shirt at RedBubble from Designer @meganbxiley

BumbleBar is a strictly vegetarian facility. This means we never allow any kind of meat or dairy product through our doors. BumbleBar is also very close to being strictly vegan, however, we technically aren’t because we use honey in many of our products, including JunoBars. Honey is the only animal by-product that is allowed in our facility.

So, you can probably see the difference already. To be a vegetarian, you must exclude all meat from your diet. Vegetarians don’t eat animals, ever! To be a vegan, you must exclude all meat and animal by-products, including cheese, eggs, and milk. Vegans live on an exclusively plant-based diet.


Are you a vegetarian? Try out our JunoBars, they’re fiber-rich and contain 5 – 7g of protein depending on the flavor. If you’re vegan, or would like to try the vegan lifestyle, we highly recommend trying our delicious BumbleBars. They’re a great snack full of organic energy and are 100% vegan-friendly.

Do you have advice for those beginning their new plant-eating lifestyle? We would love to hear from those of you who are veganism & vegetarianism experts! And for those of you who have questions about it, we want to hear from you too! Send us a message in the comments below or click here to tell us your story.

Happy Eating!
The BumbleBar Team

Fall Gardening with BumbleBar

Gardening is usually thought of as an activity one does throughout the spring or summer – but did you know that fall season is one of the best times to garden? The blazing summer sun is waning, so you don’t have to worry about beating the heat. Although, the sunshine is still warm enough to feel comfortable outside and it keeps the soil from freezing. We’ve made a list of plants that would be perfect to grow in your fall garden this season. Check it out!


1. Broccoli – It’s beneficial for broccoli seedlings to be planted around the last hot days of summer. The ground around them should be cool and moist! It takes a little over two months for a broccoli plant to completely mature.

2. Kohlrabi – Yum, Kohlrabi! My grandpa used to grow these in his garden often! They taste delicious and are a very low maintenance plant. They take about one to two months to mature and should be planted when the summer heat isn’t so severe.


3. Radish – According to About Home, the radish is one of the easiest, quickest-growing crops you can grow in your garden. Whether you choose to grow them in a container or in a traditional garden bed, you can expect a harvest about one month after you sow the seeds — this is as close to instant gratification as gardening gets!

4. Lettuce – You can make room in your fall garden for this fan favorite, lettuce! Not only will this beautiful green plant make your garden look abundant and fresh, but you’ll also enjoy being able to plant them throughout the months of late August and September!


5. Peas – Ed from Professional Gardening says, “Although most people plant their peas in the spring, this tasty vegetable can also be planted in the fall, as they are actually able to withstand snow and temperatures of -2°C. In mild winter climates, where the ground does not freeze, pea seeds can be sown directly into the garden from September through November to grow strong root systems and then bloom in spring. If you do not get your seeds planted in fall, plant as early as possible in the spring in a well-drained spot that offers some afternoon shade.”

Puzzled Produce

Did you know that many of the plants we eat on a daily basis are often categorized as something they’re not? When you were a child, you were probably shocked when someone first explained that a tomato was actually a fruit! (If no one told you that…well, you’re probably shocked right now!) Let’s uncover the other produce we’ve wrongly identified throughout the years….

1. The Tomatillo

Most people think of green Tomatillos as an unripe tomato, but in fact, they’re a different plant all together! Tomatillo is a small spherical shaped berry in the tomato family of fruits.


2. The Cucumber

Wait a second…really?! Yes, the cucumber is also a fruit! The seeds inside the gourd make it an official member of the fruit family. “Why have we been calling it a vegetable our entire lives?” you may be asking. I guess you can chalk that up to culinary tradition. Does that mean pickles are a fruit too? Well, according to the U.S. Supreme Court, because they have seeds, pickles are also technically a “fruit of the vine”. (See source here.)



3. The Pumpkin

Just like our friend the cucumber, pumpkins also grow on a vine and contain seeds inside the gourd. There’s no mistaking it – pumpkins are most definitely a variety of fruit. It really makes a lot of sense, if you think about it over a plate of warm, vegan pumpkin pie!


4. The Avocado

This beautiful, delicious piece of produce is always on my grocery list. A great substitute for mayonnaise on sandwiches, a yummy dip for other vegetables (or are they fruit…?), and perfectly tasty on their own, avocados are downright heavenly. You would think that an avid avocado eater such as myself, would know whether or not this was a veggie or a fruit. Alas, I had no idea. After doing a bit of research, it turns out that this humble green snack is also a fruit. If you think about it, the large pit inside is very similar to that of an apricot or a plum.


5. The Watermelon

If you’re waiting for me to tell you that the watermelon is a vegetable, I’m sorry but no, that’s not the case… although that would be very exciting news! The watermelon is indeed a fruit, like most of us (I hope) have always known. A fact that you may have been unaware of however, is that these giant melons are actually considered “berries.” According to Wikipedia, a melon is any of various plants of the family Cucurbitaceae with sweet edible, fleshy fruit. Botanically, a melon is a kind of berry, specifically a “pepo.” Very interesting!



BumbleBars are BETTER.

Hand of BumbleBarsOrganic EnergyIMG_1433BumbleBars are BETTER.

More and more, snack bars clutter grocery store aisles. Rainbows of different colored packaging streak the shelves with unproven health claims, false nutrition statements, and exaggerated information. Few products stand out amongst the many as being honest, ethical, and health driven. BumbleBar is proud to be one of those few.

We work with integrity from the start, always ethically sourcing our ingredients. We believe in providing living wage jobs in our community of Spokane, WA. We handcraft the certified organic BumbleBars right here in the beautiful Pacific Northwest.  Additionally, our suppliers benefit from our unique loyalty program. This program lets our vendors know that we value their business practices as much as the pricing of their commodities. For example, we purchase many of our ingredients from worker-owned cooperatives. Purchasing directly from the farmers means that the farmers don’t have to sell to brokers, who take a large chunk of their profit.

Intensive research and development have gone into every single one of our products – and we feel proud to share our 100% accurate nutrition facts and health claims with you and your family. We care about what you’re consuming and we care about you! BumbleBar is certified organic, vegan, kosher and gluten-free. We work with only the best, most efficient agencies to ensure that our certifications are up to date and stay that way! Remember, BumbleBar is BETTER.

Seed to Feed

Ever hear of the seed-to-feed movement?

Actually, I just made it up this morning to describe some of what we do. I bet you did not know that we grind our own seed and nut butters to put in the gluten free cookies and bars we make! Each small batch is made fresh.
Check out the humble yet nutrient-dense sunflower seeds we use in our handcrafted seed butter for the clean label food we make for our co-packing clients. First, we start with super fresh delicious raw unsalted sunflower seeds. Then, we mill them in our floor standing food processor. Next, we cool the sunflower butter on trays to maintain its’ freshness. Finally, we make delicious, simple clean food with our premium sunflower seed butter!

Nutrient Dense Simple Sunflower Seeds

Did you know that sunflower seeds are one of the 10 most loved healthy foods by nutritionists (or, at least, the experts on WebMD)?

For even more sunflower seed benefits, go here and here

All the best!

Liz Ward, Founder & Creator

BumbleBar, Inc.

Does Natural=Healthy?

Opt in to Organic Food!

What does it mean when you buy products labeled “natural”?  Turns out, not much. Putting the claim natural on your product is not regulated by the FDA or USDA. ”A natural nutrition bar and a certified organic nutrition bar may look nearly identical to a consumer, other than price, but a behind-the-scenes examination of how they were manufactured, focusing on the soy protein ingredients, reveals the importance of purchasing certified organic food.” says the report from Cornucopia institute.

What is it that makes the soy in one nutrition bar superior to another? In a video posted by The Cornucopia institute they talk about how whole soy beans are bathed in a neurotoxin called Hexane that is used to extract protein from the beans.  This was actually quite shocking for me to learn.  I have always mistakenly believed that foods with soy were a healthier choice for myself and my family.  When I learned about this practice I began talking to other mom’s about it.  99% of the people I have talked to were also operating under this false belief.

So what can you do to be sure the food you are eating and feeding your family is of the best quality possible. Here is a list that the Cornucopia Institute came up with:

1. The use of Hexane and other synthetic solvents is prohibited in Organic food processing, but only when the food carries the “USDA Organic” seal.

Products that state they are “made with organic ingredients” only have to have 70% certified organic ingredients.  Companies are not prohibited from using hexane to process the remaining 30% of (non organic) ingredients.

2. Non-organic soy protein ingredients are almost universally processed with hexane.  Consumers wishing to avoid hexane extracted foods should avoid the following ingredients.

  • soy protein
  • soy protein isolate
  • soy protein concentrate
  • textured vegetable protein

Oil refinery. Hexane is a by-product of gasoline refining.

How about some delicious organic BumbleBars instead?? 🙂

Organic, gluten free, plant based BumbleBars!

Organic, gluten free, plant based BumbleBars!

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