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!

Dip It, Dunk It, Drizzle It, Eat It!

BumbleBars are great by themselves and they’re also delicious when paired with other healthy snacks! Here’s a list of our preferred BumbleBar pairings:

• Almond Milk Yogurt – Chai Almond BumbleBars paired with this sweet, creamy vegan yogurt make the perfect on-the-go breakfast when you’re in a rush; simply dip your bar in the yogurt for an extra tasty treat!



• Dairy-Free Fruit Dip – This light and fluffy dip pairs well with any flavor BumbleBar, especially the Lushus Lemon. The dip is easy and quick to whip up, you just need a few ingredients. Find the recipe here. For a delicious sugar-free version, use a little stevia in place of the powdered sugar. Add a dollop of dip, top with fruit of your choice, and turn any BumbleBar into a beautiful desert!


• Gluten-Free, Vegan Chocolate Sauce – This super simple recipe from The Clean Dish uses only three ingredients: ¼ cup maple syrup, ¼ cup water, and ¼ cup raw cacao powder. Mix these all together while simmering in a pan and once they’re all melted together, wa-la! You have gluten-free, vegan, chocolate sauce to drizzle all over your Peanut Butter Chocolate BumbleBar. Yum!


• Creamy, Dairy-Free, Cherry Dip – As pretty as it is scrumptious, this beautiful pink spread pairs excellently with the Chocolate Crisp and Chocolate Cherry BumbleBars. For this recipe, provided by Whole Foods, you’ll need 1/2 pound cherries (about 2 cups), pitted, 7 ounces silken tofu, drained and 1/4 cup finely chopped pineapple. Purée all ingredients together in a blender until smooth and frothy. Transfer to a bowl, cover and chill until cold, about 2 hours. Stir well before serving.


Cozy Fall Favorite Recipes

Can you really believe it’s mid-September? It seems like only a couple weeks ago, I was putting my boots and scarves away, just to pull out my swimsuit and sunhat. Although it’s a bittersweet goodbye to summer, we can’t help but get giddy for fall! Fall means back to school and volleyball games, the smell of ripening orchards, pumpkins, and scarecrows, and all things cozy! To kick off this fall season with a bang we made a list of our team’s favorite fall recipes!

pumpkin-1Liz’s Best Roasted Pumpkin Seeds Ever!

• 2 cups raw pumpkin seeds
• 1-3 T Braggs liquid amino acids or GF tamarin or soy sauce
• 1-2 T chili powder

On medium heat in a large cast iron saute pan, roast pumpkin seeds until they are almost all popped. Stir often to avoid scorching. Pour in a couple of tablespoons of Braggs or tamari. Stir until liquid is evaporated. Sprinkle in chili powder. Turn off heat. Blend well. Remove from heat. Let cool. Enjoy!

P.S. Besides being a great healthy snack that people love, these pumpkin seeds make wonderful gluten-free croutons! They are also super tasty in soup.


Hannah’s Hot Buttered Rum (Vegan)

Hot Buttered Rum (Vegan)

(For 1 serving)

• 1 1/2 oz Earth Balance vegan buttery spread
• 1 1/4 oz simple syrup (1:1 organic raw cane sugar to water)
• A pinch of ground clove, nutmeg & sea salt
• 2 pinches of organic ground cinnamon
• 1 1/4 oz Blackwell Jamaican Rum (if 21+)
• 1/4 oz Smith & Cross rum or organic rum 
• 4 oz hot organic apple cider

Heat up to slowly melt butter and add simple syrup and spices. Now, add in the rums and apple cider. Last, pour into a heat-resistant glass.

Emory’s Vegan Chili

• Onions
• Bell Peppers
• Garlic
• Chili Powder
• Oregano
• Cumin
• Cayenne
• Chopped Tomatoes
• Hot Sauce

Add onions, bell peppers, and garlic; sauté until onions soften, about 10 minutes. Mix in chili powder, oregano, cumin, and cayenne; stir 2 minutes. Mix in beans, 1/2 cup reserved bean liquid, and tomato sauce. Bring chili to boil, stirring occasionally.



Aimee’s Pumpkin Pie (This can be found at It Doesn’t Taste Like

  • 1¾ Cups or 1 14 oz Can Pureed Pumpkin (not pumpkin pie filling)
  • ¼ Cup Maple Syrup
  • ½ CupOrganic Brown Sugar
  • ¾ Cup Full Fat Organic Canned Coconut Milk (stirred well before measuring)
  • 4 Tablespoons Organic Cornstarch
  • ½ teaspoon Salt
  • 2 teaspoons Pumpkin Pie Spice
  • ½ teaspoon Organic Cinnamon
  • 1 teaspoon Organic Vanilla Extract
  • 1 Recipe Easy Vegan Pie Crust or 1 Store Bought Pie Crust (check ingredients to make sure it is vegan) *Do not precook the pie crust
    Vegan Pumpkin Pie

    Preheat your oven to 350F (180C). Add all of the ingredients: the pureed pumpkin, maple syrup, brown sugar, coconut milk, cornstarch, salt, pumpkin pie spice, cinnamon, and vanilla extract to a blender or a large bowl. Mix well.Pour the pumpkin mixture into the uncooked pie crust. Spread evenly.Bake for 60 minutes. When you remove it from the oven, the edges might be slightly cracked and the middle will still look very wobbly. Let cool, and chill in fridge for a minimum of 4 hours until set, or overnight which is best.

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!



Top Ten Healthy Summer Drinks For Any Occasion

Top Ten Healthy Summer Drinks For Any Occasion

1. La Croix Sparkling Water – These flavored sparkling waters are all the rage right now. If you haven’t had one yet, we highly recommend them! Grapefruit is Aimee’s favorite flavor, and Peach Pear is Hannah’s favorite flavor. They taste so good, and they’re healthy. 0 Calories! 0 Carbs! 0 Sugar! 0 Sodium! 0 Fat! Zero, zilch, nada, none! All we have to say is, yum! Liz likes adding a little liquid stevia or erythritol for sweetness.


2. Sun Tea – When I was growing up, my grandma made sun tea all the time. As a kid, it was my favorite thing to drink (with an extra heaping spoonful of sugar). Now that I’m older, I still love home brewed sun tea, except now I prefer it without the added sugar. Something about sun-steeped, ice cold tea tastes just like summer.


3. Iced Soy Latte – You can’t go wrong with coffee. Especially when you’re eating a BumbleBar! The two really do go hand-in-hand. During the hot summer days, beat the heat with a delicious soy latte over ice, paired with a tasty Chai Almond BumbleBar. Delightful!

iced latte

4. Lemon Lime Organic Soda and Cranberry Juice – I’ve always been a big fan! There’s something so refreshing about cranberry juice mixed with cold, bubbly lemon lime. Maybe it’s just the way it looks, with splashes of red and pink. Or maybe it’s the taste, a perfect combination of sweet and bitter. Whatever it is, this tasty drink will always be a must-have summer beverage. I recommend using a soda stream  and making your own lemon lime sugar free soda. I use lemon juice and erythritol. Plus making your own soda is super fun and healthy.


5. Coconut Water – If you drink a lot of water and need something different, give coconut water a try. It’s refreshing and tastes delish! Paired with our Chocolate Crisp BumbleBars, it’s basically like you’re having an Almond Joy meal. Plus coconut water is full potassium which is extremely beneficial for your overall health and diet! This is Glenn’s favorite drink!



6. Chia Seeds and Water – This was introduced to me awhile back from a friend of mine. All you need is a glass of water and a couple tablespoons of chia seeds. Pour the seeds into the glass, give them a stir, and wait for about 3-5 minutes. In just a short time, you’ll have a homemade, slightly gelatin textured drink that’s quite tasty and incredibly healthy! Add an organic lemon and honey to taste. This drink contains tons of fiber, protein, calcium, magnesium, copper, iron, and zinc, just to list a few of the vitamins and minerals packed inside.


7. Kombucha Tea – “Kombucha tea is fermented drink made with tea, sugar, bacteria, and yeast,” says Dr. Brent A. Bauer of the Mayo Clinic in Rochester, Minnesota. “The resulting liquid contains vinegar, B vitamins and a number of other chemical compounds.” You can make your own Kombucha tea at home, or you can buy it at just about any grocery store! Kombucha tastes very sour, so if you’re not a fan of bitter drinks, you may want to stick with the classic green tea and honey.

8. Blueberry Breakfast Smoothie – These sweet, creamy treats are easy to make and even easier to eat. They go great with an Apple Crisp JunoBar for breakfast! Energy smoothies can be created in many different ways, but my personal favorite recipe is the following:

2 cups frozen blueberries
1/2 cup oatmeal (not the instant kind)
2 bananas
1/2 tsp pumpkin pie spice (or cinnamon)
4 dates (pitted, depending on how sweet you want it)
2 cups unsweetened almond milk


9. Chilled Almond Milk – When you’re snacking on a nutty BumbleBar or a delicious cocoa flavored JunoBar, a cold cup of freshly-pressed almond milk is just the thing to wash it all down with. Learn how to make your own chilled almond milk here.

almond milk

10. Strawberry, Lime, Pineapple, and Cucumber Infused Water – This may seem like a lot of different kinds of fruits (and veggies) to put together for just one drink, but if you’re having a party or are hosting a large group of people, you really can’t go wrong with this refreshing beverage. Wash and cut up a handful of strawberries, limes, pineapples, and cucumbers and let them soak in a 5-gallon drink dispenser full of ice water for approximately 3 – 6 hours. (The flavor is worth the wait!) Once you’re happy with the infused fruity flavor , add a bit more ice, serve and enjoy!


What’s Cookin’ Good Lookin’ ?

Hello, everyone! Are you hungry? I am… always! Lately, I’ve been really craving fresh vegetables. Cucumbers, carrots, bell peppers, onions, eggplants, and mushrooms! Mother Earth’s beautiful abundance of food can be found in all sorts of shapes, sizes, tastes and textures. Because there are just so many ways to eat green, we decided to share a few of our favorite recipes. Check them out below and let us know what your favorite recipe is in the comment section below. Come on – let’s grub!

Liz’s Vegan Baked Fried Chicken Style Tofu

• 1 block (16 ounces) of organic extra-firm tofu
• 2 tablespoon sunflower oil (more if needed)
• 1 1/2 teaspoons or to taste the seasoning salt of your choice- I use my homemade adobo- see below for the recipe
• 1/2 cup (approximately) nutritional yeast (which is super delicious, vegan, has a cheesy flavor and is rich in vitamin B-12, and provides 6 grams of protein per serving)
• Optional pinch of sage

• Preheat the oven to 375 degrees Fahrenheit
• Drain the tofu and use your palms to gently squeeze out some of the water.
• Slice the extra firm tofu into widthwise into roughly 8 even slabs
• Put the oil in a shallow dish.
• In a different shallow dish, mix the nutritional yeast and seasonings.
• Dip each slab of tofu first in oil and then in brewers nutritional yeast.
• Place in single layer on baking sheet and bake until firm about 50 minutes.
• Turn pieces over halfway through cooking for crispier pieces.

Homemade Adobo Seasoning

Homemade Adobo Seasoning
• 2 tablespoons salt
• 1 tablespoon paprika
• 2 teaspoons ground black pepper
• 1 1/2 teaspoons onion powder
• 1 1/2 teaspoons dried oregano
• 1 1/2 teaspoons ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon chili powder

• In a bowl, stir together the salt, paprika, black pepper, onion powder, oregano, cumin, garlic powder, and chili powder. Store in a sealed jar in a cool, dry place.


Hannah’s Cucumber Salad

1/3 cup cider or white vinegar
1/3 cup water
2 tablespoons sugar
1/2 teaspoon salt
1/8 teaspoon pepper
Chopped fresh dill weed or parsley, if desired
2 medium cucumbers, thinly sliced


  •  Place cucumbers in small glass or plastic bowl.
  •  In tightly covered container, shake remaining ingredients except dill weed. Pour over cucumbers. Cover and refrigerate at least 3 hours to blend flavors.
  •  Drain cucumbers. Sprinkle with dill weed. Store covered in refrigerator.
If you’re interested in other tasty vegan meals check out all of these awesome recipes on Eating Well’s website. If you have any ideas you would like to share with us, please send them in here!
The BumbleBar Team

Vegan Ice Cream & BumbleBars

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It’s 96 degrees in the beautiful Spokane Valley today ­ and it’s not even summer yet! When it’s this hot, we need a healthy treat that’s going to keep us cool! One of our favorite treats to enjoy is vegan ice cream, sprinkled with BumbleBar crumbles!

We recommend making your own vegan ice cream because it’s actually really fun! (Liz recommends the recipe from her favorite cookbook The New Farm Vegetarian Cookbook.)   However, we understand that sometimes you need a cold snack ASAP. So in that case, we recommend trying Luna & Larry’s Coconut Bliss NonDairy Frozen Dessert. (It’s organic, dairy free, soy free, gluten free and comes in many different flavors. Yum!)

Here are a few of my personal favorite flavor combinations:

We would love to see what other mouthwatering flavor combinations you come up with! #BumbleBarSummer to share your favorite recipes on Facebook, Twitter & Instagram.

Stay Cool!
The BumbleBar Team

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