Why Choose Rice Milk?

Many people are still confused about the notion of rice milk. They turn up their faces and say “rice milk, what is that I don’t get it?” Then I simply tell them it is milk make from rice. You can basically make a milk using any grain believe it or not. Unfortunately it is not easy to make rice milk at home. Definitely not as easy as making your own homemade nut milk.

So unfortunately and fortunately rice milk would fit into a packaged product, but definitely on my approved packaged list!

There are many varieties at health food stores, grocery stores and other markets in between. Seemingly they may all be the same, but they are not. Many contain oils, added sugar and even preservatives. So just because it is non dairy, vegan and gluten free, doesn’t mean that it is always healthy. It is important to look at the fine print and look at the label.

The one brand that I have stayed loyal to over the years is Ryza. It is clean, pure and doesn’t have any oil, added sugar and hold together a really nice consistency. I don’t find that it separates like other rice milks. It is creamy, wholesome and delicious. I love pouring it on my oats in the morning, blending up in my smoothies or mixing it straight with just some Sun Warrior protein for a super high protein beverage.

 

 

So why choose Ryza Rice milk?

- easy to digest

- gluten free

- vegan

- made from whole grain brown rice

- alternative to dairy

- can use for baking and other recipes

- allergy free

- can use it in coffee and tea

- kids love it

- no oil

- no added sugar

Rice Milk Recipes:

Cozy Chai Latte

Yummy Berry Smoothie

Apple Muffins

 

 

5 Ways to Add Avocado to Your Diet by Miranda Surgery

Avocados are believed to have plenty of health benefits – they prevent strokes, breast cancer, and oral cancer. These fruits have the power to lower cholesterol, improve eye health, and they are the best source of vitamin E, a crucial vitamin that repels many diseases.

 

The only problem you may have with avocados is their taste. Although avocados are a rather popular fruit, not everyone enjoys eating them plain. If you’re one of these people, you may have to resort to adding them to your diet using one of these creative methods.

 

Guacamole

What’s guacamole without ripe avocados? All you need to do is gently peel the skin off the avocado and remove the brown pit. Cut the soft fruit into cubes the size of your thumb. Add diced tomato, onions and jalapeno along with the cubed avocado into a bowl. Finally, add salt, pepper, and some lime juice and crush everything together using a fork.

 

Stuffed

Have you noticed the natural bowl shape of an avocado? Just cut the avocado lengthwise in half using a knife and take out the pit.  You should have two halves of an avocado, both perfect for stuffing. You can stuff the avocado with your choice of salad, tofu cubes, crab, and anything else that will fit.

 

Avocado Juice

Cold avocado juice is a drink that’s perfect for all ages. Peel the skin off, slice the avocado and remove the pit. Mash the avocado into pulp using a spoon or a fork. Add the pulp, honey, vanilla, and rice milk into the blender and blend the mixture for one minute. Cool the beverage by placing it in the refrigerator or by adding a few ice cubes. The result should be a sweet, nutritional beverage that you can drink for desert after dinner.

 

Sandwiches

Avocados are a delicacy when used in sandwiches. Just peel and pit the avocado, and then slice it into many pieces. Get two pieces of spelt or Manna bread and lay the slices on top. Add any foods of your choice, such as beans, hummus, goat cheese, tomatoes and seasoning. You can smash the avocado to use as a spread for your sandwich if you dislike avocado slices.

 

 

Avocado Wrap

If you like eating wraps from McDonalds, you’ll likely enjoy making your own using avocados. All you need is a small whole grain tortilla, an avocado, and the vegetables of your choice. Finally, add a small touch of olive oil to enhance the flavor of the tortilla.

 

You may not like avocados much when eaten plain, but you’ll definitely come to love these fruits if you add them to your diet using the above methods. By eating avocados, you’re decreasing your chance of dying from heart complications and cancer.

 

About the Author: Miranda is a surgical tech with a passion for health and wellness. She enjoys helping others hunt down and discover healthy food choices  – and helping them find ways to incorporate them into their diets!

So… what’s the story with soy?

This recipe will be featured in my Amazing Asian Class tonight and again on October 24th!

It is a topic of great interest, fear and confusion all at once. SOY! Perpetuated by the media and others alike as a food to stay away from, with or without cancer – soy has been deemed as unhealthy and on the no-no list. I can totally appreciate this to a certain extent. But because of all the confusion and mis-information, I would like to give you some insight from my perspective. Also backed up by Dr. Mercola!

Traditionally soy has been used in Asian and Japanese cultures as a condiment. Something you include as part of a meal that is loaded with protein, fat and immune enhancing properties. Nowadays people include soy as the main part of their meal.  Not to mention soy has also been added to so many commercial products including milks, cheese and other packaged products as a stabilizer or enhancer. Then there was and still is the health craze that soy foods are so good for you and people in general, along with vegetarians are purchasing anything and everything with soy thinking they are on the path to health. But that is just it, that is the way of the North American culture. Have a little = good, have more = better! But not when the soy that is used in the commercial industry is non-organic, genetically modified and so fractionated out it it’s original form, that it is no  longer a food. No wonder cancer rates have gone up!

So it’s not that SOY is bad for you, it is the type of soy that we are choosing or over consuming. It is about moderation and choosing the right kinds of soy.

If we look at the traditional fermented forms of soy and choose to eat them in moderation – we can actually enjoy soy foods as they are meant to be enjoyed, as a condiment, garnish or accent to a meal. It’s not about eating a slab of soy chicken or TVP (textured vegetable protein) that is the equivalent to a piece of chicken. Choose wisely.

Here are the forms of soy you can start to include that are healthful. Soy that has been fermented and is organic. These are the types of soy that are traditionally used in ancient cultures, and guess what, they are still available today!

Even though I am recommending healthy sources of soy, they should be enjoyed in moderation. Don’t just go and over-consume these items either or you will run into the same health imbalances and problems. Balance is key – and that goes for every type of food!

Tempeh: a fermented soybean cake with a firm texture and nutty, mushroom-like flavor. Enjoy in stir fries, on sandwiches, ground up into “burgers” or just as is!

Miso: a fermented soybean paste with a salty, almond butter-like texture. Make miso soup, put it in a salad dressing or marinate.

Natto: fermented soybeans with a sticky texture and strong, cheese-like flavor. Not too familiar with Natto

Tamari, Braggs or Nama Shoyu: which is traditionally made by fermenting soybeans, salt and enzymes. Tamari is the modern, healthy version of soy sauce. So be sure to kick out the kikkoman and replace it with Tamari. It is pure, gives great flavour, you can also get it as low sodium and wheat free! Great in salad dressings, sauces, marinades.

Also Edamame (whole soybeans) can be found on this list. They are not fermented, but they are also left in their natural form. Be sure to also buy these organic. They make an excellent snack with some sea salt! Or buy them shelled and load them into a salad or cooked vegetable dish!

On the bottom end of this list for a reason, is tofu. As I believe that it is something can be enjoyed VERY moderately if you buy the right kind. Moderately can even mean 1-2x per month!

Sprouted Tofu: It is apparent then when buying tofu to only get it sprouted. You can’t get tofu fermented as it is no longer in it’s whole form but at least sprouting it makes it more digestible and increases it’s nutritional value. Tofu need to be cooked and then it can be enjoyed in stir frys, sandwiches, salads, soups or pureed or blended into dips.

There is an incredible brand of soy products available that I want to make mention to as they actually take their soy seriously Wild Wood Organics. They have an array of products, but I would just keep it simple and stick with their tempeh and sprouted tofu. Soy yogurt and soy milk is still a packaged processed versions of soy food that I believe should be avoided. Rice milk and coconut yogurt are much higher on the healthy food chain. So choose wisely.

If soy still isn’t your thing or you have allergies to it, remember there are alternatives, the line Coconut Secrets condiments are all coconut based and can replace tamari like I did in my Pad Thai recipe!

Arame Soba Noodle Salad

What’s in it?

1 tsp dried basil

½ tsp dried rosemary

½ tsp salt

8 oz. spelt, kamut or buckwheat soba noodles (wheat or gluten free)

½ cup arame (sea vegetable)

2 cloves garlic

1 tsp gingerroot

¼ cup rice vinegar

¼ toasted sesame oil

3 tbsp tamari

1 cup chopped green onions

1 carrot grated

1 cup of toasted pine nuts or black sesame seeds

1 cup shelled and cooked edamame (optional)

How it’s made!

1. Bring large pot of water to boil, add basil, rosemary and salt.
2. Add noodles, cook until al dente (8-10 minutes) and drain.
3. Soak arame in 1 cup cold water for about 10 minutes, drain.
4. In a large bowl, whisk together garlic, ginger, vinegar, sesame oil and tamari
5. Add warm noodles to sauce and toss to coat.
6. Stir in carrots, onions and arame.
7. Sprinkle with toasted pine nuts or sesame seeds.

 

 

My Delicious Nutritionists

Photography by Tara Noelle

I have had the honour and pleasure of teaching a group of fine, fabulous, healthy, energetic ladies a series of cooking classes. Most of them are former nutrition students, who never had the benefit of taking any practical cooking courses as part of their holistic nutrition program. So they  requested an private 8-week private cooking series, custom make just for them. The classes started in the fall and the last one is schedule for the end of march- I am sad to say good-bye.

It was last year in Februray when I was fortunate enough to meet a few of them at a priave class that I held on behalf of the Holistic Cooking Academy, then I was lucky again to have them + more their friends join my Spring Detox Retreat in Collingwood. This incredible weekend together set the foundation for some amazing bonds and a platform to express our common interests.

There are still spots left in my Raw Detox Retreat this spring!

Then come fall we started their very own private cooking series. They were keen, interested and intrigued to learn more about healtha nd nutrition. Most of them, being nutritionist are already well immersed in the world of holistic health and cooking, but just wanted to take their knowledge a little bit further…and that is where I came in!

We set out with several classes at one of the ladies, Susan Schroeter’s Lean on Me nutrition studio in Oakville. She has an incredible private kitchen cooking space that was very accommodating to our classes. Not to mention it is steps away from Organic Garage – so if I was ever in need of an extra lemon, or more quinoa, there it was! Then the last few classes have been held in my home, as we started to cover more complex and involved winter warming recipes that required more than one oven and a few gas burners.

I has been so amazing to work with a great group of ladies that live and breath health just as much as me,  they have all taught me so much. They are all experts in the field of nutrition with their own focus and are extremely passionate and dedicated to a holistic, natural and a healthy way of life. It is so much fun to be able to teach and connect with others that are like-minded and have a similar path in life!

 

Here’s a glance of what our 8 – week itinerary looked like:

Week 1: Raw Foods and Sprouting – nori rolls, sweet heart cookies etc…

Week 2: Sea Veggies and Asian Flavours – baked “tuna” casserole, tempeh stir fry etc…

Week 3: Healthy Sweets and Gluten Free Desserts – pea licious muffins, carrot ginger muffins etc…

Week 4: Exploring Whole Grains – warm farro salad, wild rice salad etc…

Week 5: Heart Health Recipes and Balanced Blood Sugar – baked cinnamon apples etc…

Week 6: Indian Flavours and Healing Spices – Cozy Chai Latte etc…

Week 7: Winter Warming Comfort Foods – Mac n Cheeze etc…

Week 8: Breakfasts and brunch foods: Granola etc…

 

Here are some pictures of the ladies in action, unfortunately not all of them were at this particular class Warming Comforting Veggie Meals – but we have 5 of 7!

 

Lovable Laurie chopping squash.

Thorough Susan..pulsing those beans!

Careful Anne, making those onions perfect!

Beautiful Sam, delicately adding water.

Joyous Jessica, peeling yams.

 

Thank you ladies, you have made my life and my knowledge that much richer – and I will miss our fun cooking sessions together!

The Secret to my Pad Thai

You want to know the secret…it’s coconut. A modern day Pad Thai with pure wholesome ingredients and natural condiments. I would have to say it’s been at at least 6 + years since I have eaten a traditional Pad Thai, loaded with low grade oil, fish/oyster sauce and sugar – those ingredients are long gone from my diet. So the time has come to re-create my own version.

Let’s  talk about how Coconut plays a role in my version of a Pad Thai. A new line of favourites have made their way to the organic, raw, veggie market place. That is Coconut Secret’s Amino Acids, Vinegar and Nectar. (You can order them in Toronto HERE!) They are raw low glycemic, gluten free and highly nutritious, oh… and make your meals and recipes thrive with unique flavour. Each one has it’s own versatility and use. Coconut Aminos, can replace traditional soy sauce and even natural soy sauce like tamari. I do love tamari, but it is nice to replace it once in a while. Coconut vinegar can be used for salad dressings and sauces basically  anywhere that balsamic, brown rice, apple cider vinegar or any acid would be used. Now the Nectar which has truly become one of my new favourite ingredients is amazing to naturally sweeten desserts, pancakes, sauces, dressings, stirred into yogurt or a smoothie. It is light and has a gooey texture that is slightly addicting. They can all be used individually, but I decided to use them all together in a tangy sweet and savoruy Pad Thai sauce, that is truly like no other! As you may or may not know Coconut it’s recognition as a super ingredient, as it it is loaded with essential nutrients, vitamins and minerals to find out more benefits look here.

 

 

 

As you can see, my bottles are empty….they were put to good use!

So that takes care of the sauce…but the base of my pad was none other than one of my other favourite  ingredients, kelp noodles. These can be found at several health food stores or restaurants in your local area. They come in a package and need to be soaked to be enjoyed. I took them one step further and threw them into my wok to soak up flavour and soften even more into my delicious Thai sauce. I had only ever eaten them raw before this, and now, I might just reconsider when and where I use rice noodles over kelp noodles! They are extremely light and easy to digest, they have no calories (not that I care), very little flavour and will adapt to any recipe you choose to use them with. So your options are really limitless.

Then I loaded this dish with a combination of veggies that just seemed to work. Sweet potatoes taste good in anything so those went into the pan. There always has to be some green veggies with my meal – so broccoli and kale it was for this one. I am not big on tofu and use it probably once a month if that, but when I do, it’s got to be sprouted and organic – I take no risks when it comes to Soy and GMO’s. Wildwood has a great brand that I actually enjoy. To be honest, Ryan is the one who loves tofu – so the addition was really for him. I am more of a tempeh fan Then I topped everything off with some home sprouted mung beans, loaded with fiber, enzymes, protein and just bursting with crunch -to liven up each bite!

So there you have it. The secret is out. Now I encourage you to make this and report back to me!

Veggie Pad Thai

The Sauce:

2 tbsp coconut vinegar

5 tbsp coconut aminos

4 tbsp coconut nectar

2 tbsp almond butter

3 tbsp grapeseed oil

2 cloves of garlic, minced

2 tbsp ginger, grated

2 cups of yams, cut into thin chunks

1 head of broccoli, cut into florets

1 bunch of kale, chopped

3 scallions, chopped

1/2 block of sprouted tofu, cut into cubes (can also use tempeh)

1/2 cup sprouted mung beans

1 package of kelp noodles, rinsed and soaked in water with 1 tbsp lemon juice or 1 package of brown rice noodles

1. In a small bowl, combine the coconut vinegar, aminos and nectar, almond butter and 1 tablespoon of grapeseed oil. Set aside.

2. In a wok, satuey the tofu, garlic, ginger, scallions and yams in 2 tablespoon grapeseed oil for several minutes, stirring to prevent them from sticking.

3. When yams are soft, stir in the broccoli and allow to soften.

4. Pour the sauce and the kelp noodles into the wok, stir to combine and cover for a few minutes to meld together.

5. Add in the chopped kale and allow to wilt for a few minutes, while still remaining green.

6. Gently stir the noodles into the vegetables and sauce to combine. Remove from heat and serve.

Garnish with mung bean sprouts and chopped scallions.

Attention Chocoholics Everywhere! There is hope.

Welcome my Guest Blogger today Sara Ouellette owner of Beyond Vitality!

As some of you may know, I have been living abroad discovering the world’s natural health products and superfoods.  For three years I traveled back and forth between Canada and the beautiful exotic country of Venezuela, finally moving there permanently this past September.  I loved discovering all the local superfoods, those that we up in Canada (no we don’t live in igloos), cherish so much!

I could go on forever about all the wonderful and nourishing treats from nature that Venezuela has to offer!  The many landscapes of this tropical warm country have everything including wild aloe vera plants, coconut, cacti, noni, papaya, sea weed, pineapple, pumalaca, cacao and much more!

Chocoholics…this is for you…so listen up!  The one superfood I want to talk to you about is real chocolate.  I’m excited to tell you that real RAW chocolate is indeed a superfood!  You can turn cravings for cooked, processed chocolate into super-nutrition instead. All chocolate is made from the cacao fruit.  Inside the cacao fruit are beans.  These cacao beans are used to make RAW, organic chocolate!

Cacao Fruit

I was fortunate to have seen the process in which cacao is produced.  I visited my friend’s organic cacao farm in the lush rainforest of Los Altos, Venezuela. How amazing is it that they produce their OWN chocolate!  Yummy!  Venezuelan cacao is the finest, rarest, most expensive cacao in the world.  The beans have a unique flavor.  In case you are wondering, cacao tastes similar to, yet BETTER than, Baker’s Unsweetened Chocolate. A natural sweetener can often be used in conjunction with your raw treat ingredients, such as raw honey, stevia, coconut sugar, agave nectar, banana or pure maple syrup.

The cacao beans are grown in the mountains using no pesticides, fertilizers or chemicals of any type.  The trees in which the cacao fruit grows are irrigated by the fresh water that runs down from the clouds in the forest-topped mountains. Once the beans have been harvested they are sun dried right on the small property in the mountains, and hand packaged for local consumption.

Sun Dried Cacao Beans

When looking for cacao or raw chocolate in health food stores, it’s very important to look for fair trade and organic varieties that support small, indigenous farmers in Central/South America and the West Indies.

So why is it ok to LOVE raw chocolate?  Well, first off, it tastes divine.  And second, it’s good for you.  The cacao bean contains a wide array of amazing nutritional properties.  It is filled with antioxidants and alkalizing minerals, including high levels of magnesium and sulfur. Back in high school, I used to crave EVERYTHING chocolate uncontrollably…mostly processed chocolate (aka Reese’s Peanut Butter Cups or Nutella).  Processed chocolate is NOT the same as good quality raw chocolate!  When cacao is cooked, most of its nutritional properties are completely destroyed.  Chocolate cravings often indicate a magnesium deficiency because your body is craving the magnesium from the cacao.  Processed chocolate never satisfies your body because it has close to NO minerals and it’s filled with refined sugar, which is acidifying in the blood and actually leaches out minerals from our bones and tissues!  Since I started consuming quality raw cacao, I haven’t yet had another “processed” chocolate craving.  Really…it’s been over two years now!

The cacao fruit is sweet and tasty.

A study by the Center for Health and Nutrition

Elaborates the following findings: “Analysis of the fruit powders demonstrated that the antioxidant capacity of cocoa powder was significantly greater than blueberry, cranberry and pomegranate powder on a per gram basis. The total polyphenol content of cocoa powder appeared to be greater than acai, blueberry and cranberry powder; however these differences did not reach statistical significance. The total flavanol content of cocoa powder was significantly greater than all of the other fruit powders tested.”

Not only is it high in antioxidants and minerals, cacao may also increase your focus and alertness, making it a good healthy alternative to your morning coffee.  I love adding cacao to my breakfast shake.  Who would have thought chocolate would be “healthy” option for breaky!

Cacao also contains plenty of nutrients that keep you happy J Chocolate is often associated to love and seduction. This is all because cacao contains phenylethylamine. Also, your brain produces a neurotransmitter called Anandamide when you’re feeling GREAT. Eating cacao makes this neurotransmitter stick around longer thus increasing your happiness.  Raw cacao beans, nibs or powder can be used in a variety of ways.  I like adding it in baked goods, oatmeal, shakes. and to make a cup of hot chocolate to warm up on a chilly day.

Try out my favorite morning shake that uses cacao as your wake-me-up “stimulant” instead of coffee.  It’ll start you out on a positive vibe and leave you full of happy energy!

Cacao-Banana Dream Shake  (aka the “Happy Shake”)

1 scoop sprouted vegan protein (or 100% natural whey protein isolate)

2 tbsp of ground flaxseed

1 tsp raw cacao powder [makes you happy]

½ medium banana [increases serotonin to give you a natural “high”]

½ cup organic almond milk (or hemp milk)

¼ tsp natural vanilla extract (optional)

Blend all ingredients while adding water and ice as needed.  Serve fresh.  ENJOY!

Nourishing Miso Noodle Soup

I have grown up in a culture that is obsessed with noodle soup, except the base isn’t miso, it’s chicken! There is nothing wrong with this, as chicken soup is for the soul…right? It will cure any ache, pain, cough, cold or flu and it must be served by your mom! The nostalgia and truth still reigns truth (and reality) for so many, but not for me. Since chicken noodle soup has been out of my  life for almost a decade, I have had to come up with other alternatives.

The wonderful result of this is non other than Miso – the wonder paste that makes the most nourishing base for a soup or broth. I have been using Miso for years now. I have tried different, brands, different varieties and no matter what – you will always have an amazing soup. ( I love Tradition Miso)

Facts about Miso:

Miso is a traditional Japanese food, and it is loaded with enzymes and vital nutrients. It is typically made with fermented soy, a grain such as rice or barley, koji (bacterial starter) and salt. It has a texture like peanut butter. Stay away from miso powders and dehydrated versions as they are loaded with excess sodium and other stabilizers and simply don’t taste as good.

Other than that – just have fun with your bowl or cup. It can be as simple as just the miso paste and water, or you can load it up with veggies and sea vegetables to up the nutrients, enzymes and overall vitality of your bowl of soup. And of course, it will just never taste as good unless it has some noodles in there. I use brown rice noodles and I also like to add in loads of sea veggies. Whether it is wakame, arame or sea spaghetti.

One thing to note about miso, is that you should never add it to boiling water or water heated too high (above 104F). If miso is heated, it’s nutritious enzymes and minerals will diminish. So be careful how you prepare it!

My homemade miso noodle soup, the miso paste I use and sea spaghetti

The brown rice noodles I use!

Why is it good for you:

Miso paste is vegan and can also be gluten free (as long as you buy one that is based with brown rice instead of barley). Miso is a beneficial digestive aid – as it helps to get your stomach enzymes working before a meal. Also if you are not hungry, leave it to miso to bring on your appetite and coat your stomach. That being said if you have an upset stomach, (diarrhea, constipation) miso will also help to balance out this discomfort. It is loaded with a natural  bacterial culture that works to replenish and build up your gut. It is also rich in plant based protein. It contains a natural form of salt and sodium, so if you need a dose to replenish your body after an intense workout or even if you just have a headache or feel light-headed from sugar, a bowl of miso soup is your answer. As it will ground you and bring you back into balance. Miso is also known to be effective in reducing the effects of radiation, smoking, air pollution and other environmental toxins.

Types of Miso:

The darker the colour, the more potent its medicinal properties. However there are also lighter varieties that are a bit sweeter. Light or shiro miso is great for salad dressings, marinates or just a great compliment to dark rich miso in a soup.

Nutrient-Rich Country Miso Soup

Ingredients:

10 cups water

4 – 8 dried or fresh shiitake mushrooms

1 inch piece of Kombu

1/2 cup wakame (aka Seaweed) – soaked for 5 minutes and cut into bite size pieces

4 pieces of kale or bok choy (with stems removed) and cut into bite size pieces

2-4 stalks of celery, cut crosswise into small slices

2 large carrots, peeled, halved and cut into small pieces

1 small onion, halved and cut into slices

1 cup of miso paste (1/2 dark and ½ light)

3 green onions

1 package of brown rice noodles cooked according to package (prepared separately).

Procedure:

1.    Bring the 10 cups of water in a pot up to a high heat, lower heat and add the strip of Kombu and half of the shitake mushrooms (this adds extra nutrients to the soup broth.)

2.     Let the water come to a simmer for 15-20minutes with the onion, carrots and celery.

3.     At the end of the 20 minutes, add the rest of the shiitake mushrooms and simmer for another 10 minutes.

4.     Following this add the kale or bok choy. Let the soup simmer for a final 10-15 minutes.

5.     Remove 1-2 cups of liquid and stir the miso paste* in a separate bowl. Once dissolved, add the mixture back into the pot. Turn off the heat and stir.

Serve Soup in bowls and garnish with chopped green onions.

** Always add Miso paste at the end. Miso is very delicate and should never be boiled. It will destroy it’s natural enzymes.

Don’t feel like making a whole pot of soup?

Just warm up a some water to fill a mug or a small bowl and stir in 1 tablespoon of miso to warm up your soul, before, during or after a meal – or anytime for that matter!

Have you ever made Miso soup? What goes into it?

Fill me with Falafel

I love Mediterranean food and all it has to offer, hummus, tabule (as long as it’s quinoa based), salads, lentil soup and even falafel! But I can’t just indulge in any falafel as most are fried and often contain wheat flour. It is about time I made my own version. So last week I was lucky enough to have a good friend of mine mention that she was making a batch of homemade falafels. I had her send over the recipe that she used and then I made my own conversions that suited my palette and my preferences.

I am so super excited to share these with you. I am also so excited that I can now make my own batch of them and store them in the freezer and warm them up for a quick protein power-packed lunch, snack or dinner. They are gluten free (without the spelt breadcrumbs), nut free, vegan and make an incredible addition to any meal.

If you didn’t know this already, falafel’s are made from chickpeas, one of my favourite beans or legumes. They have a unique flavour, are high in protein, fiber and complex carbohydrates and you can do so much with them! Once you have cooked up a fresh batch of chickpeas from scratch, the sky is the limit as far as recipes from soups to hummus or bean dip, coconut curry or a  bean salad and now I have one more to add to the mix!

A quick note on cooking your own cooking your own chickpeas. This is by far the more superior healthy way to go, not only will your beans taste better but they will be less “gassy” and you won’t be as bloated. It is vital that you cook your beans with Kombu – a sea vegetable that helps to break down the beans and help with digestion + it is adding a load of minerals and nutrients into the cooking water. It needs to be removed after cooking.

How To Cook Your Beans:

The night before you decide to make beans, pull out a large pot and fill it half full of water. Place the bean in the water and allow to set for at least 12 hours. Use filtered water for best results. The next morning, drain the water and replace with more water. For every cup of beans add four cups of water. Add the strip of Kombu to the pot and begin to boil the beans. Once at a rolling boil, allow to boil for 20 minutes, then reduce heat and simmer for 2 to 4 hours depending on the beans and recommended times on the packaging. Cook until soft. Drain and Serve!

However if time is a factor and you didn’t plan ahead and you want to use canned, go with EDEN organic canned beans. They are preserved with Kombu and the cans are BPA free!

As you can see here, I got really creative and topped my balls on a bed of steamed kale, with roasted brussel sprouts, sweet potatoes and cauliflower.

Then I drizzled my homemade tahini sauce on top!

Below is my Falafel’s on a Spelt wrap with lettuce, cucumber and carrot + my tahini sauce!

Home Baked Falafels

1 1/2 cups cooked chickpeas

1 small red onion chopped

2 large garlic cloves, chopped

4 tablespoons CHICKPEA FLOUR (can use brown rice or quinoa flour)

1 tablespoon ground cumin

1 tablespoon ground coriander

1/4 teaspoon chili powder (optional)

1/2 teaspoon sea salt

ground black pepper to taste

2 tablespoon olive oil

1 tablespoon ground Chia (from Navitas) + 3 tablespoons water (makes 1 egg)

1 grated carrot

2 tablespoons dried parsley

Roll in 1/2 cup  Spelt breadcrumbs (Sha Sha)

Preheat oven to 400F.

1. Line a baking sheet with parchment.

2. Combine the chickpeas, onion, garlic, flour, spices, oil and salt, pulse in a food processor until the mixture is well combined and smooth.

3. Form the mixture into 8-12 small balls or patties with wet hands.

4. Roll each ball in breadcrumbs if preferred (or do half and half).

5. Bake in oven for approx. 30-35 minutes or until crispy and golden.

Serve these delights in a pita, wrap with hummus, tahini sauce or on top of a salad.

Homemade Tahini Sauce

1/4 cup pure tahini

2-4 tablespoons of water to thin out

1/2 of one lemon, juiced

1/4 cup chopped parsley

Blend all together in blender – it can be as creamy or thin as you desire!

What would you put your Falafels in or on?

Where have you eaten the best Falafels?

The Cauliflower and the Pea – a True Love Story!

Once upon a cold winter’s day there was a dried  little green pea. It wanted so badly to be part of something bigger. So it asked a whole bunch of his friends to join him on a journey. Together they went through a very quick but effective trip where they expanded their horizons and joined forces with other friends (carrots, onions, celery and spices). They decided that in order to transform, they needed to stick together in one cohesive space that would meld and bring them all together. But they couldn’t do it alone – they needed a leader – so the called  the “great white” (cauliflower)  in to the mix and the green little pea had a natural affinity immediately. All stir up and warmed together – they blended flavours, textures and what came out – only 45 minutes later was a gorgeously thick, creamy, light-green soup.

The end!

That’s the story, here are the Cliff notes…

Peas are  wonderful for a cold winters’ day soup. There is both green and yellow choose from. Both lend themselves well – it just depends on your mood I suppose. Green peas have a very distinct flavour and they go so nicely with fresh and dried herbs. The benefit of using dried split peas, is that they don’t need to be soaked like other legumes and beans. They simple can cook directly in your soup pot. They need a good hour or so, but they will breakdown and will blend nicely into your soup.

Ever thought of thickening up your soup with cauliflower? Well this is what happened here. Cauliflower can replace potato, flour or any other thickener that would typically be called for or used in a soup. Sometimes it is just that simple to think outside the “potato starch” box. Cut up your cauliflower into little florets they make the perfect addition to any soup that you are going to blend up or puree. They add a healthy dose of fiber, antioxidants and vitamin C (see more benefits of cauliflower). Just because it is white – doesn’t mean it lacks nutrients! So make use out of this lovely veggie. It is also a great substitute for mashed potatoes!

So there you have it, the world’s simplest soup. Well not really, but it is pretty easy, all in one pot, warmed, pureed and served!

Just toss in a bit of savoury herbs like thyme, rosemary and oregano, dash of salt and pepper…

Split Pea Soup

What’s in it?

2 ½ cups green or yellow split peas

1 large onion, peeled and chopped

3 carrots, peeled and chopped

1 head of cauliflower, cut into small florets or try 1-2 small sweet potatoes if using yellow peas (to thicken and sweeten)

2 celery stalks, chopped

Pinch of rosemary

Pinch of thyme

Fresh oregano

Pinch of sea salt

Freshly ground black pepper

1 large bunch of greens (kale, spinach or chard)

How it’s made!

1. In a large soup pot, put 6 cups of water and bring to a boil over high heat. Add the split peas, onion, carrots, cauliflower, celery and herbs. Stir and bring to a boil again.
2. Reduce the heat and simmer, uncovered, until the peas and vegetables are tender, about an hour. If you prefer a creamy soup, transfer half the mixture to a blender and blend until smooth. Return it to the soup pot and mix well to combine.
3. Season to taste with salt and pepper and serve immediately.

All in one Super Bowl!

Super Bowl Sunday is coming up fast. Although I don’t participate in any part of this event – I can offer some assistance as to how this night can be made that much healthier. We know this is the biggest day for business for fast foods, delivered foods and processed over sugared and over salted snacks. But wouldn’t it just be easier to make your own, to serve and have something healthy to munch on? If your man will be in another room watching the game, take it upon yourself to supply your home or his party with some healthy all in one bowl snacks!

Here are some suggestions:

Make a Trail Mix – (recipe below)

Kale Chips – make at least 4 batches or more. They will win over any “sour cream n’ onion” chip lover, anyday!

Guacamole – with some homemade corn tortilla’s

White Bean Dip – with some crispy crackers

Salsa – with corn chips

Coco Bliss Balls – because they look and taste better than Timbits! I promise

Super Bowl of Trail Mix

1 cup almonds – heart healthy

1 cup cashews – makes you happy, who doesn’t love a cashew

1 cup pumpkin seeds (loaded with zinc – great for prostate health) may as well take advantage while a whole bunch of men will be eating them!!

1 cup raisins or Goji Berries (or both) – some natural sweetness, fiber and antioxidants

1/2 cup hemp seeds – omega rich healthy fats

1 cup cacao nibs or dark chocolate chips – it’s not complete without some chocolate

1 cup coconut flakes – added texture, flavour and crunch

1/4 tsp sea salt – (optional) to balance out the flavours

Toss all ingredients together in a large bowl and serve. Refill when done!

Got other ideas?

What are you planning on having at your party?

The Moistest Most Delicious Banana Bread (I have ever made!)

I love making banana bread or banana muffins, it has to be my favourite thing to bake. This is probably because I grew up on chocolate chip banana muffins that my mom used to make.

A batch of them were pretty much around every week while I was growing up and then a special birthday batch was always made for my birthday sleep-over parties. I remember taking her muffins and squishing them into my mouth, as they were so soft, moist and tender!

Once I got a handle on the ingredients that my mom was using, I took the recipe into my own hands and switched things up – for the better of course! However even though mine are fairly soft, I could never quite achieve the moistness that she did…

So every now and then I like to change up the recipe even more, to try new things and achieve a different texture and flavour. Since I am always finding new ways to use my left over almond pulp from making my own Nut Milk, this seemed like the perfect opportunity. The soft grainy almond bits are totally useful in recipes for muffins, pies, cookies whether raw or baked. I have made many raw cookies, using the pulp as filler and as a binder, but baking with it – is a totally different experience!

It will give your recipe a chewy, moist, rich texture that is loaded with fiber and trace amounts of heart healthy fat (as most of it is in the milk).

So of course I am leading up to the climax here, so what I used was 1 cup of almond pulp in my banana bread along with most of my other “tried, tested and true” ingredients and what came out was an incredibly moist, rich, dense banana loaf. If you are one that is into light and fluffy, this bread is not for you! I definitely achieved the moistness that my mom’s muffins had, but this loaf was hearty and decadent, my kind of loaf – as light and fluffy, does not do it for me! In fact when I normally ate my “regular” muffins, I would throw on a slap of nut butter to cream it up a bit, which is definitely not needed in this recipe. Enjoy!

Yup, that’s right there is a nice big smudge of warm chocolate on the plate!

Kamut-Almond Banana Bread

1 cup fresh almond pulp (the fresher the more moist your bread will be)

1 cup kamut flour

1 tsp baking soda

1 tsp baking powder

¼ tsp cinnamon

½ tsp sea salt

2-3 ripe bananas (depending on their size)

½ cup rice milk

¼ cup coconut oil, melted

¼ cup maple syrup

1/3 cup applesauce + 1 tbsp ground chia

1 cup blueberries or chocolate chips

How it’s made!

1. Pre heat oven to 350 F.
2. Mix wet ingredients and dry ingredients separately.
3. Use a large bowl for the dry ingredients. Then mix wet ingredients into dry and fold slowly, and mix together until there are no lumps. Stir in blueberries or chocolate chips.
4. Drop by spoonfuls into an oiled muffin tray or pour batter into a loaf pan.
5. Bake for 20 minutes if these are muffins or 40-50 minutes if this is a loaf.

Wild and Amazing Desert Plants (Smoothie)

I have been coming to Arizona for over 10 years, and I think I have taken my surroundings down here for granted. There is something just so pecular about the cactus. They portray most images that represent the southwest  as a wild desert plant.

Everyone knows not to touch a cactus, and most would think that a cactus just has three arms and stands up tall. Yes that is true, most varieties do, but there are so many more. And what is even more amazing about these unique plants, is that they have healing properties ( like most green things in our natural world).

Cacti – represent a plant that is loaded with minerals, natural sugars, fiber and water. Once the prickly pieces are removed, a cactus is actually  edible. It has a soft fleshy center that makes it a nice “meaty” dish.

Large round cactus leaves are called Nopal and sometimes they are topped with red little prickly pears. A big slab of cactus can be cooked up with some Mexican spices and served up with some brown rice! Tastes kind of like crisp asparagus or a ripe green bean. It is loaded with beta carotene, iron, B vitmains, vitamin C and calcium.

Another well known plant in this category is the Agave. Despite all of it’s recent controversial representation it is quite a remarkable plant. It takes 7 years to harvest nectar from just one fruit and will yield gallons of pure nectar. When it is done in this natural way, this is the way to enjoy the nectar. Since Agave has been in such high demand over the last few years, these natural practices have been lost and so has it’s nutrients. But nonetheless, they are still beautiful to look at and the nectar still tastes delicious (in some recipes).

The Agave

Also interesting to note, is that all cacti are succulents but not all succenlents are cacti. This leads me to the wonderous, healing and amazing Aloe Vera plant which would fall into this category. It’s leaves are filled with a juicy gelly center the oozes it’s goodness into our health. It has all kinds of healing properties from soothing inflammation and burns while also being antibacterial and antifungal. You can drink it, eat it or put it directly on your skin. Having an Aloe Vera plant around your home is a great idea – they need so little attention, just a lot of sunlight!

See Aloe smoothie recipe below!

Aloe Vera

Some other fascinating plants I came across in the desert were:

The Bunny Ear Prickly Pear

Fairy Castle Cacti

And the Barrel Cactus!

Some others were Jojoba, Jade, Yucca and Creeping Snake Cactus, Ocotillo, Cholla and so many more!

It’s no wonder most of these desert plants are well protected with prickly pointers and tough skin – if I had all these healing abilities I would want to protect myself as best as I could! So be careful and handle your Cacti and desert plants with care!

As I mentioned earlier Aloe Vera can be taken internally, and what better way then in a smoothie. If you can’t get your hands on a fresh leaf – then getting a jug of pure 100% Aloe Vera juice is your next best option.

WILD ALOE BERRY SMOOTHIE DELIGHT

1-2 cups rice milk or hemp milk

1/4 cup pure aloe vera juice, or the inside gel of one leaf

1-2 scoops SunWarrior Protein (enter coupon code MW007 to get 5% off your order)

1 cup frozen berries

1 tbsp acai berry powder or 1 frozen pulp pack

1 ripe banana

1 tbsp Ormus Super Greens or 1 handful of spinach

1 tbsp each goji berries, chia seeds and manuka honey

Place all ingredients in a high-speed blender. Blend on high for 1-3 minutes.

Serve in two tall glasses with a Glass Dharma Straw!

Who doesn’t love Jam Dot Cookies?

A couple of weeks ago I took on the Canada am Cookie Challenge. I thought that for whatever it was worth, I would submit one of my favourite cookie recipes to see if it would win and Canada would realize just how delicious this cookie really is. My cookie wasn’t the winner, but made it as one of the finalists, ( I didn’t even want the prize: $500 to the Bay),  I wanted people to taste a cookie that was made without butter, sugar, flour and cornstarch. If you didn’t know it already – cookies can be made WITHOUT these ingredients – and still taste amazing.

I selected this recipe in particular because as a little girl, nothing made me happier than creamy, white Jam Cookies. When I decided to give those up as I transitioned into healthy eating, I still longed for something that tasted similar. I came across a recipe that used all of the above “traditional” ingredients and began by converting them over one by one and landed with this recipe!

Which to me, is not only super simple, but it is also super delicious. I have tested it out on many a family member and have had nothing but a great response. So I thought the team at Canada AM would think the same?

Maybe next year my Jam Dot Cookies – filled with coconut oil and maple syrup will get the recognition and glory that they deserve. These ingredients may be new some some people, but they are responsible for making every one of my baked goods turn out perfectly and taste incredible. Others eventually will learn this – and it will become public delicious knowledge. Until then, enjoy the recipe below!

Jam Dot Cookies

1 cup almonds, ground to fine meal

1 cup spelt flour

1 cup rolled oats, ground to a fine meal or oat flour

¼ teaspoon ground cinnamon

½ cup melted pure coconut oil

½ cup maple syrup

Pinch of sea salt

Strawberry or raspberry jam (fruit sweetened or no sugar added)

Procedure:

Preheat oven to 350, line 2 baking sheets with Parchment paper.

1. In medium bowl, combine almonds, flour, oats and cinnamon. Mix well to combine.
2. In separate bowl, blend oil, maple syrup, and sea salt. Add to nut mixture and stir to combine.
3. Roll into walnut sized balls. Place on baking sheet and press down with thumb.
4. Fill indentation with jam and bake for 15-20 minutes.

Watch the segment here:

Balanced Holiday Eating – Special Holiday Post!

Are you hosting the Holidays at your home this year? Having everyone over in the comfort of your home will ensure that you know exactly what is on the menu! This way you can plan a diverse menu that is hearty, healthy and delicious! Tell people what to bring, prepare the meal together or make it all yourself! Whatever works for you, make it happen and enjoy the perfect balanced holiday meal!

1.     Variety –You want to make sure you have a little bit of everything so you are not left craving anything after the meal or feel like something is missing from you plate. A whole plate full of mashed potatoes, a piece of bread and turkey is not very appetizing, colourful or creative!

2.     Texture – It’s always nice to experience a different sensation in your mouth with each bite – strive for a dish that is Crunchy (steamed green veggies), Chewy (cooked grains), Soft (mashed sweet potatoes) and Crispy (baked apple crisp). Those are just some ideas!

3.     Colour – Choose lots of vibrant fresh colours from squash, yams, parsnips, carrots, and beets – with that alone you can create an amazing roasted root vegetable dish or a creamy soup. Always include some dark leafy greens like kale, broccoli, or spinach. Have fun with splashes of yellow from peppers or whole grains like quinoa and millet. The more colourful your plate is, the more exciting it will be to eat!

4.     Shape – Every food has its own unique shape. You can choose the natural shapes you like from different foods or you can get creative by cutting your sweet potatoes and carrots a particular way. Alternatively, choose brussel sprouts, cauliflower or green beans for some variety. This makes each bite unique.

5.     Flavour – It is important to balance all six of the major flavours in each meal. This means making sure you choose recipes that include Salty from sea salt, sea vegetables and tamari; Sweet from fruits, root vegetables and maple syrup; Pungent from cinnamon, ginger, cayenne cumin and garlic; Sour from lemon, lime and oranges; Astringent from legumes, fruits and vegetables and Bitter from dark leafy greens, herbs and spices.

By incorporating the suggestions above into your holiday meal, you’re sure to achieve the perfect balance and leave your palette, as well as your guests’, satisfied!

Squash-Carrot Soup

Makes 4-6 servings

Ingredients:

1 medium onion, chopped

1 tbsp olive oil

4 cups vegetable stock or filtered water

2 cups carrots chopped

1-2 cups butternut or kabocha squash, peeled and diced

2 medium apples, cored and diced

1/2 tsp sea salt

1/2 tsp cinnamon

1 tsp nutmeg

(2 tbsp fresh ginger root)

*** For added nutrition and a balanced meal, serve with some brown rice and steamed green vegetables such as swiss chard, kale, or broccoli and top with pumpkin seeds or parsley for added texture and colour!

1. In a large soup pot, sauté the onions in oil on medium heat until they become translucent.
2. Add the stock, carrots, potatoes, apples and salt, pepper, nutmeg and ginger. Bring to a boil.
3. Turn down heat and simmer for 30 minutes. Take 2 ladles’ worth of vegetables and 1 ladle of stock and blend in a blender or food processor until smooth or you can puree the entire pot. Return to soup pot and stir together before serving.

How are you going to bring balance to your meals this holiday?

Honey…your so sexy!

The newest addition to my pantry is my trio of NUDE BEE HONEY’s. This line came out in Toronto by two local boys. I love it. What is sexier then two men starting a honey line?

This brand in particular has some fine packaging, with a slick black label. It is a long tall jar, which is thin and elegant. I would take this honey out for a taste any day of the week. I would even love to just spread it, pour it and blend it into anything I create. It would make for a sweet addition that is smooth balanced and rich. That’s my kind of honey!

I should also mention that is honey, is untouched, raw in it’s own virgin state. What can be better than that. It hasn’t lost anything; it’s got everything it needs to give me what I need. Nutrients, enzymes, minerals and an unparalleled flavour.

It is also organic, coming from the purest of sources, no chemicals or strong or smelly aftertastes. It was created to be enjoyed… from bottom to top.

Now don’t get too picky, there are three fine honey’s to choose from:

Star Thistle – Works well with all natural of teas and can dress or top any dessert. This superstar possesses after notes of vanilla and lemon.

Honey Dew – This is a darker richer honey, which means it contains more vitamins and minerals. It is rich and fragrant so get your hands on some and add it to some fruit for a warming compote or natural jam.

Wild– The most versatile of the bunch, blending different local nectar’s. This honey goes both ways, and lends itself well to both raw and cooked recipes.

You can’t go wrong really – they all share similar qualities with subtle differences. I think you will be satisfied, no matter which way you go!

Take your honey a little further and use it to your benefit and create something magical together…. a recipe!

Feel free to pour your honey all over anything and everything that you are eating!

Wild Honey-Lemon Poppy Loaf

4 cups light spelt flour

1 cup Wild Nude Bee Honey

2 tsp baking soda

1 tsp baking powder

1 tsp sea salt

½ cup poppyseeds

zest of 2 lemons

3 lemons, juiced

½ cup vanilla rice milk

½ cup grapeseed oil

1 tsp pure vanilla

½ cup filtered water

1.     oil and flour a 9x 5 inch loaf pan. Set aside.

2.     Stir together spelt flour, baking soda, baking powder, salt poppy seeds and lemon zest. Set aside.

3.     In a small bowl, combine lemon juice, honey with rice milk. Add to the dry ingredients in mixing bowl.

4.     Add grapeseed oil, vanilla and water to dry ingredients. Mix wet and dry ingredients together thoroughly.

5.     Pour the batter into loaf pan.

6.     Bake for 1 hour at 350F or until a toothpick inserted in the center comes out clean.

Photography by Assaf Friedman

The super seed that keeps on giving!

That’s right I’m talking about ch ch ch CHIA! This super seed is power-packed full of nutrients and is most definitely on my top superfoods list. I even think it is a daily must! You will not regret making chia one of your new favourite items in your diet! It is loaded with heart healthy fiber, essential fats, protein and will give you long lasting energy. If I were you, I would start your day with some Chia!

Nutritional Benefits:

As mentioned it is a soure of amazing long term energy, which overtime can actually help your body to function at it’s best and burn more calories throughout the day! Chia is also contains a high source of Omega 3 fatty acids – similar to flax. But where they differ, is that Chia actually contains a healthy dose of omega 6 – which makes it more well rounded. Be sure to get dark grayish Chia as it is nutritionally superior to the lighter kind.

Another thing to be aware of, is that Chia becomes mucilaginous when soaked; so go ahead and make a pudding, jam or smoothie out of it! The soothing gel derived from Chia helps to lubricate dryness on the skin and reduces nervousness, treats insomnia and improves mental focus. Also if you find you are a little backed up – take a dose of Chia  and things will move along just fine. Chia is brilliant for relieving constipation!

How you use it:

Chia seeds can be added directly into a recipe, whether it is a soup, smoothie, salad or your morning porridge – it goes with anything. However if you want to soak it, place 2 tbsp or more in a bowl and cover with some water. Wait about 20 minutes, and it will double in size and you will have a thick gooey pudding. Delicious! You can also add the whole seeds or ground chia into baked goods, granola or trail mixes or use it as a condiment or garnish. I actually use Chia seeds to substitute an egg in my muffin and baked recipes.

FYI – 1 tbsp chia + 3 tbsp water or 1/4 cup applesauce – is equivalent to 1 egg.

Where to buy it:

You can get Chia seeds at most health food stores in your local area. There are many varieties and brands popping up all over the place. I am a big fan of Navitas Naturals Chia, they are clean, pure and fresh tasting!

They do come from South America, so if you happen to be traveling down there, be sure to get your hands on some, along with other favourites like quinoa and cacao!

How to Store it:

Chia seeds are best stored in a sealed glass jar. You can keep them in the cupboard or place them in the fridge – especially for long term storage. Ground Chia is best kept in the fridge or even the freezer. I love to just keep a small jar on my counter for everyday use, I add about 1 tbsp to my smoothie or cereal every morning!

Super Chia Breakfast

1/2 cup rolled oats, cooked or sprouted buckwheat

3/4 cup almond or hemp milk

1 tbsp Chia seeds

1 tbsp Goji berries

1/2 tsp Cinnamon

1 tbsp Raw honey

Place rolled oats or cooked buckwheat into a pot.

Top with milk, chia, goji and cinnamon.

Bring to a low simmer for 5-10 minutes.

Stir in raw honey.

Enjoy!

For a  Raw Version- Place sprouted buckwheat or Raw Oats in your bowl and top with toppings! (oats can be soaked over night to make them creamy and soft.)

Top with fresh berries, banana slices, cacao or coconut flakes!

What goes in your cereal?

Who needs Alfredo?

I certainly don’t, and neither do you! For more reasons than one. First of all Alfredo sauce is loaded with loads of butter, cream, milk and cheese. Yup, all in one recipe. That is a heck of a lot of work for your body to digest and for your heart to work. But the good news is, is that you don’t need Alfredo or a cream based sauce to have a delicious bowl of “creamy” noodles.

Once you make this recipe – you will never look a bowl of Alfredo or creamy pasta the same way.This recipe was created for my sea vegetables class – as a pseudo take on one of my favourite childhood meals “tuna casserole”. I used to love the stuff. Big white noodles loaded with tuna and cheesy sauce (kind of like an Alfredo). It was my absolute all time favourite. In fact anything with noodles and cheese made me very happy.

Being able simulate that experience with amazing wholesome ingredients brings a smile to my face – gluten free brown rice noodles, a creamy sauce made from tahini along with some soaked, fresh torn wakame to give it that “salty” sea taste. The wakame is also adding a whole bunch of other nutrients and minerals into this dish as sea vegetables are super nutritious!

My cravings for this dish come every so often, and when they do– I can’t stop eating it. I can almost eat half of the amount I make each time because it just melts in your mouth.

It’s also that time of year when I actually feel really good about sitting down to a whole bowl full of noodles!

Okay, I will stop the teasing and get to the recipe – which doesn’t look all that exciting. But you just wait; you will not need Alfredo or cream based sauces ever again.

Enjoy this dish along side a bowl of steamed kale, a dark leafy green salad or some miso soup.

Happy eating!

Baked “Tuna” Casserole

What’s in it?

1 small onion, cut into thin slices

1 tablespoon sesame oil

1 cup wakame, soaked in cold water for 5 minutes, removed and chopped

2 tablespoons tamari

1 package of brown rice noodles or quinoa spiral noodles (Tinkyada Brand)

¾ cup water

½ cup tahini

5 tablespoons tamari

1/2 cup wheat free/gluten free/brown rice bread crumbs

How it’s made!

1. Preheat oven to 375 F
2. Sauté onion in sesame oil until transparent. Place wakame on top of onions. Add tamari, and cook for about 10 minutes until the liquid is absorbed.
3. In the meantime, cook noodles until done. Drain and set aside.
4. Mix together tahini, tamari and ¾ cup water until smooth. If the sauce should curdle, continue mixing.
5. Mix onion, wakame mixture, noodles and tahini sauce together. Cover with breadcrumbs.
6. Bake for approximately 20 minutes.

Super Seaweeds

I would like to introduce my Guest Blogger Today Rod Mulholland – the “Seaweed Expert”

Seaweeds or sea vegetables are known as a super-food.  And as a super-food, seaweed has many super qualities that can benefit us when we utilize seaweed either by eating or soaking in it.  Luckily, here in Canada and in the US, we have some of the best seaweed varieties in the world.  With over 25,000 varieties occurring world wide, we should have no lack of choices.   Since Canada exports much of it’s bountiful seaweed harvest to Japan for food consumption, it is difficult to find a Canadian source of food-grade seaweed, though not impossible.  As more and more people discover the health benefits of these sea vegetables that grow organically in our oceans, we’ll begin to see the healthy long life that is associated with it’s consumption.

All we have to do is look to the East; the Japanese have the lowest rates of cancer in the world because they enjoy seaweed served in 20 different ways everyday.  It’s the brown seaweeds that are most commonly eaten by the Korean & Japanese for everyday consumption.  The brown kelps are known for their delicious, mild taste, containing over 60 trace minerals that are 10-50X the concentrations of vitamins & minerals of any vegetable that grows on land.  Minerals are the driving force behind all cellular mechanisms, and as such, are vital for our healthy bodies.  They are required for cellular structure, fluid equilibrium, protein building and hormone production.  Iodine was the first trace mineral classified as ‘essential for life’; therefore is one of the most important minerals that is concentrated within the brown kelps that plays an important role in thyroid health, immune strength, in preventing & reversing cancer, among other benefits.

We enjoy most of our seaweed from Maine Sea Coast Vegetables, they are carried at most health food stores including Big Carrot & Ambrosia in Toronto, they’ve been harvesting certified organic raw seaweed for over 30 years.  The Kombu is best for salads & seaweed chips and the Alaria is also a favourite as a soup stock.   Ancient Korean post natal care includes ‘Mi-yuk gook’ soup 3 times/day for 100 days following pregnancy for the new mother.  This practice is still done today with the mother-in-law supplying the new mother her soup.   The Japanese use a lot of Kombu in their dishes, it’s very common, most of us recognize that sushi is wrapped in Nori sheets which are flattened and mostly toasted, though there are raw varieties available.  Nori is also known as Laver, which is enjoyed lightly toasted at 150  degrees C for about 10min.  This gives it a crispy texture that can be crumbled over salads & soups and has a delicious nutty flavour, you wouldn’t guess that it’s seaweed.  Laver is very high in all the major vitamin groups including an excellent source of B vitamins.

mi-yuk gook soup

1 package (2oz) of dried seaweed (1 ounce is fine for four servings)

Cut seaweed thinly while dry with scissors into water.
12-14 cups of water
2 teaspoons of organic miso
unrefined sea salt or Himalayan salt to taste
2 cloves of minced garlic (optional)

1 green onion

Move over Whole Wheat. Here comes Kamut!

When it comes to whole grains, I feel like Kamut or better known as khorasan always gets the pushover. It is all about whole wheat, rye and even spelt gets the spotlight more than Kamut does. I even notice that I use spelt most of the time in my recipes (unless it’s gluten free). There is nothing wrong with spelt, don’t get me wrong. But there is something very special about Kamut and it is time it gets some attention! In fact before I go on, something very interesting that I just learned and would like to share is that Kamut is not actually the name of the wheat variety, it is the brand name. khorasan is actually the name of the grain that we know to be Kamut. Interesting fact..huh! Or maybe you already knew that. You can still refer to that grain as Kamut, because the grain has been trademarked under that name!

But here is a little more info directly from the source:

KAMUT® is the name of the BRAND, not the wheat. One of the biggest misconceptions about KAMUT® Khorasan Wheat is that the name “Kamut” refers to the type of wheat, while in fact, KAMUT® is the branded name. Bob Quinn, Founder of Kamut International, wanted to assure the quality of the organic, heirloom grain, khorasan wheat.  Under the brand KAMUT®, consumers know they can trust this wheat will always be grown certified organic, will always be non-GMO, and will never be altered or modified. KAMUT® brand khorasan wheat is grown under strict production guidelines and every field is tested for high quality standards.  Go to http://www.kamut.com/en/trademark.html for more information about this like how “KAMUT” was picked as the name!

The reason why most people don’t use whole grains or unknown varieties is because people are just not informed. It doesn’t mean they don’t like it, they just don’t know. Once they taste it, it surely gets the seal of approval!

Kamut has a whole host of health benefits. Not only does this whole grain provide our body with complex “slow burning” carbohydrates but it is also high in fiber and other nutrients. Kamut in particular is considered a high energy food that is also high in protein and doesn’t cause the same kinds of problems that whole wheat does in our body in terms of gas, bloating, pain and cramping. (The same goes for Spelt, Barley, Rye and Oats they are all very similar). Individuals who are even intolerant to wheat, do very well on Kamut (but not if you have Celiac Disease). It is high in antioxidants, easy to digest and overall causes less allergic reactions and over all discomfort. However if you are gluten intolerant of have Celiac – then you would stay away from Kamut and the above listed grains all together and go for grains like quinoa, buckwheat, amaranth, teff, milled and brown rice.

Recently I have been experimenting with some different brands of Kamut flour but my latest favourite is from  Grainstorm, a local Toronto company that specializes in hand milled fresh grains. I picked up a bag at the farmer’s market a few weeks ago and have been experimenting ever since. The good thing to know is that Kamut can replace whole wheat flour in equal amounts in any recipe. You will get a grainier, chewier richer texture with Kamut. you will be pleasantly surprised and you can actually taste the difference!

One of my favourite muffins to make this time of year is Carrot Ginger – they are like mini bites of carrot cake. So good!

Approx. 4 mini muffins equals 2 regular size muffins, but it’s hard to keep track they

they are this small!!

Spiced Carrot Ginger Muffins

What’s in it?

2 cups whole grain Kamut flour

1 teaspoon baking powder

1/2 teaspoon cinnamon (I like to use a lot!)

1 teaspoon baking soda

1/2 cup maple syrup

3/4 cup vanilla rice milk

2 organic eggs or 2 tbsp ground flax soaked with 6 tbsp water

2 tablespoons applesauce

2 tablespoons grapeseed or coconut oil

2 medium carrots, grated

1-2 tablespoons ginger, grated

1 cup raisins

What You do!

1. Preheat oven to 350F
2. Mix dry ingredient
3. Add wet ingredients (along with raisins, carrots and ginger)
4. Stir until combined
5. Pour into mini muffin cup trays (makes approx 36 muffins)
6. Bake for 12-15 minutes

For full size muffins- Bake for 20-24 minutes (makes approx 18 muffins)

Have you tried Kamut?

In what or how?

Please share!

Apple Cider in all it’s glory!

 

Just the word Apple Cider makes you feel all warm and cozy, especially this time of year. But apple cider doesn’t just mean a delicious drink that you sip on that is pipping hot, it also includes a nutritious wonderful vinegar that has more health benefits than I can keep track of! Both are pure extracts from organic apples that produce incredible products for our health, appetite and enjoyment!

Apple Cider Vinegar:

There are many varieties out there, so I am going to help the confusion and direct you to Filsingers which is a local Canadian brand.  They have the purest products I have ever tasted. Their vinegar is fresh, pure unpasteurized and unfiltered. Which means nothing has been done to it along the process. You are getting their own certified organic apples, which are pressed and aged without preservatives or additives. In case you didn’t know this Apple Cider Vinegar has been used for centuries to help with a variety of ailments because if it’s powerful cleansing qualities. Apple cider vinegar is a naturally occurring antibiotic and antiseptic.

Used in:

Home Body Remedies: for skin, wounds, burns, acne, sunburns, insect bites

Weight Loss and Metabolism: I don’t like to promote “weight loss”, but apple cider can speed up your metabolism, making your body more efficient at burning energy (place 1 tbsp in a glass of water and drink first thing in the morning or throughout the day)

Home Cleaning: this may be an expensive way to clean your house, but apple cider vinegar makes a great disinfectant, deodorizer and over all household cleaner

Food and Recipes: Apple cider vinegar is an amazing addition to salad dressings, stir fry’s, and can be used to add acid (or make buttermilk) in recipes such as cookies, pancakes and muffins

(If you are not local to Ontario, just be sure to look for products with similar standards – Bragg’s, Eden, Spectrum etc..)

Sweet Apple Cider:

Filsinger’s sweet apple cider is made the old fashioned way from whole apples. They blend several varieties of apples such as McIntosh, Cortland, Spy, Golden Delicious, Red Delicious, and Ida Red. Using a variety of apples according to them enhances the flavour. They also don’t use any preservatives or additives in the preparation of the final product.

“Since 1953 our soils and trees have been balanced with seaweed extracts, trace minerals and compost. Our apples are grown without the use of chemical herbicides and pesticides. We are certified organic by OCIA International.”

Sweet Apple Cider can be enjoyed:

Warmed up with a cinnamon stick any time of day! You can have apple cider cold as well, but it just isn’t the same. So if you can, warm it up in a pot, sprinkle with cinnamon, nutmeg and a large cinnamon stick. Get into your comfiest clothing and curl up on the couch in from of a fire!

Filsinger’s also makes amazing: Applesauce and  Apple Butter

Sweet Apple Cider Dressing

1/2 cup olive oil

1/4 cup Filsinger’s apple cider vinegar

2 tbsp  Filsinger’s sweet apple cider

1 tbsp local honey

1/2 tsp cinnamon

1/2 tsp ginger powder

Place all the ingredients in a blender or small processor and blend until well combined and creamy. Tastes delicious on spinach or arugula with fresh sliced apples, walnuts and hemp seeds!

If you have never used or tried Apple Cider Vinegar, now is your chance!!

Tell me why, what and how  you would like to use it and you just may win your very own bottle of Filsinger’s Apple Cider Vinegar

(You must be able to pick it up in Toronto)

Here’s how to win!

Post A Comment Below

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At the end of the week I will do a lucky random draw – good luck Torontonians!

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