Delicious Tips for Cancer Awareness and Prevention

It’s the end of November and that last two months have been dedicated to Cancer awareness for both women and men. So I am doing my part and sharing with you some of my tips to take your health into your own hands. Whether you have been diagnosed breast or prostate cancer or just working towards preventing, it is important to understand that you are responsible for your own health. You have every power within you to control the things YOU do on a day-to-day basis.  You don’t have complete control over such things as genetics, the environments and other extraneous factors (although some would beg to differ), but how you live your life each day up to you!

If your lifestyle choices are positive and health promoting, then you can only help any situation (wherever you are) to make things better. What you eat, what you wear, put on your body and your thoughts all make a difference!

Of all the things that we don’t have the power to manipulate within our lives, you need to focus on what is tangible and realistic.

Take some these preventive steps today to keep your mind and body healthy!

Lifestyle Tips to Prevent, Moderate and Balance!

1. Use organic products on your body – shaving cream, makeup, hair. If you can eat it, it can go on your body. Honey and avocado make a great facemask!
   1. For Men:  Gentleman’s Refinery, Nature Clean Shampoo
   2. For Women: Mad Gabs, Mineral Fusion, Evan Healy, Nature Clean Shampoo
   3. Sleep soundly on organic hemp or bamboo bedding and mattress
   4. Choose organic and sustainable clothing made from organic cotton, bamboo or other natural fabrics. Also get yourself some reusable bags to take with you shopping Bazura Bags, Rume
   5. Use household cleaners that are non-toxic with natural components such as Nature Clean or be simple and use lemon and vinegar.
   6. Get plenty of fresh air.  Escape up north for a drive and marvel at how amazing life truly is amongst fields, trees and lakes
   7. When it comes to food, choose local and organic food – avoiding pesticides, chemicals, GMO,
   8. Use glass storage containers to avoid BPA leaking into your lovingly prepared food check out Wean Green
   9. Avoid the microwave – why expose yourself to radiation when you have so many alternatives, like the stovetop or the oven.
   10. Make time for you. Whether it’s through meditation, yoga, exercise, gardening choose to do things that you love on a regular basis.
   11. Be grateful – we all have daily woes that bring us down, but realistically we are incredibly lucky.   Make a list every morning of at least three things you are grateful for.  It can be as simple as being able to breath and having hands to hold your loved ones, to having a roof over your head, to having internet access!  So many things we take for granted, that if we expressed gratitude every day we would be so much happier and healthier!
   12. Get yourself a copy of Kris Carr’s Crazy Sexy Life and watch Crazy Sexy Cancer. Amazing tips, ideas, recipes and makes light of the whole C word!

Maca Macqui Breakfast Granola bowl

It’s not hard to tell by now if you have been reading my blog that i am a smoothie fanatic. Coming out with new combinations all the time to get my morning fix for a super powered breakfast.

With the help of my friends at Navitas Naturals –  I am able to infuse my smoothie with the best of super foods.

I have been sampling this wonderful new dried berry powder from the Macqui berry.

Here are the specs.

Mak -ee

The edible purple berries of the native Chilean evergreen shrub (Aristotelia chilensis).

Anti-aging Berry

Maqui berries are native to the pristine Patagonia region of Chile, where they are regularly consumed by the Mapuche Indians – one of the longest-living cultures in the world. Recently, scientific research has confirmed a strong connection between the protective nutrients found in maqui berries and richer, disease-free mode of living.

The Power of Maqui

With an amazingly high ORAC value, maqui berries offer more antioxidants than any discovered fruit – with a particularly high potency of anti-aging flavonoids like anthocyanins and polyphenols. Recent studies have demonstrated these antioxidants to support a wide variety of bodily functions, including improved brain performance, heart health, liver strength, anticancer activity and – as the Machupe Indians likely know – overall longevity. Plus, the fruit offers a premium source of vitamin C, calcium, iron, potassium, and is a natural anti-inflammatory food.

Antioxidant Advantage

With such a profoundly rich supply of health-improving phytochemicals, even using just small amounts of maqui powder will vastly enhance the nutritional benefits of other foods or recipes. Containing a mild, unsweetened berry flavor, maqui is easy to use: try blending with other fruits or sweets in smoothies, desserts, or sprinkle on top of a breakfast bowl.

Maca (ma-kuh)

a herbaceous plant native to the high Andes of Bolivia and Peru. It is grown for its fleshy hypocotyl, which is used as a root vegetable and a medicinal herb.

Incan Strength

The root of the maca plant has been used in indigenous Andean cultures as a source of nourishment and healing for many millenniums. A radish-like root, maca is indigenous to the mountainous and ragged terrain of the Peruvian highlands. Although its foliage may be small and unassuming, the harvested root of the maca plant was traditionally used by Incan warriors in preparation for difficult expositions and battles, and was consumed to increase stamina and energy. So esteemed was this special root, that it later became used as a form of currency by the Spaniards — a practice which still carries on in some areas of Peru even today. Enjoying a massive resurgence in use, maca continues to be one of the most appreciated superfoods on the market. Navitas Naturals offers maca in 4 forms to suit all needs: a raw powder, a gelatinized powder, and a capsulated form of each.

 

Given that this is a superfood powerhouse, different from Acai – which I also greatly love, I am thrilled to have it part of my morning smoothie routine.

To complete my bowl I have added my

Maca Macqui Breakfast Bowl

1 cup almond milk

1 scoop Sun Warrior Protein

1/2 frozen banana

1/2 cup frozen blueberries

1/4 cup chopped spinach

1 tsp maqui powder

1 tsp maca powder

1 tbsp coconut oil

 

Place all ingredients in the blender and blend until smooth! Enjoy and top with some  GIRLNOLA granola!

Live the Fully Nourished Life with Me

Get into a groove this year and get FULLY NOURISHED!

Get started on the right path of healthy living the Fully Nourished way.  Take your health into your own hands and join this exclusive program.  For the next year, you will be given the tips, tools, ingredients, recipes and hands on experience – so that you can pave the path of health for the rest of your life!

The launch my new Fully Nourished Lifestyle Program has been quite the success. It is so simple, yet so comprehensive and perfect for just about anyone in any stage of their health journey. What this is, is a way for me to guide you step by step for one whole year on healthy living. Not only do you get to enjoy some of my favourite tried tested and true products twice during the course of the year, but you also get to come to 6 of my Fully Nourished cooking classes to learn new tips, tricks and essentials in the kitchen, with more than 50 recipes. Also part of this amazing program is a chance to sit down with me one on one to go over you health goals in a personal consultation. This allows you to discuss with me privately what you want to accomplish in the coming year as far as your health and lifestyle. And just to top it all off you will get all of my ebooks emailed to you at regular intervals during the year depending on the season and what is relevant at that time!

I can’t think of a better way to Nourish your life!

 

YEARLY MEMBERSHIP to the Fully Nourished Life ($1500 – value of more than $2500)

Fully Nourished Cooking Classes
Get hands on experience with whole foods in Marni’s Kitchen and learn how to make delicious recipes for everyday enjoyment
Come once with 5 of your friends, or share 3 classes with a significant other or come to a series of 6 yourself

Life Changing Consultations

Get your very own private time with Marni to set your goals and start to implement changes right away
1 discovery consultation – with some starter ingredients to get you going!
2 follow-up consultations  to track your progress

Nourishing Resources
You’ll be enlightened with Marni’s eBooks, which are filled with recipes, tips and ideas to help make the transition to a nourished lifestyle smooth and easy

Marni’s Essentials
Expect to get 2 fully loaded packages filled with Marni’s basic and most favourite products and kitchen ingredients from grains to seeds.

10% Off all Products and Services

With special first class access to exclusive recipes, products and other events throughout the year!

Why should you join this exclusive program?

TO GET INSPIRED!
This program will change your connection to food and healthy living. You will be empowered to master your meals everyday in the kitchen!

Looking for just a taste and not ready to commit?

Get a jump start on healthy living today. And for 3 months you will experience what it’s like to be fully nourished. With a consultation to get you on the right track and classes and products to give you a taste, you will have the opportunity to make positive lifestyle changes right away – and inspire others as well.

COMPLETE TASTING of the Fully Nourished Life ($500 – value more than $800)

30 min private consultation with Marni

1 follow up session

2 Fully Nourished Cooking Classes

2 of Marni’s Health E Books

1 Fully Nourished kit filled with sustainable products, superfoods and ingredients.

 

 

 

The investment of a lifetime!

To learn more about this amazing membership, send us an email at

gethealthy@marniwasserman.com TODAY!

 

Wean Green – Thinking outside the box!

With the growing consciousness for less packaging and waste it is worth investing in storage items that are long lasting, eco friendly and that look good.

I have recently gotten my hands on some fabulous glass storage containers from Wean Green.

A company whose philosophy is well rooted around creating small enough containers that mom’s could use to store baby food and kids snacks. Whether it’s a home made puree of vegetables or for other dried snacks.  It is nice to be able to have it all portioned out and ready to-use on demand.

These containers are not only eco, fun and come in different shapes and sizes but they can be used by anyone! Let’s think outside the glass box, as I am confidant that teenagers, adults and full time CEO’s can easily load their containers with foods and snacks will compliment their lifestyle and mealtime add-ons.

Some of these containers appear to be on the small side, but that just forces you to be more creative with the space you’ve got. It also is perfect because when you make a full batch of a recipe – let’s say for something like pesto, it’s nice to be able to portion it off for each time of use. The largest size is big enough for a hearty sandwich so before you start getting squeamish that there’s not enough room, let me give you some insight as to how some of these weeny containers can benefit your life.

Here are some of favourite uses for these containers:

Making sauces, dips and spreads. This is a perfect way to store them in indvidual sections so that they can be used without defrosting or using a whole batch of a recipe all at once.

In particular for something like pesto, or sundried tomato dip…both are great store, seal and freeze for future use.

 

Salad Dressings. Whether you are packing it up and taking it for lunch or keeping it in the fridge – either way it is sealed, airtight abd the best part is that it’s homemade! Try this one!

Trail Mix and dry snacks. Packed in your bag, purse of kit or in the cupboard you can use a slightly bigger container to store your fav nuts seeds and dried fruits. Give it enough room to shake and mix all in. Also portion our your favourite crackers, cookies, chips from my favourite companies. That way you don’t have to use a plastic baggie or eat right out of the box (which may sound good in theory, but there is something to be said about portion control when it comes to snacking).

Puddings, Yogurt or Frozen Desserts. Whether you are making a homemade sundae or parfait and having that all portioned out is great for not only portion control but makes it easy for your when you know you want dessert – it is all ready to go for those nights that you want to curl up in front of the TV with a yummy dessert in hand. it is also great for taking breakfast or a snack with you for the day. You don’t have to worry about peeling back the lid of a yogurt container – simply fill it up at home and you are good to go.

 

Banana Cream

2 frozen banana’s

1 tbsp coconut butter from Artisana

1 tsp lacuma powder from Navitas Naturals

 

Place all ingredients in a blender and blend until thick and creamy.

Remove, scoop into a wean green container and top with hemp seeds, goji berries and cacao.

 

I am doing a GIVEAWAY. I am offering you the chance to get your hands on one of these beautiful containers.

 

But first you must tell me…

Why you want to try a Wean Green container?

What you would put into your Wean Green containers?

Tweet about @weangreen and @marniwasserman and mention this post! (Sample Tweet below)

“I want to win an @weangreen from @marniwasserman to store my delicious food! #giveaway #ecohappy“

Become of a fan of Wean Green and Delicious Knowledge on Facebook and mention this post!

If you can accomplish all of this ++….you may just be the lucky winner!

TERMS & CONDITIONS: MUST live in Toronto!!! (no exceptions, the winner has to be able to come and claim prize)

Brazilian Banana Berry Buckwheat Muffins

 

Say that 10 times! I bet you can’t! It may not be worth saying it but, they are worth making!

Now every time I make some version of nut milk, I am inspired to try something new with the leftover pulp (fiber). Just about this time of year, every year there is something that has me craving muffins!

I made a fresh batch of Brazil nut milk the other day, complete with all the same goodies I use in my almond milk recipe. Brazil nuts are truly something special. They are not only the largest of the nuts, but they have such an interesting taste. Did you know that you only need 2 a day to get in your daily dose of selenium ( a major cancer-fighting antioxidant). Whether it is the whole nut or in milk form – you will still get the same benefit (well maybe not exactly but and for the sake of this recipe!)

Even though the milk and the fiber are separate after making nut milk – I put them back together in this recipe. So using this as my base and source of inspiration, I chose buckwheat flour for some reason to combine it with – maybe it had to do with the letter B?

Buckwheat – being gluten free, despite “wheat” in it’s name is loaded with magnesium and flavenoids  and helps to reduce the risk of cholesterol and heart disease. It has an intense and some would call it “bitter” taste. But to me, it is hearty, rustic and satisfying.

So now that I got the base covered – this recipe was starting to seem like my Moist Banana loaf, and since B was the theme, I decided to keep going with it. So in Banana’s went and for a change, some berries (blue and cran).

So their you have it – a gluten free, vegan muffin that is sure to get your energy levels going in the morning.

Share with Us!

What is your favourite kind of muffin?

What do you like to put in your muffins?

Have you ever made gluten free muffins before?

Brazilian Banana Berry Buckwheat Muffin

1 cup fresh Brazil Nut Pulp (fiber)

1 cup buckwheat flour

1 tsp baking soda

1 tsp baking powder

2 tsp mesquite

¼ tsp cinnamon

½ tsp sea salt

2-3 ripe bananas (depending on their size)

½ cup brazil nut milk

¼ cup coconut oil, melted

¼ cup maple syrup or coconut nectar

1/3 cup applesauce + 1 tbsp ground chia

1 cup blueberries and cranberries

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.

Raw-freshing Mango Delights!

Delight your palette with this late summer treat!

With summer coming to a close (sorry to say that out loud)- I am getting in my last bits of creativity for summer raw, frozen desserts. When it comes to desserts, it’s all about something refreshing, dense, slightly sweet – and overall delicious. You don’t want to overwhelm your palette with too many things – and no one likes a filmy, sugary residue on their teeth!

The inspiration for this recipe came from tasting a tart similar to these years ago at a raw food demo I attended. I just haven’t been able to get them out or my mind. And if you can believe, it has taken me until yesterday to finally re-create what I could remember of them.

All I remember is the filling being super creamy, moist and tart. The crust being crumbly, chewy and rich. So I gathered my most favourite of raw ingredients and started creating.

Instead of doing a large pie, I opted for mini tarts. That way I could freeze them, and grab them. As oppose to trying to cut a “healthy portion” each time I wanted a slice. This way I could also decorate them individually… and they are just so cute!

They are bite size and easy to eat for a quick snack or dessert. Take them to a friends for a potluck or stash them in your freezer and keep them for yourself

Creamy Mango Delight

Crust:

2 cups dried coconut

1/2 cup raw cashews

3 tablespoons coconut nectar

1 tablespoon fresh lemon zest

1/8 teaspoon sea salt

2 tablespoons dried coconut

2 tablespoons dried goji berries and/or cacao nibs

Filling:

2 cups dried mango, soaked for 3 hours in 2 cups water with half a lemon wedge

1/4 cup pitted dates

1/4 cup raw macadamia nuts

1 tablespoon coconut butter or coconut manna

1 tablespoon lemon juice

 

1. In food processor – add the coconut, lemon zest, coconut nectar and salt until mixture forms a ball and is fully blended.

2. Press into a tart pan or mini tart pan and set aside.

3. In a high speed blender or Vita Mix - blend the soaked mango (set the soaking water aside) dates, macadamia nuts, coconut butter and lemon juice.

4. Blend until creamy, may need to fold with a rubber spatula for optimum consistency. Pour mixture into pie tart crusts and garnish with coconut and goji berries!

5. Place in fridge or freezer for a few hours so that it sets.

Share with us!

What’s your favourite raw dessert?

Do you love Mango?

When are you going to make these?

Squash – 3 ways!

Have you ever seen squash grow? From a tiny little leaf to a heaping plant that can virtually take over you garden – my backyard is just bursting with my favourite veggie – butternut squash!

Isn’t it just gorgeous!

Just in time for fall, I thought I would give you a head start with some mouth-watering recipes that feature, yours truly, The Butternut Squash. The name of this  veggie, sure isn’t anything to capture audiences – but it’s taste is magnificent. Beaming with yellow-orange goodness, it is soft, moist, tender, sweet and just so incredibly good for you! If squash isn’t already part of your regular meals, try to make it one this fall!

Most people are afraid to approach a squash, it is big, hard and has a tough skin. But that is no reason to shy away. The simplest way to approach a squash is to first, cut it in half width-wise or length-wise – scoop out the seeds and roast it in the oven face down for about and hour. From there you have soft squash that you can scoop away from the skin to make soup, dips, desserts or a mashed side dish or you can eat it straight out of it like a bowl (see below).

Otherwise, you can cut the whole squash up into sizable chunks and start to peel the skin off. Then you can cut your squash into cubes and roast them in the oven like “fries” and then eat them as is, or add them into pilafs and other dishes.

By the way, squash skin is completely edible and full of fiber and nutrients !

WAY # 1:

Adding baked or roasted squash cubes or pieces into a recipe.

I did this last week in my Millet Garden Bowl. Where squash is just an accent or addition to the recipe for texture, colour and flavour. This is easy and can be done to other recipes such as soups, noodles, grain salads, and desserts!

WAY # 2:

Putting your meal inside of half a squash.

Since most squash’s including acorn, butternut, buttercup etc… are rather large, they can act as an amazing vessel for your meal. It also looks really elegant and gourmet! What can be more fun than eating your bowl?

Half a squash filled with wild rice with fresh herbs (recipe below)

WAY # 3:

Blending squash into a recipe.

Whether it is a dip or a soup, butternut squash is creamy, smoothie and consistent. Once blended, it adds such a delicate sweetness throughout your entire recipe.

 

Sprouted wrap with roasted squash dip (recipe below) topped with kale, sprouts, beets and carrots!

 

What’s squash got, that I want?

1 cup of baked squash as 145% of your daily recommended vitamin A, and is one of the top sources for alpha and beta carotene.

Squash usually isn’t thought of as being a high-fat vegetable, but it contains a healthy amount of anti-inflammatory omega-3 fats.

Healthy, energy-sustaining complex carbohydrates and B-vitamins help to balance blood sugar.

Lots of flu-fighting vitamin C helps get you through the season without the sniffles.

Share with Us!

What’s your favourite Root Veggie?

Do you love butternut squash? Why?

What do you make with squash?

Wild Rice with Herbs

1/2 cup brown rice, cooked

1/2 cup wild rice, cooked

1 1/2 cups water

1 tbsp olive oil

1 cup green beans, chopped

1/2 cup kale, chopped

2 green onions, chopped

2 tablespoons chopped fresh, thyme, parsley, rosemary

1/4 cup unsweetened cranberries

1/4 cup pinenuts

1/4 cup cooked white beans

 

1. Rinse and drain wild and brown rice. Place in pot and dry toast for 1-2 minutes. Add in water, bring to a boil and simmer for 45 minutes.

2. In a separate pan, add in olive oil on low heat and lightly saute green beans for 1-3 minutes. Add in kale and green onions and stir until softened and turn off heat.

3. Stir in fresh herbs and combine all the vegetables along with cranberries and pinenuts.

4. Once the rice is cooked and has absorbed all the water, combined with vegetables, herbs and cranberry mixture.

5. Add in white beans and toss in a large bowl.

 

Roasted Squash & White Bean Dip

1 cup roasted (with olive oil and sea salt) squash, cubed

2 cups cooked white beans

2 tbsp tahini

1 tsp cumin

1/2 tsp turmeric

1 clove garlic

1 tbsp olive oil

1/4 tsp sea salt

1/2 cup bean cooking liquid or water

 

1. Combine cooked white beans and squash into food processor and puree for 1 minute to combine.

2. Add in remaining ingredient and continue to pulse until a creamy, thick texture is derived.

3. Add sea salt and other herbs to taste.

 

Serve in a wrap with fresh veggies, eat with raw veggies, flatbread, corn chips, tortillas. Top it on pasta, cooked grains or steamed vegetables.

Crazy for Coco… nut Oil!

As one of my 11 Kitchen Cupboard Staples, coconut oil has so many different uses around my house.  Here are 10 reasons why you should keep it in your kitchen… and your bathroom!

1. It can be put into smoothies for awesome energy both pre and post workout.  For example, I use it in my delicious chocolate super smoothie
2. It can be spread on sprouted toast or used anywhere butter would be used in baking.  Put it in a muffin recipe, like this one (perfect timing for these ones!)
3. It can be heated at a high temperature for stir frying, baking, broiling.. and it won’t destroy its nutrients.  It’s great for making pad thai, or baking yam fries (see recipe below)
4. It’s very shelf stable.  As long as it’s sealed tight, it will stay in the cupboard or fridge for over a year.  Keep in mind if it’s in the fridge, it will be solid and will need about 30 minutes to soften.  Don’t worry about this though, it can go from liquid to solid continuously and still won’t go rancid
5. It’s great in raw recipes, pies, cakes, and triple-coconut chocolate chip cookie sandwiches
6. It can be used as a moisturizer on chapped skin and lips, cracks in feet and hands, elbows, or use post-shaving for some seriously smooth legs!
7. Use in your hair and scalp treatments.  It’s super nourishing and fantastic for split ends.  For more green beauty advice, check out this post
8. Great face moisturizer, it prevents wrinkles, and it’s great for acne and eczema
9. Use it as an after-sun soother, on burns, dry and dehydrated skin.  It has a mild natural SPF, great for day to day use! (It is not a sunscreen, but it does help)
10. My new favourite: it’s the best makeup remover ever.  It takes everything off in one or two wipes, and nourishes your delicate eye area

These are just the external benefits…to find out more on how coconut oil helps your internally read this!

If you’re new to using coconut oil, try this easy yam fry recipe and let me know what you think! (I promise your fries won’t taste like coconut )

Garlic Oregano Yam Fries

2-4 medium yams or sweet potatoes

2 cloves garlic, chopped

2-4 tablespoons coconut oil

2 tablespoons coarsely chopped pumpkin seeds or sunflower seeds

1 tablespoon dried oregano

1 1/2 tablespoon dried basil

1 tsp dried rosemary

Sea salt to taste

1. Preheat oven to 350F.  Cut yams into wedges or chunks.  In a bowl, combine the garlic, pumpkin seeds, oregano, coconut oil, basil and sea salt
2. Add the yams, stirring with your hands to make sure all of the pieces are covered with the mixture
3. Spread the yams on a baking tray lightly oiled with coconut oil.  Bake for about 35 minutes, or if you prefer them crispier, leave in oven for an extra 10 minutes

Yams are an excellent source of complex carbohydrates – providing your body with long lasting energy.  These delicious “fries” taste amazing on their own or in combination with a salad, veggie burger or quinoa.  Remember, don’t peel away the skin if they are organic; the skin is loaded with fiber and other nutrients!

Lovin’ TONICA

If you don’t know what Tonica Kombucha is – it is the the hippest beverage to hit the shelves of your local grocery store.  Kombucha is a fermented tea loaded with healthy enzymes and good bacteria; it’s been used for centuries for its health benefits, dating all the way back to 221 BC.

“Kombucha” refers to the culture used to ferment the tea.  It looks kind of like a beige or white rubbery pancake.  Some call it a “scoby”, which stands for a “symbiotic culture of bacteria and yeasts”.  The yeasts do produce alcohol, but the bacteria in the culture turns alcohol into organic acids, resulting in 1% or less alcohol by volume in the brew.

While there aren’t a ton of scientific studies done on kombucha, there have been reports of benefits including improvements in energy levels, metabolic disorders, allergies, cancer, digestive problems, candidiasis, hypertension, HIV, chronic fatigue and arthritis.  It’s also been used externally for skin problems and as a hair wash (although Abby’s method seems to be doing a great job!).

Here are five (more) reasons why you should try some Tonica kombucha:

1. It helps to promote liver cleansing.  Have a cup after a night out to help recover and reinoculate your system with good bacteria.  It also helps strengthen your hair, skin and eyesight (for more cleansing tips, check out my Cleansing with Superfoods ebook)
2. It’s a great digestive aid.  Have a glass 20 minutes before or after a meal to take some of the stress of digestion off of your body.  You’ll notice a difference!
3. Kombucha helps balance blood sugar, which reduces your cravings and keeps your metabolism up
4. It increases your energy.  Kombucha is usually made with black tea, but Tonica also makes some delicious green and white tea concoctions.  You’ll definitely feel more of a kick if you’re drinking the black tea kombucha!
5. It improves your pH balance and increases mental clarity.  Don’t we all need a bit of clarity sometimes?

One of the best parts (for us Torontonians, at least) is that Tonica is from Toronto!  Nothing beats locally made food and health products.  Especially one as delicious as this.

I have been serving Tonica at all of my classes for the last couple of months, and have received nothing but rave reviews.   One warning about kombucha: try not to chug the whole bottle!  One bottle is about 2-3 servings.  Having it all at once might lead to some.. um.. digestive upset for some of us

Stay tuned – we’re doing a 30-day Tonica challenge!

Sporting it with Vega!

Have I shared my love for this? Vega Sport Preworkout mix beats any Gatorade or sports drink + combined with Vitamineral Greens it’s the perfect pick me up in the morning. which I could say it was completely caffeine free, but it has yerba mate and green tea, which are low level stimulants (meaning they give you a kick in the pant without make your feel fidgety and cause you to crash).

I have the absolute best energy, mental clarity and focus when I drink this stuff!  Here’s a few reasons why:

Coconut oil – A healthy fat that is used almost immediately for energy.  This type of fat (medium chain triglycerides) goes directly to the liver to be used for fuel rather than taking hours to digest.

Rhodiola – helps to increase blood flow by dilating blood vessels.  It also helps to speed up recovery by regulating your heart rate and boosting protein synthesis.

Ginger extract – aside from improving digestion (one of ginger’s long-time uses), ginger also helps to reduce inflammation and acts as a natural blood thinner. This is important, because during exercise there is an increase in red blood cells – which makes the blood thicker, and can slow down your recovery.

And these are just a few of the awesome ingredients in this fantastic product.  Here’s my morning one-two punch for getting out of pajamas and into my Vibrams:

Workout Booster Recipe

1 cup coconut water or Kiki Maple Water

1 scoop Vega Preworkout Sport Performance Optimizer (Acai Berry flavour is my favourite)

1-2 tbsp Health Force Nutritionals Vitamineral Greens powder

Shake it up, drink it down and get to work!  For more healthy, energy-boosting fitness recipes, come to one of my Fit and Fabulous cooking classes!  It’s my first class back on September 12, and there is another one on November 7th.  It’s also included in my Healthy Healer class package (3 classes, $250, health for a lifetime!)  See you there!

Chewy Chia Goodness Giveaway!

Chia seeds get some good attention on my blog. As they have very quickly become one of my new favourite ingredients to use on a daily basis. I am always discovering different ways to use them and my new favourite way to to make it into cereal.

It can be added to a cereal for a boost of fiber, protein, and healthy fat as I highlighted here.

Or it can be made into a bowl of cereal on it’s own. Thanks to Ruth’s Hemp Foods, she has made this rather easy by creating an amazing product called “Chia Goodness” which is of heart-healthy chia seeds loaded with various different flavour combinations to make each one individually unique!

Ruth’s Chia Goodness Flavours are:

Ginger cranberry
Chocolate
Original
Apple Cinnamon

They are all so delicious. Just add some water or almond milk and watch it expand. It really is like a chia pet! It grows until it is almost double the amount and you have a bowl of chewy chia cereal. That will will provide you with fiber, healthy fat an abundance of energy!

Even though they are all tasty, I am a fan of the original as I still like to make each bowl different and make it my own. I love adding in fresh blueberries, strawberries, coconut nectar or sometimes I will even add in cacao, goji berries, almonds, banana. Whatever I’m feeling that day is what I will add in!

My typical Chia Goodness breakfast:

2-3 tbsp original Chia Goodness
1/4-1/2 cup almond milk or hemp milk – blended with 1 tbsp Sun Warrior + 1 piece of banana
1/4 cup fresh fruit, blueberries, strawberries (from my garden)
1 tbsp coconut nectar
1/4 tsp cinnamon

If you are just dying to try your own version or sample one of Ruth’s delicious flavours of Chia Goodness…now is your chance!!

Chia Goodness Giveway!
Contest Rules: You must live in Toronto and must be able to come and claim your prize from me directly!

If that is all clear, then….

1. Comment below and tell me why you love chia seeds or want to try Chia Goodness
2. Share this post on Facebook – and must be a fan of both Delicious Knowledge and Ruth’s Hemp Foods
3. Share this post on Twitter – and be sure that you are following me!

To find out more about Chia seeds and where and how to use them…read about why I just love this super seed that keeps on giving!

Learn how to use Chia Seeds:

 

A Super Retreat to Remember!

So I did it again. Took a wonderful week away in Collingwood to host an amazing retreat!

Get a Glimpse of what went on during the week:

The theme was raw, cleansing and superfoods. But the goal of the retreat was not to convert people, but rather to inspire them to make small changes. Whether it was through adding more superfoods, living foods, raw foods into their life or to get more active on a regular basis or just to take time to nurture their well- being, all were accomplished in these five incredible days.

I had 15 participants and I had all kinds of people attend, from a mother and a son to a married couple, to friends, to single individuals just wanted to take a week away for themselves. My oldest retreat participant was 78 and the youngest was 16. So this just goes to show that anyone, at any point in there life can take positives steps towards their health.

Everyone also came with their own areas of expertise. This is the best part, that I actually get to learn from my participants, there were reiki practitioners, spiritual psychotherapists a line of work called heart math and so much more. People became friends and really got a chance to connect with other that were like minded.

The week was organized with education, eating, relaxing, activity and rejuvenating in mind. We kick-started the week with an incredible hike up blue mountain:

 

This was followed by an informative talk on Cleansing with Superfoods where everyone got a copy of my brand new Health E Book Cleansing with Superfoods

(get your own copy HERE)

Garden of Life – the only plant based supplement I would ever recommend – was kind enough to donate samples of their Raw Vitamin Code Supplements to my participants (B12 and Vitamin C). So everyone got to take home veggie capsules to test out along with the book The Raw Truth , filled with recipes and tips!
Here is why I only recommend these supplements…if any!

The next day we visited an Organic Farm, The New Farm which was an amazing experience for all. We got to see interns in action working on the farm. Planting, harvesting and just how they make their organic farm work.

Other activities of the week included relaxing a Hatha based Yoga class and a trip the Le Scandinave Spa – a traditional turkish style spa with hot and cold pools, steam room and sauna room. This was a perfect way to aid the body to detoxify and also helps to strengthen the immune system. Everyone just felt amazing after this experience!

We concluded the retreat with a final hike on the last day. This was great because everyone got to see just how much energy and strength they had gained over 4 days on healthy foods. We reached the top in no time and everyone attributed this to the amazing food that was consumed during the week!

Have a look!

Watch some of the Superfood Cooking Demos I did during the week:

 

Feeling inspired to come on one of my retreats? Well the good news is that I will be hosting one in Costa Rica in November! So book early to get your spot!

Please check back soon as I will be sharing with you the amazing results that my participants experienced during and after the retreat!

Triple Coconut – Ice cream Cookie Chipwich

Last week me and my assistant Abby took on our own recipe testing challenge: making an ice cream cookie sandwich. Something we have been drooling over and talking about for weeks and something I have never made before nor have I eaten in a long time. The last time I had a cookie sandwich I think I was at a baseball game,  or some kind of theme park and was most likely under the age of 10. So this was an exciting challenge to take on.

We found a cookie that we wanted to use as our base in a gluten free recipe book “The Gluten Free Vegan” By Susan O’Brien. Although most of the ingredients were totally up to par, we still made our own adjustments. Using three kinds of coconut ingredients these cookies could not fail to please our palette. The flour base we used was an all purpose flour from Cuisine Soleil a gluten free Canadian bakery that specializes in allergy free flour blends. This particular flour was a blend of tapioca, chickpea, brown rice flour. This gave the cookie a unique nutty flavour and allowed it to hold together. When it comes to gluten free baking it’s important to have the right blend so that your cookie doesn’t fall apart. Gluten free cookies will always be more crumbly and dense – but they can still taste amazing.

Since we had never made this recipe before, we weren’t really  totally sure how much the cookies were going to spread. So we plopped a whole bunch of cookies onto the tray and did batch number one:

They didn’t spread very much. So when there isn’t enough surface area, the bottom takes on the heat and starts to burn + all the chocolate chips shifted to the bottom which also caused them to burn. These cookies were too small and top heavy to make into cookie sandwiches so we put them on top of coconut ice cream for a small treat before the next batch:

 

For the second tray (of the same batter) I decided to press the cookie dough down flat so that they would form wider and larger cookies:

As you can see, now we have a great cookie to work with to make the perfect cookie sandwich!

 

So the big question…What are the THREE types of coconut used in this recipe?

Coconut Secrets Coconut Nectar + Coconut Sugar, Coconut Oil and Coconut Bliss Ice Cream – together helped to make the best cookie chip-wich we have ever tasted!

Note that this cookie is not only gluten free, but it is vegan, nut free, naturally sweetened with low glycemic sweeteners and full of superfood ingredients!

Coconut Cookie Chipwich

1 cup virgin coconut oil

1/2 cup coconut nectar

1/2 cup coconut sugar

1 tablespoon gound chia + 3 tbsp water (equals 1 egg)

2 1/2 cups Cuisine Soleil All purpose gluten free flour mix

2 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon sea salt

1 cup vegan chocolate chips

Procedure:

1. Preheat oven to 350F. Line a cookie sheet with parchment paper.

2. In a mixing bowl combine the coconut oil with coconut sugar and nectar and mix well.

3. Once the mixture is fully combined, add the vanilla and chia mixture and stir.

4. In another bowl, put in the flour, baking powder, baking soda, cinnamon and salt.

5. Add the dry mixture to the wet mixture and mix well.

6. Add the chocolate chips and stir together.

7. Scoop even balls of cookie dough on baking tray  and press down to flatten.

8. Bake for 15 minutes until bottoms are golden brown. Cool on a wire rack.

My favourite kind of Butter!

Take a look and see what I have to say about my LOVE for nut butters and what I use in my kitchen!

 

Since the term butter can be applied to more than just a creamed milk substance – but to anything that is thick, creamy and loaded with nutrients – I will share what kind of “butters” are my favourites!

These butters come from nuts and seeds and other plant varieties. When you take a nut or a seed and grind it down or blend it into a puree – you will get a thick, sticky substance that makes an excellent substitute for traditional butter and even peanut butter!

(The reason why I am not a fan of peanut butters is because there are so many allergies associated with it. Peanuts also often are grown where there is more a chance for certain toxin’s and molds to grow with it. And lastly peanuts – are actually not a NUT they are legume, grown from the ground and not a tree like most other nuts. But that being said, there are so many delicious and nutritious alternatives.)

It’s easy enough to make your own blends at home by grabbing at least a cups worth of nuts – let’s say almonds – placing them in your food processor and leaving it on for about 3-5 minutes. The oils will start to separate and you will get a smooth paste soon enough. If you don’t quite have the time or means to make your own then support companies that go out of their way to make them for us.

There are quite a few companies that I use to support my love for nut butters

Sun Butter – the best sunflower seed butter (tastes like peanut butter)

Blue Mountain Organics – better than roasted seed and nut butters (raw natural butters)

Then there is also Artisana which is a company that has put true love and care into the quality of their butters. They have a variety from nut based butters from almond and walnut to cocoa, coconut and tahini (sesame seed) butters. They use only organically sourced nuts. Which is extremely important. Since nuts are fat soluble, if they are not organic they usually carry with them toxins and other residues that can absorb within the nut. You can truly taste this purity in their products.

There is something (hopefully) for everyone. Since I love their packaging and product philosophy I have been so genoursoulsy given a whole batch of their wonderul products and now I want to give some away to you!

Tell me why you love seed or nut butters?

What do you put your “butter” on?

In order to win you must live in Canada and:

1. Comment Below

2. Share on Facebook

3. Share on Twitter

This contest is now closed! Thank you for all of your comments.

Eat more Raw Now!

Originally posted on Chatelaine.com

This is your chance to grab one of the last spots on my Deliciously Raw Rejuvenation Retreat in June!

Or Join my Raw Essentials Workshop on Tuesday night or Raw made Easy class on June 9th or Both!

Adding more raw foods into to your diet is a great way to boost your health. This means making sure the bulk of what you eat focuses on fresh fruits, vegetables, nuts, seeds and sprouts. With these foods as the foundation of your diet you will have more energy, lose weight and feel great. Raw foods are loaded with enzymes, vitamin and nutrients.

I am not suggesting you become a 100 percent raw foodie or adhere to strict guidelines, but rather simply incorporate more fresh foods into your diet. Even if half your meals each day consist of raw food, you are on the right track.

Five easy ways to add more raw to your diet:

1. Have at least a serving or more of fresh fruit every day: This can include an apple, pear, orange, berries or a fresh fruit smoothie.

2. Have multiple servings of fresh vegetables every day: Cut up carrots, celery, peppers, make a large dark leafy green salad or a fresh pressed green juice.

3. Enjoy a handful (or two) of raw organic nuts and seeds. Put them into a trail mix with raisins, goji berries, apricots – and you can even add some pure raw dark chocolate (cacao) into the mix.

4. Grab a bag of fresh sunflower or pea sprouts from your local health food store or farmers market, these make a great addition to salads, sandwiches, soups, stirfrys and smoothies. Or order them directly from giddy-yoyo and have them delivered to your door!

5. Get creative and try to prepare a few new raw recipes each week (check out different books, websites or videos on how to prepare things like smoothies, raw nori rolls, cookies and nut based spreads).

Join Marni’s Deliciously Raw Rejuvenation Retreat on June 26th for learning a transformational week on raw healthy and vitality!

Or Join my Raw Essentials workshop on Tuesday night or Raw mad easy class on June 9th or Both!

Almond basil pesto

Try this recipe – this is a delicious spread to enjoy with raw bread, flatbread, and crackers or served with crunchy raw veggies, kelp noodles or shredded zucchini

Ingredients:
2 tbsp torn fresh basil
1 tbsp chopped parsley
1 cup whole almonds, soaked overnight or for eight hours
½ cup pine nuts
2 tbsp lemon juice
1 garlic clove
¼ cup olive oil (or more) for a creamier consistency

Instructions

1. Place all ingredients in food processor and blend until smooth
2. Place in a small bowl and refrigerate
3. Serve with cucumber slices, zucchini noodles, carrots, whole grain or raw crackers or brown rice pasta/kelp noodles or steamed vegetables

Abby’s Review on Boku Protein, Superfood and Bar

Anyone that has tried Vitaminerals knows that the ingredients are nothing but the best.  Boku has been formulated by the same brilliant man, Jameth Sheridan.  Several months ago, Boku was kind enough to send us samples of their protein and superfood supplements as well as their snack bar, and I thought I’d share my opinion.

The protein was definitely well-sourced, and the ingredients were all pure and delicious.  It gave our smoothies a hearty, healthy taste.  It’s one of the best brown rice proteins out there, but I’m a SunWarrior gal!

The superfood powder kept me powering though the hectic holidays.  It has a very impressive ingredient list, including blue-green algae, probiotics and mushroom blend to name a few!  I included it in some delicious breakfast bars I made, and it hides nicely in smoothies.

The bar was probably my favourite item, it was delicious! It gave me the perfect energy boost before a Bikram class.  The taste was great and I felt great eating it.  No complaints, A+ Boku!

Try the Boku smoothie Marni and I made:

2 cups rice milk

2 scoops Boku protein

2 scoops Boku superfood

1 banana

2 tablespoons coconut oil

2 tablespoons goji berries

1 package of acai berry juice

Handful of frozen berries

Blend together and enjoy! Serves two.

Check out and purchase Boku products here: http://www.bokusuperfood.com/

giddy-yoyo giveaway

 

I am continuously on the look out for great products that I want to support and promote – especially when it comes to chocolate. Mark and Bridgette have been at it for the last few years and have brought their love for chocolate to life.

They have masterfully created a line of raw chocolate bars that are made with Love and Gratitude, 70% plus pure cacao paste, chocolate, pure cane sugar and crafted essence extracts for each bar. Whether mocha, mint, ginger, orange, spice or just plain delicious original.

Why Giddy Chocolate?

As you know, I am not one for packaged products, but there are a few that I endorse and think are a great addition to a balanced lifestyle. Especially when it comes to chocolate. Since most commercial chocolate bars are just not an option (being loaded with sugar, dairy and containing cocoa that is devoid of any nutrition), why not get your hands on some pure giddy love. Carry them around in your purse or car (though not on a hot summer day). Keep them in your freezer, bring them to a movie, share with a friend – or mix into recipes.

I like to crumble my mint giddy yoyo bar on top of some Coconut Bliss ice cream for a chocolate – minty dessert. I have also crumbled down the original and ginger to top on some strawberries for a refreshing and tasty dessert. Your options are limitless.

The giddy yoyo chocolate is from the most pristine and exotic lands. They way the cacao processed is minimally invasive keeping the cacao as intact and as pure as possible. There is no side effects or strong caffeine-like reactions from consuming giddy yoyo, just pure enjoyment. To find out more see here.

Why Cacao?

The cacao bean is one of nature’s highest sources of magnesium and antioxidants, it is also high in iron, vitamin C, zinc, manganese, chromium, copper and fiber. Kind of like a multi-vitamin? It is also beneficial to your cardiovascular system, prevents against cancer, can balance blood sugar, lower cholesterol and makes you happy as cacao contains trytophan which is key for mood-enhancing and overall feeling good!

Now that you know why chocolate is so good for you,  I want you to have the chance to try one of these amazing bars.  I only have a few bars to give away, so please tell me why you are worthy of a giddy yoyo bar.

What you need to do to win is:

Comment below – tell me why you love chocolate or why you want to try some giddy yoyo.

Follow – Follow me on Twitter or become my Friend on Facebook and share this link and comment there.

Share – Post this link on Facebook and Twitter - linking post or tweet to me.

Like - Delicious Knowledge and giddy yoyo – and share on both of our pages.

 

Who ever shows the most activity and the most love – will win one of the 6 bars that I have to give away.

 

 

 

Abby’s Review on Holy Basil Tea

I love tea.  When I say I love tea, I mean I was at David’s Tea three times this weekend, and I drink it every single day (I’m drinking Chocolate Chili Chai right now!).  I drink it to wake me up and to squash my sweets cravings.  Sometimes I just drink it because I’m cold (which is pretty often, I’d probably walk around in a blanket if I could).   So when Marni introduced me to Holy Basil tea, I was game to learn about it.  She came back from the Longevity Conference talking about it, so it had to be good, right?

Right indeed, this tea is like a prescription in a cup!  As soon as I drank it I felt it in every cell.  Holy Basil tea is made from the leaves and blossoms of the tulsi plant.  It has hundreds of phytochemicals that include antioxidants, anti-bacterials, anti-virals, and immune enhancers.  Drinking it balances the metabolism, builds stamina and promotes mental clarity.  It is an adaptogen that helps the body deal with stress, and contains vitamin A, C, calcium, zinc, iron and chlorophyll.

Also, it helps to lower cholesterol and high blood pressure; it also promotes respiratory health and improves stamina.  As if this wasn’t enough, it helps with digestive and gastrointestinal problems, helps the liver function properly, reduces cell and tissue damage from sun rays, radiation therapy and relieves inflammation from arthritis and other diseases.

Holy Basil tea used to be shown as a sign of affection and hospitality.  It’s been an important part of Ayurvedic medicine for thousands of years.  Who knew thousands of years ago that a tea would help neutralize dangerous chemicals that contribute to cancer, degenerative diseases and premature aging?

You can find different kinds of Holy Basil tea.  It can be made from any of the three tulsi plants: Rama, Krishna, and Vana.  We tried the Organic Traditions brand, it was fantastic.  Try some, let us know what you think!

Dress Your Soul!

 

I am not usually one to recommend buying a store bought salad dressings, as I am a fan of making my own, but these aren’t any salad dressings – they are raw, pure, organic, nut free, vegan and delicious!

These amazing salad dressings have made their way to Canadian stores. I am proud to say that my family is behind this. My two cousin’s are the tag team who have created salad dressing infusions that are sure to dress your soul from the inside out. I am thrilled that healthy foods, and pure living runs in the family!

You don’t get that with salad dressings. Most are loaded with poor quality oil, sugar, preservatives and usually have a pretty bad after taste. I can’t even recall one that I have every loved off of the shelves of a grocery store.

Raw Dressings, are blended to perfection using top quality ingredients like olive oil, sesame seeds, apple cider vinegar, coconut sweetener and then added superfoods like dulse, goji berries, poppy seeds and hemp seeds. Each variety has it’s own unique flavour and can be paired with salad greens for any meal, any time of day.

To give you a run down on the flavours:

Sea-zar serenity is NOT your typical Caesar salad dressing. In conjunction with being entirely plant-based, organic and gluten-free, this dressing is comprised of a list of incredible, health-promoting, hand-selected ingredients. Dulse is loaded with protein, vitamins B6 and B12, potassium and iron. It also contains vitamins A, C and E (all super antioxidants) and large amounts of calcium. When coupled with other superfoods such as hemp and chia seeds, this power-packed dressing contains countless nutritional benefits and immune-boosting properties. These attributes put sea-zar serenity in a class of its own. However, when paired with superior consistency and taste, you won’t believe it’s actually good for you. Sea-zar serenity – Rich with minerals, vitamins and antioxidants, this dressing won’t cease to serenade your senses, fulfill your diet and satisfy your soul!

French Fusion is a superior blend of super foods with a secret ingredient: the goji berry. This highly sustainable, immune-building, strength-promoting fruit makes our dressing incredibly unique and satisfying. There’s a polysaccharide found in the goji berry that stimulates the secretion of the rejuvenative human growth hormone. This sensational fusion of protein, vitamins and mineral-rich ingredients is created to perfection. French fusion is more than a comfort dressing with massive health benefits and savoury taste, it’s your salad’s answer to the fountain of youth

Purely poppy is a delicious alternative to the creamy-style, traditional poppy seed dressing. RawFoodz version is a powerhouse of nutrients with a plethora of disease-fighting, health-promoting, immune-boosting properties. Fortified with organic, unhulled sesame seeds and poppy seeds, each bottle contains an extra dose of calcium. In addition to protecting colon cells from cancer-causing chemicals, calcium helps in the prevention of bone loss and migraines, as well as the relief of PMS symptoms. This delectable dressing adds zest to any salad, while increasing your consumption of vitamins, minerals, omega 3′s, enzymes and antioxidants. Purely Poppy’s tangy taste and health-topping ingredients create a blended sensation of pure pleasur

Glorious Greek is a healthy infusion of Mediterranean bliss. Our unique blend of premium, organic ingredients make this a dynamic, wholesome and improved version of typical greek style dressing. With added hemp seeds, glorious greek becomes rich in protein, fiber, omega 3&6, vitamins and minerals. Our heaping dose of organic oregano provides effective anti-bacterial and antioxidant activity. Loaded with heart healthy and immune-boosting ingredients, this dressing is nutritionally dense, palate pleasing and exceptionally delicious. Glorious greek is clearly a step beyond a journey, it’s your salad’s destination!

These dressings are showing up in health food stores across Ontario – so be sure to look for your favourite blend in the produce section of your local health food and grocery stores!

You will be also able to purchase and sample their dressings at my cooking classes!

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!

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