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!

Mesquite Walnut Fig Muffins

I have so many basic muffin recipes, in fact most vegan muffin recipes are somewhat the same in terms of basic ingredients – so it’s just about adding in a little flare into each batch to make them distinctly unique and I think I have accomplished that in this batch!

This recipe kind of evolved after I wanted to work with a few basic ingredients like Grainstorms kamut flour,  banana flakes and these incredible mesquite crusted walnuts that I recently discovered, along with some mesquite powder which has become one of my favourite new superfoods.

So using one of my basic banana bread recipes, I just started subbing in ingredients to make them as delicious as they turned out. They are hearty, crumbly, gritty but still moist and tender as a muffin should be.

Why are these muffins good for me? These muffins are not only good for you, they are great for you! Filled with fiber and protein from whole rolled oats and kamut, make them a satisfying breakfast option. They are also naturally sweetened with palm sugar, apple sauce, banana flakes  and have a little added texture from dried figs. Mesquite offers these muffins a unique malted taste while helping to control blood sugar levels.

I say no more. You must go off and bake these.

Mesquite Walnut Fig Muffins

1 1/2 kamut flour
1/2 cup rolled oats
1 tsp baking powder
1 tsp baking soda
2 tbsp banana flakes (or 1/2 ripe banana)
1 tbsp mesquite
1 tsp cinnamon

1/2 cup almond milk
1/4 cup palm or coconut sugar
1/2 cup chopped dried figs
1/3 cup apple sauce +1 tbsp ground flax or chia
1/4 cup mesquite crusted walnuts

 

1. Preheat oven to 350F

2. Combine dry ingredients in a bowl and mix together.

3.  Combine wet ingredients in another bowl and stir together.

4. Combine wet ingredients into the dry ingredients and cream together until you get a thick batter.

5. Spoon into 8 parchment paper muffin cups.

6. Bake for 20 minutes.

7. Enjoy with a dollop of almond butter!

 

What is your favourite muffin recipe?

What do you love to put in your muffins, on your muffins?

Celebrate 11/11/11 with me!

I am turning 30 this year and my birthday just happens to fall on 11/11/11. Not only is November 11th my birthday but I was also my mom’s little gift on her birthday. Yes I was her present and we share the same special birthday.

Obviously 11 is a significant number in my life having it on this day and this month, but now the 11th year …that is somewhat amazing – and not to mention I was born at 11:03? How is that for numerology, now if anyone can read into this and make some meaning out of it, I would love to hear more!

November 11th is a day that is recognized globally as Remembrance Day, a day to reflect and acknowledge the heroes that fought in the war.

Don’t worry I am not going to get all political or historical, in fact I am actually going to turn this around and make this about you!

We all need to take time to do this for ourselves every once in a while. Making it about us, reflecting, acknowledging, loving and experiencing gratitude for just who you are!

Most of us are so busy going about our days moving forward moving forward. But sometimes you have to stop, sit and think back to just how fabulous you really are and what you have accomplished!

It’s not about bragging. It’s about acknowledging and having a little self appreciation. Most people go through life not doing this, and it can actually break you down over time.

So today, I would like you to write down 5 things you accomplished this year in 2011 – whether it is business related or personally. Did you have a baby, did you move to a new country, change jobs, get a new bike, take up yoga? Maybe it’s more general, have you started eating better, became a vegetarian?

Here is what I have accomplished this year (so far)!

Getting married my amazing husband Ryan on July 31st.

Moving into a new condo (unit #211) with Ryan and loving every inch of it!

Reaching more people through a new and exciting series of ebooks, adding more classes to my calendar, having a full team with three staff and lots of amazing coop student and creating a brand new Culinary Nutrition Program and working on my book!

Embracing my health and well-being by staying active, (running, yoga, kettlebells and spinning) while continuing to thrive on a plant based diet!

Flourishing my amazing relationships with my friends and family and making some very new and important relationships.

Please share with me below – I want to know why 2011 has been so special for you!

Trick or Treat and make some Choco-Goop Pops!

Okay I know, I know, it’s just one day and it is a holiday that kids look forward to all year long. I don’t mean to be the gringe of Halloween but there is definitely a way around this holiday and there are things that you can do to “manipulate” and even avoid the sugar surge that will overwhelm your kids tonight.

You may have all your plans in place this year, but maybe I can convince you otherwise. At the very least take some notes and put one of these in place next October!

1. Host your own Halloween party – invite all your kids friends over in costume, make some treats of your own cakes, cookies and put out bowls of “healthy” candy. This way, at least your kids will be sucking on fruit juice as oppose to high fructose corn syrup. Try these natural options for candy: Pure Fun, Yummy Earth, or Surf Sweets. These are all divine and decadent choices and no one will even notice the difference!

2. Have a Halloween cooking class - invite both your kids friends and parents over and make and create some delectable and delicious treats together. Your kids won’t even notice what’s going on outside. Make these gooey chocolate pudding pops! (see below) or make some pea-licious muffins with green pea flour for a green goblin look to your muffins without food colouring! Or let me host a class for you!

3. Reverse trick or treat! Find out what this brilliant concept is all about created by my friend and  eco + business strategist Lisa Borden. Your kids will get the best of both worlds!

4. Take your kids to a youth shelter or rehab center where kids who don’t get the chance to experience Halloween reside. Bring them some homemade muffins or cookies.  This may show your kids that not everyone celebrates Halloween – and maybe they will learn a valuable lesson.

5. If you truly don’t think any of these points are valid and you are still going to trick or treat tonight. Go for it, but what I suggest is that when you return home with your “reusable” bag full of candy pick 5 things that your child absolutely wants to have and give away or dump the rest.

But the absolute best thing you can do for yourself and you family tonight is make these!

Cacao Coconut Goop Pops

 

Chocolate goodness!

Top em’ and stick em’

2 cups *coconut custard (recipe below)
1/4 cup Navitas Naturals cacao powder
1/4 cup maple syrup
1 tsp vanilla bean powder

1. Blend coconut custard, cacao, maple syrup and vanilla in high speed blender for 2 minutes. Then pour evenly into ONYX stainless steel Popsicle tray (an incredible kitchen gadget, no plastic, no mess)

2. Place into freezer for 2-4 hours.

3. Place under running water for 30 seconds, twist and pull your goop pop out!

4. Lick and enjoy!

Sprinkle with cacao nibs, coconut, goji berries

Coconut Custard

3 ½ cups coconut milk
2 tablespoons agar flakes
½ cup maple syrup
1 tablespoon kuzu
½ cup water
2 tablespoons maple crystals/sugar

1. Bring coconut milk and agar to a boil in heavy saucepan. Simmer, covered for about 5 minutes
or until the agar is completely dissolved.
2. Add maple syrup and stir until well mixed
3. Dissolve kuzu in water until there are no lumps. Add coconut milk mixture and simmer until
thickened.
4. Oil a large glass dish and sprinkle with maple crystals if desired.
5. Pour coconut milk mixture into dish and refrigerate for 30+ min and serve.

Decorate and Enjoy!

Best Halloween Ever!

What do you think…are you going to try one of these options this year or next?

Or make these divine cacao pops?

What’s your favourite thing to make on halloween?

What can you do to make your Halloween fun and healthy this year?

Tweet : I am going to make @marniwasserman cacao goop pops – they look delicious! #cacao #treat #halloween

Why bake with Xyla?

 

This was my very question. With the growth of alternative sweeteners that have no impact on blood sugar levels, I wanted to know what made xylitol stand out from the rest.

I’m a maple syrup and honey kind of girl. So I need to be convinced when something “new” and trendy hits the market. I also need to be 100% sure that it is 100% natural in order for me to even consider it.

Since Xylitol comes from a wood fiber, I thought I would give it a chance!

Some background:

Xylitol is… a natural sweetener found in fibrous vegetables and fruits, as well as in several hardwood trees.  It’s extracted and purified into a crystalline form to create a substance that looks, bakes, and tastes like regular white sugar.  But the similarities end there – xylitol has antimicrobial properties that don’t promote or feed dangerous bacteria and fungi.  Plus, it is all natural!

Where it can be used:

Anywhere you use sugar.  Replace it cup-for-cup in baking or sweetening.

The benefits:

- Alkalizing and anti-aging

- Slows a steady release of energy

- Inhibits yeast growth

- Increases absorption of B-vitamins and calcium

- Inhibits plaque and dental cavities by up to 80%, it also remineralizes tooth enamel, increases saliva production and protects saliva proteins, and reduces infections in the mouth and nasopharynx

- Natural insulin stabilizer, diabetic-friendly, and has a lower glycemic index than honey (and even lentils!)

- Diminishes sugar and carb cravings

- Prevents osteoporosis, middle ear infections, and maintains hormonal balance

This was news to me!

I had no idea I could use Xyla in anything and everything to replace sugar. I was told it has no after taste like stevia, so I had to put this to the test. I thought I would mix it in to one of my brownie recipes and see how it matched up. To be honest, I have to say that they turned out pretty good. I could definitely tell that they weren’t as sweet. And it’s not that they had an aftertaste, but more that I couldn’t taste the normal sweetness of what I usually use (namely maple syrup). It was definitely interesting pouring something WHITE into my recipe that looks just like sugar, but I can assure you that it’s not even close.

So will I continue to use it?

I think I will experiment with it in other recipes, but I am not ready to make any kind of switch over in my kitchen. I know it is extremely beneficial for those with diabetes and other blood sugar disorders and I would surely recommend it to such an individual. But for me and my regular crowd – I think I am going to stick with my tried, tested and true maple syrup, coconut nectar, coconut sugar and honey!

 

Chewy Chocolate Banana Brownies

 

What’s In It?

1 cup oat or spelt flour

½ cup unsweetened cocoa powder

1 ½ tsp baking powder

¼ tsp salt

1 cup xylitol

1 mashed ripe banana

1/3 cup organic coconut oil

½ cup vanilla rice milk

1 ½ tsp vanilla extract

1/3 cup dark chocolate chips

 

How It’s Made

1. Oil an 8×8 baking pan and set aside.
2. Measure oat flour into a large bowl, add the cocoa, baking powder, salt and whisk together.
3. In a separate bowl, mix together xylitol, banana and oil. Add the rice milk and vanilla extract and blend well.
4. Add the wet ingredients to the dry, using a rubber spatula to mix the ingredients until just blended. Stir in the chips.
5. Pour the batter into the pan and smooth the top.
6. Bake for 35 minutes, or until tester in the center comes out clean. Let cool completely before cutting.

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)

Fuel Your Workout Right

Energy bars and protein bars are perhaps one of most poorly marketed food items. Advertising leads us to believe that many common ingredients found in these all-in-one nutrition bars are actually not that bad for us – or worse, even good for us. The problem is that most of them are not even made from foods at all, but instead from synthetic derivatives from poor-quality sources.

It can be tough to figure this out on your own, so be sure to keep these tips in your back pocket next time you go to grab an energy bar.

Common ingredients:
High-fructose corn syrup: Added as an inexpensive sweetener, it is worse than regular white sugar.  It is genetically modified, and is suspected to cause insulin resistance.

Soy isolate: It may sound natural and healthy, being a soy product, but it’s not something you could make yourself (warning sign!). Instead, it is put through several acidic and alkalizing baths to remove fibre, and separate and neutralize it. It’s also processed at such high temperatures that it can change the structure of some of the protein.

Whey protein: The most popular protein out there isn’t as great as many people assume it is. While it does have a high absorption rate in the body, it is also extremely allergenic. It doesn’t contain lactose, but because it is still a dairy product it can cause mild allergenic reactions such as inflammation and bloating.

Natural flavour: This is the most unassuming item on the list as one would think that “natural flavour” equals healthy, but this ingredient is actually MSG. Commonly known to reside in take-out boxes, MSG is added as a “flavour enhancer” and could have side effects like facial pressure, headaches, nausea, and chest pains.

Fractioned palm oil: A cheap oil used for its high heat stability.  It is bleached, filtered, melted, degummed, and refined before it’s ever added to a food product.  Look out for palm kernel oil as well, as it can’t be obtained naturally; it has to be extracted from the pit with a gasoline-like solvent.

Maltodextrine (corn): Another corn product finds its way into our food with this cheap, easily digestible sweetener. It is low calorie and absorbed as quickly as regular glucose. It is nowhere near a natural product, and is genetically modified.

Artificial sweeteners (malitol, sucralose): Common sweeteners found in “health food” products are maltitol and sucralose. Maltitol is a low-calorie hydrogenated maltose made from genetically-modified corn starch. Sucralose (yes, Splenda), is calorie-free chlorinated sugar. The problem with these low- or zero-cal products is that their sweetness tricks the body into thinking it is receiving some form of energy (sugar).  When it only receives a chemical sweetener, its craving for energy isn’t satisfied, and ends up craving more sugar.

Top five things to look for in a good nutrition bar:

• Natural protein source (nuts, seeds, quinoa, brown rice protein, hemp protein)
• Natural sweeteners (brown rice syrup, honey, maple syrup, stevia)
• An understandable, short ingredient list
• It doesn’t double as a candy bar (by containing 24 grams of sugar, which is the same amount found in chocolate bars!)
• Has as few processed ingredients as possible. When in doubt, just go for the nut and seed bar. Remember to check what the sweetener is!

You can also make your own whole-food energy bars instead, with this recipe.

Energy Granola Bar

Ingredients:
¼ cup raw sesame seeds
¼ cup coconut oil
1/3 cup honey
½ cup almond butter
½ cup rice syrup
2 cups rolled oats
1 cup puffed brown rice cereal
1 cup dried apricots and raisins
½ cup pumpkin seeds
½ cup sunflower seeds

Directions:
1. Line a 13×9-inch pan with parchment paper.

2. Preheat oven to low setting (180-200F).

3. In medium saucepan, lightly toast sesame seeds over medium heat until they brown. Remove from heat.

4. Add oil, honey, almond butter and rice syrup. Stir until smooth.

5. In a large bowl, combine remainder of ingredients. Pour liquid mixture over top, and stir to combine. Do not over-mix.

6. Pack mixture into pan, pressing down firmly with back of warm, wet spatula or hands.

7. Place in preheated oven for 20 minutes.

8. Allow to cool and cut into bars with warm, wet knife. Store in fridge or freeze up to three months.

Get even more fitness-focused recipes in my Fit and Fabulous cooking class on November 7th!

Share with us!

What do you eat after a workout?

What’s your favourite energy bar?

What’s your favourite type of protein to use?

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.

Make some Millet Madness!

Nothing says comfort food like Millet. It is such a special whole grain with such unique characteristics. It doesn’t cook or taste like anything else.

Every now and again I get a huge craving to make a pot of millet. So when I stepped off the plane from my summer trip and felt the cool breeze of fall – I was inspired to turn on my pot and cook up this yellow wholesome grain.

I was feeling like something hearty and colourful for dinner. Since I had so much produce ready to harvest in my garden, I couldn’t help but get my hands on it after 12 days away. I was low on time and didn’t have any beans ready so for a protein boost, so I decided to make a “fully nourished” sauce complete with  protein, fiber and chlorophyll.

If you don’t know much about millet here are the specs:

Where: Millet is from Eastern Asia, and was a diet staple in Northern China until  618 A.D.  It has remained an important crop not only in Asia but elsewhere in the world.  It’s cited in the New Testament, and was a dominant cereal crop into the Middle Ages.

What: Millet is gluten free and high in amino acids (protein!), phosphorus and the B-complex vitamins.  It is very easy to digest and alkaline-forming.  You can cook it with more water for a millet-mash, or cook it with less water for a fluffy pilaf.

How: Cook millet by first rinsing thoroughly in a fine mesh colander.  Then add to pot and heat on low for 1 to 2 minutes (dry toasting) until water is evaporated.  Add water (1 1/4 cups water for 1 cup dry millet), bring to a boil and simmer, covered for about 25 minutes (until water is absorbed).

Storage: Millet can be stored in a glass jar in a cool dark cupboard.  If purchasing more than a two month supply, store in the fridge or freezer (tightly wrapped).

Use: Make millet into porridge, veggies burgers, toss it into a soup or salad or just a cozy and colourful side dish – that you can add anything into.

 

Tell Us….

Have you ever made Millet?

What recipes have you made with Millet?

What do you love about Millet?

So get a little mad and make some Millet in your kitchen!

Here is what I put together, in less than an hour!

Garden Fresh Millet Bowl

1 cup millet, rinsed and drained

1/2 butternut squash, cubed and roasted

1 handful swiss chard, chopped into bite size pieces

1 cup green beans, chopped

3 cloves garlic, minced

3 tbsp olive oil

1 tbsp sea salt

1/4 cup chopped fresh parsley

1/4 cup cherry tomatoes, sliced

Preheat oven to 350F.

1. Peel and cube butternut squash in to small pieces, toss with olive oil and sea salt. Place on baking sheet and bake in warm oven for 45 minutes – 1 hour. (Toss and turn after 30 minutes).

2. Rinse millet in a fine mesh colander and drain. Place into pot and dry toast for 1-2 minutes on low heat until water evaporates.

3. Pour in 1 1/2 cups of water, bring to a boil and then lower heat and simmer with the lid closed for 25 minutes (until all the water has absorbed).

4. Wash and chop swiss chard, green beans into small bite size pieces and mince the garlic.

5. In a saucepan over medium heat, add 1 tbsp olive oil + minced garlic. After about 1 minute add in the green beans and stir for another 2 minutes. Add in swiss chard and lightly saute until just soft, but still bright green. Turn off heat.

6. Once squash and millet are done, toss all ingredients into a large bowl and mix together.

7. Garnish with chopped parsley, cherry tomatoes and sea salt to taste.

 

 

Green Hemp-Tahini Sauce

2 tbsp tahini (sesame paste)

2 tbsp water

1 scoop Ruth’s Hemp Protein Power with E3 Live + Maca

1 tbsp tamari

1 tbsp lemon juice

pinch of sea salt

Blend all ingredients in a Vita- Mix!! For a smoothie creamy sauce!

Tell Us….

Have you ever made Millet?

What recipes have you made with Millet?

What do you love about Millet?

 

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!

Going to Niagara… and I’m gonna, get Married!

To see some of our amazing photo’s from our photographer Assaf Friedman click here!

Wow. That is crazy to say. So busy writing and posting about all other things and haven’t even had a chance to share my wedding updates with you. Coming up this Sunday July 31st – I will be a married women. Other than letting you know that I am having a vegetarian wedding there is so much more for me to share!

Okay where to start!!

The ceremony: Niagara Botanical Gardens

The reception: Queens Landing – in Niagara on the lake

My wedding dress: Is 100% local and vegetable dyed on natural silk designed by Adele Wechsler

My make-up: organically done by Erin Carpenter

Shoes: There are a few – but the most fun are my Toms vegan late night dancing shoes!

The menu: will be made local fresh ingredients!

Lentil and Sweet potato patties with black/white quinoa with tahini drizzle and roasted veg

 

Jewellery: Hand-made and local with natural gemstones and pearls !

Also I have created some of the most amazing welcome wedding gift bags in each of our guest’s rooms.

I was so graciously supported by contributors such as:

Sha Sha- spelt ginger heart shaped cookies

Mary’s Crackers- gluten free, vegan tasty crackers

Goconut – cinnamon coconut snacks

Nourish Tea - a selection of their teas with filters

Ruth’s hemp bars – vegan energy snack bars

Cocoa Camino chocolate - organic, vegan chocolate bars

Sweet from the Earth cookies- spelt chocolate chip cookies

Now that’s a bag of goodies!

And lastly,

Kiki Maple Sweet Water will be served during ceremony at Niagara botanical gardens to refresh and replenish our guests under the hot sun!

 

We had the most amazing weekend celebrating with our friends and family and enjoying delicious food!

 

In a few weeks I will provide this post with

updated pictures from the wedding!!

Blended Heaven -a Review of David’s Tea

What can I say, I am a tea lover and have been for years. I am always excited to try new blends, combo’s flavours. Ever since David’s Tea came into my life, I have just been loving their blends.

I have to mention, that it’s not only about their tea…but about the whole experience. They have the friendliest staff at almost every location. They are always eager to give you a sniff or a taste of the latest features or whatever your heart desires.

They have natural sweeteners like honey and (agave) as well as alternative milks such as almond milk. They are  eco-friendly and respective of packaging, which I like! If you bring in your own tumbler or one of theirs you get a special discount – which is always nice!

To make me an even happier customer, they sent Abby (my assistant) and I some yummy samples of their summer tea collection to test out. Not that I needed to be swayed any more!

So here is what we got:

Luscious Watermelon

Raspberry Nectar

Green and Fruity

Midsummer’s Night Dream

Three Lemon Green

Don’t they all sound amazing?

The first one we tried was Luscious Watermelon.  We couldn’t decide if it reminded us of Jolly Ranchers or some version of a lip balm we used to wear, but either way it was a much more delicious (healthier!) alternative!  Next we tried the Raspberry Nectar tea.  It has a nice zing from the lemon grass.  It would be refreshing and perfect as ice tea on a humid Toronto summer day.  Green and Fruity was amazingly refreshing, it would go really well with a bowl of fresh fruit (local Ontario berries for example ). Then we tried Midsummer night’s dream – which is citrusy-mint. It has a unique flavour that is cooling and intriguing. Lastly was the 3 lemon, which was truly a favourite of mine. There is nothing like a lemon tea to finish off my night. It is light and cooling and infused rooibos and loaded with antioxidants.

The best part about any of these tea blends, is that they can be steeped and chilled. Making a refreshing iced tea or something to put in your water bottle to sip on during these incredibly hot days.

If that’s a way to drink water, I don’t know what could be better!

Now we want to hear from you…do you drink David’s Tea?

If so, what flavours are your favourites and why? Do tell! We want to hear!

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!

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