What do you want to read?

It’s your turn to have a say! I am giving you, my “Fully Nourished” reader the opportunity to give me some ideas for my article content. There are a plethora of things to write about, I have ideas all the time, things I want to say, discuss, share. But it is also good for me to know what you want to read about, learn or discover. Maybe you have a burning question or an in nutrition, health or food that you want explained. Maybe it’s a recipe to test – really whatever you want!

Right now there are quite a few different avenues that I am writing for: My Blog, Chatelaine Magazine, on Bamboo Magazine and Tonic Toronto Magazine. As you can see there are a few different places for me to feature some of your ideas for content. So speak up and share!

I would love to hear what you want to read about!

Please take some time and give me your ideas:

 

What kinds of recipes would you like me to test out, demo, show you?

What kind of content for articles would you like to read about?

Is it a nutrition related, food related, a specific question or trend?

Share your thoughts right here and I will do my best to get through as many of your ideas as possible!

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.

Homemade veggie burger love

It’s Burger season! The May long weekend has come and gone and people are lighting up their barbeques and throwing on a piece of meat, often overcooking it and tossing it on a white bun. This seems to be the tradition, but it doesn’t have to be!

As you have just learned meat does not equate protein or a healthful part of the diet. In fact, once cooked or shall I say putrefied as it is on a grill your meat becomes less edible and your body has to work extra hard just to break it down. That being said, there is a time and place for everything. If you are going to choose to eat meat, please source natural and organic suppliers such as The Healthy Butcher or other local choices and don’t over-cook your meat!

However, eating a veggie burger which is much easier for your body to digest, tastes amazing and is loaded with healthful plant based protein is a great way to go this summer. Now I have to admit, even some veggie burgers can be made with poor quality ingredients. Especially if made from the wrong kind of soy or some other derivative that is not natural. There can be so many preservatives and sodium shoved into a “natural” veggie patty. Then it is frozen, packaged and sold as a health food. This is where you need to do your homework and look at those labels!

What I am talking about here is a whole food veggie burger make with whole grains, seeds, veggies and love! It can be quite easy, just following a certain formula to get the right consistency and texture, and even if you don’t and it still tastes good, than that works too.

So I decided to take some of my favourite gluten free and vegan ingredients and blend them all together in a food processor for form patties that look like this.

Kind of looks like a real burger…right?

Once the patties are formed and baked, the next step is to pop them in the oven. Of course you can throw them on the BBQ as well, I would suggest putting them on a pan on some parchment as you wouldn’t want them to fall apart or get too overcooked.

Then once they are done, you can load them onto a sprouted bun, wrap, top on a salad, wrap in some collard greens or eat just as is. This is what my plate looked like…

Beet Quinoa Veggie Burger

What’s in it:

1 cup cooked quinoa

1/4 cup sunflower seeds

1 clove garlic, chopped

2 tbsp chopped parsley

1/2 red onion, peeled and chopped

1/4 cup grated carrot

3/4 cup cooked white beans

2 tbsp grated beets

1 tbsp tamari

2 tbsp brown rice flour

1 tsp kelp granules

1/2 tsp mustard powder

1/2 tsp ground cumin

1 tsp sea salt

1 tsp tapioca powder

3 tbsp fresh parsley

How it’s made:

Line a tray with parchment paper and pre-heat oven to 350F (optional).

1. In the bowl of a food processor place sunflower seeds and grind until a fine flour is made. Add the quinoa, garlic, parsley, onion and carrot, pulse until combined.

2. Add the white beans and continue to blend until smooth.

3. Put this mixture in the mixing bowl and add the remaining ingredients. Stir until everything is mixed together.

4. Take approx 1/4 cup of the mixture out, divide and form into 6-8 patties.

5. Place on baking tray and place into the oven for 20 minuts. 10 minutes each side to get them crispy.

6. Alternatively, place the patties on a grill for 3-5 minutes.

 

Do you make your own veggie burgers? What in them?

Why choose “Forks Over Knives” ?

(I obvoiusly choose forks over knives…just look at my hand and logo!!)

Clever title indeed. If we are eating plant based diet, then we really don’t need to use our knives. Maybe once in a while for that tough skin on squash or to hack through a piece of kale, but overall – keeping our forks in hand is good enough.

I have been waiting for this movie to arrive for about a year. The build up has been quite profound and I have to say, I was definitely impressed, but at the same time feel that more solutions could have been provided at the end. This was another great opportunity for a documentary to dig a little deeper and not just show how wrong things are with people’s diet…but give some tools as to what can be done to make it right! Let me explain.

The movie featured two researchers, Dr. T. Colin Campbell, scientist and author of the acclaimed book the The China Study, which sets how to prove that you don’t need animal protein to be healthy and get your daily dose of protein and nutrients! This is an incredible book and you definitely need to get your hands on it! The film also featured Dr. Caldwell Esselstyn, a top surgeon. They both after years of their own research and discoveries collaborated together with some remarkable findings.

What they discovered through years of work, research, tests, studies and surgeries is that life threatening chronic diseases were more commonly found among people who consumed an animal protein based diet.

The two didn’t know each other at first but when they came together and put together their findings, they came to the remarkable conclusion that diseases such as cancer, diabetes, heart disease and …could not only be reversed but prevented if people consumed a whole foods plant based diet. This is the kind of information and facts people need to see and hear.

The film showed several of their discoveries through research, charts and graphs to highlight their incredible findings. This proved the point, over an over again that if one consumed meat and dairy their  risk for disease dramatically increased. While at the same time concluding that cultures and communities whose diets that are predominately plant based, such as those in rural China had rare, if any occurrences of these diseases.

When these same people from China came to North America and adopted the “North-American” diet the status of their health dramatically shifted. I mean how could it not when fried foods and processed foods are the staples of your diet? This is quite a sad occurrence for many immigrants from other regions of the world. In North America – one of the wealthiest and most advanced continents in the world, cannot seem to find a tangible and life-enhancing way to put health at the top of the list in terms of where “your” money should be spent, instead it is fed into the pharmaceutical, dairy and meat industry. The perfect combination for what is killing us. More could be said on this, but I won’t go there!

I also loved that T. Colin Campbell and Dr. Esselstyn completely busted the protein and calcium myth. I mean how many people still believe that protein comes from meat and that calcium only comes from milk? Almost everyone! This film made it very clear that  animal protein actually breaks the body down rather than builds it up. This is radical information and not just for the body builders of the world! They also highlighted that cow dairy and cow milk (meant only for baby cow’s) actually leaches calcium from the body making (predominantly) North-Americans prone to osteoporosis and other bone health issues. It is the cultures from rural China, Africa and other parts of the world where milk is not consumed, that have the strongest bones and less risk for fractures and long term diseases in general. This is a fact and can be found in the book The China Study.

This was also further demonstrated through Dr. Esselstyn’s son Rip. Who is nothing short of amazing and living proof that you don’t need meat and milk to be big and strong (the North American mentality.) He is a firefighter in Austin Texas and looks the part of health and wellness. He has obviously grown up with good morals, values and a quality diet inspired by his father. When a fellow colleague was plagued with a nearly terminal condition of high cholesterol, he challenged his fellow firefighters at the Engine 2 station to take on a vegan diet (The Engine 2 Diet). The results were astounding! Not only did cholesterol levels of all the men improve (as they were all previously on a meat based diet) but they lost weight, increased their strength and overall quality of life. Not to mention they loved the veggie based meals they were eating! Again this is proof that plant foods heal and build you up! I always say, just look at the horses, made of muscle and all they eat is grass! Point in case.

Other than highlighting that going vegetarian and eating fresh whole plant based foods are the key to health (which is obviously in line with my values and beliefs), I worry that after watching this film, that people who don’t know what to believe may feel stuck and helpless. There was a small segment of the film dedicated to showing people how to make some positive changes through a whole foods diet – but not enough solutions were provided. But that is okay, that is where I am going to pick up and give you some simple solutions to get started with right now!

Marni’s Simple Solutions for Eating More Plants Today!

Learn how to Thrive on a Plant Based Diet

Read my ebook Veggin’ Comfortably and learn how to get enough protein going veg!

Come on a Delicious Retreat with me!

Take a Vegetarian Cooking Class and get comfortable in the kitchen!

Prevent with Plants and stay healthy for the rest of your life!

Learn some of my favourite Tips on how to go Veggie

Learn the many ways to get your Calcium without Milk

 

Have you seen the film?

What where your thoughts?

What are you tips for going veg or leading a plant based lifestyle?

 

 

A Sweet Giveaway

I am in a great mood this week and I feel like giving away goodies…gluten free ones, I might add. Not only is Gluten Free the theme of my week – as it will be featured in my article this week in Chatelaine on Friday but my class on Thursday night is also Gluten Free (2 spots left might I mention).

I also want to take this opportunity to feature a product line that I so truly value and appreciate, Sweets from the Earth. They are everywhere, I bet you have even tried or at least seen there cookies or cakes somewhere in the city of Toronto (or Canada?). They a family run business that focuses on quality desserts that are made with love and no dairy, eggs some with no wheat and more recently no nuts in some of their goodies and no gluten in others. In fact, they have two separate facilities to adhere to these strict and common allergens to gluten and nuts. This is truly where the market is going. More and more people are gluten intolerant, with true sensitives to the protein found in wheat called gluten. This can be a difficult and devastating occurrence when diagnosed. Some people go through life with it, and some people have just figured it out!

It may seem daunting like there is nothing to eat. I think that even before people get worried about what breads and pastas they can’t eat – they think that they will never see a cookie, cake or square ever again? Well that is not true. Not only are there thousands of recipes to be found in my cooking classes, books and online – especially right here on my blog - that are gluten-free friendly, but there are incredible products such as those from Sweets From the Earth that take pride in making delicious desserts that are free of gluten but not of flavour. P.S. you don’t have to have have an intolerance to gluten or be vegan to enjoy these desserts – they can be enjoyed by all. Also note that their gluten free items are not necessarily nut free!

You will not only be less bloated after eating one of their decadent sweets but you will feel good knowing that you can enjoy a perfectly healthy dessert that resembles and if not takes over the “traditional” version.

All that being said, Sweets from the Earth has been kind enough to put together an incredible Gift Basket for ONE lucky winner that MUST live in TORONTO. This basket will feature some of Sweets from the Earth most delicious gluten free goodies.

The Details:

In order to win and to be valid – you must live in Canada.

You need to tell me why you would benefit from this amazing gift basket.

Are you gluten free? Do you have Celiac disease? Have you been missing out on sweets?

Please share your story here and which ever one touches me and Sweets from the Earth the most will get a special package in the mail!

Please also…

Share on Twitter and link back to this blog

Share on Facebook and link back to this blog

Join Delicious Knowledge and Sweets from the Earth Pages

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!

Abby’s Review on Bunners Bakery

When you start to ween yourself off of white sugar and refined flours, your taste buds change (actually, they change every three weeks!).  I’m not sure how I’ve been in the natural health field for almost three years and never heard of Bunners Bakery in the Toronto junction.  Their vision is awesome: a vegan bakery full of yummy goods without the use of eggs, butter, milk, wheat, soy or refined sugar.  What could be better?

 

A few weeks ago they were promoting their vegan cream eggs.  Now, for a lot of people when Easter comes around it’s all about the Cadbury Mini Eggs.  For me, it was always the Creme Eggs.  I would buy two at a time and enjoy the fondant centre as slowly as I could manage before popping the whole chocolate shell in my mouth.  Heaven.

 

Once I learned about the not-so-heavenly ingredients in the eggs, I bid a sad farewell to my much-loved Easter treat.  Clearly, I had to make a trip to the junction to try these novel vegan eggs.  They were good!  I think I had this idea that they would taste just like the Cadbury version, and obviously they didn’t, because they used real ingredients.  While it wasn’t quite everything I’d built it up to be, it was still delicious.

 

My girlfriend and I tried a few of their other items as well: Chocolate Chip Creamie (two chocolate chip cookies with vanilla bean frosting in between), Supersonic Gypsy cookie (oats, seeds, raisins, chocolate chips… definitely my favourite!) and the Vanilla Bean Cupcake.  They were all yummy, even my non-holistic friend agreed!  I have to admit that I found the icing was bit too sweet, but for those of you who are still on the white-sugar kick I’m sure it’ll be perfectly satisfying! They use agave nectar there, which I suspect has something to do with it.

 

All in all, I’d definitely recommend checking them out.  The staff are super friendly and helpful (especially if you have no idea where you’re going and need some help figuring it out.. which is exactly what happened to me).  It’s a bit out of the way, but if you have an afternoon free, make the trip.  The junction is a great up-and-coming area in Toronto.  There are lots of natural or organic stores and restaurants popping up over there!

- Abby, the Assistant

3054 Dundas W St (in the Junction), Toronto, ON M6P 1Z7
Email: info@bunners.ca
Phone: 647-352-2975

http://www.bunners.ca

 

Why Choose Rice Milk?

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

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

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

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

 

 

So why choose Ryza Rice milk?

- easy to digest

- gluten free

- vegan

- made from whole grain brown rice

- alternative to dairy

- can use for baking and other recipes

- allergy free

- can use it in coffee and tea

- kids love it

- no oil

- no added sugar

Rice Milk Recipes:

Cozy Chai Latte

Yummy Berry Smoothie

Apple Muffins

 

 

Keepin’ busy – with a smile!

What a week! It has been non-stop full throttle, thrust over here both in my personal and  business life. I mean, I am not complaining, it’s great to be busy, but wow, so much all at once.

I just thought I would give you a little re-cap of what is actually taking place right now over the last week or so and over the next week and months to come!

First I went away to California to the Longevity Conference for a powerful weekend with David Wolfe.

Then last weekend on Easter weekend, I went to New York with some gals for a fun filled weekend loaded with delicious restaurant visiting, walking, shopping and of course some secret researching on my end Did I mention I met Dr. Oz on the streets of New York?

At my favourite restaurant Pure Food and Wine

Outside Stogo eating vegan, raw ICE CREAM!

After chasing him for three blocks, we got our reward!

The last four days I had a class everyday…

Tuesday: a private group class making delectable breakfast creations

Wednesday: I had my most popular class Super Suppers (book your spot now for my upcoming dates)

Thursday: I had another popular class Guiltless Dessert Indulgence (this ones fills up fast!)

Friday:  I taught IHN students their Holistic Food Prep course

Friday night – went to another David Wolfe event – almost like a mini Longevity Conference

Tomorrow: I head to Ottawa to pick up Ryan after he spent the last month in the freezing cold Arctic trekking to the North Pole!

Sunday: I am off to GRAIL SPRINGS for my Delicious Retreat!

Then in May I have a full calendar loaded with delicious classes all the way up to December…. so get booking. Lots to choose from!

 

Anyways, I just thought I would share with you what is going on here! I guess keeping things busy, keeps you on your toes. It actually makes things happen. I find that when I am so busy, I am more efficient – I get things done, I am really creative and sometimes I have enough time in between to actually relax and enjoy the process. I would like to say this has been an easy couple of weeks, but with Ryan so far away in the high arctic, freezing, walking, and not hearing his voice it has been rather difficult. But the trek is finally over and now I get to see him!

But being so busy, has actually kept my mind off of things. I have learned many lesson this month especially in regards to balance, when you need to juggle what is going on in our personal life alongside the reality your day to day business, you need to just go with it. I wish I had more control over some of the situations that have taken place – but instead it has just pushed me harder. I think subconsciously I took more on just to keep my mind and body occupied. So maybe this is a lesson that you need to push yourself just a little harder everyday of your life!

I have yet to hear about Ryan’s experience – pushing himself beyond limits that aren’t imaginable to most. To get a sense of what has been taking place please see RYANS RACE for more details. Above all, I have been updating his blog, sending out his newsletters while trying to keep a smile on my face!

Okay now I am just venting. It is 2:17 am, as you can see I can’t sleep, awaiting the moments that I will see Ryan.

 

Abby’s Cleanse Review

Read what Marni had to say about her cleanse…

I’ve done cleanses before.  We’ve all seen them advertised in the front of health food stores, with intensities ranging from 3 to 30 days.  I’ve experimented triphala and cascara sagrada, and sometimes fancy myself some cleansing tea.  But this Health Force cleanse was something else!  Reading the description, I thought “Three days, that’s nothing, I can do that.  Twelve pills per serving? Piece of cake”

There was no cake.  This was probably the hardest three day-cleanse I’ve ever tried.

Marni and I got really excited to start it too, we were going to do a raw diet along with it and get ourselves prepped for spring.  My first day I barely had an appetite.  I don’t know if it was the supplements or all the water I was drinking, but I hardly touched the raw meals I’d made.  Later that night I felt so sick.  It might have been the uncooked onions in raw soup I made, but I was asleep by 9 simply because I didn’t want to move.  I ended up having a cooked meal for dinner to try to settle my stomach.

Day two I woke up with an awful headache.  I had a mini breakdown about nothing before I even got to work.  I ate mainly raw that day, and felt a bit better that night.

That last day I was determined to go out with a bang.  I started my day with a juice, which normally keeps be going till lunch.  Midway through the morning, I felt very light headed.   I tried eating something solid to settle things, but it only turned my stomach. My skin was pretty oily too.  I ate mainly raw this day too, with one cooked meal.

 

So, my review?  The positives:

-       Definitely felt it working! Between the emotional and the physical releases, I really did feel like it was doing it’s job.  It was a very high quality product.

-       It forced me to drink a lot more water than I usually do.  I drink quite a bit as is, but with such a small appetite it was the only thing I wanted.

-       The checklist included is really handy, it can be difficult to remember when to take which supplements.

 

The negatives (I don’t even know if I can call them negatives, because I know it was all part of the cleanse):

-       Lots of capsules.  They fill you up so much you don’t want to eat that much and you don’t want to take them by the end of the day (however I’d much rather take the supplements in capsule form rather than loose)

-       The emotional side effects.  I didn’t expect them!  I know it’s totally normally to experience them, but it doesn’t make it any more pleasant.  Whatever this cleanse released was clearly necessary.

-       The physical side effects.  I expected these side effects more, the headaches and the somewhat urgent bathroom trips.  They weren’t pleasant but they were tolerable.

 

If you are new to cleansing, I wouldn’t recommend doing a 3-day intensive cleanse, I’d say do a 30-day gentle cleanse (also available from Health Force).  The products were fantastic quality.  My next cleanse will definitely be a Health Force cleanse!

 

The Cleanse…

 

My assistant Abby and I have  decided to take on the task of doing Health Force Nutritionals Cleanse. I have done some version of this cleanse  3 times over the past 3 years.  I think I  always forget just how intense it really is. The amount of integrity and energy each of their powders and capsule contains is insane. They are loaded with super herbs, nutrients and other special cleansing properties that you pretty much feel right away.

In the past I have taken on both a 7 day and two week cleanse. This year I decided to do 4 days and finish the remaining 3 at a later date. I started with the first four days which was of course intense. As taking up to 20 capsules in one sitting is like eating a meal. Since there is never a good time to do a cleanse, the timing coincided right into my trip to New York which you will be finding out about very soon. So I had to end my cleanse a bit early.

When it comes to cleansing for me, I don’t do anything drastic with my diet or my overall habits – as you can imagine they are already pretty good. So it may mean that I am eating a little less chocolate and maple syrup throughout the week, but my meals stay pretty much the same with  more of an emphasis on raw foods and juicing. Since that was the goals of mine and Abby’s whole cleanse, to go raw for 30 days. That very quickly changed when April turned out to be such a cold month and we just wanted to stick with clean vegetarian food instead.

Read my views or opinion on cleansing in general that I wrote for Chatelaine a couple of weeks ago:

Marni’s Views on Cleansing in General

So the way my day looked like was this…

Green Juice – apple, cucumber, celery, kale, lemon, ginger, parsley

Smoothie – typically a green smoothie loaded with blueberries, almond milk, chia, kale and sun warrior protein powder

Organic wholesome dinner – this may have included quinoa, steamed kale, sweet potatoes, green salad or sprouted bread with avocado.

Possible snacks: rice cakes with almond butter, walnuts, almonds, cashews, apple, sunflower seeds, sprouts or green juice.

Note on HealthForce Products -

They truly take health and healing seriously. Their motto is “100% Truganic” which means everything is true, pure and organic! Just taking 1 tablespoon of their vitamineral greens in your juice or smoothie is powerful enough that I truly feel it in every cell. I have never used or would recommend a “greens” powder as potent as theirs.

The other products in this cleanse included a liver cleanse, bowel movement formula and intestinal drawing formula. They all do what exactly they say they will do. And you feel them working. Every herb, nutrient and detail has been research and analyzed as being an integral component of the product. I truly commend Jameth Sheriden, the naturopath and genius behind these products. They are truly one of a kind. So if you are every thinking of taking on a cleanse with more than just food,  I would certainly give health force a try. These products will just take your cleansing to the next level and truly work on your organs to keep them functioning efficiently. This is not something to do more than once or twice a year. The start or change of a season is usually the best time, but otherwise just trust and listen to your body. Otherwise, if herbals are too much for you, just choose to stick to a cleanse wholesome vegetarian and you will attain a clean peaceful mind and body.

Since I had done a Healthforce Nutritional cleanse before, I made sure Abby was on board to try one with me this year. It is so much easier to do it with a someone or at least have some one else keep you on track.

Read Abby’s Review!

Get away to Grail!

There is a magical little place perched in on the lake in Bancroft, Ontario and it is known as Grail Springs. I was lucky enough to first find out about it from a good friend of mine who went there for spa weekend with her mom. After hearing all the details about what this place had to offer, I knew I had to try it out for myself. I immediately booked Ryan and myself a room for Labour Day weekend last September, and it was everything I had imagined and more!

 

Since I had such an incredible time the first time. My friend who had told me about it, Jaime, and I went back in November on my birthday to see David Wolfe and just take a night away from the city! This was one of the best birthdays ever… (if you know what I mean)! I was so well taken care of up there. Madeleine Merentette, the founder and face of Grail Springs made me feel so welcome and special on my birthday. She is an incredible powerhouse of energy and passion. She has put her entire heart and soul into her haven at Grail Springs. She brings together the mind, body and spirit all wrapped up into one gorgeous and healing venue.

 

It’s not only that the property and setting of Grail Springs is amazing, so is everything that they offer. Grail is somewhere that you would escape to for a weekend, week or month away. Whether you want time for yourself, with a partner or a friend. Grail is a platform to heal, rejuvenate, relax, detox, meditate, do yoga and achieve a higher sense of well being. We are so lucky to have a place like this so close to Toronto. The accommodations are cozy, each week there is a different host or expert guiding guests through something fun, intriguing and enlightening, and the food is absolutely incredible. For someone like me who has to travel with a second suitcase or bag full of my own food, I don’t have to do this at Grail Springs. As it accommodates me as a vegetarian (as this is Madeleine’s philosophy) – being sensitive to wheat, dairy and sugar. Grail Springs has got it all. Here is just a sample of what the menu was on my birthday…if that’s not to die for, I don’t know what is!

 

 

With all that being said, there is no doubt I was made to host my very own retreat at Grail Springs. We just both have way to much in common! So on May 2nd I will be there for 4 days taking individuals through a journey in food. I will be there to talk, share and demonstrate all things plant based. Showing people how to make the transition to a more delicious lifestyle eating only the best foods nature has to offer. For more detail on my retreat and to book your spot please click here

Marni’s Delicious Living Retreat!

 

 

 

 

How YOU can live longer NOW!

I don’t have all the answers, but I do have a few suggestions. Last week I had the honour of being a participant in the bi-annual Longevity Now conference hosted by David “Avocado” Wolfe. It is a power packed weekend filled with information to benefit all. I am being asked by my friends and students, left right and center, “what did you learn, how was it, tell me more?” Well now is my chance to share. But first, what I do have to say is that I got out of it exactly what I needed at this time in my life. Since there is so much information presented in such a short span of time, I really had to select what I wanted to get out of it – and I did just that!

There was everything from the new latest supplements to how to sleep in a way that will heal our bodies out of pain. So it’s diverse and very well rounded. I am not going to take you through the entire weekend, but I am going to focus on some helpful tips that you can use NOW to help you on your journey to live a long healthy life. It’s not about living to 120 years of age, it’s about the quality of your life every day from today forward…but if you can live 120 yeas while thriving (not surviving) – all the better!

So here is a list of what I learned, embraced and now want to share with you!

Get Grounded: Connect with mother earth – get outside and go barefoot in the grass. Trust me it feels amazing! On a whole, we have lost this connection with the growth of the shoe industry, cemented homes and high-rise industrial buildings. When our feet don’t make direct contact with the ground, we miss out on true vitality. I encourage you to give it a try. Good thing spring is around the corner. Kids love to be barefoot – so follow their footsteps literally and don’t compromise your health and innate strength.

However since we can’t go barefoot all the time, all year round and even walking barefoot in our homes doesn’t really count, there are amazing devices that help us to re-gain that connection. They grounding products by Earthing! I have just recently become a consumer of their products and it’s just been over a week and  I have already noticed tremendous differences in my energy levels, sleep patterns and overall well being. I have a grounding pad (which my feet are on right now) a mouse pad (which my hand is on right now) and a sheet on my bed – along with some other goodies. Please have a look at the Grounded website for more info and to find out what I am talking about! But if you want to purchase your own devices click here and look under household products!

Nourish with food, superfoods and herbs: Well this should be no surprise! Considering you are on the Fully Nourished website! This is what I am all about! So there was lots of information on food and nutrition, although I consider myself well versed in the area already, there is always more to learn. There are really 3 levels when it comes to food. The first being to make sure you are drinking enough filtered, pure or spring water, then get your essentials in the form of healthy fats, protein and carbohydrates while choosing mainly raw plant based sources for fuel. Get my book if you want more ideas on how to Veg Comfortably .  Then there is the next level – Superfoods – these are the foods that are loaded full of nutrients, vitamins, minerals and other essential nutrients that are vital to long lasting health. This can be in the form of cacao, goji berries, hemp, maca, leafy greens, chlorella, blueberries, brazil nuts, sea vegetables. They are all amazing and should be included in some way, shape or form into your everyday diet! The last level is the herbals . Whether it’s in the form of a tea, a capsule or elixir, herbs are necessary for taking your health  to the next level. Some herbs to think about, research and possibly include are the mushrooms : (chaga, reishi, mitaki, shiataki) shatavari, astragalus, ashwaganda, nettles, tulsi – let’s just start with that! Again this happens to be the start of spring – a good time for herbs – so find out what works for you and your body and go from there!

Cook in clean cookware: This is an extremely important area. Most people don’t think twice about their cookware. They just assume that as long as they have good ingredients, then all is good. Not true. The second you put your gorgeous vibrant organic kale in toxic (I mean tephlon) cookware – then you have not only killed your kale, but you have infused it with toxins and vapours that I won’t even get into in this post. Just cause things don’t stick, doesn’t mean it’s good for you. So investing in quality cookware that is surgical grade Stainless Steel and Titanium is the best choice. This cookware (the cookware I use in my classes) will also not “cook” your food the way that you think it needs to be cooked. Water doesn’t have to boil and oil doesn’t have to splatter to ensure that the heat is high enough, in fact at that point you are again – destroying the nutrients and contents of your food. If you want to learn more about the cookware I use in my class and ask all your questions please click here!

Sleep with-OUT a pillow: Yes you heard right…no pillow! Our pillows have become a drug (according to David Wolfe) we are so dependent on them. We love curling up to them at night, but then complain of neck aches in the morning? So why bother! I have been sleeping with my face on my mattress directly for years…but that still isn’t as good as sleeping on your side with your arm/shoulder held out under your head (if you can picture that). But the distance between your neck space and the mattress should be perfectly filled in by your arm. This is ideal for proper neck and spinal alignment. Just like with anything it will take time to adjust, but once you do this – on your grounded sheet (see home products)- you will start to notice just how well you are sleeping and waking up pain free!

Jump up and down: Sounds like fun doesn’t it! Well you can do it outside and barefoot of course…but what I am talking about here is rebounding! Getting yourself a equipped with a solid rebounder for health and of course longevity. When you rebound you are able to exercise your whole body, even your cells! Everything is targeted, working and strengthening. When we challenge our body against gravity we are also able to stimulate the lymphatic system without any trauma to our skeletal system. Most re-bounders are small enough to have in a room or the basement of your house, some even fold up so that you can travel with them anywhere you go!

Breath in and out: This is probably the most important thing you can do everyday, multiple times a day. and something you may always hear about, but still aren’t doing correctly. Yes we all breath every day, but very few of us actually take in a breath. You will know when you do, because you will feel it. Drawing air in through your nose for a deep inhalation, expanding your belly fully and exhaling your breath out (for longer than your inhale) through your mouth. Sounds simple enough, but you will notice that most of your breaths are through your chest – lifting it up and not fully taking in the air. So try it the right way, through your belly. It will calm you down, bring down your stress response, relax your body and your mind. Something we all need to live a more complete and wholesome life!

Laugh, smile and love a lot – Again this sounds so simple, but most of us can go through each day without laughing, smiling or telling someone that you love them.  As a society, we are too serious. Too caught up with the mundane and don’t take time to enjoy what really matters. It is kind of sad when you look at that way. But think about how good you feel when someone breaks out in laughter, smiles at you or tells you that they love you. You get warm and tingly and can’t help but feel great all over! So why don’t we do this more often? We can eat all the best food in the world,  take all the best supplements, herbs but nothing will have as much an effect as this. This is something I am learning and becoming more aware of myself and the results are profound.

 

So these are just some of my recommendations to get started on a path were you can start LIVING longer today!

Want more guidance?

Join my Delicious Living Retreat in beautiful Bancroft Ontario at Grail Springs!

AND/OR

Join my Raw Rejuvenation Retreat in beautiful Collingwood Ontario in June!

AND/OR

Get my one or both of my Health-E-Books that are jam-packed full of resources and information for better nutrition!

So… what’s the story with soy?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Arame Soba Noodle Salad

What’s in it?

1 tsp dried basil

½ tsp dried rosemary

½ tsp salt

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

½ cup arame (sea vegetable)

2 cloves garlic

1 tsp gingerroot

¼ cup rice vinegar

¼ toasted sesame oil

3 tbsp tamari

1 cup chopped green onions

1 carrot grated

1 cup of toasted pine nuts or black sesame seeds

1 cup shelled and cooked edamame (optional)

How it’s made!

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

 

 

Due North…on Super Foods

I may not have fully expressed the full realm of what is taking place at the end of next week. I have known about it for nearly two years, you’ve probably heard bits and pieces but I have yet to give you the full story or my version of it!

My fiance Ryan,  is headed to the North Pole in April. That’s right you heard me, the North Pole! I know this may sound a little extreme but if you know Ryan (or get to know him) you would very quickly learn that this is a boy who likes to do things that the average person just wouldn’t do. I mean, how many people would willingly choose to trek to the North Pole? I am not going to spend my time here explaining why he is doing this or what his race entails for those details you can look in his website Ryans Race.

What I will say though is this. He is doing this race for his own personal feat, but with a greater plan. When he gets back he not only wants to integrate this into his line of business, events and motivational speaking. But he also is passionate about raising awareness around childhood obesity and health. This is the ultimate goal!

There are a number of reasons why this race is so extreme. Its not only about the fact that he is going to be  -40 degrees whether or that he will encounter a polar bear or fall through ice, I mean there are much worse things – like eating dehydrated food-like substances out of a package and snacking on broken pieces of refined candy and milk chocolate all day long. Yup, that’s right. That is what the other racers (all of 8 of them)  will be consuming day in and out during the race. Ideally he needs foods that will dissolve easily in his mouth as he is going to be in below freezing temperatures. This is the rational for providing refined “junk” if you will, as the main source of energy as part of the race. But this was no roadblock for me as I was determined to find the equivalent amount of nutrients for Ryan using wholesome alternatives!

There was no way that the man I am about to marry is going to sabotage his body (after building it up for 5 years) for one month on junk food. So we made sure to get in touch with the race organizer and confirm that Ryan can provide his own food and fuel for the days of the race. Luckily this wish was granted – not that I would have it any other way!

My full wish would actually be that everyone on this race would be on these very same foods. If only there was full comprehension of the immense super powers of the foods Ryan will be consuming, I am positive the others would want to be on the same stuff. As Ryan will be building up and nourishing his body with living, pure, wholesome plant based energy. This will not only provide what he needs while he treks through this race, but will also ensure that he will recover and adapt sufficiently to the extreme measures he is about to endure. I can’t say the same thing for all the  dehydrated, over-salted, highly sugared processed food that is actually supplied on this race.

Ryan is going to be burning approximately 12,000-14,000 calories, and this needs to be replaced by quick, easy to burn high energy foods and needs to consume approximately 10,000-12,000 per day to replenish his body. With these sources of incredible slow burning carbohydrates, essential fats and plant protein sources, Ryan will be nourishing his cells, organs and brain all at the same time.

It’s too bad there is no prize for winning this race. It is just about accomplishing getting to the North Pole, which as you can imagine is a feat in itself. But as the winner of this race, (which I know Ryan is striving for and won’t accept anything less), I will be thrilled to say that he did it on the world’s best superfoods!

On that note, I want to deeply thank all of these companies for supporting, sponsoring and supplying Ryan with the best foods I could have imagined for him to be consuming on this crazy amazing adventure of a lifetime!

Here is the menu of what Ryan will be eating during the race.

Navitas Naturals:

 

 

 

Goji Berries: the goji berry is one of the most nutrient rich food on hearth, packed with protein, essential amino acids, vitamins A and C and trace minerals.

Cacao Nibs: cacao contains a rich supply of antioxidants, magnesium and is pure energy!

Chia: chia is incredibly rich in omega fatty acids and are an excellent source of dietry fiber. It is bioavailable and provides long lasting energy.

Maca: maca root is a stress fighting adaptogen to increase stamina and combat fatigue. It is packed with vitamins, minerals and amino acids.

Ryan will be munching on this all day as a trail mix. He will also add it into his morning breakfast for a super fueled start to the day!

 

Sha Sha Bread Co:

 

 

 

Special high-energy bread: ShaSha himself is formulating a special sprouted high energy grainy bread for Ryan to consume.

Sprouted Buckwheat Snacks: delicious bites of high energy nutrients, fiber and protein.

Ryan will eat this throughout the day as snacks or in the morning as breakfast.

Sun Warrior Protein:

 

 

 

 

 

You didn’t think I would let Ryan leave town with out a bag or two of this now, did you?

This pure, raw, sprouted plant based protein will supply Ryan with his essential protein for the day. He will put this into his morning vegan cereal with water.

GoConuts

 

 

 

 

If you haven’t had the pleasure of trying these incredible high energy snacks you must get your hands on some. They can be found at most health food stores if not order directly from their website.

They are dried shredded strands of coconut covered with cinnamon and organic cane sugar (or tamarind or sea salt). This will be Ryan’s main source of fuel as it is loaded with calories. Just so you have an idea 1 pound of coconut will provide Ryan with  3000  of calories! This is when coconut functions at it’s best!

Emergen-C

 

 

 

 

These little packets of  contain an array of nutrients, including 1,000 mg of immune supporting vitamin C,* 7 B vitamins to enhance energy naturally, loaded with electrolytes to refuel and replenish the body during any and every workout.

These will be added to Ryan’s water to sip on throughout the day. Keeping him hydrated and keeping his immune system strong!

Endangered Species dark chocolate

 

 

 

 

This is one of the creamiest most delicious organic dark chocolate bars I have ever tried. It is pure chocolate at least 72% of goodness. So instead of broken pieces of Kit Kat and Crunch Bars, little bits of Endangered Chocolate will be mixed into his daily goodie bag. It will be easy enough to melt in Ryan’s mouth on demand, to provide a good source of sugar along with much needed antioxidants.

Halvah

 

 

 

 

This is one of Ryan’s absolute favourite snacks. I don’t even think he would last the month without them. He can pretty much stuff the entire bar into his mouth. Halvah is made from pure sesame seeds which are loaded full of calcium, healthy fats and protein. These will be broken up to munch on through out the day.

Amazing Grass

 

 

 

 

Ryan of course needs GREENS on this race and Amazing Grass has offered to supply Ryan with Superfood Greens. This will give Ryan energy, antioxidants, boost his immunity, keep his mind clear and infuse his cells with pure green goodness.

Manitoba Harvest

 

 

 

 

Manitoba Harvest will be kindly giving Ryan Hemp Pro 70 which is their only water soluble protein concentrate. This will fuel his body to enhance muscle development, speed up recovery and optimize his overall well being. It is also loaded with omega 3 fatty acids and all 10 amino acids. Ryan can add this directly into water to shake it up on the go!

Big Tree Farms

 

 

 

 

This company will be supplying Ryan with dehydrated coconut water. He can add this directly into his water as well for  an incredible boost of electrolytes and nutrients.

 

So there you have it, the array of amazing treats and snacks that will be infused into Ryan’s body everyday for 1 month. I just hope he doesn’t come home sick of chocolate, goji berries and coconut as these are staple ingredient in our everyday life!

I will surely be letting you know how his trek goes when he gets back. There will be lots of stories to share! But if you want to track Ryan while he is on his race, please check into

RYANSRACE every couple of days to see where he is in the great north! Feel free to contact me to wish me luck as well, as this race is just as much about me as it is Ryan!

 

 

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