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?

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:

 

The Secret to my Pad Thai

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

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

 

 

 

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

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

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

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

Veggie Pad Thai

The Sauce:

2 tbsp coconut vinegar

5 tbsp coconut aminos

4 tbsp coconut nectar

2 tbsp almond butter

3 tbsp grapeseed oil

2 cloves of garlic, minced

2 tbsp ginger, grated

2 cups of yams, cut into thin chunks

1 head of broccoli, cut into florets

1 bunch of kale, chopped

3 scallions, chopped

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

1/2 cup sprouted mung beans

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

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

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

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

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

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

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

Garnish with mung bean sprouts and chopped scallions.

The Cauliflower and the Pea – a True Love Story!

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

The end!

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

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

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

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

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

Split Pea Soup

What’s in it?

2 ½ cups green or yellow split peas

1 large onion, peeled and chopped

3 carrots, peeled and chopped

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

2 celery stalks, chopped

Pinch of rosemary

Pinch of thyme

Fresh oregano

Pinch of sea salt

Freshly ground black pepper

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

How it’s made!

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

Wild and Amazing Desert Plants (Smoothie)

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

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

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

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

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

The Agave

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

See Aloe smoothie recipe below!

Aloe Vera

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

The Bunny Ear Prickly Pear

Fairy Castle Cacti

And the Barrel Cactus!

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

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

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

WILD ALOE BERRY SMOOTHIE DELIGHT

1-2 cups rice milk or hemp milk

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

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

1 cup frozen berries

1 tbsp acai berry powder or 1 frozen pulp pack

1 ripe banana

1 tbsp Ormus Super Greens or 1 handful of spinach

1 tbsp each goji berries, chia seeds and manuka honey

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

Serve in two tall glasses with a Glass Dharma Straw!

The super seed that keeps on giving!

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

Nutritional Benefits:

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

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

How you use it:

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

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

Where to buy it:

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

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

How to Store it:

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

Super Chia Breakfast

1/2 cup rolled oats, cooked or sprouted buckwheat

3/4 cup almond or hemp milk

1 tbsp Chia seeds

1 tbsp Goji berries

1/2 tsp Cinnamon

1 tbsp Raw honey

Place rolled oats or cooked buckwheat into a pot.

Top with milk, chia, goji and cinnamon.

Bring to a low simmer for 5-10 minutes.

Stir in raw honey.

Enjoy!

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

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

What goes in your cereal?

Move over Whole Wheat. Here comes Kamut!

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

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

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

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

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

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

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

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

they are this small!!

Spiced Carrot Ginger Muffins

What’s in it?

2 cups whole grain Kamut flour

1 teaspoon baking powder

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

1 teaspoon baking soda

1/2 cup maple syrup

3/4 cup vanilla rice milk

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

2 tablespoons applesauce

2 tablespoons grapeseed or coconut oil

2 medium carrots, grated

1-2 tablespoons ginger, grated

1 cup raisins

What You do!

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

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

Have you tried Kamut?

In what or how?

Please share!

Agave: Naughty or Nice?

Guest Blogger: Julia Kirouac, CNP, Holistic Nutritionist, Founder: nud fud

Agave nectar is a sweetener that has been getting a lot of press and gaining in popularity. Many people have jumped on the agave bandwagon without really thinking about what they are putting into their bodies. (At least we are consistent here!!)

Agave nectar is used so much because it is labeled as a “healthy” sugar alternative. It is known as a low glycemic sweetener, it is vegan, and raw foodists use it. It is also three times sweeter than cane sugar. Therefore, you only need 1/3 of the amount of agave as compared to sugar.

Agave is a low glycemic sweetener because of its fructose content. Fructose has to be converted to glucose in the liver. This extra step reduces and delays any sugar spike in the blood stream.

Agave nectar comes from the agave plant, which is the same plant that provides us with tequila. Agave is made by stripping the liquid from the heart of the 7-10 year old agave plant. Then, the liquid is filtered and heated to convert the inulin (plant starch) to fructose and reduce the moisture content to make a thick syrup.

So what’s the big deal?

May not be as low glycemic as we think.

The characteristics of agave can vary greatly depending on the processing. Some agave can contain as little as 55% fructose (the same amount as high fructose corn syrup) This percentage does not help diabetics who are looking for a low glycemic sweetener as the higher the fructose is, the lower the blood glucose will be.

Heavily processed!!

Agave is a manufactured syrup that is stripped from fiber and most nutrients and it would not exist in nature without a human hand. Many commercial agave is made by using genetically modified enzymes, caustic acids and chemicals like activated charcoal, hydrofluoric acid, clarimex, and others.[1]

Also depending on how it is processed, agave may not be raw. Some are processed at high heats instead of using enzymes to break down the inulin to fructose, a similar process to how we convert cornstarch to High Fructose Corn Syrup. Some manufacturers have been known to cut agave with corn syrup to reduce costs.

High in fructose!

Wait, wasn’t this what was good about agave and made it lower glycemic? Yes but, it gives you high blood fructose instead of high blood glucose, which some argue as being even worse. If you aren’t a diabetic, you don’t need to monitor your blood glucose. We need glucose to live! It is an important energy source for our cells and our brain.

Some suggest that high blood fructose is related to high blood pressure and interferes with a healthy metabolism and with appetite control mechanisms allowing you to consume more food than normal. Some also suggest that it contributes to weight gain, increases insulin resistance, and may hurt the liver. Fructose is thought to be damaging in amounts over 25g/day. This is equivalent to only one tablespoon of agave nectar.

Agave is not much different than any other fructose syrup for our bodies. We are all pretty aware of the fact that high fructose corn syrup is bad for us. Agave has up to 35% more fructose than high fructose corn syrup!

Dr. Ingrid Kohlstadt, from the American College of Nutrition and John Hopkins School of Public Health, agrees agave is not the healthy alternative we may think, “Agave is almost all fructose, a highly processed sugar with great marketing.”

Not environmentally-friendly.

Agave is not produced locally. The agave plant is grown in desert-like climates and therefore comes from very far distances to get to our grocery stores and our plates. This means agave has a large carbon footprint, making it the less environmentally-friendly choice as a sweetener. The actual plant has to be “killed” in order to make this product, so it is not sustainable either.

What should you use as a substitute?

Keep it simple and as close to nature as possible.

I love to use organic, unsulphured, unsweetened dried fruit. This way, you are still getting sweetness with the added benefit of fiber, minerals and vitamins. Fruits have fructose in them, however unlike with agave, it comes packaged with other nutrients and in lower amounts. Did I mention that fiber also helps to reduce the glycemic index of foods as it increases the time it takes for your body to break it down and assimilate the nutrients, reducing sugar spikes. If the fruit is soaked and blended, you can incorporate it into recipes easily. These are also less processed and local (depending on the fruit).

Organic, raw, green, unprocessed stevia is another great substitute to use in moderation. It is an herb that is not metabolized so it is also low in calories.

Honey and maple syrup involve less processing, are found locally, and contain more nutrients than agave.

Before you feel like something else has been ruined and must be taken from your diet, or you lose faith in the health world and “health” products, remember education and moderation are always a key to healthy living J

Vegan Chocolate Cake

Julia Kirouac CNP, Founder nūd fūd

Ingredients;

1 ½ c organic spelt flour

½ c cocoa powder

½ tsp baking powder

½ tsp sea salt

1 c dates (soaked in 1 c water)

½ c organic olive oil

2 tsp vanilla

2 tbsp organic apple cider vinegar

1 tsp good quality instant coffee (optional to enhance chocolate flavour)

Method:

1. Preheat oven to 375F
2. Oil and cover pan with parchment paper
3. Sift together flour, cocoa powder, salt, baking powder
4. Blend the soaked dates in a blender until a smooth consistency
5. Add vanilla, coffee (if using), oil, to date mixture
6. Add the wet ingredients to the dry ingredients and mix
7. Add in the apple cider vinegar, stir briefly, pale swirls will appear
8. Quickly pour batter into prepared pans
9. Bake for 35-40 min.  Makes quite a moist cake from the dates.

Healthy Chocolate Icing

Ingredients:

½ ripe avocado

¼-½ banana

6 pitted medjool dates

4 tbsp cacao

2 tbsp virgin coconut oil

1 tbsp maple syrup or raw honey

Method:

1. Blend everything in a high speed blender or food processor until smooth
2. Pour over cake and enjoy J Will harden more in fridge

Thank You Julia for making this more clear. Everyone seems to be so confused about Agave recently and the more information we read the more people can come to their own conclusions!

What are your thoughts on Agave?

What sweetener do you use?

---

[1] http://www.patentstorm.us/patents/5846333/fulltext.html, producing fructose syrup from agave plants

 

Super Powered Protein Pancakes

It’s not very often, but on a given weekend morning all I want to do is make pancakes. I nice hearty batch of pancakes that is filling enough to cover two meals – both breakfast and lunch.

I decided to come up with a fun batch this past weekend. I usually make a batch of pancakes that is very simple with just some whole grain flour (like spelt or oats) a banana, some rice milk and a few other things. They are yummy, but not as yummy as this batch.

This weekend I decided to take things a little outside of the Aunt Jamima pancake box (which I don’t think I have ever used in my life) and make some super powered protein pancakes.

Most people don’t think of pancakes as a source of protein. Well that all depends on what you put into it. I have been on this Sun Warrior kick lately (for over a year) since it is my favourite protein powder to use.  Along with some high fiber gluten free flours, these pancakes are good for at least a serving or two of your plant based protein for the day. I also added a whole bunch of super foods like mesquite, chia, coconut sugar and then topped them with fresh berries and a homemade cashew cream and date syrup. If this isn’t the perfect way enjoy a meal, then I don’t know what is. They were dense, hearty and had the most unique flavour. You should try them!

There are a whole bunch of ingredients in these pancakes, some of which may be new to you. If you can try to get a hold of some of them at your local health food store for a change.

Mesquite Power Pancakes

½ cup Teff Flour (gluten free, high in protein)

½ cup Buckwheat Flour (gluten free, full of fiber)

½ cup Rolled Oats

1 cup almond or rice milk with 1 tsp apple cider vinegar (makes vegan buttermilk)

1 tablespoon mesquite powder (gives pancakes a malty sweet taste(

1 tablespoon chia powder or ground flax (binds it all together – acts as one egg)

2 tablespoons Sun Warrior Protein (totally optional – but gives them a boost)

1 tablespoon coconut sugar (natural low glycemic sweetener) buy some here!

1 teaspoon cinnamon (balances blood sugar)

1/4 teaspoon sea salt

½ cup fresh blueberries (antioxidants)

1 tablespoon coconut oil (energy)

1 tablespoon date syrup or maple syrup (natural sweetness, and PURE fun!)

2 large tablespoon of cashew cream (cashews, almond butter, rice syrup and cinnamon all blended up!)

-       mix the dry ingredients

-       mix the wet ingredients

-       combine the wet ingredients into the dry ingredients, mix and let sit for 5 minutes

-       warm a hot skillet or pan with some coconut oil

-       drop batter onto pan by the ¼ cup full (or bigger) and allow to warm until bubbles come through or one side has browned, flip over (approx 2 minutes per pancake)

Delicious Snacks For Everyday Enjoyment!

Okay it has arrived, the blog you have been waiting for! How to make delicious snacks, you will get some ideas here on how to be a Smart Snacker, but if you want the full experience then join me on  November 1st, where you will learn how to make Delicious Snacks and get your very own copy of my new book.

The inspiration for the focus on healthy snacks is because everyone always asked me what they should snack on. I feel that people don’t really know what to eat when it comes to snacking. They either don’t think about it at all and pick up whatever they can find or think about it too much and get overwhelmed and give up. Then there are those people that follow the three meal a day rule and don’t believe in snacks at all. Well that just isn’t right, your body need to be constantly fueled by wholesome, nutritious and organic snacks – ideally made by you. If you can’t always make the time to do this then be sure to look at my approved packaged snack guide. But if you are ready and willing to take on making your own snacks, don’t fret, it is much simpler than you may think.

All you have to do is set aside some time, even an hour during the week to put together a simple delicious snack. This could be as basic as a trail mix or as intricate as apple-cinnamon muffins (which are still pretty simple) especially with my recipe! Whatever it is, if you have things on hand at home, then you are more likely to make healthy choices. When you have things that are ready to go  at home, then you can also pack them up and bring them with you to work, to school or even to the movies!

At the Vegetarian Food Fair this year the focus of my cooking demo was on healthy snacking. I got up in front of a room full of people who loved snacking as much as I do! It is also that time of year were everyone is getting there lives back on track after the summer, sending kids of to school and getting back on a regular work schedule. Which means it is also time to make time for your health and this includes snacking! The last thing I want is for you to pick up fatty, sugary and salty snacks that a full of empty calories and nutrients. I want you to have the opposite. Fresh, delicious snacks that you can enjoy every single day that are packed with protein, fiber, healthy fat and nutrients!

Here is a little taste of my demo at the Food Fair!

Setting up for my Delicious Snacks Demo!

The line up of ingredients used in my Snack Recipes

Making some Delicious Snacks!

Lining up to sample some of my Delicious Snacks

(Smoothie, Guacamole and Power Bites)

 

Liquid Nutrition Smoothie

What’s in it?

2 cups rice, coconut, almond or hemp milk 

2 tbsp to 1 scoop plant based protein powder (sun warrior or vega)

½ cup blueberries or mixed berries, fresh or frozen 

1 banana, fresh or frozen

½ cup chopped mango, peaches or pear 

1 tsp raw honey 

½-1 cup packed fresh spinach leaves 

Optional Superfood Additions (1 tbsp of ) goji berries, cacao nibs, coconut oil, flax oil, chia seeds, carob powder, maca, matcha green tea powder, almond butter, acai berry powder, lacuma, mesquite etc..

Blend all ingredients in a blender until smooth and no lumps remain. Pour into 2 glasses and enjoy + sip with a glass dharma straw!

Wholly Guacomole

What’s in it?

1 cup cooked green split peas (1 cup frozen green peas, blanched)

4 green onions, 2 inch slice

3-5 tablespoons lemon or lime juice

1 teaspoon ground cumin

½ teaspoon ground coriander

1 clove fresh garlic, crushed

½ bunch parsley

¼ teaspoon sea salt

2 large ripe avocados

¾ cup chopped tomatoes

How to make it!

1. Put peas, green onions, lemon juice, cumin, coriander, garlic, parsley, (jalapeno) and salt into the food processor and process until well blended and smooth.
2. Cut avocados in halves, remove pits and scoop out flesh into a medium sized mixing bowl.
3. Mash avocados and mix in ingredients from the food processor.
4. Stir in the tomatoes, taste and adjust seasoning. Chill.
5. Serve with organic corn tortilla chips, slices of jicama or whole grain crackers.

Sweet Heart Cookies or Power Bites

What’s in it?

1 1/2 cups whole raw almonds (or sunflower seeds for a nut free option)

2 tbsp hemp seeds

1 cup chopped dates

1/4 cup goji berries

2 tbsp cacao nibs or cacao powder

1 tbsp raw honey

1 tsp mesquite powder

1/2 tsp vanilla powder

1/2 tsp cinnamon

1/4 tsp sea salt

** for an extra boost – add 2 tbsp Sun Warrior Protein Powder

How to make it!

Place all the ingredients into the bowl of a food processor and pulse until you get a thick “doughy” consistency. Spread out and cut into “heart” shapes with a cookie cutter or roll and flatten into 2 inch cookies. Or feel free to roll them into little balls for quick power bites – perfect for your purse or a midday snack after a workout!

Do you love Delicious Snacks?

Do you want to come to my Delicious Snacks Class on November 1st?

How to Taste Your Dragon!

I am rather excited! As I have just eaten my first Dragon Fruit. It is so much fun to discover and taste new fruits – especially exotic ones. I can’t believe after all of these years experimenting and trying new things – I had never sliced open one of these beauties.

I’ve walked past them so many times in markets and never picked it up. But for some reason the other day something about this flamboyant fruit enticed me to reach over and grab for it.

I couldn’t help but be drawn in by it’s gorgeous pink flesh. It looks like a flower (in fact it is a flower). I know it’s not local, and most likely not organic either. But it is 100% delicious. This is not and will not be a staple in my diet, but it will be a treat (and I think I will treat myself to it more often!!).

When you cut into it you’ll notice it’s white peppered flesh. Almost like a white kiwi. It is totally unique, there is nothing like it! It is so easy to scoop the flesh out with a spoon and then slice it up and eat it up. I had to control myself from eating the whole thing. It is that tasty and so easy to eat – it literally melts in your mouth! Too bad I bought only one! I will wait at least a couple of weeks to buy another one (I said treat…right?)

Once the flesh is out, you can enjoy it in fruit salads, garden salads, in smoothies, drinks or simply on it’s own. That is just how you eat it, wait until you find out how good it is for you!

I have done my research and now I have learned that by eating Dragon (also known as Pitaya fruit), you can lower your cholesterol, balance your blood sugar, get more than your daily dose of Vitamin C, load up on antioxidants, fill up on fiber and get in your healthy fats (due to all of it’s seeds). That’s a lot of punch for one fruit! But for all that flare in it’s shape and colour, it has to offer something at least as equally interesting on the inside.

This is a loaded fruit. All of it’s beauty was worth it. I can’t wait to taste my next Dragon!

First Cut it in Half

Then Scoop out the Flesh and Slice

"Burger" in a bowl

A burger doesn’t always need to go in a bun. A burger can be eaten on a salad, on a pile of grains or just alongside some steam veggies. When I refer to “burger” here, I am talking about an all natural veggie burger made from whole food ingredients. See Recipe Below!

If I were to put my burger on bread, it would be bread made from either spelt, kamut or sprouted grains. Companies such as ShaSha, Little Stream and Grainsfields make excellent breads that are easy to digest, high in protein, fiber and taste delicious!

But in this particular case, I have deiced to put my “burger” in a bowl. Not just in a bare bowl all on its own, but a bowl filled with quinoa, steamed green veggies (broccoli and snow peas from my garden), steamed sweet potatoes and then topped with tahini and tamari toasted almonds. Wow what a bowl! It was a random occurrence of ingredients, but that is the best way to make a meal – especially a vegan one. You can get as creative as you want and just throw a whole bunch of things together and you have yourself a whole foods, balanced meal. Not only is this meal colourful and full of texture but there is also an amazing amount of calcium, protein, fiber, beta carotene, b vitamins, minerals etc… all jammed packed into one little bowl.

Making a homemade veggies burger is also a great way to get in some healthy nutrition and fulfill that urge to eat something that is burger like and has a “meaty” or rich texture. By meaty, I mean (hearty/grainy) so in this case you can use grains, beans, root veggies, nuts and seeds and not even have to go the length of using a faux meat or soy based substitute to get that “patti or juicy burger” option. There are much more naturals options!

So the next time you want to get a little creative and make a burger and throw it in a bowl – make sure to fill both the burger and the bowl up full tasty and nutritious ingredients!

If you have a veggie burger recipe that you would like to share…please leave a comment!

Black Bean Veggie Burger

1 cup black beans, soaked overnight or use 1 can or Eden organic black beans

1 cup sweet potatoes, shredded

1/2 cup almond butter

1/2 cup red onion

1/4 cup spelt flour

2 tablespoons tamari

3 cloves garlic

1 tablespoon cumin

Procedure:

1. Rinse soaked beans, place in a pot with water (cover by 1-2inches). Bring water and beans to a boil. Lower heat and simmer for 1-11/2 hours. Remove from water and drain. Or rinse and drain can of organic black beans.
2. Place beans in a bowl and mash. Stir in remaining ingredients.
3. Scoop 1/3 cup of batter at a time to form burger patties.
4. Place burgers on a baking sheet (you may need two)
5. Bake in oven on 350 F for approx 45 minutes.
6. Serve with sprouted buns, a salad or  and enjoy!

Whole Grain Goodness

Balance is Everything!

Balance really is everything when it comes to your blood sugar levels. It is extremely important to make sure you moderate and regulate your sugar intake everyday. As participants learned in tonight’s Sweet and Low Cooking Class, whether you have diabetes, hypoglycemia or just want to stay within a normal range and avoid cravings, it is vital to learn which foods will do the job and keep you in balance!

Here is a quick resource of some daily things you can be doing to keep your levels in check while creating overall, balanced and healthy eating habits!

Tips for Regulating your Blood Sugar Levels on Daily Basis Naturally

Always eat a balanced breakfast, everyday!
Do not go more than 2 hours without food or consume large heavy meals. Eat six to eight small meals throughout the day. Even eating a small snack before bed might help.
Eat a diet high in fiber (whole grains, legumes) and include large amounts of vegetables, especially dark leafy greens, squash, spinach and green beans and whole fresh fruits.
Consume beans, brown rice, oats, oat bran, lentils, sweet potatoes, tofu and fruits such as apples, apricots, avocados, banana, lemons.
For protein eat white fish or wild salmon, turkey, lean chicken breast, eggs and goats and sheep’s milk cheeses or sheep’s milk yogurt.
Use natural low glycemic sweeteners such as: brown rice syrup, barley malt, agave nectar, dates, stevia* and maple syrup (in moderation)
Stay away from high fatty foods and fried foods and choose healthy fats and oils instead: (avocado, coconut oil, olive oil or other cold pressed natural oils, raw nuts and seeds)
Remove alcohol, processed foods, sulphured dried fruits, table salt, white sugar, saturated fats, soft drinks and white flour. Also avoid food with artificial colours and preservatives.

Special foods with special properties for blood sugar:

Avocado: contains a sugar that depresses insulin production, which make them an excellent chose for people with hypoglycemia.
Cinnamon: has a lowering affect on blood sugar levels by reducing the amount of insulin secreted. Consume at least 1 teaspoon everyday!
Brewer’s Yeast: (1 Tbsp. twice daily) provides a rich source of the mineral, chromium, which has a glucose tolerance normalizing effect.
Soybeans and other legumes: (1 cup or more daily) Kidney beans, lentils, black-eyed peas, chickpeas, and lima beans retard the rate of absorption of carbohydrate into the blood stream.
Onions and garlic: (1/2 a clove twice daily) normalize blood sugar regulation by decreasing the rate of insulin elimination by the liver.
Other blood sugar controlling foods include: berries (especially blueberries), celery, cucumber, green leafy vegetables, sprouts, string beans, parsley, garlic, onions, psyllium, flaxseed, lemons, oat bran, radishes, sauerkraut, sunflower seeds, squash, watercress.