Who doesn’t love Jam Dot Cookies?

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

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

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

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

Jam Dot Cookies

1 cup almonds, ground to fine meal

1 cup spelt flour

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

¼ teaspoon ground cinnamon

½ cup melted pure coconut oil

½ cup maple syrup

Pinch of sea salt

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

Procedure:

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

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

Watch the segment here:

Honey…your so sexy!

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

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

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

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

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

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

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

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

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

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

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

Wild Honey-Lemon Poppy Loaf

4 cups light spelt flour

1 cup Wild Nude Bee Honey

2 tsp baking soda

1 tsp baking powder

1 tsp sea salt

½ cup poppyseeds

zest of 2 lemons

3 lemons, juiced

½ cup vanilla rice milk

½ cup grapeseed oil

1 tsp pure vanilla

½ cup filtered water

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

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

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

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

5.     Pour the batter into loaf pan.

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

Photography by Assaf Friedman

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

Milking it…for what it’s worth!

If you didn’t know this already, I am not an advocate for cow’s milk. I can write a whole blog post about this or I can simply just tell you that it is not conducive to human health. It does not build our immune systems, it suppresses it, it does not help with digestion, it hinders it – and most conventional types are loaded with pesticides, hormones and antibiotics. Do you want this in your body or in your child’s body? I think not. Have a look here on more on the Dangers of Cow’s Milk. I know this can be frightening for many, as the Dairy industry dictates so much of the information about dairy that we have grown to believe. More than you even know. We are brought up in schools that push the four food groups (with Dairy being in it’s own category), milk and chocolate milk are available everywhere, they have so much money that they pay off companies to promote to the public that it is healthy, bone building and ESSENTIAL for health. But those who have already made the transition, swear by the differences in their health – as far as allergies, immunity and over all well being – who can attest to this (please comment below)?

So that I don’t leave you hanging, I want to set you with the alternatives, the other possibilities that are out there to complete your smoothies, breakfasts cereals, granola, latte’s, baking ingredients and even ice cream etc… there are many such solutions.

First off you can go to the store and buy all kinds of milk substitutes. Of course soy is one of them – but I am going to steer clear from that one, again, there are alternatives. There is rice milk (Rice Dream, Ryza), Almond Milk (Almond Breeze), Hemp Milk (Living Harvest and Hemp Bliss) – even Oat Milk can be found in the markets. These are convenient and easy choices for most people. I am not completely opposed to them as people need to find things that are available to make this an easy and smooth transition.  Just be sure to look at the side panel for the amount of sugars or other additives. (FYI – added oils, and sugars are not necessary). You can buy unsweetened versions and just sweeten them yourself! Again, this is a safe easy bet for most people.

Now if you want to take it one step further, make your own milk. Sounds complicated, but really it isn’t. This works best mostly with either nuts or seeds – as making rice milk at home is not so simple! So once you have decided on your base – almonds, cashews, brazil nuts, sesame seeds, or hempseeds – all you need is water and other additions of your choice. You will also need a blender and some kind of contraption to strain your milk with. However with seeds, you can just blend and drink (you can with nuts too, it just depends whether you want a smooth creamy milk, similar to what you are used to!).

For straining you can use a fine mesh colander, cheesecloth or the funny looking device I have hear (which is actually a Jelly Strainer). But it works wonders for making nut milk. It is so easy to use and makes perfect milk every time. You actually get to “milk it” as if you were milking a cow, by squeezing down on the bag – you want to extract every last drop of liquid. It is rather fun! In fact I am going to give one away – depending on and how many times and how you respond to this post! The winner will be announced in one week! So if you want to know how to make the perfect “milk” then see the recipe below. Otherwise I encourage you to explore some of the other options that are out there, they are tasty, delicious and make the perfect substitution for milk.

For those of you who are wondering where you get your calcium and protein from without milk – let me assure you that even though the dairy industry would disagree, but you can get plenty of calcium from almonds, hemp seeds and sesame seeds! As for rice milk, you would look to other areas of your diet to boost these nutrients. Not everything has to come from a cow

P.S. FOR THE MILK TOLERANT PEOPLE – I want to just mention that Raw or Organic Cow’s Milk, Goat’s Milk and Sheep’s Milk are all suitable options!

Nut Milk Recipe

1 cup almonds, brazil nuts or hempseeds (soaked overnight)

4 cups of water

1 tbsp coconut oil (optional)

2 tbsp honey or maple syrup – you can even use 1-2 dates

1 tsp vanilla bean powder (or extract)

Simple and Delicious! Enjoy

THE CONTEST- for the Nut Milk Bag Contraption- this way you can make your own homemade Milk and provide your family with delicious nutrients and a yummy creamy milk, made by you!

Ways you can win!

Do one of the following:

Comment Below: Have you made the switch from cow’s milk? What have you noticed?

Comment Below: What type of alternative milk do you use – how do you use it?

Post this blog and follow me on TWITTER – and share it here to let me know!

Share on Facebook and become a Fan - and post a comment here to let me know!

Share this post on YOUR Blog and post the link below!

Yams or Sweet Potatoes… what’s the difference?

There is so much confusion between yams and sweet potatoes. They look the same, they taste the same and you never really know which you are eating at any given time.
So I am going to do my best and give you some information on why these two roots are different from each other and not to be mistaken. However you can still choose to interchange them in recipes-I always do!

Yams were first cultivated in Africa and are part of the tuber family. They are very popular in tropical regions of the world. They are round and elongated with a thick, scaly or rough skin and it’s flesh can be either white, ivory, cream, pink or purple. Yams are typically mores starchy and dry. However the most common variety has a deep orange flesh, which is why they are often mistaken for sweet potatoes. Most of the time they are also mislabeled in stores and are actually sweet potatoes!

Sweet Potatoes on the other hand, are native to South America and is part of the morning glory family. Sweet potatoes are actually not at all related to Yams or Potatoes. They are very sweet and dark and sometimes mislabeled as Yams. Sweet potatoes have a wide center and taper at both ends. They also have a thin and smooth skin. Sweet potatoes are also sometimes mislabeled when actually they are yams.

I know it can be confusing…but when it comes to their nutritional content and health benefits they are pretty much the same with a few unique qualities between the two.
They are both amazing sources of beta carotene, an antioxidant found in most orange fleshed foods such as mangoes and carrots. They are both high in vitamin A and C with a good amount of thiamine. They are nourishing to the spleen, pancreas and stomach. Yams are particularly known for it’s properties to help regulate menses and prevent miscarriages. Yams also help to treat fatigue, inflammation, spasms and stress.

For more information on the differences between Yams and Sweet potatoes you can read many articles and resources available on the web with sometimes confusing, but insightful information these root veggies. Or you can always check out Rebecca Wood’s Whole Foods Encyclopedia for a small description on the health benefits and uses for each.

So in conclusion, both yams and sweet potatoes are amazing for their own unique properties. Now you can be just a bit more aware of which varieties you are eating (if it is labeled correctly). Either way both are sure to please your palate and make wonderful ingredients for side dishes, soups, dips, pancakes or pies!

Yummy Yam Pecan Pie

Crust:

1 cup almonds, ground
1 cup brown rice flour
2 tablespoon maple crystals
1/4 teaspoon baking powder
pinch of sea salt
3 tablespoons melted coconut oil
1/4 cup maple syrup

Filling:

2 cups mashed or cooked yams or sweet potatoes (you can always buy canned organic sweet potatoes or yams if necessary)
1 cup vanilla almond or rice milk
3/4 cup maple sugar, coconut sugar or sucanat
1/4 cup arrowroot powder
1 tablespoon blackstrap molasses
1 teaspoon ground cinnamon
1 teaspoon fair trade vanilla
1/2 teaspoon nutmeg
1/2 teaspoon sea salt
1/2 teaspoon ginger
1/4 teaspoon ground allspice
1/2 cup chopped pecans, mixed with 1 tablespoon maple syrup and 1 tablespoon coconut oil and roasted for 5-10 minutes at 200F

1. Preheat oven to 350 F. Oil a 9 in tart pan or a few mini tart pans.
For the Crust:
2. In food processor, grind nuts to meal. In mixing bowl, combine nuts, flour, maple crystals, baking powder and salt.
3. In separate small bowl, whish together oil and maple syrup
4. Mix wet ingredients (oil and syrup) into dry ingredients (nut meal and flours).
5. Press crust mixture into tart pan.
For the Filling:
1. Blend all the ingredients in a vita mix or a blender until well combined.
2. Pour the filling into the pie crust and bake for 45-60 minutes.
3. Cool on rack and then refrigerate over night before serving.

Naturally and Nutritionally Sweet!

Date Almond Pudding