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!

Nourishing Miso Noodle Soup

I have grown up in a culture that is obsessed with noodle soup, except the base isn’t miso, it’s chicken! There is nothing wrong with this, as chicken soup is for the soul…right? It will cure any ache, pain, cough, cold or flu and it must be served by your mom! The nostalgia and truth still reigns truth (and reality) for so many, but not for me. Since chicken noodle soup has been out of my  life for almost a decade, I have had to come up with other alternatives.

The wonderful result of this is non other than Miso – the wonder paste that makes the most nourishing base for a soup or broth. I have been using Miso for years now. I have tried different, brands, different varieties and no matter what – you will always have an amazing soup. ( I love Tradition Miso)

Facts about Miso:

Miso is a traditional Japanese food, and it is loaded with enzymes and vital nutrients. It is typically made with fermented soy, a grain such as rice or barley, koji (bacterial starter) and salt. It has a texture like peanut butter. Stay away from miso powders and dehydrated versions as they are loaded with excess sodium and other stabilizers and simply don’t taste as good.

Other than that – just have fun with your bowl or cup. It can be as simple as just the miso paste and water, or you can load it up with veggies and sea vegetables to up the nutrients, enzymes and overall vitality of your bowl of soup. And of course, it will just never taste as good unless it has some noodles in there. I use brown rice noodles and I also like to add in loads of sea veggies. Whether it is wakame, arame or sea spaghetti.

One thing to note about miso, is that you should never add it to boiling water or water heated too high (above 104F). If miso is heated, it’s nutritious enzymes and minerals will diminish. So be careful how you prepare it!

My homemade miso noodle soup, the miso paste I use and sea spaghetti

The brown rice noodles I use!

Why is it good for you:

Miso paste is vegan and can also be gluten free (as long as you buy one that is based with brown rice instead of barley). Miso is a beneficial digestive aid – as it helps to get your stomach enzymes working before a meal. Also if you are not hungry, leave it to miso to bring on your appetite and coat your stomach. That being said if you have an upset stomach, (diarrhea, constipation) miso will also help to balance out this discomfort. It is loaded with a natural  bacterial culture that works to replenish and build up your gut. It is also rich in plant based protein. It contains a natural form of salt and sodium, so if you need a dose to replenish your body after an intense workout or even if you just have a headache or feel light-headed from sugar, a bowl of miso soup is your answer. As it will ground you and bring you back into balance. Miso is also known to be effective in reducing the effects of radiation, smoking, air pollution and other environmental toxins.

Types of Miso:

The darker the colour, the more potent its medicinal properties. However there are also lighter varieties that are a bit sweeter. Light or shiro miso is great for salad dressings, marinates or just a great compliment to dark rich miso in a soup.

Nutrient-Rich Country Miso Soup

Ingredients:

10 cups water

4 – 8 dried or fresh shiitake mushrooms

1 inch piece of Kombu

1/2 cup wakame (aka Seaweed) – soaked for 5 minutes and cut into bite size pieces

4 pieces of kale or bok choy (with stems removed) and cut into bite size pieces

2-4 stalks of celery, cut crosswise into small slices

2 large carrots, peeled, halved and cut into small pieces

1 small onion, halved and cut into slices

1 cup of miso paste (1/2 dark and ½ light)

3 green onions

1 package of brown rice noodles cooked according to package (prepared separately).

Procedure:

1.    Bring the 10 cups of water in a pot up to a high heat, lower heat and add the strip of Kombu and half of the shitake mushrooms (this adds extra nutrients to the soup broth.)

2.     Let the water come to a simmer for 15-20minutes with the onion, carrots and celery.

3.     At the end of the 20 minutes, add the rest of the shiitake mushrooms and simmer for another 10 minutes.

4.     Following this add the kale or bok choy. Let the soup simmer for a final 10-15 minutes.

5.     Remove 1-2 cups of liquid and stir the miso paste* in a separate bowl. Once dissolved, add the mixture back into the pot. Turn off the heat and stir.

Serve Soup in bowls and garnish with chopped green onions.

** Always add Miso paste at the end. Miso is very delicate and should never be boiled. It will destroy it’s natural enzymes.

Don’t feel like making a whole pot of soup?

Just warm up a some water to fill a mug or a small bowl and stir in 1 tablespoon of miso to warm up your soul, before, during or after a meal – or anytime for that matter!

Have you ever made Miso soup? What goes into it?

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!

Who needs Alfredo?

I certainly don’t, and neither do you! For more reasons than one. First of all Alfredo sauce is loaded with loads of butter, cream, milk and cheese. Yup, all in one recipe. That is a heck of a lot of work for your body to digest and for your heart to work. But the good news is, is that you don’t need Alfredo or a cream based sauce to have a delicious bowl of “creamy” noodles.

Once you make this recipe – you will never look a bowl of Alfredo or creamy pasta the same way.This recipe was created for my sea vegetables class – as a pseudo take on one of my favourite childhood meals “tuna casserole”. I used to love the stuff. Big white noodles loaded with tuna and cheesy sauce (kind of like an Alfredo). It was my absolute all time favourite. In fact anything with noodles and cheese made me very happy.

Being able simulate that experience with amazing wholesome ingredients brings a smile to my face – gluten free brown rice noodles, a creamy sauce made from tahini along with some soaked, fresh torn wakame to give it that “salty” sea taste. The wakame is also adding a whole bunch of other nutrients and minerals into this dish as sea vegetables are super nutritious!

My cravings for this dish come every so often, and when they do– I can’t stop eating it. I can almost eat half of the amount I make each time because it just melts in your mouth.

It’s also that time of year when I actually feel really good about sitting down to a whole bowl full of noodles!

Okay, I will stop the teasing and get to the recipe – which doesn’t look all that exciting. But you just wait; you will not need Alfredo or cream based sauces ever again.

Enjoy this dish along side a bowl of steamed kale, a dark leafy green salad or some miso soup.

Happy eating!

Baked “Tuna” Casserole

What’s in it?

1 small onion, cut into thin slices

1 tablespoon sesame oil

1 cup wakame, soaked in cold water for 5 minutes, removed and chopped

2 tablespoons tamari

1 package of brown rice noodles or quinoa spiral noodles (Tinkyada Brand)

¾ cup water

½ cup tahini

5 tablespoons tamari

1/2 cup wheat free/gluten free/brown rice bread crumbs

How it’s made!

1. Preheat oven to 375 F
2. Sauté onion in sesame oil until transparent. Place wakame on top of onions. Add tamari, and cook for about 10 minutes until the liquid is absorbed.
3. In the meantime, cook noodles until done. Drain and set aside.
4. Mix together tahini, tamari and ¾ cup water until smooth. If the sauce should curdle, continue mixing.
5. Mix onion, wakame mixture, noodles and tahini sauce together. Cover with breadcrumbs.
6. Bake for approximately 20 minutes.

Super Seaweeds

I would like to introduce my Guest Blogger Today Rod Mulholland – the “Seaweed Expert”

Seaweeds or sea vegetables are known as a super-food.  And as a super-food, seaweed has many super qualities that can benefit us when we utilize seaweed either by eating or soaking in it.  Luckily, here in Canada and in the US, we have some of the best seaweed varieties in the world.  With over 25,000 varieties occurring world wide, we should have no lack of choices.   Since Canada exports much of it’s bountiful seaweed harvest to Japan for food consumption, it is difficult to find a Canadian source of food-grade seaweed, though not impossible.  As more and more people discover the health benefits of these sea vegetables that grow organically in our oceans, we’ll begin to see the healthy long life that is associated with it’s consumption.

All we have to do is look to the East; the Japanese have the lowest rates of cancer in the world because they enjoy seaweed served in 20 different ways everyday.  It’s the brown seaweeds that are most commonly eaten by the Korean & Japanese for everyday consumption.  The brown kelps are known for their delicious, mild taste, containing over 60 trace minerals that are 10-50X the concentrations of vitamins & minerals of any vegetable that grows on land.  Minerals are the driving force behind all cellular mechanisms, and as such, are vital for our healthy bodies.  They are required for cellular structure, fluid equilibrium, protein building and hormone production.  Iodine was the first trace mineral classified as ‘essential for life’; therefore is one of the most important minerals that is concentrated within the brown kelps that plays an important role in thyroid health, immune strength, in preventing & reversing cancer, among other benefits.

We enjoy most of our seaweed from Maine Sea Coast Vegetables, they are carried at most health food stores including Big Carrot & Ambrosia in Toronto, they’ve been harvesting certified organic raw seaweed for over 30 years.  The Kombu is best for salads & seaweed chips and the Alaria is also a favourite as a soup stock.   Ancient Korean post natal care includes ‘Mi-yuk gook’ soup 3 times/day for 100 days following pregnancy for the new mother.  This practice is still done today with the mother-in-law supplying the new mother her soup.   The Japanese use a lot of Kombu in their dishes, it’s very common, most of us recognize that sushi is wrapped in Nori sheets which are flattened and mostly toasted, though there are raw varieties available.  Nori is also known as Laver, which is enjoyed lightly toasted at 150  degrees C for about 10min.  This gives it a crispy texture that can be crumbled over salads & soups and has a delicious nutty flavour, you wouldn’t guess that it’s seaweed.  Laver is very high in all the major vitamin groups including an excellent source of B vitamins.

mi-yuk gook soup

1 package (2oz) of dried seaweed (1 ounce is fine for four servings)

Cut seaweed thinly while dry with scissors into water.
12-14 cups of water
2 teaspoons of organic miso
unrefined sea salt or Himalayan salt to taste
2 cloves of minced garlic (optional)

1 green onion

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?

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

 

C-Veggies: The Ultimate Super Veggies!

There is really is not such thing as C-Veggies – but Sea Veggies on the other hand are amazing. Often the word SEA in itself is enough to scare most people away. So I softened that up and used the letter C to represent these delicate superfood gems of the sea – but C also stands for cleansing, calcium and chlorophyll as this is what these guys are packed full of! This is just to give you a taste of what I will be getting into.

If you haven’t experimented with sea veggies yet, then you are truly missing out. They are so diverse in their use that the list just goes on and on. Most of you have actually had sea vegetables, many times. What do you think your sushi is wrapped up in? Nori! One of the most commonly used sea veggies. It is super delicious and versatile. You can crumble it on salads, drop it into soups or just snack on it plain! Then the realm of sea veggies carries over into dulse, arame, wakame, kelp, kombu, hijiki, agar, kuze – they all sound kind of funny (I love naming them off in my classes), they all have different uses, a distinct flavour – but what they all have in common is that they are loaded with minerals and chlorophyll! (CHECK OUT THIS GUIDE to get more familiar with each one!) There is even a new and fun variety of kelp – which comes in noodle form. Pretty fancy stuff – it has been stripped of it’s green essence, leaving it colourless and flavourless but it is a great base to a raw spaghetti or pasta dish! (see recipe below!)

All in all, Sea Veggies are an amazing condiment to add to any recipe -cooked or raw. A simple slaw salad, a stir fry, miso soup, on top of a veggie burger, in a wrap. I think you get the point. But what is relevant to know, is that you need so little to get the benefits. Just a little goes such a long way. In Macrobiotics - sea veggies are a staple to the diet but are only used as a condiment to every meal. They are balancing and make your meal look beautiful, interesting and unique. You will also be happy knowing that you are getting an extra dose of much needed nutrients.

Let me take you through the benefits of Sea Veggies – hopefully this will inspire you to at least try one variety!

Sea Veggies…

reduce blood cholesterol

remove metallic and radioactive elements from the body (great for chemo)

prevent goiter (enlarged thyroid condition)

have antibiotic properties

strengthen bones, teeth and nerve transmission

help digestion

softens hard masses in tumors

used as a beauty aid – helping to maintain glowing, healthy skin and lustrous hair

Lastly…ounce for ounce sea veggies provide all the vitamins and minerals that are required for human health (similar to what is found in human blood -including calcium, iodine, phosphorous, sodium, iron and vitamins A, B, C and E) and it is also an excellent source of  protein!

I will leave it at that!

SEA MY VEGGIES – Creamy Kelp “Alfredo” Noodles

Sauce:

2 heaping tbsp raw tahini

2 tbsp tamari

2 tbsp apple cider vinegar

2 tbsp lemon juice, freshly squeezed

1 tbsp hemp seeds

1/4 cup chopped parsley

1/4 cup chopped garlic leaves (from my garden) or 1 clove of garlic

sea salt to taste

blend up with a bit of water to thin out (not too much!) – approx 2 tbsp!

Veggies:

1 pack of kelp noodles – remove kelp from package rinse and let sit in warm water with lemon juice for 1 hour to soften!

— if you can’t find kelp noodles (found at local raw restaurants or online from Upaya Naturals), double the amount of zucchini to use as a noodle base!

1/4 cup arame, soaked for 15 minutes

1/2 cup kale, chopped

1 cup shredded beets and carrots

1 cup zucchini shredded

1 small bunch  broccoli (marinated with olive oil and sea salt and dehydrated or baked on a low temperature for 20-30 minutes until soft and tender – scrumptious!)

Pour the dressing over the noodles, add the veggies , toss and serve!

Blend Your Way to Health!

My Article in Tonic Toronto, April 2010 Issue

Learn how to make your next Smoothie!

It’s official – making smoothies is my favourite way to start the day!

Also, with spring on the horizon, the desire to eat a heavy meal diminishes. So making a daily batch of liquid goodness seems like the perfect plan!

Not only do refreshing smoothies give you energy first thing in the morning – they are also so much fun to make. Everyday I create a new theme in my blender using different flavours and textures – but they all have one thing in common – they are packed full of raw, organic, fruits, vegetables and superfoods!

Making a smoothie is the easiest way to absorb a whole bunch of nutrients all at once. They can be full of fiber and vitamins and depending on what you put into them you can also get your daily dose of protein, antioxidants and healthy fats.

Why not indulge… and drink your next meal? What could be more delicious than a creamy smoothie that fills you up and gives your body the nutrition and vitality that it requires to thrive? There really is no better answer…so let me tell you five simple reasons why you should be making smoothies and blending your way to health!

Time Saver – Smoothies take all of 5 to 10 minutes to make (depending on how prepared you are), can be taken on the go and will last all day in a stainless steel bottle.

Easy to Absorb – Liquids are easier to digest and allow nutrients to absorb into your cells for immediate uptake.

All -in -One – You can get a “whole” lot of goodness into one blender – Vitamins, protein, carbohydrates and fat!

Super Fun– Enjoy the “process” and get creative with colourful ingredients and textures (add granola and eat it with a spoon!)

Liquid Energy – Use superfoods to give you a boost (no booster juice!!!). Make your own blend and enjoy in the morning, afternoon or pre/post work out!

You are in luck because I have provided simple steps on to make the perfect smoothie every day.

How to blend your way to health:

These can be made in any blender (but a Vitamix or BlendTech are highly recommended!).

1. Start with 2 cups of liquid – rice milk, almond milk, hemp milk or coconut water
2. Choose your protein (2 tbsp. or more)– raw brown rice protein (I like Sun Warrior), hemp protein, hemp hearts or almonds
3. Choose your fruit (1/2 – 1 cup of either)– blueberries, raspberries, banana, mango, avocado or dates
4. Choose your green (one handful)– spinach, kale, chard, sprouts, cucumber or (1 tsp) greens powder, spirulina or chlorella
5. Choose your superfoods – (1 tablespoon of one or more) goji berries, cacao nibs, maca, mesquite, hemp seeds, raw honey, chia seeds or matcha green tea

Have fun and get creative!

Marni Wasserman
Is a natural personal chef and holistic nutritionist.
www.marniwasserman.com

Boost Yourself Up – Naturally!

What to do, what to do – get the flu shot or not…I can’t give you the answer but what I can give you is some insight as to how you can boost your  immune system and stay healthy during this  vulnerable time of year.

I am not going to get into a whole discussion of why I disagree with the flu shot. It is not fair – there are at risk populations and situations that people strongly feel they need to get it. Great, I am not going to argue. However – my concern is that there isn’t enough research out there on the flu shot – but there is valuable and vital information on how you can boost your immunity and stay healthy naturally.

So here are some tips to keep things boosted up!

1. Eat Plenty of fresh organic Fruits and Vegetables - they contain high doses of naturally occurring vitamins, minerals, antioxidants and enzymes some key players are : broccoli, kale, sweet potatoes, carrots, apples, berries and citrus fruits

- Some extra special additions are garlic, ginger and onions – these guys contain naturally occurring properties that fight off infection and help to keep your immune system strong

- Manuka Honey is also super important – it is antibacterial and tastes delicious!

2. Take an extra dose of Vitamins and Minerals ( I am not one for supplements – but this is the time to use them!) : Vitamin C, Echinacea, Sambucol, Vitamin D, Zinc, Deep Immune

3. Drink  your greens and eat Superfoods – Vitamineral Greens, E3 Live, Vega, Camu Camu, Goji Berries

4. Keep your body Moving – get into the routine of doing regular physical activity (yoga, pilates, resistance training, running, kettlebells, swimming team sports etc..). Moving your body will help to keep your lymph flowing and allow “stuff” to move through your body. Exercising also makes you feel good!

5. Make sure to get lots of Rest – try to get at least 6-8 hours of rest every night. If you like to nap, take a quick power nap mid afternoon to keep you rejuvenated and fresh (I wish I could nap!)

6. Drink lots of fluids – Keeping your body hydrated will help to flush toxins out of your system and keep your cells happy. Herbal teas (ginger, hibiscus, echinacea, nettle, dandelion, astragalus, reishi mushroom)  lemon with warm water and lots filtered water are a great way to get started!

It doesn’t take much to keep your body healthy. So whatever you decide to do – that is your choice. Just remember – that just because you get the flu shot – it doesn’t mean you can’t get the flu. So be sure to do whatever you can to boost your immunity on your own – these remedies work and have worked for decades. There was a time when flu shots didn’t exist – but natural remedies did! So go back to the roots of nature and stay healthy!

Super Immune Boosting Drink

1 cup warm water

1/2 lemon – squeezed

1/2 orange – squeezed

1 tsp grated ginger

1 tsp goji berries

1 tsp manuka honey

The Power of Sea Veggies

I know you have heard of seaweed, also known as sea vegetables, and I know you have eaten them a number of times (whether you realize it or not) -but before you turn up your face and look the other way, let me tell you how amazing they are and what they can do for your health!

When I refer to sea veggies it is anything that, yes, grows in the sea and this includes nori (what your sushi is wrapped in), wakame (what is in your miso soup), arame (often in your seaweed salad), dulse, kombu, kelp, hijiki and the list goes on. The list even carries over to varieties of seaweeds that are in hidden forms of commercial foods such as ice cream, baked goods, jelly, salad dressings, chocolate milk and toothpaste. This is what I mean when I said you’ve eaten them many times before – and you didn’t even know it.

These little wonders, because they are grown in the deep depths of the sea, carry with them the highest doses of vitamins and minerals. All of which are essential to human health and daily nutritional balance. Sea vegetables are singularly the most nutrient dense food, as they are earth’s first vegetables and the best part is, is that they are delicious! Sea greens are a direct manifestation of their environment and therefore contain and abundance of minerals that is 7-38% of their dry weight. In such small amounts, seaweed contains more vitamins and minerals than any class of food. It supplies all the  minerals needed for human health in proportions very similar to those found in human blood. The most significant elements that can be found in sea greens are calcium, iodine, phosphorous, sodium,and iron. Sea veggies are also extremely rich in protein, vitamin A, B, C and E.

The health benefits of sea vegetables is so vast and incredible. They do everything from reducing blood cholesterol, removing metallic and radioactive elements from the body, and prevent goiter. So if you are suffering with a thyroid problem, like so many women these days, then sea veggies are for you! Seaweed also has antibiotic properties, counteracts obesity, strengthens bones, teeth, nerve transmission and digestion. Seaweed is also an incredible beauty aid as they help to maintain glowing healthy skin and contain anti aging properties. To me, this sounds like the perfect food!

(Source:  The New Whole Foods Encyclopedia by Rebecca Wood)

So how do you use sea veggies?

The garden of sea veggies is extremely versatile and they can be used in a number of recipes and incorporated into numerous styles of cuisine and compliment or accent many dishes from soups, salads and desserts. To explore this world of sea veggies and roll your own sushi, I encourage you to join me next Thursday October 8th at my Scrumptious Sea Vegetable class!

If you have ever used or tried sea veggies, share your story. Leave a comment and let us all know what you have done with Sea Greens!

"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!