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?

Squash – 3 ways!

Have you ever seen squash grow? From a tiny little leaf to a heaping plant that can virtually take over you garden – my backyard is just bursting with my favourite veggie – butternut squash!

Isn’t it just gorgeous!

Just in time for fall, I thought I would give you a head start with some mouth-watering recipes that feature, yours truly, The Butternut Squash. The name of this  veggie, sure isn’t anything to capture audiences – but it’s taste is magnificent. Beaming with yellow-orange goodness, it is soft, moist, tender, sweet and just so incredibly good for you! If squash isn’t already part of your regular meals, try to make it one this fall!

Most people are afraid to approach a squash, it is big, hard and has a tough skin. But that is no reason to shy away. The simplest way to approach a squash is to first, cut it in half width-wise or length-wise – scoop out the seeds and roast it in the oven face down for about and hour. From there you have soft squash that you can scoop away from the skin to make soup, dips, desserts or a mashed side dish or you can eat it straight out of it like a bowl (see below).

Otherwise, you can cut the whole squash up into sizable chunks and start to peel the skin off. Then you can cut your squash into cubes and roast them in the oven like “fries” and then eat them as is, or add them into pilafs and other dishes.

By the way, squash skin is completely edible and full of fiber and nutrients !

WAY # 1:

Adding baked or roasted squash cubes or pieces into a recipe.

I did this last week in my Millet Garden Bowl. Where squash is just an accent or addition to the recipe for texture, colour and flavour. This is easy and can be done to other recipes such as soups, noodles, grain salads, and desserts!

WAY # 2:

Putting your meal inside of half a squash.

Since most squash’s including acorn, butternut, buttercup etc… are rather large, they can act as an amazing vessel for your meal. It also looks really elegant and gourmet! What can be more fun than eating your bowl?

Half a squash filled with wild rice with fresh herbs (recipe below)

WAY # 3:

Blending squash into a recipe.

Whether it is a dip or a soup, butternut squash is creamy, smoothie and consistent. Once blended, it adds such a delicate sweetness throughout your entire recipe.

 

Sprouted wrap with roasted squash dip (recipe below) topped with kale, sprouts, beets and carrots!

 

What’s squash got, that I want?

1 cup of baked squash as 145% of your daily recommended vitamin A, and is one of the top sources for alpha and beta carotene.

Squash usually isn’t thought of as being a high-fat vegetable, but it contains a healthy amount of anti-inflammatory omega-3 fats.

Healthy, energy-sustaining complex carbohydrates and B-vitamins help to balance blood sugar.

Lots of flu-fighting vitamin C helps get you through the season without the sniffles.

Share with Us!

What’s your favourite Root Veggie?

Do you love butternut squash? Why?

What do you make with squash?

Wild Rice with Herbs

1/2 cup brown rice, cooked

1/2 cup wild rice, cooked

1 1/2 cups water

1 tbsp olive oil

1 cup green beans, chopped

1/2 cup kale, chopped

2 green onions, chopped

2 tablespoons chopped fresh, thyme, parsley, rosemary

1/4 cup unsweetened cranberries

1/4 cup pinenuts

1/4 cup cooked white beans

 

1. Rinse and drain wild and brown rice. Place in pot and dry toast for 1-2 minutes. Add in water, bring to a boil and simmer for 45 minutes.

2. In a separate pan, add in olive oil on low heat and lightly saute green beans for 1-3 minutes. Add in kale and green onions and stir until softened and turn off heat.

3. Stir in fresh herbs and combine all the vegetables along with cranberries and pinenuts.

4. Once the rice is cooked and has absorbed all the water, combined with vegetables, herbs and cranberry mixture.

5. Add in white beans and toss in a large bowl.

 

Roasted Squash & White Bean Dip

1 cup roasted (with olive oil and sea salt) squash, cubed

2 cups cooked white beans

2 tbsp tahini

1 tsp cumin

1/2 tsp turmeric

1 clove garlic

1 tbsp olive oil

1/4 tsp sea salt

1/2 cup bean cooking liquid or water

 

1. Combine cooked white beans and squash into food processor and puree for 1 minute to combine.

2. Add in remaining ingredient and continue to pulse until a creamy, thick texture is derived.

3. Add sea salt and other herbs to taste.

 

Serve in a wrap with fresh veggies, eat with raw veggies, flatbread, corn chips, tortillas. Top it on pasta, cooked grains or steamed vegetables.

Why choose “Forks Over Knives” ?

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

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

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

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

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

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

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

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

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

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

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

Marni’s Simple Solutions for Eating More Plants Today!

Learn how to Thrive on a Plant Based Diet

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

Come on a Delicious Retreat with me!

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

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

Learn some of my favourite Tips on how to go Veggie

Learn the many ways to get your Calcium without Milk

 

Have you seen the film?

What where your thoughts?

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

 

 

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!

From Sha Sha….with Love!

Last Monday, family day – Ryan and I went to the Sha Sha Co. factory. If you aren’t familiar with this incredible product line, it is about time you are! Sha Sha Bread Co is a Canadian bakery company that is responsible for making some of the most incredibly nutritious and tastiest products on the market. From a variety of sprouted breads, to delicious heart shaped cookies, and more recently launched is their new bio buds and a sprouted buckwheat snack.

I have been in love with thier products (breads, pizza crusts, flatbreads) for years now, as they embrace spelt as a staple grain, they take pride in the baking process by soaking and sprouting their grains and everything they make just tastes so good and is made with love.

I will be featuring some of thier products at our wedding and Ryan will be fueled on ShaSha goodness for his treck to the north pole – see more here!

It is one thing to love a product and buy it and use it. But it is another thing to actually meet the creator himself, Sha Sha, and go to visit the factory. Everthing just seemd happen coincidentally. Ryan and I were planning to go and visit the factory on Family Day, and just the weekend before, I attended the annual Organic Groweres Conference and listened to Sha Sha speak at two seperate lectures over the weekend.

Sha Sha is purely passionate about what he does. He is a baker at heart and wanted nothing more than to make the most nutritoius breads and baked goods. He set out on this mission and now has a full thriving business because of it. I can totally relate to this, as a good business just doesn’t come with hard work and money – it comes with passion and love. Something I take pride in everyday with my own business. So after hearing the voice behind the breads and goodies I have been indulging in for years, this made me even more excited to visit his home…the ShaSha Co. factory.

I call it a home, because that is truly what the factory felt like. Being a family run business – it is has the warmth and feel as if we were invited into Sha Sha’s home. With kids and families part taking in the free event on family day you could just see how excited kids actually get about their products. Using bright colours and friendly packaging also thier facility is nut free – which opens it’s doors to even more avenues. The factory also implements green practices that have the environment in mind like re-using water, being efficient with energy and power usage, managing waste and paper trails and sourcing local and organic products as much as possible to keep the costs and travel emissions low! Sha Sha is truly innovative in everything that he does and we all get to benefit from it as a result!

The array of products that Sha Sha offers

Sha Sha educating his visitors

Lots of Love!

Ready to be enjoyed!

 

 

Happy with our goodie bags of treats!

 

Can’t all factories be like this? Filled with love, making delicious happy and healthy products that everyone can enjoy?

Thanks Sha Sha for being a frontier!

 

Have you tried Sha Sha breads or products? if not…..

Tell me why you love them and I might just send you some delicious spelt ginger heart cookies!

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.

Attention Chocoholics Everywhere! There is hope.

Welcome my Guest Blogger today Sara Ouellette owner of Beyond Vitality!

As some of you may know, I have been living abroad discovering the world’s natural health products and superfoods.  For three years I traveled back and forth between Canada and the beautiful exotic country of Venezuela, finally moving there permanently this past September.  I loved discovering all the local superfoods, those that we up in Canada (no we don’t live in igloos), cherish so much!

I could go on forever about all the wonderful and nourishing treats from nature that Venezuela has to offer!  The many landscapes of this tropical warm country have everything including wild aloe vera plants, coconut, cacti, noni, papaya, sea weed, pineapple, pumalaca, cacao and much more!

Chocoholics…this is for you…so listen up!  The one superfood I want to talk to you about is real chocolate.  I’m excited to tell you that real RAW chocolate is indeed a superfood!  You can turn cravings for cooked, processed chocolate into super-nutrition instead. All chocolate is made from the cacao fruit.  Inside the cacao fruit are beans.  These cacao beans are used to make RAW, organic chocolate!

Cacao Fruit

I was fortunate to have seen the process in which cacao is produced.  I visited my friend’s organic cacao farm in the lush rainforest of Los Altos, Venezuela. How amazing is it that they produce their OWN chocolate!  Yummy!  Venezuelan cacao is the finest, rarest, most expensive cacao in the world.  The beans have a unique flavor.  In case you are wondering, cacao tastes similar to, yet BETTER than, Baker’s Unsweetened Chocolate. A natural sweetener can often be used in conjunction with your raw treat ingredients, such as raw honey, stevia, coconut sugar, agave nectar, banana or pure maple syrup.

The cacao beans are grown in the mountains using no pesticides, fertilizers or chemicals of any type.  The trees in which the cacao fruit grows are irrigated by the fresh water that runs down from the clouds in the forest-topped mountains. Once the beans have been harvested they are sun dried right on the small property in the mountains, and hand packaged for local consumption.

Sun Dried Cacao Beans

When looking for cacao or raw chocolate in health food stores, it’s very important to look for fair trade and organic varieties that support small, indigenous farmers in Central/South America and the West Indies.

So why is it ok to LOVE raw chocolate?  Well, first off, it tastes divine.  And second, it’s good for you.  The cacao bean contains a wide array of amazing nutritional properties.  It is filled with antioxidants and alkalizing minerals, including high levels of magnesium and sulfur. Back in high school, I used to crave EVERYTHING chocolate uncontrollably…mostly processed chocolate (aka Reese’s Peanut Butter Cups or Nutella).  Processed chocolate is NOT the same as good quality raw chocolate!  When cacao is cooked, most of its nutritional properties are completely destroyed.  Chocolate cravings often indicate a magnesium deficiency because your body is craving the magnesium from the cacao.  Processed chocolate never satisfies your body because it has close to NO minerals and it’s filled with refined sugar, which is acidifying in the blood and actually leaches out minerals from our bones and tissues!  Since I started consuming quality raw cacao, I haven’t yet had another “processed” chocolate craving.  Really…it’s been over two years now!

The cacao fruit is sweet and tasty.

A study by the Center for Health and Nutrition

Elaborates the following findings: “Analysis of the fruit powders demonstrated that the antioxidant capacity of cocoa powder was significantly greater than blueberry, cranberry and pomegranate powder on a per gram basis. The total polyphenol content of cocoa powder appeared to be greater than acai, blueberry and cranberry powder; however these differences did not reach statistical significance. The total flavanol content of cocoa powder was significantly greater than all of the other fruit powders tested.”

Not only is it high in antioxidants and minerals, cacao may also increase your focus and alertness, making it a good healthy alternative to your morning coffee.  I love adding cacao to my breakfast shake.  Who would have thought chocolate would be “healthy” option for breaky!

Cacao also contains plenty of nutrients that keep you happy J Chocolate is often associated to love and seduction. This is all because cacao contains phenylethylamine. Also, your brain produces a neurotransmitter called Anandamide when you’re feeling GREAT. Eating cacao makes this neurotransmitter stick around longer thus increasing your happiness.  Raw cacao beans, nibs or powder can be used in a variety of ways.  I like adding it in baked goods, oatmeal, shakes. and to make a cup of hot chocolate to warm up on a chilly day.

Try out my favorite morning shake that uses cacao as your wake-me-up “stimulant” instead of coffee.  It’ll start you out on a positive vibe and leave you full of happy energy!

Cacao-Banana Dream Shake  (aka the “Happy Shake”)

1 scoop sprouted vegan protein (or 100% natural whey protein isolate)

2 tbsp of ground flaxseed

1 tsp raw cacao powder [makes you happy]

½ medium banana [increases serotonin to give you a natural “high”]

½ cup organic almond milk (or hemp milk)

¼ tsp natural vanilla extract (optional)

Blend all ingredients while adding water and ice as needed.  Serve fresh.  ENJOY!

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!

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

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!

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!

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!

Stirring Things Up!

It’s always good to stir things up every now and then. Whether it is in a salad bowl, a pot of soup, a blender or a wok – it is easy to make a nutritious meal out of a combination of great ingredients. As simple as it is to make a stir fry, I find that often people are very intimidated to “stir” things up in their own kitchen. I often get asked by my clients or participants at workshops and even in my cooking classes – “what do I put into a stir fry? how many veggies can I use? what type of protein should I use? how do I make a “healthy” Teriyaki sauce?” These are all great questions, but it is much easier than people think to make a great stir-fry. I just tell people to just get creative and have fun! What you need to get started is a wok or a large stainless steel pan. I use Titanium cookware for my pots, pans and woks- they are great quality, conduct the best heat, non coated and rarely get burned or have stuff stuck to them – so in essence perfect for a stir fry! Once you have that all set, get your stove top turned up to high heat, throw a little grapeseed oil or coconut oil in the pan (two great oils for high heat cooking) and start stirring. You need to be quick, small movements, always keep the veggies moving. Don’t ever let them stay in one spot for too long. You want to cook them, but just a little – a really good stir fry will have crisp, tender and colourful veggies – that are just lightly cooked. There is nothing worse then a wilted brown, dark and soggy stir fry!
What I love about making stir fry’s – is that you can get as creative as you want and just throw anything in there. You can make a different combination every time! So there really should be no stress about choosing the right vegetables. For starters it is always good to have some onions, celery and carrots, they provide a great base. Then go crazy with anything like kale, broccoli, bok choy, peppers, bean sprouts, snap peas, green beans to zucchini and even eggplant. For my delicious bowl of goodness (photo above) this week I grabbed a whole bunch of fresh veggies from my garden (kale, carrots, broccoli, snap peas) added some purple cabbage and combined them with marinated Tempeh, Spelt/Buckwheat Soba Noodles and a simple “Teriyaki” sauce (you can just make some extra sauce and use that to marinate the tempeh).
Then I topped it with homemade sprouted mung beans. This just added a little extra boost of protein and raw enzymes to my meal to keep it fresh, light and crunchy!

So next time you want to stir things up, don’t be afraid! Grab some veggies, cook up some buckwheat noodles or brown rice, top it with marinated tempeh (or tofu, organic chicken, wild fish) for a change, and you will have yourself a nutritious and satisfying dinner!

Simple Teriyaki Sauce

2 tablespoons toasted sesame oil
1/4 cup tamari
1-2 cloves of garlic, minced
1 tablespoon of chopped ginger
juice of one orange
1-2 tablespoons brown rice vinegar
1 tablespoon brown rice syrup