Maca Macqui Breakfast Granola bowl

It’s not hard to tell by now if you have been reading my blog that i am a smoothie fanatic. Coming out with new combinations all the time to get my morning fix for a super powered breakfast.

With the help of my friends at Navitas Naturals –  I am able to infuse my smoothie with the best of super foods.

I have been sampling this wonderful new dried berry powder from the Macqui berry.

Here are the specs.

Mak -ee

The edible purple berries of the native Chilean evergreen shrub (Aristotelia chilensis).

Anti-aging Berry

Maqui berries are native to the pristine Patagonia region of Chile, where they are regularly consumed by the Mapuche Indians – one of the longest-living cultures in the world. Recently, scientific research has confirmed a strong connection between the protective nutrients found in maqui berries and richer, disease-free mode of living.

The Power of Maqui

With an amazingly high ORAC value, maqui berries offer more antioxidants than any discovered fruit – with a particularly high potency of anti-aging flavonoids like anthocyanins and polyphenols. Recent studies have demonstrated these antioxidants to support a wide variety of bodily functions, including improved brain performance, heart health, liver strength, anticancer activity and – as the Machupe Indians likely know – overall longevity. Plus, the fruit offers a premium source of vitamin C, calcium, iron, potassium, and is a natural anti-inflammatory food.

Antioxidant Advantage

With such a profoundly rich supply of health-improving phytochemicals, even using just small amounts of maqui powder will vastly enhance the nutritional benefits of other foods or recipes. Containing a mild, unsweetened berry flavor, maqui is easy to use: try blending with other fruits or sweets in smoothies, desserts, or sprinkle on top of a breakfast bowl.

Maca (ma-kuh)

a herbaceous plant native to the high Andes of Bolivia and Peru. It is grown for its fleshy hypocotyl, which is used as a root vegetable and a medicinal herb.

Incan Strength

The root of the maca plant has been used in indigenous Andean cultures as a source of nourishment and healing for many millenniums. A radish-like root, maca is indigenous to the mountainous and ragged terrain of the Peruvian highlands. Although its foliage may be small and unassuming, the harvested root of the maca plant was traditionally used by Incan warriors in preparation for difficult expositions and battles, and was consumed to increase stamina and energy. So esteemed was this special root, that it later became used as a form of currency by the Spaniards — a practice which still carries on in some areas of Peru even today. Enjoying a massive resurgence in use, maca continues to be one of the most appreciated superfoods on the market. Navitas Naturals offers maca in 4 forms to suit all needs: a raw powder, a gelatinized powder, and a capsulated form of each.

 

Given that this is a superfood powerhouse, different from Acai – which I also greatly love, I am thrilled to have it part of my morning smoothie routine.

To complete my bowl I have added my

Maca Macqui Breakfast Bowl

1 cup almond milk

1 scoop Sun Warrior Protein

1/2 frozen banana

1/2 cup frozen blueberries

1/4 cup chopped spinach

1 tsp maqui powder

1 tsp maca powder

1 tbsp coconut oil

 

Place all ingredients in the blender and blend until smooth! Enjoy and top with some  GIRLNOLA granola!

Fuel Your Workout Right

Energy bars and protein bars are perhaps one of most poorly marketed food items. Advertising leads us to believe that many common ingredients found in these all-in-one nutrition bars are actually not that bad for us – or worse, even good for us. The problem is that most of them are not even made from foods at all, but instead from synthetic derivatives from poor-quality sources.

It can be tough to figure this out on your own, so be sure to keep these tips in your back pocket next time you go to grab an energy bar.

Common ingredients:
High-fructose corn syrup: Added as an inexpensive sweetener, it is worse than regular white sugar.  It is genetically modified, and is suspected to cause insulin resistance.

Soy isolate: It may sound natural and healthy, being a soy product, but it’s not something you could make yourself (warning sign!). Instead, it is put through several acidic and alkalizing baths to remove fibre, and separate and neutralize it. It’s also processed at such high temperatures that it can change the structure of some of the protein.

Whey protein: The most popular protein out there isn’t as great as many people assume it is. While it does have a high absorption rate in the body, it is also extremely allergenic. It doesn’t contain lactose, but because it is still a dairy product it can cause mild allergenic reactions such as inflammation and bloating.

Natural flavour: This is the most unassuming item on the list as one would think that “natural flavour” equals healthy, but this ingredient is actually MSG. Commonly known to reside in take-out boxes, MSG is added as a “flavour enhancer” and could have side effects like facial pressure, headaches, nausea, and chest pains.

Fractioned palm oil: A cheap oil used for its high heat stability.  It is bleached, filtered, melted, degummed, and refined before it’s ever added to a food product.  Look out for palm kernel oil as well, as it can’t be obtained naturally; it has to be extracted from the pit with a gasoline-like solvent.

Maltodextrine (corn): Another corn product finds its way into our food with this cheap, easily digestible sweetener. It is low calorie and absorbed as quickly as regular glucose. It is nowhere near a natural product, and is genetically modified.

Artificial sweeteners (malitol, sucralose): Common sweeteners found in “health food” products are maltitol and sucralose. Maltitol is a low-calorie hydrogenated maltose made from genetically-modified corn starch. Sucralose (yes, Splenda), is calorie-free chlorinated sugar. The problem with these low- or zero-cal products is that their sweetness tricks the body into thinking it is receiving some form of energy (sugar).  When it only receives a chemical sweetener, its craving for energy isn’t satisfied, and ends up craving more sugar.

Top five things to look for in a good nutrition bar:

• Natural protein source (nuts, seeds, quinoa, brown rice protein, hemp protein)
• Natural sweeteners (brown rice syrup, honey, maple syrup, stevia)
• An understandable, short ingredient list
• It doesn’t double as a candy bar (by containing 24 grams of sugar, which is the same amount found in chocolate bars!)
• Has as few processed ingredients as possible. When in doubt, just go for the nut and seed bar. Remember to check what the sweetener is!

You can also make your own whole-food energy bars instead, with this recipe.

Energy Granola Bar

Ingredients:
¼ cup raw sesame seeds
¼ cup coconut oil
1/3 cup honey
½ cup almond butter
½ cup rice syrup
2 cups rolled oats
1 cup puffed brown rice cereal
1 cup dried apricots and raisins
½ cup pumpkin seeds
½ cup sunflower seeds

Directions:
1. Line a 13×9-inch pan with parchment paper.

2. Preheat oven to low setting (180-200F).

3. In medium saucepan, lightly toast sesame seeds over medium heat until they brown. Remove from heat.

4. Add oil, honey, almond butter and rice syrup. Stir until smooth.

5. In a large bowl, combine remainder of ingredients. Pour liquid mixture over top, and stir to combine. Do not over-mix.

6. Pack mixture into pan, pressing down firmly with back of warm, wet spatula or hands.

7. Place in preheated oven for 20 minutes.

8. Allow to cool and cut into bars with warm, wet knife. Store in fridge or freeze up to three months.

Get even more fitness-focused recipes in my Fit and Fabulous cooking class on November 7th!

Share with us!

What do you eat after a workout?

What’s your favourite energy bar?

What’s your favourite type of protein to use?

Chewy Chia Goodness Giveaway!

Chia seeds get some good attention on my blog. As they have very quickly become one of my new favourite ingredients to use on a daily basis. I am always discovering different ways to use them and my new favourite way to to make it into cereal.

It can be added to a cereal for a boost of fiber, protein, and healthy fat as I highlighted here.

Or it can be made into a bowl of cereal on it’s own. Thanks to Ruth’s Hemp Foods, she has made this rather easy by creating an amazing product called “Chia Goodness” which is of heart-healthy chia seeds loaded with various different flavour combinations to make each one individually unique!

Ruth’s Chia Goodness Flavours are:

Ginger cranberry
Chocolate
Original
Apple Cinnamon

They are all so delicious. Just add some water or almond milk and watch it expand. It really is like a chia pet! It grows until it is almost double the amount and you have a bowl of chewy chia cereal. That will will provide you with fiber, healthy fat an abundance of energy!

Even though they are all tasty, I am a fan of the original as I still like to make each bowl different and make it my own. I love adding in fresh blueberries, strawberries, coconut nectar or sometimes I will even add in cacao, goji berries, almonds, banana. Whatever I’m feeling that day is what I will add in!

My typical Chia Goodness breakfast:

2-3 tbsp original Chia Goodness
1/4-1/2 cup almond milk or hemp milk – blended with 1 tbsp Sun Warrior + 1 piece of banana
1/4 cup fresh fruit, blueberries, strawberries (from my garden)
1 tbsp coconut nectar
1/4 tsp cinnamon

If you are just dying to try your own version or sample one of Ruth’s delicious flavours of Chia Goodness…now is your chance!!

Chia Goodness Giveway!
Contest Rules: You must live in Toronto and must be able to come and claim your prize from me directly!

If that is all clear, then….

1. Comment below and tell me why you love chia seeds or want to try Chia Goodness
2. Share this post on Facebook – and must be a fan of both Delicious Knowledge and Ruth’s Hemp Foods
3. Share this post on Twitter – and be sure that you are following me!

To find out more about Chia seeds and where and how to use them…read about why I just love this super seed that keeps on giving!

Learn how to use Chia Seeds:

 

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?

 

 

How YOU can live longer NOW!

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

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

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

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

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

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

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

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

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

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

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

 

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

Want more guidance?

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

AND/OR

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

AND/OR

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

So… what’s the story with soy?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Arame Soba Noodle Salad

What’s in it?

1 tsp dried basil

½ tsp dried rosemary

½ tsp salt

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

½ cup arame (sea vegetable)

2 cloves garlic

1 tsp gingerroot

¼ cup rice vinegar

¼ toasted sesame oil

3 tbsp tamari

1 cup chopped green onions

1 carrot grated

1 cup of toasted pine nuts or black sesame seeds

1 cup shelled and cooked edamame (optional)

How it’s made!

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

 

 

Due North…on Super Foods

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

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

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

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

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

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

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

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

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

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

Navitas Naturals:

 

 

 

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

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

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

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

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

 

Sha Sha Bread Co:

 

 

 

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

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

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

Sun Warrior Protein:

 

 

 

 

 

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

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

GoConuts

 

 

 

 

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

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

Emergen-C

 

 

 

 

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

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

Endangered Species dark chocolate

 

 

 

 

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

Halvah

 

 

 

 

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

Amazing Grass

 

 

 

 

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

Manitoba Harvest

 

 

 

 

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

Big Tree Farms

 

 

 

 

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

 

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

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

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

 

 

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.

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?

The Cauliflower and the Pea – a True Love Story!

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

The end!

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

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

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

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

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

Split Pea Soup

What’s in it?

2 ½ cups green or yellow split peas

1 large onion, peeled and chopped

3 carrots, peeled and chopped

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

2 celery stalks, chopped

Pinch of rosemary

Pinch of thyme

Fresh oregano

Pinch of sea salt

Freshly ground black pepper

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

How it’s made!

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

The super seed that keeps on giving!

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

Nutritional Benefits:

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

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

How you use it:

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

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

Where to buy it:

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

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

How to Store it:

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

Super Chia Breakfast

1/2 cup rolled oats, cooked or sprouted buckwheat

3/4 cup almond or hemp milk

1 tbsp Chia seeds

1 tbsp Goji berries

1/2 tsp Cinnamon

1 tbsp Raw honey

Place rolled oats or cooked buckwheat into a pot.

Top with milk, chia, goji and cinnamon.

Bring to a low simmer for 5-10 minutes.

Stir in raw honey.

Enjoy!

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

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

What goes in your cereal?

Move over Whole Wheat. Here comes Kamut!

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

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

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

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

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

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

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

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

they are this small!!

Spiced Carrot Ginger Muffins

What’s in it?

2 cups whole grain Kamut flour

1 teaspoon baking powder

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

1 teaspoon baking soda

1/2 cup maple syrup

3/4 cup vanilla rice milk

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

2 tablespoons applesauce

2 tablespoons grapeseed or coconut oil

2 medium carrots, grated

1-2 tablespoons ginger, grated

1 cup raisins

What You do!

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

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

Have you tried Kamut?

In what or how?

Please share!

Super Powered Protein Pancakes

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

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

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

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

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

Mesquite Power Pancakes

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

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

½ cup Rolled Oats

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

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

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

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

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

1 teaspoon cinnamon (balances blood sugar)

1/4 teaspoon sea salt

½ cup fresh blueberries (antioxidants)

1 tablespoon coconut oil (energy)

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

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

-       mix the dry ingredients

-       mix the wet ingredients

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

-       warm a hot skillet or pan with some coconut oil

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

Delicious Snacks For Everyday Enjoyment!

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

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

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

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

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

Setting up for my Delicious Snacks Demo!

The line up of ingredients used in my Snack Recipes

Making some Delicious Snacks!

Lining up to sample some of my Delicious Snacks

(Smoothie, Guacamole and Power Bites)

 

Liquid Nutrition Smoothie

What’s in it?

2 cups rice, coconut, almond or hemp milk 

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

½ cup blueberries or mixed berries, fresh or frozen 

1 banana, fresh or frozen

½ cup chopped mango, peaches or pear 

1 tsp raw honey 

½-1 cup packed fresh spinach leaves 

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

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

Wholly Guacomole

What’s in it?

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

4 green onions, 2 inch slice

3-5 tablespoons lemon or lime juice

1 teaspoon ground cumin

½ teaspoon ground coriander

1 clove fresh garlic, crushed

½ bunch parsley

¼ teaspoon sea salt

2 large ripe avocados

¾ cup chopped tomatoes

How to make it!

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

Sweet Heart Cookies or Power Bites

What’s in it?

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

2 tbsp hemp seeds

1 cup chopped dates

1/4 cup goji berries

2 tbsp cacao nibs or cacao powder

1 tbsp raw honey

1 tsp mesquite powder

1/2 tsp vanilla powder

1/2 tsp cinnamon

1/4 tsp sea salt

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

How to make it!

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

Do you love Delicious Snacks?

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

Boost up with a Prana Bar!

If you haven’t tried or heard of Prana Bars before, let me give you an introduction. These super-powered bars first made their way into my life when I was living in New York City going to Culinary School. I lived around the corner from this amazing health food store that was always stocked with unique products. I grabbed a handful of these bars one day, as I was enticed by their bright, colourful packaging and the ingredients were just as exciting. I am so happy I stumbled upon them because now every time I go to the US, I stock up (as they are unfortunately not available in Canada)! There are very few bars on the market that I stand behind and these happen to be one of them!

Prana bars have fun combinations like goji- goldenberry, acai-coconut, raspberry-pomegranate. So exciting and unique. Every bite is delicious and they are loaded with enzymes, protein and fiber. They are also raw, organic, unprocessed, non-gmo, soy free, no sugar added, gluten free, dairy free, vegan and all natural! They fill you up and make a great snack! (Delicious Snacks are my theme for the next few weeks – and these bars are included as one of the options for my packaged product guide to snacks – see blog post coming up soon!) Whether you enjoy them for breakfast, before a workout, after a workout, for a midday snack or just to tie you over between meals – they are sure to give you a boost!

So if you haven’t had the pleasure of trying these bars yet, I am offering a little taster teaser contest!!

The first 10 people in CANADA ONLY:  (sorry USA’ers I can’t send food to you – but you can order them directly from Prana Bars!)

1. To comment below and tell me why they would love to try a Prana bar

2. To Tweet about this Contest (+ follow me on twitter) – and comment about it below

3. To Post it on Facebook (+ become a Fan of Delicious Knowledge) – and comment about it below

Will be the lucky recipients of one of these super delicious bars!

If you are one of the first 10 to respond to any of the above you will get first picks of the flavour combination that you would just love to try!

Ready. Set. GO!

Goldenberry Goji

Apricot Goji

Raspberry Pomegranate

Apple Pie

Apricot Pumpkin

Coconut Acai

Mango Maca

Blueberry Coconut

Cashew Almond

Mango Maca

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!

"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!

Better than Timbits!

 

Of course these are better than timbits, because timbits are not even food. So really there is no comparison.(For those of you that don’t live in Canada – Timbits are donut holes!) I really should have titled this post “GREAT Balls of Bliss” – because the second you let one of these little gems break apart and melt into your mouth, there is no turning back-you are in bliss. But don’t have too many or you will be left with a tummy ache. Each little ball is so power packed full of nutrition – that you only need one or two to satisfy that sweet tooth or give you that much needed burst of energy. Just in case you didn’t know, timbits or donuts only do the opposite – they make you tired and sluggish – not to mention there isn’t one useful calorie in a donut. As they are filled with empty calories – meaning they contain refined white flour and white sugar and usually some low quality oils. Just for the record each “Bliss” ball is loaded with calcium, protein, fibre, iron, b vitamins, healthy fats and give you long lasting energy and make you feel great! So why not make something that looks just like it, is better for you and has a taste that is out of this world? Really there is not reason not to!

These little guys are so easy to make that all you need a food processor and some basic ingredients. What is also so much fun about making these, is that they are simple and they are not baked or heated. You can also sub in other ingredients and get creative every time you make them. If you or your child has nut allergies, you can use a seed based butter instead of almond butter or just just use pureed dates or figs. You also have the option of putting in all kinds of super foods like goji berries, spirulina powder, raw cacao etc… or you can just keep it to the basics like I did.

Chocolate Coconut-Almond Bliss Balls

3/4 cup almond butter
1/4 cup tahini
1/2 cup maple syrup
3/4 cup sesame seeds
1/2 cup cocoa powder
1 cup oat bran
1/2 cup quinoa flakes
1 cup coconut flakes

Procedure:

1. Add nut butter, tahini, and maple syrup to a bowl or food processor and blend until smooth.
2. Add sesame seeds, cocoa powder, oat bran and quinoa flakes and blend until mixture becomes like dough.
3. Scrape down sides of food processor as necessary. Spread coconut on a plate.
4. Rolled mixture into 1-inch balls and rolls in shredded coconut.
5. Cover and store in refrigerator for up to two weeks.

Happy Hemp Protein Loaves

This hearty loaf may not be much to look at, but it’s taste is amazing! You may be well acquainted with hemp already, or you may be reading this wondering, what does she mean by hemp… really?… in food?

Yes…Absolutely!

Hemp is actually becoming quite popular these days. It has a nutritional value that is off the charts. Let me tell you why…
Hemp is an extremely nutrient rich whole food. It is also one of the purest sources of raw plant based proteins. As a plant, this means that hemp is also extremely alkaline forming unlike many other proteins that come from meat, fish, eggs or whey which can be acidic to the body overtime. So for athletes and busy/active people, hemp is an amazing form of sustaining and nourishing energy. The protein present in hemp is also complete -containing all 10 essential amino acids which makes it ideal for vegetarians, vegans or anyone seeking an alternative source of protein. Hemp also contains balanced healthy fats – both omega 3 and omega 6 fatty acids. This makes hemp an excellent natural anti-inflammatory as well as providing the body with healthy oils for skin, hair and nails. If this isn’t enough already… hemp is also easy to digest (because it contains it’s own natural enzymes), contains a high levels of vitamins and minerals, antioxidants, fibre and chlorophyll. So if this isn’t a superfood, I don’t know what is!

There are so many ways that hemp can be consumed – whether it is as a seed (also know as hemp hearts), in a powder, as a flour or mixed in a blend- you can even by “hemp ice cream“. There are many options to choose from for your first go at hemp!

I usually start my day off in the morning with a hemp smoothie. I use Vega’s smoothie infusion, mixed with some organic fruit, rice milk and agave nectar. I sprinkle hemp seeds on salads or use them in baked or raw desserts and I use hemp flour to make delicious baked items like these high protein, low carb, gluten free loaves. They are hearty, filling and delicious. You can eat them in the morning or enjoy them after a good workout.

So if hemp is new to you, it may take some getting used to a gritty texture, nutty flavour and a greenish look. But it is worth it and your body with thank you for it in the end!

Enjoy!!

Hemp Coconut Mini Loaves

1 cup hemp flour (Hempola Brand)
1 cup coconut flour or coconut meal
1 teaspoon each baking soda and baking powder
1 organic egg or 1 tablespoon ground flax + 3 tablespoons water for vegan option
1/2 cup organic apple sauce or pureed apples
1 banana
1/4 cup maple syrup
6 tablespoon virgin coconut oil

Procedure

1. Add oil, maple syrup, and salt to mashed banana and beat until well mixed.
2. Add egg or flax and vanilla and mix well.
3. Add remaining dry ingredients and nuts. Mix until just blended.
4. Pour into greased mini loaf pan. Bake for 15-20 minutes.
5. Allow to cool on baking rack.

Miso Magic

Miso is a fermented paste with a texture like almond butter. It is made from soybeans, koji (a bacterial starter), salt and a grain – usually rice or barley.

There is quite a variety of Miso’s on the market, as soybeans can be fermented into a range of different flavours, from rich and savoury to delicate and sweet. They come in varieties of either dark brown, red, white or yellow in colour.

Miso is so wonderful and holds amazing health properties. Miso acts as an anti carcinogen, and is also effective in reducing the effects of radiation, smoking, air pollution and other environmental toxins. The darker the colour the more potent its medicinal properties. Miso is also a wonderful digestive aid because of the fermentation process. So having a cup of warm miso soup before or after a meal is the perfect choice is your digestive system is a bit off!

Miso is also a concentrated protein source, it contains approximately 12-20% protein depending on the source. It is also low in fat, but in keep in check that it is fairly high in salt!

Miso can be used in a variety of dishes and recipes. Because of the variety of flavours and colours to choose from, each one will derive a different outcome. It can be used in place of worcestershire sauce, salt and soy sauce as a seasoning agent. Miso is most typically used as the base of soup, where it provides a rich and flavourful broth. But it can also be used in marinades, salad dressing and even some desserts.

So get yourself equipped with at least two different varieties of miso (a sweet miso and a dark brown miso), so that you can create different recipes with different flavours. You will not be disappointed, as miso is magical and makes you feel good all over!

Quick Tip: Before adding miso to your pot of soup, take some water out and stir in the miso until it has completely dissolved. Then pour the miso mixture back into the soup pot with the heat turned off.

Miso should never come in direct contact with boiling water as it will affect it’s naturally occuring enzymes and delicate properties!

Sweet Miso Dressing:
½ cup white miso
1/3 cup agave nectar
½ cup mirin
¼ cup sesame oil
¼ cup lemon juice
¼ chopped ginger

In a blender, blend all ingredients until smooth. Store in refrigerator for 3-4 days. Makes about 2 cups.

Add this dressing to any salad or slaw with a variety of vegetables like: napa cabbage, carrots, beets, cucumber and throw some sea vegetables in too (arame, wakame, nori….)