Wean Green – Thinking outside the box!

With the growing consciousness for less packaging and waste it is worth investing in storage items that are long lasting, eco friendly and that look good.

I have recently gotten my hands on some fabulous glass storage containers from Wean Green.

A company whose philosophy is well rooted around creating small enough containers that mom’s could use to store baby food and kids snacks. Whether it’s a home made puree of vegetables or for other dried snacks.  It is nice to be able to have it all portioned out and ready to-use on demand.

These containers are not only eco, fun and come in different shapes and sizes but they can be used by anyone! Let’s think outside the glass box, as I am confidant that teenagers, adults and full time CEO’s can easily load their containers with foods and snacks will compliment their lifestyle and mealtime add-ons.

Some of these containers appear to be on the small side, but that just forces you to be more creative with the space you’ve got. It also is perfect because when you make a full batch of a recipe – let’s say for something like pesto, it’s nice to be able to portion it off for each time of use. The largest size is big enough for a hearty sandwich so before you start getting squeamish that there’s not enough room, let me give you some insight as to how some of these weeny containers can benefit your life.

Here are some of favourite uses for these containers:

Making sauces, dips and spreads. This is a perfect way to store them in indvidual sections so that they can be used without defrosting or using a whole batch of a recipe all at once.

In particular for something like pesto, or sundried tomato dip…both are great store, seal and freeze for future use.

 

Salad Dressings. Whether you are packing it up and taking it for lunch or keeping it in the fridge – either way it is sealed, airtight abd the best part is that it’s homemade! Try this one!

Trail Mix and dry snacks. Packed in your bag, purse of kit or in the cupboard you can use a slightly bigger container to store your fav nuts seeds and dried fruits. Give it enough room to shake and mix all in. Also portion our your favourite crackers, cookies, chips from my favourite companies. That way you don’t have to use a plastic baggie or eat right out of the box (which may sound good in theory, but there is something to be said about portion control when it comes to snacking).

Puddings, Yogurt or Frozen Desserts. Whether you are making a homemade sundae or parfait and having that all portioned out is great for not only portion control but makes it easy for your when you know you want dessert – it is all ready to go for those nights that you want to curl up in front of the TV with a yummy dessert in hand. it is also great for taking breakfast or a snack with you for the day. You don’t have to worry about peeling back the lid of a yogurt container – simply fill it up at home and you are good to go.

 

Banana Cream

2 frozen banana’s

1 tbsp coconut butter from Artisana

1 tsp lacuma powder from Navitas Naturals

 

Place all ingredients in a blender and blend until thick and creamy.

Remove, scoop into a wean green container and top with hemp seeds, goji berries and cacao.

 

I am doing a GIVEAWAY. I am offering you the chance to get your hands on one of these beautiful containers.

 

But first you must tell me…

Why you want to try a Wean Green container?

What you would put into your Wean Green containers?

Tweet about @weangreen and @marniwasserman and mention this post! (Sample Tweet below)

“I want to win an @weangreen from @marniwasserman to store my delicious food! #giveaway #ecohappy“

Become of a fan of Wean Green and Delicious Knowledge on Facebook and mention this post!

If you can accomplish all of this ++….you may just be the lucky winner!

TERMS & CONDITIONS: MUST live in Toronto!!! (no exceptions, the winner has to be able to come and claim prize)

Brazilian Banana Berry Buckwheat Muffins

 

Say that 10 times! I bet you can’t! It may not be worth saying it but, they are worth making!

Now every time I make some version of nut milk, I am inspired to try something new with the leftover pulp (fiber). Just about this time of year, every year there is something that has me craving muffins!

I made a fresh batch of Brazil nut milk the other day, complete with all the same goodies I use in my almond milk recipe. Brazil nuts are truly something special. They are not only the largest of the nuts, but they have such an interesting taste. Did you know that you only need 2 a day to get in your daily dose of selenium ( a major cancer-fighting antioxidant). Whether it is the whole nut or in milk form – you will still get the same benefit (well maybe not exactly but and for the sake of this recipe!)

Even though the milk and the fiber are separate after making nut milk – I put them back together in this recipe. So using this as my base and source of inspiration, I chose buckwheat flour for some reason to combine it with – maybe it had to do with the letter B?

Buckwheat – being gluten free, despite “wheat” in it’s name is loaded with magnesium and flavenoids  and helps to reduce the risk of cholesterol and heart disease. It has an intense and some would call it “bitter” taste. But to me, it is hearty, rustic and satisfying.

So now that I got the base covered – this recipe was starting to seem like my Moist Banana loaf, and since B was the theme, I decided to keep going with it. So in Banana’s went and for a change, some berries (blue and cran).

So their you have it – a gluten free, vegan muffin that is sure to get your energy levels going in the morning.

Share with Us!

What is your favourite kind of muffin?

What do you like to put in your muffins?

Have you ever made gluten free muffins before?

Brazilian Banana Berry Buckwheat Muffin

1 cup fresh Brazil Nut Pulp (fiber)

1 cup buckwheat flour

1 tsp baking soda

1 tsp baking powder

2 tsp mesquite

¼ tsp cinnamon

½ tsp sea salt

2-3 ripe bananas (depending on their size)

½ cup brazil nut milk

¼ cup coconut oil, melted

¼ cup maple syrup or coconut nectar

1/3 cup applesauce + 1 tbsp ground chia

1 cup blueberries and cranberries

How it’s made!

1. Pre heat oven to 350 F.
2. Mix wet ingredients and dry ingredients separately.
3. Use a large bowl for the dry ingredients. Then mix wet ingredients into dry and fold slowly, and mix together until there are no lumps. Stir in blueberries or chocolate chips.
4. Drop by spoonfuls into an oiled muffin tray or pour batter into a loaf pan.
5. Bake for 20 minutes if these are muffins or 40-50 minutes if this is a loaf.

Raw-freshing Mango Delights!

Delight your palette with this late summer treat!

With summer coming to a close (sorry to say that out loud)- I am getting in my last bits of creativity for summer raw, frozen desserts. When it comes to desserts, it’s all about something refreshing, dense, slightly sweet – and overall delicious. You don’t want to overwhelm your palette with too many things – and no one likes a filmy, sugary residue on their teeth!

The inspiration for this recipe came from tasting a tart similar to these years ago at a raw food demo I attended. I just haven’t been able to get them out or my mind. And if you can believe, it has taken me until yesterday to finally re-create what I could remember of them.

All I remember is the filling being super creamy, moist and tart. The crust being crumbly, chewy and rich. So I gathered my most favourite of raw ingredients and started creating.

Instead of doing a large pie, I opted for mini tarts. That way I could freeze them, and grab them. As oppose to trying to cut a “healthy portion” each time I wanted a slice. This way I could also decorate them individually… and they are just so cute!

They are bite size and easy to eat for a quick snack or dessert. Take them to a friends for a potluck or stash them in your freezer and keep them for yourself

Creamy Mango Delight

Crust:

2 cups dried coconut

1/2 cup raw cashews

3 tablespoons coconut nectar

1 tablespoon fresh lemon zest

1/8 teaspoon sea salt

2 tablespoons dried coconut

2 tablespoons dried goji berries and/or cacao nibs

Filling:

2 cups dried mango, soaked for 3 hours in 2 cups water with half a lemon wedge

1/4 cup pitted dates

1/4 cup raw macadamia nuts

1 tablespoon coconut butter or coconut manna

1 tablespoon lemon juice

 

1. In food processor – add the coconut, lemon zest, coconut nectar and salt until mixture forms a ball and is fully blended.

2. Press into a tart pan or mini tart pan and set aside.

3. In a high speed blender or Vita Mix - blend the soaked mango (set the soaking water aside) dates, macadamia nuts, coconut butter and lemon juice.

4. Blend until creamy, may need to fold with a rubber spatula for optimum consistency. Pour mixture into pie tart crusts and garnish with coconut and goji berries!

5. Place in fridge or freezer for a few hours so that it sets.

Share with us!

What’s your favourite raw dessert?

Do you love Mango?

When are you going to make these?

Triple Coconut – Ice cream Cookie Chipwich

Last week me and my assistant Abby took on our own recipe testing challenge: making an ice cream cookie sandwich. Something we have been drooling over and talking about for weeks and something I have never made before nor have I eaten in a long time. The last time I had a cookie sandwich I think I was at a baseball game,  or some kind of theme park and was most likely under the age of 10. So this was an exciting challenge to take on.

We found a cookie that we wanted to use as our base in a gluten free recipe book “The Gluten Free Vegan” By Susan O’Brien. Although most of the ingredients were totally up to par, we still made our own adjustments. Using three kinds of coconut ingredients these cookies could not fail to please our palette. The flour base we used was an all purpose flour from Cuisine Soleil a gluten free Canadian bakery that specializes in allergy free flour blends. This particular flour was a blend of tapioca, chickpea, brown rice flour. This gave the cookie a unique nutty flavour and allowed it to hold together. When it comes to gluten free baking it’s important to have the right blend so that your cookie doesn’t fall apart. Gluten free cookies will always be more crumbly and dense – but they can still taste amazing.

Since we had never made this recipe before, we weren’t really  totally sure how much the cookies were going to spread. So we plopped a whole bunch of cookies onto the tray and did batch number one:

They didn’t spread very much. So when there isn’t enough surface area, the bottom takes on the heat and starts to burn + all the chocolate chips shifted to the bottom which also caused them to burn. These cookies were too small and top heavy to make into cookie sandwiches so we put them on top of coconut ice cream for a small treat before the next batch:

 

For the second tray (of the same batter) I decided to press the cookie dough down flat so that they would form wider and larger cookies:

As you can see, now we have a great cookie to work with to make the perfect cookie sandwich!

 

So the big question…What are the THREE types of coconut used in this recipe?

Coconut Secrets Coconut Nectar + Coconut Sugar, Coconut Oil and Coconut Bliss Ice Cream – together helped to make the best cookie chip-wich we have ever tasted!

Note that this cookie is not only gluten free, but it is vegan, nut free, naturally sweetened with low glycemic sweeteners and full of superfood ingredients!

Coconut Cookie Chipwich

1 cup virgin coconut oil

1/2 cup coconut nectar

1/2 cup coconut sugar

1 tablespoon gound chia + 3 tbsp water (equals 1 egg)

2 1/2 cups Cuisine Soleil All purpose gluten free flour mix

2 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon sea salt

1 cup vegan chocolate chips

Procedure:

1. Preheat oven to 350F. Line a cookie sheet with parchment paper.

2. In a mixing bowl combine the coconut oil with coconut sugar and nectar and mix well.

3. Once the mixture is fully combined, add the vanilla and chia mixture and stir.

4. In another bowl, put in the flour, baking powder, baking soda, cinnamon and salt.

5. Add the dry mixture to the wet mixture and mix well.

6. Add the chocolate chips and stir together.

7. Scoop even balls of cookie dough on baking tray  and press down to flatten.

8. Bake for 15 minutes until bottoms are golden brown. Cool on a wire rack.

My favourite kind of Butter!

Take a look and see what I have to say about my LOVE for nut butters and what I use in my kitchen!

 

Since the term butter can be applied to more than just a creamed milk substance – but to anything that is thick, creamy and loaded with nutrients – I will share what kind of “butters” are my favourites!

These butters come from nuts and seeds and other plant varieties. When you take a nut or a seed and grind it down or blend it into a puree – you will get a thick, sticky substance that makes an excellent substitute for traditional butter and even peanut butter!

(The reason why I am not a fan of peanut butters is because there are so many allergies associated with it. Peanuts also often are grown where there is more a chance for certain toxin’s and molds to grow with it. And lastly peanuts – are actually not a NUT they are legume, grown from the ground and not a tree like most other nuts. But that being said, there are so many delicious and nutritious alternatives.)

It’s easy enough to make your own blends at home by grabbing at least a cups worth of nuts – let’s say almonds – placing them in your food processor and leaving it on for about 3-5 minutes. The oils will start to separate and you will get a smooth paste soon enough. If you don’t quite have the time or means to make your own then support companies that go out of their way to make them for us.

There are quite a few companies that I use to support my love for nut butters

Sun Butter – the best sunflower seed butter (tastes like peanut butter)

Blue Mountain Organics – better than roasted seed and nut butters (raw natural butters)

Then there is also Artisana which is a company that has put true love and care into the quality of their butters. They have a variety from nut based butters from almond and walnut to cocoa, coconut and tahini (sesame seed) butters. They use only organically sourced nuts. Which is extremely important. Since nuts are fat soluble, if they are not organic they usually carry with them toxins and other residues that can absorb within the nut. You can truly taste this purity in their products.

There is something (hopefully) for everyone. Since I love their packaging and product philosophy I have been so genoursoulsy given a whole batch of their wonderul products and now I want to give some away to you!

Tell me why you love seed or nut butters?

What do you put your “butter” on?

In order to win you must live in Canada and:

1. Comment Below

2. Share on Facebook

3. Share on Twitter

This contest is now closed! Thank you for all of your comments.

Homemade veggie burger love

It’s Burger season! The May long weekend has come and gone and people are lighting up their barbeques and throwing on a piece of meat, often overcooking it and tossing it on a white bun. This seems to be the tradition, but it doesn’t have to be!

As you have just learned meat does not equate protein or a healthful part of the diet. In fact, once cooked or shall I say putrefied as it is on a grill your meat becomes less edible and your body has to work extra hard just to break it down. That being said, there is a time and place for everything. If you are going to choose to eat meat, please source natural and organic suppliers such as The Healthy Butcher or other local choices and don’t over-cook your meat!

However, eating a veggie burger which is much easier for your body to digest, tastes amazing and is loaded with healthful plant based protein is a great way to go this summer. Now I have to admit, even some veggie burgers can be made with poor quality ingredients. Especially if made from the wrong kind of soy or some other derivative that is not natural. There can be so many preservatives and sodium shoved into a “natural” veggie patty. Then it is frozen, packaged and sold as a health food. This is where you need to do your homework and look at those labels!

What I am talking about here is a whole food veggie burger make with whole grains, seeds, veggies and love! It can be quite easy, just following a certain formula to get the right consistency and texture, and even if you don’t and it still tastes good, than that works too.

So I decided to take some of my favourite gluten free and vegan ingredients and blend them all together in a food processor for form patties that look like this.

Kind of looks like a real burger…right?

Once the patties are formed and baked, the next step is to pop them in the oven. Of course you can throw them on the BBQ as well, I would suggest putting them on a pan on some parchment as you wouldn’t want them to fall apart or get too overcooked.

Then once they are done, you can load them onto a sprouted bun, wrap, top on a salad, wrap in some collard greens or eat just as is. This is what my plate looked like…

Beet Quinoa Veggie Burger

What’s in it:

1 cup cooked quinoa

1/4 cup sunflower seeds

1 clove garlic, chopped

2 tbsp chopped parsley

1/2 red onion, peeled and chopped

1/4 cup grated carrot

3/4 cup cooked white beans

2 tbsp grated beets

1 tbsp tamari

2 tbsp brown rice flour

1 tsp kelp granules

1/2 tsp mustard powder

1/2 tsp ground cumin

1 tsp sea salt

1 tsp tapioca powder

3 tbsp fresh parsley

How it’s made:

Line a tray with parchment paper and pre-heat oven to 350F (optional).

1. In the bowl of a food processor place sunflower seeds and grind until a fine flour is made. Add the quinoa, garlic, parsley, onion and carrot, pulse until combined.

2. Add the white beans and continue to blend until smooth.

3. Put this mixture in the mixing bowl and add the remaining ingredients. Stir until everything is mixed together.

4. Take approx 1/4 cup of the mixture out, divide and form into 6-8 patties.

5. Place on baking tray and place into the oven for 20 minuts. 10 minutes each side to get them crispy.

6. Alternatively, place the patties on a grill for 3-5 minutes.

 

Do you make your own veggie burgers? What in them?

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?

 

 

A Sweet Giveaway

I am in a great mood this week and I feel like giving away goodies…gluten free ones, I might add. Not only is Gluten Free the theme of my week – as it will be featured in my article this week in Chatelaine on Friday but my class on Thursday night is also Gluten Free (2 spots left might I mention).

I also want to take this opportunity to feature a product line that I so truly value and appreciate, Sweets from the Earth. They are everywhere, I bet you have even tried or at least seen there cookies or cakes somewhere in the city of Toronto (or Canada?). They a family run business that focuses on quality desserts that are made with love and no dairy, eggs some with no wheat and more recently no nuts in some of their goodies and no gluten in others. In fact, they have two separate facilities to adhere to these strict and common allergens to gluten and nuts. This is truly where the market is going. More and more people are gluten intolerant, with true sensitives to the protein found in wheat called gluten. This can be a difficult and devastating occurrence when diagnosed. Some people go through life with it, and some people have just figured it out!

It may seem daunting like there is nothing to eat. I think that even before people get worried about what breads and pastas they can’t eat – they think that they will never see a cookie, cake or square ever again? Well that is not true. Not only are there thousands of recipes to be found in my cooking classes, books and online – especially right here on my blog - that are gluten-free friendly, but there are incredible products such as those from Sweets From the Earth that take pride in making delicious desserts that are free of gluten but not of flavour. P.S. you don’t have to have have an intolerance to gluten or be vegan to enjoy these desserts – they can be enjoyed by all. Also note that their gluten free items are not necessarily nut free!

You will not only be less bloated after eating one of their decadent sweets but you will feel good knowing that you can enjoy a perfectly healthy dessert that resembles and if not takes over the “traditional” version.

All that being said, Sweets from the Earth has been kind enough to put together an incredible Gift Basket for ONE lucky winner that MUST live in TORONTO. This basket will feature some of Sweets from the Earth most delicious gluten free goodies.

The Details:

In order to win and to be valid – you must live in Canada.

You need to tell me why you would benefit from this amazing gift basket.

Are you gluten free? Do you have Celiac disease? Have you been missing out on sweets?

Please share your story here and which ever one touches me and Sweets from the Earth the most will get a special package in the mail!

Please also…

Share on Twitter and link back to this blog

Share on Facebook and link back to this blog

Join Delicious Knowledge and Sweets from the Earth Pages

Eat more Raw Now!

Originally posted on Chatelaine.com

This is your chance to grab one of the last spots on my Deliciously Raw Rejuvenation Retreat in June!

Or Join my Raw Essentials Workshop on Tuesday night or Raw made Easy class on June 9th or Both!

Adding more raw foods into to your diet is a great way to boost your health. This means making sure the bulk of what you eat focuses on fresh fruits, vegetables, nuts, seeds and sprouts. With these foods as the foundation of your diet you will have more energy, lose weight and feel great. Raw foods are loaded with enzymes, vitamin and nutrients.

I am not suggesting you become a 100 percent raw foodie or adhere to strict guidelines, but rather simply incorporate more fresh foods into your diet. Even if half your meals each day consist of raw food, you are on the right track.

Five easy ways to add more raw to your diet:

1. Have at least a serving or more of fresh fruit every day: This can include an apple, pear, orange, berries or a fresh fruit smoothie.

2. Have multiple servings of fresh vegetables every day: Cut up carrots, celery, peppers, make a large dark leafy green salad or a fresh pressed green juice.

3. Enjoy a handful (or two) of raw organic nuts and seeds. Put them into a trail mix with raisins, goji berries, apricots – and you can even add some pure raw dark chocolate (cacao) into the mix.

4. Grab a bag of fresh sunflower or pea sprouts from your local health food store or farmers market, these make a great addition to salads, sandwiches, soups, stirfrys and smoothies. Or order them directly from giddy-yoyo and have them delivered to your door!

5. Get creative and try to prepare a few new raw recipes each week (check out different books, websites or videos on how to prepare things like smoothies, raw nori rolls, cookies and nut based spreads).

Join Marni’s Deliciously Raw Rejuvenation Retreat on June 26th for learning a transformational week on raw healthy and vitality!

Or Join my Raw Essentials workshop on Tuesday night or Raw mad easy class on June 9th or Both!

Almond basil pesto

Try this recipe – this is a delicious spread to enjoy with raw bread, flatbread, and crackers or served with crunchy raw veggies, kelp noodles or shredded zucchini

Ingredients:
2 tbsp torn fresh basil
1 tbsp chopped parsley
1 cup whole almonds, soaked overnight or for eight hours
½ cup pine nuts
2 tbsp lemon juice
1 garlic clove
¼ cup olive oil (or more) for a creamier consistency

Instructions

1. Place all ingredients in food processor and blend until smooth
2. Place in a small bowl and refrigerate
3. Serve with cucumber slices, zucchini noodles, carrots, whole grain or raw crackers or brown rice pasta/kelp noodles or steamed vegetables

giddy-yoyo giveaway

 

I am continuously on the look out for great products that I want to support and promote – especially when it comes to chocolate. Mark and Bridgette have been at it for the last few years and have brought their love for chocolate to life.

They have masterfully created a line of raw chocolate bars that are made with Love and Gratitude, 70% plus pure cacao paste, chocolate, pure cane sugar and crafted essence extracts for each bar. Whether mocha, mint, ginger, orange, spice or just plain delicious original.

Why Giddy Chocolate?

As you know, I am not one for packaged products, but there are a few that I endorse and think are a great addition to a balanced lifestyle. Especially when it comes to chocolate. Since most commercial chocolate bars are just not an option (being loaded with sugar, dairy and containing cocoa that is devoid of any nutrition), why not get your hands on some pure giddy love. Carry them around in your purse or car (though not on a hot summer day). Keep them in your freezer, bring them to a movie, share with a friend – or mix into recipes.

I like to crumble my mint giddy yoyo bar on top of some Coconut Bliss ice cream for a chocolate – minty dessert. I have also crumbled down the original and ginger to top on some strawberries for a refreshing and tasty dessert. Your options are limitless.

The giddy yoyo chocolate is from the most pristine and exotic lands. They way the cacao processed is minimally invasive keeping the cacao as intact and as pure as possible. There is no side effects or strong caffeine-like reactions from consuming giddy yoyo, just pure enjoyment. To find out more see here.

Why Cacao?

The cacao bean is one of nature’s highest sources of magnesium and antioxidants, it is also high in iron, vitamin C, zinc, manganese, chromium, copper and fiber. Kind of like a multi-vitamin? It is also beneficial to your cardiovascular system, prevents against cancer, can balance blood sugar, lower cholesterol and makes you happy as cacao contains trytophan which is key for mood-enhancing and overall feeling good!

Now that you know why chocolate is so good for you,  I want you to have the chance to try one of these amazing bars.  I only have a few bars to give away, so please tell me why you are worthy of a giddy yoyo bar.

What you need to do to win is:

Comment below – tell me why you love chocolate or why you want to try some giddy yoyo.

Follow – Follow me on Twitter or become my Friend on Facebook and share this link and comment there.

Share – Post this link on Facebook and Twitter - linking post or tweet to me.

Like - Delicious Knowledge and giddy yoyo – and share on both of our pages.

 

Who ever shows the most activity and the most love – will win one of the 6 bars that I have to give away.

 

 

 

Dress Your Soul!

 

I am not usually one to recommend buying a store bought salad dressings, as I am a fan of making my own, but these aren’t any salad dressings – they are raw, pure, organic, nut free, vegan and delicious!

These amazing salad dressings have made their way to Canadian stores. I am proud to say that my family is behind this. My two cousin’s are the tag team who have created salad dressing infusions that are sure to dress your soul from the inside out. I am thrilled that healthy foods, and pure living runs in the family!

You don’t get that with salad dressings. Most are loaded with poor quality oil, sugar, preservatives and usually have a pretty bad after taste. I can’t even recall one that I have every loved off of the shelves of a grocery store.

Raw Dressings, are blended to perfection using top quality ingredients like olive oil, sesame seeds, apple cider vinegar, coconut sweetener and then added superfoods like dulse, goji berries, poppy seeds and hemp seeds. Each variety has it’s own unique flavour and can be paired with salad greens for any meal, any time of day.

To give you a run down on the flavours:

Sea-zar serenity is NOT your typical Caesar salad dressing. In conjunction with being entirely plant-based, organic and gluten-free, this dressing is comprised of a list of incredible, health-promoting, hand-selected ingredients. Dulse is loaded with protein, vitamins B6 and B12, potassium and iron. It also contains vitamins A, C and E (all super antioxidants) and large amounts of calcium. When coupled with other superfoods such as hemp and chia seeds, this power-packed dressing contains countless nutritional benefits and immune-boosting properties. These attributes put sea-zar serenity in a class of its own. However, when paired with superior consistency and taste, you won’t believe it’s actually good for you. Sea-zar serenity – Rich with minerals, vitamins and antioxidants, this dressing won’t cease to serenade your senses, fulfill your diet and satisfy your soul!

French Fusion is a superior blend of super foods with a secret ingredient: the goji berry. This highly sustainable, immune-building, strength-promoting fruit makes our dressing incredibly unique and satisfying. There’s a polysaccharide found in the goji berry that stimulates the secretion of the rejuvenative human growth hormone. This sensational fusion of protein, vitamins and mineral-rich ingredients is created to perfection. French fusion is more than a comfort dressing with massive health benefits and savoury taste, it’s your salad’s answer to the fountain of youth

Purely poppy is a delicious alternative to the creamy-style, traditional poppy seed dressing. RawFoodz version is a powerhouse of nutrients with a plethora of disease-fighting, health-promoting, immune-boosting properties. Fortified with organic, unhulled sesame seeds and poppy seeds, each bottle contains an extra dose of calcium. In addition to protecting colon cells from cancer-causing chemicals, calcium helps in the prevention of bone loss and migraines, as well as the relief of PMS symptoms. This delectable dressing adds zest to any salad, while increasing your consumption of vitamins, minerals, omega 3′s, enzymes and antioxidants. Purely Poppy’s tangy taste and health-topping ingredients create a blended sensation of pure pleasur

Glorious Greek is a healthy infusion of Mediterranean bliss. Our unique blend of premium, organic ingredients make this a dynamic, wholesome and improved version of typical greek style dressing. With added hemp seeds, glorious greek becomes rich in protein, fiber, omega 3&6, vitamins and minerals. Our heaping dose of organic oregano provides effective anti-bacterial and antioxidant activity. Loaded with heart healthy and immune-boosting ingredients, this dressing is nutritionally dense, palate pleasing and exceptionally delicious. Glorious greek is clearly a step beyond a journey, it’s your salad’s destination!

These dressings are showing up in health food stores across Ontario – so be sure to look for your favourite blend in the produce section of your local health food and grocery stores!

You will be also able to purchase and sample their dressings at my cooking classes!

Abby’s Review on Bunners Bakery

When you start to ween yourself off of white sugar and refined flours, your taste buds change (actually, they change every three weeks!).  I’m not sure how I’ve been in the natural health field for almost three years and never heard of Bunners Bakery in the Toronto junction.  Their vision is awesome: a vegan bakery full of yummy goods without the use of eggs, butter, milk, wheat, soy or refined sugar.  What could be better?

 

A few weeks ago they were promoting their vegan cream eggs.  Now, for a lot of people when Easter comes around it’s all about the Cadbury Mini Eggs.  For me, it was always the Creme Eggs.  I would buy two at a time and enjoy the fondant centre as slowly as I could manage before popping the whole chocolate shell in my mouth.  Heaven.

 

Once I learned about the not-so-heavenly ingredients in the eggs, I bid a sad farewell to my much-loved Easter treat.  Clearly, I had to make a trip to the junction to try these novel vegan eggs.  They were good!  I think I had this idea that they would taste just like the Cadbury version, and obviously they didn’t, because they used real ingredients.  While it wasn’t quite everything I’d built it up to be, it was still delicious.

 

My girlfriend and I tried a few of their other items as well: Chocolate Chip Creamie (two chocolate chip cookies with vanilla bean frosting in between), Supersonic Gypsy cookie (oats, seeds, raisins, chocolate chips… definitely my favourite!) and the Vanilla Bean Cupcake.  They were all yummy, even my non-holistic friend agreed!  I have to admit that I found the icing was bit too sweet, but for those of you who are still on the white-sugar kick I’m sure it’ll be perfectly satisfying! They use agave nectar there, which I suspect has something to do with it.

 

All in all, I’d definitely recommend checking them out.  The staff are super friendly and helpful (especially if you have no idea where you’re going and need some help figuring it out.. which is exactly what happened to me).  It’s a bit out of the way, but if you have an afternoon free, make the trip.  The junction is a great up-and-coming area in Toronto.  There are lots of natural or organic stores and restaurants popping up over there!

- Abby, the Assistant

3054 Dundas W St (in the Junction), Toronto, ON M6P 1Z7
Email: info@bunners.ca
Phone: 647-352-2975

http://www.bunners.ca

 

The Cleanse…

 

My assistant Abby and I have  decided to take on the task of doing Health Force Nutritionals Cleanse. I have done some version of this cleanse  3 times over the past 3 years.  I think I  always forget just how intense it really is. The amount of integrity and energy each of their powders and capsule contains is insane. They are loaded with super herbs, nutrients and other special cleansing properties that you pretty much feel right away.

In the past I have taken on both a 7 day and two week cleanse. This year I decided to do 4 days and finish the remaining 3 at a later date. I started with the first four days which was of course intense. As taking up to 20 capsules in one sitting is like eating a meal. Since there is never a good time to do a cleanse, the timing coincided right into my trip to New York which you will be finding out about very soon. So I had to end my cleanse a bit early.

When it comes to cleansing for me, I don’t do anything drastic with my diet or my overall habits – as you can imagine they are already pretty good. So it may mean that I am eating a little less chocolate and maple syrup throughout the week, but my meals stay pretty much the same with  more of an emphasis on raw foods and juicing. Since that was the goals of mine and Abby’s whole cleanse, to go raw for 30 days. That very quickly changed when April turned out to be such a cold month and we just wanted to stick with clean vegetarian food instead.

Read my views or opinion on cleansing in general that I wrote for Chatelaine a couple of weeks ago:

Marni’s Views on Cleansing in General

So the way my day looked like was this…

Green Juice – apple, cucumber, celery, kale, lemon, ginger, parsley

Smoothie – typically a green smoothie loaded with blueberries, almond milk, chia, kale and sun warrior protein powder

Organic wholesome dinner – this may have included quinoa, steamed kale, sweet potatoes, green salad or sprouted bread with avocado.

Possible snacks: rice cakes with almond butter, walnuts, almonds, cashews, apple, sunflower seeds, sprouts or green juice.

Note on HealthForce Products -

They truly take health and healing seriously. Their motto is “100% Truganic” which means everything is true, pure and organic! Just taking 1 tablespoon of their vitamineral greens in your juice or smoothie is powerful enough that I truly feel it in every cell. I have never used or would recommend a “greens” powder as potent as theirs.

The other products in this cleanse included a liver cleanse, bowel movement formula and intestinal drawing formula. They all do what exactly they say they will do. And you feel them working. Every herb, nutrient and detail has been research and analyzed as being an integral component of the product. I truly commend Jameth Sheriden, the naturopath and genius behind these products. They are truly one of a kind. So if you are every thinking of taking on a cleanse with more than just food,  I would certainly give health force a try. These products will just take your cleansing to the next level and truly work on your organs to keep them functioning efficiently. This is not something to do more than once or twice a year. The start or change of a season is usually the best time, but otherwise just trust and listen to your body. Otherwise, if herbals are too much for you, just choose to stick to a cleanse wholesome vegetarian and you will attain a clean peaceful mind and body.

Since I had done a Healthforce Nutritional cleanse before, I made sure Abby was on board to try one with me this year. It is so much easier to do it with a someone or at least have some one else keep you on track.

Read Abby’s Review!

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!

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.

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?

Fill me with Falafel

I love Mediterranean food and all it has to offer, hummus, tabule (as long as it’s quinoa based), salads, lentil soup and even falafel! But I can’t just indulge in any falafel as most are fried and often contain wheat flour. It is about time I made my own version. So last week I was lucky enough to have a good friend of mine mention that she was making a batch of homemade falafels. I had her send over the recipe that she used and then I made my own conversions that suited my palette and my preferences.

I am so super excited to share these with you. I am also so excited that I can now make my own batch of them and store them in the freezer and warm them up for a quick protein power-packed lunch, snack or dinner. They are gluten free (without the spelt breadcrumbs), nut free, vegan and make an incredible addition to any meal.

If you didn’t know this already, falafel’s are made from chickpeas, one of my favourite beans or legumes. They have a unique flavour, are high in protein, fiber and complex carbohydrates and you can do so much with them! Once you have cooked up a fresh batch of chickpeas from scratch, the sky is the limit as far as recipes from soups to hummus or bean dip, coconut curry or a  bean salad and now I have one more to add to the mix!

A quick note on cooking your own cooking your own chickpeas. This is by far the more superior healthy way to go, not only will your beans taste better but they will be less “gassy” and you won’t be as bloated. It is vital that you cook your beans with Kombu – a sea vegetable that helps to break down the beans and help with digestion + it is adding a load of minerals and nutrients into the cooking water. It needs to be removed after cooking.

How To Cook Your Beans:

The night before you decide to make beans, pull out a large pot and fill it half full of water. Place the bean in the water and allow to set for at least 12 hours. Use filtered water for best results. The next morning, drain the water and replace with more water. For every cup of beans add four cups of water. Add the strip of Kombu to the pot and begin to boil the beans. Once at a rolling boil, allow to boil for 20 minutes, then reduce heat and simmer for 2 to 4 hours depending on the beans and recommended times on the packaging. Cook until soft. Drain and Serve!

However if time is a factor and you didn’t plan ahead and you want to use canned, go with EDEN organic canned beans. They are preserved with Kombu and the cans are BPA free!

As you can see here, I got really creative and topped my balls on a bed of steamed kale, with roasted brussel sprouts, sweet potatoes and cauliflower.

Then I drizzled my homemade tahini sauce on top!

Below is my Falafel’s on a Spelt wrap with lettuce, cucumber and carrot + my tahini sauce!

Home Baked Falafels

1 1/2 cups cooked chickpeas

1 small red onion chopped

2 large garlic cloves, chopped

4 tablespoons CHICKPEA FLOUR (can use brown rice or quinoa flour)

1 tablespoon ground cumin

1 tablespoon ground coriander

1/4 teaspoon chili powder (optional)

1/2 teaspoon sea salt

ground black pepper to taste

2 tablespoon olive oil

1 tablespoon ground Chia (from Navitas) + 3 tablespoons water (makes 1 egg)

1 grated carrot

2 tablespoons dried parsley

Roll in 1/2 cup  Spelt breadcrumbs (Sha Sha)

Preheat oven to 400F.

1. Line a baking sheet with parchment.

2. Combine the chickpeas, onion, garlic, flour, spices, oil and salt, pulse in a food processor until the mixture is well combined and smooth.

3. Form the mixture into 8-12 small balls or patties with wet hands.

4. Roll each ball in breadcrumbs if preferred (or do half and half).

5. Bake in oven for approx. 30-35 minutes or until crispy and golden.

Serve these delights in a pita, wrap with hummus, tahini sauce or on top of a salad.

Homemade Tahini Sauce

1/4 cup pure tahini

2-4 tablespoons of water to thin out

1/2 of one lemon, juiced

1/4 cup chopped parsley

Blend all together in blender – it can be as creamy or thin as you desire!

What would you put your Falafels in or on?

Where have you eaten the best Falafels?

My thoughts on the Oprah show…

It has taken me almost a week to collect my thoughts on the Oprah show from last week. If you missed it…find out more here. But just to give you some background on the show,  Oprah and 378 of the Harpo staff went vegan for one week. Well it all sounds good in theory but when I thought about the show and broke it down, there is a lot that needs to be said. Of course I don’t have all the answers, so I encourage you to share as well.

To start out (my starter kit):

The new  term “Vegan-ish” was coined on the show which I actually like – as long as it means fresh whole foods. However I am afraid that is not the message viewers got from this show. I know that most people after this show are thinking about attempting to “lean” into veganism to see how it works for them and their lifestyle – but if “vegan-ish” gets the reputation that experimenting with processed and packaged foods – then that is clearly the wrong message. Anyways, there is so much to share, and that is why it has taken me so long to post my thoughts.

I have decided to organize and summarize my thoughts in terms of what I liked and what I didn’t like . You will see my points emphasized and then in italics beside are my suggestions and thoughts on what could have been done!

What I didn’t like:

In the beginning of the show Oprah mentions how she has access to good free range eggs….great but what about America? Why couldn’t other suggestions be made of how those without access can get their hands on farm fresh organic eggs?

There was not much education on how + why one would choose to go vegan. It seemed like the staff was given the challenge, given a bag of groceries, fed vegan food for lunch – but did not have a full understanding of health + ethical implications of a vegan diet. Why couldn’t cooking classes, info sessions or workshops or cookbooks been given throughout the week to go into depth on the benefits + different topics, not to convert people to veganism but just to make them aware and enlighten them?

On that note, why were there grocery bags to take home filled with Junk Food – when they clearly mentioned on the show that a vegan diet can be junk based unless people make healthy choices. The staff weren’t left to make healthy choices, they were snacking on cereal, chips, cookies all week long, but that is okay because it was vegan…right?

It was pointed out, as it is always an area of interest that vegans do not have enough nutrients or get enough protein etc… Yes, this is absolutely the truth when eating a vegan junk food diet. This will of course create imbalances and cause people to become ill or malnourished. If people are shown how to eat a balanced, whole and fresh diet as a vegan, these imbalances are much less likely!

Because Kathy Freston is clearly not a nutritionist, the staff should have been told of some of the adjustments and changes they might experience during the week (gas, bloating, more bowel movements, lethargy, headaches) having this information beforehand might have helped the process. Also this may potentially help to increase the follow through rate of staying on a plant  based diet for longer knowing that your body will change over the course of a few weeks and that it takes time for your body to adjust.

Kathy Freston also took a family grocery shopping  to “restock” their kitchen (after being unloaded of processed food) so that they can make “healthy meals” at home using faux meat substitues- the kids clearly demonstrated that they didn’t like the meal that was prepared. That is never a good sign, especially for national TV and people considering going vegan. How good can a ground up soy concoction taste as the basis of a meal – at least take this opportunity to show the family how to cook with fresh whole foods? Even using organic ground turkey would have been a better choice!

Just to reiterate…America was shown (even in a Whole Foods Market) that a vegan diet comes from a package or a freezer- America got to see the Tofurky and Earth Balance define the basis of a vegan diet! Eating truly vegan to me means eating plants, neither of those options are plants.. why wasn’t quinoa, beans, yams or a head of kale shown to viewers of the show?

The produce aisle was completely over looked in the store, not even mentioned. That is where people need to be shopping!

And lastly it infuriated me, that they showed  Cargill is our “friendly neighborhood” meat slaughtering/meat packing plant. Okay, so it is clean and well managed, but the cows still eat genetically modified corn and other “grains” which are most likely just ground up sugars and potentially other meats. The cows were packed into a feedlot, sad, unhappy etc. They weren’t making any noise or moo-ing because they were tired, sluggish, overweight and mostly likely have just given up. (Okay I am going on here). But the fact that a meat plant was glorified – made me very angry. Why couldn’t they feature organic farmers like Joel Salatin or other places where America can be shown where naturally-happy raised animals are raised and that their innate diet should be weeds, grass and herbs?

What I did like:

That the Vegan movement was recognized and got the big OK from Oprah and was featured on TV. That is always exciting!
That so many staff made the commitment to go Veg for a week! I mean, what have they go to lose?

That Michael Pollan was on the show and made it clear that if you do eat meat- eat it fresh, local and organic. It’s the only way to go!

That a vegan diet can be high enough in protein as long as you choose whole foods like greens, beans legumes. This was mentioned on the show = 1 point, but not explained or showed  = -2 points.
That it takes time to transition to plant based foods and no one can make these changes over night. This goes for anything. It is all about small steps and little changes. But as long as people understand the benefits, than anything can happen!

There is room for error – you don’t  have to be 100% vegetarian or vegan. Just trust what is right for you and to be more aware. That is the message at the end of the day!

Oprah and her staff made mention and are going to embrace Meatless Mondays. This is a bold move for the Harpo staff to take on, it may just encourage more people around the world to take this on!

Final Thoughts:

I understand that a bridge needs to be gaped in order for America to make some changes, but it is away from all packaged and processed foods that we need to emphasize. America is already eating the worst foods from a package but changing that over to “vegan” junk is not the way to go. It wouldn’t have been that difficult to introduce quinoa, brown rice or even and spelt flour. Even a can of Eden organic beans could have been used as an example if necessary. The whole concept and benefits of VEGETABLES I think was not emphasized enough in this show. This could open a whole new chapter of information for viewers.

Now don’t get me wrong, Kathy Freston definitely did present some great points, but this was a chance to truly show everyone watching the power of plant based foods – I just wish it was taken advantage of!

Whats next…

There needs to be a few more follow up episodes to see how people are doing or to bring more WHOLE FOOD HEALTH information to America.

More experts in the field should have a chance to be featured. (Like me?)

More tools and key information that makes it EASY for people to make this transition to whole foods is essential – a cooking class, informative workshops/info sessions, a trip to the farmers market or an organic farm or building a community garden and at the very least… showing people how to shop properly and effectively in a grocery store.

See my tips on how to GO VEG and cut down on meat here!

I truly hope that those of you who watched the episode and who read my blog know that it is so much simpler then it appears to make changes to eat more healthfully. It can be as simple as adding greens to your smoothie or an extra salad a day! Read my article about going veg here!

If you are thinking of trying plants out or leaning in to veggie foods or being “vegan-ish” then you may want to continue to read my blog and get your hands on a copy of my book Veggin’ Comfortably. This will be available online via my website next week!

I didn’t cover everything, so please share your thoughts on the show, express points that I missed or things that were relevant to you.

What you liked, didn’t like. I want to hear!

What would be included in your Vegan Starter Kit?

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.

Next Page »