The Moistest Most Delicious Banana Bread (I have ever made!)

I love making banana bread or banana muffins, it has to be my favourite thing to bake. This is probably because I grew up on chocolate chip banana muffins that my mom used to make.

A batch of them were pretty much around every week while I was growing up and then a special birthday batch was always made for my birthday sleep-over parties. I remember taking her muffins and squishing them into my mouth, as they were so soft, moist and tender!

Once I got a handle on the ingredients that my mom was using, I took the recipe into my own hands and switched things up – for the better of course! However even though mine are fairly soft, I could never quite achieve the moistness that she did…

So every now and then I like to change up the recipe even more, to try new things and achieve a different texture and flavour. Since I am always finding new ways to use my left over almond pulp from making my own Nut Milk, this seemed like the perfect opportunity. The soft grainy almond bits are totally useful in recipes for muffins, pies, cookies whether raw or baked. I have made many raw cookies, using the pulp as filler and as a binder, but baking with it – is a totally different experience!

It will give your recipe a chewy, moist, rich texture that is loaded with fiber and trace amounts of heart healthy fat (as most of it is in the milk).

So of course I am leading up to the climax here, so what I used was 1 cup of almond pulp in my banana bread along with most of my other “tried, tested and true” ingredients and what came out was an incredibly moist, rich, dense banana loaf. If you are one that is into light and fluffy, this bread is not for you! I definitely achieved the moistness that my mom’s muffins had, but this loaf was hearty and decadent, my kind of loaf – as light and fluffy, does not do it for me! In fact when I normally ate my “regular” muffins, I would throw on a slap of nut butter to cream it up a bit, which is definitely not needed in this recipe. Enjoy!

Yup, that’s right there is a nice big smudge of warm chocolate on the plate!

Kamut-Almond Banana Bread

1 cup fresh almond pulp (the fresher the more moist your bread will be)

1 cup kamut flour

1 tsp baking soda

1 tsp baking powder

¼ tsp cinnamon

½ tsp sea salt

2-3 ripe bananas (depending on their size)

½ cup rice milk

¼ cup coconut oil, melted

¼ cup maple syrup

1/3 cup applesauce + 1 tbsp ground chia

1 cup blueberries or chocolate chips

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.

Who doesn’t love Jam Dot Cookies?

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

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

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

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

Jam Dot Cookies

1 cup almonds, ground to fine meal

1 cup spelt flour

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

¼ teaspoon ground cinnamon

½ cup melted pure coconut oil

½ cup maple syrup

Pinch of sea salt

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

Procedure:

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

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

Watch the segment here:

The Right Raw Chocolate

Those of you who read my blog regularly know that I am a “chocoholic” like many others. I am always sourcing and looking for the latest and tastiest ways to create chocolate recipes at home and every once in a while I come across a great product that inspires me (and makes a great addition to my purse or travel bag!)

I discovered righteously raw about a year ago, when  friend of mine told me I had to try this raw chocolate bar that wasn’t like anything else. Not only are the ingredients incredibly pure, but each variety is loaded with a layer of superfoods – which makes the bar extra chewy and extra delicious.

It’s not easy to find a raw chocolate that tastes as good as this one. Plus it is nut free and has the added benefit of all my favourite superfoods from goji berries, acai, lacuma, maca and cacao. This would make anyone very happy and of course very healthy!

You can find them at various different health food stores in Toronto, so if you can, get your hands on a bar and test it out. Or WIN one for free (see below). It’s also the perfect time of year to get one to put into a stocking for a loved one or give it as a gift. Your making the RIGHT decision by supporting this pure, organic, vegan, raw, gluten/nut free and kosher chocolate!

Check out their website to find out more on why they created this incredible chocolate bar. And yes, I can call this a chocolate bar – because it is that and so much more!

TELL me why you are eager to try this chocolate – I will send one to you! The contest ends at the end of this week!

There is only ONE winner, so I am looking for a good answer!

Post it on Twitter

Post it on my Facebook Page

Leave a comment below – either way!

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?

Review: Chocolate Kale Chips…say what?

Well they have done it – matched two unlikely combination’s to make the perfect tastiest snack. Chocolate Kale Chips, can you think of a better combination? These are two foods that I tell people to eat just about everyday but why not eat them together? Not only that, their nutritional profile proves to be loaded with magnesium, calcium, iron, chlorophyll and fiber – delicious!

Blue Mountain Organics has truly proven to be a mastermind at creating to most unique blends of raw, organic snacks, treats, flours and desserts. I have had the extreme pleasure of enjoying their RAW Cashew Ice Cream (sorry no nutters, you are truly missing out). It is absolutely to die for! Words can’t even describe how good this frozen non-dairy dessert is. They also have a wide variety of unique supplements like carob powder, sunflower lecithin (soy free) along with sprouted beans and whole grains.

And of course some raw nut butter spreads from cashew, tahini, almond, pecan… you name it! They are called Better than Roasted because  for a RAW nut butter they taste pretty fantastic! Their online store, packaging and marketing is very cute, friendly and inviting. If you aren’t teased into at least buying 5 items on their website, I would be shocked! (and please make sure that Chocolate Kale Chips are on that order!!)

What is also truly amazing about all of their products, (and obviously why I am such a supporter) is that they are all superfoods, gluten free, dairy free, vegan, raw, kosher and organic. I wish there was a Blue Mountain Store right here in Toronto! But for now I will have to just order online – and pick up what I can at various health food stores in Toronto.

Real Life at the Whole Life

When you are as immersed in the nutrition and wellness field as I am – it’s hard not to classify yourself as a junkie. Most of the time, it’s for personal pleasure and just plain old keeping up to date with the latest! But more often then not, things are loaded on my plate? (No pun intended). Meaning – because I am in this line of work, people naturally approach me and ask all kinds of questions. Which is great, keeps me on my toes – but sometimes I don’t have the time or all the answers. That is why it is important that people empower themselves and become their own junkies. Find out what’s real and what’s not.

Which is great to a certain extent. We are in at age in society where we have everything we need available at our fingertips. Almost everything can be found online, in a book, magazine or health food store. This can be confusing and overwhelming though, as there is SO MUCH information out there. I’ll admit, it is tough when you are sitting at home by yourself trying to sift through articles, books and web pages…so why not get off your butt and experience your health in real life!

If you have the opportunity to go to a venue where all like-minded individuals and experts in the field come together for a weekend to bring you all of their wellness services, products, specialty foods and more – then why not take advantage. What I am talking about here is the…

Annual Whole Life Expo 2010

It is  at Metro Toronto Convention Center (North Building) – there will be a plethora of goodies to choose form, a range of talks, lectures and workshops to attend – and you may just get to experience whole health at first hand in person.

So on November 26, 27 or 28^th – come and make it out to the show. I will not have a booth at this show – but I will be there walking around, schmoozing and saying hi to all my like minded “nutrition junkie” friends!

Or if you are committed to BOOK YOUR TICKET ONLINE NOW -  post a comment below letting me know you did so and you will get 10% off your next Fully Nourished Cooking Class!

Hope to see you there!

UPDATE: I HOPE YOU MADE IT OUT THIS WEEKEND!

If you didn’t, here is a brief description of what you missed and what you can look forward to the next time you attend. I came on Friday night and again on Sunday. One day is never enough, especially when I have so many people to say hello to and so many goodies to pick up. Some of my favourite people to visit and products to pick up are :

Natural Calm: My good friends Dale and Linda are the perfect team to represent this amazing product line. Natural powdered magnesium, relaxes your body, calm’s your nerves (literally) and makes for a nice elixir before bedtime. Having trouble sleeping and keeping your leg’s still? Then you need a daily dose of magnesium. I should also mention that you can only absorb the calcium in your body with enough magnesium. Dale and Linda are also the people who I went to Africa with in May. A large portion of their proceeds go towards Organics 4 Orphans – and incredible organization that supports communities in Kenya to eat more Greens!

The Fairy’s Tonic: Zoey is miss Kombucha herself. This is one of the tastiest fermented health promoting beverages you will ever drink. Just 1 oz, and your body and mind are buzzing. Sip before or after any meal throughout the day and your body will be very happy!

Vega: For incredible, raw, vegan, plant based supplements – Vega has it all. Bars, shakes, smoothies to go. You don’t need to think twice about getting healthy food in on the go. Vega’s products are so complete and well rounded, loaded with protein, fiber and slow burning carbs you will feel amazing all day long!

Raw Elements: My friends Dawn and Brent are behind this amazing company. They are my supplier for all good things raw from goji berries, probiotics to my favourite protein powder Sun Warrior. If you didn’t get any at the show, you can order online and use the coupon code MW007 to get 5% off your order.

Upaya Naturals: An incredible resource for all your raw supplements, foods and equipment. They are always up to date with the latest products. Even the incredible cashew ice cream I mentioned last week from Blue Mountain Organics.

Some new friends include:

Girlnola: Stephanie is just buzzing with energy. Her granola is packed with antioxidants and superfoods. She also makes yummy truffles that are delicious and make great little gifts especially for the holidays.

Nud Fud: With Julia you will get a collection of healthy, organic and even raw bars, chips and cereals. Loaded with whole foods like nuts, seeds, dried fruits and veggies.

Some other Fav’s

Mark and Bridgette’s Chocolate

Two Girls Cooking

Traditions Miso

Camros Eatery

Vita Mix

Prana

Live

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)

Holy Zucchini!

I have had to come up with some unique and different ways to use up all the zucchini’s growing in my garden this year. I have never had so many zucchini’s in my life! I have to admit, I wasn’t a fan of zucchini years back, it didn’t do all the much for me as a vegetable. I found it bland and boring. But over the years I have grown to appreciate it’s versatility in many recipes. Whether I want to grill it, steam it, grate it, shred it, spiralize it or puree it, zucchini has become anything but boring, but rather a fun addition to my kitchen repertoire.

So, there I was a week ago in my kitchen, in the middle of making a huge feast for dinner tonight with some friends– and realized I didn’t have a dip. What is a gathering without a dip? So this is where one of my million zucchini’s has made it’s way into the evenings meal. I chopped it up, blended it with some fresh ingredients – and what came  out is a creamy – herbed dip that was just simple so simple to make and tastes so fresh. It is nice to know that I don’t always have to throw some beans into a dip to bulk it up! I was super excited to serve this dip  alongside some sprouted crackers, veggies or even topped on the quinoa tabule as a sauce. It is that good! This recipe made quite a bit, so I got the chance to use it for many days after on veggie burgers, as a salad dressing and drizzled on top of steamed greens and grains! The limits are endless with this dip. So if you’ve got zucchini’s, give this one a whirl!

The Raw Ingredients!

All Chopped Up!

In the food processor it goes…

Blend # 1

Blend # 2

And Voila!

Creamy Zucchini Dip

1 large or two medium sized zucchini’s

½ cup pure tahini

¼ cup fresh parsley, chopped

¼ cup fresh squeezed lemon juice

2 cloves of garlic, peeled

¼ cup raw sesame seeds

¼ tsp sea salt

Cumin to taste

1.     Chop up zucchini and gather all the ingredients, and set aside.

2.     Place all ingredients in bowl of a food processor and blend until well combined.

3.     If it’s not “creamy” enough for you, pour it into a blender and whirl on high for a few minutes. It should come out like a creamy and thick salad dressing.

Sweet Little Mini’s

I remember the days when we would drive all the way down to Buffalo to grab a box of hostess mini muffins at Wegmans. It was the concept of mini that was so enticing and the fact that you could only get them in the USA. They also tasted pretty good and you could pop at least five of them and not feel guilty, because they were small right? Well of course the processed ingredients in these boxed muffins didn’t matter at that point in my life. But now they do, and many moons later, I still love muffins and especially mini ones. I have my own mini muffins tray – so I can now put dollops of delicious, wholesome and healthy batter in and make batches of goodness whenever I feel the urge. Actually, these past couple of weeks seem to be all about muffins and snacks. I can stop making them! Maybe because it just that time of year that we want a little more sweetness and more things to munch on. Or maybe I am just making up excuses. Because the truth is they are so much fun to make! Muffins are especially interesting as I always like to come up with new combination’s! One of my favourite muffins back in the day, and still to this day are apple cinnamon.  There is something about just a bit size muffin that is so much fun – and they honestly taste better. That’s because so much stuff is packed into such a small space. Especially these ones, which are bursting with apples, cinnamon and currents in every bite. The other best part about mini’s, other than them being super cute, you can pack them up and take them with you on the go! They also make a great snack! They also taste especially delicious with almond or sunflower seed butter.

MINI APPLE CINNAMON MUFFINS

What’s in it?

1 cup spelt, kamut or oat flour

½ cup oats

1 tsp baking powder

½ tsp baking soda

¼ tsp cinnamon

¼ tsp sea salt

¼ cup oil (coconut or grapeseed)

¼ cup maple syrup

1/3 cup apple sauce

1 apple, seeded and cut into small cubes (you can even leave the skin on!)

½ cup rice milk

½ raisins or currents

****Trade in the apples for bananas and raisins or currents for chocolate chips or blueberries and make a different variety!

How it’s made!

Preheat oven to 350F

1. Measure and combine dry ingredients, flour, oats, baking powder, baking soda cinnamon and sea salt
2. Mix wet ingredients, oil, maple syrup, apple sauce, apples and rice milk.
3. Pour wet ingredients into the dry ingredients and mix well, making sure there are no lumps. Stir in raisins.
4. Spread mixture evenly among 24 mini muffin holes in the tray.
5. Bake for 12 minutes.
6. Remove from oven, let sit for a few minutes and remove and cool muffins on cooling rack or tray.

To make 8- 12 full size muffins – bake for 20-24 minutes!

Pea-Licious Banana Chocolate Chip Muffins!

At the Vegetarian Food Fair I discovered this amazing new line of products.  They are all made from Pulses (or legumes)! Now I don’t think we give this plant family enough credit. They are all high in protein, high in fiber and they taste absolutely delicious. They also prove to be served in both sweet and savoury recipes. I am totally floored with the results I have gotten from using some of The Best Cooking Pulses – as they are truly the best. This includes pea fiber, green and yellow whole pea flour and chickpea flour. They are all lactose free, gluten free and made with Non GMO crops!

Now let’s just talk about pulses for  for a second…(from BCP website)

Natural Pea fiber is a highly absorptive, bland-tasting, human grade, fine vegetable fiber ground from non-GM yellow pea hulls. As a functional food for human consumption, Natural Pea fiber has commercial and nutritional advantages. As an ingredient in breads, cakes, cookies, tortillas, pasta, soups and fiber drinks, it increases fiber content, mimics wheat bran but is light in colour and bland in flavour. It increases the volume of doughs and works as a fat replacer by binding water.

Pea Flour Yellow and Green split peas are pulverized to the ideal baking particle size to produce flour.This flour improves the protein quality of wheat flour in a wide range of bakery products. It is a natural processing aid providing many benefits: keeping bakery products softer longer, improving dough machinability and reducing mixing times. It is included in many snack foods.

With all of this in mind, I knew that when I attempted to make my usual gluten free banana muffin that currently just has brown rice flour, I swapped some of the flour for some yellow split pea. Nothing like a little extra yellowness to go with the banana’s. To my surprise, these muffins came out tender, moist and delicious. I was so excited – they tasted even better than my original recipe. So I have officially welcomed pea flour into my pantry and it will have a fun time getting to know some of my other whole food based ingredients!

When discovering new products it is always good to experiment with them, but don’t be afraid. Just start by substituting in small amounts for other ingredients. Even for gluten free baking, which seems so complicated, isn’t really. You just have to practice, like anything else. If you are still a little confused – and want to experience making these muffins first hand with me and get some of this fabulous flour then join my Gourmet and Gluten Free class on October 7th.

Pea-Licious Banana Chocolate Chip Muffins

What’s in it?

2 ripened bananas, mashed

6 tbsp grapeseed or melted coconut oil

¼ cup maple syrup

1 tsp salt

1 tbsp ground chia + ¼ cup applesauce (replaces 1 egg)

1 tsp vanilla

1 cup Whole Yellow Pea Flour

½ cup brown rice flour

1 tsp baking soda

1 tsp baking powder

½ cup dark (non dairy) chocolate chips

How it’s made!

1. Add oil, maple syrup, and salt to mashed banana and beat until well mixed. Add chia + applesauce and vanilla and mix well. Add remaining dry ingredients and nuts. Mix until just blended.

Pour into muffin tins lined with parchment paper cups. Bake for 20 minutes at 350 F!

If you can, use a stainless steel muffin tray, and parchment lined baking cups. If there are empty spaces left – add a touch of water to prevent burning!

A Pint Full of Bliss!

Yes that is right, you can win your very own PINT full of Bliss! I am having a contest – and you need to have a few things in order to participate.

Well not really, you just have to tell me how much you love coconut bliss and why? The word needs to get out about how delicious and amazing dairy free, soy free and gluten free ice cream is. There are many varieties of this fabulous ice cream and I want you to try it! Some of their flavours include: naked coconut, vanilla bean, chocolate mint, hazelnut fudge, cappuccino, cherry amaretto, pineapple coconut and a few more!

But first I am going to give you a little intro as to why coconuts are so good for you, as I feel most people still don’t understand the power, pleasure and possibilities of coconuts on their health and their happiness! (Yes that’s right, coconuts make you happy and so does ice cream!)

First off, let’s just discuss how passionate the owners of these amazing pints are. Luna and Larry both share a love for ice cream – but not just any kind of ice cream COCONUT ICE CREAM.

They have spent years perfecting their perfect blends and take pride in using the best quality ingredients, did you know that their coconut milk is brought in by boat from an organic family farm in Thailand? The land where coconuts thrive and are in abundance!

Did you also know that coconuts are not a nut…they are a Drupe (or hard pit) surrounded by fleshy skin.

Many doctors, naturopaths and nutritionists (including myself) believe coconut oil to be one of the healthiest oils for human consumption and great for your heart too!

Here are a few facts on Coconut Oil (from Luna and Larry)

- coconut milk meat and oil contain lauric acid, which is naturally antimicrobial, antiviral and anti-fungal

- coconuts are excellent for your immune system, and good for your skin (which is why it is the base of so many moisturizers and cosmetics)

- coconut milk is made from coconut meat

- coconut oil may even help you to lose weight!

So even though coconut oil is a Saturated Fat – it is not like the saturated fats in animal products that contain cholesterol and promote heart disease. Those are long chain fatty acids and they are harder for our bodies to break down, so we are  more likely to store them as fat.

Health experts for year have told people to stay away from saturated fats, but coconut oil is different. It has no cholesterol and contains medium chain fatty acids which we can easily break down and use for energy. Studies now show that coconut oil may actually reduce the risk of heart disease by raising “good” HDL cholesterol and help yo lose weight by speeding up the rate at which your body burns fuel.

So if all of this information hasn’t sold you yet, then maybe winning a FREE PINT will prove just how delicious and fantastic Coconut Bliss is.

Be one of the 5 people (and must be Canadian) that I will select to win a pint.

Tell me:

Why you LOVE coconut Bliss…

Why you want to TRY Coconut Bliss…

Tweet about Coconut Bliss – and comment below

Become a Fan of Coconut Bliss and Delicious Knowledge of Facebook – and comment below

Then I will choose accordingly and you may be a lucky WINNER!

A Vegetarian Wedding…What?

It is possible to go vegetarian, even if it is just for one night! Since vegetarian/vegan weddings seem to be the topic of discussion lately – thanks to Chelsey Clinton whose wedding this summer happens to be on the same (calendar) day as mine next summer – I thought I would take this opportunity to express my approach and connection to the situation.

If you didn’t know this already, I am in the midst of planning a wedding. My Fiance, Ryan and I got in engaged in February! We are very excited for our wedding next summer on July 31st 2011. We are making it as ECO and GREEN as we possibly can and on that note, we made the decision a little over a month a go to have a vegetarian wedding. It wasn’t an easy decision at first, but realized that I wanted to share my knowledge, expertise and passion for plant based foods with a room full of people that are most important to me.  I want to show them how truly amazing, wonderful and creative a vegetarian meal can be. What better chance and what more captive of an audience than to showcase this at our very own wedding. The decision was ours (Ryan is fully 100% supportive of this) and this is what we are truly content with our decision. Everything about the evening is going to be magical from the setting on the lake, to the flowers, to my ECO- vegetable dyed organic silk dress and of course the most important detail, the menu. No, I am not cooking up all the food at my own wedding. I am lucky enough to be sitting down with the chef at my venue to create the menu of my dreams (you are just going to have to wait at least a year for these details!)

Since Chelsey did make the decision to have a meat option at her wedding there  has been some dispute about whether one should have an all veggie wedding or not. Even though it was a bit of a debate for me at first, I chose to stick with my well rooted plant based philosophy along with our values as a couple.  It only makes sense, as I try to encourage my clients and the people around me to find other ways to be satisfied without meat (even if it’s just for one meal).  Since meat is usually the focus of the meal at most weddings, without it, often people can’t imagine what that meal would be? That is where I want to shine, and show people that a delicious (and filling) meal can still be in store even though it is vegetarian.

I have to tell you, this is a new era, where health and wellness are at the core of living a balanced life. The more I immerse myself in this wonderful land of veggies – the more I fall in love with it and the more amazing, wonderful and caring people I am meeting not too mention the incredible foods I am always discovering along the way. We need to be compassionate even if it is just for ONE night of your life. It will be worth it. I promise.

So having a vegetarian wedding just makes complete sense to me, since teaching vegetarian cooking classes is not only my business, but mine and Ryan’s lifestyle (for reasons of health, animal rights and just pure satisfaction). Allowing our guests to experience our vegetarian wedding – will not only show them what we are all about- but it will also prove that they can be perfectly satisfied and content with at least ONE blissful meal eating plant based foods! Something for everyone to try once in a while

TELL ME WHAT YOU THINK…

Did you have a Vegetarian Wedding?

Would you have a Vegetarian  Wedding?

Would you be satisfied/happy at a Vegetarian Wedding?

Why or Why Not?

FALL in Love with Whole Foods!

Are you in love with whole foods as much as I am? I hope so. If not, then you have your chance to be. There is an opportunity coming up in the fall, I know I know, you don’t want to think that far ahead right now, but you must! As you can have the chance of a lifetime to come on an amazing RETREAT in northern Ontario. And if you don’t get on board soon, you will miss your opportunity until next year. I am giving YOU the chance to make that true connection with food from the earth. The food that nature has intended us to eat. When we eat these foods we are nourished, cleansed, rejuvenated and complete. If you don’t believe me, just try it. Start adding whole foods in to your life and just see what happens. I don’t want to be responsible for what takes place – well maybe I do, because only good things will happen!

There is so much information out there about health, nutrition etc… It can be overwhelming, exhausting and discouraging. That is why I want to make it easy for you. Give you a weekend away, where you have nothing else to worry about except for being fed incredible organic foods, learning about your health and wellness and taking time to relax and renew. That can’t be all that bad can it? So if you want to join this amazing retreat then please contact me right away.

Here is just a little bit about what you can expect on this weekend retreat of a lifetime -

First of all you will be trekking all of 2 hours north of Toronto to the amazing Collingwood, home of Blue Mountain. You will be staying in a cozy, spacious and luxurious chalet in the mountains, with fresh air and lots of trees, you will be fed 6 incredible organic, vegan and delicious meals to boost your immunity and take your health to the next level. You will have a chance to learn loads of information on how you can learn to FALL in love with whole foods. Plus did I mention that we will be going to an organic farm, this is where all the magic happens. You can’t really make the connection with whole foods unless you see where your food actually comes from…right? Then of course your body will renew through yoga, hiking and vegging (if that is actually an activity?). We will be watching some incredible and inspiring movies and you will also learn how to prepare whole foods in your own kitchen. I don’t know if I should go on, but the one last component is that you will have a chance to meet, learn and share from group of like minded individuals. This was the best part of my last retreat in the spring!

So please join me – if you register in the next month before September 1st – you will be eligible to have your name put into a draw to have your very own  KITCHEN MAKEOVER after the retreat! Which means I will come into your kitchen, clean it out and help you to restock it!

If this is for you, please tell me why, leave a comment and contact me right away to reserve your spot -as there are only a few left!

Confessions of a True Foodie

Some may call me a picky eater– but they don’t really know what’s going on. Yes it is true, have my likes dislikes which may come across in a rather food snobbish manner, but the truth is I have formed my valued and educated opinion over many years about what and why I like to eat what I eat! I have been doing this for so many years now that it is second nature to me. I always get asked, How do I do it? How do I stay so committed ALL the time?  Don’t I ever cheat or crave something? Well the truth is no. I don’t. I have no need to. I am not only am I so aware of all the healthy alternative that exist, but I also know how to make them. Anything that I may be craving or wanting, I know how to make the healthy veggie – even vegan or raw version of it. So I am not left feeling deprived. I think that is why I am a teacher, as I am passionate about sharing this knowledge so that others too can make or find the “healthy version” of the things that they crave or desire.

Also when I travel, my morals, values and dedication to being a foodie is the same.  Just because you are traveling doesn’t mean that you have to give in and eat crap because it’s too hard to stay on track. I don’t look at the way I eat as staying on track or following a diet plan. It is my way of life and I am proud of it. Those who know me well, know that I am that girl who will bring her own food to a dinner party,  always have spelt or sprouted bread on me just in case it needs to be dipped or create my very own menu item at any given restaurant. That way I can still dine out at restaurants and enjoy my meal. I can also be found in the airport munching on kale chips, flat bread or scooping the flesh out of an avocado. As I said, I don’t settle and I don’t give in. There are no excuses. When food is as important to you as it is to me – there is no other way! It may sound extreme – but this is me, and how I live my life everyday.

I prepare all of my meals pretty much all of the time. I rarely eat out or pick up on the go. So that is why it is nice to get away once in a while and be spoiled by healthy and delicious options when I am traveling. It also gives me some inspiration to go back home and create with some new ideas!

I was just in Los Angeles, visiting my brother, Dan Wasserman (a chiropractor in Santa Monica) and together we explored all the yummy places to eat out there. Luckily he is on board with me, and I don’t ever have to feel judged around him as he likes to eat the way I do. So together we dined at several tasty places. I am going to share my experiences and pictures here – the foods I encountered, the desserts I indulged in – all while being happy, healthy and active.

Real Food Daily – a definite must when coming to LA.  It has everything that a vegan wants to eat. Whether you want to be adventurous with a cashew cheese pizza or go simple clean with brown rice, kale, tempeh and miso soup along with a slice of their rustic corn bread with miso tahini spread. This is one of my all time fav’s!

The Best Corn Bread in Town!

Sweet and Savoury Miso Soup

Cashew Kale Corn Meal Pizza – Scrumptious!

Kind Kreme – A new discovery and truly heaven on earth as far as frozen desserts go. The absolute BEST vegan, raw ice cream I have ever had. They had everything from soft serve to several varieties of hard scoops. A cute quaint little spot near Universal Studios. I wish more places like this existed. If there is one thing I loved for dessert while grown up it was frozen yogurt – so this satisfied all my needs as far as dessert goes. I can’t even compare it to anything else I have ever had.

Coconut Cashew Choc-Vanilla Swirl with Dark Chips

Planet Earth - in Hermosa Beach. A cute little raw lunch cafe. All of 10 items on the menu – so there was definitely a lot of love put into each item. We had a yummy pesto cracker appetizer  and a raw burger on sprouted bread. It was somewhat hearty, the bread and burger were rather tasty with a unique flavour and lots of texture.  I was pleasantly satisfied and would definitely come back.

Rahel’s Ethiopian - My brother and I discovered this amazing little place on Fairfax in little Ethiopia a few years back. It is the only vegan restaurant on the block. I can be easily turned off of ethnic foods, simply because they are meat-centered, loaded with dairy and often spicy. Well not here! They are more than accommodating (especially for me and my lack of palette for spicy foods), they have so many items to choose from and they also now feature a tasty gluten free injera bread. I can truly eat here without any worries. Oh and don’t forget to order the mango juice or a thai young coconut to sip on between those spicy bites! (see picture at top)

Cru – Loved it here. A small raw, vegan cafe that features very specific items that are all crafted beautifully. It was hard to decide what to have. But I settled with a mezze platter with a fig dip, beet and apple salad, kale slaw, cashew cheeze and cucumber salad – served with flax crackers it was totally scrumptious! Of course this was a green juice paired with my meal as well.

M Cafe - This is one of my favourite spots to stop for a simple, clean macro meal. They always have fresh salads, veggie nori rolls and lots of other items. This is a great place to stop if you are on the go as the food comes out rather quick and it always tastes fresh!

So as you can see – LA makes it very easy for me to eat well. There are so many amazing places to choose from. I know not all destinations are not as well equipped as LA, but you have to do your research. The next stop for me on this trip was to Scottsdale and Sedona Arizona. This happens to be a frequent destination for my family and I am always on the lookout for new places to eat. I gave a little intro to Scottsdale restaurants last year with some of my usual destinations like TRUE FOOD KITCHEN – but this year I have discovered a few more!

Luckily I was here with my foodie buddie and good friend Marti Wolfson from Culinary school in New York. So there was no doubt that we weren’t going to eat well and make sure that our “bellies” were totally satisfied. We had the chance to discover some new places along the way…from a juicy tempeh burger to a raw falafel platter and gluten free pizza we had our fair share of delicious meals. Unfortunately, I don’t have any pictures to prove this but you’ll just have to take my word. Then the other night I was lucky enough to discover a new restaurant in Scottsdale called Nourish – which I literally stumbled upon after doing a search for “vegetarian Scottsdale”. So excited to have found this place! They have a wide menu with lots to choose from and a one-of-a-kind coconut ice cream for dessert!

Okay, that pretty much wraps up my trip. I don’t really like to eat out this much, but when I am traveling or on the go, this is what takes place and the choices that I make. Food comes first (sometimes)…. as I love to eat and I love to discover new things all the time. It may have seemed  like I was indulging – but it was all healthy, clean and delicious! I have also been continuously active – swimming, hiking, biking and yoga! Of course there has to be a balance…and on that note I am actually looking forward (after being so inspired) to making some home-made meals and post some new recipes when I return back to Toronto!

Are you a foodie? If so…please share!

A Contributing Monkie!

I must say, I am proud to be a contributing monkie on G LIVING. It was only a week a go when I got an email from V – the creative mind behind this incredibly edgy and dark site that features all things green with a  modern twisted appeal. There is enough out there that just taps into what trendy and what’s not in the world of GREEN, but this site is different. It has a different look a different feel – and it is rather addicting! Because you just want to learn more, see more and you feel good after looking at it. So this last week I contributed my first post. I am excited to continue to be part of the “GREEN CHEF Monkies on the site. So please check in and even sign up for updates and other spicy information that is coughed up on a daily basis!

Here is my post in case you missed it!

I have never been one for sushi. I mean the l kind with white rice and raw fish. I won’t go into all the reasons why. To me, a real nori roll is one that is filled with veggies, kept raw and full of colour. It is one of my favourite things to eat. It is so simple to prepare and makes an amazing snack, lunch or dinner. I don’t know about you, but I like things stuffed. I love my food bursting with flavour, colour and texture and there has to be more than one ingredient in my rolls – no matter what. How boring is “kappa maki” – just cucumber alone in that roll? There are an abundance of other amazing veggies that would give anything to be inside a luscious roll of nori goodness.

So the key to raw nori making is to use RAW nori sheets. It doesn’t work if you buy the toasted kind. So make sure to buy it raw. Then for the filling, you can go crazy with anything from sprouted quinoa, to chopped jicama (an incredible root veggie from Mexico), to shredded cauliflower. But I went on a totally new tangent. I soaked and sprouted some sunflower seeds and almonds– which are loaded with healthy fats and nutty texture.  Then I blended them into my version of a mock tuna salad. I threw in some fresh herbs from my garden like dill, oregano and sage, added some dulse (a sea veggie – to give it that true vegan “sea” taste) and other condiments to just make it burst with unique flavour.

Once you spread that on your raw nori sheet, you are good to go and add loads of veggies. I would start with carrots, beets, cucumber, wild lettuce, mango sprouts, avocado. This is a pretty good start and will fill your rolls rather nicely. I promise you will be pleasantly surprised how delicious and filling these are. Take them to your next party or just enjoy them on your own – they don’t even need to be dipped!

SUN SEED NORI ROLLS

What’s in it?

4-6 sheets of raw nori

1 carrot shredded

2 small beets, shredded

½ cucumber, cut into slices

1 avocado, sliced

Handful of sprouts (mung, sunflower or pea shoots)

The seed spread

1 cup sunflower seeds soaked 10-12 hours

1 cup almonds soaked 10-12 hours

1-2 tablespoons fresh dill

1 tablespoon fresh oregano

1 teaspoon fresh sage, chopped

2 tablespoon lemon juice

1 tablespoon tamari

1 teaspoon fresh ginger

1 tablespoon kelp or dulse granules

½ teaspoon sea salt

Place all the spread ingredients in a food processor or high speed blender and blend until uniform. You can leave it chunky or smooth it out by adding a touch of water or blending for longer.

How you Roll it!

1. First you lay one nori sheet flat on a surface.
2. Spread about ¼ cup of seed spread on the nori sheet (you can fill it in to the edges if you want)
3. Place your veggies down in a relatively thin row horizontally towards the bottom of the sheet
4. Begin to roll- Lift the bottom edge closest to you, wrap over all the veggies, holding tight, continue to roll it all the way up – seal it with some water or extra seed spread
5. Cut the rolls – start in the center of the roll and then keep cutting down the center of each half until you have 6-8 pieces.

Freshly Picked and Made with Love!

Part 1 -

If you haven’t been raspberry picking yet this summer you should go before it is too late! These little red gems are so good when they are freshly picked. They are small, tart and juicy – and beaming with red hot love!

Last Saturday – my friend Jaime and I went to an Organic raspberry farm about a half hour north of Toronto (so worth the short drive). A cute cozy plot of land filled with lines of raspberry bushes.  At first we both opted for the largest basket, but didn’t realize how much work it actually is to pick raspberries. Also when they are this small, it takes that much longer to fill up a box. So by the end of the first line, we decided to combine our efforts and just have one basket between the two of use. This would bare more than enough fruit for our soon to be made – Raspberry Tart!

It was a hot one, so we didn’t last too long before we were anxious to get home and start baking. When raspberries are so super tart (in taste) like these ones, they are especially good when paired with something sweet. So the attempt was a fresh raspberry tart with a sweet almond crust. We stewed the raspberries with some Kuzu and Agar-Agar – (my two favourite sea-veggie based thickeners) to make the raspberries hold together in a jello-like consistency. I love using this stuff! Then instead of putting the raspberry blend on the tart crust, we put the raspberries in a bowl and crumbled the crust on top. Since baking likes to do it’s own thing sometimes, the crust didn’t turn out as planned. It was supposed to be on the bottom of our tart, but since it stuck to the glass (which isn’t supposed to happen – even though there was enough coconut oil on it)  – we scraped it out and used it as a crumble instead. Either way it was going down the same “pie-hole” – so to speak, and it all tasted the same – DELICIOUS. We weren’t trying to impress anyone but ourselves, so the actual look of it didn’t really matter. What mattered is that it tasted delicious and we have fun making it. So the moral of the story, is get out there, go pick some raspberries and put them in a smoothie, granola, a pie or raw pie, on cereal, fruit salad or just eat them straight from the bowl! Raspberries are not only beautiful and glorious to eat in the summer but they are full of antioxidants, fiber – and of course lots of love!

Jaime – stewing up those Raspberries!

Our gorgeous up-side-down Pie!

Two ladies in the bush – I promise, I am not naked!

Part 2-

I had so many leftover raspberries, I  made a Raw Berry Pie – as a second attempt. I have strawberries growing in my backyard, just bought some fresh blueberries, and picked some fresh mulberries from a friends tree (right here in Toronto!). So I was inspired not to cook these berries up- but instead – blend them up in my blender – with some fresh peaches for thickness – then I made an almond coconut raisin crust, poured my berry blend on top – and let it freeze. What a nice treat!

These are the tastiest, sweetest berries!

It was a treat to have fresh Mulberries, as I have only ever had dried ones! They are also the most beautiful shade of purple!

Here is my Raw Berry Pie!

 

So there you have it. Two ways to use up your berries this summer. Both Vegan, both gluten free and both delicious! Enjoy!

 

Fresh Berry Tart with Almond Crust (Cooked)

1 cup almonds

¾ cup brown rice flour

2 Tablespoons maple crystals

¼ teaspoon baking powder

Pinch of sea salt

3 tablespoons melted coconut oil

¼ cup maple syrup

Filling:

2 tablespoons agar flakes (to gel it together)*

1 ¾ cup apple juice

2 tablespoons kuzu dissolved in ¼ cup apple juice (to make it like pudding)*

2 tablespoons maple syrup

Sea salt

4 cups raspberries, rinsed and drained

Preheat oven to 350. Oil a 9” tart pan.

For the Crust:

1. In food processor, grind nuts to a meal. In mixing bowl, combine nuts, flour, maple crystals, baking powder and salt.
2. In separate small bowl, whisk together oil and maple syrup.
3. Mix wet ingredients (oil and syrup) into dry ingredients (nut meal and flours).
4. Press crust mixture into tart pan. Refrigerate 15-20 minutes, and then bake 20-25 minutes. Let cool completely.

For the filling

1. In a small pot, simmer agar flakes in apple juice until agar completely dissolves. When agar dissolves, add kuzu/juice mixture. Whisk until mixture thickens. Add maple syrup.
2. Add pinch of salt and berries. Cook 6-8 minutes. Remove from heat and let mixture cool partially. Pour into cooled crust pan.
3. let set completely. Garnish with mint before serving. There may be a small amount of filling left, you can enjoy as a pudding by blending in food processor.

**Kuzu and Agar can be found at your local health food store in the Asian or macrobiotic section. There are tons of resources online to help you use them.

But two quick tips, dissolve and heat!

Raw Berry Tart with Almond Coconut Crust

For the crust:

2 cup almonds, soaked

1 cup coconut flakes

1/2 cup raisins

- blend in food processor until you have a uniform “dough”

- press out in a tart dish evenly all over and up the sides (there should be enough)

For the filling

2 cups fresh berries

1 tbsp lemon juice

2 fresh peaches

- blend in a high speed blender until thick and creamy

- pour the blended berries into the raw pie crust and decorate ad you would like

- place in freezer for several hours, serve and enjoy!

A Veggie-Q for my QT!

Being a vegetarian does not mean that you can’t enjoy summer parties, potlucks and BBQ’s. You just need to get a little creative and have fun with it. So this past weekend was my fiances birthday. He  wanted a low key night, a dinner in with some family and close friends. Of course what this means, is that I am making dinner! Which is no problem of course, I  love providing delicious goodies, especially things that everyone can enjoy! Not everyone who was coming was a vegetarian, but that didn’t matter, my mom took care of some chicken for the group, and I handled the rest!

Make sure that when you are in this situation, you find out what all your hunny’s favourites are – and go from there (hopefully you know them already!). Luckily everything that Ryan loves, are things that everyone could enjoy – and they also make great compliments to the main meal.

So we started off with some yummy appetizers,  There was a  home made guacamole, parsley-hummus, along with an organic store bought salsa – lots of spelt flatbread and organic corn chips for dipping. Then we had a selection of side dishes – Ryan’s favourites include (quinoa tabule,  pasta salad, yam fries and “caesar” salad) and the main meal for us was Organic Sunshine Burgers (which  are truly scrumptious) simple ingredients and are so easy to enjoy at a summer-Q with or without a bun!

Of course the night was topped of with Ryan’s all time favourite – a tender Chocolate Cake – made from spelt flour (all vegan and sweetened with maple syrup) crowned by an almond butter, cocoa icing – this is his number one request on a annual (or more like weekly) basis! So I paired this with coconut-mint (from my garden) cacao ice cream (the colour green in the ice cream is actually from Ormus Super Greens). No one even questioned why the ice cream was so bright green! I may even post this recipe too since it was soooo fantastic!

So there you have it, an amazing, wholesome meal that everyone can enjoy – lots of variety, flavour and texture. You want to keep your crowd happy, but most importantly you want to make your CUTIE smile on his birthday!

If you are in need of some delicious summer recipes – there are still a few spots open in this weeks SENSATIONAL SUMMER RECIPES CLASS on Wednesday night!

The Dips – post enjoyment!

I meant to take this picture before they were all devoured!

Quinoa Tabule – a perfect summer recipe!

Brown Rice Pasta Salad with Garden Snow Peas!

My Delicious Plate of Goodness!

Vegan Caesar on left and Sunshine Burger on right- under the guac and hummus

My Award- Winning Vegan Chocolate Cake!

Vegan – Mint Cacao Coconut Ice Cream

Chocolate Cake with Mint-Cacao Ice Cream

Me and my QT (Ryan)

Mint-Cacao Coconut Ice Cream

2 cans of organic coconut milk

1/4 cup vanilla rice milk

1/4 cup maple syrup

2 tbsp fresh stevia leaves (only the fresh leaves or else leave it out!)

1/2 cup fresh mint leaves (or you can use a few drops of peppermint oil)

1-2 tbsp Ormus Super Greens (it has a minty flavour)

1/4 cup cacao nibs

Place all the ingredients except the cacao nibs in a blender and blend until smooth, creamy, and green.

If you have an ice cream maker, pour the mixture in and begin to churn, adding the cacao nibs after a few minutes.

If you don’t have an ice cream maker, freeze the mixture in a large bowl for about an hour, then remove and stir in cacao (so they don’t all sink to the bottom).

Then continue to freeze for another hour or two (depending on the consistency you like).

ENJOY!!

If you are in need of some delicious summer recipes – there are still a few spots open in this weeks SENSATIONAL SUMMER RECIPES CLASS on Wednesday night!

Please share what veggie dishes you like to make in the summer for special events and occasions!

Delicious Retreat RaWp-up

I have always wanted to go on a retreat – especially one that was focused on health and wellness. I never really got the opportunity to pursue this interest. So instead, after finding out about the House of Verona in Collingwood Ontario – it wasn’t long  before I decided to host my own retreat. There is nothing better than gathering a group of like minded individuals and guiding them through a weekend of laughter, learning, sharing and cleansing!

I put the word out in February that I was going to host a delicious retreat up in Northern Ontario and it only took about two weeks before 10 + spots had filled. I was so happy and excited that people wanted to share and escape the city for a weekend away. Because it is spring, the topic of the weekend was cleansing, nourishing, rejuvenating while eating raw, organic and vegan food. It is not very often that you get to experience all of this at once!

Planning ahead for the weekend – I created some delicious recipes and planned out all the meals.  I basically took all of my favourite raw meals and created a full menu with them. We started each day with a green juice, smoothie and a yummy breakfast of sprouted bread with acai berry jam, sprouted buckwheat, almond milk and superfood toppings. Then all of our other meals varied between thai coated kelp noodles with collard wraps, savoury nut based dips with LIVE crackers, marinara and pesto pizza with caesar salad, onion-flax bread sandwich with carrot beet and kale slaw and two desserts: mango, banana “ice cream” and chocolate avocado pudding. Did I mention that this was a DELICIOUS retreat?

Trio of Raw Dips – Living Flatbreads and Green Salad

Onion Flax Bread with Walnut Pate and Kale Slaw Salad

Sprouted Buckwheat Cereal with Goji, Coconut and Cinnamon

Acai Berry Jam on Sprouted Kamut Bread

Marinara and Pesto Pizza with Brazil Nut Crust

That was just part of it, the rest of the weekend revolved around learning and sharing. We watched the film Food Matters, had an interactive discussion about cleansing and immunity, learned how to blend smoothies, roll nori, sprout, make nut milks and what essential equipment to have in your kitchen.

Raw Nori Rolling Lesson

Making a Green Smoothie (with Sun Warrior) Lesson

The last component of the weekend allowed for healthy lifestyle activities like yoga, hot baths at a local spa and a hike up blue mountain. We managed to cover a lot in two days- but everyone got something out of it. I had participants from Ottawa, Waterloo, Oakville and Toronto -  everyone had something to offer to the group, with varying areas of expertise and knowledge in health and fitness – we all learned from each other which was the best part! I am even more thrilled that long lasting friendships and bonds were created. From the positive energy and feedback I got from this group, they will always remember their Delicious Weekend Retreat. Thanks to all who joined!

Refreshed after a dip in some hot baths!

Invigorated after our hike to the top of Blue Mountain

Please continue to check my website for details about my next Retreat, October 15-17th – Autumn Immunity and Renewal!

Thriving on a Plant Based Diet

It is quite possible to gain extreme  health benefits on a plant based diet. You can attain not only your fitness goals but your health and your weight goals as well. Long gone are the days that we need meat and dairy to get that lean physique. A low carbohydrate diet is not the answer either – your body need carbs in all it’s forms (except refined ones of course!) along with good quality essential fats and protein! Whole grains, fruits, vegetables, legumes, nuts, seeds and sprouts are the way to go. Not only do our bodies assimilate the nutrients from plants much quicker, but they are much easier to digest – leaving you feeling great with exuberant amounts of energy and attaining all of your health and fitness goals.

There are many health gurus and products that have dedicated their effort to prove the benefit of plant based foods on your health and fitness goals. There are now world renown athletes that consume these diet and thrive! Brendon Brazier for example,  the man behind the Vega product line – not only stands as an example of a triathlete that has attained extreme gains in his fitness through a vegan diet, but has also provided the world information, supplements, protein powders and food bars to help others get there.

Other products that support this is my latest found love – Sun Warrior Protein - which has happily been in my life now for over a year. I can’t even begin to tell you how great I feel on this product. The raw fermented brown rice protein that sun warrior provides my cells – is like nothing else. It gives me energy before a workout, replenishes me after a workout and provides me with balanced smoothie and a whopping 15 grams of protein per serving (which is the perfect amount – in addition to the other goodies in my smoothie!).

It may not be enough for me to say it myself, you may have to pick up a book (The China Study, Thrive (Fitness), Food Matters, In Defense of Food, Green for Life , Superfoods) to believe me, but plant based foods will help you reach your fitness and health goals – I promise. And as I said you will not only feel great, but you will look great and you will only want to do great things!

To learn in person from me or learn how to make some super delicious high plant protein, complex carbohydrate and healthy essential fat recipes – then join my Fit and Fabulous class on April 14th!

Here is how you can start to Thrive on plant based foods: ( just add one or more of these foods into your diet and you are on your way!)

1. Coconut water -replenishes your cells and your energy before of after a workout

2. Hemp seeds – will give your salad a protein boost with high quality essential fatty acids – while giving it a nutty kick

3. Quinoa (and other gluten free whole grains) – are easy to digest forms of complex carbohydrates that will give you long lasting energy

4. Almond butter – will give your body protein, calcium and healthy fat to keep your bones and muscles strong

5. Kale and other leafy greens – provides magnesium and chlorophyll to cleanses your blood and invigorate your cells

6. Avocado – gives your body essential fatty acids while nourishing your nerves and your skin

and don’t forget to use a variety of SUPERFOODS like goji berries, cacao, maca, mesquite, bee pollan and spirulina – full of  protein and essential vitamins and minerals!

Please share with others how you thrive on plant foods or how you fuel your body pre/post workout! We all want to hear!

Carob Fig Frozen Fudge

these are high in plant protein, rich in calcium and make a perfect pre or post workout snack!

 

1 cup figs, soaked

1 ½ cups filtered water

1 tablespoon pure vanilla

1 ½ cups almond butter

1 ½ cups raw carob powder

½ cup hemp seeds

1. Place the figs in a bowl and cover with water and soak for about an hour, until soft. Drain reserving liquid.
2. In a blender, blend the figs, and vanilla until smooth, slowly adding soaking water as needed to form a creamy consistency.
3. Transfer the fig mixture into a large bowl, add the nut butter, and stir to combine.
4. In a separate bowl, mix the carob and hempseeds.
5. Gradually add the dry carob mixture into the wet fig mixture. Stir well. Press evenly into a 10 by 18 inch brownie pan, 1 inch thick, and freeze until firm (about 3 hours).
6. To serve, cut into 1 inch squares.

Preventing with Plants

Last week I held a workshop in conjunction with the Holistic cooking Academy. The topic and premise was focused on meal planning for Cancer. Whether you are a cancer survivor or preventing and living each day to it’s full health potential -  I discussed the importance and essentials of a plant based diet. There is no better way to attain optimal health than through a plant based diet. Within this very specific yet broad topic there was so much to discuss. But I had to limit myself as this workshop could of gone on for hours. Instead it was a 4 hour class which comprised of a  two hour discussion of some of the vital nutrients for cancer and then went on to a hands on cooking class in the kitchen. We made some incredible and tasty recipes!

There are many different dietary approaches when it comes to Cancer and when it comes to any kind of healing for that matter.

Here are some of the possible dietary approaches:

• vegetarian/vegan
• superfoods/raw foods (sprouting, smoothies, etc.)
• macrobiotic diet
• organic whole foods / balanced proteins, carbs, fats

Here are the FOOD GROUPS for Optimal Health:

1. Vegetables

With a strong emphasis on veggies… ideally 50 % of your meals should come from vegetables. Leafy greens are amongst the most important and are often neglected (Kale, spinach, swiss chard, collards, bok choy and the list goes on). Let’s not forget about sea vegetables either – this includes Arame, Dulse, Nori, Kombu and Wakame. They are especially beneficial in preventing breast cancer. Almost all vegetables can be eaten raw or lightly steamed.

2. Fruits

Fruit is best eaten between meals or at least 1/2 hour before other foods. It is also best to eat fruit in season rather than stored, bottled or frozen.

3. Legumes (beans, lentils, split peas…)

Excellent source of protein, carbohydrates, dietary fiber and many important nutrients. Approximately 15% of your meals should come from this category.

4. Whole Grains

This includes the whole grain and preferably gluten free grains such as quinoa, amaranth, millet, brown rice, wild rice and limited amounts of spelt, kamut, barley, oats and rye. Grains should comprise of a good part of a balanced diet as whole grains are high in fiber, complex carbohydrates and B vitamins. Whole grains provide long lasting energy and are critical nerve conduction. Try to limit/avoid refined and processed flours and flour containing products – they are high in sugar and stripped of their essential nutrients.

5. Animal protein

Best avoided, but this is not the case for everyone. So if you feel you must consume meat, limit it to wild-caught fish, naturally raised organic poultry, and small amounts of organic, pasture-fed beef. Dairy is mucus forming, and is best avoided. Good quality kefir, sheep’s milk or organic dairy is an exception, and can be consumed in moderation.

6. Soy

Fermented soy products (tempeh, miso, tamari) and edamame (young soy beans) are beneficial. Tofu and other processed soy products (milk, cheese, ice cream, soy protein) should be avoided. These foods have been considered healthy meat and dairy alternatives for a long time, however recent research shows that they are poorly digested and may even inhibit proper protein digestion.

7. Nuts and seeds

Up to 5% of your meals should come from this category. Nuts and seeds are high in protein and healthy fats, and they supply various vitamins and minerals as well. Soaking and dehydrating will make nuts more easily digestible. Enjoy things such as almonds, walnuts, pumpkin, sunflower, hemp, chia and flax seeds!

8. Oils

Use good quality oils in moderation (cold pressed, extra virgin). For light cooking olive oil is the best, for higher temperatures use coconut or grape seed oil. Hemp, walnut, and flax oil are great for salads – never heat these oils. You can also add them to smoothies, but make sure you just mix them in with a spoon at the end, and do not blend.

Avoid all hydrogenated and processed forms of oils (ie. margarine).

9. Sweeteners

Refined sugar feeds cancer cells. Artificial sugar substitutes are linked to cancer as well. Honey (raw) and pure maple syrup are great in moderation.

10. Additional Items (condiments, herbs, spices)

Apple cider vinegar, lemon juice, carob powder, dark chocolate, unsulphured dried fruits, miso, herbs, spices, sea vegetables

Lots of herbs also have potent anti-cancer properties. (turmeric, ginger, garlic, cinnamon, basil, rosemary, clove, chilli pepper,  thyme, parsley, fennel, anise or coriander)

Green Powders

In addition to green leafy vegetables, pure green powders are key to alkalizing they body and help to rid the body of excess toxins and residues. They provide energy because of their concentrated and easy to absorb form of nutrients. Enjoy 1 tsp – 1tbsp of pure powder with water in the morning or add them into smoothies and vegetable juices. - vitamineral greens, ormus supergreens, chlorella and E3 live are among my favourites!

The Hit Recipe of the day was this super powered dish – which is full of fiber, vitamins, antioxidants, low in sugar and can be enjoyed for breakfast, dessert or a midday snack.

Apple-Berry Crisp

Filling:

6-8  McIntosh or Golden Delicious Apples

8 ounces fresh or frozen blueberries

1 tablespoon lemon juice

Pinch of sea salt

¼ teaspoon cinnamon

Pinch of cardamom

½ cup apple juice mixed with 1 tablespoon arrowroot powder (this acts like corn starch)

Crisp:

2 cups rolled oats

½ cup whole grain spelt flour

¼ cup cold pressed coconut oil

2 tablespoon maple syrup

Pinch of sea salt

Pinch of cinnamon

1. Rinse apples (peeling is optional if they are organic). Quarter them, remove seeds and slice thinly.
2. Place apples and blueberries in baking dish. Sprinkle with lemon juice, sea salt, cinnamon and cardamom and pour juice over fruit. Toss to mix.
3. Mix crisp ingredients and crumble over fruit evenly.
4. Press down gently; bake at 350 degrees F, for 30 to 45 minutes, until crust is crunchy and golden and apples are soft.

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