Chocolate Pudding

I first discovered the blog world this summer and the very first blog someone told me about was Choosing Raw.  I love how Gena uses whole food ingredients in her recipes which are easy to prepare and always taste outstanding.  One of the first recipes I tried of hers was her Chocomole or Chocolate pudding. 

I had never in my life heard of making a dessert with avocado and to my pleasant surprise it was deee-licious! I make it for friends and have them guess the ingredients…no one ever gets it.  They are always taken aback when I tell them the base is avocado. 

I adore this recipe for its smooth, velvety texture; deep chocolatey flavour and rich taste. It is decadent.  You don’t need a huge portion to be satisfied.  Plus, using flavanol-rich cocoa powder (or dark chocolate 74%; cacao nibs) offers health benefits for the heart, brain, blood sugar and skin.  I love everything about this dreamy pudding!

I think I will make a parfait next using fruit and nuts OR since its Halloween I may make it into a mud pie with worms coming out of it.

Ingredients:
(from Gena)

2 avocados
8 Tbsp cocoa powder
12 dates (may need less depending on size and desired sweetness, soak if necessary)
¾ cup water
2 Tbsp maple syrup
2 tsp pure vanilla extract
Sprinkle with unsweetened shredded coconut (or fruit and/or nuts).

1.    Place all the ingredients in the food processor and begin blending, then drizzle in the water from the top.  Process until it’s smooth and creamy.  Serves 4.  This dish is incredibly decadent with a rich, deep chocolate flavour (I used raw cocoa).

Note:  You can adjust the amount of cocoa, dates and maple syrup you use to suite your taste. 

You can also add more water or almond milk (up to another ¼ cup or more) if you prefer a thinner consistency. 

Top with strawberries, raspberries, oranges, bananas, nuts – pecans, almonds, walnuts, hazelnuts or add both and make into a beautiful parfait. 

        Whole Food Sneak Peak: 
                          Cocoa

Cocoa is derived from beans in fruit pods produced by the cacao tree.  Once revered by the Aztecs as “the food of the gods.”  Cocoa beans are extremely bitter.  I’ve learned that people can wean off coffee by eating one or two cacao beans as it gives them a burst of caffeine and a lot of other nutrients! 

Is chocolate good for you?  It is not the chocolate, per se, that is good for you but the cocoa, the spicy powder that makes chocolate taste like chocolate.  Cocoa (the spice) is one of the richest sources of flavanols, plant compounds that help protect the heart in a variety of ways and it does this in a pleasing vehicle.  Countless studies shows that coca flavanols (antioxidants) can disarm cell-damaging free radicals, preserve cell membranes, protect DNA, improve blood flow to the heart, lower high blood pressure, prevent the formation of artery clogging plaque and prevent blood clots that can cause a heart attack or stroke.  Dozens of studies show that people who consume flavanol-rich cocoa (as powder mixed with water or eaten as dark chocolate) are in much better cardiovascular shape than those who don’t.

The improved blood flow not only is beneficial to the heart, but the brain as well.  A study  in the Journal of Cardiovascular Pharmacology revealed that flavanol-rich cocoa can increase cerebral blood flow to the brain, suggesting that it may be helpful for the treatment of dementia and strokes.  It has also been shown to provide more mental energy.

There is also evidence that cocoa helps with diabetes (improves insulin sensitivity), wrinkles, softer skin, endurance and preeclampsia (high blood pressure during pregnancy).  Dark chocolate has been shown in studies to contain up to 4x the antioxidants found in tea.

Chocolate gets its strong astringent flavour from the flavanols in the cocoa...... so the higher the percentage of cocoa in a chocolate product, the higher the level of flavanols, the healthier it is for you and the stronger the flavor. 

Choose flavanol-rich cocoa powder or dark chocolate – the most healthful dark chocolate contains 74% (no less) or more cocoa solids.  It can take some getting used to, but you can start by choosing chocolate with 60% cocoa, which will still have a lot of health benefits, but don’t go under that. 

When milk and sugar get added to chocolate the healthy flavanols get diluted.  Avoid chocolate, white chocolate candies and treats made with hydrogenated fats (aka trans fats), refined flour, none of which promotes health.  Also pass on products labeled “artificial chocolate” or “chocolate –flavoured,” these are imitations that are not even close the real thing in flavour, texture or health benefits. 

You can add cocoa to your smoothies, desserts (chocolate pudding!!), savory dishes, casseroles, to make natural hot chocolate, chocolate fondue, oatmeal, banana-soft serve and fruit.  

Stay tuned for a yummy no-bake, healthy brownie you can feel good eating!!

             Three-bean Chili

Almost everyone loves a good bowl of chili. Nothing beats a hearty, steamy bowl of chilli on a cold day when you have a big appetite.  I parooze many new blogs and sites on a daily basis and found so many variations to chili, some using pumpkin, balsamic vinegar, cocoa, cinnamon or beer.  I don’t think you can really go wrong with a chili recipe.  Add the beans you like, some veggies and spice it to your preference using savoury and/or sweet flavours creating a complex flavour that tastes SO SO GOOD.  This chili is spicy (for me!), hearty and delicious.  I found the cool basil and avocado nicely contrasted and mellowed the hot, spicy taste.  This dish is very nourishing, protective and satisfying.  It offers tons of fiber, complex carbs, protein, antioxidants, vitamins and minerals.   

Ingredients:
1 onion
5 garlic cloves
1 Tbsp coconut oil
1 tomato
2 celery stalks
1 carrot
3 ¼ cup kidney beans, cooked (or 2 organic cans)
1 ¾ cup black beans, cooked (or 1 organic can)
1 ¾ cup navy beans, cooked (or 1 organic can)
1 can diced tomatoes
2 Tbsp tomato paste
1 heaping Tbsp chilli powder
¼ tsp cayenne pepper
½ tsp cumin
½ tsp cocoa
1 ½ cup filtered water
1 tsp unrefined cane sugar
1 tsp Himalayan sea salt
Basil and avocado to top

1.   Heat the coconut oil in a pot at medium heat and cook the onion until golden, then add garlic and cook until fragrant (1 minute).  Stir in tomato, celery, carrot, cayenne, cumin, cocoa and chilli powder and cook for about 5 minutes.
2.  Add the cooked beans, diced tomatoes (and juice from the can), water and tomato paste.  Bring to a boil, then simmer for 20 minutes, stirring occasionally.
3.   Add the can sugar and salt.  Simmer until thick (another 15 minutes).
4.   Serves 4.  Top with fresh basil and avocado.

Note:  You can switch up the beans to ones you prefer, possibly chickpeas, pinto or black-eye peas.  Cilantro would be a good topping  to.   

Enjoy!

           Whole Food Sneak Peak: 
                      Kidney beans

Kidney beans are a very common bean.  They are actually shaped like a kidney.  They hold their dark red shape during cooking and absorb the surrounding flavours well.  Kidney beans that are white in color are known as cannelloni beans.

Kidney beans, along with other common beans, are an excellent source of complex carbohydrates, fiber and protein.  They are a very good source of folic acid and molybdenum.  They are also a good source of phosphorus, iron, protein, magnesium, manganese and potassium. 

The high fiber content of beans prevents blood sugar levels from rising too rapidly after a meal and helps lower cholesterol.  They contribute to heart health not only because of their fiber, but because they supply a significant amount of antioxidants, folic acid, vitamin B6 and magnesium. 

A study conducted by the U.S. Department of Agriculture, showed that the richly colored dried beans offer a high degree of antioxidants protection – small red kidney beans are rated the highest, just ahead of blueberries.  Beans are protective against cancer. 

Kidney beans and other common beans are excellent on their own, in salads, soups, dips, tacos, burritos, baked and casseroles. 

Give this recipe a try sometime and make variations in flavours to suite your taste buds...maybe more cayenne, some pumpkin.  I am curious to try it with a good quality balsamic vinegar!

                 Sugar Pumpkin

Pumpkin is a festive vegetable, used to decorate for Hallloween and most commonly cooked for the tasty pumpkin pie during Thanksgiving and Christmas holidays.  Growing up we would get a pumpkin from the store, carve a triangle face and bake the seeds, throwing the bright orange flesh away (gasp!!).  I do not like wasting food so I decided to make full use of my sugar pumpkin. 

First roasting it for its flesh for a thick and creamy virgin pumpkin latte and then roasting the seeds for a spicy, crunchy snack. 

I had never roasted a pumpkin before and it turns out its really easy.  The flavour and look is much different than the canned pumpkin puree--bright orange with a fresh taste.  Pumpkin is abundant in carotenes (gives it its orange color) which is protective against disease.  The pumpkin seeds are a great source of zinc, protein and other minerals. 

      Easy Roasted Sugar Pumpkin
          (instructions from Elana’s pantry)

1.  Wash sugar pumpkin well, cut in half, scoop out the seeds and middle and set aside to retrieve the seeds after.
2.   Lay the pumpkin halves face side down in a large baking dish with ¼ inch of water on the bottom.
3.   Uncovered Bake at 350 F for 45-60 minutes until the flesh in tender.  Scoop out insides and its ready to use.

           Virgin Pumpkin Latte

Ingredients:
¾ cup sugar pumpkin, fresh cooked
1 cup almond milk
1 tsp pumpkin pie spice (or cinnamon, ginger, nutmeg and cloves)
½ tsp honey
2 Tbsp water
2-3 tsp black-strap molasses (I used 3 because I like the flavour)

1.       Place all ingredients into Vitamix and blend on high for about 1 minute until desired consistency is reached -- smooth, thick and creamy!   You will start to see steam escape from the vented lid.  If using another high powered blender, blend until smooth then transfer to pot and bring to a boil and simmer until it reaches the consistency you desire.

Note:  If you find the Latte too thick, add more water or almond milk until it reaches the consistency you prefer. 

This is delicious cool too!

***Follow the same recipe as above and add 4-6 ice cubes to make it into a Pumpkin Smoothie.***

Roasted Pumpkin Seeds

Ingredients:

Seeds from 1 sugar pumpkin, washed and dried
About 1-2 tsp coconut oil
Couple pinches cayenne pepper
Couple pinches Himalayan seat salt

1.  Preheat oven 375 F. Remove all the pulp from the pumpkin seeds, then rinse and drain thoroughly. Dry off with tea towel.
2.   Put 1 tsp coconut oil in a pot and heat until melted, put pumpkin seeds in and toss until all seeds are moistened.  Season with salt and cayenne. Toss until seeds well coated.
3.  Pour onto parchment paper, spread out and bake until seeds are browned and move freely on parchment (about 15-20 minutes).  They should be crisp and crunchy, not chewy.  Let cool and store in airtight container.

Note:  You can dress your pumpkin seeds in so many ways, including garlic powder, dill, honey, cinnamon, nutmeg, turmeric, cardamom. 

        Whole Food Sneak Peak:  
                    Pumpkin

Pumpkin is a winter squash, along with acorn, butternut and spaghetti squash.  It has a hard shell and inner flesh that is mildly sweet in flavour and finely grained in texture.  Small sugar pumpkins are the culinary variety weighing only a few pounds (orange with small subtle brown freckles), as opposed to the larger varieties used to carve jack-o-lanterns. 

Pumpkins, like other richly colored vegetables, are excellent sources of carotenes.  They are also a very good source of vitamin C, B1, folic acid, pantothenic acid, potassium, B6, niacin and dietary fiber.  They are also a source of phosphorus, silicon, iron, magnesium and calcium. 

Don’t throw away the seeds because they are high in zinc and other minerals (phosphorus, magnesium, iron, manganese and copper).  They are also a good source of vitamin A, B1, B2, B3, protein, monounsaturated fats and phytosterols.  The high levels of essential fatty acids, zinc and phytosterols make them beneficial  for prostate conditions.

Winter squash, especially the darker-fleshed varieties like pumpkin and acorn, provide exceptional amounts of carotenes.  Carotenes-rich foods have been shown to exert a protective effect against many cancers, heart disease and diabetes. 

Pumpkin can be added to smoothies, lattes, bread, cake, muffins, casseroles and pie recipes.  Pumpkin seeds are quite healthful and tasty to snack on.

Maybe this year i will carve a more challenging face into my pumpkin, but this one is pretty good.

            Creamsicle Smoothie

I haven’t had an orange smoothie, probably since way back in the day when my friend Lana and I would go to the mall and have Orange Julius.  Fortunately, I was reintroduced this past weekend by Preet at Organic Lives and it was way better than I remembered it to be – I was in HEAVEN!  It tasted exactly like a Creamsicle….. but made from natural, whole foods.  No sugar, no syrup, no dairy.  Preet has a phenomenal palate and is able to create fabulous meals and drinks from living whole foods and spices. 

For all you Vancouverites and foodies, Organic Lives Café is a place you must visit.  The food speaks for itself.  I didn’t have coconut milk (which Preet makes fresh daily) so he gratefully helped me come up with a recipe that would work for the ingredients I had and it was outstanding. 

It had a sweet, smooth, creamy texture --
the juicy, tangy fresh oranges were mellowed by the coconut water and almond milk and the hint of vanilla and camu camu enhanced the orange flavour and pulled all flavours together in perfect harmony.  Oranges and camu camu together are a superior way to get Vitamin C (tons of antioxidant action).  This has got to be the best tasting and most nutritious way to have o.j. in the morning. 

I know it’s the weather is only getting cooler, but I’m already imagining pouring this smoothie into homemade popsicle molds and having a refreshing, nutritious creamsicle on a hot summer day.

Ingredients:

3 Valencia organic oranges
1 cup coconut water
¼ cup almond milk
¼ tsp whole ground vanilla bean
¼ tsp camu camu berry powder

1.       Peel and chop oranges (remove the few seeds).  Place oranges, coconut water, almond milk, vanilla bean and camu camu in Vitamix (or blender) and process until smooth.  Serves 2.


Enjoy!

Note:  You can also use fresh coconut milk or coconut meat in place of almond milk. 

If making your own almond milk be sure to strain it for a smoother consistency. 

Add a few ice cubes for a cooler smoothie.

I know some of these ingredients are hard to find.  You can order high quality, living coconut water, whole ground vanilla bean and camu camu berry powder from Organic Lives online store.  They ship all over the world. 

   Whole Food Sneak Peak: 
                     Oranges

Oranges are round citrus fruits with finely texturized skins that are orange, just like their pulpy flesh.  They are undoubtedly one of the most popular fruits in the world. 

Oranges are an excellent source of flavonoids and vitamin C. 

One orange supplies nearly 100 percent of the recommended dietary intake of vitamin C. 

They are also a good source of fiber, B vitamins (B1, B2, B6, folic acid and pantothenic acid), carotenes, pectin and potassium.  Oranges contain almost all the vitamins and minerals, at least in modest amounts.

The combination of flavonoids and the high vitamin C content make oranges important wherever vitamin C is required – immune system, lens of the eye, adrenal glands (stress does a number on these!), reproductive organs and connective tissues of our body.  It generally promotes overall good health. 

Hesperidin, is one of the most important flavonoids in oranges.  It has been shown to lower high blood pressure and cholesterol in animal studies and to have strong anti-inflammatory properties.  The concentration of hesperidin is higher in the inner peel and inner white pulp, than the actual orange flesh…so no more peeling off the white stuff!

The consumption of oranges and orange juice has been shown to protect against cancer and help fight viral infections.


 

Oranges can be eaten as a snack – just peel and enjoy. 

They can be added to salads, juiced, made into creamsicle smoothies, to make marinades, or made into popsicles.  These are just some of the numerous ways to enjoy these delicious citrus fruits. 

If a recipe calls for orange zest ensure its organic, as most conventional grown oranges have pesticide residues on their skin and may be artificially coloured.  The taste of organic fresh oranges is the best. 

  Crimini and Chanterelle
      Wild Rice Linguine

Mushrooms can make some people a little apprehensive when it comes to eating them, but for those who like them, you will most definitely enjoy this simple, yet elegant wild mushroom and wild rice linguine. 

Right now at the grocery store there is a wonderful assortment of wild mushrooms – some I have never heard of like bluefoot mushrooms, with blue stems or lobster mushrooms that apparently taste like lobster.  They also had one of my favourites, fresh porcini.  While we were honeymooning in Florence, I fell in love with Italian porcini pasta.  I had it in broth, oils or creams—all were to-die-for.  Unfortunately wild, fresh porcini mushrooms are very expensive at the store, so I opted for wild crimini and chanterelle, which I equally love.  Lightly sautéed meaty mushrooms, together with onions and garlic tossed with the tastiest wild rice linguine (more to come on this exquisite, superior pasta very soon) and extra-virgin olive oil tasted divine.  This dish is rich in nutrients, protein and fiber.

I have wrote down a general recipe, but feel free to use any wild mushrooms you have access to and adjust the amount of garlic and EVO to taste.  You really can’t go wrong with this dish. 

Ingredients:                                             

6-8 Wild Rice linguine nests
12 crimini mushrooms
6 chanterelle mushrooms
1 onion
5 garlic cloves
3 Tbsp extra-virgin olive oil (good quality)
Parmesan to top (optional)

1.   Bring a large pot of water to boil, adding a generous amount of Himalayan sea salt.
2.   Heat 1 Tbsp of olive oil over medium heat and sauté onions until translucent and soft.  Then add the crimini mushrooms and sauté until their liquid is released and they are beginning to brown.  You can pair the olive oil with a bit of water for a steam-sauté if liquid drying up.
3.   You will have a beautiful base of sautéed mushrooms and onions, now add the chanterelles and garlic and cook until tender (about 5 minutes).  Salt and pepper to taste at the very end (not while mushrooms are cooking as it draws out the water and takes them longer to brown).  Also cook the pasta as directed. 
4.  Toss the mushrooms and pasta with remaining 2 Tbsp of extra-virgin olive oil.  Grate some parmesan on top if you like.  Serves 2-3. 

Enjoy!

 
     Whole Food Sneak Peak: 
                Mushrooms

   AKA “Meat” of the Vegetable kingdom.

Fungi are plant-like organisms, but do not contain chlorophyll pigments.  Since they don’t make use of the sun, they are often found in habitats that are both dark and damp.  It is wise to buy mushrooms from markets or experienced foragers, as they will indeed be the edible varieties and not poisonous. 

There are literally thousands of varieties, although probably only about 25 are consumed by humans, some include button, straw, shiitake, oyster, chanterelle, maitake, reishi, morels, lobster and bluefoot. 

Let’s take a closer look at button mushrooms that generally look like little umbrellas.  There are 3 different types of button mushrooms – white (mild, earthy flavour), crimini (more distinct and stronger flavour) and Portobello (meaty flavour and is actually an over-grown crimini mushroom). 

White button mushrooms are an excellent source of many minerals, including selenium, copper, potassium, and zinc; phytochemicals; B vitamins, including thiamine, riboflavin, pantothenic acid and niacin.  Not all mushrooms are equally nutritious.  Crimini and Portobello mushrooms possess all of the nutritional highlights of white mushrooms, plus are a good source of B6 and B12.  Most mushrooms have fairly good protein content. 

For the past 30 years or more, phytochemicals found in mushrooms have been the object of anticancer research.  Mushrooms contain the powerful antioxidant L-ergothioneine, which acts as a scavenger of strong free radicals (unstable molecules that cause damage to parts of your body).  The presence of selenium in mushrooms enhances this antioxidants activity.

Some people are allergic or sensitive to mushrooms.  People with intestinal yeast overgrowth, yeast sensitivities, or mold allergies may have cross over reactions to the fungi family. 

Mushrooms are best cleaned using very little or no water.  A damp cloth or paper towel is best to avoid the mushrooms tendency of soaking in water, which will result in a soggy dish. 

Mushrooms are great fresh in salads, cooked in casseroles, soups, stews, stuffed or pates.

                Pear-Walnut
               Autumn Salad

In the brisk fall months I naturally gravitate to warmer dishes (baked squashes, pumpkin, sweet potatoes) however, I still like to incorporate light, refreshing tastes of autumn, especially on the days with plenty of warm sunshine.  This pear, walnut and gorgonzola cheese salad is a very popular seasonal salad and is so, so de-lici-ous!

It’s simple, elegant and definitely worth trying. 

Walnuts, which are real brain food, are an excellent way to add extra nutrition, flavor and crunch to this salad.

Ingredients:

Organic greens (baby greens, spinach, romaine etc. or a mix of them; about 8 cups)
2 ripe pears, sliced
½ cup walnuts
½ cup cranberries
1/3 cup gorgonzola cheese

Dressing:

2 Tbsp extra-virgin olive oil
1 Tbsp balsamic vinegar
1 tsp Dijon mustard
1 tsp pure maple syrup
Himalayan sea salt and ground pepper to taste

1.  Combine all dressing ingredients in glass jar and shake well.  Set aside.
2.   Wash and dry greens.  Toss with ½ of dressing prior to serving.   Put in 4 salad bowls.
3.    Assemble salad: lay bed of greens, top with equal portions sliced pears and sprinkle with walnuts, cranberries and gorgonzola.  Drizzle remaining dressing over pears.

Enjoy!

Note:  You can replace walnuts with pecans, slivered almonds or pumpkin seeds.  If you are not a fan of blue cheese (this one is pretty mild), then use a soft cheese of your liking.

  Whole Food Sneak Peak: 
                    Walnuts

Walnuts are considered to be the oldest tree food known to man.  The tree is known for its beauty.  The walnut kernel consists of two bumpy lobes that look much like abstract butterflies or the half like a brain.  The lobes are off white in color with a thin, light brown covering and are enclosed by a round or oblong hard shell.

Walnuts are extremely nutrient-dense.  They are a wonderful source of antioxidants, vitamin E, C, A and B’s, iron, potassium, manganese, copper, phosphorus, magnesium and monounsaturated fats.  It also is one of the nuts that contain Omega-3 fatty acids and alpha-linolenic acid (main plant source of the latter).  They are a rich source of protein and dietary fiber.  They have no dietary cholesterol.

Walnuts are considered food for the brain.  When shelled walnuts look remarkably like the human cerebral cortex.  The fatty acids, proteins, vitamins and minerals nourish the nervous system. 

Arginine is an essential amino acid found in walnuts.  Through a series of chemical reactions the arginine turns into nitric oxide, which helps blood vessels relax, remain smooth and prevent platelet aggregation (clotting!), hence having some cardiovascular protective properties, along with the heart healthy omega-3’s and their anti-inflammatory properties. 

Walnuts should be stored in the fridge in a tightly sealed jar or freezer as they are extremely perishable.  You can tell if they are good by smelling them…..If they smell like paint, they have gone rancid and should be thrown away.  They will also taste bitter at this point.  As with almonds, soaking walnuts improves their nutrition and digestibility.

Walnuts are delicious with grains, stuffings, salads, stir-fries, in baking or on their own!

              Honey-Rosemary
                   Glazed Nuts

These honey-rosemary glazed nuts are completely irresistible and thoroughly satisfying.  This has got to be the easiest, most delicious and distinctive, way I have ever prepared nuts.  You may be questioning the bewitching combination of sweet and savoury, but the pine like flavour of rosemary and honey work very well together.   The nuts come out of the oven crunchy and caramelized.  The house smelled wonderful…the robust aroma of the herb rosemary is unforgettable and was historically used for strengthening memory!  Our plain nuts don’t stand a chance with this honey batch in the house.  Nuts are a valuable food and a good source of essential fatty acids, vitamin E, protein and minerals.   This makes an excellent snack, special occasion treat during the festive season and a great gift idea for the holidays. 

  Ingredients:
(adapted from oh she glows)

2 ¼ cup mixed, unsalted nuts (almonds, cashews, walnuts, pecans, peanuts)
2 Tbsp Rosemary, fresh and chopped coarsely (about 2 sprigs)
Pinch cayenne
1 Tbsp coconut oil
2 Tbsp honey
1 Tbsp cane sugar
1 Tsp unrefined sea salt

1.Preheat oven to 350 F.  Spread nuts onto baking sheet covered with parchment paper.  First roast nuts plain for 10 minutes.
2.  In a saucepan melt the coconut oil and add honey, cane sugar, salt, rosemary and cayenne.  Mix well.  Pour toasted nuts into saucepan and toss to coat well. 
3.   Pour nuts onto prepared baking sheet, space out well and bake until golden and thickly glazed, about 15-20 minutes (flip nuts about half way through).  Cool nuts and store in glass jar.

Note:  You can use any combination of nuts you like.  I threw in some pumpkin seeds, but found they browned much faster and darker than the nuts, fortunately they didn’t burn and were still good to use. 

  Whole Food Sneak Peak:
                  Rosemary

Rosemary’s name means “dew of the sea.”  It is legendary and holy spice.  It is told in biblical stories, had traditional uses at both weddings and funerals (sprigs placed on the graves of loved ones as a symbol of remembrance), used in hospitals to cleanse the air and prevent disease and today used in cuisines all around the world.

Rosemary is a member of the mint family.  It is an evergreen shrub with an ash-coloured scaly bark and short leaves that look like flat pine tree needles with a deep, sage green color on top and a silver-white color on their underside.  It has a pine-like flavour that is counter balanced by a rich pungency, that evokes both the deep forest and the open sea.  Its memorable flavour makes it an essential herb every place food is prepared.

It has high essential oil content and contains several potent antioxidants, such as rosmarinic acid, carnosic acid and carnosol.  Together they make rosemary one of the most powerful antioxidants on earth.  Studies on rosmarinic acid have shown that it can act to reduce inflammatory responses – making rosemary potentially useful for people with inflammatory conditions (rheumatoid arthritis, bronchial asthma, atherosclerosis). 

Rosemary accents the flavour of many meat and acts as a cancer guard for the grill.  It guards your health by keeping away unwanted intruders known as HCAs (carcinogens). 

Rosemary also contains substances, such as flavonoids and volatile oil that are useful for stimulating the immune system, increasing circulation and improving digestion.  It has been shown to increase the blood flow to the head and brain, thus improving concentration (and memory).  It appears that rosemary may even be powerful enough to protect your skin from sun damage.  One study found that just breathing rosemary essential oil reduced levels of the stress hormone cortisol in a group of volunteers. 

Choose fresh rosemary over the dried form, as it is superior in flavour. 

Rosemary is a perfect choice to season any food, such as potatoes, roasted  veggies, omelettes, fish, lamb, tea and bread. 

              Quinoa-Coconut
                  Granola Bites

I had been looking for a cookie that combines all natural ingredients, is healthy and last, but not least, tastes great!  I am part of the Vega community and was emailed a recipe that fit the bill.  With a few changes, these delightful granola bites were born.  

They closely resemble Quaker granola bars in texture (not a cookie), however pack much more flavour.  These granola bites are soft, chewy, chocolatey and oh so yummy.  They have no refined sugar or preservatives like a lot of store-bought brands do. 

 I used amber, viscous honey to sweeten, which has numerous healing properties and provides a quick boost of nourishing energy. These granola bites are loaded with protein, healthy fats, vitamins and minerals – a great way to start your day or have for an afternoon pick-me up. 

Ingredients:

2 cups quinoa, cooked
1 cup rolled large flake oats
½ cup coconut (shredded, unsweetened)
½ cup natural almond butter
1/3 cup honey
2 Tbsp chia OR flax, ground
1 tsp cinnamon
1 tsp vanilla bean
¼ cup miniature chocolate chips (I used vegan)

1.  Wash ½ cup dry quinoa well in between your finger tips, then drain water.  Add just about 1 cup of water to quinoa and bring to a boil, then simmer for 15-20 minutes (you want it to be on the drier side).  Let the quinoa cool completely (I put it in the fridge until cool…10 minutes).
2.   Preheat oven to 170 F.  Combine the cooled, cooked quinoa with the oats, coconut, vanilla and cinnamon.  Combine the almond butter, honey and ground flax or chia.  Now combine both mixtures well with your clean hands.  Fold in chocolate chips.
3.  Line two baking sheets with parchment paper and scoop tablespoons onto it and flatten them with your fingers to make sure they are tightly formed.  You can also press a Tbsp into cookie cutters which works nicely. 
4.  Bake at low temperature for an hour.  Makes about 28 small granola bites.

Note:  You can use peanut butter as well, or ¼ of each (they are delicious both ways).  If you are using pure vanilla extract, then combine it with the wet ingredients. 

You can make them your own by picking different ingredients to add in! Try using any combination of sunflower seeds, raisins, chopped dried fruits, candy-coated chocolate pieces, chopped nuts, etc.

   Whole Food Sneak Peak: 
                 Honey

Honey is made by bees in an elegantly natural process, designed for their nourishment.  Bee’s makes on average only 1/12 of a tsp of honey in its entire life time.  The honeybee first travels several miles to collect nectar from local flowers into its mouth.  When the nectar is in its mouth it turns into honey through a chemical reaction triggered by enzymes in the bee’s saliva, which is then deposited into the walls of the hive.  The rapid movement of the bee’s wings aerates the honey and makes it thick and ready to eat. 

Textures and flavours are dependent on which flowers the honeybees choose.  It can be amber in color or red, brown and even nearly black.  Honey is a source of riboflavin, vitamin B6, C, D and E, iron, phytochemicals, antioxidants, flavonoids and manganese. 

The health benefits of a particular honey depend on its processing as well as the quality of the flowers the bees utilize when collecting the pollen.  Raw honey has not been pasteurized, clarified or filtered, which typically allows it to retain more of the healthful phytochemicals lost to the standard processing of honey.  Look for pure, raw honey. 

Honey, particularly darker honey (buckwheat honey), is a rich source of phenolic compounds that exert significant antioxidant activity.  A recent human research study showed that daily consumption of honey actually improves blood antioxidant levels and helps prevent lipid peroxidation. 

Honey is an excellent source of quick energy, thus the reason many athletes ingest it before, during and after training.  It helps stabilize blood sugar levels, reduce metabolic stress and insulin resistance.  Honey facilitates restorative sleep by contributing to the release of melatonin. 

It also has wound-healing properties.  Honey has been used topically as an antiseptic therapeutic agent for the treatment of ulcers, burns and wounds for centuries.  Honey has antioxidant and antimicrobial properties, which help fight infections from viruses, bacteria and fungi.  When it comes to coughs and colds, honey coats your throat and helps relieve irritation (Last year I had a nagging cough that was settled by a spoonful of honey).

Avoid giving honey to children under 1 year old.  It can lead to infantile botulism (a condition in which the spores in honey germinate into bacteria in the bowel and become toxic). 

Honey is a great replacement for sugar.  ½-3/4 cup honey is equivalent to 1 cup of sugar.  Honey is excellent drizzled over fruit, oats and granola; combines well with nut butters and bananas; honey-roasted nuts; add to sweet potatoes; and smoothies. 

 

        Canning - 
Homemade Spiced Apple Butter

I always had this notion that canning was very complicated.  When I was growing up my family always made strawberry jam, pickles and pickled carrots.  I LOVED eating them, but never participated in making them.  I always appreciate when my Auntie Iris gives me homemade strawberry jam she’s made from freshly picked strawberries.  When visiting my auntie I always sneak a homemade pickle or two as these are so much better than store bought.  It is truly a treat, so thank you.

I have been talking about canning all summer and my friend Tracey came over with a beautiful book called Canning for a new generation.  We were very excited to can for our very first time.  Canning isn’t just for old folks or our parents.  This book is filled with new and fresh ways to preserve natures bounty throughout the year, as author Liana Krissoff writes.  The preserves and jams are all natural and not loaded with sugar or store-bought pectin.  The author uses less sugar than most traditional recipes and we used less than that without sacrificing the taste (didn’t need tons of sugar as the fruit was very sweet on its own). 

We flipped through the book and were inspired to make Spiced Apple Butter as apples are plentiful this time of year and it’s Tracey’s favourite so it was a great place to start.  The Spiced Apple Butter exhibits intense fruit flavour and is perfectly sweet, spiced and smooth, mostly from the fruits own sugar and gelling action.  It is SO YUMMY…. I have been having it on my oats, slathered on toast or just eating it right of the jar.  In my opinion it is superior to store bought apple butter.

Canning turned out to be far less complicated than I had imagined and was a lot of fun.  We are already planning our next canning session!

Spiced Apple Butter

(makes about 6 half-pint jars or 3 pint jars)

Ingredients:

6 lbs organic apples, gala
6 cups filtered water
½ cup organic cane sugar
1 ½  tsp cinnamon, ground
½  tsp aniseed, ground
½  tsp all-spice, ground
½ tsp cloves, ground

 
1.  Core, peel if necessary and cut into 1-inch pieces (if have Vitamix can leave peel on; if using food processor or blender remove peel so have a completely smooth apple butter, which you can do after the boiling process).  Put the apples in large pot with 6 cups of water and bring to boil over high heat.  Stir occasionally, until the apples are completely broken down and the peels have separated from the pulp, 30-40 minutes. 

2.  Now puree the cooked apples in batches in Vitamix or pass the mixture through a fine screen strainer to remove peels, then blend in food processor or blender.  Return to pot.

3.  Add the spices and sugar. You can add more or less of both spices and sugar, depending on the taste you prefer (the author used 1 ½ cups sugar).  Bring to a boil, then simmer, stirring carefully every 10 minutes or so with a long-handled spoon, for several hours (we simmered for about 4 hours) – until the puree is dark and thick enough that it mounds up in a teaspoon, and you can dollop a bit of it onto a plate and no liquid seeps out around the edges of the dollop.

4.  Prepare for water-bath canning.  Bring a large pot of water to boil.  Gather all your supplies: a jar lifter, heat proof bowl, ladle, wide-mouth funnel, wooden chopstick or small spatula to remove air bubbles and clean paper towel for wiping jar rims. We bought a home canning tool kit from Canadian tire that had everything in it. 

5.  Wash the jars and submerge them in the water and make sure the water coving the jars has been at a full boil for at least 10 minutes before pulling them out and filling them (this sterilizes them).  Put the lids in heat proof bowl (ensure aren’t stacked so water so water makes contact with all the lid seals and softens them) and cover with boiling water from canning pot.  Clear off some counter space and set two folded towels on it.  Take out jars with the jar lifter and place the hot empty jars on the towels (absorbs the heat and protects the counter top). 

6.  Put the funnel in the first hot jar and ladle in the hot preserves.  Fill to ¼ inch from the top.  Repeat with the remaining jars.  Use chopstick and stir to remove any air bubbles.  Wet paper towel with hot water and wipe rims to ensure no preserve got on them when filling.  Drain hot water from heat proof bowl and use jar lifter to put lids on jars.  Put the rings on, tightening them just “finger tight” – don’t force them at all (you don’t want them screwed too tight, because the air in the jar needs to escape as the contents are heated in the canning pot). 

7.  When all the lids and rings are on, use the jar lifter to carefully return the jars to the hot water in the canning pot, making sure they’re standing upright and not touching one another or the sides of the pot.  Also ensure the water covers them by at least 1 inch.  Boil 10 minutes to process spiced apple butter.

8. Remove the jars with jar lifter to a folded towel and do not disturb for 12 hours.  After 1 hour, check that the lids have sealed by pressing down on the center of each; if it can be pushed down, it hasn’t sealed and the jar should be refrigerated immediately.  We would hear a tiny “popping” sound when the jar would seal and got very happy because we knew it worked!  With the jars that weren’t sealing we loosened the ring slightly and then shortly after that it sealed. 

9.  After 12 hours label the jars and store in a cool, dark spot. 

Now the BEST part – Enjoying this decandent preserve you have just made and sharing it with loved ones. 

This mouth-watering Spiced Apple Butter can be used in oatmeal, yogurt, in cakes, muffins or cookies, French toast, pancakes, sandwiches (ham, brie, turkey), used as a glaze or as frosting in between cake layers.   

Canning is a great way to extend the seasons of your favorite ingredients and the memories that those foods invoke. 

For me, having a warm biscuit with a spoonful of strawberry jam, made by my auntie brings back loving memories of her and my family back home.  I am filled with love and goodness to start my day :) 

A jar of homemade preserve goes much deeper than the tasty fruit inside. 

       Garlicky Kale

I hadn’t tried kale until a few years ago and now it has become one of my favourite greens.  The first time I had kale it was soaked in coconut milk and then grilled…very tasty,  I then started having purple kale massage in EVO and sprinkled with herbamare, which I quite enjoy (recipe here), I then found this recipe at 101 cookbooks and tried it immediately.  It is now my new favorite way to eat kale.  I recommend trying this recipe if you are just being introduced to kale. 

It is beyond easy to make and the taste so impressive.  The kale leaves become bright green and slightly soft when sauteed and massaged in olive oil, aromatic garlic and a hint of chili spice. Delicious.  My husband caught me by surprise when he asked for more kale and nothing else.  It is that good.  Kale is among the most nutritious vegetables.  The combination of kale and garlic, together with their many healing properties make this dish superior for health and healing.

I have also added tips to mask garlic breath because no one wants garlicky breath that hangs around for hours or even days!

Ingredients:

1 bunch kale
2 Tbsp extra-virgin olive oil
¼ tsp chili pepper flakes
Pinch of Himalayan sea salt
4-5 cloves garlic, chopped or minced

1.   Wash kale well in clean water, spin dry using salad spinner and chop into bite sized pieces (remove large stems).
2.   In a large pan, heat the olive oil at medium heat (olive oil can tolerate moderate heat without becoming unstable), then add the chilli pepper flakes and let cook for a few seconds then add the kale and cook only 2-3 minutes, stiring continuously until their color becomes a bright green and they just barely start to collapse. 
3.  When just about finished (last 30 seconds) add the mined/chopped garlic and sautee a bit, until garlic fragrant.  Remove from heat, salt to taste and serve immediately.  Serves 2-3.

Enjoy!

Note:  You can use any greens in place of kale, such as spinach, chard or collards.  Be sure to remove the large stems. 

You can top the greens with any thing you like -- maybe parmesan; almonds, pine nuts or pumpkin seeds raw or toasted. 

  Whole Food Sneak Peak: 
                    Garlic

               AKA “the stinky rose”

Garlic is a member of the lily family.  The garlic bulb is composed of individual cloves (each of which is the seed for a future plant) enclosed in a white, parchment-like skin.  The tear drop shaped garlic bulbs vary in size.  The taste of fresh garlic ranges from mild and sweet to strong and pungent, depending on the type and where it was cultivated.  90% of the garlic sold in North America is strong and pungent.  All garlic, however, mellows when cooked, turning mild to slightly sweet.

Garlic is an excellent source of vitamin B6.  It’s also a very good source of manganese, selenium, vitamin c, phosphorus, calcium, potassium, iron, sulfur, copper and other powerful antioxidants.

A whole book could be devoted to all the wonderful properties of this truly remarkable medicinal plant.  The accumulated knowledge over the last few years suggests that the intake of garlic may help prevent or decrease the incidence of major chronic diseases (atherosclerosis, stroke, cancer, immune disorders, brain aging, arthritis and cataract formation). 

The mineral sulphur promotes elimination of toxins from the blood, lymph and body.

It has been referred to as the “poor persons antibiotic” to denote its antibacterial properties, due to the activity of allicin. This is where garlic gets its explosive aroma and is the compound that minimizes oxidation, inflammation and other cell-destroying processes underlying every one of the “major chronic diseases.”   It has immune-enhancing properties and has a history as an infection-fighter.  It is effective against common infections, such as colds, flu, stomach viruses, candida yeast and more pathogenic microbes (Tuberculosis and botulism).    

Garlic is strong enough to battle heart disease.  In the past it claimed to strengthen the heart and keep blood fluid.  In 2010, the vast scientific literature states that “garlic consumption has significant protective effect against atherosclerosis.”  Garlic helps lower blood pressure, thins blood, lowers total cholesterol and risk of heart attack.  It also promotes less artery-clogging plaque and more flexible arteries. 

There are more than 600 scientific studies (cells, animals and people) on the power of garlic to prevent and treat cancer – colon, stomach, endometrial and other cancers. 

It also helps people with diabetes, prostate problems, alopecia areata and aging skin (garlic powder boosts blood flow to the skin). 

It can be used raw in salads, dressings or dips or cooked in stews, soups, casseroles, stir-fries, vegetables, with meats, fish or poultry.

Masking Garlic Breath
         …with tired-and-true home remedies:

      - chew fresh parsley after your meal or add it to the dish.
      - chew roasted fennel, anise or cardamom seeds.
      - drink red wine with your garlic meal.
      - to get the garlic smell off your hands, rub them with lemon juice or baking soda.