Category: 1

Hungry? Grab a chewy, peanut buttery, chocolatey granola bar.

01/18/2011

no bake.....
Peanut Butter Chocolate
Granola Bars

I always have snacks with me.

You never know when you might feel like a nibble. While traveling I was eating a lot of coconut cream pie Larabars, which I love. They are made from a few simple ingredients and taste outstanding. It inspired me to make my own snack bars.

I went for granola bars with all the fixings we love. I made chewy, tasty, addicting peanut butter chocolate granola bars, as well as a vanilla-almond flavour.

This recipe is extremely versatile and simple. They are no-bake and you can literally whip up a batch in 10 minutes. The key is finding flavours that work for YOU. You may love these ones, or use it as a base to create your own.

It is important to eat a healthy, substantial afternoon snack that contains protein, high-quality fats and fiber that will provide you with energy and mental clarity. These bars have it all !!

The beauty of making granola bars from scratch is that you can put in all the goodness you like and won’t have to worry about over-sugared, over salted, high fructose corn syrup, unpronounceable chemical filled bars.

You can also get creative and wrap them up nicely secured with fun stickers adding your own personal touch :)

peanut butter-chocolate granola bar

Ingredients:
(adapted from A Bowl of Mush)

1 ½ cup large flake oats
¾ cup unsweetened shredded coconut
2 Tbsp chia seeds
2 Tbsp flax seeds, ground
2 Tbsp dark chocolate, chopped
1/2 tsp cinnamon
½ tsp whole ground vanilla bean
½ cup chunky organic peanut butter
10 dates (pitted, chopped and mashed)
¼ cup coconut oil
¼ cup maple syrup or honey *

1. Combine oats, coconut, chopped almonds, chia seeds, ground flax seeds, chocolate, cinnamon and vanilla bean in a bowl.
2. Melt coconut oil in a large, then remove from heat. Stir in mashed dates, peanut butter and honey until thick and gooey. Combine wet mixture with dry well.
3. Pat down into a dish and cool for a few hours in the fridge to allow the oats to soak up moisture. When it is firm cut into bars or squares and store in airtight container in the freezer. Makes 12 average size granola bars.

Enjoy!

*Note: I have used both maple syrup and honey. I liked them both, but found the honey gave it a chewier texture. You could also try agave or brown rice syrup.

vanilla-almond granola bar

For the Vanilla Almond Granola Bar the only changes from the above ingredients were almond butter, 1 tsp vanilla instead of ½ tsp and ¼ cup chopped whole almonds. I also added the chocolate to the warm wet ingredients so it melted.

Other add-ins you could include are: sesame seeds, pumpkin seeds, raisins, cranberries, dried bananas, mango, cherries, wheat germ, pecans, walnuts etc….

For nutrition information on the following ingredients from these granola bars click on the link for each and scroll to the end of the post: dates, oats, chia seeds, flax seeds, coconut, cinnamon and honey.

Food for Thought:

Our grocery stores are filled with thousands of processed foods...food-like substances, NOT real food.

17, 000 new products show up each year.

The average person consumes nearly 150 lbs of food additives per year (130 lbs is sugar!).

These are some very good reasons to make your own snacks. You will love the healthy simplicity and lovable taste of chewy homemade granola bars. It’s a great way to pack in nourishment when you are on- the- go and need it the most.

4 Comments

It's so easy, a caveman could make it.

11/23/2010

3 Comments

Homemade Almond Butter

I love almond butter.

I decided to make my own for a few of reasons. Firstly, I know it will be fresh and from good quality whole organic almonds; second, I can control what goes into my almond butter; third, I can create my own flavours that will suit my fancy (and my hubbies); and lastly it is more cost effective as a jar is around $8 and we go through it quickly.

Turns out making almond butter is as easy as 1-2-3!! All you need is almonds, a food processor and a little patience.

Ingredients:

1 ½ cup raw almonds

1.Place in food processor and process for 12-15 minutes, scraping sides periodically, until almonds have turned smooth and creamy. Makes b/w ¾- 1 cup almond butter. Store in an airtight container in the refrigerator.

Note: You can also toast your almonds at 350F for 10-12 minutes, then process for a roasted almond butter.

Enjoy!

I wanted to show the different textures as the almonds are being processed. The first spoon is obviously whole almonds; the second spoon shows after 5 minutes; the third spoon after 10 minutes and the fourth spoon after 15 minutes.

The result was incredible tasting, fresh almond butter. It was a lot creamier and spreadable than the ones I have been buying at the store, even right out of the fridge. I made a batch with a pinch of salt, cinnamon and vanilla and adored it….a perfect addition to my steel cut oats in the a.m. In the future I want to experiment with a combination of different nuts, such as cashews, hazelnuts and pecans, different spices and roasting the nuts. Let me know if you come up with some delicious flavours.

In the past any natural nut butter was not nearly sweet enough for me, however after slowly transitioning my diet to healthier foods my taste buds adapted and now I love natural nut butters and find they taste great just as they are. I started to enjoy and appreciate the taste of individual food.

Almonds have one of the highest nutrient levels of all nuts – particularly high in vitamin B2, fiber and antioxidants. They are also a source of protein, vitamin E, essential fatty acids, calcium, magnesium and zinc. These components have resulted in almonds having a reputation as an anticancer food and are also heart healthy. Almond butter can be eaten with breakfast cereals, fruit, used in baking cookies, muffins, cakes, on sandwiches, crackers…whatever you can think up. They are a worthy addition to your diet and this creamy almond butter is a tasty way to do it!

Food for Thought:

*70-80% of one's immune system is located in the digestive tract*

This is one reason to have an optimally functioning digestive system. Be kind to your body and build your immune system with a variety of healthy whole foods this cold and flu season :)

3 Comments

Sugar pumpkin - roasted, blended and sweet.

10/26/2010

1 Comment

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.

This is the sugar pumpkin halves flipped over after coming out of the oven face side down.

See how bright orange the flesh is.

The pumpkin flesh can be stored in a glass container for up to 5 days (use in smoothies, lattes, muffins, pies, cakes etc.)

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.

1 Comment

Crunchy, caramelized nuts balanced with this cancer guarding herb!

10/15/2010

0 Comments

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.

perfect sweet n' savoury treat.

Add Comment

Honey, a healthy to-go snack that provides nourishing energy.

10/13/2010

2 Comments

      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.

Ready for low temp. oven.

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.

2 Comments

Homemade Spiced Apple Butter for our generation.

10/10/2010

7 Comments

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.

enjoy.

7 Comments

Brighten my day and body.

09/14/2010

1 Comment

Bright Kale Salad

This salad is colourful, tasty and satisfying. This is great to have on its own or with more fixings to make it hearty – nuts, seeds, additional vegetables and/or whole grains. It’s a great addition to any meal. It’s a completely nourishing simple salad offering loads of fiber, vitamins, minerals and anticancer properties. Celery lends a mild salty taste to this salad.

Ingredients:

Bunch of purple kale (about 4 cups)
1 carrot, peeled entirely
1 celery, peeled entirely
½ red pepper
Juice of ½ lemon
1 Tbsp Extra-virgin olive oil
Herbamare aromatic sea salt to taste

1. Wash the kale and spin well to dry. Massage oil into kale leaves to soften it.
2. Add the thin carrot and celery peels, with chunks of red pepper.
3. Squeeze lemon over salad and Herbamare to taste. Toss and serve. Serves 2.

Enjoy!

Note: You can also grill kale for a smoky flavour (soak it in coconut milk for a few hours or overnight, then grill….its delicious). I find purple kale tastes the best raw if you are just getting used to eating kale. It has a milder flavour and tender texture.

Whole Food Sneak Peak:
Celery

Click on these links and scroll to the bottom to learn about the nutritional benefits of kale.

Celery is a member of the Umbelliferae family, along with carrots, parsley and fennel. Mostly celery is associated with its stalks, however, its leaves, roots and seeds are also used as food and seasoning. Celery is crisp and delicious. It’s composed of leaf-topped ribs with the collection of ribs forming the stalk.    It comes in different shades of green and the ribs have a crunchy texture and a delicate but mildly salty taste.

Celery is an excellent source of vitamin C (potent antioxidant) and fiber. It also contains potassium, sodium, folic acid, silica, vitamin A and B’s (B6, B1, B2) and calcium. It contains more sodium than most other vegetables, however it’s offset by very high potassium levels. It’s important to mention that the amount of sodium is not significant and will not affect even the most salt sensitive individuals.

It also has a high water content, which will keep your body hydrated. Celery contains skin healthy nutrients -- the silica can help your skin hold water and is important to the tone and firmness of your skin. Celery was traditionally used as a diuretic and can help people get rid of excess fluid, such as the puffiness under your eyes or in your feet during pregnancy.

Celery contains phytochemical compounds known as coumarins. Coumarin compounds help tone the vascular system, lower blood pressure, help lower cholesterol and may be useful in cases of migraines. It’s shown to be useful in cancer prevention and enhancing the activity of certain WBC (white blood cells – fight infection). It improves detoxification. Celery extract has been shown to produce significant benefits in the treatment of “rheumatism” (general term used for arthritic and muscular aches and pains).   This vegetable is thought to have a relaxing effect by calming the nerves.

If you have a sore throat, blend together celery and cucumber and gently sip it and it will gently, yet quickly soothe your throat.

Celery based juices are fantastic consumed after a workout due to its rich potassium and sodium content which serve as a great electrolyte replacement drink. Blending or juicing it (along with pear, apple, cucumber, ginger root) offers a refreshing, alkalizing pick-me-up.

Celery is great with nut butters for a refreshing, filling snack. It is great in salads, stews, soups, juiced and stir-fries.

.

This is a highly nourishing salad offering a base for tasty creations.

1 Comment

Brown bag lunches go healthy.

09/07/2010

2 Comments

September has arrived and so has school, routines and busy hectic mornings. What to make for lunch for you and the kids is the next question?? Tanya, the owner of Buggy Babies fitness & yoga, purposed this question to me. She believes that moms and moms-to-be need to stay healthy and strong so they can be at their best for themselves and their families. I most definitely share these sentiments with her.

Bringing lunch and snacks from home guarantees that your food will be fresh, tasty and healthy. Essential to this task is preparing food the night before. This can also include a healthy breakfast that will provide you with energy and nutrition to start your day and coast you to lunch.

A fun and super delicious breakfast idea is the Gooey Breakfast Cookie, which originated at the Fitnessista, by Gina. It is packed with fiber, oats, fruit, healthy fats, vitamins and minerals. Involve your child in the making of their gooey cookie. They can decorate it how they want with the nutritious toppings and ingredients you provide. If children take part in preparing the meal they will be more likely to eat it. They will look forward to getting up and eating their creation.

Just made and ready for the fridge.

Gooey Breakfast Cookie
(adapted from the Fitnessista breakfast cookie recipe)

Ingredients:
1/3 cup oats
1 Tbsp almond butter
2 Tbsp almond milk
½ tsp maple syprup
¼ tsp vanilla
1/8 tsp cinnamon
1 banana, mashed
1 tsp chia seeds (optional)

1. Mix together oats and almond butter into a crumbly mixture.
2. Mash ripe banana on plate, then add it to crumbly mixture.
3. Add the maple syrup, vanilla, cinnamon, chia seeds and almond milk and stir until well combined.
4.Pour onto plate into the shape of a cookie. Put in fridge overnight, uncovered. It will be very moist at first, but firmer by morning. It remains gooey and delicious so must be eaten with a spoon.

Gooey cookie after sitting overnight.

Note: This gooey plate of goodness can be made a variety of ways. The cookie still turns out well if you want to leave out the fruit. You may also want to try pumpkin or chunks of apples, peaches, raisins or berries. You can use whatever toppings you like, such as chocolate chips, shredded coconut, pecans, almonds, sesame seeds, pumpkin seeds, ground flax, walnuts or cranberries.

Some other healthy breakfast options are hot cereals (oatmeal, rice) or cold cereals (whole grain), over-night oatmeal, puddings (monkey pudding or chia seed pudding), fruit, eggs, breads, muffins and smoothies (can sneak some veggies in with this one).

The Lunch Box

A well-balanced lunch will contain a variety of good quality, colourful whole foods with a broad spectrum of nutrients to fuel the body and keep blood sugar levels stable. This in turn will keep concentration and mood more even-keeled. Sandwiches are a go-to lunch item –PB & J, turkey, tuna, veggie. Thinking beyond the sandwich gives us some more choices – hearty salads (spiral pasta, quinoa, or barley with vegetables and dressings), soups, wraps, pita with bean and vegetable dips (white bean, guacamole, hummus, baba ghanoush) are some main options to offer vegetables and whole grains and can be prepared the night before.

Side snacks can include veggies/crackers and dip, “puddings” (chia, breakfast pudding, yogurt, sweet potato mash, apple sauce), whole fruit (apples, bananas, berries, grapes), homemade muffins/cookies/treats, nuts & seeds (almonds, pecans, sunflower seeds, pumpkin seeds) and dried fruit (mango, apples, bananas, figs), trail mix, whole-grain tortilla chips with salsa and cheese. Fresh, clean water and natural juices (Ceres, 100% Tropicana juice, Happy Planet) are good choices for drinks.

The lunch box should be appealing, bright in color and delicious. Here are some examples to get you started:

1. Whole-grain wrap with hummus, tomatoes and sprinkled with cheese.
    Sugar-snap peas and red pepper sticks with creamy dill dip.
    Peach.
   1 Home-made oatmeal cookie.

2. Turkey (from roasted turkey) with mustard, lettuce and sprouts.
    Cucumber ring.
    Sliced apples sprinkled with cinnamon.
    Chewy Fruit N’ Nut Morsel (energy ball!)

3. Summery Quinoa (orange pepper, celery, zucchini and spinach chopped small with dressing).
   Whole grain crackers with almond butter.
   Grapes.
   Dried mangos.

4. Greek salad in or with whole-grain pita.
    Homemade carrot/zucchini muffin.
    Cantaloupe balls.
    Apple sauce.

5. Pasta salad (carrots, peas, yellow pepper, apple with dressing and sprinkled with cheese).
    Sweet potato chips or mash.
    Strawberries.
    Almonds (soaked) and raisins.

Planning and prepping a head of time will make your life easier. Make a list of a variety of foods you and your kids like, plus new foods and recipes to explore. There should be a variety of choices to plan your meals. Keep in mind that you can often use left-overs from last nights dinner for todays lunch, so make a little extra meat, soup, salad or pasta. Use the weekends to prepare healthy cookies, muffins and treats you can freeze for the week ahead.

Some items to avoid putting in lunches include pop, deli-meats (contain harmful nitrates), food products with sugar or sweeteners in the first 3 ingredients or with ingredients you cannot pronounce, also check labels for chemically harmful fats (trans fat, hydrogenated or partially hydrogenated). Also, avoid processed sugary cookies, treats (twinkies, wagon-wheels) or candy.

There are healthy packaged foods at the grocery store and your best defense is reading labels. A few include, Larabars, Veggie booty or Pirate booty (rice snacks with kale or cheese – kids do like it!), Mary’s organic crackers and plain Terra Vegetable chips (the flavoured ones contain MSG).

Allow your children to help prepare or shop for foods they like and they will be more likely to eat healthier foods. Talk about food choices with your child and explain the reason behind these decisions. Give them choices, such as “Do you want a peach, pear or grapes in your lunch?” Children need to be exposed to foods frequently in order to accept them so don’t assume your child won’t like them and not offer it. There should be a variety of choices that are appealing, but not full of empty calories and anti-nutrients.

Here are some recipes that are easy and kid friendly.

Sweet Potato Chips
(from Super Healthy Kids blog…a great resource for kid friendly recipes and menu ideas/plans).

1 sweet potato
Unrefined sea salt

1. Grate or cut sweet potato into thin slices (as uniformly as possible)
2. Place on a baking sheet and salt.
3. Bake at 250 for 1 – 1 ½ hour. Flip half way through so do not curl one way. They should be crispy and orangy-brown ….not chewy anymore.

Note: The sweet potato must be cut very thin to get the crispy, crunchy chip texture. Some of mine were not cut thin enough and were slightly chewy, but the thin crispy ones were incredible!!

Toasty, Salty Chickpeas
(adapted from Super Healthy Kids)

2 cups cooked chick peas or 1 can
1 Tbsp coconut oil
Unrefined sea salt to taste

1. Drain and dry chickpeas thoroughly with towel.
2. Melt coconut oil and drizzle over chickpeas and stir with spoon to ensure all beans well covered. Sprinkle with salt.
3. Pour beans onto cookie sheet with foil. Roast in the oven at 400 for 30-35 minutes.

Note: This is a great way to get kids to eat beans. You can eat them plain, add them to trail mix or sprinkle on salad. You can also add spices for different flavours -- dust them with cinnamon and nutmeg for a sweet treat; dust them with chili powder or cayenne for a spicy twist; sprinkle them with garam masala and curry powder for an Indian-inspired flavor.

Monkey Pudding
(adapted from Brendan Brazier)

Ingredients:

2 bananas
1 cup blueberries (or any other berry of your liking)
½ cup soaked almonds
¼ cup ground flaxseed
2-4 Tbsp carob or cocoa powder
2 tsp ground Rooibos tea (grind to a fine powder in a coffee grinder)
1 tsp lemon juice
¼ tsp of unrefined sea salt

1. Combine all ingredients in a food processor until smooth. Makes 2 servings.

Cucumber Chains

1 cucumber
Unrefined sea salt

1. Wash well and cut into 2 inch pieces. Cut the seeds out of the center using a pairing knife. Slit half of the cucumbers on one side, then connect them to the other ones to make a chain.

Enjoy these chains on their own or with a dip!

Hope you enjoy some of these recipes.

Stay tuned for a healthy muffin and cookie recipe this week!

2 Comments

Take this delicious apple(sauce) as my gift, my pretty.

08/30/2010

0 Comments

Homemade Fresh Apple sauce

This was the best applesauce I have ever tasted! I used transparent organic apples from the Okanagan which are small, tart and green. It tasted like sour apple O’s to me (which I love J), but then I added cinnamon and maple syrup for a sweeter, apple pie like flavour. For a sweeter base you just use naturally sweet apples, like red delicious, fuji or honey crisp. Apples are like mini multivitamins – as they have a bit of everything. Many important nutrients are found in the skin, so I kept them on and kept them raw which keeps this snack very high in nutrients and keeps you hydrated. This is another fun way to get your apple a day! Enjoy.

Ingredients:

4 medium apples
2 Tbsp fresh lemon juice (1 lemon)
1 tsp maple syrup (optional)
Cinnamon

1.Core and quarter the apples and leave the peel on.
2.Place the apples, lemon juice and maple syrup into the Vitamix.
3. Turn on to Variable 5 for a pureed consistency for 30 seconds using the tamper to press ingredients into the blade. Makes 1 ½ cups. Place in bowl, sprinkle with cinnamon and serve.

Enjoy!!

Note: It is also good to use a mixture of apples as they compliment and heighten the flavour of one another.

**If you do not have a Vitamix you can bring apples to a boil with a couple cinnamon sticks and a few lemon peels (heighten the apple flavour), then simmer for 20-30 minutes, until apples are soft through and through. Drain and remove cinnamon sticks and peels. Mash with a potato masher or food processor until you reach the consistency you would like. Sweeten with cane sugar or maple syrup to taste**

Whole Food Sneak Peak:
Apples

Apples are history rich – from the Garden of Eden to Snow White and the wicked queen to Johnny Appleseed.

The apple is a member of the rose family, along with the pear. It is a crisp, white-fleshed fruit with a red, yellow or green skin. There are more than 25 varieties of apples available; they vary in color, appearance, sweetness, flavour and tartness.

Apples are a mini multivitamin as they contain a little of everything. They are an excellent source of vitamin C and potassium, pectin and other fibers. They contain vitamin A, B vitamins (B1, B2, B3, B6) and biotin. They contain other minerals besides potassium, such as calcium, magnesium, phosphorus and iron. They also contain traces of copper, manganese, selenium and zinc. They even have some vitamin E, mostly in the seeds. Most of the apple’s important nutrients are contained in its skin and raw apples are higher in many nutrients and phytochemicals.

“An apple a day keeps the doctor away” is an old saying that is true as apples do provide a myriad of health benefits. They are amazing at controlling blood sugar. Numerous studies show that apple consumption is associated with reduced risk of heart disease, cancer, asthma and type 2 diabetes.

The pectin (soluble fiber) in apples can lower cholesterol, help control insulin levels by slowing the release of sugar into the bloodstream, has a detoxifying quality that is used in many cleansing formulas and improves the intestinal muscles ability to push waste through the gastrointestinal tract. They also contain insoluble fiber, so together with pectin they help promote bowel regularity, relieving both constipation and diarrhea.

Eating apples also helps clean teeth and is a perfect food for mothers-to-be suffering from morning sickness. It is a good source of fluid to keep you hydrated and is packed with valuable nutrients for you and baby.

*Apples are among the most heavily sprayed produce in North America with dangerous chemicals, such as pesticides and herbicides. It is strongly recommended to choose organic or local farmers that follow practices close to organic. Lots of the nutrients in an apple are in the skin so you don’t want to be peeling your apples*

Apple sauce can be eaten as a snack, with oatmeal or muesli, in baked goods or an accompaniment to a main course. We used to eat potato pancakes with applesauce, which is a popular dish my mom used to make for us from her German background. Stay tuned for the potato pancake recipe!! Apples are great sprinkled with cinnamon for a snack or just on its own. They are good in salads, baking, desserts and sliced with cheese.

Food For Thought:

"You can never do a kindness too soon because you never know how soon it will be too late."

Ralph Waldo Emerson

Add Comment

Baba Ghanoush got roasted today.

08/26/2010

0 Comments

Baba Ghanoush

This healthy dip is made from a deep purple, glossy eggplant grown from hanging vines. Eggplant has a unique taste and texture that becomes more complex and delicious in flavour when roasted. Eggplants are known for being filling and have virtually no fat. My friend Laura made this dip for me once (inspired from an old school Middle Eastern cook book) and we completely enjoyed it with endives and whole grain crackers.

Nothing goes together better than good friends and good food!

Ingredients:

1 large eggplant
4 garlic cloves (adjust to personal taste)
3 Tbsp tahini
1 tsp mint, dried (or fresh)
½ tsp cumin
¼ cup almonds, slivered or ground
Juice of ½ fresh lemon
1 Tbsp extra-virgin olive oil
Unrefined sea salt and ground pepper to taste

1. Preheat oven to 400 F, poke eggplant all over with fork to make small holes and then roast for approximately 45 minutes, until the eggplant becomes sunken in. Allow to cool and let excess water drain from eggplant. Peel of the skin and place in food processor.

2. Add the garlic, tahini, mint, cumin and lemon juice and process until smooth. While processing add olive oil through top. Add salt and pepper to taste and almonds. Pulse a few times to allow almonds to mix in well, but not allowing them to break down too much as it adds a nice texture to dip. Serves 4.

Enjoy!

Note: You can also grill the eggplant until tender and cooked all the way through (will collapse on itself and skin should be falling off easily) or broil it in the oven, turning it every 4 minutes or so. Each approach will offer a slightly different smoky flavour. It will keep well in the fridge for a few days.

Whole Food Sneak Peak:
Eggplant

Eggplants belong to the nightshade or solanum plant family along with potatoes, tomatoes and bell peppers. And like tomatoes, eggplants are technically fruits and grow from vines. The most popular variety of eggplant looks like a large, pear-shaped egg, hence the name “eggplant.” It has a deep purple, glossy skin encasing a flesh that is cream-colored, with seeds in the middle. It has a spongy texture.

Eggplants are known as a health food, not so much for its nutrients, but for the fact that they are filling, low in calories and virtually fat free. It is very popular in vegetarian dishes as it contributes a meaty texture to the meal.

Eggplants are an excellent source of dietary fiber and a very good source of vitamins B1, B6 and potassium. It also is a good source of copper, magnesium, manganese, phosphorus, niacin and folic acid. It also contains calcium, iron, vitamins A and C.

A component in the skin of an eggplant that makes it purple is actually a powerful antioxidant (nasunin). Nasunin is a potent antioxidant and free-radical scavenger that has been shown to protect cell membranes from damage. Eggplants contain many more antioxidants. Another one being, chlorogenic acid, which has immune benefits.

Some individuals with arthritis may experience an aggravation of their arthritic symptoms when consuming night-shade family vegetables and may need to limit or avoid these foods.

I had no idea that eggplant has nicotine in it! It is richer in nicotine than any other edible plant – the good news is that the amount of nicotine is in quantities so small that they can be ignored.

This healthy snack can be eaten in a variety of ways, including as a dip with whole grain bread or crackers, pita, vegetables or added to other dishes, sandwiches or wraps.

Photograph by Judy Ratuski

Food For Thought:

I got this beautiful picture from my mom. She took it as a blowing wind was calming. I absolutely love the vivid colors in this shot.

I love peaceful, nature shots. To me the clouds look so delicate as they are disappearing .....like a deep breath has just been released.

What pictures bring you good feelings?

Add Comment

<< Previous

Hungry? Grab a chewy, peanut buttery, chocolatey granola bar.

It's so easy, a caveman could make it.

Sugar pumpkin - roasted, blended and sweet.

Crunchy, caramelized nuts balanced with this cancer guarding herb!

Honey, a healthy to-go snack that provides nourishing energy.

Homemade Spiced Apple Butter for our generation.

Brighten my day and body.

Brown bag lunches go healthy.

Take this delicious apple(sauce) as my gift, my pretty.

Baba Ghanoush got roasted today.

Christyn's blog...

Archives

Categories