Registered Dietitian | Certified Diabetes Educator | Victoria BC

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Easy Almond Butter Chocolate Chip Cookies [Vegan, GF, Sugar-Free]

Easy Almond Butter Chocolate Chip Cookies [Vegan, GF, Sugar-Free]

This week I participated in a festive cookie swap. Each lady brings her own cookie dough to the party, and at the party, you are able to sample a variety of cookies. At the end, you trade your cookies, package them in a beautiful assortment, and leave with finished gifts (and new recipes!). You never know what dietary requirements come up at group events so I thought I would create out a dairy-free, gluten-free, refined-sugar-free, vegan cookie recipe. Being free of flour, eggs and butter you would think the cookies would be kinda ‘meeh’ but thanks to almond butter they have the cookie goodness we are looking for. The oats create the base of these healthy holiday cookies, and maple syrup is a great low glycemic index sweetener that prevents those post cookie blood sugar spikes. These Easy Almond Butter Chocolate Chip Cookies are one of my new favourites, and will be a life-saver recipe when catering for multiple dietary restrictions. “Almond Butter can be used in place of peanut butter in most recipes. Almond Butter contains nearly three times as much vitamin E, twice as much iron, and seven times more calcium than peanut butter.” Almond butter, like all […]
High Protein Tahini Hemp Energy Balls

High Protein Tahini Hemp Energy Balls

With so many Energy Ball recipes available on the internet, what makes these Tahini Hemp Energy Balls different? Tahini is made from roasted sesame seeds, and that’s exactly what it tastes like – some would describe the flavour as nutty or earthy. Energy Balls often use protein powders for added protein, where these ones use pure hemp hearts for protein. I’ve opted not to use dates, as I prefer local unpasteurized honey for sweetness instead. The flavour combination of tahini with honey and toasted coconut is what makes these Tahini Hemp Energy Balls one of my favourites, and comparable to the 100 Calorie Peanut Butter Energy Balls which are one of most popular recipes on my blog. “Tahini is made from roasted sesame seeds. It is a good source of calcium, as well as other minerals including magnesium and iron.” Taking flavours from far-off countries inspired the combination of tahini and honey in these No-Bake Tahini Hemp Energy Balls. In the Middle East, I loved dipping my flatbread in tahini, and then in honey for a healthy, satisfying snack. Now at home, I enjoy my sweet potato toast slathered in tahini and topped with local honey. When I am feeling […]
How to Prepare Chaga and a Local Chaga Turmeric Golden Mylk Latte

How to Prepare Chaga and a Local Chaga Turmeric Golden Mylk Latte

We are blessed here in Canada to have wild Chaga mushrooms growing on our own birch tree, offering us wild medicine from mother nature herself. Chaga tea offers a slight vanilla flavour which tastes great on its own, and also makes a great base for a chaga turmeric golden mylk latte. Golden Mylk is a modern spin on the Auryvedic drink of warm milk and turmeric. Found at health food stores and speciality cafes, it is creamy and delicious and offers a wide nutrient profile provided by the anti-inflammatory curcuminoids in turmeric and the gingerols in ginger. Golden Mylk generally uses coconut milk as the liquid base, and as the fat source to facilitate absorption of any fat-soluble compounds. Hemp milk from our own Canadian grown hemp seeds can be used instead and offers a creamy consistency that rivals that of coconut milk (see How to Make Your Own Hemp Milk). The combination of the immunoprotective benefits of chaga and the anti-inflammatory aspects of turmeric make this an essential cold weather drink to help nourish and nuture the body. “Chaga is a rich source of beta-glucans which display immunomodulating effecs, as well as betulinic acid from the Birch trees which […]
Blueberry Kefir Post-Workout Snack

Blueberry Kefir Post-Workout Snack

Every day there is new research emerging on the importance of our gut and resident microbes. From influencing the risk of diabetes to obesity, and anxiety to depression, we know that our tiny little microbes rule our world and we are just starting to understand how to keep them happy. Kefir is a fermented milk drink which contains a large number of beneficial bacteria; aiming for at least one fermented food a day is a good habit to get into and helps ensure a healthy colony of good bacteria is residing in our gut. Alongside the beneficial bacteria, this Blueberry Kefir Post-Workout Snack also has the perfect ratio of carbohydrates and proteins for a post-workout snack. By offering a quick refuel and a load of beneficial bacterial this post-workout snack really can be, and should, enjoyed at any time of the day. “Kefir typically contains three times the amount of probiotic cultures than yogurt and uses 10 to 20 different types of probiotic bacteria and yeasts while most yogurts use only a few. Kefir offers around 40 billion probiotic organisms per half cup.” Diet plays a huge role in making sure our beneficial bacteria are thriving, and the food that […]
Vegan Ranch Salad Dressing with Hemp Hearts

Vegan Ranch Salad Dressing with Hemp Hearts

Hemp hearts are currently a hot topic, and for good reason. They are an easy protein source, packed full of essential fatty acids, locally grown, and super versatile. I love hemp so much I’ve share my favorite milk alternative Hemp Milk, and a yummy nutrient dense snack Hemp and Sunflower Seed Pâté in the past. This Vegan Ranch Dressing with Hemp is my new favourite way to incorporate hemp into my day. The creaminess of the hemp lends itself to this dressing, and there’s no reliance on any other nut or seed butter (tahini, I love you but I need a change). It’s a great salad dressing for those hearty cold weather salads. I love it with shredded kale, beets and carrots on top of fluffy quinoa. Yum! “Hemp hearts have a soft, creamy texture and also taste great sprinkled on salads, blended in a smoothie, or as an oatmeal topper. A serving of 4 tablespoons of hemp hearts has as much protein as 2 eggs.” Moving back to Canada from my 9 year Australia stint I was taken by surprise by the abundance of hemp products on the market. Hemp as food will only become legal in Australia in […]
So Simple Pumpkin Spiced Coffee

So Simple Pumpkin Spiced Coffee

It’s hard to not get get caught up in all the pumpkin spiced hype. Coffee shops have been on the band-wagon even before the leaves started to turn. Now that October is here, I think it is fair to start filling the kitchen with pumpkin spiced everything. I love cafe style Pumpkin Spiced Lattes but I also know that they are so loaded with sugar and not worth the post-latte crash. Here is my healthier alternative to the sugar-loaded versions. This So Simple Pumpkin Spiced Coffee may turn out to be a regular in your autumn morning routine. Cinnamon has been shown in help regular blood sugar levels. Studies demonstrated benefits in 1g or 3g servings. Adding 1/4 tsp of cinnamon to your day may help with better glycemic control. You don’t need an espresso machine at home to enjoy cafe style seasonal drinks. I used freshly brewed coffee, but feel free to use leftover coffee as it is going to be reheated on the stove top anyways. For even more time saving a Pumpkin Pie Spice Blend can be pre-purchased, or made in advance (here’s a simple recipe from Wellness Mama). For a creamier consistency use a milk or […]
Vegan Hemp and Sunflower Seed Pâté

Vegan Hemp and Sunflower Seed Pâté

Hemp hearts are a food that comes up daily in my practice. I recommend it to many of my clients as a great plant-based complete protein that offers a wide nutrient profile including omega-3 fatty acids, magnesium and zinc. Generally my focus is on breakfast, where most people struggle with getting in a good protein source – ”add 3tbsp of hemp hearts to your oatmeal” or ”make a chia pudding using Homemade Hemp Milk“. The beauty of hemp is its versatility, and so it doesn’t get confined to just breakfast I wanted to share this Vegan Hemp and Sunflower Seed Pâté. Hemp hearts give this pate a nice rich creamy consistency and provide 13g protein per serving. Serve it with some seed crackers or cut up cucumber for a tasty afternoon treat, or as a light lunch. “Hemp foods contain Omega-3 and the rare Omega-6 Gamma Linolenic Acid (GLA). GLA may help with cholesterol, inflammation, skin and hair health, balancing hormones, and general heart health.” Basic nutrition schooling tells us to “limit omega-6 fatty acids and increase omega-3s”. I have written about Getting Your Omega-3s For The Vegetarians in the past, and we know that too much omega-6 can limit […]
Hemp Milk Recipe – A Better Alternative

Hemp Milk Recipe – A Better Alternative

If you haven’t already heard, the new Canadian Food Guide draft is out and it’s down one food group – dairy. With more and more people becoming environmentally conscious, dairy has taken a back seat. There is a growing number of milk alternatives available – rice, almond, buckwheat, quinoa, soy just to name a few, though each pre-packaged milk alternative comes with its pros and cons (see Milk Alternatives – Finding The Best One For You and Almond Milk – Is It Worth Going Nuts For? ) Hemp seeds have been back on the Canadian market since 1998 and are only just being introduced to Australia and New Zealand. If you haven’t considered hemp milk yet now is the time! This homemade Hemp Milk Recipe is packed full of protein and essential omega-3 fatty acids. Bonus points for simplicity – no straining required. “Hemp seeds contain all 8 essential amino acids making it comparable to animal protein. One glass of homemade hemp milk contains more protein than a glass of cow’s milk” A major downfall to most milk alternatives is the protein content. Even store bought hemp milk doesn’t compare to the real thing. One glass of homemade hemp milk […]
Creamy Summer Slaw with a Yogurt Dressing

Creamy Summer Slaw with a Yogurt Dressing

The summer markets are bursting with berries, stone fruit and fresh tomatoes. With the overload of delicious blueberries and wild blackberries we sometimes forget about the more humble harvests. Cabbage springs into season in summer and has a lengthy season lasting over 6 months depending on the climate. Cabbage is also packed full of antioxidants and is an easy addition to summer salads, BBQs and stir-fries. I’m sharing one of my favourite recipes -Creamy Summer Slaw with a Yogurt Dressing, adapted from My New Roots Sarah Brittons’s Cookbook Naturally Nourished. Her version is a beautiful creamy autumn slaw, using seasonal Brussels sprouts and apple. I’ve revamped it to suit the summer months, showcasing one of the most undervalued vegetables on our shelves – cabbage of course. “The impressive amount of antioxidant phytonutrients in cabbage is one key reason why cabbage intake is liked to decreased risk of cardiovascular disease. Red cabbage is especially high in anthocyanin which provides cardiovascular protection.” I see many clients who have a hard time getting enough vegetables into their day. The minimum amount is 2 ½ cups of cooked vegetables per day or 5 cups of salad. Coleslaw is an easy way to switch up […]
It’s Not Gluten In Your Bread That’s Making You Sick

It’s Not Gluten In Your Bread That’s Making You Sick

Gluten-free is all the buzz, and many people feel better when they cut out wheat. But what if it isn’t only gluten – a protein found in wheat, barley and rye – that is causing the problem? Canada has been using the highly criticized herbicide glyphosate in the harvesting of wheat and scientists and medical professionals have proposed that maybe it’s the herbicides residue that our bodies are reacting to. Could it be that the demonizing of gluten has drawn attention away from the potential effects of this industrial agricultural practice? What is Glyphosate and How Can It Affect Us? Glyphosate is the active ingredient in Monstantos Ready Roundup. Since being off patent, glyphosate is being used in hundreds of herbicide products around the world. In 2015 the World Health Organization’s (WHO) cancer group classified glyphosate as a probable carcinogen. Research has documented health concerns that glyphosate could be an endocrine disruptor and that it could kill beneficial gut bacteria, damage the DNA in human embryonic, placental and umbilical cord cells and be linked to birth defects and reproductive problems in laboratory animals. What is Glyphosate Doing In Our Wheat? Ready Roundup is sprayed in high amounts on crops that […]
Moroccan Smokey Eggplant Dip [Vegan, Gluten Free]

Moroccan Smokey Eggplant Dip [Vegan, Gluten Free]

Two months ago my trip to Morocco came to an end. My bag was filled with foreign souvenirs in an attempt to bring some of the exotic land home with me. Alongside the carpets, pillowcases, ceramics, tapestries and clay body masks were the edible souvenirs of almond butter, honey, argan oil and spices, as well as the inspiration to bring Moroccan cuisine home with me. Over these last 2 months, this, unfortunately, has not materialized into anything. Routine and familiarity overshadowed my memory of all the Moroccan favourites I had dined on the 3 weeks prior. Now I am ready to share some of my favourite dishes. This Moroccan Smokey Eggplant Dip packs a lot of flavour for such simple ingredients. I wanted this recipe to be the first from my trip to share. “Eggplants are one of the best sources of soluble fibre which is not only important for helping keep us regular but also with regulating blood sugar and cholesterol levels. Soluble fibre is also a potent prebiotic food, and keeps our friendly bacteria happy.” We knew before we left home that we wanted to do a cooking class. With so many on offer in Marrakesh, we did […]
Simple Turmeric Ginger Latte

Simple Turmeric Ginger Latte

Is turmeric the superfood of 2016? Will we see it come and go with the likes of Goji Berries and Agave Syrup? I sure hope not. Turmeric has been used in traditional Ayurvedic medicine for thousands of years and has been renowned for its anti-inflammatory properties. Western medicine has caught on, though the majority of the research has been done on one of its isolated constituents – curcumin. If you’re like me and your Christmas was filled with extravagant dinners and endless treats, then it’s time to start filling your pantry full of foods that will nourish your body into 2017. This simple Turmeric Ginger Latte is such a great nighttime treat, and a great replacement for chocolate. Try it out, it’s easier and more delicious than you think! “Curcumin, an active component of Turmeric may be helpful in treating a variety of inflammatory conditions including Crohn’s Disease and Rheumatoid Arthritis”   Using the whole turmeric root will likely provide us with a different set of benefits than the isolated curcumin which is generally what the supplement form consist of. This is because turmeric root includes three different curcuminoids including curcumin, bisdemethozycurcumin and demethozycurcumin. It also contains volatile oils. All […]
Easy Curry Lentil Soup with Kale

Easy Curry Lentil Soup with Kale

I’m writing this post from the tropics, from Sumatra Indonesia. While I’m sitting beach front eating papayas and mangoes for breakfast the autumn chill is in full force at home. This is my third trip to Indonesia, and I am understandably a big fan of Indonesian food. Sumatrans like their food spicy, and tempeh and tofu are always on the menu, alongside fresh seafood and dark leafy greens. Despite my love affair with South-East Asian cuisine, I do find myself craving for the hearty lentils based soups of home. This soup was a regular before I left home, and will be one of the first things I make once I return. Don’t get me wrong, I am going to savour every last bit of Indonesian food while I can, but sometimes a Curry Lentil Soup with Kale is what your body needs. “Lentils are not only a good sources of iron, protein and B-vitamins, they are also very cost efficient. Per gram of protein lentils cost only 1.6 cents per gram, compared to meat at 4.5 cents per gram” Lentils and other members of the legume family are one of the best sources of iron on a plant-based diet. Once […]
Chanterelle Barley Risotto with Kale and Mung Beans

Chanterelle Barley Risotto with Kale and Mung Beans

This week I am doing the Welfare Challenge to bring awareness to the inadequacy of welfare rates in BC. Here in our beautiful province a person on welfare receives only $610 per month. When this is broken down and basic accommodation, phone and personal hygiene are accounted for only $18 per week is left for food. World Food Day is just around the corner on October 16th, making this a good time for us to take on the challenge and experience how difficult living off a strict food budget can be. I’m only on Day 2 and can only imagine the stress and weight that someone trying to feed themselves or a family may feel. I am fortunate enough to have the background and education to be able to make healthy and smart food choices on a budget and already I feel better equipped to help those that may not be. With the help of some foraging, this Chanterelle Barley Risotto with Kale and Mung Beans can be prepared for just under $0.45 per serving. “Mung beans are an inexpensive source of protein, as well as dietary fibre, magnesium, potassium, zinc, folate and other B-vitamins” Getting to spend the weekend […]
Asian Cabbage Salad with Tempeh and Ginger Sesame Dressing

Asian Cabbage Salad with Tempeh and Ginger Sesame Dressing

Wow, where did summer go?! I’ve been holding on to the last of it with my smoothie bowls and salads, and here’s my last ditch effort at preserving summer. What makes this salad special is that Napa cabbage is the main star. It’s crunchy and delicious and oh-so-good shredded. It is also a good calcium source, but often gets over shadowed by kale and bok choy. This Asian Salad with Tempeh and Ginger Sesame Dressing is simple to prepare and uses fermented Apple Cider Vinegar as a base (also see Beet Apple and Kale Salad with Walnuts and Dill) which is something we could all eat a little bit more of. I hope you love this salad as much as I do. Here’s to finishing dinner while the suns still up. “Napa cabbage, also known as Sui Choy, is a relatively good source of calcium with 60mg per cup. It’s low oxalate content makes this source of calcium more bioavailable and easily absorbed” Getting your calcium intake from greens may or may not be as hard as you think. Most of us need about 1000mg of Calcium per day and we can get our day’s supply of calcium from 3 […]
Simple High Calcium Citrus and Fig Energy Balls

Simple High Calcium Citrus and Fig Energy Balls

As me and those around me are nearing the intimidating age of 30, a lot of things are spinning through our heads. Babies. Careers. Wrinkles. And as if that wasn’t enough, we women have to seriously think about our long term health goals. Do I want strong and healthy bones into my elderly years? Do I want to be independent with my daily activities right up until the last day. I think yes. Ensuring our calcium needs are being met is not an easy task. There is only so much kale, kefir, and choy sum we can fit into one day (for other non-dairy sources of calcium see see 10 Surprising Non-Dairy Sources of Calcium). With the knowledge that our bones are continuously being built until around age 30, in my last sprint to the dirty thirty I want to make sure I’m giving my bones the nutrients they need. These Simple High Calcium Citrus and Fig Energy Balls are a good way to pack in maximum calcium into a delicious morning or afternoon snack. Chia, tahini and figs are all good sources of this essential mineral, and luckily they all taste great together! “At around age 18-20 up to […]
Cooking with Olive Oil and Other Usage Tips

Cooking with Olive Oil and Other Usage Tips

When asked which is better – butter or margarine? The answer always is – olive oil. One thing that can be certain in nutrition science is that the Mediterranean diet has shown undeniable health benefits. This style of eating encourages an increased intake of nuts, fish, whole grains and vegetables, while eating less meat and processed foods. At the same time it promotes an increase in the good fats (monounsaturated as well as polyunsaturated) and lesser amounts of the bad fats (saturated fats and trans fat). Despite the reported health benefits of monounsaturated rich olive oil there remains much confusion on how to use it in cooking, how to choose the right type and how to store it properly. Switching from butter or margarine seems pretty straight forward – but as you will see, there is a lot more to know about olive oil than we thought! The Health Benefits of Olive Oil When monounsaturated rich olive oil is used in place of saturated fats it can help to lower ‘bad’ or LDL cholesterol. Extra virgin olive oil which has the highest levels of antioxidants has the added benefit of protecting cholesterol in the arteries against harmful oxidation. Furthermore, polyphenolic […]
Easy Vegan Almond Tempeh “Meatballs”

Easy Vegan Almond Tempeh “Meatballs”

Not even a week has passed since my return from Indonesia and I can confidently tell you that the thing I miss most is not the warmth nor the beaches, its the food. The flavours and the variety place this cuisine at the top of my list. If you haven’t tried tempeh yet, and your a lover of healthy and tasty food, boy have I got a treat for you. Indonesians enjoy it fried and spicy, and often will add it to dishes such as Gado Gado (see my simplified recipe for Gado Gado Peanut Satay Sauce Recipe) or have it cooked in a spicy sambal served with rice. It is as versatile as tofu, but many prefer the firmer texture of tempeh over its soybean cousin. Here is my play on tempeh, and a good one to get you started on your tempeh journey – Simple Almond Tempeh “Meatballs”. My first introduction to tempeh in 2009 was also in Indonesia, also being the birthplace of this fermented soy dish. It was at a ma n’ pa warang or restaurant on the beach in Kuta, Lombok. It was fried and smothered in the tastiest garlic chili sauce – traditional Sasak […]
Simple Beet Dip with Balsamic Vinegar and Cream Cheese

Simple Beet Dip with Balsamic Vinegar and Cream Cheese

If I have learned one thing from having a weekly vegetable box delivered to my door it is this – beets are always in season. Well they are on Vancouver Island anyway. From June, straight through to October, they haven’t missed a beet, and I have heard down the grapevine that the winter edition is set to include even more of this tasty vegetable. I have only just begun the experience the versatility of beets, from Beet Apple and Kale Salad with Walnuts and Dill to Beet and Goat Cheese Salad with Green Beans and even Gluten Free Beet Chocolate Muffins with Chickpea Flour. And now another beet inspired dish to add to the repertoire – a super Simple Beet Dip with Balsamic Vinegar and Cream Cheese. “Beets are very high in a phytonutrient called betalain. Betalains function both as antioxidants and anti-inflammatory molecules. Rhubarb, chard, amaranth, prickly pear cactus, and Nopal cactus are examples of foods that contain betalains.” Steaming vegetables is the best way to retain maximum nutrients, but boiling beets could also work. In this recipe I used a spreadable cream cheese; you could use the brick variety but be prepared to add a liquid (such as […]
Beet Apple and Kale Salad with Walnuts and Dill

Beet Apple and Kale Salad with Walnuts and Dill

As I grow older (and wiser), I can start to appreciate the presence of fruit in salads. Where the sight of strawberries in a salad used to make my stomach churn, I can now appreciate the surprise burst of sweetness from a blueberry, or the tartness from an apple in a salad. This April the veggie stands are showcasing beets, kale and apples. When these seasonal delights are jazzed up with a little bit of fresh dill and a simple vinaigrette style dressing, an exciting springtime dish is created. “Walnuts are high in both omega-3 fatty acids and mono-unsaturated fatty acids, both of which have been shown to be protective against heart disease” When most foods are in their raw form, they offer us more nutrients. A few years ago I shared my recipe for my favourite Raw Nori Stix (and Is A Raw Food Diet For You). In that post I outlined the health benefits (and concerns) of following a raw food diet. As hard as it may be, I continue to advocate for aiming for fifty percent of our meals to be raw. By serving this salad with some baked organic tofu and a side of quinoa, you […]
Seasonal Roasted Vegetable Bowl with Kale Pesto, Lentils and Barley

Seasonal Roasted Vegetable Bowl with Kale Pesto, Lentils and Barley

Ever thought about what’s in season in March? There is no question that Spring has arrived- the flowers are out in full force and the winter jackets have been put back into storage. But even though the cherry blossoms are in bloom, not much is being harvested from the veggie gardens at this time of year. Luckily, last years parsnips, carrots and beets have been kept cold in cellars for us all winter so we can still enjoy last seasons bounty while we wait for the new years crop. “Root vegetables such as carrots, beets, parsnips, turnips, potato and onion can be stored all winter long and are great additions to any winter or early spring dish.” I love this guide from Get Local BC which shows what produce is in season by month. It even extends to seasonal seafood and meat and dairy. Lucky for us kale and mushrooms are pretty much always in season. To create this dish, choose your favourite seasonal root vegetables, roast them and serve on top of barley. This dish can also be made gluten free by using quinoa. This recipes uses a Kale Pesto Recipe which I created for my Winter Kale Pesto […]
Steel-Cut Oats with Peanut Butter and Banana

Steel-Cut Oats with Peanut Butter and Banana

Healthy alternative to pancakes! Good source of protein! Now that I have your attention, let me elaborate on my bold statements. Nutrition Science is an interesting field in that it is ever evolving and recommendations are continuously being improved upon. One area that is under review is our current daily protein recommendations. We won’t know for awhile, but there is some speculation that they are about to be increased. Nevertheless, following a plant-based diet can leave some of us a bit short on our protein needs – so no better place to start improving on this than with breakfast! “Steel-cut oats have double the amount of fibre and protein as traditional rolled oats, with 4g of fibre and 5g of protein per serve” What makes steel-cut oats so special? Firstly, you can make a big batch of them on a Sunday night and have breakfast ready for the rest of the week. They taste great cold or re-heated; simply double the below recipe and add more milk or milk alternative in the morning to thin it out. Secondly, they are the least processed type of oats. The grouts are simply hulled, toasted and then chopped into 3-4 little sections. Thirdly, […]
Raw Chocolate Brownie with Caramel Icing

Raw Chocolate Brownie with Caramel Icing

Tomorrow is Valentines day and being the responsible Dietitian that I am, I am sharing my favourite ultra healthy raw chocolate brownie. If your looking for a non-Cadbury chocolaty treat for your special someone, I encourage you to give this recipe a try. Even the biggest of skeptics would be impressed by the gooiness of the dates, and the heartiness of the nuts. And you wouldn’t believe its completely raw! But what really makes this recipe a keeper is the “caramel icing…” “Cacao retains it’s health benefits because it is not as processed using heat, making it a (mostly) raw product which contains more antioxidants and nutrients in comparison to coco powder.” I thought I would give this recipe a revamp. This was one of the original recipes on my website, but since I started this blog I have made the move from Australia and Canada. I have since found out that macadamia butter, which was used for the caramel icing, does not exist in this cold country. Luckily, it turns out that cashew butter is the perfect alternative to macadamia butter. Cashew butter can be found next to the peanut butter is most grocery and health food stores. Wishing […]
Winter Kale Pesto Whole Wheat Pizza & Sauteed Kale Onion Pizza

Winter Kale Pesto Whole Wheat Pizza & Sauteed Kale Onion Pizza

All hail kale, the “superfood” all-star of 2013. This trendy vegetable made headlines and it didn’t shine in the spotlight for no reason. Let me tell you why kale really does live up to all the hype. “Kale is one of the easiest vegetables to grow organically and can be grown year round in most climate zones. A light frost or two even brings out the sweetness in kale – eating seasonally just got so much easier!” Kale is an excellent source of provitamin-A compounds such as beta-carotene which is important for low light and night vision. Kale is also renowned for its excellent phytonutrient repertoire which range from chlorophyll to quercetin, to lutein and zeaxanthin to sulforaphane and indole-3-carbinol. Kale tops my leafy greens book due to its excellent calcium content. The calcium from kale is more easily absorbed than that from other greens such as spinach due to its low oxalate content (oxalates bind to calcium and inhibits absorption in the gut). The recommendations for calcium range from 1000mg-1300mg per day (see below). New evidence shows that our peak bone mass occurs at around age 30, then starts to decline thereafter. So if your yet to hit dirty […]
Sprouted Summer Salad Recipe:The How To & Health Benefits of Sprouting Foods

Sprouted Summer Salad Recipe:The How To & Health Benefits of Sprouting Foods

I have been dabbling into sprouting foods since my early university days but back then I was too skint to buy a proper sprouter. I’ve used everything from nut milk bags to glass jars and cheesecloth. If your a first time sprouter,prepare to become addicted. Sprouting is one of the most simplest things to you will do in the kitchen. All you need to do is remember to water your sprouts. No green thumb required, which suits me well! Why Should I Start Sprouting? Plant foods such as whole grains, nuts, seeds and legumes contain something called phytates. Phytates bind to minerals such as calcium, iron, magnesium and zinc and often decrease the absorption and therefore bioavailability of these essential minerals in the body. This is especially important for those following a vegetarian/vegan diet as some of these minerals may be lacking. Luckily these dried foods also contain an enzyme called phytase which is activated when these foods are soaked or sprouted. Phytases job is to separate the phytate from the essential minerals, thus improving the absorption and bioavailability. *A small amount of phytates may be beneficial in lowering cholesterol and blood glucose levels. They may also protect against some […]