Chocolate Popcorn (Dairy, Gluten and Refined Sugar Free)

I love this treat.  I do strongly recommend making your own popcorn on the stove.  It will help your wallet and your body.  Once the sauce is added to the popcorn it makes it shrink down a little.  If you are as addicted to chocolate as I am, you may want to make more if you are planning on sharing with a few others!

Ingredients

• 1/3 cup popcorn kernels
• Oil to cover the bottom of a small pan
• 1/4 cup earth balance spread or coconut oil (do not use oil as it doesn't harden when cooled)
• 3 tablespoons cocoa
• 1/4 cup maple syrup or other natural sweeteners
• 2 tablespoons almond milk or non dairy milk
• 1 teaspoon tapioca starch, corn starch or potato starch

Directions

1. Preheat oven to 250F and grease cookie sheet or 9x13 pan.
2. Make a large bowl of popcorn (see below for stove top instructions.)
3. In a small dish mix milk and starch and stir to combine.
4. In a small pan on low to medium heat combine all ingredients.  While stirring constantly, heat until thick.
5. While still hot, pour sauce over popcorn and stir until all popcorn is covered.
6. Place popcorn on prepared pan.
7. Bake for 20 minutes stirring every 10 minutes to break popcorn apart.

Want a simpler, healthier and cheaper way to make popcorn?

1. Poor enough olive oil or grapeseed oil into a pan until the bottom is covered.  Add three kernels to the pot and set to medium heat with the lid on top.  
2. Once kernels have begun popping add more kernels (1/4-1/2 cup) and set lid ajar so only a little heat can escape.  
3. Shake pan periodically and wait until kernels begin to pop.  Once they have slowed down, remove from heat and let the remaining kernels pop.

What is it and where do I buy it?

Perhaps you have been asking yourself what is this stuff Irene is talking about and where do I buy it.  I hope this helps.  As I am continually learning I hope to keep updating this post so please check in once and awhile.  I would also love to hear from you so do tell me if I have missed any.

Since my family is not celiac or allergic to any foods I do buy many products at the Bulk Barn.  If you do have a severe intolerance to specific foods than the Bulk Barn would not be a suitable store due to cross contamination.  Most large grocery stores (i.e. The Real Canadian Superstore, Metro and Sobey's) which have a significant health food section do sell many of these products in individual packages.  Larger Health Food Stores which contain a grocery section will also sell most of these items.

I have also joined the Ontario Natural Food Co-op Buying Club.  Being a member of this club allows me to order many organic, gluten free, dairy free products for much less than store prices.  There are also monthly sales which make these products even more affordable.   If you are in a large enough group there are no shipping charges and you can pick up your items at a local home.
http://www.onfc.ca/

Ingredients List:
Buckwheat Grouts
What: Buckwheat, although called wheat is actually part of a seed.  It is high in protein, B vitamins, phosphorus, calcium, lysine and iron.  
Where: It can be purchased at the Bulk Barn or through Bob Red Mills Products.
How to Cook: Boil 1 cup with 2 cups water. To increase its flavour, toast it in a pan for 3-5 minutes with a little oil. 

Chia/Salba Seeds
What: The black seeds are called Chia seeds and the white seeds are actually called Salba.  The Salba is higher in protein, omega 3, absorbs more water and are more visually appealing in food preparation.  Both are however, considered a "super food" and are rich in antioxidants, Omega-3, protein, fiber and much more.
Where: They can be found at the Bulk Barn in both bulk and individual packages as well as through Bob Red Mills and any health food store.

Guar Gum or Xanthan Gum
What: Guar Gum comes from a seed of a bean type plant and is then processed to a white powder.  It is an excellent thickening agent with properties much stronger than corn or potato starch.  Guar gum is high in fibre and may cause intestinal upset
Xanthan gum is a fermented corn based product which is used as a binding agent when no gluten is present.   It is a powdery white substance which when wet become gelatinous.  
Note:  Both should be used in limited amounts as too much will create a heavy, gummy texture in your dish.  Personally, I use more guar gum as we try to limit our corn intake.  Guar gum also costs much less than xanthan gum.  The El Peto brand sells both xanthan and guar gum as well as gluten free baking powder.
Where: Both of these products can be found at the Bulk Barn, health food stores or large grocery stores.

Herbamare
What: Herbamare is an alternative to salt.  It is a combination of sea salt with 14 other organic herbs.  It is very versatile and can be added to soups, sauces, meats and much more.
Where: It can be found at some large chain grocery stores (The Real Canadian Superstore) as well as some Health Food Stores.

Millet
What: Millet is a small gluten free grain that is an excellent source of magnesium.  Magnesium is important in lowering blood pressure, fighting off migraines and asthma.  Millet is also one of the few more alkaline grains, making it easier to digest.
Where: It can be found at the Bulk Barn however Bob Red Mills has a package as well.
How to Cook: Boil 1 cup with 2 cups water. To increase its flavour, toast it in a pan for 3-5 minutes with a little oil. 

Nutritional Yeast
What: Nutritional yeast is a deactivated yeast found in the same family as edible mushrooms.  This yeast is grown on a mixture of sugar cane and beet molasses. There are no GMOs, sugars or preservatives.  It has a cheesy, nutty flavour making it a great compliment many other dishes and a favourite among vegans.
Where: It can be found in the spices section at the Bulk Barn or bought through Bob's Red Mills (finer texture.)  You can also purchase nutritional yeast at most health food stores. 

Quinoa
What:  Quinoa is not at grain at all but rather part of the grass family.  It is gluten free despite rumours of it having a similar protein to gluten that cause digestive problems.   The protein in quinoa is actually called a saponin and is removed in North America.  All this being said, quinoa is safe for celiacs. 
Quinoa can come in white, black and red seeds.  Personally I like the red as it has a bit more crunch and crunch.
Where: It can be found at the Bulk Barn however Bob Red Mills has a package as well. 
How to Cook: Boil 1 cup with 1.5 cups water. To increase its flavour, toast it in a pan for 3-5 minutes with a little oil. 

Stevia
What: It is an herb from Paraguay.  It is a natural sweetener which does not contain chemicals.  It has a zero glycemic index which means it does not spike your blood sugar.  Stevia is SUPER concentrated so you need very little in your recipes.  It can come in a powdered form or as a liquid.  
Where: It can be found in large grocery stores, the Bulk Barn, and health food stores.

Teff Flour
What: Teff is an Ethiopian grain, high in protein, iron, calcium and fibre.  It is very easy to digest and is a non-gluten grain.
Where: It can be found at the Bulk Barn however Bob Red Mills has a package as well. 

Useful Kitchen Tools

Bean Grinder

I use this for grinding my own chia or flax seeds to replace eggs.  I also use it to grind other seeds and nuts.

I wore out my first grinder but picked this one up for around $20 at the Great Canadian Superstore.

Immersion Blender

I use this tool almost everyday.  I LOVE IT.  It makes puréeing much simpler as you don't need to transfer between pots and appliances.  You also dirty less dishes!  I highly recommend either a Cuisinart or Kitchen Aid Blender, they may cost a little more but are completely worth it.  

Maple Baked Beans (Dairy and Gluten Free)

These baked beans take some planning ahead if using dry beans.  This method will will cut down the cost as well as sodium.  I prefer to make these beans in the oven, however they can be adapted to be made in a crock pot or on the stove.  If you are using canned beans omit the salt.

Ingredients (serves 6-8 people)

• 7 cups soaked and cooked navy beans (see below for cooking and soaking methods)
• 1 small chopped onion
• 2 cup puréed tomatoes
• 1/2 cup pure maple syrup
• 2/3 cup molasses
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper

Directions

1. Preheat oven to 350F.
2. In a small bowl mix onion, tomato purée, maple syrup, molasses, salt and pepper.
3. In a large pot mix cooked beans and add the sauce.
4. Cover and bake for 2 hours.  Uncover and bake for another 2 hours or until desired consistency.  Stir frequently.  You may need to increase liquid/sauce depending on how long beans were pre-soaked and cooked.

Soaking and Cooking Beans 

*I generally cook extra beans and freeze the remaining.   The method below will create approximately 4-5 cups of beans.

Option 1-soaking then boiling (more environmental, slower)

1. In a large bowl add 2 cups dry beans, rinse with water and remove any poor looking beans.  Add 6 cups fresh cold water to cleaned beans.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

Option 2- boiling then boiling again (uses more electricity, quicker)

1. In a large pot add 2 cups dry beans, rinse with water and remove any poor looking beans. 
2. Add 7 cups fresh water to cleaned pot and bring to a boil, turn off and let sit for 1 hour  
3. Rinse beans  again and add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

Chocolate Chip Cookies (Dairy, Egg, Gluten and Refined Sugar Free)

By using ground coconut these cookies use a limited amount of flour.   They are chewy, full of flavour and are an excellent treat.  I have adapted this recipe from the gluten free chocolate chip recipe at www.thespunkycoconut.com

Ingredients

• 3 tablespoons ground flax seed
• 1/2 cup apple sauce
• 1/2 cup maple syrup or other natural sweeteners
• 1/2 tablespoon apple cider vinegar
• 1/4 cup melted coconut oil
• 1/2 teaspoon stevia
• 1/4 teaspoon sea salt
• 1/2 teaspoon guar gum or xanthan gum
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 3/4 cup ground coconut
• 1 cup brown rice flour
• 1/2 cup gluten, dairy free chocolate chips* 

Directions

1. Preheat oven to 350F and grease cookie sheets.
2. In a small bowl, mix flax seeds with apple sauce, maple syrup, coconut oil and vinegar.
3. In a medium size bowl mix all remaining ingredients.
4. Add flax, apple sauce mixture to dry ingredients and mix thoroughly.
5. Roll into balls and flatten onto prepared cookie sheets.
6. Bake for 10-12 minutes.

* Enjoy Life and President's Choice chocolate chips are both dairy and gluten free.  The President's Choice chips contain sugar where as the Enjoy Life chips contains evaporated cane juice.

A Big Thank You

    I just wanted to write a note to thank my friends and family for all the support.  I have a great husband who is setting up all the various accounts.  His assistance is a true compliment.   I have yet to figure it all out but at least I do have a Facebook page now The Healthy Happy Wife. I  have some great friends giving me words of encouragement and trying out the recipes.  I am completely flattered.
    I would like to thank my oldest sister for the photography tips. I am still trying to figure out the camera but there are signs of improvement. She is also the one who spent hours with me creating the header picture.  Yes, we set up all those beans and grains.  Thank you to my youngest sister for actually trying out the recipes and letting me know about any potential errors. Sometimes I get so excited to get something posted I neglect looking over the finer details.
     I am really enjoying just having a place to store my ideas and think it is truly fabulous that people are actually using this site.  I welcome any ideas and feedback.  Like I mentioned this is a learning process for me as well so we might as well learn together.

THANK  YOU

Kale and Chickpea Stew (Dairy and Gluten Free)

The Indian Spices in this stew are an excellent compliment to the kale and chickpeas.  This dish is high in Vitamin A and is a good source of protein and fibre.

Ingredients

• 1/2 chopped onion
• 2 cloves minced garlic
• 1/2 teaspoon salt
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1 teaspoon curry
• 1/2 teaspoon coriander
• 1/4 teaspoon cayenne pepper
• 1 teaspoon garam marsala
• 3 bay leaves
• 4 small diced potatoes
• 3 diced carrots
• 3 diced stalks of celery
• 2 chopped tomatoes
• 3 cups chopped kale
• 1 cup cooked chickpeas (see below if using dried peas)
• 3-4 cups water (depending on taste and sizes of vegetables)

Directions

1. In a large pot heat oil and cook onions until clear and soft.  Add garlic and cook for another minute.
2. Add all vegetables and spices.  Cook to coat for 2-3 minutes
3. Add water and chickpeas.  Let cook until vegetables are soft (15-20 minutes)

We enjoy this stew with some Irish Soda Bread (see recipes) on the side for dipping.

Soaking and Cooking Beans or Peas 

*I generally cook extra beans and freeze the remaining.   The method below will create approximately 4-5 cups of beans.

Option 1-soaking then boiling (more environmental, slower)

1. In a large bowl add 2 cups dry beans, rinse with water and remove any poor looking beans.  Add 6 cups fresh cold water to cleaned beans.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

Option 2- boiling then boiling again (uses more electricity, quicker)

1. In a large pot add 2 cups dry beans, rinse with water and remove any poor looking beans. 
2. Add 7 cups fresh water to cleaned pot and bring to a boil, turn off and let sit for 1 hour  
3. Rinse beans  again and add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

Cauliflower Sweet Potato Soup (Dairy and Gluten Free)

This is a quick, easy soup that is perfect on a cold winter day.

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 small diced onion 
• 1 clove minced garlic
• 1 cored and diced head of cauliflower
• 1 peeled and diced sweet potato
• 2 washed and diced carrots
• 2 cups water
• 1 cup unsweetened almond, coconut or rice milk
• 1 teaspoon salt
• 1 teaspoon nutmeg (or more to taste)
• 1/2 teaspoon cinnamon
• 1 teaspoon pepper
• 1 teaspoon parsley

Directions

1. Heat oil in a small skillet and cook onions for 3 minutes, add garlic and cook for 2 minutes more.
2. In a large pot add cauliflower, potatoes, carrots, nutmeg, cinnamon, cooked onion and garlic.  Heat to medium and stir to coat for 3-5 minutes.
3. Add water, salt and pepper.  Bring to a boil and cook for 20-30 minutes until vegetables are tender.
4. Purée, add milk and heat.
5. Serve with parsley on top.

BPA, Hormones and Receipts

A few years ago we became more familiar with Bisphenol A (BPA) with the removal of this chemical in baby bottles.  Since this time, I have slowly been learning more about this substance.  Although nearly impossible to avoid and at times overwhelming, we are trying to limit our exposure.  In short, here is what I have discovered.

Bisphenol A is a chemical used to make polycarbonate plastic.  This plastic is light, clear and can withstand higher levels of heat.  It is leached into your food when the plastic container is heated or overused.  

BPA has been linked to breast cancer, prostate changes, liver damage, decreased sperm count and has been suggested to mimic female hormones.  When tested, children have displayed higher levels of BPA due to their increased exposure to plastics, immature organs and low body weight.   According to Girls on Edge by Dr. Leonard Sax, the amount of BPA in our girls bodies is also causing early onset of puberty.

While reading Slow Death by Rubber Duck by Rick Smith and Bruce Lourie, I learned that printer ink used in newspaper also contains BPA.  Since newspaper often ends up being recycled, many substances made from recycled paper will have high levels of BPA, one for example is pizza boxes. 

BPA is not only found in plastic food storage containers but pop cans, tin cans, kitchen appliances, bottled water and carboys (the large jugs for water coolers.)  Aside from the kitchen, BPA is used to make CDs, DVDs, eye glass lenses, cash register receipts and the faces of computers or mobile devices.

Ways to avoid or lessen the amount of BPA:

• avoid canned foods
• avoid heating any food in plastic containers, transfer foods even those bought in “microwave or oven ready dishes” into glass or ceramic
• never put plastic containers in the dishwasher but rather wash by hand, the detergents will increase the amount of BPA that escapes into your foods
• avoid drinking any hot beverages in a plastic cup
• whenever possible, avoid taking the receipts from your purchases
• avoid plastic number 7 which is found on the bottom of most plastic containers, do note that although no plastics are necessarily good for you, the numbers 1, 2, 4 and 5 do not contain BPA. 

Gluten Free Apple Pancakes (Dairy, Gluten and Sugar Free)

Pancakes are a weekly ritual at our house.  It has taken me a little while to figure a recipe that works for our family.  I prefer a thin pancake so these are closer to a crepe style than a thick pancake.  Depending on how you like your pancakes you may want to alter the amount of flour or milk.

Ingredients

• oil for cooking ( I used coconut or grapeseed oil)
• 1 cup brown or white rice flour
• 1 3/4 cups unsweetened almond or coconut milk
• 1 teaspoon apple cider vinegar
• 1/2 cup tapioca or arrowroot starch
• 1/3 cup sorghum flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 2 beaten eggs
• 1 peeled and diced apple
• 1 teaspoon gluten free vanilla extract
• 5-7 drops liquid stevia (optional)
• 1 tablespoon pure maple syrup or other natural sweeteners

Directions

1. In a large bowl soak rice flour in milk with vinegar for 5 minutes.
2. Add all other ingredients and mix.
3. Heat skillet with oil and pour desired size of pancake.

Gluten Free Bread (Dairy, Gluten and Sugar Free)

Finally a gluten free bread that tastes great!  This bread has a lot of flavour with its combination of grains and seeds.   Teff is an Ethiopian grain, high in protein, iron, calcium and fibre.  Buckwheat, although called wheat is actually part of a seed.  It is high in protein, B vitamins, phosphorus, calcium, lysine and iron.

Ingredients

• 1 cup brown rice flour
• 1/2 cup teff flour
• 1/3 cup buckwheat flour
• 1/2 cup tapioca flour
• 2 tablespoons flax seeds
• 1 tablespoon ground flax seeds soaked in 3 tablespoons water*
• 2 eggs 
• 1 tablespoon psyllium husk guar gum or xanthan gum
• 2 teaspoon yeast (I use breadmaker yeast, not sure if it makes a difference)
• 1 1/2 teaspoon salt
• 3/4 cup warm water
• 1/3 cup oil (I use coconut, olive or grapeseed)
• 1/4 cup natural sweetener (honey or maple syrup)
• 2 teaspoons apple cider vinegar

Directions

1. In a large bowl combine all dry ingredients.
2. In a medium size bowl combine all wet ingredients.
3. Pour the wet ingredients into the dry ingredients and beat on medium-high for 4 minutes.
4. Put dough in a greased loaf pan and rise for 1 1/2 - 2 hours (see below.)
5. Bake in an oven at 350F for 40-45 minutes.

* this acts as an egg replacer, I tried to cut down the number of eggs you could just use three eggs in this recipe

Ideas for Rising Bread -the slower and longer rising time the better

1. Place a large bowl of boiled water on the bottom rack of an oven and place dough on rack above it.  
2. Preheat oven for 2-3 minutes then turn it off.
3. Turn oven light on and let rise in oven.
4. Put in fridge overnight -I haven't tried this but have heard good things about it.

guar gum or xanthan gum

Red Cabbage Salad (Dairy, Gluten and Refined Sugar Free)

This salad has lots of crunch and can easily be adapted using your favourite vegetables.  I used an orange pepper since it was on hand, but also enjoy this salad with celery.  Cabbage is one of the few vegetables high in vitamin E.  It improves mental function and is an excellent remedy for anemia.

Ingredients

• 1 small head of red cabbage cored and shredded
• 1/2 diced orange pepper or 3 stalks diced celery
• 2/3 cup balsamic or red wine vinegar
• 1 tablespoon maple syrup
• 1 tablespoon extra virgin olive oil
• 1 teaspoon salt
• Juice from 1 lemon
• 1/4 cup sunflower seeds (optional)

Directions

1. In a large bowl combine cabbage, orange pepper and sunflower seeds.
2. In a small bowl combine all remaining ingredients and then blend into cabbage mixture.
3. Let sit for at least 1 hour for vegetables to absorb the dressing.

* depending on size of cabbage you may need to increase the amount of dressing for the salad

Vegan Lentil Patties (Dairy and Gluten Free)

These patties have lots of flavour and an added crunch from the sunflower seeds.  This mixture can be made into a loaf and baked at 350F for 25 minutes or add a bun and make a burger.  They taste great with a little of my Creamy Dressing on the side.

Ingredients (makes 4-6 patties)

• 1 small diced onion
• 2 cloves minced garlic
• 1/2 cup diced mushrooms
• 1 tablespoon turmeric
• 1 tablespoon cumin
• 2 teaspoons coriander
• 1/2 teaspoon cayenne pepper or to taste
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup lentils (see step 1 for cooking instructions)
• 1 cup rice or chickpeas (see step 1 for cooking instructions)
• 1/3 cup sunflower seeds or walnuts
• 2 tablespoons ground flax seeds soaked in 5 tablespoons water for 3-5 minutes
• 1 cup chickpea flour for coating patties
• oil for frying

Directions

1. If using rice or buckwheat, you can cook them in the same pot with the lentils and the spices. Add ingredients with to a large pot and add 4 cups water.  Cook for approximately 20 minutes until soft and adjusting water if needed. For cooking dried chickpeas see below.
2. In a frying pan heat oil and cook onions and mushrooms until soft.  Add garlic and cook another minute.
3. In a large bowl mix all ingredients except oil and chickpea flour.  In a food processor or using a hand mixer blend all ingredients together.  Make patties and roll into chickpea flour.
4. Fry in pan for approximately 5 minutes on each side or until heated and browned.

Soaking and Cooking Beans or Peas

*I generally cook extra beans and freeze the remaining.   The method below will create approximately 4-5 cups of beans.

Option 1-soaking then boiling (more environmental, slower)

1. In a large bowl add 2 cups dry beans, rinse with water and remove any poor looking beans.  Add 6 cups fresh cold water to cleaned beans.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

Option 2- boiling then boiling again (uses more electricity, quicker)

1. In a large pot add 2 cups dry beans, rinse with water and remove any poor looking beans. 
2. Add 7 cups fresh water to cleaned pot and bring to a boil, turn off and let sit for 1 hour  
3. Rinse beans  again and add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

Introduction to Juicing

I have been asked a few times about what type of juicer we have so I thought I would give some information about juicing. I am relatively new to this type of eating but this is what I can explain.

There are two main types of juicers:

Masticating -Produce is squeezed through gears that crush them and then force them through a very fine steel strainer.  Since this process uses less friction, (less heat) more nutrients are preserved.   Masticating juicers are an excellent choice for all produce especially wheatgrass and leafy greens.  These machines range in price from $300-$2000.

Centrifugal-This machine uses a spinning basket that shreds the produce and forces them though a very fine stainless steel basket.  Since some air is introduced there can be a slight loss in nutrients.  These machines can range in price from $40-$500.

A few things to consider when purchasing a juicer:

• Type-Masticating or Centrifugal
• Cleaning-how long will it take to clean
• Ease of Use-how long will it take to figure out
• Size of opening-the larger the opening for your produce the less preparation time
• Ratings-What do people say about this machine

We only just started juicing about three months ago.  My husband did the research and decided on a centrifugal juicer for now.  He bought the Breville Juice Fountain Plus.  We are very happy with it.  It is easy to clean, does juice some leafy greens and leaves a nice dry pulp.

My sister bought be an excellent book about Juicing called, The Juicing Bible.  Pat Crocker not only includes 305 recipes but also breaks down many herbs, fruits and vegetables into their nutritional properties and how to use them in juicing.  It has been a great introduction into the juicing world.

Kidney Cleanse (Juicer Recipe)

This juice is an excellent detoxifier.  The cucumber and celery work as diuretics expelling extra water and flushing out the kidneys.  This juice is also very high in vitamin C.

Note: Parsley should not be consumed in large quantities if pregnant of suffering from kidney inflammation as it works as a uterine stimulant.

Ingredients

• 4 sprigs parsley
• 1 cucumber
• 3-4 stalks organic celery (with our without leaves)
• 1/2 lemon

This combination should produce approximately 2 1/2 cups of juice.

As Easy as A.B.C. (Juicer Recipe)

This juice is popular at our house.  It is sweet in taste and the girls always love it.  The Beets are high in vitamin A and serve to cleanse the liver, kidneys and gall bladder.  The carrots, high in vitamin A,B,and C work to fight against cancer and cardiac disease.  The apples help the body eliminate toxins.

Ingredients

• 1 large beet (with stems or without)
• 3 carrots
• 2-3 apples depending on size and desired taste

This combination with produce approximately 2 1/2 cups of juice.

Pesticides, Produce and Problems

When you can't grow your own produce, buy organic or get it delivered to your door, here are some ways to limit the amount of pesticides you ingest.

1. Peel fruits and vegetables that have been waxed.
2. Eat more of the produce with thicker skins as they are safer than those with thinner skins.
3. Wash your produce in a biodegradable fruit and vegetable soap.

According to the Environmental Working Group (EWG) people can reduce the amount of pesticides they consume by 90% by simply avoiding the most contaminated fruits and vegetables.  The EWG has created a list of produce that has the least and most concentration of pesticide residue.


Most Contaminated Fruits and Vegetables ("Dirty Dozen")

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines (imported
• Grapes (imported)
• Sweet Bell Peppers
• Potatoes
• Blueberries (domestic)
• Lettuce
• Kale/Collard Greens

Least Contaminated Fruits and Vegetables

• Asparagus
• Avocados
• Bananas
• Broccoli
• Cabbage
• Cantaloupe (Domestic)
• Eggplant
• Grapefruit
• Kiwis
• Mangoes
• Mushrooms
• Onion
• Pineapple
• Sweet Corn
• Sweet peas
• Sweet potatoes
• Watermelon

Continual exposure to and consumption of pesticides can cause skin irritations, birth defects, tumours, comas, cancers, genetic changes, liver and kidney damage, changes in fertility and much more.

Pumpkin Muffins (Dairy, Gluten and Sugar Free)

These muffins are very light and extremely tasty.  I used walnuts however pecans would compliment the pumpkin just as well.

Ingredients

• 1/3 cup unsweetened almond milk or non dairy milk
• 1 teaspoon apple cider vinegar
• 3/4 cup sorghum
• 1/2 cup chick pea flour
• 1/2 cup tapioca starch
• 1/2 teaspoon baking soda
• 1 teaspoon gluten free baking powder
• 1/2 teaspoon guar gum or xanthan gum
• 1/2 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon ginger
• 2 eggs
• 1/3 cup melted coconut oil 
• 1/2 cup maple syrup or other natural sweeteners (or more depending on desired sweetness)
• 1 cup cooked pumpkin
• 1/2 cup walnuts (optional)

Directions

1. Preheat oven to 350F, grease muffin cups or use liners.
2. In a small bowl, mix apple cider with milk and let sit for 5 minutes.
3. In a large bowl mix all dry ingredients including nuts.
4. In a medium size bowl beat eggs, milk, oil, maple syrup and pumpkin.
5. Gently stir wet ingredients into the dry ingredients just until combined.
6. Bake for 20-25 minutes.

Nori Rolls (Dairy and Gluten Free)

Nori is an edible type of seaweed which has been dried into a square sheet for sushi, salads and other rolls.  This seaweed is full nutrients such as vitamin A, B, C, iron, calcium, magnesium, zinc, folic acid, iodine, protein, fibre and much more.   Nori sheets can be found in the Asian section of most grocery stores.

* These are the ingredients I used, however they can be adapted using your own preference of vegetables and meats.  The rice should be cooked ahead of time to allow for cooling time.

Ingredients (3-4 people)

• 1 1/2 cups short white grain rice
• 2 cups water
• 2 ripe avocados * 
• juice of 1 lime
• 1/2 yellow pepper
• 1/2 red pepper
• 1/2 cucumber
• 1 salmon fillet or 1 can of salmon
• 1 small bowl of water 

Directions

1. Soak rice for one hour in water then cook until boiling.  Turn off heat and let sit for 10 minutes.  Finally ensure that the rice is chilled.
2. Slice 1 avocado, both peppers and cucumber into thin long slices.
3. Take remaining avocado and mash together with salmon and lime juice.
4. Using a bamboo mat or parchment paper, lay one Nori sheet on top and lightly sprinkle with water.
5. With wet hands spread 1/4 cup of rice onto the bottom half of sheet.  Lay 2 tablespoons of salmon mixture in a strip across the rice.   Place 1-2 strips of vegetables on top of the salmon.
6. Roll the nori roll tightly from the bottom up using the mat or parchment paper to make a tight roll.  Seal the end of the roll by wetting the last 1/2 inch of the nori sheet and continuing to roll.  Slice with a sharp knife making 1 inch slices.

* 1 avocado will be used to mash with the salmon however it can be replaced with mayonnaise or other sauces

Chocolatey Nutty Cookies (Dairy, Egg, Gluten/Grain and Regfined Sugar Free)

These grain free cookies have a texture more like a granola bar.  They are packed full of energy and protein.  A bean grinder or food processor will be needed to crush up the seeds and nuts.

Ingredients (makes a dozen)

• 1/4 cup melted coconut oil
• 1/2 cup ground walnuts or other nuts (almonds, cashews)
• 1/3 cup cocoa
• 1/3 cup ground flax or chia seeds
• 1/3 cup ground sunflower seeds
• 1 cup ground unsweetened coconut
• 1/4 cup honey or other natural sweeteners
• 1/2 teaspoon cinnamon
• 1-2 tablespoons water if needed

Directions

1. Preheat oven to 350F.
2. In a medium size bowl combine all ingredients and mix until fully blended.
3. Drop the dough by heaping tablespoon size balls onto a cookie sheet and flatten slightly with a fork. 
4. Bake for 10-12 minutes.

Coconut Almond Muffins (Dairy, Gluten and Refined Sugar Free)

Coconut is not only great in taste but is an excellent source of Lauric Acid which is a type of fat that is quickly burned and turned into energy.  Coconut can help your body increase it's metabolism.  I have also recently learned that coconut is also a "gut healer."  It has anti-bacterial and anti-fungal properties that help cleanse your digestive system.  Enjoy the coconut in these muffins.

Ingredients

• 1 cup brown rice flour or almond flour
• 3/4 cup unsweetened almond milk
• 1/2 cup tapioca flour
• 1/4 cup potato flour
• 1 cup unsweetened coconut
• 1 teaspoon guar gum or xanthan gum
• 1 1/2 teaspoon gluten free baking powder
• 1/2 teaspoon sea salt
• 2 lightly beaten eggs
• 1/2 cup honey or maple syrup
• 1 teaspoon alcohol free almond extract
• 1/3 cup coconut oil* or grapeseed oil

Directions

1. Preheat oven to 375F. Grease muffin cups or use liners.
2. In a medium sized bowl soak brown rice flour with all liquids (this will reduce a gritty texture.)
3. In a large bowl combine all dry ingredients.
4. Add wet ingredients to the dry and gently mix just until blended.
5. Pour into muffins cups and bake for 20-25 minutes.

* when using coconut oil be warned that the muffins will get hard if placed in a really cool environment 

MSG Free Popcorn Seasoning - Cheesy and Spicy (Dairy, Gluten and Sugar Free)

I created a popcorn seasoning using nutritional yeast.  Nutritional yeast is a deactivated yeast found in the same family as edible mushrooms.  This yeast is grown on a mixture of sugar cane and beet molasses. There are no GMOs, sugars or preservatives.  It has a cheesy, nutty flavour making it a great compliment to popcorn and many other dishes.
You can find nutritional yeast in the spices section at the Bulk Barn, health food store or in the health food aisle of larger grocery stores (Bob's Red Mill.)  This seasoning is free from chemicals but not flavour!

Ingredients

• 1/2 cup nutritional yeast
• 1/2 teaspoon cayenne pepper or to taste
• 1 1/2 teaspoon sea salt or to taste

Directions

1. Combine all ingredients.  If you have larger flake nutritional yeast, use a blender or bean grinder to bring it to a powdered form.
2. Sprinkle as desired on popcorn.

Want a simple, healthy and cheaper way to make popcorn?

1. Poor enough olive oil or grapeseed oil into a pan until the bottom is covered.  Add three kernels to the pot and set to medium heat with the lid on top.  
2. Once kernels have begun popping add more kernels (1/4-1/2 cup) and set lid ajar so only a little heat can escape.  
3. Shake pan periodically and wait until kernels begin to pop.  Once they have slowed down, remove from heat and let the remaining kernels pop.

Turkey Quinoa Meatloaf (Dairy and Gluten Free)

This is a healthier change to traditional meatloaf.  If you are not familiar with quinoa, it is a complete protein meaning it contains a balance of all essential amino acids.  It is a good source of fibre also high in lysine, phosphorus, iron and magnesium. It can come in various shapes; white, red and black.  Personally, I tend to prefer the red quinoa.

Ingredients

• 1 cup dried quinoa
• 1 1/2 cup water
• 2 pounds of ground turkey or chicken
• 1 small chopped onion
• 2 cloves minced garlic
• 2 teaspoons olive oil
• 1 cup diced crimini or white button mushrooms
• 1 cup gluten free oats, more quinoa or gluten free flour
• 1 egg
• 1/4 cup white wine or apple juice, stock or water
• 1 1/2 teaspoon sea salt
• 1 teaspoon pepper
• 1/2 teaspoon thyme
• 1/2 teaspoon parsley
• 1/2 teaspoon rosemary
• cranberry sauce (optional)

Directions

1. Preheat oven to 375F and grease a loaf pan.
2. In a small bowl soak quinoa with water for 5 minutes.  Bring to a boil and simmer for 10-15 minutes until soft.
3. In a pan cook onion with oil until soft then add garlic for 2-3 minutes.  Finally add in mushrooms and continue to fry until they have a golden crust on the outside.
4. In a large bowl mix quinoa, onions, garlic, mushrooms and all remaining ingredients except cranberry sauce.  Using you hands mix until all ingredients are combined.
5. Place in pan and cook for 45-60 minutes or until cooked all the way through.
6. Serve with cranberry sauce.

Here are a few helpful websites in reducing your household toxins:

http://www.ewg.org/skindeep/
This cosmetic database is an excellent resource for checking into the chemical content of your cosmetics.  Each item is rated and then broken down by ingredients and toxicity. You can generally find most common make-ups, lotions, shampoos, soaps etc.

http://www.goodguide.com/
The good guide allows you to check into the safety of many household products and foods.  The items are broken down into their health, social and environmental impacts.

MSG, I Found You

            In the last few years I have become more familiar with MSG (monosodium glutamate or free glutamic acid.)   In my very early twenties, I began getting horrific migraines which not only altered my vision, made me nauseous, caused numbness but also altered my communication.  There were times I could understand conversations around me but was not able to express my own thoughts.

After a few years of suffering I finally met out naturopath who helped me look into possible triggers.  One potential trigger was MSG.  MSG is actually just one component of Free Glutamic Acid.  Free Glutamic Acid is essentially placed in food to make it more desirable.  It works as a neurotransmitter which excites our neurons making food taste so much better.  In other words, it enhances flavours so that even the blandest of foods taste great.

Due to MSG’s addictive properties it has been linked to obesity.  MSG can also create migraines, strokes, seizures, paralysis, slurred speech, irritable bowel, diarrhea, chest pain, runny nose, rash, a rapid heart rate, joint pain, depression, insomnia, and much more.

            MSG is not only found in food but can also be hiding in beauty products, infant formula, vaccines, pharmaceuticals, chewing gum and waxes on produce. The unfortunate part about our governing food administration is that MSG does not have to be labelled as MSG or monosodium glutamate to actually be in your food.  There are many ingredients that actually contain MSG.                                                                                                                                                                                                                                                                              

Here is a shortened list of ingredients which are known to contain MSG:                               

Glutamate

Yeast Extract

Gelatin

Autolyzed yeast

Corn oil

Whey protein concentrate

Protein

Any hydrolyzed protein

Here is a shortened list of food items which often contain MSG or create it during processing:

Low fat or not fat milk products

Maltodextrin

Bouillon/Stock (beef or chicken)

Soy sauce

Worchester sauce

Dry food mixes (seasonings, gravy, soups, sauces etc.)

Parmesan items

Dips

Without naming any brands do check major soup companies, flavoured chips, flavoured crackers, and salad dressings.  

Tomato Flax Crackers (Dairy, Egg, Gluten/Grain and Sugar Free)

I made these crackers in my dehydrator but they can also be made in your oven.  See below for details.

Ingredients

• 1 clove garlic
• 2 tomatoes cut in quarters
• 1 cup flax seeds or chia seeds
• 1/4 cup pumpkin
• 1/2 cup sunflower seeds
• 1/4 cup water
• 1/2 teaspoon paprika
• pinch of cayenne or more to taste
• sea salt and pepper to taste

Directions

1. Preheat oven to 350F.
2. Blend all ingredients until smooth and easy to spread. If you want to increase flavour let it soak for an hour.  
3. With a spatula spread out mixture onto parchment paper until 1/4 inch thick.
4. To make them easier to shape, gently score your cracker mixture with a knife to a desired shape.
5. Bake for 12-15 minutes until able to flip then bake for another 5 minutes until crispy.

* I put these in the dehydrator at 115F for 12-15 hours.

Roasted Squash and Apple Soup (Dairy and Gluten Free)

This is a very easy and tasty soup.

Ingredients

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1 clove minced garlic
• 1 roasted squash, see steps 1-2 
• 1 apple peeled and sliced
• 1 1/2 cups water
• 1/2 cup unsweetened almond, coconut or rice milk *
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1 teaspoon sea salt
• 1 teaspoon pepper
• 1 teaspoon parsley

Directions

1. Heat oven to 400F degrees
2. Cut squash in half and remove seeds.  Place with cut side up in a shallow dish.  Bake 1 hour.
3. In a large pan, heat oil in a pan and fry onion for 3-5 minutes until soft.  Add in garlic for 1 minute.
4. Add squash, apples, cinnamon and nutmeg.  Stir to coat and cook for 3-5 minutes on low-medium.
5. Add water, salt and pepper.  Cook for another 15-20 minutes.
6. Purée and add milk. Heat if needed.
7. Serve with a sprinkle of parsley.

* milk can be substituted for more water if preferred

I used a Butternut squash but it will also taste great with Acorn, Delicata, Hubbard, Buttercup or Kabocha.

I served the soup with my Tomato Flax, Crackers.

Vanilla, Chocolate or Almond Pudding, rich in Omega-3 (Dairy, Sugar and Gluten/Grain Free)

A delicious and healthy pudding made from avocados.  Avocados are not only an excellent source of Omega-3, folate and vitamin E but are also rich in glutathione which enhances our cells ability to fight off cancer.

These puddings are a weekly snack  in our home.  The girls prefer the chocolate however, I prefer the vanilla.  Just be warned the vanilla and almond puddings will be green due to the avocados.

Ingredients -For Vanilla (Serves 2 people)

• 1 avocado pitted and peeled
• 1/3 cup dairy free milk (I used rice, almond or coconut)
• 1 tablespoon maple or other natural sweeteners
• 1 teaspoon pure gluten free vanilla extract

For Almond

• replace 1 teaspoon vanilla extract with 1 teaspoon pure gluten free almond extract

For Chocolate

• 1-2 tablespoons cocoa depending on taste and cocoa brand
• 2 additional tablespoons milk

Directions

1. Add all ingredients into blender and mix until creamy and smooth.  Depending on size of avocados you may want to increase or decrease the amount of milk.

Turkey Soup with Wild Rice and Mushrooms

For this soup I used our leftover turkey carcass that we froze after carving our Christmas bird. It makes an excellent stock for your soup.

Ingredients

• 1 turkey carcass
• 5 cups water
• 3/4 cup white wine
• 1 diced onion 
• 1 teaspoon olive oil
• 4 diced carrots diced *
• 4 diced stalks celery
• 6-10 diced mushrooms
• 1 cup wild rice
• 1/4 cup fresh parsley
• 4 bay leaves
• 1/2 teaspoon thyme
• 1/2 teaspoon sage
• 1/2 teaspoon savory
• 1/2 teaspoon ground black pepper or to taste
• 1/4 teaspoons cayenne pepper or to taste
• 1 teaspoon salt or to taste

Directions

1. Boil carcass in the water until meat is easy to peel off the bones.   Take carcass out of pot and remove as much meat as possible.  Place turkey meat back into the pot and discard carcass.
2. In a separate pan fry onions for 5 minutes until soft then add to turkey and broth.
3. Add all other ingredients to pot and cook until rice and vegetables are soft.

* I buy organic carrots and generally don't peel them as to preserve more vitamins