The Health Benefits of Coconut Oil

I am a huge fan of coconut and using coconut oil.  There are a lot of misconceptions out there about coconut oil and its affects on the body.  Coconut is high in saturated fats however, these are the medium chain fats.  Medium chain fats are easier to digest and are converted into energy instead of fat.  This oil actually helps increase the bodies metabolism.

Coconut oil is high in lauric acid.  Lauric acid has anti-bacterial, anti-viral and anti-fungal properties making coconut oil a great support for your immune system.  It has been used for ages to aid in health problems such as asthma, bruises, burns, colds, constipation, cough, dandruff, earache, fever, flu, nausea, rash, sore throat, swelling, upset stomach, ulcers, yeast.  Coconut oil has been described as one of the healthiest oils in the world.

If you want to learn even more, one of my favourite doctors, Dr. Mercola, has a great little video clip about the benefits of this oil.

Breakfast Pudding (Dairy, Gluten and Refined Sugar Free)

Breakfast is the meal where you should eat the most calories.  Eating your biggest meal in the morning will allow your body to stay mentally and physically stable for the remainder of the day.  I love this breakfast "pudding" as it gives lots of energy and protein.  I generally just combine any seeds and nuts I have around and then add some milk.  You could soak the nuts and seeds for 2-4 hours ahead of time if you don't want as much crunch.

Ingredients (serves 1-2 people)

• 1/4 sunflower seeds
• 2 teaspoons raw cocoa 
• 1/4 cup coconut
• 1 tablespoon pure maple syrup or other natural sweeteners
• 1/3 cup nuts (I usually use almonds or cashews)
• 1/2 cup non dairy milk (adjust depending in desired consistency)
• 2 tablespoons ground chia or flax seeds
• 1/2 banana

Directions

1. Grind sunflower seeds, coconut and nuts in a food processor or bean grinder.
2. In a medium size bowl combine all ingredients.  If using chia or flax seeds let it sit for 5-10 minutes to allow them to soak up the liquid.

Why Am I Getting Eczema?

Continuing with my post from yesterday about "Going Dairy Free" I thought I would add a little information about Eczema.  Most likely due to the winter season, I have had several conversations with people about this frustrating skin condition.  I never feel comfortable with just putting lotions and creams on, as many of them contain very harsh chemicals.  I am always interested in why our bodies are reacting in such a way.  I decided to ask Dr. Sandra Miranda, my Naturopathic doctor for any information she could share.  She promptly sent me this handout that has been put together by the Canadian Association of Naturopathic Doctors.  I thought it might be helpful to share (with her permission of course.)

Eczema

The skin is the largest detoxification organ in the body.  It can detoxify for any organ or system and it is important to understand the root cause of any skin disorder prior to treatment.

Naturopathic Support

Your Naturopathic Doctor will assist you in identifying and addressing any physiological imbalances or emotional triggers that are contributing to your eczema and will indicate the treatment recommendations, supplements, botanical herbs, or homeopathic remedies that are required specifically for you.

Common Causes:

·         Food intolerances / allergies

·         Chemical irritants or an intolerance to body care (soaps, shampoos) and cleaning products

·         Rough textured clothes or clothes that impair the ability for the body to breath

·         Mineral imbalances (primarily low zinc, iron or selenium or high copper)

·         Low thyroid function

·         Low stomach acid or an imbalance in the intestinal gut flora (bacteria)

·         Lack of skin moisture

·         Unexpressed emotions or excessive emotional or physical stress

Treatment Guidelines Common for Eczema:

·         Follow the food elimination diet to identify any food intolerances / allergies

·         Dietary recommendations: reduce / eliminate animal products, alcohol, caffeine, sugar and chocolate and increase consumption of green and yellow vegetables, cold water fish and high fibre foods

·         Increase water intake to at least 10 glasses a day

·         Take ½ tsp of apple cider vinegar in water, 20 minutes before meals (to increase hydrochloric acid)

·         Ensure that the skin is kept moist on a daily basis

·         Stress reduction exercises (exercise, meditation, life style counselling)

·         Expose area of eczema to sunlight daily

Going Dairy Free

Dairy is one of the most common food allergens or intolerances.  For many people, simply switching to lactose free milk does not suffice.  In the past few years, I have learned that I am intolerant to the casein and the whey in the milk as well.  I never noticed my intolerances before we went dairy free, as my body simply adjusted or I thought this was normal.  Since this time, I am now fully aware of changes that occur when I do ingest milk products.  It does not take long for the bloating to come on and with enough of the dairy I will notice congestion and plugged sinuses.  I have also had areas of eczema.  For me, these typically show up on the tops or palms of my hands.

Here are a Few Common Symptoms of a Dairy Reaction in Adults

• skin rashes, eczema
• diarrhea
• green, runny stool
• bloody stool
• vomitting
• coughing
• cramping
• heartburn
• bloating
• gas
• constipation
• symptoms of a cold

Here are a Few Common Symptoms of a Dairy Reaction in Infants and Children

• reflux
• vomitting
• eczema
• cold symptoms
• constipation
• blood in stool
• gas
• spitting up

Some Tips for Going Dairy Free

1. Try it for a few months if you are going on a trial basis. It will take awhile for the dairy to completely leave your system and for you to notice any changes.
2. Don't be afraid to try recipes with an alternative milk.  You will be surprised that it will most often work and you may not even notice a difference.  For baking I generally stick to almond, hemp or coconut milk.  In our home we do limit the soy and I find that rice milk doesn't always work as well.  Rice milk is thinner and has more of  "water" like consistency. 
3. Whenever possible try to make your own food as you will know exactly what is in it and won't need to worry.
4. Check labels even of the same brand names, for example, if one version of the product is safe another might contain dairy.
5. Check your vitamins they too may contain dairy.

Purchasing Dairy Free Foods

• Make sure you check all labels regularly as they are subject to change
• Watch out for ingredients such as whey powder, butter fat, casein, skim milk powder
• Milk is often found in these foods
• Bread
• Cereal
• Cereal/Protein Bars
• Crackers
• Baking Mixes
• Cold Cuts and Hotdogs
• Processed Foods

Milk Alternatives

I am very happy that there is such a wide variety of milk beverage alternatives.  As I have recently posted it is a good idea to rotate the kind of milk you drink.  Just as we are encouraged to eat a variety of fruits and vegetables, this is also the case for grains and milk.  Overexposure to the same foods can increase the possibility of becoming sensitive to them. 

Breads (there are more however I don't know them as well as they also contain gluten)
Ener-g

Enjoy Life Foods

Food For Life  -they have all the Ezekiel Breads

Glutino

Kinnikinnick
Udi -a popular gluten free bread

Chocolate Chips
Enjoy Life and President's Choice are dairy free

Cheese
Daiya Cheese
I have tried a few cheese alternatives and this one is by far the best.  It melts and stretches just like dairy cheese and will work for pizza, lasagne, quesadillas etc.  I also like this product because is also gluten free, nut free and egg free.  It can be found at most major grocery stores.  Daiya cheese of course will never be a complete replacement and you will notice the change in taste but like I said it is the best one out there.

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 can be used to create a "cheesy" tasting sauce or dish.

Butter Alternatives
I love to use coconut oil whenever possible, however it can get expensive.  I am also a fan of Earth Balance, perhaps a larger fan than I realized as I found three of them in my fridge.  Earth Balance can be found in the health food section in most major grocery stores.

Worried about Calcium Intake?
These foods are very high in calcium (often higher than milk)

• Almonds
• Beans (Navy, chickpeas, lima pinto, black beans)
• Broccoli
• Bok Choy
• Canned Salmon
• Carrot Juice
• Flax Seeds
• Herring
• Leafy green Vegetables (kale, spinach, collard greens)
• Oats
• Molasses
• Okra
• Oranges
• Quinoa
• Sesame Seeds
• Sunflower seeds
• Soybeans
• Tapioca (dry)

Additional Links
http://www.godairyfree.org/

Check out a list of foods that didn't necessarily mean to be dairy free (vegan)
http://www.peta.org/living/vegetarian-living/accidentally-vegan.aspx

The Green Spinach Smoothie (Dairy, Gluten and Sugar Free)

Sometimes I am just not satisfied with the amount of vegetables the girls have eaten in the day so my quick solution is to get out the juicer.  Today I decided we would throw some things into the blender and see how it turns out.  The result was pretty good, my youngest asked for "more juice" and the oldest started to complain that her cup had less in it.  Here is what we came up with, give it a try.

Ingredients (Serves 2)

• 2 cups non dairy milk (I used rice milk)
• 2 handfuls spinach
• 1 banana (frozen or fresh)
• 1 kiwi (or use another fruit)
• 1 teaspoon gluten free vanilla extract (or use vanilla flavoured milk)

Directions

1. Add to a blender and purée till smooth.

Spinach Pesto (Dairy, Gluten and Nut Free)

What is Pesto?
Pesto is typically a combination of basil, pine nuts, olive oil, garlic and Parmesan cheese.  This sauce originated in Italy and can be used in a variety of ways.  Pesto works well as a pizza sauce, salad dressing, sandwich condiment, pasta sauce or vegetable dip.
This recipe is far from the traditional, but is still loaded with flavour.  It is very easy to make and super healthy.  You can use pine nuts, however I decided to try pumpkin seeds in order to make it nut free.

Ingredients

• 3 cups packed spinach
• 1/2 cup basil (I have also used cilantro)
• 1 lime, juiced
• 1/2 cup pumpkin seeds 
• 1 avocado
• 1 clove garlic
• 1/2 teaspoon sea salt
• 1/4 water or as needed

Directions

1. In a food processor or blender, purée all ingredients until well blended and smooth. Add more water if needed.
2. Enjoy on a sandwich, pasta, pizza or as a vegetable dip.

Spinach Quiche (Dairy and Gluten Free)

This recipe will make two 9 inch round quiches.  It can be easily adapted to include your favourite vegetables.  I have enjoyed this recipe with spinach and kale.

Ingredients for Crust (makes 2 pie dishes;10-12 people)

• 1 cup brown rice flour
• ¾  cup chick pea flour
• ¾  cup potato starch
• ¼ teaspoon sea salt
• 1/2 teaspoon basil
• ¼ cup coconut oil or earth balance
• 1 large egg
• 1/2 tablespoon apple cider vinegar
• ¼ cup ice cold water (or as needed to make dough stick)

Directions

1. Preheat oven to 350F and grease two 9 inch pie plates.
2. Mix all dry ingredients together while cutting in the coconut oil.
3. Make a well in the ingredients add the egg and vinegar and mix gently with fork.
4. Slowly add the water to form a dough ball.
5. You can roll the dough and place in the pie plates or just pushed the dough into the plates with your hands.
6. Bake for 20 minutes. I bake it with foil on top of the crust with dry beans to keep it from rising up.

  

Ingredients for the Quiche Filling

• 8 eggs
• 2 teaspoons oil for frying
• 2 tablespoons nutritional yeast
• 1-2 cups chopped spinach or kale
• ½ cup chopped mushrooms
• ½ cup chopped onions
• ¼ cup chopped sweet pepper (optional)  
• 1 cup unsweetened almond milk
• Salt and pepper to taste

Directions

1. Preheat oven to 350F.
2. In a small skillet, cook onions till soft, add mushrooms and continue to fry for another 2-3 minutes.
3. In a separate bowl mix all other ingredients add mushrooms and onions.
4. Pour into prepared pie shells.
5. Bake 50-60 minutes or until egg sets.  Watch edges of pie crust to ensure it doesn't burn, cover the outside crust with foil pieces on while baking, if they are getting too dark.

Kale Chips (Dairy, Gluten and Refined Sugar Free)

I could go on and on about the benefits of kale.  It really is a super food, one of the best vegetables out there.  This dark green leafy vegetable is high in fibre, vitamin A and calcium.   It has one of the highest antioxidant levels, making it an excellent fighter against cancer.  Kale also works as a detoxifier, helping the body eliminate what it doesn't need.   
These chips are an wonderful way to enjoy this awesome vegetable.  They can be made in a dehydrator, keeping them raw or in your oven.

Ingredients

• 1 large bunch kale
• 1/2 lemon juice
• 1 tablespoon extra virgin olive oil, flax seed oil or grapeseed oil
• 1 teaspoon sea salt
• 1 1/2 teaspoons maple syrup or any other natural sweeteners

Alternative combinations:
Add garlic salt, dill or cayenne

Directions

1. Preheat oven to 300F and line two baking sheet with parchment paper.
2. Remove the leaves from stems and tear them into large bite size pieces (they will shrink considerably once baked.)
3. In a large bowl mix kale, oil, and salt. Using your hands mix all ingredients together making sure to fully coat the kale.  The kale will shrink down in size.
4. Pour your sweetener over the kale and mix again using your hands to fully coat the leaves.
5. Lay kale out on your prepared baking sheets, making sure they do not overlap.
6. Bake for 15 to 20 minutes checking frequently to make sure they don't burn or dehydrate at 115F for 8 hours.

Millet Porridge (Dairy, Gluten and Refined Sugar Free)

A great alternative to oatmeal porridge.  My girls really enjoyed this version and even requested seconds.  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.  This porridge can easily adapted with your favourite flavours, nuts and fruits.  To quicken the cooking time, soak the millet for 1-2 hours ahead of time or place it in the crock pot to cook overnight (do add another 1/2 cup of liquid.)  I often put all ingredients together the night before and then cook in the morning.

Ingredients (serves 3-4)

• 1 cup millet 
• 3 cups water or non dairy milk (or combination of both)
• 1/4 teaspoon salt
• 1/2 teaspoon cinnamon
• 1/8 teaspoon allspice or cloves
• 1/2 teaspoon gluten free almond extract
• 1/8 cup raisins
• 1 peeled and chopped apple
• maple syrup or other natural sweeteners

Directions

1. Rinse millet.
2. In a large pot add all ingredients and bring to a boil.  Turn heat down and simmer for 30-40 minutes (or shorter if pre-soaked) until millet is tender.  You may need to adjust the water depending on heat and additional ingredients.

Runny Nose, Itchy skin, Ear Infections and Food Intolerance

    A food intolerance can create many symptoms we believe as normal.  Food reactions are suggested to play a role in attention-deficit hyperactivity disorder, asthma, eczema, ache, fatigue, irritable bowel, migraines and headaches.  Even babies can display intolerances with ear infections, runny noses, constipation, diarrhea and baby acne.  I am not saying that if you have a runny nose that it is automatically a food intolerance however, many health problems can be traced back to what we are ingesting.
     I have been studying and learning about this topic for years, but just recently received test results from our youngest daughter.  I was happy to see she had only a few very minor food intolerances, unfortunately one of them is to almonds.  Almond milk is one of the milk alternatives we drink the most in our house.  Almond milk was also the only milk I really enjoyed while pregnant with her.  Consequently, when I was pregnant with my oldest daughter, soy milk (which we no longer consume) was my preferred milk.  She has a minor intolerance to soy.  Is this a coincidence?  

    According to The Canadian Encyclopedia of Natural Medicine (2008) by Sherry Torkos, several reasons are suspect to the rise in food intolerances.

• Antibiotic Use: They destroy the healthy bacteria in the intestines which leads to an overgrowth of fungi.  These fungi secrete chemicals which create allergic reactions.
• Genetics: Even one parent with an allergy will increase the likelihood that a child will develop an allergy.
• Poor Digestive Function: The digestive tract plays an important role in preventing illness, however when it is compromised, molecules will be absorbed directly into the bloodstream.  Some of the ways the digestive tract can be broken down is through stress, antibiotics, vaccines and parasites.
• Repeated Consumption of the Same Foods: Eating the same foods can be taxing on the immune system.  Foods such as wheat, dairy, citrus and eggs are common food allergens as they are found in many foods. A variety of all food/food groups is important: grains, meats, dairy, fruits and vegetables should all be eaten in an array.

    Food intolerances do differ from food allergies, as they don't involve the immune system.  An intolerance basically refers to any physiological symptom to a food.  There are laboratory tests to determine your food intolerances, however you can also conduct an "Avoid Test" or an "Elimination Diet." 

Avoid Test

An avoid test would mean eliminating a suspected food for 3 weeks and then reintroducing it for a week.  During its reintroduction, take note of any changes

Elimination Test

An elimination diet is a more rigorous plan of doing a fast or eating a very simple diet of only pure foods.  Pure foods could include fruits, vegetables, beans, brown rice, nuts (no soy or peanuts) pure oils, herbs, water and herbal teas.  This diet would be eaten for a few days to clear your body of any food allergens.  It is suggested that it can take up to a month to fully cleanse your body.  During your cleanse you may notice withdrawal affects such as headaches, food cravings and changes in bowels.  Following your elimination cleanse slowly introduce one food at a time keeping track of any changes.

     A friend of mine recently sent me a link to a portion of the book, Make Yourself Better.  It has some great information about the impact of our environment on our health.
Take a look:
Making Yourself Feel Better -Excerpt

Honey Roasted Chickpeas (Dairy and Gluten/Grain Free)

An easy snack which is full of protein, fibre and is NUT free.  Great for lunches and snacks on the go.  You can use dried chickpeas (see below for cooking methods) or canned chickpeas however, make sure they are fully rinsed.

Ingredients

• 2 cups cooked chickpeas (for soaking and cooking peas see below)
• 2 teaspoons coconut, olive or grapeseed oil
• 1 teaspoon cinnamon
• 1 1/2 tablespoons honey

Directions

1. Preheat oven to 400F and grease a large baking sheet or dish.
2. In a large bowl mix all ingredients, stirring to fully coat the chickpeas.
3. Spread chickpeas out on prepared dish.
4. Roast for 30-40 minutes until chickpeas are crunchy and no longer soft in the middle.
5. Add additional honey if you prefer and allow to cool.

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.

No Eggs, No Problem (Egg Replacers)

You may have noticed that I have used egg replacers in my some of recipes.  Both my girls and I, have a slight intolerance to either the white or the yolk of the egg.  I generally like to use either chia or flax seeds to replace the eggs, however there are a few other options as well.  

Chia Egg
3/4 tablespoons ground chia seeds + 1/4 cup water = 1 egg (stir until thick or let sit 5 minutes the stir well)

Flax Egg*
3/4 tablespoon ground flax meal + 3 tablespoons water = 1 egg (stir until thick or let sit 5 minutes)

Psyllium Husk
1 tablespoon psyllium husk + 2 tablespoons water = 1 egg (stir and let set for 2-3 minutes)

Homemade Egg Replacer  -Ener-G (Bulk Recipe)

• 2 cups tapioca starch or arrowroot starch
• 1/3 cup gluten free baking powder
• 2 1/2 tablespoons baking soda

Mix 1/2 tablespoon egg replacer with 2 tablespoons water

Other Egg Replacer Options

• 2 tablespoons water + 1 tablespoon oil + 2 tablespoons baking powder = 1 egg
• 2 tablespoons water + 2 tablespoons baking powder
• 1/4 cup of tofu = 1 egg
• 1/2 cup apple sauce = 1 egg
• 1/2 mashed banana = 1 egg (will make recipe taste like banana)

* If you are wanting to replace a lot of eggs (3 or more eggs) I would not suggest using only flax seeds.  Flax  seeds are high in phytoestrogen.  Phytoestrogens are a group of chemicals found in plants, that act like estrogen.  These are safe in moderation, however when in excess can affect your reproductive organs.  If using flax seeds make sure you aren't using them in large amounts.  Personally, I stick to no more than 2-3 tablespoons in a recipe.

Quinoa Dill Salad (Dairy, Gluten and Sugar Free)

This is a hearty, crunchy salad packed with protein.  I am a huge fan of dill and quinoa however, you can substitute it for another spice if you prefer (cilantro, basil etc.)  I used the red quinoa but have also made it with the white quinoa.

Ingredients

• 1 cup quinoa (soak for 1-2 minutes, then rinse to remove the bitter saponin coating)
• 1 teaspoon extra virgin olive oil for toasting quinoa
• 3 cups water
• Juice of 1 lemon
• 1/4 cup fresh dill or 1 tablespoon dried dill 
• 1 teaspoon extra virgin olive oil
• 1 tablespoon rice vinegar (could probably use red wine vinegar, or white vinegar)
• 1 teaspoon herbamare or a combination of salt/pepper
• 2 stalks chopped celery
• 1 chopped sweet bell pepper
• 1/4 cup chopped cucumber
• 1/4 cup chopped tomatoes
• 1/4 cup sunflower seeds

Directions

1. In a small pot heat 1 teaspoon olive oil and add quinoa.  While stirring the quinoa constantly, let it fry for 2 -3 minutes to bring out its flavours.  Add water and and bring to a boil.  Reduce heat and let it cook for 10-15 minutes until tender.  Cool.
2. In a large bowl combine all remaining ingredients.
3. Add cooled and cooked quinoa to the large bowl.  Stir to coat.  Let sit in the fridge for at least one hour to absorb all the flavours.

Cinnamon Buckwheat Bean Biscuits (Dairy, Egg, Gluten/Grain and Refined Sugar Free)

"Cakes," as my youngest daughter calls them, will tell you how much she likes them.  This biscuit recipe is easily adapted to add other spices, flavours, dried fruits or nuts.  The navy beans work very well, however I am told other beans can be substituted.  This recipe has  been only slightly adapted from thespunkycoconut.com

Ingredients (makes approximately 9 biscuits)

• 1 1/2 cup soaked and cooked navy beans (for soaking and cooking see below)
• 1 mashed banana or 1/4 cup apple sauce
• 1 1/2 tablespoons ground  flax or chia seeds*
• 1/4 almond milk or alternative non dairy milk
• 1 teaspoon apple cider vinegar
• 1/4 cup honey, or any natural sweeteners 
• 1/4 cup coconut oil, grapeseed or olive oil
• 1/4 teaspoon sea salt
• 1 teaspoon cinnamon
• 1 teaspoon baking soda
• 3/4 cup buckwheat flour 

Directions

1. Preheat oven to 350F and grease a baking sheet.
2. Purée beans, banana, milk, apple cider vinegar, ground flax, honey and oil.
3. In a separate bowl combine all remaining ingredients.
4. Add puréed mixture to dry and stir just till combined.
5. Dropped approximately 1/3 cup size mounds onto a greased baking sheet.  Bake 20-25 minutes.

*you could substitute a blended egg and omit the 1/4 cup milk

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.

The Three Cs (Juicer Recipe)

This juice is rich in vitamin C, calcium and antioxidants, which are excellent cancer fighters.

Ingredients (serves 1-2 people)

• 2 apples
• 4 kale leaves
• 1 peeled orange
• 1 sweet bell pepper

This combination should produce approximately 2 cups of juice.

Buckwheat Granola -Raw or Baked (Dairy, Gluten and Refined Sugar Free)

This recipe takes some preparing ahead of time due to the sprouting*.  Do pay attention to the timing of the ingredients which require soaking.  It may seem like a lot of preparation but it is worth it!  This cereal has an excellent crunch and is filling. It can also be adapted anyway using your favourite fruits, nuts and seeds.
I used a dehydrator keeping it raw, however it can be made in the oven (see step 5.)  The oven version will make it very crunchy.

Ingredients

• 3 cups raw buckwheat grouts soaked and sprouted (see step1)
• 1 cup pitted dates (soaked in water for 1 hour if quite hard)
• 1/3 cup flax seeds, soaked for 4 hours (do not rinse or drain)
• 1/2 cup sunflower seeds, soaked for 8 hours then rinsed
• 1/4 cup pumpkin seeds, soaked for 8 hours then rinsed
• 1/2 tablespoon cinnamon
• 3 tablespoons pure maple syrup or other natural sweeteners

Directions

1. Cover your dried buckwheat grouts with an inch of water.  Let them soak for 1-2 hours.  Rinse the buckwheat thoroughly in a fine sieve.  Buckwheat creates a very starchy water which will inhibit the sprouting so rinse very well.  Let them sit on your counter in a large strainer or on a plate for another 12-24 hours to begin sprouting.  Rinse them 2-3 times during this sprouting time.  Watch them closely, they are the best to use when they have only just sprouted (only have very small "tails.")  
2. Preheat oven to 300F if using the oven and line 2 cookie sheets with parchment paper.
3. In a blender, purée the dates until smooth.
4. In a large bowl combine the dates, buckwheat and all remaining ingredients. Mix to combine.
5. Spread evenly no more than in 1/4 inch onto silicone sheets or parchement paper on the dehydrator trays.  Set at 115F for 8 hours, flip and let dry for another 8-10 hours until completely dry.  Break apart and store in an airtight container or bag.
6. Spread evenly no more than in 1/4 inch onto prepared cookie sheets.  Bake for 45-60 minutes stirring every 15 minutes to break up large chunks.  Once golden brown remove from oven and stir 2-3 times as it cools to create desired pieces.  Store in an airtight container or bag.

*Sprouts are extremely nutritious as they are a living food.  Sprouted buckwheat is very high in lecithin which is a brain boosting food as it may prevent anxiety and depression.  It is also contains all of the B vitamins, magnesium, manganese, and selenium.  If you bake this cereal you will loose some of the nutrients from the sprouting however it will still give you more than if you didn't sprout it at all.

Creamy Cheesy Avocado Sauce (Dairy, Gluten and Sugar Free)

This is a very versatile sauce.    I have enjoyed it as a sauce on pasta and as a dressing on salad. It can also be made as a dip for raw vegetables.

Ingredients

• 1 large ripe avocado
• 1/2 cup nutritional yeast
• 2 teaspoons lemon juice
• 1/4 cup water or more for desired consistency
• 1 clove of garlic
• 1/4 teaspoon turmeric
• 1/2 teaspoon mustard powder
• 1/8 teaspoon cayenne or to taste
• 1/2 teaspoon herbamare or combine sea salt and pepper

Directions

1. Place all ingredients in a blender and blend until smooth.  Add additional water to create desired consistency.
2. For pasta simply add to cooked pasta and heat.

Food Labels May Appear Healthier Than They Actually Are

In case you didn't get a chance to see CBC's marketplace yesterday I thought I would post a link.  This episode discussed the truth about some of the labels we find on popular "healthy" food products.  Do pay special attention to the worst food label, it is very disappointing.

http://www.cbc.ca/marketplace/2012/lousylabels/

Why Should I Drink Green Tea?

     Just like black tea, green tea comes from the shrub Camellia sinesis, however unlike black tea it has not undergone fermentation.  Green tea does have caffeine, but much less than a cup of coffee and includes the amino acid theanine which creates a calming effect.  Green tea contains the antioxidant epigallocatechin-gallate, (EGCG) which is one of the strongest forms of antioxidants¹.  This antioxidant plays a vital role in boosting your immune system, reducing headaches, relieving toothaches, lowering cholesterol, reducing the risk of strokes and fighting cancer.

     According to Reader’s Digest, 1801 Home Remedies, studies have shown that drinking just one cup of green tea will reduce the risk of getting certain cancers.  The EGCG in green tea prohibits the production of the enzyme, urokinase which cancer cells need to grow.  Drinking 3-4 cups a day should allow your body to receive most of its health benefits.  Green tea should be enjoyed without milk as it will inhibit the tea from working at its full potential. 

1. Antioxidants prevent free radicals from damaging our cells.  The free radicals are a byproduct which is created when our body uses oxygen.  Damage to the cells can result in cancer, diabetes, heart disease and much more.  

Curry, Coconut Carrot Soup (Dairy and Gluten Free)

When making this soup do remember to sauté the vegetables with the curry for a couple of minutes before adding your liquid.  This step heats the oils and brings out the flavours of your spices.  

Ingredients

• 1/3 cup chopped onion
• 2 teaspoons extra virgin olive oil
• 2 cloves minced garlic
• 6-7 chopped carrots
• 3 stalks celery
• 1 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon thyme
• 1/4 teaspoon marjoram
• 1/4 teaspoon summer savory
• 1/2 teaspoon basil
• 1/2 teaspoon oregano
• 2 tablespoons lime or lemon juice
• 1 teaspoon salt
• 3 cups water or gluten free broth 
• 1/2 cup coconut milk

Directions

1. In a large pot sauté onions with oil until clear.  Add garlic and continue to sauté for another 1-2 minutes.
2. Add spices, carrots and celery.  Cook to coat for 2-3 minutes.
3. Add water or broth and cook until vegetables are tender, approximately 20 minutes.
4. With a hand blender or using a upright blender purée your soup.
5. Return to heat and add milk.  Cook until hot.