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Kiwi Blueberry Pomegranate Omega 3 Antioxidant Bliss!

kiwi

I recently bought a big bag of really beautiful organic kiwis. This has been my breakfast for the past few days. So delicious!
Did you know that one kiwi has twice the Vitamin C of an orange and as much potassium as a banana. Truth.

  • 3 kiwis
  • handful of blueberries
  • 2 tbsp almond yogurt
  • 1 tbsp hemp seeds
  • Topped with pomegranate seeds
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The Amazing Anti-inflammatory Properties of Sweet Potatoes!

Anti-inflammatory, antioxidants, an abundance of beta-carotene, vitamin C, magnesium, potassium, B vitamins! Oh sweet potatoes how I love you so!

Studies have shown that after sweet potato consumption, inflammation is reduced in brain and nerve tissue throughout the body.

Sweet Potato Salad With Sweet Mustard Dressing

You will need:
1 large sweet potato
For the dressing:

  • 3 tbsp vegan mayo
  • 1 tbsp of Dijon mustard
  • 1 tsp maple syrup
  • 3 chopped green onions
  • Handful of raw pepitas and sunflower seeds
  • 1 tbsp of hemp seeds
  • dash of sea salt

Wash, peel and chop sweet potato into bite sized cubes. Boil for 5 minutes or until tender.
Drain, rinse in cool water, add all remaining ingredients and enjoy!

Other

3 Ways To Enjoy Your Juice Pulp!

No doubt, juicing can be an important addition to a healthy diet, but all too often I see people throwing away and discarding the pulp.

Pulp Fiction
I frequently see websites and blogs citing the following line from a popular juicing book:

“Pulp is merely fiber and fiber has no significant nutritional value”.

This information, however, is not accurate. Juicing does not molecularly extract the vitamins and phytonutrients from the fruit or vegetable being juiced.  It mechanically separates the juice from the flesh of the produce. What’s left behind after juicing is a nutrient dense pulp containing vitamins, antioxidants, carotenoids, flavonoids and phenolic compounds – according to a study conducted by the Department of Studies in Food Science and Nutrition by the University of Mysore.  Quercetin, an anti-inflammatory, cancer-fighting flavonoid that also protects from cardiovascular disease and hypertension, which is found in the skins of many fruits and vegetables, is highly concentrated in the pulp after juicing.

Juice pulp is also an excellent source of fiber. Diets rich in fiber can help improve blood sugar control, prevent the growth of some cancers, lower and control blood pressure, reduce the risk of heart disease and stroke, and can help manage appetite and weight.

So the next time you’re thinking about pitching that pulp, dream up some creative ways of incorporating it into a meal.  The following three recipes have been developed, tried and tested by yours truly.  I promise not to disappoint!

*All recipes are vegan/gluten-free using carrot, apple, beet, kale pulp

#1. Vanilla Almond Yogurt Adorned With Wild blueberries
Great for breakfast or late afternoon/evening  snacks!

  • 2 tbsp of pulp added to vanilla almond yogurt.

#2  “Tabouli Salad”

  • 2 cups of juice pulp
  • ¼ onion, chopped
  • 2 garlic cloves, minced
  • 1 Tbsp of Dijon mustard
  • ½ cucumber
  • 1 chopped tomato
  • Handful of chopped parsley
  • Lemon/olive oil vinaigrette (juice from one lemon, 1 tbsp cold pressed extra virgin olive, dash of sea salt)

#3. Kale Pesto, Bean Sprout Wrap

Ingredients for Pesto Sauce

  • 1 tbsp coconut oil
  • ¼ onion, chopped
  • 2 garlic cloves, minced
  • 1 cup kale
  • 5 fresh basil leaves
  • ½ cup unsweetened almond milk
  • ½ cup raw cashews
  • ½ tsp sea salt
  • 1 tbsp lemon juice
  • 1 tbsp water

Add cashews to food processor and pulse until finely ground and set aside.
Next, pulse kale, basil, lemon juice and water in food processor until smooth.
In a pot sauté onions and garlic in the oil on low/medium heat until softened, then combine all remaining ingredients together and gently simmer for 6 minutes.

Spread pesto evenly on wrap. Fill with a few tablespoons of the tabouli salad from recipe #2. Layer on some bean sprouts and roll. Serve with a dollop of honey-mustard dipping sauce, if desired.

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Fresh Zucchini Pasta with Homemade Tomato Sauce In Less Than 20 minutes!


p.s. vegan/gluten-free ♥
* 1 zucchini makes approximately 1 adult servingA few months ago I bought a vegetable spiralizer and I finally got around to playing with it today. I thought I’d start out with something simple so I grabbed the closest zucchini I could find, strapped’er in and started spiralizing away! The end result was delicious homemade zucchini pasta that literally took me less than 20 minutes to make. So easy. If I would have planned this at all, I would have used all fresh herbs but I was working with what I had.
Note to self: stop procrastinating and start indoor herb garden asap!

Spiralizers are great for making vegetable noodles out of any firm vegetable you can attach to the holder. It works best with sweet potatoes, carrots, cucumber, yellow squash and of course zucchini! You’ll often see spiralizers used in raw food recipes but I like to break the rules a bit so I slightly steamed my homemade zucchini noodles. Brrr it was cold here in Canada today!

Recipe
You will need:

  • One medium/large zucchini
  • 2 tomatoes
  • 1/2 small onion
  • 1/2 tbsp fresh minced garlic
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp dried thyme
  • 1 tsp coconut sugar
  • 1 tbsp coconut oil
  • Pinch of red chili powder
  • Handful of chopped parsley
  • Dash of sea salt

Warm coconut oil in a skillet over medium heat.
Sauté onions and garlic for a few minutes in the oil, then add chopped tomatoes and all other ingredients (minus the parsley).
Simmer on low heat for 15 minutes.
While sauce is simmering; spiralize the zucchini into thin noodles and steam for 4 minutes (they soften very quickly so make sure you don’t overcook them).
When tomatoes are cooked down, toss in the parsley and simmer for a few more minutes and voila! It’s that easy!

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Kale Chips. So crunchy So delicious So healthy So addictive!

People are always asking me for ideas on how include more greens and veggies into their diet. Here’s a really simple and yummy way of making kale chips without the use of oil or a food dehydrator.

Ingredients:
1 bunch of kale, de-ribbed
Sprinkle of sea salt or dulse flakes (seaweed flakes)
Dash of garlic powder
Pinch of sea salt
Optional: Pumpkin seeds

1. Preheat oven to 225° F
2. Wash, dry and tear kale into bite-sized pieces.
3. Place on a baking sheet lined with parchment paper.
4. Sprinkle with salt (or dulse flakes) and garlic powder.
5. Bake for about 15-20 minutes, or until crispy.
Check often to make sure they don’t burn!

kale chips