Monday, 08 May 2017 13:24

Black Bean Chia Brownies

Black Bean Chia Brownies
This recipe is loaded with fibre in the black beans and the chia. You can omit the walnuts or replace with hemp seeds if you wish. Great gluten-free treat that tastes delicious.

1 15 oz can black beans (drained and rinsed)
3 large eggs
2 tbsp chia seeds
1/4 cup of cocoa powder
1/8 tsp salt
2 tsp vanilla
1/2 cup of raw cane sugar
1/2 cup of semi-sweet chocolate chips
1/3 cup of walnuts, pecans or hemp seeds

Mix all but the chocolate chips and nuts together with a beater or in your high powered blender or food processor. Fold in the chocolate chips and nuts. Place in an 8x8 greased pan and bake at 350 for 30-35 minutes.

Published in Desserts & Treats
Monday, 08 May 2017 12:13

Beauty Bowl

This is a crazy good way to start the day. For an antioxidant filled breakfast this morning, I pulled a recipe from my 14 Day Eat Real Food Cleanse.
This is called the Beauty Bowl and I had it with 2 hard boiled eggs.

It was very satisfying and filling, and the taste is like sunshine in a bowl.

1 granny smith apple washed and cubed (any kind of apple will do)
2 celery stalks washed and diced
3 tbsp hemp seeds
1 tbsp of chia seeds
1 tbsp of unsweetened coconut
and an ounce of organic dried cranberries (you could also use goji berries or raisins)

Drizzle with the juice of half an orange, and enjoy!

Published in Breakfast
Wednesday, 29 April 2015 15:13

Lentil Soup

This is a soup that is made frequently in our house.  It is quick and easy to make and is cost effective.  One way to save money on groceries is to incorporate more vegetarian meals.  Lentils are loaded with fibre and have a good amount of protein to keep you feeling full.
 
6-8 cups water
1 Tbsp Miso paste
1 cup lentils (green or brown), rinsed
1 onion or leek finely chopped
2 carrots chopped
1 celery stock chopped
3-4 cloves garlic minced or pressed
One 14 ounce can diced tomatoes
½ tsp thyme ( I omit and add curry)
2 tsp honey
2 tsp apple cider vinegar
1 heaping tsp Celtic Sea Salt
Sea vegetables like Wakame or Arame to taste or Dulse added after
Fresh black pepper, to taste
Bragg’s Liquid Aminos to taste
 
I throw it all in a pot and it’s done when the lentils are soft, usually in about 45 minutes to an hour. I also like to throw it in a crock pot in the morning on low, so it’s ready when we get home at night. 
Published in Soups
Friday, 22 May 2015 12:02

Chocolate Pudding

 
This delightfully smooth pudding substitute is loaded with healthy fats and fibre.  Skip the sugar filled dairy options and create this masterpiece in a few minutes.
 
Blend together:
1 Raw avocado (ripe)
2-3 tbsp cocoa powder
Raw Honey or maple syrup about 1 tbsp
1 tsp vanilla
Cinnamon (optional)
2-3 tsp of water,  adding slowly while blending to create desired consistency
 
Ready to eat, or chill if you prefer.
Published in Desserts & Treats
Friday, 22 May 2015 11:52

Are You Getting Enough Fibre? 

Most of us are getting nowhere near enough fibre in our diet.  This can lead to incomplete bowel movements and toxin buildup in the colon.  A general recommendation for adults is 25-35 grams of dietary fibre per day. Children need fibre too, different amounts depending on the child's age and how much they eat.
When increasing the fibre in your diet, start gradually. Too much fibre too quickly can cause discomfort.  
Remember to drink plenty of fluids daily with a high fibre diet, fluids help your body to use fibre properly. You should be drinking about half your body weight in ounces per day, of clean mineral rich water.
 
 
 
 
Here are some quick and easy ways to boost your fibre intake:
 
1. Start your day with a fibre-rich cereal: oat bran, bran flakes or steel-cut oatmeal.
2. Top off your high-fibre cereal with a scoop of chia, a sliced banana or some orange sections.
3. Take a high-fibre bran or oatmeal muffin to lunch. It's even better if it contains fruit like apples, apricots, raisins or dates.
4. Fibre-boost your salads with carrots, apple slices, dried fruit, raw broccoli and cauliflower pieces, chickpeas (garbanzo beans) and kidney beans.     You can also add ground flax seed or Chia seeds as a topper.
5. Choose whole grain breads as often as possible.
6. Load up your plate with extra vegetables.
7. Work some beans and peas into your meals; try split pea soup, baked beans, three-bean salad or chili.  Beans are high in fibre and protein.
8. Try hummus (chickpea spread) in a pita pocket; have lima beans for dinner.
9. Add green peas to casseroles, stir-fry meals, rice or noodles.
10. Boost the fibre in casseroles and mixed dishes by tossing in a handful of oat bran, ground flax or a crunchy high-fibre cereal.
11. Snack on fibre-filled fruits: pears, raspberries, apples, oranges, nectarines and bananas.
12. Have a sweet tooth? Cookies such as sultana raisin cookies or fig bars offer some fibre. A real winner is a homemade oatmeal and raisin cookie.  See my Strawberry Breakfast Cookie Recipe
13. When a recipe calls for 1 cup of flour, use whole grains like spelt, kamut or whole wheat. 
14. Whenever possible, for maximum fibre, eat the whole fruit or vegetable (including its skin).
 
Remember:
* Increase the fibre in your diet slowly. Eat fibre often to reduce gas and bloating.
* Drink at least six to eight cups (2 L) of fluid such as water, fresh juice, unsweetened almond milk or soup each day. Fibre holds fluid, which        keeps stools soft.
* Eat regular meals and snacks to keep food moving through your bowel.
* Establish a routine and allow enough time for bowel movements.
* Exercise - physical activity promotes regular bowel function.
 
Fibre is important to eliminate constipation, and increase our feeling of satiety so we don't eat as much.  It will also aid in sweeping the colon of toxins. 
Published in Prevention
Wednesday, 03 June 2015 13:42

Strawberry Breakfast Cookies

Yes, these are healthy enough for breakfast!  With all natural ingredients and low sugar, these protein and fibre packed cookies are a healthy option for breakfast.  Portable to eat on the go.

1 cup dates
1 large banana
3/4 cup applesauce
1 tbsp coconut nectar, maple syrup (or raw honey, not vegan)
1/4 cup melted coconut oil
2 cups finely chopped fresh strawberries
2 1/2 cups of rolled oats
1 cup unsweetened coconut shredded
5 tbsp chia seeds
1/2 cup hemp seeds
1 tbsp cinnamon
4 tbsp vegan protein powder (I used chocolate)

Preheat oven to 350F.
Soak dates to soften and then add to banana and pulse in a food processor till soft.
In a large bowl mix together date mixture, applesauce, coconut oil and coconut nectar or maple syrup until well combined, then add the strawberries and finish mixing.
In a separate bowl mix dry ingredients. Add dry mixture to wet until combined. I used my hands, it was much easier.
Form into 2" balls and pat down to about 1/2" thick. Bake at 350 for 30 minutes.
I used stoneware for one and parchment lined sheet for the other. Made 23 cookies.

Published in Breakfast