Archive | Vegan

kale, apple + sunflower seed salad

It’s easy to over-complicate things…our relationships, our health, our priorities…life. All of these things can be made simpler with some hard work but perhaps the first place to start is with food. It’s often the simplest meals that are the most delicious, maybe it’s because we take less time preparing and more time enjoying. Salads are an easy meal – throw a bunch of food into a bowl, cover with dressing and eat.

We over-complicate this by adding lots of unnecessary ingredients, additives etc. This salad brings things back to basics – simple, clean and full of nutrients. It takes minutes to make, deliciously crunchy as well as being detoxifying.

kale apple sunflower seed salad

KALE, APPLE +SUNFLOWER SEED SALAD

2 bunches of kale, small chiffonade (or use baby kale)
1/2 lemon, juiced
1 apple, chopped
1 tbsp Dijon mustard
1/2 cup organic extra virgin olive oil
2 tbsp raw honey or coconut nectar
splash of apple cider vinegar
1 cup sunflower seeds
1/2 cup raisins
sea salt, to taste

Massage kale with lemon juice using your hands for a few minutes to break it down. In a smaller bowl, combine mustard, honey, apple cider vinegar and sea salt. While whisking mixture vigorously, add the organic olive oil slowly in a thin stream. Mix dressing with kale and top with sunflower seeds, raisins and apple.

 

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vegan pumpkin cranberry cookies

This past weekend, the Boyfriend and I finally got around to seeing Blackfish. It’s an amazing yet heartbreaking documentary however one that is important to see to truly understand the awful happenings at amusement parks that house captive animals. Post movie, I needed some cheering up and created these delicious, vegan pumpkin cranberry cookies to do the trick.

Pumpkin seems to be in everything lately, from latte’s to pancake’s to…M &M’s (really! Pumpkin is great to use in baking because it adds a nice cake-like texture. It, of course tastes great too.

pumpkin cranberry cookies

Pumpkin Cranberry Cookies

1 cup brown rice flour
½ cup old fashioned rolled oats
1 tsp cinnamon
½ tsp baking soda
½ tsp sea salt
pinch of nutmeg
1 cup pumpkin puree
1/2 cup coconut sugar
¼ cup extra virgin coconut oil
1 tsp chia seeds
1 tsp pure vanilla
¼ cup dried cranberries

Preheat oven to 350° F. In a large mixing bowl, add brown rice flour, oats, cinnamon, baking soda, sea salt, nutmeg and stir. In a separate mixing bowl, mix pumpkin, coconut sugar, coconut oil, chia seeds and vanilla. Combine wet ingredients into dry ingredients bowl and stir in dried cranberries. Mix well.

Drop cookie dough by tablespoon onto a baking sheet covered with parchment paper. Press cookie dough down into a cookie shape with your fingers.

Bake for 15 minutes. Move cookies to a wire rack and cool completely before eating or transferring to a container to store.

 

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fruity green smoothie

As most Nutritionists can tell you, the consumption of green smoothies is one of the best things you can do for your health. Why? Well we all need to eat vegetables and most of us should be eating more than we do. Drinking green smoothies is a way to increase your veggie intake in an easy and pleasant way.

Green smoothies are a good source of vitamins and minerals as well as fibre (remember, smoothies keep fibre intack whereas juicing extracts the fibre.) There are tons of different greens that can be added to your smoothies….spinach, kale, swiss chard, dandelion, collards, sprouts, broccoli, beet greens and more! It’s a good idea to rotate the kind greens you use as some contain higher amounts of alkaloids which can cause symptoms such as stomach aches in some people.

If the idea of a green smoothie seems unappealing or scary, start with a higher quantity of fruit and smaller amount of greens. The below smoothie is great for beginners!

fruity green smoothie_editted

Fruity Green Smoothie

1 cup dairy-free milk (almond, rice, hemp, coconut)
1 cup coconut water or maple sap
1 cup frozen mango
1 banana
1/2 cup pineapple
2 handfuls baby kale
1 scoop Sunwarrior Protein Powder in Vanilla

Combine all ingredients except protein powder in a blender and blend on high. Add in protein powder and blend until smooth. Enjoy!

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chai-spiced no-oatmeal

Today marks the first day of Fall! I have to say that despite being a warm weather girl  at heart, there’s something about the crisp Fall air that I love. Not to mention, seasonally it is such a wonderful time for fresh, local produce. Apples, squash and grapes, specifically Coronation grapes, have you tried these? Do so!

My breakfasts for Fall generally consist of something warming like oatmeal. But with my recently launched Fall ReBoot Detox ebook, we will be avoiding grains for 7 days which is why I have included the Chai-Spiced No-Oatmeal recipe found below. It is perfect for breakfast and is nourishing, fibre-rich and detoxifying!

chai spiced no oatmeal

CHAI-SPICED NO-OATMEAL

1 medium acorn squash
1/2 can coconut milk
1 tbsp hemp seeds
1/4 cup unsweetened coconut flakes
1 tbsp chia seeds
2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cardamom
1 apple, diced
raw honey, to taste

Pre-heat oven to 350 degrees. Cut acorn squash in half. Fill a roasting pan with 1 inch of water and place squash flesh-side down. Roast for 45 mins or until very soft. Scrape out seeds and discard. Spoon squash into a food processor. Add coconut milk, coconut flakes, chia and spices. Blend until smooth and top with diced apple, sweeten with raw honey.

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roasted asparagus

Fact: Asparagus contains mercaptan, a sulphurous compound when broken down by the digestive system creates by-products that cause urine to smell funny. It is your genetic makeup that determines whether you can smell this funky smell or not. Only some people appear to have the gene for the enzyme that breaks down mercaptan into its more pungent parts.1

Asparagus has many health benefits, including:

1. A rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals.2

2. Contains Vitamin K, excellent for healthy blood clotting and strengthening bones.

3. Has a significant amount of the nutrient inulin, a “prebiotic.” Inulin passes undigested all the way to the large intestine and becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer.3

roasted asparagus

Roasted Asparagus

1 bunch asparagus
1 tbsp. extra virgin olive oil
2 cloves of garlic, minced
Himalayan salt, pinch
Black pepper
Juice of 1/2 a lemon

Preheat oven to 375F. Rinse clean the asparagus. Break the tough ends off of the asparagus and discard. Lay the asparagus spears out in a layer in a baking dish or a foil-covered roasting pan. Drizzle extra virgin olive oil over the spears and roll the asparagus back and forth until they are all covered with a thin layer of oil. Sprinkle with minced garlic, salt, and pepper. Place pan in oven and cook for approximately 8-10 minutes. Drizzle with a little fresh lemon juice before serving.

References
1. Guardian.co.uk
2. Forberg, Cheryl. 5 Powerful health benefits of asparagus you probably didn’t know. Eating Well. 11 Apr 2011. <http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know>
3. Asparagus. The World’s Healthiest Foods. <http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12>

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