The Conscious Dietitian

Plant-Based Diets and Sustainable Eating

Tue, 14 Jul 2020 01:09:52 +0000

The scientific evidence supporting the link between environmental sustainability and plant-based eating is overwhelming. The Eat Lancet Commission Report confirmed that one of the biggest things we can do for the environment (and our health) is to cut back on animal foods. The report states ‘Food is the single strongest lever to optimize human health and environmental sustainability on Earth.’ (1)

There are a number of factors that make plant-based eating the right choice for our health and the health of the environment. By understanding how our food choices play a role in transforming the planet’s ecosystem and how this has a direct effect on our health will help us make the sustainable changes needed to ensure the well-being of current and future generations.

Plant-Based Diets and Sustainable Eating

Health Benefits of a Plant-Based Diet
The Consequences of Livestock Agriculture
Sustainability of Lentils and Legumes
Health Benefits of Legumes
Sustainability of Other Plant-Based Proteins
What Is A Flexitarian Diet?
Sustainable Eating Recipes
Practical Tips For Eating More Plant-Based Meals
Concluding Plant-Based Diets and Sustainable Eating
References

Recipe for the Best Lentil Salad

Health Benefits of a Plant-Based Diet

Benefits of Vegetarianism

Traditionally, we have seen that the research into vegetarian and plant-based diets has focused mainly on potential nutrient deficiencies. In recent years we have seen a shift, and studies are confirming the health benefits of plant-based diets. Now it is well recognized that plant-based eating is not only nutritionally sufficient but also poses as a way to reduce the risk of many chronic illnesses.

Vegan Diets Protect Against Chronic Diseases

According to Dietitians of Canada “A well-planned vegan diet is high in fibre, vitamins and antioxidants. Plus, it’s low in saturated fat and cholesterol. This healthy combination helps protect against chronic diseases. Vegans have lower rates of heart disease, diabetes and certain types of cancer than non-vegans. Vegans also have lower blood pressure levels than both meat-eaters and vegetarians and are less likely to be overweight.”

Plant-Based Diets Protect Against Cardiovascular Disease

There is some good evidence to suggest that vegetarians have a lower risk of cardiac morbidity and mortality. Data from 5 prospective studies compared the death rates from common diseases of vegetarians with those of non-vegetarians with similar lifestyles. The results from over 76,000 participants showed that vegetarians were, on average, were 25% less likely to die of heart disease (2).

Plant-Based Diets and Diabetes Risk

Research suggests that a predominantly plant-based diet can reduce the risk of type 2 diabetes. This was seen in studies of Seventh-day Adventists in which a vegetarians member’s risk of developing diabetes was half that of non-vegetarians, even after taking BMI into account.

Plant-Based Diets and Diabetes Management

Diabetes Canada’s clinical practice guidelines also outline the benefits of a vegetarian diet. Systematic reviews and meta-analyses of available randomized controlled trials are outlined in the guidelines and demonstrated that vegetarian and vegan dietary patterns have resulted in clinically meaningful improvements in A1C and Fasting Blood Glucose in people with type 1 and type 2 diabetes, as well as body weight and blood lipids in people with and without diabetes (3).

Benefits of A Mediterranean Diet

One of the most well-studied eating patterns is the Mediterranean diet, a plant-based eating pattern that has its foundations in vegetables, fruit, legumes and healthy fats. It also includes fish, poultry, eggs, cheese, and yogurt a few times a week, meats and sweets are had less often.

In both large population studies and randomized clinical trials, the Mediterranean diet has shown a reduced risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.

Healthy Coleslaw Recipe with Toasted Almonds

The Consequences of Livestock Agriculture

How Much Meat Are We Eating?

Despite the well-documented benefits of a plant-based diet, Canadians are still eating on average 76 pounds of chicken per year. Beef consumption is around 40 pounds per year and pork consumption is 36 pounds per year.

Livestock Agriculture and Greenhouse Gas Emissions

Switching out our burger for lentils is not only good for our health, but it can also be one of the biggest steps we make towards lowering our individual carbon emissions. According to the Environmental Working Group, beef production produces 13 times as many greenhouse gas emissions as vegetable proteins like beans and lentils. On top of this, global livestock production creates more greenhouse gas emissions than the entire transportation sector, representing over 14% of human-induced greenhouse gas emissions (4).

Effects Of Meat Production On Land and Water

It is not only our greenhouse gas emissions that livestock agriculture is negatively affecting. The raising of animals for food also plays a negative role in land degradation, water pollution and biodiversity loss.

Comparing Greenhouse Emissions Of Animal Proteins

With over 14% of human-induced greenhouse gas emissions coming from livestock, it is beef and dairy that account for the majority of these emissions at 41% and 20% respectively. Pork, and poultry and eggs contribute 9% and 8% respectively to agriculture emissions (4).

The majority of these emissions come from the livestock’s feed production and processing, and also the methane production caused by the enteric fermentation in ruminants. A smaller portion, but no less cause for concern is the emissions from the processing and transportation of the animals and animal products.

Easy Ginger French Lentil Stew on Couscous

Sustainability of Lentils and Legumes

Environmental Sustainability of Legumes

The sustainability benefit of legumes has been well documented. I have shared some key sustainability points in my post How To Cook Lentils + 5 Reasons Why We Should Eat Lentils, and in some of my recipes including this Easy Vegetarian Bean Soup.

Legumes Fix Nitrogen

Much of the greenhouse gas emissions for agriculture come from the nitrogen fertilizers used in feed production (5). Nitrogen fertilizers are manufactured using intensive fossil fuels, and the products of breakdown contribute to eutrophication of water resources and are potent greenhouse gasses (nitrous oxide).

Legumes, including lentils and other pulses, are able to fix atmospheric nitrogen through nodules in the soil, allowing the plant to grow with a reduced reliance on industrial nitrogen fertilizers. This is achieved through their special relationship with certain types of soil bacteria, namely Rhizobium and Bradyrhizobium (6).

Legumes Improve Soil Fertility

The process of nitrogen fixation also works to improve soil fertility. When a crop of spring wheat or barley is grown after a legume crop, it will have a 20% to 35% increased yield thanks to legumes ability to fix nitrogen (7).

Legumes Sequester Carbon

Legumes are also prized for their ability to sequester carbon in the soil which greatly reduces greenhouse gas emissions. They have the capacity to store 30% more soil organic carbon when compared to other plant species.

Water Benefits of Legumes

Legumes are highly water-efficient and use much less water than other crops. Peas, lentils and chickpeas are well-adapted to semi-arid conditions and can tolerate drought-related stress. Legumes are also able to extract water and nutrients from the soil through their deep roots, minimizing the impact of surface water stress (6).

Land Benefits of Legumes

The presence of pulses in agro-ecosystems helps to maintain, or even increase, vital microbial biomass and activity in the soil. A soil that has a high biodiversity gives way to an ecosystem that has a greater resistance and resilience against disturbance and stress and also improves the ability of ecosystems to suppress diseases. By nourishing the development of these organisms that are responsible for promoting soil structure, the nutrient availability in the soil is also increased.

Legumes and Food Security

Aside from contributing to a very low water footprint and promoting soil biodiversity, legumes offer an affordable lower-cost and lower-emissions alternative to animal-based protein. On top of this, when legumes have a role in crop system rotation, this translates into a more efficient use of resources, including light, water and nutrients, as well as higher yields and lower risk of overall crop failure (8).

Health Benefits of Legumes

Legumes Are High In Plant-Based Protein

Legumes including lentils and chickpeas are not consumed as often as we might think. It is estimated that only one in ten people eat them daily in Western countries. Legumes are a great source of plant-based protein, which can contribute to complete protein with all essential amino acids when eaten as part of a varied diet (by including other staples such as rice).

Legumes Are A Great Source of Iron and Zinc

They are also rich in folic acid which is important for women in pregnancy. Lentils are one of the best plant-based sources of iron, with ¾ cup cooked providing up to 5 milligrams of iron. Legumes are also a great source of zinc (see my post Zinc Rich Foods For Vegetarians and How To Get Enough Zinc for Vegans and Vegetarians).

Legumes Are High In Antioxidants

All legumes are rich in antioxidants and phytochemicals which have a number of favourable physiological properties that are beneficial against chronic diseases (see my post What Are Antioxidants Good For). I’ve included some more on the health benefit of eating lentils in my recipe BEST Lentil Salad with Mustard Vinaigrette.

Sustainability of Other Plant-Based Proteins

The Sustainability of Hemp

Hemp gets a green light for sustainability because it can be grown in a variety of climates and soil types, including right here in Canada, which helps to cut down on the transport costs. Hemp also grows quickly and like a “weed” which decreases the need for most herbicides, pesticides and fungicides, and also means hemp requires less water compared to most other crops.

Using Hemp As Food

Hemp is relatively new to the Canadian market, so we can expect to see more hemp-based products in the near future. Currently, hemp hearts (hemp seeds with the hull removed) are widely available and are a great addition to smoothies or added to salads. Hemp also makes a great milk alternative base (see Hemp Milk Nutrition & Hemp Milk Recipe.) Want some more hemp recipes?

Vegan Ranch Dressing Recipe

The Sustainability of Soybeans

Soybeans have long been linked to deforestation and ridiculed for their contribution to climate change, though it is important to note that much of the worlds soybean consumption goes into feed for cattle and other livestock. The process of converting soybeans into animal protein is incredibly inefficient, taking between 8 to 16 pounds of soybeans to produce 1 pound of beef.

Soybeans and Glyphosate

Considering soy’s contribution to climate change, it is not only deforestation that is cause for concern. Glyphosate, the active chemical compound in the herbicide Roundup, is used internationally on soybeans and is under scrutiny by The International Agency for Research On Cancer (IARC).

The IARC evaluated the findings from a US Environmental Protection Agency report and concluded that there is sufficient evidence of carcinogenicity in experimental animals, exposed to glyphosate. It deemed glyphosate as “probably carcinogenic to humans” based on “limited” evidence of cancer in humans (from real-world exposures that actually occurred) and “sufficient” evidence of cancer in experimental animals (9).

The herbicide is not only associated with human health concerns, but it is also well documented that it has vastly negative effects on biodiversity and is actively contributing to soil erosion.

What Is A Flexitarian Diet?

Are you wanting to become a planet-conscious eater but don’t know if you can commit to a fully plant-based diet? Flexitarian eating encompasses a plant-based eating style but allows for some dairy, eggs, fish or meat.

Usually, animal products are limited but there is no specified amount. Those who follow a flexitarian diet may have animal products once per week or as little as once per month. Any reduction in animal protein consumption will have a beneficial impact on the environment. For more information on flexitarian eating see my post What Is A Flexitarian? The Environmental Sustainability of Eating Meat.

Sustainable Eating Recipes

Feel inspired to eat more plant-based? Here are some of my favourite sustainable eating recipes, featuring plant-based proteins:

Practical Tips For Eating More Plant-Based Meals

Items such as green lentils are a great substitute for ground meat. Try serving a vegetarian shepherd’s pie by replacing the ground meat with green lentils. Your family members will appreciate the familiarity of the dish, and the addition of fibre and nutrient-rich lentils will increase the overall nutrition of the dish.
No need to fully replace the meat, even reducing the animal protein by half will confer some health and environmental benefits. Try making a spaghetti bolognese with half minced meat and half red lentils. The red lentils will break apart making a delicious and thick bolognese sauce.
Instead of dairy-based snacks such as yogurt and cheese, try snacks based on nuts, seeds and legumes. Apple and peanut butter, or crackers and hummus are delicious and convenient snack options.
Tofu pairs well in many Asian-inspired dishes. Try baked tofu in a mild Thai style curry, or use cubed-firm tofu in place of paneer in a spinach-based Indian dish.

Concluding Plant-Based Diets and Sustainable Eating

The jury is in on the benefits of a plant-based diet for human health and the health of our planet. Even small steps towards offering more plant-based foods – including fruits, vegetables, nuts, seeds and whole grains, while limiting animal-sourced foods are positive steps towards helping us achieve the lower emissions we require to conserve the health of our planet.

Looking towards resources such as Meatless Mondays can help inspire small or large changes. Making healthy foods more available, accessible and affordable in place of unhealthier alternatives is another step in the right direction, and the health of our population and our planet will be thankful for it.

Save This Article For Later!

This article was originally written for the Canadian Society of Nutrition Management magazine.

References

1) The Eat Lancet Commission on Food, Planet and Health. The Eat Lancet Commission Report: Healthy Diets From Sustainable Food Systems

2) Mortality in vegetarians and nonvegetarians: Detailed findings from a collaborative analysis of 5 prospective studies. American Journal of Clinical Nutrition. 1999.

3) Diabetes Canada Clinical Practice Guidelines Expert Committee. Nutrition Therapy. 2018.

4) Gerber PJ, Steinfeld H, Henderson B, et al. Tackling Climate Change through Livestock – A Global Assessment of Emissions and Mitigation Opportunities. Rome: Food and Agriculture Organization of the United Nations; 2013.

5) Pulse Canada. http://www.pulsecanada.com/food-industry/pulse-benefits/sustainability/

6) 1 Nulik J, Dalgliesh N, Cox K and Gabb S. (2013) Integrating herbaceous legumes into crop and livestock systems in eastern Indonesia. Australian Centre for International Agricultural Research (ACIAR), Canberra.

7) International Atomic Energy Agency. Pulses for a Sustainable Future. 2016. https://www.iaea.org/newscenter/news/pulses-for-a-sustainable-future

8) Food and Agricultural Organization of the United Nations. Pulses and Biodiversity. 2016. http://www.fao.org/3/a-i5389e.pdf%20

9) International Agency for Research On Cancer. World Health Organization. 2015. https://www.iarc.fr/wp-content/uploads/2018/07/MonographVolume112-1.pdf

10) Grains and Legumes Nutrition Council. Cost Effective Protein. 2013. https://www.glnc.org.au/legumes/legumes-nutrition/protein-foods-cost-comparison/

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Simple Chickpea Flour Flatbread – 3 Ingredients

Mon, 29 Jun 2020 19:59:37 +0000

Chickpea flour flatbread changed my world. How could something so easy be so delicious? It helps elevate a simple curry into something special and is a great replacement for store-bought wheat-based bread. The best part – it is only 3 ingredients! I’ve included some top tips for variations and my favourite meals to pair it with.

If you haven’t gotten your hands on some chickpea flour, also known as besan, now is the time. My favourite way to use it is to make flatbreads – I find the slightly nutty and bean-y flavour lends itself nicely to savoury dishes. It is packed full of protein and fibre, making it a great lower carb alternative to rice or traditional wheat-based flatbreads.

Why I Made This Flatbread

This chickpea flour flatbread is made with only 3 main ingredients and only takes 25 minutes total to make. No need to use yeast, allow for rising time, or add any finicky ingredients. It is also a great alternative to wheat-based flatbreads and is suitable for anyone who is intolerant to wheat, has celiac disease, or is concerned about the quality of their flour (see post Is Your Wheat Intolerance Due TO Glyphosate In Canadian Bread?).

Nutritional Benefits

High In Protein

1 cup of chickpea flour contains 20 grams of protein, that’s the same amount of protein as 3 oz of chicken or 6 tablespoons of hemp hearts. Protein is important for our immune system and for maintaining muscle mass. Aiming to get 20-30 grams of protein per meal is a good aim for most people.

Low In Net Carbs

Per 1 cup of chickpea flour, there are 53 grams of carbohydrates and 10 grams of fibre. This means there are 43 grams of ‘net’ or available carbohydrates (total carbohydrates minus fibre). For comparison, white flour has 125 grams of carbohydrates and 6 grams of fibre (119 grams of net carbs). Those looking to watch their blood sugar levels benefit from lower net carbohydrate options.

High In Fibre

With 10 grams of fibre per cup, this would be considered an excellent source of fibre. Fibre is important for helping us to feel full, for helping to lower blood glucose and cholesterol levels, and for feeding our beneficial gut bacteria (see Five Tips On How To Improve Gut Health Naturally).

Ingredients

This simple 3 ingredient chickpea flour flatbread is made up of:

1 cup of chickpea flour
2 tablespoon of ground flaxseed
1/2 teaspoon of baking powder
1/4 teaspoon of salt – optional but recommended

These are all mixed with 1 1/2 cup of water or option to use 1 1/4 cup for a slightly thicker flatbread.

Instructions

Depending on the brand of chickpea flour, you may need to sift it before using it. If you don’t have a sifter, and you find your mixture too lumpy to whisk you can pulse it in a blender to get a smooth batter consistency.

Mix all of the ingredients together and let stand for about 5 to 10 minutes to let the mixture thicken.

Heat a frying pan with a small amount of oil and add a scant 1/2 cup of batter. Let cook for about 2 to 3 minutes or until small bubbles start to form, and then flip cooking for an additional 1 minute. Repeat with remaining batter, this should make about 4 flatbreads.

Tips

Troubleshooting Lumpy Batter

I have found that some chickpea flours result in a more lumpy consistency that is difficult to incorporate with just a whisk. If you find your batter is lumpy, option to blitz it in a blender or food processor for 30 seconds to achieve a smoother batter. Sifting the chickpea flour before adding the other ingredients will also ensure a smoother batter.

Using Ground Flax

Ground flax works as a binder, in the same way eggs do. I find that 1 tablespoon of ground flax is equivalent to one egg. To make your own ground flax at home, purchase whole flaxseeds and blend them in a small blender for about 30 to 60 seconds. Store leftover ground flax in a sealed container in the fridge and use it in other recipes such as in:

You can also purchase already ground flaxseed from the grocery store, just make sure to store it in the fridge.

Adjusting The Amount Of Water

I prefer my flatbread to be slightly flatter, but if you want a thicker flatbread to reduce the amount of water to 1 1/4 cup. I find that 1 cup of water results in a flatbread that is a little too dense.

Optional Additions

Here are some simple and delicious ways to diversify this favourite flatbread recipe:

1 teaspoon of ground turmeric – this not only offers the nutritional components that come from turmeric but also gives a vibrant yellow flatbread
1 teaspoon of ground garlic – a delicious garlic flatbread
1/4 cup of chopped fresh herbs – try chopped cilantro or parsley
2 sprigs of thinly sliced green onion – white and green section

What To Serve These Chickpea Flatbreads With

Use these flatbreads to make some breakfast Mexican refried beans wraps, topped with salsa, avocado and baby spinach
Use it as a dipping bread for a delicious curry or this Easy Lentil Curry Soup
Use it to replace the rice, couscous, quinoa or pasta in a recipe such as this Easy Ginger French Lentil Stew
Serve it on its own as an appeitizer covered in a delicious pesto such as this Ultimate Vegan Pesto Recipe with Hemp.

Want To Save This Recipe For Later?

Did you make this Simple Chickpea Flour Flatbread Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Chickpea Flour Flatbread | 3 Ingredients

A simple grain-free flatbread that is perfect to accompany soups, curries, or be used as a burrito wrap. High in protein and fibre, and low in net carbohydrates this is a healthy alternative to traditional wheat-based flatbread.

Course Side Dish

Cuisine Indian

Keyword Chickpea Flour Tortilla, Chickpea Flour Wrap

Prep Time 5 minutes

Cook Time 10 minutes

Set Time 10 minutes

Total Time 25 minutes

Servings wraps

Calories 105kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 cup chickpea flour
2 tbsp flaxseed ground
1/2 tsp baking powder
1/4 tsp salt
1 1/2 cup water or 1 1/4 cup for a thicker flatbread

Instructions

Start by sifting the chickpea flour into a medium-sized mixing bowl. This is not necessary for all types of chickpea flours, but some brands are particularly lumpy. If you don't have a sifter you can add all of the ingredients to a blender and blend the ingredients to get rid of any lumps.
Add the remaining ingredients to the mixing bowl and using a whisk mix the mixture until it is smooth.
Let the mixture sit for 5 to 10 minutes to thicken.
Heat a medium frying pan over medium heat, and season with oil if needed.
Using a 1/2 cup measuring cup, take a scant 1/2 cup of batter and add it to the centre of the frying pan and let the chickpea batter cook for 2 to 3 minutes, or until little holes appear in the batter. Using a spatula flip the flatbread over and cook for a further one minute.
Repeat with the remaining batter. This mixture should make 4 medium flatbreads.

Notes

Using Ground Flax

You can also purchase already ground flaxseed from the grocery store, just make sure to store it in the fridge.

Adjusting The Amount Of Water

Optional Additions

Here are some simple and delicious ways to diversify this favourite flatbread recipe:

1 teaspoon of ground turmeric - this not only offers the nutritional components that come from turmeric but also gives a vibrant yellow flatbread
1 teaspoon of ground garlic - a delicious garlic flatbread
1/4 cup of chopped fresh herbs - try chopped cilantro or parsley
2 sprigs of thinly sliced green onion - white and green section

Nutrition

The post Simple Chickpea Flour Flatbread – 3 Ingredients appeared first on The Conscious Dietitian.

Cold Beet Salad with Goat Cheese and Green Beans

Thu, 04 Jun 2020 17:53:58 +0000

A simple cold beet salad to welcome in the warmer months. I love the simplicity of this dish – only 5 ingredients and lightly seasoned with quality olive oil and salt and pepper. Serve this dish alongside any BBQ, or have it on its own for a light and nutritious lunch.

This dish was introduced to me by one of my good friends Sage. She made it over a summer weekend when we rented a house on the beach for a beautiful fun and friend-filled weekend in Tofino. The dish allows for the ingredients to speak for themselves. I love steaming my vegetables for maximum nutrient availability, but the beets and green beans can also be boiled for ease. Seasoned lightly with some fresh lemon, olive oil and salt this is a delicious cold beet salad is a must for any recipe repertoire.

Ingredients for Cold Beet Salad: Beets, green beans, goat cheese, lemon, olive oil, salt and pepper

Why I Made This Cold Beet Salad with Goat Cheese

Beets Are Really Healthy

Beets are very high in a phytonutrient called betalain. Betalains function both as antioxidants and anti-inflammatory molecules (see my post What Are Antioxidants Good For). Rhubarb, chard, amaranth, prickly pear cactus, and Nopal cactus are examples of foods that also contain betalains

Green Beans Are Nutritious

Green beans are also an antioxidant superstar! They contain a wide variety of carotenoids and flavonoids which have all been shown to have health-supportive antioxidant properties.

This Cold Beet Salad Is Only 5 Ingredients

Simply steam beets and beans together, and add lemon juice and goat cheese. Seasoning is optional but highly recommended – I suggest quality olive oil and salt and pepper.

Peel and cube the beets. Trim the ends off the beans and chop into 2″ lengths.

Tips For This Cold Beet Salad with Goat Cheese

Making A Canned Beet Salad

To save on time you can use canned beets in place of fresh beets. Canned beets do not need to be cooked, so simply drain the canned beets and add to a boil. Blanch the prepared green beans in boiling water for 1 minute before adding to an ice bath to stop the cooking process. Add the balanced beans to the canned beans, along with the remaining ingredients.

How To Keep The Goat Cheese White

If you mix all of the prepared ingredients together at once, the goat cheese will take on the colour of the beets. To keep the goat cheese white, fold in the goat cheese last once all the other ingredients are mixed together.

Making A Cold Beet Salad with Dill

I love the combination of beets and dill (like in this Raw Beetroot Salad with Kale Apple and Dill). Fresh dill is particularly delicious in this salad. Add 1/2 cup of fresh chopped dill to the beets, green beans, lemon and olive oil. Fold in the goat cheese at the end.

Add chopped beets to the steamer.

Notes For This Cold Beet Salad with Goat Cheese

Making A Vegan Cold Beet Salad

You can omit the goat cheese to make a vegan beet salad. Try topping it with some cashews to add some more texture to the dish.

Using Asparagus in Place of Green Beans

When asparagus season hits it is truly a time to celebrate and to take advantage of this short-seasoned veg. To use asparagus in this beet salad, first, prepare the asparagus by trimming off the bottom woody ends. Cut the asparagus into 1 1/2″ pieces and then use it as per the recipe in place of the green beans. Love asparagus? Check out my Baked Asparagus Pearled Barley Risotto.

Using Vinegar In Place Of Lemon

If you don’t have a lemon on hand you can use vinegar to season this salad. I like the combination of balsamic and red wine vinegar – use 1 1/2 tablespoons of each.

Add beans on top of beets in the steamer.

Want Some More Beet Recipes?

Here are some of my favourite recipes using beets:

Cool the beets and beans. Once cooled add the remaining ingredients – lemon juice, olive oil, salt and pepper and goat cheese last.

Want Some More Salad Recipes?

Here are some of my favourite salad recipes:

Did you make this Cold Beet Salad with Goat Cheese? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Cold Beet Salad with Goat Cheese and Green Beans

This 4 ingredient salad is a great way to showcase fresh produce, try substituting in asparagus in place of the green beans when they are in season. It is simple to prepare and packed full of nutrients. Serve it as a side at your next gathering, or have it on your own as a light lunch.

Course Salad

Cuisine Canadian

Keyword Beet Side Dish, Cold Beet Salad with Goat Cheese, Easy Beetroot Salad

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings

Calories 200kcal

Author Rachel @ The Conscious Dietitian

Ingredients

6 small beets greens removed
1 lbs green beans 2 handfuls
3 oz goat cheese organic
1/8 cup olive oil extra-virgin
1 lemon juiced (or 1/4 cup)
1/2 tsp sea salt
black pepper ground

Instructions

Peel the beets and chop them into 1" cubes. Place in steamer and let steam for about 25 minutes. Keep checking on them, they should be tender but have a slight resistance.
Wash the beans and trim of the end bits and discard. Chop the beans into 2 inch pieces. After about 25 minutes of the beets steaming add the green beans to the steamer. They will only require 3 minutes to cook.
Check that the beets and the green beans are tender to your liking and remove from heat and place them in a bowl to cool. You can put the bowl in the fridge to speed up the process.
Once the vegetables are cool, add the olive oil and lemon juice to the bowl. Season with salt and pepper.
Lastly, crumble on the goat cheese just before serving. It is best to add this last so the cheese doesn't turn purple. Enjoy!

Notes

Make it vegan: Omit the goat cheese.
Make it 50% raw: Do not cook the green beans. Stir in 2-3 cups of baby spinach.

Nutrition

Want To Pin This Cold Beet Salad Recipe For Later?

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Chia Pudding with Wild Rice, Maple Syrup and Hazelnuts

Sun, 24 May 2020 12:15:32 +0000

This fun twist on the classic chia seed pudding uses traditionally Canadian ingredients. Wild rice is packed full of fibre, vitamins and minerals and add’s the perfect amount of low glycemic index carbohydrate to this otherwise no-carb meal. Topped with some antioxidant-rich berries and hazelnuts, this breakfast celebrates some of our beautiful country’s native foods.

The original recipe for this was done in April of 2014 and was originally meant to inspire traditionally Indigenous foods found across what is now called Canada. Now, 6 years later, I wanted to share and reupdate the recipe. Many people don’t know that along with wild rice and berries, maple syrup and hazelnuts were eaten by Indigenous populations across Canada prior to European contact. While chia seeds are Indigenous to another continent, they do well to bind all these Canadian Indigenous ingredients together. The food that comes from this land is both nutritious and sustainable. I’ve written more about what we can learn here – What Western Medicine Can Learn About Traditional Indigenous Healing.

Making This Chia Pudding

Indigenous Ingredients
Nutritional Value
Instructions
Setting Time
Top Tips
Indigenous Recipes

Ingredients for Chia Pudding: Chia seeds, wild rice, milk alternative, hazelnuts, blueberries, maple syrup

Indigenous Ingredients

Many of the foods that we associate with being ‘Canadian’are actually foods that were introduced post-European contact. Examples that instantly come to mind are the french fries topped with gravy and cheese-curds known as poutine, or the equally unhealthy butter tarts and Nanaimo bars.

Hazelnuts

Hazelnuts, along with walnuts, were native to Canada prior to contact and Beaked Hazelnuts were found from the west coast all the way to the east. They were eaten raw and fresh, boiled in soups, or dried and stored for winter. The Iroquois cooked the meats of hazelnuts and other types of nuts with hominy and corn soup, or ground them and mixed them in puddings and bread. They were also boiled to obtain their oil, which was skimmed off and used with bread, potatoes, pumpkin, squash, corn, and other foods.

Wild Rice

Wild rice is indigenous to northwestern Ontario, southwestern Manitoba and in the cold lakes of Saskatchewan. Traditionally, wild rice was prepared and served in many ways. Often it was cooked in soups, or boiled with meat, fish, roe, or with blueberries or other fruits. The cooked grain was also eaten plain, boiled or steamed, and eaten with sweets such as maple sugar.

Maple Syrup

Canada’s Indigenous People taught early settlers how to harvest the sap and boil it to make maple syrup. Maple sugar was the first kind of sugar produced in eastern North America. Haudenosaunee tradition tells of the piercing of the bark of a maple tree and the use of its “sweet water” to cook venison.

Berries

Across Canada there are many different native berries. Some of these include blackberries, blueberries, cranberries, currants, gooseberries, huckleberries, raspberries, salal berries, salmonberries, saskatoon berries, soapberries, strawberries and thimbleberries. Berries could be eaten fresh, alone or with oil. They were also added to pemmican, soups and stews, or dehydrated to preserve them for later use.

Nutritional Value

Hazelnuts

Like other nuts and seeds hazelnuts are a good source of monounsaturated fats which is especially important for heart health. Studies have shown that eating just one serving of nuts per day (about 1⁄4 cup) five times per week, is associated with about a 20% decrease in risk of heart disease and coronary artery disease.

Wild Rice

Wild rice is actually not a rice at all but is actually from the grass family. Wild rice is a healthy carbohydrate that is higher in protein with a 1/2 cup serving providing 3.3 grams of protein, as well as fibre compared to white rice. Wild rice is also a great source of folate and is higher in antioxidants than regular white rice, which can help protect us from certain diseases and keep us healthy.

Maple Syrup

Maple syrup contains small amounts of minerals including manganese, magnesium, potassium and zinc. It also has a lower glycemic index than regular sugar, cane sugar or honey making it a better choice for sustained and stable blood sugar levels.

Berries

Many berries are rich in the antioxidant anthocyanin, which has been attributed to heart health, may help protect again some cancers, and may help with cognition in the elderly. The darker the berry the richer it will be in this important antioxidant. All berries are also excellent sources of fibre and are low in sugar, making them great for anyone who is watching their blood sugar levels.

Chia Seeds

While not a traditional Canadian food, it is indigenous to South America. It is rich in plant-based omega-3 fatty acid (ALA) which can convert to the same omega-3 we get from oily fish such as salmon (EPA and DHA). See my post How To Get Your Omega-3s For Vegetarians and Vegans for more information.

Instructions

Cook the dry wild rice in 4x the amount of water for 45 minutes.

Use leftover wild rice if you have it, otherwise, prepare some by boiling dry wild rice in 4 times the amount of water. I find that if you are not using a small pot, you will need to use more water than this.

Divide the chia seeds, maple syrup and milk alternative between two bowls and whisk to get rid of any clumps of chia.

Mix the chia and milk alternative of choice. Use a whisk to make sure all the chia seeds are separated and to avoid large chunks.

Wild rice added to chia and milk alternative.

Divide the cooked wild rice between the bowls with the whisked chia and milk alternative. Divide in the maple syrup between the two bowls, as well as the salt. Mix in well.

Cooked wild rice added to the chia and milk alternative.

Whisk in the wild rice, making sure everything is well incorporated.

After the chia pudding has set for at least 4 hours or overnight, top with toasted hazelnuts (or any other nut or seed) and fresh or frozen berries of your choice.

Setting Time

The chia seeds need at least 4 hours to absorb the liquid from the milk alternative and turn into a pudding consistency. I suggest making this pudding the night before so it will be ready for breakfast in the morning.

A good idea is to double the batch for this recipe and divide it into 4 containers, that way you will have 4 breakfasts ready for you during the week.

Top the chia pudding with berries, hazelnuts and more maple syrup if desired.

Top Tips

Making It Vegan

Using milk alternative in place of milk and maple syrup in place of honey makes it vegan.

Hazelnut Substitutions

Use any nut or seed. Certain species of walnuts were enjoyed by Indigenous people prior to contact. Walnuts are also especially high in the plant-based omega-3 (ALA) – see this post for more information How To Get Your Omega-3s For Vegetarians and Vegans.

Berry Substitutions

In the winter months, use frozen berries. Option to add frozen berries to the chia, milk alternative and wild rice mix the night before so they are defrosted in the morning. In the summer use any fresh berry you have on hand.

How Long Does It Last?

This chia pudding will last in the fridge for 5 days. Make a double batch of the recipe and have it throughout the week.

Indigenous Recipes

These recipes were inspired by indigenous ingredients:

- Two Ingredient Corn Patties
- Cornmeal Patties with Wild Rice

Want To Pin This Chia Pudding Recipe For Later?

Did you make this Chia Pudding with Wild Rice, Maple Syrup and Hazelnuts? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Chia Seed Pudding with Wild Rice

This dish is inspired by some traditional indigenous ingredients that were here in Canada prior to European contact. Wild rice was used Indigenous people, and both maple syrup and hazelnuts are native to Canada as well. Chia seed pudding can be had for breakfast or dessert and is packed full of calcium and other nourishing ingredients.

Course Breakfast

Cuisine Canadian

Keyword Indigenous Inspired, Wild Rice Breakfast Recipe

Prep Time 10 minutes

Cook Time 45 minutes

Resting Time 4 hours

Total Time 4 hours 55 minutes

Servings

Calories 490kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1/3 cup wild rice dry
1/3 cup chia seeds
2 cup milk alternative unsweetened (almond, organic soy, pea milk)
1 tbsp maple syrup pure
pinch sea salt

For Serving

1/2 cup hazelnuts
1/2 cup berries any type

Optional additions

1 tsp vanilla
1 tsp cinnamon

Instructions

I like using leftover wild rice for adding to my chia pudding. For this recipe use about 2/3 cup cooked leftover rice. To cook the wild rice add 1/3 cup of dry wild rice to 1 1/3 cups of water. Usually wild rice is cooked at a 1:4 ratio of rice to water, but because this is such a small amount of rice you may need to add more water. Bring the water and rice to a boil, then turn down the heat and let simmer for 45 minutes. The kernels should have split and the grains slightly tender. Drain water if necessary.
To prepare the pudding divide the chia seeds and milk alternatives between two bowls. This should be 2 1/2 tablespoons of chia seeds and 1 cup of milk alternative per bowl. Whisk well to ensure no clumps form.
Add the wild rice, maple syrup, salt, as well as cinnamon and vanilla if using. Whisk again making sure everything is evenly combined.
Cover the bowls and let set for a minimum of 4 hours in the refrigerator, or overnight.
After 4 hours check the pudding. The consistency will differ depending on the type of milk alternative used. If it is too thick add more milk alternative.
Quickly toast the hazelnuts by heating a castiron frypan over medium heat, and gently stirring the nuts until they are lightly toasted. This should take about 3 minutes. Roughly chop the hazelnuts.
Before serving add the toasted hazelnuts and berries on top of the chia pudding. Option to add more maple syrup to taste. The recipe will last in the refrigerator for up to 5 days.

Notes

Hazelnut Substitutions

Use any nut or seed. Certain species of walnuts were enjoyed by Indigenous people prior to contact. Walnuts are also especially high in the plant-based omega-3 (ALA).

Berry Substitutions

In the winter months, use frozen berries. Option to add frozen berries to the chia, milk alternative and wild rice mix the night before so they are defrosted in the morning. In the summer use any fresh berry you have on hand

How Long Does It Last?

This chia pudding will last in the fridge for 5 days. Make a double batch of the recipe and have it throughout the week.

Nutrition

The post Chia Pudding with Wild Rice, Maple Syrup and Hazelnuts appeared first on The Conscious Dietitian.

Baked Asparagus Pearled Barley Risotto with Lemon and Hazelnuts

Sat, 16 May 2020 17:35:02 +0000

This simple baked asparagus pearled barley risotto helps save on time in the kitchen, and the resulting risotto is higher in fibre, more filling and more nutritious than the classic risotto. Using seasonal asparagus is a great way to celebrate this high prebiotic vegetable. One serving of this dish provides 15 grams of fibre – more than half of our daily requirement!

Learning different ways to make familiar things can help keep our brains sharp. NPR posted an article titled “Learning A New Skill Works Best To Keep Your Brain Sharp.” While the rest of us are busy buying into expensive supplements and “superfoods” to increase brain power, these seniors took up new skills to prevent dementia and the results of the study were impressive – significant memory gains after 3 months! This asparagus pearled barley risotto is a new way to prepare a traditional favourite – and turns out it is higher in fibre and easier to make!

Why I Made This Baked Asparagus Pearled Barley Risotto

Barley Is High In Beta-Glucans

Barley is one of our best sources of the soluble fibre beta-glucans which have been shown to be effective in reducing cholesterol levels. Oats are also high in this heart-protective fibre (see High Protein Steel Cut Oats with Peanut Butter).

This Is A High Fibre Risotto

When barley is substituted in for arborio rice, the fibre content increases to 15 grams per serving! This turns a mostly refined carbohydrate-based dish into a better choice for those looking to manage blood sugar levels, feel fuller for longer, or feed their friendly gut bacteria.

Ingredients for Baked Asparagus Barley Risotto: asparagus, lemon, onion, garlic, barley, parmesan cheese, vegetable stock, olive oil and hazelnuts

Asparagus Is A Prebiotic Food

Asparagus is a good source of inulin, a special type of fibre that acts as a prebiotic in our digestive tracts and feeds the beneficial bacteria. See my post How To Improve Gut Health Naturally – Prebiotics, Probiotics & Fermented Foods for more information on the benefits of prebiotics. Also check out this Asparagus Crustless Quiche with Cottage Cheese for another favourite asparagus inspired recipe.

It Is Easy To Make

Traditional risotto requires a lengthy amount of time spent at the stovetop. I love the ease of baked barley risotto – you can just put everything in pan and let it bake. For a simple stovetop method see this Chanterelle Barley Risotto with Kale.

1) Saute the onion for 3 minutes, and then add the asparagus and cook for an additional 3 minutes. Set aside.

Tips For Making This Asparagus Pearled Barley Risotto

What Is Hulled Barley?

Hulled barley is the ‘whole-grain’ version of barley where only the outer husk or hull has been removed. Hulled barley takes longer to cook, and the resulting barley has more of a ‘chewy’ texture.

Can You Use Hulled Barley In This Risotto?

Hulled barley will not give you the smooth texture which we are looking for in a replacement for arborio rice. You can use hulled barley, but it will be less of a ‘risotto’.

2) Chop the onion and mince the garlic. Remove the woody ends of the asparagus.

Pot Versus Pearled Barley

Pot barley is the more processed form of hulled barley and has been pearled for a short amount of time leaving much of the barley bran intact. Pearled barley takes things one step further which an extra round of polishing.

Can You Use Pot Barley In This Risotto?

Yes, you can. You can use pot barley and pearled barley interchangeably in most barley dishes. Pot barley will have a slightly firmer texture than pearled barley.

3) Bring 1 1/2 cups of barley to a boil with 4 cups of vegetable stock 4) Add to baking pan

Is All Barley Healthy?

Regardless of which type you choose, barley is always a healthy option. Whole grain or “hulled”, pot and pearl barley all fall under the Health Canada approved claim that links the consumption of three grams of barley beta-glucan per day to reduced cholesterol levels.

“125 ml (1/2 cup) of cooked pearled barley supplies 60% of the daily amount* of the fibre shown to help lower cholesterol.” – Health Canada

*The “daily amount” referred to in the primary statement is 3 grams of barley beta-glucan which is the lowest observed effective daily dose for lowering cholesterol.

Making A Creamy Barley Risotto

Now that we understand the difference between the three types of barley, the best barley to use to make a creamy barley risotto is the pearled barley. This barley has undergone the most amount of processing so it will break down the nicest in this risotto, creating a delicious creamy risotto. If you want an even creamier risotto, don’t skimp out on the parmesan cheese, and toss in 1 tablespoon of butter before topping with asparagus and returning to the oven.

5) Once the barley has baked at 425F for 30 minutes remove from oven 6) Top with 2 tablespoons of parmesan cheese and the zest of half a lemon

Notes For Making This Asparagus Pearled Barley Risotto

Is Barley Gluten-Free?

No barley is not gluten-free. Barley along with rye and wheat all contain the protein gluten and are not suitable for anyone that has celiac disease or it gluten-intolerant.

Making A Vegan Barley Risotto

To make this risotto vegan you can replace the parmesan cheese with nutritional yeast. Nutritional yeast is also high in glutamates, which offers that savoury ‘fifth-taste’.

Making A Spinach Barley Risotto

Asparagus season is short, so if you are coming across this recipe but can’t find asparagus in the grocery store then you can substitute in spinach which is generally available for most of the year. Cook the spinach with the onion and garlic and add it to the cooked barley along with the parmesan cheese and lemon zest. Return it to the oven for 5 minutes.

Making A Butternut Squash Barley Risotto

In the autumn, try adding roasted butternut squash in place of asparagus. Cube your squash into 1-inch cubes, and roast it in oil for 20-30 minutes. Fold the roasted squash into the risotto before serving

Making A Mushroom Barley Risotto

When I originally posted this recipe, I used the combination of mushrooms and asparagus. I love the celebration of one single seasonal vegetable so I opted to remove the mushrooms from this dish. I have made a separate seasonal Chanterelle mushrooms barley risotto here – Chanterelle Barley Risotto with Kale.

7) Scoop out the cooked onion and mix this into the barley 8) Top with cooked asparagus

Can I Use Pot Barley For This Risotto?

Yes, you can, but it would just need about 10 minutes longer to cook and about 1 extra cup of vegetable stock. The resulting risotto will be slightly less creamy.

Can I Make This Barley Risotto On The Stove Top?

You certainly can! I have shard a stovetop barley risotto recipe here Chanterelle Barley Risotto with Kale. To make this recipe on the stovetop, cook the onion and garlic in a large frying pan and then add the barley and stock. Cook the asparagus in a separate frying pan and top the cooked barley with the pan-fried asparagus.

9) After baking the risotto for an additional 5 minutes, top with remaining lemon and parmesan cheese and sprinkle with chopped hazelnuts. Option to toss barley risotto before serving.

Want Some More Seasonal Spring Recipes?

These are some of my favourite springtime recipes:

Want Some More High Beta-Glucan Fibre Recipes?

These recipes contain the special fibre that can help manage cholesterol levels:

Did you make this Asparagus Barley Risotto Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

Want To Save This Asparagus Barley Risotto Recipe For Later?

Baked Asparagus Pearled Barley Risotto

Here is a healthier twist on the classic risotto. Barley is higher in fibre and more nutrient-dense than traditional Arborio rice and has the heart-protective beta-glucan fibre. The parmesan cheese added during the baking process helps to lend itself to a creamy and delicious risotto and the hazelnuts add a nice crunch.

Course Main Course

Cuisine Italian

Keyword Baked Risotto, Barley and Asparagus Recipe, Creamy Barley Risotto, Lemon Asparagus Barley Risotto

Prep Time 15 minutes

Cook Time 35 minutes

Total Time 50 minutes

Servings

Calories 395kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 tbsp olive oil
1 medium yellow onion diced
2 cloves garlic minced
1 1/2 cups barley pearled
4 cups vegetable stock organic
17-20 spears fresh asparagus
1/4 tsp salt
1/4 cup parmesan cheese finely grated (plus more for serving)
1 lemon zest and juice
1/3 cup hazelnuts chopped (optional)

Instructions

Preheat the oven to 425°F.
Add the 4 cups of vegetable stock, 1 1/2 cups of barley and 1/4 teaspoon of salt to a saucepan and bring to a boil. Once it has come to a boil, remove from heat and add the boiled barley and stock to a 12 x 12 baking pan. Cover with tin foil and bake in the preheated oven for 30 minutes.
While the barley is baking prepare the asparagus by trimming off the woody ends - about 1 to 2 inches. You also want to make sure the asparagus is going to fit into your baking pan, so trim more if needed.
Heat the olive oil in a large pan over medium heat. Add the diced onion and saute until tender, about 3 minutes. Add the minced garlic and trimmed asparagus and cook for a further 3 minutes. Set aside.
When the barley is finished baking, remove it from the oven. Taste it for doneness, making sure it is tender, and for seasoning, adding more salt as needed. Sprinkle over half of the lemon zest and half of the grated parmesan cheese and gently mix in. From the frying pan with the cooked asparagus and onion, move the asparagus over to one side with a large spoon and scoop the onions into the barley, mixing them in. Next place the asparagus on top of the barley, laying them in a neat row.
Return the barley with asparagus into the oven and bake uncovered for a further 5 minutes.
Remove from heat and top with the rest of the parmesan cheese, lemon zest, and the juice from half the lemon and the chopped hazelnuts if using.

Notes

Making A Vegan Barley Risotto

To make this risotto vegan you can replace the parmesan cheese with nutritional yeast.

Making A Spinach Barley Risotto

Cook the spinach with the onion and garlic and add it to the cooked barley along with the parmesan cheese and lemon zest. Return it to the oven for 5 minutes.

Making A Butternut Squash Barley Risotto

Cube your squash into 1-inch cubes, and roast it in oil for 20-30 minutes. Fold the roasted squash into the risotto before serving

Making A Mushroom Barley Risotto

I have made a separate seasonal Chanterelle mushrooms barley risotto here - Chanterelle Barley Risotto with Kale.

Can I Use Pot Barley For This Risotto?

Yes, you can, but it would just need about 10 minutes longer to cook and about 1 extra cup of vegetable stock. The resulting risotto will be slightly less creamy.

Can I Make This Barley Risotto On The Stove Top?

How To Make This A Creamy Risotto

Add extra parmesan cheese and 1 tablespoon of butter before returning to the oven for 5 minutes.

Nutrition

The post Baked Asparagus Pearled Barley Risotto with Lemon and Hazelnuts appeared first on The Conscious Dietitian.

Roasted Rhubarb Apple Crisp – 6 Ingredients [Vegan, Gluten-Free]

Sat, 09 May 2020 17:54:57 +0000

This roasted rhubarb apple crisp recipe is so simple – with only 6 ingredients and minimal prep time, it is the perfect springtime dish. The crisp topping is based on oats, and is free of refined flour and refined sugar, making it a healthy high-fibre dessert.

Why roast the rhubarb you may ask? Simply to save on dishes and prep time. A conventional rhubarb crisp will require that the rhubarb and apple be cooked on the stovetop to break down prior to putting in the oven with the oatmeal topping. By baking the rhubarb and apple first you cut back not only on dishes but also time spent in the kitchen. This is one of my favourite crisp toppings – I’ve finally mastered the flour-free crisp and I am so excited for you to try it!

Use 5 stalks of fresh rhubarb and 5 small apples

Why I Made This Roasted Rhubarb Apple Crisp

This Is A Healthy Crisp

I love sharing healthy dessert recipes because they often taste just as good as the non-healthy option (like my Seedy Peanut Butter Oatmeal Cookies). The crisp topping is made only from oats, coconut oil and honey. I like adding a little bit of coconut flakes for texture, but any nut or seed can be used as well.

This Is A Diabetic Friendly Crisp

This crisp is sweetened with honey which has a lower glycemic index than regular sugar, making it a better choice for blood sugar levels. It is also flour-free, and instead uses oats that have been ground up into ‘oat-flour’. Oats are a great replacement for flour (see my post Three Ingredient Banana Pancakes) and are a great low glycemic index choice. This crisp contains 32 grams of net carbs, making it a suitable diabetic dessert if served with some high protein Greek yogurt.

This Crisp Is Vegan

No animal products here. I love using coconut oil in place of butter to add to the flavour of the coconut, which goes so nicely with the rhubarb and apple combination. Serve it with some dairy-free ice cream – coconut ice cream is my favourite!

This Is A Rhubarb Apple Crumble with Oats

This crisp is based on oats, and whole oats are used in the topping along with oat flour. You can make oat flour at home by blending your regular oats in a small blender. You can also purchase oat flour from most grocery stores.

Toppings for Crisp: Oats, coconut oil, honey and coconut flakes

Tips For This Roasted Rhubarb Apple Crisp

Making A Sweeter Crisp

I love the tartness of rhubarb and therefore do not add additional honey to the roasting rhubarb and apple. If you are serving this to guests who may have a sweet-tooth, add 1 tablespoon of additional honey to the rhubarb and apple before roasting.

Blend whole oats in a blender to make oat flour.

How To Make Oat Flour

I use my small Nutra Bullet to make just enough oat flour for whatever I am making. When you are measuring out whole oats you will measure out more than the quantity of oat flour you need. As an example, for this recipe, you would measure out about 1/3 cup of whole oats to make 1/4 cup of oat flour. This is because the oats become more condensed after blending

Using Coconut Flakes

I used large coconut flakes for texture, but feel free to use the smaller coconut flakes if that is what you have on hand. Choose unsweetened coconut flakes.

Leaving The Skin On The Apples

I like to leave the skin on the apples as this increases the overall fibre of the dish, making it easier on our blood sugar levels. The skin and the flesh of the apple just under the skin is also where many of the important nutrients are.

Dice apples and place them on a baking tray. Dice rhubarb and add to the baking tray. Roast for 15 minutes.

Notes For This Roasted Rhubarb Apple Crisp

Making A Gluten-Free Crisp

This crisp is naturally gluten-free because it does not use regular flour. If you are serving it to someone who has celiac disease, just make sure that the oats are certified gluten-free, as oats can potentially become contaminated during processing.

Making A Vegan Crisp

This crisp is naturally vegan as it uses coconut oil in place of honey. Serve it with some vegan ice cream or vegan yogurt in place of regular ice cream or yogurt.

Alternatives to Coconut Flakes

The coconut flakes add some texture to the crisp topping and if you don’t have coconut flakes on hand, you can substitute them out for some nuts. Try adding some chopped pecans or almonds to the crisp topping before baking.

What To Serve This Rhubarb Apple Crisp With

I love serving this crisp with some coconut-based ice cream. For those who have dairy, they might choose some plain yogurt, Greek yogurt or regular ice cream. The high protein content of the Greek yogurt helps to reduce any blood sugar spikes from the fruit, honey and oats by slowing down the digestion of these carbohydrates into sugar.

Remove the roasted rhubarb and apple from the oven after 15 minutes and add the crisp topping. Return to oven for another 20 minutes.

Variations For This Rhubarb Apple Crisp

Making A Rhubarb Strawberry Crisp

Strawberries do not need to be roasted ahead of time. If substituting in strawberries for the apples, roast the rhubarb as per recipe directions and then add 3 cups of halved strawberries and top with crisp topping and bake for 20 minutes.

Making A Rhubarb Blueberry Crisp

The same with strawberries, blueberries do not need to be roasted ahead of time. Add 2 cups of blueberries after the rhubarb has been roasted, and then top with the crisp topping.

Making A Rhubarb Saskatoon Berry Crisp

If you’re lucky enough to get your hands on saskatoon berries, you can substitute in 2 cups of Saskatoon berries for the apples. Add the berries to the already roasted rhubarb. I suggest drizzling over 1 tablespoon of additional honey to sweetened the fruit mixture, before adding the crisp topping.

Want Some More Recipes Featuring Oats?

Oats are a great base for desserts as they add beneficial soluble fibre and can replace refined flours in many desserts. Here are a few of my favourite dessert recipes featuring oats.

Want Some More Healthy Dessert Recipes?

Healthy dessert doesn’t need to be boring. Here are some of my favourite healthy dessert recipes. Try these favourite dessert recipes:

Did you make this Rhubarb Apple Crisp Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

Roasted Rhubarb Apple Crisp | Vegan Gluten-Free

A delicious one-pan and one-bowl dish. This healthy springtime crisp is only 6 ingredients and is naturally vegan and gluten-free. The roasting of the rhubarb and apple cuts back on stovetop time, making for a simple and healthy dessert for these warm spring evenings.

Course Dessert

Cuisine Canadian

Keyword apple rhubarb crisp gluten free, Apple Rhubarb Crumble, Baked Apple and Rhubarb Dessert

Prep Time 15 minutes

Cook Time 35 minutes

Servings

Calories 199kcal

Author Rachel @ The Conscious Dietitian

Ingredients

5 stalks rhubarb
5 small apples or 3 medium

Crisp Topping

1 cup oats traditional
1/4 cup oat flour (or 1/3 cup of traditional oats for making flour)
1/4 cup honey
2 tbsp coconut oil
1/4 cup coconut flakes large, unsweetened

Instructions

Preheat the oven to 350°F. Grease a baking sheet with coconut oil or line it with parchment paper.
Wash the apples and slice off the four quadrants and dispose of the core. You can leave the skin on as this contributes to more fibre. Dice the apple into small 1/2 inch pieces and place on the baking tray.
Wash the rhubarb and remove any discoloured ends. Cut the rhubarb into small pieces - if the stalks are thick you may have to slice them lengthwise first, and then dice them. Add the diced rhubarb to a baking tray on top of the apples.
*You have the option here of adding an additional 1 tablespoon of honey on top of the diced fruit for a sweeter crisp. I do not add honey to the fruit.
Place the baking tray of chopped apple and rhubarb into the preheated oven and bake for 15 minutes.

To Make The Crisp Topping

While the fruit is baking, make the crisp topping. First, if you are making the oat flour at home add 1/3 cup of whole oats to a small blender and blend until a fine flour is formed. If you are purchasing oat flour you can skip this step.
Next, melt the coconut oil on the stovetop. Add the melted coconut oil to the 1 cup of oats, 1/4 cup of oat flour, 1/4 cup coconut flakes and 1/4 cup of honey and mix until well combined.
When the fruit is finished baking remove it from the oven. Add the crisp topping evenly over the roasted fruit. Return the baking tray to the oven and bake for an additional 20 minutes.
You will know the crisp is done when it is nice and golden on top. Let cool slightly before serving. Serve with some coconut-based ice cream or yogurt. Store leftovers in the fridge.

Notes

Making A Gluten-Free Crisp

This crisp is naturally gluten-free because it does not use regular flour. If you are serving it to someone who has celiac disease, just make sure that the oats are certified gluten-free.

Alternatives to Coconut Flakes

The coconut flakes add some texture to the crisp topping, you can use small or large unsweetened coconut flakes. If you don't have coconut flakes on hand, try adding some chopped pecans or almonds to the crisp topping before baking.

What To Serve This Rhubarb Apple Crisp With

I love serving this crisp with some coconut-based ice cream. For those who have dairy, they might choose some plain yogurt, Greek yogurt or regular ice cream.

Nutrition

Want To Pin This Rhubarb Crisp Recipe For Later?

The post Roasted Rhubarb Apple Crisp – 6 Ingredients [Vegan, Gluten-Free] appeared first on The Conscious Dietitian.

Almond & Tempeh Vegan Meatballs Recipe [GF]

Thu, 07 May 2020 18:00:39 +0000

This almond and tempeh vegan meatballs recipe is a quick and delicious way to add some variety to dinner. Following a plant-based diet doesn’t mean that you can’t enjoy some of your favourite dishes. I love serving these tempeh meatballs with a pasta bolognese sauce, or on their own on a light salad. A simple and delicious fuss-free recipe, and it’s vegan and gluten-free!

Tempeh is a must in any plant-based foodies repertoire. Tempeh originated in Indonesia, and Indonesians enjoy it fried and spicy and often will add it to dishes such as Gado Gado (see my simplified recipe for Simple Peanut Sauce Indonesian Style), or enjoyed fried in a spicy sambal and served with rice. It is as versatile as tofu, but many prefer the firmer texture of tempeh over its soybean cousin. Here is my play on tempeh, and a good one to get you started on your tempeh journey – Easy Almond Tempeh Vegan Meatballs.

Ingredients for Tempeh Vegan Meatballs: Spring onion, garlic, soy sauce, nutritional yeast, almonds (or any nut), sage (or any herb), tempeh

Why I Made This Tempeh Vegan Meatballs Recipe

Tempeh Is Healthy

Tempeh is made from fermented soybeans and uses the whole soybean so it is higher in protein and fibre compared to its cousin tofu. Compared to tofu, tempeh is much higher in zinc and iron as well (see my post Zinc Rich Foods For Vegetarians)

Tempeh Is A Fermented Foods

I’ve written about the benefits of fermented foods in previous posts (see Fermented Foods Recipes and Health Benefits and How To Improve Gut Health Naturally – Prebiotics, Probiotics & Fermented Foods). The fermentation process of tempeh increases the digestibility of the soybean protein and breaks down the compound phytic acid making the minerals such as iron and zinc more bio-available or absorbable by the body.

These Vegan Meatballs Are So Easy To Make

This recipe is as simple as blending all the ingredients together, rolling into meatballs and baking in the oven. No pre-cooking of anything, a one-bowl dish!

These Vegan Meatballs Are Baked Not Fried

For a healthier take on vegan meatballs, these meatballs are baked in the oven at 350F for 20 minutes. No pan-frying here, resulting in a healthier and lighter meal.

Add the ingredients for tempeh meatballs to a food processor and blend until smooth.

Tips On Making These Tempeh Vegan Meatballs Recipe

Don’t Have A Food Processor?

You can make these meatballs without a food processor if you mince all the ingredients really small with a knife, and instead of almonds use the same amount of almond flour or almond meal. You may need to add some additional oil or water to help the binding process. You can use almond butter, and you will not need the additional water or oil.

Pan-Frying These Meatballs

If you don’t want to bake the vegan meatballs, you can choose to pan-fry them in a cast-iron frying pan or any other heavy-duty frying pan. Heat some olive oil over medium-high heat and add the meatballs with the oil is heated. Pan-fry for about 5 minutes, and then rotate the meatballs for a total of 3 rotations. Nothing needs to be cooked in these vegan meatballs, just heated and the outside made crisp.

Soaking The Almonds

Soaking the almonds can help to increase the availability of the minerals in the nuts. See my post How To Get Enough Zinc for Vegans and Vegetarians). Simply soak the almonds overnight, or for at least 12 hours. Drain the water and then proceed as per recipe directions.

Increasing the Depth of Flavour

To increase the flavour intensity, first fry the onion in 1/2 tablespoon of olive oil for about 3 minutes. Next, add the garlic and fry for an additional 30 seconds. Remove from heat and proceed with the recipe as per directed.

Grease a baking tray with olive oil and form 10 ‘meatballs’ with the tempeh mixture.

Notes On Making These Tempeh Vegan Meatballs Recipe

Nut Variations

Instead of almonds, you can use any nuts that you have on hand. I have even made them with sunflower seeds which resulted in a delicious creamy base. Try using pecans or cashews.

Using Dried Herbs and Flavour Enhancers

If you don’t have onion and garlic on hand you can use the powdered version. Start with 1 tablespoon of onion powder and 1/2 tablespoon of garlic powder. You can flavour these meatballs with any dried herbs and spices you have on hand, try oregano and thyme for an Italian inspired meatball, or 1 tablespoon of curry powder for an Indian inspired meatball.

Freezing These Vegan Meatballs

You can make a bigger batch of these meatballs and freeze for later. After you have rolled the meatballs, place in a container in a single layer then freeze for up to 6 months. When you are ready to use them, let them defrost and then bake them as per recipe directions.

Making Them Nut-Free

Omit the almonds and use the same amount of sunflower seeds. You can also use sunflower seed butter if you have that on hand.

What To Serve These Vegan Meatballs With

I love serving them with this delicious Glory Gowl Dressing – Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing
Or try this creamy vegan Miso Tahini Dressing – Japanese Salad Bowls with a Miso Tahini Dressing and Brown Rice
Serve them on their own, as an appetizer and a dipping sauce such as hummus or tzatziki
Make a simple tomato sauce and serve it with some spaghetti

Want To Pin This Vegan Meatball Recipe For Later?

Did you make this Almond and Tempeh Vegan Meatball Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

Easy Almond and Tempeh Vegan Meatballs

Tempeh is a great alternative to tofu and packs in more nutrients per serving. These Tempeh Vegan 'Meatballs' are a great way to add protein to salads, but they also go well in more hearty dishes such as spaghetti or sandwiches.

Course Side Dish

Cuisine Italian

Keyword Almond Vegan Meatballs, Easy Vegan Meatballs, Vegetarian Meatballs

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings meatballs

Calories 65kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 package (200g) tempeh organic
3 sprigs green onion greens and whites sliced
1 clove garlic roughly chopped
2 tbsp nutritional yeast flakes
1/2 tbsp soy sauce or tamari organic
1-2 tbsp water
1/4 cup almonds or any other nut
1 tbsp fresh herbs of your choice such as sage, thyme, oregano, or 1 tsp dried
1/8 tsp sea salt
1/8 tsp black pepper ground
1/2 tbsp olive oil extra-virgin (optional)

Instructions

Preheat oven to 350 degrees Fahrenheit.
Combine all of the ingredients except for the olive oil in a food processor and process until smooth. This can take up to 3 minutes depending on the quality of your food processor. If the mixture is too thick, add an additional 1 tablespoon of water (for 2 tablespoons total).
When the mixture is well blended, take small amounts of the mixture and roll it in your palms to create 10 golfball sized tempeh balls.
Line a baking tray with baking paper, or grease with 1/2 tablespoon of olive oil. Place the 10 formed meatballs on the tray and space the meatballs evenly out.
Cook for a total of 20 minutes, rolling the tempeh meatballs once halfway through the cooking process to ensure even browning.
Once they are finished cooking, serve them with your favourite salad, or with a delicious tomato sauce on pasta!

Notes

Nut Variations

Instead of almonds, you can use any nuts that you have on hand. Try using pecans or cashews.

Using Dried Herbs and Flavour Enhancers

If you don't have onion and garlic on hand you can use the powdered version. Start with 1 tablespoon of onion powder and 1/2 tablespoon of garlic powder. You can flavour these meatballs with any dried herbs and spices you have on hand, try oregano and thyme for an Italian inspired meatball, or 1 tablespoon of curry powder for an Indian inspired meatball.

Freezing These Vegan Meatballs

Making Them Nut-Free

Omit the almonds and use the same amount of sunflower seeds. You can also use sunflower seed butter if you have that on hand.

Nutrition Analysis Done Per 'Meatball'

Nutrition

The post Almond & Tempeh Vegan Meatballs Recipe [GF] appeared first on The Conscious Dietitian.

Tahini Coconut No-Bake Energy Balls |GF

Thu, 30 Apr 2020 18:11:45 +0000

The combination of tahini and honey is one of my all-time favourites. Add a little toasted coconut into the mix and you have yourself a gourmet treat! I love making a big batch of these no-bake energy balls, to have on hand for when I need a healthy snack. They taste great frozen as well!

With so many energy ball recipes available on the internet, what makes these Tahini Coconut No-Bake Energy Balls different? Tahini is made from roasted sesame seeds, and that’s exactly what it tastes like – some would describe the flavour as nutty or earthy. When tahini is married with honey, it offers an amazing combination – and this healthy snack is so delicious could be mistaken for a dessert. This no-bake energy ball recipe is comparable to my 100 Calorie Peanut Butter Energy Balls which are one of the most popular recipes on my blog.

Ingredients for Tahini Coconut No-Bake Energy Balls: Oats, hemp hearts, sunflower seeds, tahini, honey, toasted coconut and ground ginger.

Why I Made These Tahini Coconut No-Bake Energy Balls

This Is A Healthy Energy Ball Recipe

Tahini is made from roasted sesame seeds and is a good source of calcium, as well as other minerals including magnesium and iron. It is a nice addition to any plant-based repertoire as it contains some essential minerals which can be harder to access from other foods.

An Easy Coconut Protein Ball

Each tahini coconut no-bake energy ball contains 4 grams of protein, which is a good amount of protein given their small size. This is an ideal amount of protein for a snack and will help stabilize the blood sugar level effect from the natural sugar in the honey.

These Are No-Bake Energy Balls For Diabetics

A healthy and delicious snack that is diabetic friendly. These no-bake energy balls are suitable for diabetics because they contain 2.5 grams of fibre, 4 grams of protein and healthy fats from the tahini and seeds. All these factors combined help to stabilize the blood sugar effect from the honey.

Making Energy Balls For Kids

Energy balls are a great recipe to make with kids. Precise measurements are not needed, and getting kid’s hands dirty is a good way to expose them to new foods, such as tahini or hemp hearts.

These Are Nut-Free Energy Balls

This recipe is different from most other energy ball recipes in that it is nut-free. Tahini is made from sesame seeds, so it would be classified as allergen-free and would be allowed in schools.

Add all of the ingredients for Tahini Coconut No-Bake Energy Balls to a bowl.

Tips For Making These Tahini Coconut No-Bake Energy Balls

Which Tahini To Use

Tahini comes in raw or roasted form. I love the flavour of roasted tahini, and generally, I try to purchase mine in larger quantities from Middle Eastern grocers which tends to be in the roasted form. If you are looking to maximize nutrition by opting for raw sesame seeds, purchase raw tahini (for more information on the raw diet see my post Is A Raw Diet For You?)

Do I Need To Add Water?

This depends on how liquid your tahini is; some tahini tends to have the texture of peanut butter, and others can be more liquid. Follow the recipe as per instructions, and while forming the no-bake energy balls, if they seem to dry add one tablespoon of water.

Freezing These Energy Balls

Make a big batch of them and freeze some for later as they taste great straight out of the freezer. They will stay good in the fridge for at least a week after they are prepared.

Rolling The Energy Balls

When you are rolling the energy balls between the two palms of your hands if you are finding the energy balls are sticking to your hands just simply wet your hands. Wet your hands under running water between every 4 to 5 energy balls.

Mix all of the ingredients for the tahini energy balls in a bowl before letting it sit in the fridge for 30 minutes.

Notes For Making These Tahini Coconut No-Bake Energy Balls

Making Gluten-Free Energy Balls

Make sure to purchase certified gluten-free oats. Oats themselves do not contain gluten but can become contaminated during processing, and this can be an issue for anyone who has celiac disease.

Making Vegan Energy Balls

As much as I love the combination of honey and tahini, I can respect that there are many reasons why someone would want to avoid honey. You can use maple syrup in place of honey, though it tends to not be as sticky so more tahini might be needed.

Variations For Hemp Hearts

If you don’t have hemp hearts on hand you can omit the hemp hearts and use an additional 1/4 cup of sunflower seeds.

Alternatives To Tahini

Feel free to use peanut butter or almond butter in this recipe. I personally like it with cashew butter.

Want Some More Tahini Recipes?

Tahini is a staple in my house, try some of these favourite recipes:

Want Some More Hemp Recipes?

Want Some More No-Bake Energy Ball Recipes?

Want To Save This Tahini Coconut No-Bake Energy Ball Recipe For Later?

Did you make this recipe for Tahini Coconut No-Bake Energy Balls? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Tahini Coconut No-Bake Energy Balls |GF

This No-Bake Tahini Energy Ball Recipe with Toasted Coconut marries the beautiful combination of tahini and honey. They are as delicious as they are healthy, with 4 grams of protein per energy ball and 2.5 grams of fibre. Make a big batch of these delicious treats and freeze them for later!

Course Snack

Cuisine American

Keyword energy balls vegan, healthy energy balls recipe, no-bake vegan energy balls

Prep Time 10 minutes

Resting Time 30 minutes

Total Time 40 minutes

Servings balls

Calories 135kcal

Author Rachel @ The Conscious Dietitian

Ingredients

2/3 cup toasted shredded coconut unsweetened
1 cup oats traditional
1/2 cup tahini paste
1/4 cup hemp hearts
1/4 cup sunflower seeds
1/4 cup honey unpasteurized
1/8 tsp fine salt optional
1/4 tsp ground ginger optional
1 tbsp water optional

Instructions

If the coconut is not already toasted, heat a heavy bottom frying pan over medium-low heat. Add coconut and toast for 2 minutes, stirring the pan regularly so it doesn't burn. Make sure you watch it, you will know when it is done when the coconut is nice and golden.
Add all of the ingredients except for the water into a mixing bowl and stir well to combine.
Cover bowl and let sit in the refrigerator for around 30 minutes.
Check the mixture, if it seems to dry add the water and mix well.
Now roll the mixture into 15 evenly shaped energy balls using the palms of your hands. If the mixture is sticking to your hands too much to roll properly, wet your hands with a little water inbetween every 3-4 energy balls. Store in an airtight container and keep refrigerated for up to 1 week. They also taste great frozen, taken out as needed.

Notes

Making Gluten-Free Energy Balls

Make sure to purchase certified gluten-free oats.

Making Vegan Energy Balls

You can use maple syrup in place of honey, though it tends to not be as sticky so more tahini might be needed.

Variations For Hemp Hearts

If you don't have hemp hearts on hand you can omit the hemp hearts and use an additional 1/4 cup of sunflower seeds.

Alternatives To Tahini

Feel-free to use peanut butter or almond butter in this recipe. I personally like it with cashew butter.

Nutrition

The post Tahini Coconut No-Bake Energy Balls |GF appeared first on The Conscious Dietitian.

What Is Flexitarian? The Environmental Sustainability of Eating Meat

Thu, 23 Apr 2020 15:14:00 +0000

What is a flexitarian diet? What do flexitarians eat? Are there sustainable meat options? All questions that I have been asking myself as I sort through my version of ethical eating. Read on for my view on flexitarian eating, and I have included some of my top flexitarian recipes.

Finishing touches on Shakshouka, baked eggs in spices with tomato base topped with cheese.

The new Canadian Food Guide is out and with the removal of the Dairy Food Group, and the focus on Plant-Based Proteins over meat, it has sparked a lot of healthy conversation. The benefits of a plant-based diet for general health and environmental sustainability have been discussed in previous posts, and if you have landed on my blog you are likely interested in eating for a healthy planet (see my post Health and Environmental Benefits of a Plant-Based Diet). For many people, eating meat can be part of a healthy sustainable diet. For those who wish to consume meat sustainably and consciously, and follow more of a ‘Flexitarian” approach, here are some tips on how to make the right choice for environmental sustainability, and your health.

How to Be A Flexitarian

What Is A Flexitarian?

A flexitarian is a person who has a primarily vegetarian diet but occasionally eats meat or fish. Following a flexitarian diet may mean that you eat mostly plant-based, but you don’t want to follow the strict rules of using the term ‘vegan’ or ‘vegetarian’.

What Does A Flexitarian Eat?

A flexitarian sources most of their proteins from plant-based proteins including lentils and beans (see this recipe for BEST Lentil Salad with a Mustard Vinaigrette), and will occasionally eat some meat. Those who eat mostly plant-based but consume some seafood but no meat are called ‘pescatarians’, those who eat mostly plant-based but include dairy in their diets are called lacto-vegetarians, and if they eat eggs the term is lacto-ovo-vegetarian.

How Often Do Flexitarians Eat Meat?

There is no defined limit to the amount of meat a flexitarian might eat. As flexitarians eat mostly plant-based proteins, they might eat meat once per week, or as little as once per month, or only when it is served at a gathering.

Do Flexitarians Eat Dairy?

Flexitarians may decide to eat dairy, just like eggs and meat. Flexitarians are mostly plant-based so dairy won’t be a large part of their diet, but they may choose to consume it occasionally or if served it at a gathering.

5 Ingredient Beet Dip Recipe with Cream Cheese

How To Eat A Healthy Flexitarian Diet

Choose Grass-Fed or Pasture-Raised Beef

Grass-fed cattle have a healthier fat profile compared with conventional beef with higher amounts of omega-3 fatty acids including EPA and DHA. Grain-fed cattle have increased levels of omega-6 fatty acids which are pro-inflammatory, and reduce levels of omega-3 utilization in the body.

Omega-3 to Omega-6 Ratio In Grass-Fed Beef Versus Feedlot Beef

Studies have documented an omega-3 to omega-6 ratios in grass-fed beef in the order of 1:1 to 1:3, whereas in animals that spend the last portion of their lives on feedlots, the ratios found in their meat can be between 1:5 and 1:7.

Why The Omega-3 To Omega-6 Ratio Is Important

Some researchers attribute the pro-inflammatory state of the human body, and a ratio of omega-3 to omega-6 at 1:10 as a risk factor for obesity, diabetes, cardiovascular disease, and any disease with roots in inflammation; this would include dementia and the mental diseases of aging. See How To Get Your Omega-3s for Vegetarians and Vegans for more information on why the ratio of omega-3 to omega-6 is important for chronic disease prevention.

What About Processed Meat?

Processed meat including ham, bacon and sausages has been linked to colorectal cancer. The International Agency for Research on Cancer (IARC), a branch of World Health Organisation (WHO) states that with each 50-gram portion of processed meat eaten daily comes an 18% risk of colorectal cancer.

It is important to note that this is a relative risk which really translates to a 1.18% increased risk of developing bowel cancer with each 50-gram serving of processed meat. You can read the World Cancer Research Fund report here. Bottom line – best to limit it.

Chicken Is Healthier Than Beef – But Don’t Eat The Skin

Chicken does contain less saturated fat than red meat. Although the new trend is to not concern ourselves so much with saturated fat, we need to consider that the fatty tissues in the animals we eat are where toxins, hormones and antibiotics are stored. These unwelcome additions will be stored in higher amounts in the skin of a chicken, as well as the fatty tissue of red meat. Choose the leanest cuts, and organic if possible.

Choose Antibiotic-Free Meat

Antibiotics are not only used to treat sick animals but also used in meat production to promote growth in otherwise-healthy animals by giving them sub-therapeutic doses. This has contributed to the growth of antibiotic-resistant strains of Salmonella, Campylobacter, and E. coli, which have caused difficult-to-treat human infections.

Limit High-Temperature Cooking of Meat

BBQing or grilling meat can produce the inflammatory Advanced Glycation End Products (AGE). AGEs have been linked to Alzheimer’s disease, atherosclerosis, skin ageing, and rheumatoid arthritis. They are formed when the protein in meat is exposed to prolonged thermal heating (or sterilization). This is commonly found in fried, BBQ’d, broiled, pan-fried, deep-fried and microwaved foods.

How To Reduce Exposure To AGE’s In Meat

To reduce exposure to AGEs, grill using a marinade and do not char the flesh food. Cook at temperatures less than 350F – baking, roasting, poaching and stewing are best. Garlic, mustard, cider vinegar, melon juice and dry wines may slow AGE formation (as well as an increase in antioxidants such as vitamin A, C, E, and selenium which can further delay AGE formation).

Plant-Based Foods Contain Les AGE’s

Carbohydrate-rich foods such as vegetables, fruits, whole grains, and even milk contain relatively few AGEs, even after cooking. For more information on which foods contain AGEs see here.

Sustainability of a Flexitarian Diet

Sustainability of Grass-Fed Verses Feedlot Beef

Grazing of cattle helps to build soil quality, and the process of raising grass-fed beef will consume much less energy than conventional farming. Feedlot beef requires extra energy input into the growing of the feed (which includes water), making feed into pellets, the use of fertilizers, and transporting the pellets.

Growing Cattle Fed and Land Use

The crops that are grown to feed livestock use 33% of total arable land globally and necessitate land clearing on a large scale. This high need for land for growing feedlot cattle’s grain should be considered when arguing the point of increased land requirements for the grazing of grass-fed beef farming versus feedlot cows.

Some farmers see grass-fed beef as a potential inroad for the next generation of farmers because it doesn’t require as much capital as other farming methods.

Is Fish More Sustainable Than Meat?

Seafood also provides many of the nutrients that meat does, but it also comes with its sustainability considerations. See my post on 5 Sustainable Seafood Tips and Is Aquaculture Sustainable? Or Is There Something Fishy About Fish Farms? for more information on how to choose sustainable seafood.

Why Is Chicken More Sustainable Then Beef?

Chicken is the most efficient terrestrial meat you can eat, with just 2 kilograms of feed input required to produce 1 kilogram of meat. This is significantly less than the 7 kilograms of feed to produce 1 kilogram of beef. Chicken is also fairly efficient in terms of land usage, requiring only a small area for a short amount of time.

Why Is Free-Range Chicken More Sustainable?

A free-range chicken will be allowed to roam outside during daylight hours, have a lower stocking density than conventional chicken, and are free from antibiotics (see below on why this is better for the environment) and fed natural foods. Organic is better still – better conditions for the animal and a minimum of 95 percent organic feed (which includes non-genetically modified material – see my post Genetically Modified Foods – What This Means For Your Health and The Health Of The Environment).

Shakshouka: Baked eggs and cheese in spices and tomatoes, covered in parsley

Are Eggs Sustainable?

Both chickens raised for meat and laying hens require around the same amount of land and feed. When considering the sustainability of eating eggs it is pasture eggs that get the gold star. The environmental benefit comes from when cattle and chickens are rotated on the same pastureland, where hens can pick out and eat the bugs from cowpies, providing the bird with important nutrients and helping tamp down fly problems. For more on the health benefits of eggs see my post – The Health Benefits of Eggs – And Why I Eat Eggs.

Is Wild Meat More Sustainable Then Beef?

Game meats including bison, venison and moose are better choices in terms of sustainability when compared to cattle, as they release less methane. The methane emissions from the digestion in cows and sheep represent a massive amount of greenhouse gas emissions globally.

Antibiotic Use and Environmental Impacts

Antibiotics from animal feed and waste are released into the environment and leach into soil or drinking water. Many larger and smaller meat production operations have gotten on board with limiting the use of antibiotics. Some producers are looking into the use of probiotics for their animals to produce healthy gut flora and immunity while increasing disease resistance.

5 Reasons You Should Be Eating Legumes Plus A Simple Prep Guide

So Is A Flexitarian Diet Sustainable?

We have considered some of the major issues surrounding meat consumption – rampant antibiotic usage, contamination of local land and water by fertilizers used to produce feed, the devastation of the world’s forests cleared for land on which to raise more livestock (or for their feed), and water usage.

Above all of this, the more important issue is the creation of greenhouse gas. Livestock produces more greenhouse gas than the emissions caused by transportation or anything else except energy production. In the end, it just makes sense to eat less.

If you do eat meat, choose organic, free-range or grass-fed where possible. It will come with a higher price tag but will also come with health benefits and a smaller environmental footprint. Eating less of it will help mitigate any price difference, and will leave room for other healthy plant-based alternatives including legumes, hemp and fermented soy.

Looking For A Flexitarian Meal Plan?

See my plant-based meal plan below and consider adding in a few of these egg and dairy-based recipes to it, and a few servings of fish. See my post 5 Sustainable Seafood Tips for the most sustainable seafood options.

Here are some flexitarian recipes:

Plant-Based Meal Plans

References for What is Flexitarian – The Environmental Sustainability of Eating Meat

World Health Organisation – Processed Meat and Cancer
World Cancer Research Fund: Food, Nutrition, Physical Activity, and the Prevention of Cancer
Todays Dietitian: Grass-Fed vs Conventional Beef
Todays Dietitian: Antibiotics in Meat
Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet
Mark Bittman: Food Matters

The post What Is Flexitarian? The Environmental Sustainability of Eating Meat appeared first on The Conscious Dietitian.

Raw Chocolate Date Bars | Vegan GF

Fri, 17 Apr 2020 21:26:00 +0000

I am all about the minimal ingredient recipes. I love that these raw chocolate date bars can be made with as little as 4 ingredients, and they are naturally refined-sugar free, gluten-free and vegan. A simple healthy dessert recipe that can be made in batches, and frozen for later – when you need that sweet treat.

The best thing about making raw desserts is that they are naturally free of refined flour and refined sugar. Most of the time they are sweetened with dates, which are not only a great natural sweetener, they are also packed full of fibre and potassium. Here is my recipe for a Raw Chocolate Date Bars which rivals my other favourite raw chocolate date bar recipe, this favourite Raw Chocolate Brownie with Caramel Icing.

Ingredients for Raw Date Bars: Dates, Hemp, Cacao Powder, Cacao Nibs, Coconut, Salt

Why I Made These Raw Chocolate Date Bars

These Date Bars Are Simple To Make

This healthy snack is as easy as soaking the dates, then adding all the ingredients to a food processor. Press the mixture into a pan and let set in the fridge before cutting into desired bar size.

These Are Healthy Date Bars

The dates are packed full of soluble fibre, which has been shown to help regular blood sugar and cholesterol levels. Cacao and cacao nibs are naturally high in flavonol antioxidants (see my post Raw Chocolate Brownie for more information on the antioxidant content of different forms of chocolate), and hemp is one of the best plant-based sources of protein (see my post Hemp Milk Nutrition & Hemp Milk Recipe for more information on hemp).

The Health Benefits of Chocolate

Cacao contains polyphenol antioxidants which may have the potential to prevent heart disease. These flavonoids are the antioxidants that are commonly found in fruits, vegetables, tea, wine, and coffee. See post on Raw Chocolate Brownie for more information on the antioxidant content of different forms of chocolate.

This is a 4-Ingredient Snack

I love the simplicity of this healthy snack which can be made with as little as 4 ingredients. The salt and coconut topping are completely optional and can be omitted.

Soak the dates in hot water to soften them for at least 1 hour.

Tips On Making These Raw Chocolate Date Bars

Making These Date Bars Without A Food Processor

If you don’t have a food processor, you can chop the dates before soaking them to make them easier to blend with the other ingredients. After the dates have soaked for at least 1 hour, mash them with a fork until they are smooth. Then you can add the remaining ingredients and mix until well combined. The resulting date bar will be more textured, but will still hold together and be just as delicious.

Soaking The Dates

Soaking the dates helps the mixture blend more smoothly, but is not necessary. If you have a quality food processor or Vitamix you can skip this step if you are short on time. You may need to add an additional 2 tablespoons of water to help the mixture blend.

Which Pan To Use

If you don’t have a small 6 x 6-inch pan, you can use any larger pan and just press the mixture into your desired shape. As an example, if you have a 9 x 9-inch pan, you can put the mixture in the middle and spread it to your desired thickness – knowing that the mixture will not reach the edges of the pan.

Add all ingredients to a food processor.

Notes Making These Raw Chocolate Date Bars

Making These Date Bars Only 4 Ingredients

The coconut topping and added salt are completely optional and these date bars taste great without them. You can also omit the cacao nibs or hemp hearts (not both). See below for alternatives for these ingredients.

Alternatives to Hemp Hearts

I love hemp hearts because they add some protein, which is helpful to stabilize blood sugar levels. The natural sugar from the dates will spike your blood sugars (some peoples more than others), so the addition of some protein (or fat) will help dampen this. Hemp hearts are smooth, and break down nicely once processed – sunflower seeds work as an alternative both for their smooth texture and blood sugar stabilization.

Alternatives to Cacao Nibs

Cacao nibs are basically cocoa beans that have been chopped up, with no additional processing (see my post Two Ingredient Raw Chocolate Recipe. They are great because they add a little crunch as the cacao nibs keep their texture through the processing. To keep the crunch factor without cacao nibs, try adding some whole nuts such as almonds, walnuts or pecans, halfway through the processing – once the dates have already been mostly broken down.

Flavour Variations

You can use this recipe as a base and try these different flavour combinations

Chocolate Orange Date Bar: Add 2 tablespoons fresh orange juice in place of the water and the zest of one orange (organic is best)
Mint Chocolate Date Bar: Add 10 drops of peppermint essense to the ingredients before blending
Lavender Chocolate Date Bar: Add 2 tablespoons of fresh lavender to the ingredients before blending
Rosemary Date Bar: I love this combination of rosemary and chocolate, with a pinch of salt. Add 2 tablespoons of fresh rosemary or 1 tablespoon of dried rosemary to the ingredients before blending.

Purchasing Fair Trade Cacao

Fair Trade and Rainforest Alliance both provide training programs for farmers which have led to higher yields, better quality cocoa, and subsequently more income to farmers. I’ve referenced the importance of considering the welfare of farmers in this post – Have a Heart – Ethical Chocolate.

Want Some More Healthy Snack Recipes?

Looking for some more sweet and healthy snack recipes? Try these favourites:

Want Some More Healthy Chocolate Recipes?

Chocolate is my favourite go-to dessert. Try some of these favourite chocolate recipes:

Want To Pin This Date Bar Recipe For Later?

Did you make this recipe for Raw Chocolate Date Bar? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Raw Vegan Chocolate Date Bars with Hemp

A simple and healthy treat that can be enjoyed any time of the year. Simply add all ingredients to a food processor and blend until smooth. Feel free to play around with the ingredients, it also tastes great with walnuts in place of hemp hearts.

Course Dessert

Cuisine Canadian

Keyword date and nut bars, healthy date bars, raw bars recipe dates

Prep Time 15 minutes

Setting Time 30 minutes

Total Time 15 minutes

Servings squares

Calories 200kcal

Author Rachel @ The Conscious Dietitian

Ingredients

2 cups dates pitted
3/4 cup cacao powder fair trade
1/2 cup hemp hearts
1/4 cup cacao nibs
1 tsp salt optional
1/4 cup water
1/4 cup shredded coconut unsweetened, optional

Instructions

Soak your dates in hot water for at least an hour. This helps soften them for the blending process.
Drain the dates, reserving the water. Add all of the ingredients except for the coconut into a good quality food processor. Add 1/4 cup of the date soaking water during the processing to help the mixture blend. Process until smooth.
Line a 6 x 6" pan with baking paper and press mixture down firmly into it, using your fingers to make sure it is even. Sprinkle with shredded coconut if using, pressing it into mixture slightly. Let the date bars set in the fridge for about 30 minutes to firm up. Cut into 9 even squares before serving.

Notes

Making These Date Bars Only 4 Ingredients

The coconut topping and added salt are completely optional and these date bars taste great without them. You can also omit the cacao nibs or hemp hearts (not both).

Alternatives to Hemp Hearts

Hemp hearts are smooth, and break down nicely once processed - sunflower seeds work as an alternative both for their smooth texture and blood sugar stabilization.

Alternatives to Cacao Nibs

To keep the crunch factor without cacao nibs, try adding some whole nuts such as almonds, walnuts or pecans, halfway through the processing - once the dates have already been mostly broken down.

Flavour Variations

You can use this recipe as a base and try these different flavour combinations

Chocolate Orange Date Bar: Add 2 tablespoons fresh orange juice in place of the water and the zest of one orange (organic is best)
Mint Chocolate Date Bar: Add 10 drops of peppermint flavour to the ingredients before blending
Lavender Chocolate Date Bar: Add 2 tablespoons of fresh lavender to the ingredients before blending
Rosemary Date Bar: I love this combination of rosemary and chocolate, with a pinch of salt. Add 2 tablespoons of fresh rosemary or 1 tablespoon of dried rosemary to the ingredients before blending.

Purchasing Fair Trade Cacao

Fair Trade and Rainforest Alliance both provide training programs for farmers which have led to higher yields, better quality cocoa, and subsequently more income to farmers.

Nutrition

The post Raw Chocolate Date Bars | Vegan GF appeared first on The Conscious Dietitian.

Pantry Essentials For Meal Planning on a Plant-Based Diet

Sun, 12 Apr 2020 18:22:48 +0000

Now more than ever we need to think about how we are stocking our pantries. We want to have a good balance between things that are going to nourish our bodies, food items that are practical and can create a quick healthy meal, and some items to help us curb our cravings for sugar and sweets for those long days at home. Here are some of my top pantry essentials for meal planning on a plant-based diet.

Ingredients for French lentil stew: ginger, garlic, onion, coriander, cayenne, carrots, couscous, lentils and parsley

I have been thinking a lot about how I have been stocking my pantry lately, and how by limiting my trips to the grocery store this is changing how I have been eating. Meals are still nutritious and delicious, but they do take a little more creativity and no longer am I following recipes from my favourite online bloggers. I wanted to put together some tips on how to stock your pantry with pantry essentials, and some of my strategies on how to create simple and healthy meals out of what you have on hand.

Ginger French Lentil Stew with Couscous Recipe

Pantry Essentials For Meal Planning

Stock Your Pantry With 5 Grains

Grains can be stored for long periods of time, especially if they are stored properly. Heat, air and moisture are the enemies of whole grains; store any opened bags and containers of grains in sealable glass jars, such as mason jars, glass peanut butter, or pasta sauce jars that have been well washed to keep your grains fresh. Keep your jars of grains in a dark cupboard, away from direct light and heat. Choose nutritious grains that are higher in fibre and lower glycemic index – see list below.

Some of my favourite grains to have on hand:

Basmati Rice
Brown Rice
Wild Rice
Black Rice
Quinoa
Bean Pastas
Couscous
Oats, traditional
Barley

Some Of My Favourite Recipes Featuring Grains

Recipe for Japanese Salad Bowls with Eggs and a Miso Tahini Dressing

Have 3 Proteins On Hand

The great thing about plant-based proteins is that they have a longer shelf-life than other sources of protein. Dried legumes will stay good for years if stored properly, in sealed containers outside of direct sunlight and heat. Tofu and tempeh can be frozen, and often taste better, developing a firmer more textured consistency. A quality peanut butter will stay good for one year out of the fridge.

Some of my favourite plant-based proteins to have on hand:

Dried Legumes (e.g. red lentils, brown lentils, chickpeas, black beans, mung beans, pinto beans)
Canned Beans (e.g. chickpeas, kidney beans, black beans)
Tofu, organic
Tempeh, organic
Edamame Beans, frozen and shelled, organic
Peanut Butter, natural
Hemp Hearts
Eggs, free-range*

*Not a plant-based protein, but see my post The Health Benefits of Eggs + Why I Eat Eggs for why I have included them in this list.

Some Of My Favourite Recipes Featuring Plant-Based Proteins

Vegan Buddha Bowl with a Miso Tahini Dressing

Choose Long-Storage Vegetables

The current recommendations are to stock up on groceries to last for up to 2 weeks. Some of my favourite vegetables such as kale and baby-spinach might not last that long in your fridge. For these vegetables, you can freeze any leftovers to use in smoothies or smoothie bowls later (see Low Carb Smoothie Bowl with Cauliflower and Greens). Long-storage vegetables go great in roasted sheet-pan dinners, or soups and stews.

Some of my favourite long-storage vegetables include:

Squash (Butternut, Acorn, Kabocha)
Sweet Potato and Yam
Potato
Carrots
Parsnip
Turnips
Beets
Cabbage
Onion
Garlic

Some Of My Favourite Recipes Featuring Long-Storage Vegetables

Easy Vegetarian Bean Soup Budget Friendly

Canned Pantry Staples To Have On Hand

To create some simple and healthy meals, while still allowing for creativity in the kitchen there are a few must-have items to have on hand. Canned tomatoes are essential for my curries with chickpeas, added to a stew or soup, or for a pasta sauce. Coconut milk can turn a curry or a soup into a five-star dish.

Some of my must-have pantry staples include:

Canned Tomatoes
Canned Coconut Milk
Canned Chickpeas or other Legumes

Condiments and Other Essentials To Have On Hand

Have ingredients on hand to make your own salad dressing or sauce for your Buddha bowl. Spices can take a dish to the next level.

Some condiments and other essentials might include:

Soy Sauce or Tomari
Miso
Apple Cider Vinegar
Tahini
Olive Oil or Avocado Oil
Spices
Mustard
Hot Sauce
Nutritional Yeast
Vegetable Stock

Some Recipes That Can Be Made With These Essentials Include

Healthy Snacks and Baking Supplies To Have On Hand

More time inside might trigger your desire to bake or create healthy snacks. Having ingredients on hand may help curb your craving for salty chips or other junk-foods. I love making popcorn with nutritional yeast, or baking healthy cookies, or making energy balls to make sure I always have a healthy snack on hand.

Some healthy snack ingredients might include:

Popcorn
Almond Flour
Whole-wheat Flour
Honey
Eggs
Baking Soda and Baking Powder
Oats
Peanut Butter
Apples*
Frozen Berries*

*Apples can stay good for 1 to 2 months in your fridge, and frozen berries are great to have on hand for smoothies, healthy crumbles, or on oatmeal.

Here Are Some Healthy Homemade Snack Recipes

How To Put Together A Healthy Pantry Meal

Base Your Meal Around Your Protein

Think about what protein you want to have for dinner, then build from there. If you are having lentils or beans this will also give you time to prepare them for maximum nutrition – see my post How To Cook Lentils + 5 Reasons Why We Should Eat Lentils. If you have some tofu available – think ok do I have stir-fry vegetables or buddha bowl ingredients? If you have edamame on hand – think do I have ingredients for an Asian soup, or can I make an edamame hummus? Here are some example combinations:

Red Lentils: They break apart nicely so go well in soups or curries.
Green or French Lentils: They hold their shape better so go great on salads, Buddha bowls or in any dish that would traditionally use minced meat.
Chickpeas: You can add them to a curry, on top of a Buddha bowl, on top of a roasted vegetable sheet-pan dinner.
Beans: Beans such as kidney beans, navy beans, pinto beans or bean-mixes go great in salads, soups or stews.
Black-Beans: Great to have on hand to make tacos, just add some Mexican seasoning mix.
Tofu and Tempeh: Great baked or pan-fried and added to stir-frys, on top of Buddha bowls, or into Thai or Indian inspired curries.
Edamame Beans: Add them to soups, or on top of Buddha bowls or salads. Purchase them in the shell and they are a great high protein snack.

How To Use Up Leftover Vegetables

When your crisper is looking pretty bare and your not sure what to make, I like to think of my vegetables as going into four categories. From your vegetables, can you make a one – stir-fry, two – a soup or stew, three – a salad, or four – roasted vegetables.

Stir-fry: cabbage, broccoli, carrot, cauliflower, mushroom, onion, ginger, garlic, bok choy, peppers
Soup or Stew: potato, sweet potato or yam, onion, garlic, celery, carrot, mushroom, parsnip, turnip
Salad: spinach, kale, beets, carrot, cucumber, tomato, sprouts, peppers, cabbage
Roasted Vegetables: potato, sweet potato or yam, mushroom, carrot, broccoli, cauliflower, Brussel sprouts

What Pantry Staples Should I Stock Up On?

What do you go through a lot of in your house? Make a list of items you don’t think you could go without, and make sure you have at least a few week’s supply in your house. For some people this might be coffee, for others, it might be frozen berries. Whatever it is, try to make sure you have slightly more than a 2-weeks supply at home, just in case the grocery store is without on your next shopping trip.

Homemade Hemp Milk Recipe

What To Start Making Your Own?

Make Your Own Milk-Alternatives

In my house, milk alternatives are what I go through the fastest. I try to purchase three 2 litre containers on each shopping trip but sometimes this doesn’t last. You can purchase the UHT packs of milk alternatives that you find on the grocery store shelves, or you can make your own in a pinch.

My favourite is homemade hemp milk because it is so easy. Simply add hemp hearts to a blender, add some water and blend – no straining required. See my recipe for hemp milk here at Hemp Milk Nutrition & Hemp Milk Recipe.

Make Your Own Granola

This is easier than you think, and there is no need to follow a recipe. Choose what you would like in your granola – oats, coconut, seeds, nuts, dates, raisins and combine them all for a simple raw granola or muesli.

You can toast the oats in the oven for about 10 minutes if you wish, and the coconut for 3 minutes. If you are using nuts and seeds such as almonds, walnuts, hazelnuts, sunflower seeds and pepitas you can also toast these for about 7 minutes. See my recipe here for Toasted Muesli with Nuts Seeds and Dates.

Make Your Own Salad Dressing

I love homemade salad dressing, which is not only healthier than store-bought but also tastes better. You just need a few essentials such as a nut or seed butter (I love tahini), a vinegar (apple cider or lemon are my favourites) and some flavours (garlic, ginger, miso, nutritional yeast).

I’ve compiled a comprehensive guide on how to make your own salad dressings at home here in this ULTIMATE Guide On How To Make Salad Dressing.

Last Words On Pantry Essentials For Meal Planning on a Plant-Based Diet

How To Deal With Food Abundance

For some people who are not used to having so much food in the pantry at one time, this could trigger some binge eating habits. When there is a constant reminder of an impending food shortage, this could trigger the brain to go into over-consumption mode.

It is important to be kind to yourself and allow yourself the space to not be 100% perfect during these stressful times. Stocking your pantry with healthy items, and saying no to the chips and treats in the grocery store will also help prevent binge eating on unhealthy choices.

Cook With Family

During these times of social isolation, we have more time to spend with our family. Instead of looking at cooking as a chore, look at it as an activity you can do together. Get creative with each other and don’t be afraid to mess up. If you are on your own, video call one of your closest friends and follow-along a recipe together.

Planning Plant-Based Meals

If your still not feeling confident that you could put together a healthy plant-based meal with the pantry essentials you have on hand, an easy guide is using the ‘hand-model’. Choose a ‘fist-size’ of your starch, a ‘palm-size’ of protein, and ‘2 hands’ of vegetables. No need to get fancy and following these basic guides for portions will help you create a nutritious and balanced meal.

The post Pantry Essentials For Meal Planning on a Plant-Based Diet appeared first on The Conscious Dietitian.

Zinc Rich Foods For Vegetarians

Fri, 10 Apr 2020 20:00:05 +0000

Zinc is becoming increasingly known for its role in immunity, and zinc deficiencies have been linked to an impaired immune response. Some of the best sources of zinc are not suitable for a vegetarian or vegan diet, so I have compiled a list of some of the best zinc rich foods for vegetarians and vegans!

Ingredients for Seedy Peanut Butter Oatmeal Cookies: Peanut butter, honey, sunflower seeds, pepitas (pumpkin seeds), sesame seeds and rolled oats

Zinc is a mineral that we need in small amounts every day for optimal health. It has a role in normal growth and development and helps to keep our immune system strong. Now more than ever people are looking towards zinc and wanting to ensure they are getting enough of this important mineral. While most people can get enough by eating a varied diet, there are certain foods that are particularly good sources of zinc, and certain factors that can impact the availability of this nutrient.

How Much Zinc Do We Need?

What Is The Recommended Intake of Zinc?

Men, 19 years and older – 11 mg per day
Women, 19 years and older – 8 mg per day
Males, 14 – 18 years old – 11 mg per day
Females 14 – 18 years old – 9 mg per day
Youth, aged 9 – 13 years old – 8 mg per day
Youth, aged 4 – 8 years old – 5 mg per day

Do Zinc Recommendations Change During Pregnancy and Breastfeeding?

Zinc is extremely important for growth and development, thus requirements go up during this stage.

Pregnant Women, 19 years and older – 11 mg
Breastfeeding Women, 19 years and older – 12 mg

For baked tofu, slice the extra firm tofu into 1/4 inch thick slices before adding the sesame oil and soy sauce.

Why Is Zinc Important For Vegetarians and Vegans

Can Vegetarians Get Enough Zinc From Food?

The best sources of zinc generally come from animal foods or seafood. Oysters are the highest zinc containing food with up to 59 milligrams per 2 1/2 oz serving (1). Plant-based sources include legumes (beans, lentils), and nuts and seeds, and I have written about how to maximize the zinc absorption from these foods in my post How To Get Enough Zinc For Vegetarians and Vegans. See below for a list of my top Zinc Rich Foods For Vegetarians.

Are Vegetarians More At Risk For Zinc Deficiency?

The bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets because meat is high in bioavailable zinc and may enhance zinc absorption. Vegetarians also typically eat high levels of legumes, whole grains, nuts and seeds which contain phytates that bind zinc and inhibit its absorption (see my post How To Get Enough Zinc For Vegetarians and Vegans).

Do Vegetarians Need To Eat More Zinc?

Vegetarians sometimes require as much as 50% more of the Recommended Daily Allowance (RDA) for zinc than non-vegetarians (2). In addition, they might benefit from using certain food preparation techniques that reduce the binding of zinc by phytates and increase its bioavailability. Techniques to increase zinc bioavailability include:

Soaking beans, grains, and seeds in water for several hours before cooking them.
Consuming more leavened grain products (such as bread) than unleavened products (such as crackers) because leavening partially breaks down the phytate, so the body can absorb more zinc.
See my post How To Make Sprouts & Health Benefits Of Sprouting Foods for more information on increasing the bioavailability of zinc.

Lentil Salad with Sprouts

What Are The Best Zinc Rich Foods For Vegetarians?

What Are The Top Zinc Rich Foods For Vegetarians?

Some of the best sources of zinc on a plant-based diet include:

Pumpkin Seeds or Pepitas
Baked Beans
Tempeh
Tofu
Legumes (beans and lentils)

What Is The Amount Of Zinc In These Vegetarian and Vegan Foods?

Serving Size and Zinc Content per mg (1)

Vegetables and Fruit

This food group contains very little zinc

Grains and Grain Products

Wheat germ, 30 mL (2 Tbsp) – 2.4 mg
Cereal, bran, 30 g – 1.7-1.9 mg
Wild rice, cooked, 125 mL (½ cup) – 1.2 mg

Protein Foods

Aduki beans, cooked, (1 cup) – 4.1 mg
Pine nuts, (¼ cup) – 3.1 mg
Pumpkin or squash seeds, 60 mL (¼ cup) – 2.6-4.4 mg
Baked beans, canned, 175 mL (¾ cup) – 4.3 mg
Tempeh/fermented soy product, cooked, 150 g (¾ cup) – 2.4 mg
Nuts (pine, peanuts, cashews, almonds), without shell, 60 mL (¼ cup) – 1.1-2.2 mg
Lentils, cooked, 175 mL (¾ cup) – 1.9 mg
Dried peas (chickpeas/garbanzo beans, black-eyed, split), cooked, 175 mL (¾ cup) – 1.1-1.9 mg
Sunflower seeds, without shell, 60 mL (¼ cup) – 0.6-1.8 mg
Cashew butter, 30 mL (2 Tbsp) – 1.9 mg
Tofu, prepared with magnesium chloride or calcium sulphate, 175 mL (¾ cup) – 1.2-1.7 mg
Soy nuts, 60 mL (¼ cup) – 1.4 mg
Tahini/sesame butter, 30 mL (2 Tbsp) – 1.4 mg
Peanut Butter, natural, 30 mL (2 Tbsp) – 1.4mg
Refried beans, 175 mL (¾ cup) – 1.1 mg

Vegetarian Options

Cheese (cheddar, swiss, gouda, brie, mozzarella), 50 g (1½ oz) – 1.2-2.2 mg
Ricotta cheese, 125 mL (½ cup) – 1.8 mg
Yogurt (plain, fruit bottom), regular or low fat, 175 mL (¾ cup) – 0.7-1.0 mg
Greek yogurt (plain, fruit bottom), regular or low fat, 175 mL (¾ cup) – 0.9 mg
Milk (3.3% homo, 2%, 1%, skim, chocolate, buttermilk), 250 mL (1 cup) – 1.0-1.1 mg
Egg, cooked, 2 large – 1.2-1.3 mg

A Note On Oysters

Some vegetarians might be OK with eating oysters because they lack a central nervous system. Oysters contain the most amount of zinc out of all foods with 46 mg to 59 mg per 2 1/2 oz serving of wild, cooked eastern oysters or 25 mg for the same amount of Pacific oysters. Pacific oysters tend to be higher in cadmium, and Health Canada recommends that adults eat no more than 12 oysters per month and that children eat no more than 1 to 2 oysters per month (1).

Ingredients for making a Pumpkin Spiced Latte. Use already ground spices for ease, brewed coffee, pumpkin puree, and cashews for making a simple cashew milk.

Making Sure You Are Getting Enough Zinc Rich Foods For Vegetarians

Eat A Variety Of Foods

Even though pepitas are a great source of zinc, we should rely on them as our only source of zinc. Getting a wide variety of plant-based proteins will help ensure we are meeting our recommended intake of zinc, as well as other important nutrients. Add some sunflower seeds to breakfast, have some Baked Tofu for lunch, and have a Lentil Stew for dinner.

Plan A Head And Soak Your Legumes

Soaking your lentils and beans is a great way to improve the availability of zinc. Aim to soak your smaller lentils and split peas for 6 hours or up to 12 hours. Larger beans including black-beans and chickpeas should be soaked for 24 hours. Make sure to discard the water and add new water before cooking. See my post How To Cook Lentils + 5 Reasons Why We Should Eat Lentils.

Be Mindful Of Supplements

Certain supplements and medications including iron and antacids can bind to zinc in your meals and decrease the body’s ability to absorb this mineral. Take iron pills or medications away from your zinc-rich meals.

Want Some Vegetarian Recipes That Are High In Zinc?

Try some of these favourite high zinc plant-based recipes that feature lentils, pepitas (pumpkin seeds), tempeh or tofu:

These Seed Cookies Are High In Zinc.

References For Getting Enough Zinc Rich Foods For Vegetarians

PEN The Global Resource for Nutrition Practice – Food Sources of Zinc
NIH National Institute of Health – Zinc Factsheet for Health Professionals

The post Zinc Rich Foods For Vegetarians appeared first on The Conscious Dietitian.

Dandelion Root Benefits, How To Harvest and Womens Health

Sun, 05 Apr 2020 08:00:05 +0000

Long thought of a pesky weed, dandelion is now starting to be given the recognition it deserves. Ever wonder what dandelion root benefits are? Yes, they do have an important role in women’s health – but it doesn’t stop there. Read on to find out why I love dandelion root so much!

As I start to explore the world of wild edibles, our common dandelion is the perfect place to start. Spring has come upon us quickly and dandelions are starting to make their appearance – in yards, fields and sidewalk cracks – whether welcomed or not. They are plentiful and familiar, and these ‘weeds’ likely made an appearance in many childhood memories. Dandelion root has many benefits, and this nutritious food is referred to by herbalists as a powerful medicine with an especially important role in women’s health.

Dandelion Root Benefits and Therapeutic Qualities

Herbal Dandelion Leaf Benefits

Dandelion leaves are a source of vitamins and minerals including potassium, calcium, magnesium, iron and vitamins A, B and C. The leaves of the dandelion are used by herbalists as a diuretic to help the body eliminate excess water through the kidneys (1).

Herbal Dandelion Root Benefits

Herbalists use dandelion root to support the liver and kidneys in ridding the body of waste products, including dietary toxins, drugs, synthetic hormones and metabolic byproducts (1).

Dandelion Roots Are High In Prebiotic Inulin

Dietitians preach that the dandelion roots are high in a compound called inulin, a fibre and potent prebiotic food which helps feed our friendly gut bacteria and can help stabilize blood sugar levels. See my post Five Tips On How To Improve Gut Health Naturally- Prebiotics, Probiotics and Fermented Foods.

Dandelion Root Latte Recipe

How To Eat Dandelion

Can I Eat Dandelion Leaves?

Yes you certainly can! The leaves taste best in early spring, becoming more bitter with longer exposure to the sun. Add dandelion leaves fresh to salads, or try steaming, sauteing or boiling them. Gather Victoria featured this Dandelion and Calendula Egg Cup.

Can I Eat Dandelion Flowers?

Yes, you can eat dandelion flowers! The flowers contain vitamin A and offer a sweet and mild flavour. They are a great addition to salads, fritters or pancakes. Don’t try and cook with the green base of the flower head which can be bitter.

How To Eat Dandelion Root

You can purchase a pre-prepared dandelion root that has already been cleaned, chopped and or ground. This recipe for Dandelion Root Latte with Turmeric and Ginger uses chopped dandelion root, and the recipe attached to this post has the option to use chopped or ground and roasted dandelion root. The roasting process helps make the dandelion root resemble coffee in flavour. Gather Victoria uses them in baking, as in this Chocolate Dandelion Root Energy Bites.

How To Roast Dandelion Root

You can purchase roasted dandelion root from many health food or herbal stores. Roasting the dandelion root increases the sweetness of the root, and lends to a bittersweet coffee-like flavour. To roast your own place chopped dried roots on a baking tray and roast in the oven for 30 minutes at 200 degrees Fahrenheit. You will know they are done with the are golden brown and smell sweet.

How To Make A Dandelion Root Latte

To make a Dandelion Root Latte place 1 tsp of roasted dandelion root chunks per cup of cold water in a pot and bring to a boil. Turn down the heat and let simmer for 5-10 minutes with the pot covered. Strain and serve with warm milk and honey.

How To Make Dandelion Vinegar

Use fresh Spring-time dandelion leaves and root. Clean well and chop or tear into small pieces then place the leaves and roots in a clean glass jar and pack down. Cover with apple cider vinegar and then seal tightly with a lid. Place the vinegar mixture in a dark place and shake the mixture every few days.

After 2 weeks, strain out the vinegar – label and keep refrigerated for about 1 year. Use in salad dressings or any other way you would use vinegar (3).

Dandelion Root Benefits For Women’s Health

How Does Dandelion Root Help with Women’s Health?

The root is said to help break down excess and synthetic estrogens which can accumulate in the body. The method may be through protecting the liver by elevating antioxidative potentials and decreasing lipid peroxidation (2).

Why Are Synthetic Hormones Bad For Women’s Health?

Accumulation of excess synthetic hormones may lead to hormone imbalances. Hormone imbalances may be linked to mood disorders, infertility, and acne, amongst other things.

Where Are Synthetic Hormones Found?

There is no shortage of synthetic estrogens surrounding us – expect to find them in birth control pills, estrogen-like compounds in foods that contain toxic pesticides, herbicides, and growth hormones, and in our environment including BPA water bottles and lined-cans (see post Why Is BPA Bad? Health and Environmental Concerns).

How to Identify Dandelion

How To Identify Dandelion Leaves

There are many plant lookalikes that have similar leaves, but luckily no poisonous lookalikes exist locally on Vancouver Island. If you are trying to identify the edible leaves before the flowers are in bloom, know that dandelion leaves are hairless, and their toothed edges will always point towards to base of the stem, unlike their lookalikes. Note the French name, “dent de lion” or lion’s tooth.

Look At The Dandelion Stem

Another way to identify dandelion before the flowers have bloomed is by looking at the stem. There is also only one flower per stem, and all leaves form at the base of the stem and spread out like a petal of roses (3).

How To Preserve Dandelion

How To Preserve Dandelion Leaves

Dandelion leaf tea can be a gentle medicine if had in small doses (see contraindications below). To preserve the leaves for tea to use as medicine throughout the year, harvest on a dry Spring day. Use a rubber band or string to bundle small bunches of leaves together to dry.

How To Store Dandelion Leaves

Once the leaves are completely dry you can store in a glass jar for up to a year. To make dandelion leaf tea use 1 tsp per cup of boiled water and drink 2-3 cups per day (3).

How To Preserve Dandelion Root

Harvest the roots in the Spring through until Fall. Wash them well, ridding them of as much dirt as possible. Dry the dandelion root whole by hang drying or in a dehydrator. Some people prefer to chop the roots with scissors prior to drying, to ensure nice and even drying time.

How To Store Dandelion Root

Once the dandelion root is dry, cut the roots into small pieces so they can be used in baking or for lattes and store in a glass jar in a cool dark place (3).

Harvesting Dandelion Safely and Medication Interactions

Harvest Dandelion From Clean Areas

This is actually harder then you think. Finding a space that has not been sprayed with pesticides or herbicides should be a priority. Do not harvest dandelions near roadsides or agricultural areas.

Identifying Dandelion and Taking Only What You Need

Before harvesting dandelion, make sure you go with someone who can correctly identify the plant. Once you have found a good spot, it can be difficult to take only what you need. Remember that you will need to go home and process your harvest, so be sure to not over harvest. Also, leave some for others, and for the bees.

Medication Interactions with Dandelion

Dandelion extracts may interact with some medications including diabetes medication, anticoagulation medications, lithium, antibiotics and diuretics. Speak with your doctor or health care professional before starting any herbal medicine.

Did you make this Dandelion Root Coffee recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

This article was written by me for Aboriginal Healthy Living Activities run by ISPARC and SportMedBC.

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Dandelion Root Coffee Recipe

A Dandelion Root Coffee is a great way to celebrate this wild foraged food. Roasting dandelion root creates a bitter and sweet coffee-like flavour. Serve it with your favourite milk or milk alternative, lightly sweetened with honey or maple syrup.

Course Drinks

Cuisine Canadian

Keyword Dandelion Coffee, Dandelion Latte, Dandelion Root Latte, Dandelion Tea, Iced Dandelion Tea

Cook Time 30 minutes

Total Time 35 minutes

Servings

Calories 30kcal

Author Rachel Dickens, RD

Ingredients

1 tsp dandelion root chunks*
1 cup water
1/8-1/4 cup milk or milk alternative
1 tsp honey optional

Instructions

Roast the dandelion root chunks at 200 degrees Fahrenheit for 30 minutes (see notes below if you have pre-roasted and ground dandelion root). This will enhance the bitter, coffee-like flavours. Option to do a larger batch and save the remainder in a sealable glass jar for later use.
In a saucepan add 1 tsp of roasted dandelion root to 1 cup of water and bring to a boil. Turn down the heat and let simmer for 5- 10 minutes with the pot covered with a lid.
Strain and serve with warmed milk, milk alternative and honey.

Notes

Optional Add-Ins: Try adding 1 tsp of ground turmeric for a Turmeric Dandelion Latte.

Add some caffeine: Want to start your day off with a little kick? Boil the dandelion in half the amount of water, and add this to a strong brew of coffee.

*You can purchase pre-roasted and ground dandelion root. If you have this, simply add 1 heaped teaspoon to your cup and stir in 1 cup of boiled water. Add milk and sweetener to taste.

Nutrition

Calories: 30kcal | Carbohydrates: 5g | Sugar: 5g | Calcium: 30mg | Iron: 0.4mg

References for Dandelion Root Benefits

1) Natural and Therapeutic Database – Dandelion

2) Yanghee You, et al., (2010). In vitro and in vivo hepatoprotective effects of the aqueous extract from Taraxacum officinale (dandelion) root against alcohol-induced oxidative stress. Food and Chemical Toxicology.

3) Elise Krohn – Aboriginal Herbalist

The post Dandelion Root Benefits, How To Harvest and Womens Health appeared first on The Conscious Dietitian.

Hemp Milk Nutrition & A Hemp Milk Recipe

Sun, 29 Mar 2020 08:28:37 +0000

My favourite milk-alternative, and definitely one of the easiest to make at home! This homemade hemp milk recipe is as simple as adding hemp hearts to water, blending, and then done! I have compiled a few of my top hemp milk nutrition facts, and tips and tricks to make the perfect glass of homemade hemp milk at home.

If you haven’t already heard, the new Canadian Food Guide draft is out and it’s down one food group – dairy. With more and more people becoming environmentally conscious, dairy has taken a back seat. There is a growing number of milk alternatives available – rice, almond, buckwheat, quinoa, pea, soy – though each pre-packaged milk alternative comes with its pros and cons. We have seen hemp hearts back on the Canadian market since 1998 and if you haven’t considered hemp milk yet now is the time! This homemade Hemp Milk Recipe is packed full of protein and essential omega-3 fatty acids. Bonus points for simplicity – no straining required.

Why I Made This Homemade Hemp Milk Recipe

Hemp Milk vs. Almond Milk

Homemade hemp milk does not require any straining, so the entire hemp heart remains in the milk along with all their nutritional components. In comparison, homemade almond milk requires that the almond meal be strained out which leaves only the ‘milk’ of the almond. For commercially available milk alternatives I have covered a few pointers on the pros and cons in Which Is The Best Milk Alternative For You? and Almond Milk – Is It Worth Going Nuts For?

Sustainability of Hemp Hearts

Maybe most importantly, hemp hearts are a sustainable crop that is locally grown! No longer do we need to ship almonds from drought-ridden California or soybeans from deforested South America. Another point for sustainability is that the hemp plant can out-compete weeds, so no or minimal herbicides or pesticides are required.

This Hemp Milk Recipe Is Easy To Make

What I love about making hemp milk is that there is no straining required. Simply blend, and enjoy! Use the last cup of hemp milk in your breakfast smoothie, or on granola. There will be some thicker hemp residue at the bottom, and I prefer to not add this to my coffee.

Is Hemp Milk Good For You?

Protein and Hemp Milk

A major downfall to most milk alternatives is the protein content. Even store-bought hemp milk doesn’t compare to the real thing. One glass of homemade hemp milk provides 10g of protein, almost as much as 2 eggs!

Protein is essential for metabolic function and optimal muscle growth and it is best utilized when spread out evenly throughout the day. This means the average person should be aiming for 15-20g of protein per meal. What does this look like? Try one cup of your homemade hemp milk with a quinoa porridge and a portion of nuts for breakfast and you’re set!

Protein Content Comparison of Milk Alternatives

1 cup homemade Hemp Milk – 10g protein
1 cup Cow’s Milk – 8g protein
1 cup Soy Milk – 6g protein
1 cup store-bought Hemp Milk – 1.5g protein
1 cup store-bought Almond Milk – 1g protein

Omega-3 in Hemp Hearts

Another point for hemp milk nutrition is the essential omega-3 fatty acid alpha-linolenic acid (LNA) content. Growing research has linked omega-3 deficiency to impaired vision and brain development, and neurological disorders. For those who are not consuming oily fish at least two times per week, one glass of homemade hemp milk contains 8g of omega-3 fatty acid (LNA) – the recommended intake on a 2,000 calorie diet is at least 2.7g to 5.5g LNA per day.

Hemp Milk and Omega-6 Fatty Acid GLA

Aside from the high protein content, all essential amino acids, and the omega-3 fatty acids, hemp milk nutrition shines for gamma-linolenic acid (GLA). GLA is an important omega-6 fatty acid that is in limited supply in our food supply and has been studied for use in inflammatory conditions. I have covered GLAs benefits in detail here.

Simply blend hemp hearts with water in a blender to made hemp milk.

Calcium On A Dairy-Free Diet

Does Hemp Milk Contain Calcium?

Hemp hearts contain very small amounts of calcium, unlike chia seeds which are a high calcium choice (see my post Chia vs Flax vs Hemp Which Is Healthier and More Sustainable?). Most store-bought milk alternatives are fortified with calcium, meaning they have a calcium supplement added to them so they contain around 300 milligrams of calcium, similar to a glass of cows milk.

How To Get Enough Calcium On A Dairy-Free Diet?

If you have replaced your milk with a non-dairy milk alternative you can reach your calcium recommendations by following a varied diet. I am a big promoter of non-dairy calcium sources because I recognize that Canada is a multi-cultural country and I think it is important that health professionals are conscious of the high prevalence of lactose intolerance in our growing multi-ethnic population. In the past, I have written Bone Health and Calcium For Vegans and 10 Surprisingly Non-Dairy Sources Of Calcium to help guide a nutritionally adequate dairy-free diet.

Blended hemp hearts in water makes homemade hemp milk, no straining required.

Tips On Making Homemade Hemp Milk

Blending the Hemp Milk

Good news! No fancy blender required. I used to make it in my Vitamix, but now my little handy NutraBullet does just fine. I like making it in my small blender because I can easily keep leftover hemp milk right it in. Works best for half batches (ie 2 cups of water).

Do You Need To Strain Hemp Milk?

More good news! No! For the first two days, the hemp milk will stay nice and creamy. After that, the hemp milk is definitely still tasty, but if you want to add it to your coffee you may find that it separates or ‘curdles’ so best to use older hemp milk in smoothies or baking. The hemp pulp will naturally sink to the bottom of the storage container, don’t throw this out! Add it to your smoothie or your oatmeal.

Can You Heat This Hemp Milk Recipe?

I like to use homemade hemp milk in this Pumpkin Spiced Latte Recipe. I find that gently heating the hemp milk is OK, but if it comes to a rolling boil it can curdle. Best to watch it closely and just make sure it is heating without reaching a boil.

Can You Cook With Hemp Milk?

Yes, you can bake cookies with hemp milk, but more delicate baking like cakes would not be recommended because the hemp milk contains solids so any recipe using flour would need to be adjusted.

Notes On Making Homemade Hemp Milk

Adding Flavour To Hemp Milk

Hemp milk on its own has a slightly grassy flavour, like hemp! If you’re the type to want a glass of hemp milk with your cookies then you might want to add a little flavour. I like adding a pinch of salt (no more than 1/8 teaspoon), and one soaked date. If you are not using a Vitamix you may want to chop up the date first to make it easier to blend. More flavour ideas:

Chocolate Hemp Milk: Add 1 tbsp cacao powder and 1 tbsp of maple syrup, honey or 3 dates,
Vanilla Hemp Milk: Add 2 tsp of vanilla and 1 tbsp of maple syrup, honey or 3 dates,
Matcha Hemp Milk: Add 1 heaped tbsp matcha and 1 tbsp of maple syrup, honey or 3 dates,
Turmeric Hemp Milk: Add 1 heaped tbsp turmeric powder, 1 tsp ginger powder, 1/2 tsp cinnamon powder, 1/4 tsp ground pepper, and 1 tbsp of maple syrup, honey or 3 dates.

How Long Does Hemp Milk Keep?

I do not like to keep mine longer than 5 days. You will know if the hemp milk is going off as it will smell sour. To preserve it for longer, make sure it is stored in a sealed container in your fridge.

What Do I Do With The Leftover Hemp Heart Pulp

There will be some pulp left in your last glass of hemp milk. Use this glass for your smoothies or in your oatmeal, don’t throw it away as this is where all the nutrition is!

Enjoy hemp milk with your favourite granola.

Want More Recipes with Hemp Milk?

Try my favourite recipes using hemp milk:

Like this High Protein Steel-cut Oats with Peanut Butter, Banana and Hemp
For a warming drink try this C haga Turmeric Golden Milk Latte
For something cooler try this Healing Breakfast Smoothie
Or this Turmeric Golden Milk Smoothie Bowl.

More Easy Hemp Heart Recipes

If you’re looking for more hemp inspired recipes:

Try these Raw Vegan Date Chocolate Bars with Hemp
Or these No Bake Tahini Hemp Protein Balls
I also love these High Protein Peanut Butter Energy Balls
Or this Hemp and Sunflower Seed Pate
Or for something different this Vegan Ranch Dressing with Hemp Hearts.

Did you make this recipe for Homemade Hemp Milk? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Homemade Hemp Milk

This homemade hemp milk recipe is a great milk-alternative and can be used in smoothies, with granola, or as a drink on its own. It has a nice earthy flavour and if desired can be sweetened naturally with the addition of a date or some raw honey or real maple syrup.

Course Drinks

Cuisine Canadian

Keyword Hemp Seed Milk Benefits, Hemp Seed Recipes, Recipes With Hemp Milk

Prep Time 5 minutes

Total Time 5 minutes

Servings

Calories 170kcal

Author Rachel Dickens RD

Ingredients

3/4 cup hemp hearts raw
4 cups water
1 tsp vanilla extract pure (optional)
1/8 tsp salt (optional)

Instructions

Add hemp seeds and water to a high speed blender, along with vanilla and salt if using.
Blend until the seeds are broken up and a creamy milk is produced.
Store in a glass jar with a secure lid for up to 5 days in the fridge.

Notes

Adding Flavour To Hemp Milk

I like adding a pinch of salt (no more than 1/8 teaspoon), and one soaked date. More flavour ideas:

Chocolate Hemp Milk: Add 1 tbsp cacao powder and 1 tbsp of maple syrup, honey or 3 dates,
Vanilla Hemp Milk: Add 2 tsp of vanilla and 1 tbsp of maple syrup, honey or 3 dates,
Matcha Hemp Milk: Add 1 heaped tbsp matcha and 1 tbsp of maple syrup, honey or 3 dates,
Turmeric Hemp Milk: Add 1 heaped tbsp turmeric powder, 1 tsp ginger powder, 1/2 tsp cinnamon powder, 1/4 tsp ground pepper, and 1 tbsp of maple syrup, honey or 3 dates.

How Long Does Hemp Milk Keep?

Your hemp milk will keep for 5 days. To preserve it for longer, make sure it is stored in a sealed container in your fridge.

What Do I Do With The Leftover Hemp Heart Pulp

There will be some pulp left in your last glass of hemp milk. Use this glass for your smoothies or in your oatmeal, don't throw it away as this is where all the nutrition is!

Nutrition

The post Hemp Milk Nutrition & A Hemp Milk Recipe appeared first on The Conscious Dietitian.

Seedy Peanut Butter Oatmeal Cookies | Flour-Free

Sun, 22 Mar 2020 06:28:29 +0000

These super seedy peanut butter oatmeal cookies and made with just that – seeds, peanut butter and oats. I love these cookies because they are sweetened naturally with honey and are flour-free. These cookies make the perfect power snack, night-time sweet-treat, or even a delicious breakfast cookie!

These cookies have been a success in our cooking groups – even more than my old favourite Three Ingredient Peanut Butter Cookies. The combination of peanut butter and honey is always a winner, but I think what sets these cookies apart is the perfect amount of crunch from the trio of seeds – sesame, sunflower seeds and pumpkin seeds (pepitas). They are a great after-dinner treat, healthy snack on the run, and I could even be convinced that these could stretch to be a breakfast cookie!

Ingredients for Seedy Peanut Butter Oatmeal Cookies: Peanut butter, honey, sunflower seeds, pepitas, sesame seeds and rolled oats

Why I Made These Seedy Peanut Butter Oatmeal Cookies

These Seedy Peanut Butter Oatmeal Cookies Are Healthy

I love these cookies because they are packed full of whole-food ingredients, high in vitamins, mineral, fibre and healthy fats. No fillers here. Each one of these cookies contains 2.5 grams of fibre which can help us get well on our way to our fibre needs of 25 to 38 grams per day.

These Seedy Peanut Butter Oatmeal Cookies Are Made Without Refined Sugar

While a small amount of refined sugar is not necessarily bad, there are many people that are seeking alternatives whether it be for diabetes management, inflammatory conditions, or ethical reasons (see post Genetically Modified Foods – What These Means For Your Health and The Health Of The Environment). I like using honey in these cookies over maple syrup as I find that it binds the mixture better.

These Seedy Peanut Butter Oatmeal Cookies Are Flour-Free

Again, a small amount of flour is not necessarily bad, but what I see often in my practice is that we are often consuming too much flour which is not a nutrient-dense food and takes the place of other more nutritious food. Wheat products in Canada can be contaminated with glyphosate – a nasty chemical that has been associated with some cancers (see my post Is It Glyphosate, Not Gluten In Your Bread Making You Sick?)

These Cookies Are Super Easy Cookies

Another benefit of flour-free baking is that there is no finicking around with specific measurements or mixing times. This recipe is as simple as mixing all the ingredients together in a bowl then baking (they are even great raw!)

These Seedy Peanut Butter Oatmeal Cookies Contain No Eggs

As much as I love eggs (see my post The Health Benefits of Eggs and Why I Eat Eggs) I can appreciate that not everyone can have them in their diet. Not using eggs also makes it appropriate to make this recipe into raw energy balls. Simply mix all ingredients together, form into small balls and freeze until you are ready to eat them.

These Cookies Are High In Protein

Protein content is important for those looking to stabilize blood sugar levels as protein helps to slow the digestion and breakdown of any carbohydrates that are eaten at the same time. These cookies have almost 6 grams of protein per cookie – that is the same amount as one egg!

Add all ingredients for the seedy peanut butter oatmeal cookies to a mixing bowl.

Tips On Making These Seedy Peanut Butter Oatmeal Cookies

Forming The Cookies

If you are finding the mixture is sticking to your hands, wet your hands first and then roll the mixture into a 1 ½ inch ball before flattening slightly with your palm. The mixture should make between 16-18 cookies.

Adjusting Baking Time

Every oven is different, so check the cookies regularly during baking time. I find with my oven 15 minutes tends to be the perfect number. The cookies will appear slightly soft, but they will harden upon cooling.

Using The Upper Third Of The Oven

When baking with honey I usually suggest baking at 325°F, as honey can burn at a high heat. I have found that if you use the upper third of the oven these cookies brown perfectly on the bottom and you can bake at 350°F. Option to flip the cookies halfway if you want both the top and bottom to brown (I don’t).

Mix all the ingredients together.

Notes For These Seedy Peanut Butter Oatmeal Cookies

Making Vegan Seedy Peanut Butter Oatmeal Cookies

As honey is technically not vegan, you can sub in maple syrup. Maple syrup is not as sticky as honey so the cookies can become drier. Check the cookies after 11 minutes of baking to prevent dry cookies.

Making These Seedy Peanut Butter Oatmeal Cookies Gluten-Free

All the ingredients in these seedy cookies are naturally gluten-free. Oats can become contaminated with gluten during processing so those that have celiac disease and must follow a strict gluten-free diet should make sure they purchase certified gluten-free oats.

Making No-Bake Seedy Peanut Butter Oatmeal Cookies

As mentioned above, these cookies are delicious raw. Simply roll the mixture into small balls in the palms of your hand, flatten slightly, and cool in the fridge or freezer until you are ready to eat. If you find the mixture is too sticky, the option to roll the balls in sesame seeds, desiccated coconut or hemp hearts.

Seed Variations For These Seedy Cookies

You can use any seed you like. I love adding sliced almonds to these cookies, and they even taste great with a few poppy seeds added in. Try adding a few tablespoons of chia or flaxseed, or whatever seed you have sitting in your pantry.

Roll the mixture into a ball and flatten slightly with the palm of your hand.

Want More Healthy Cookie Recipes

If you love flour-free cookies as much as I do, you will love some of these recipes:

Option to flip the cookies 10 minutes into the baking process for them to be crispy on both sides.

Want More Peanut Butter Recipes?

I’m all about the peanut butter. Healthy, filling and delicious!

Did you make this recipe for Seedy Peanut Butter Oatmeal Cookies? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

Want To Pin This Seedy Peanut Butter Oatmeal Cookie For Later?

Seedy Peanut Butter Oatmeal Cookies | Flour-Free, Vegan

These high fibre vegan cookies are so delicious, you forget that they are actually good for you! Filled with only whole-food ingredients, no fillers or refined flours or sugars. Have them for an after dinner treat or snack on the go!

Course Snack

Cuisine Canadian

Keyword diabetic no bake cookie, peanut butter oatmeal cookies no egg, peanut butter oatmeal cookies vegan

Prep Time 10 minutes

Cook Time 15 minutes

Servings cookies

Calories 166kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 cup peanut butter natural
1/3 cup honey unpasteurized
1 cup oats rolled
1/2 cup sunflower seeds raw
1/2 cup pepitas raw (pumpkin seeds)
1/2 cup sesame seeds raw

Instructions

Preheat the oven to 350°F and line a baking sheet with parchment paper.
While the oven is pre-heating add all of the cookie ingredients to a large mixing bowl. Using a wooden spoon, mix all the ingredients until everything is well combined. If the mixture is too dry, add some water. If it is too wet, add some more oats.
Take a small amount of mixture, about 2 tablespoons worth, into the palm of your hand. Roll the mixture to form a small ball, and then flatten it slightly with the palm of your other hand before placing it on the baking sheet.
Repeat this for the remaining mixture, this should make 16-18 cookies. If you are finding the mixture is sticking to your hands, wet your hands in-between forming each cookie.
Once all the cookies are formed, place the baking sheet on the upper-third rack of the oven. Bake for 15 minutes. Check the cookies, they should be semi-firm to touch but still a little soft. They will harden upon cooling.

Notes

MAKING VEGAN COOKIES

As honey is technically not vegan, you can sub in maple syrup. Maple syrup is not as sticky as honey so the cookies can become drier. Check the cookies after 11 minutes of baking to prevent dry cookies.

MAKING THESE COOKIES GLUTEN-FREE

All the ingredients in these seedy cookies are naturally gluten-free. Oats can become contaminated with gluten during processing so those that have celiac disease and must follow a strict gluten-free diet should make sure they purchase certified gluten-free oats.

MAKING NO-BAKE COOKIES

As mentioned above, these cookies are delicious raw. Simply roll the mixture into small balls in the palms of your hand, flatten slightly, and cool in the fridge or freezer until you are ready to eat. If you find the mixture is too sticky, the option to roll the balls in sesame seeds, desiccated coconut or hemp hearts.

SEED VARIATIONS

You can use any seed you like. I love adding sliced almonds to these cookies, and they even taste great with a few poppy seeds added in. Try adding a few tablespoons of chia or flaxseed, or whatever seed you have sitting in your pantry.

*nutrition analysis done on 18 cookies.

Nutrition

The post Seedy Peanut Butter Oatmeal Cookies | Flour-Free appeared first on The Conscious Dietitian.

Ginger French Lentil Stew Recipe with Couscous

Thu, 05 Mar 2020 08:00:29 +0000

This recipe for a french lentil stew is as unique as it is delicious. The simple combination of french lentils with ginger, lightly spiced with coriander and cayenne and served on top of fluffy couscous makes for a delicious and high protein plant-based meal that is SO easy to make.

Lentils are a regular in our household. Most of the time it is this Easy Vegetarian Bean Soup or this Greek Red Lentil Soup with Lemon. I dug this recipe up from my university years – this used to be my go-to recipe when I needed something inexpensive and easy to make. Over the years this recipe has evolved so much that I can’t recall what the original recipe looked like. What I do know is that they savouriness of the lentils cooked in broth, mixed with the spiced ginger, coriander and cayenne, and served with a hit of lemon juice and a sprinkle of parsley makes for one delicious meal.

Ingredients for French Lentil Stew: ginger, garlic, onion, coriander, cayenne, carrots, couscous, lentils and parsley

Why I Made This Ginger French Lentil Stew

This Is One Of The Best Lentil Recipes

The combination of lentils and ginger wasn’t really that intuitive for me. I usually pair lentils with curry (like in this Butter Squash Curry Lentil Soup). Who knew that simply cooking lentils with ginger could result in this delicious and simple meal!

This Lentil Stew Recipe Is Cheap To Make

Lentils are a great cost-friendly protein source, and when paired with couscous and carrots this dish is easy on the wallet. To see the cost comparison of lentils versus meat see my post How To Cook Lentils + 5 Reasons Why We Should Eat Lentils.

This French Lentil Stew Is Easy!

It’s as easy as throwing everything in a pot and waiting for the lentils to cook. Sauteeing the onions and spices beforehand helps to enhance the flavours, but if you are short on time feel free to add ingredients to pot and boil.

This French Lentil Stew in Vegetarian

Looking to get more plant-based meals into your weekly routine? This recipe is a great place to start. It is so hearty and filling, you won’t even miss the meat.

Prepared Ingredients for French Lentil Stew: ginger, garlic, onion, coriander, cayenne, carrots

Tips On Making This Ginger French Lentil Stew

How To Cook Couscous

For each cup of dry couscous, use one cup of hot water. A flat bottom bowl is ideal for even cooking, but any bowl will do. Cover the dry couscous with the measured boiled water, stir once and cover with a plate or wrap and let steam for 5 minutes. For added flavour, salt, and oil can be added to the couscous once it is cooked. See this Easy Moroccan Couscous Salad with Raisins for more detailed information on cooking couscous.

How To Make Fluffy Couscous

The couscous grains tend to bind together during the steaming process. To ensure your couscous is light and fluffy, make sure to not let it steam for longer than 5 minutes and overcook it. As soon as it is finished steaming remove the lid and fluff the couscous with a fork to separate the grains.

Can I Use Quinoa Instead of Couscous?

Couscous and quinoa are interchangeable in many recipes. Quinoa offers more texture as it is higher in fibre and protein, and therefore will also offer more nutrition than couscous. The pros of couscous are the cooking time, 5 minutes versus 30 for quinoa, and also the cost, couscous is one of the more inexpensive grains available. Quinoa can be used as a gluten-free alternative.

Cook onion, garlic, ginger, spices and carrots in a large pot before adding stock and lentils.

Notes On Making This Ginger French Lentil Stew

How Can I Make This French Lentil Stew Vegan?

The original recipe used shredded Gruyere cheese which was melted overtop and helped to bind the lentils and couscous together. I’ve opted to share a vegan version of this soup. Nutritional yeast is a great vegan alternative, but if you are looking for that melted cheese consistency you may have to look into a vegan cheese alternative.

How Can I Make This French Lentil Stew Gluten-Free?

This lentil stew can be made gluten-free by replacing the couscous with either quinoa or brown rice. For those that are highly gluten-sensitive or have celiac disease make sure you check any store-bought vegetable stock to make sure it does not contain any gluten products.

What Are Some French Lentil Substitutes?

Sometimes French lentils, also known as Puy lentils, can be hard to come by. In my younger years the easier to find brown lentils were often used as a replacement in this dish. Brown lentils can go soggy if they are overcooked, so decrease the cooking time to 30 minutes.

What Toppings Go With This Lentil Stew?

This lentil stew goes great with melted cheese or vegan cheese. Lately, I have been loving the simplicity of topping it with a little bit of chopped parsley. A squeeze of lemon juice will help enhance the absorption of the iron from the lentils.

Place dry couscous in a large bowl, add salt if using

Want Some More Of My Best Lentil Recipes?

Some of my other favourites lentil soups include:

Once the couscous has steamed in hot water for 5 minutes fluff with a fork.

Did you make this Easy Ginger French Lentil Stew recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Ginger French Lentil Stew Recipe with Couscous

I love the combination of couscous and puy or French lentils. This dish is an old favourite and brings inspiration from flavours found in France. It is surprisingly simple to prepare and packed full of nourishing ingredients, you can't go wrong!.

Course Main Course

Cuisine French

Keyword Best Lentil Recipes, French Lentil Soup, Traditional Lentil Soup Recipes

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings

Calories 420kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 tbsp olive oil
1 onion diced
3 cloves garlic minced
3 tbsp ginger minced
4 carrots chopped
2 tsp coriander powder
1/2 tsp cayenne powder (optional)
3 cups water
6 cups vegetable stock*
3 cups puy lentils** or brown lentils

For serving

2 cups couscous dry
2 cup water boiled

Optional Toppings

1 cup parsley chopped
1 lemon juiced
nutritional yeast or grated Gruyere cheese (not vegan)

Instructions

Rinse the lentils and set aside. This is important to make sure no tiny little pebbles appear in your stew.
Heat the olive oil to medium heat in a large saucepan. Add onion and saute for 3 to 5 minutes, or until the onion is translucent.
Add the garlic, ginger and carrot and fry for an additional 1 minute. Next, add coriander powder and cayenne (if using) and fry for 30 more seconds to release the flavour.
Add the water and vegetable stock, and increase the heat to bring it to a boil. Add the lentils and bring to a boil again, then turn down the heat to medium and place the lid half on the saucepan to let the mixture simmer.
Let the lentil stew simmer for about 35 minutes or until the lentils are cooked through and the consistency resembles a stew. Continue to check and stir the pot frequently throughout the cooking process.
While the lentils are cooking prepare the couscous. Add the dry couscous to a medium or large bowl, add the boiled water (and sprinkle of salt if desired) and let sit covered with a plate for 5 minutes. After 5 minutes remove the coverage plate and fluff the couscous with a fork. Do not let steam for longer than 5 minutes, or this will result in soggy and clumpy couscous. Set aside.
When the stew is finished cooking, serve the stew on top of the couscous. Add a squeeze lemon juice and sprinkle of chopped parsley before serving.

Notes

*homemade stock is the best, second-best option is any quality organic stock

How Can I Make This French Lentil Stew Vegan?

The original recipe used shredded Gruyere cheese which was melted overtop and helped to bind the lentils and couscous together. I've opted to share a vegan version of this soup. Nutritional yeast is a great vegan alternative, but if you are looking for that melted cheese consistency you may have to look into a vegan cheese alternative.

How Can I Make This French Lentil Stew Gluten-Free?

Can I Use Brown Lentils Instead of Puy?

Sometimes Puy or French lentils can be hard to come by. In my younger years the easier to find green lentils were often used as a replacement in this dish. Green lentils can go soggy if they are overcooked, so decrease the cooking time to 30 minutes.

What Toppings Go With This Lentil Stew?

Nutrition

Want To Pin This Recipe For Later?

The post Ginger French Lentil Stew Recipe with Couscous appeared first on The Conscious Dietitian.

Easy Vegetarian Bean Soup – Budget Friendly

Sat, 29 Feb 2020 08:00:07 +0000

This easy vegetarian bean soup costs less than $1 per serving and is so simple to make! I love using seasonal vegetables and enjoying this soup all throughout the year. Try starchy potato and parsnips in the colder months, and zucchini and mushroom in the warmer months. I have also included some of my top tips on how to prepare beans to maximize their nutrition!

Beans and lentils are a Dietitian’s best friend. Not only are they a great source of plant-based protein, iron and zinc, they are also inexpensive and incredibly versatile. I also love sharing how sustainable this protein source is (see my post How To Cook Lentils + 5 Reasons Why We Should Eat Lentils). If you haven’t cooked much with beans and other legumes before this Easy Vegetarian Bean Soup is a simple introduction into cooking with legumes. For bean connoisseurs, I’ve included a few of my favourite variations to this classic and simple mixed bean soup recipe – miso anyone?

Ingredients for Easy Vegetarian Bean Soup – Carrots, Parsnip, Potato, Parsley, Bean Mix and Onion

Why I Made This Easy Vegetarian Bean Soup

This Is The BEST Bean Soup That ANYONE Could Make

This is usually the first recipe I offer to the bean-naive client. I also use this recipe when doing cooking groups with a focus on simple meals with minimal prep. This is a great recipe to learn for those that are only just discovering cooking.

This Soup Is Cheap To Make

This dish was costed at less than $1 per serving! That is pretty impressive for 15 grams of protein. Use seasonal vegetables to keep the cost down, and purchase beans (lentils, split peas and other legumes) in the ethnic section of the grocery store. This Chanterelle Barley Risotto is another dish that costs less than $2 per serving.

This Soup Is Perfect For Meal Prep

This soup freezes well. I love making a double batch of it, freezing some and eating the rest throughout the week. To freeze, portion the soup out into 1 1/2 cup serves.

Beans and Lentils Are Healthy

Beans and lentils are one of the best sources of plant-based iron, and they are also good sources of other minerals including zinc and magnesium (see How To Cook Lentils + 5 Reasons Why We Should Eat Lentils). They are also good sources of protein and fibre, making them a great choice for blood-sugar balancing.

Beans and Lentils Are Good For The Environment

Lentils are able to “fix” nitrogen which allows the plant nutrients to be recycled and also protects the soil from erosion. Nitrogen-fixing also decreases our dependence on conventional synthetic nitrogen-based fertilizers which can pollute waterways and reduces the soil’s ability to retain nutrients.

Prepare the ingredients for the bean soup – chop the onion, carrot, potato, parsnip and soak the beans.

Tips On Making This Vegetarian Bean Soup

Using A 15 Bean Soup Mix

A 15 Bean Soup Mix makes things even easier, everything is already mixed for you. These mixes will contain larger beans such as kidney beans and pinto beans. Ideally, large beans need to be soaked for 24 hours before using, or the cooking time can be increased to up to 2 hours.

Using Lentils and Split Peas for a Mixed Bean Soup

When I am looking for a no-soak version, I love using red lentils and split beans (both green and yellow). I also like putting some barley in there. Try using equal parts of all four ingredients for the soup, no soaking required with these smaller legumes.

Using A Good Quality Vegetable Broth

Homemade stock is always the best, but not always realistic for busy lives. Try to purchase an organic stock mix if possible to avoid any unnecessary additives.

Using Seasonal Vegetables

I love using starchy potatoes, turnips, parsnips and carrots in the colder months. In the warmer months try tomato, zucchini, mushrooms and spinach.

Tips On How To Cook Lentils and Beans

Using dry lentils and beans (also known as legumes) can be daunting at first, but once you have done it a few times it is a walk in the park. Smaller legumes such as lentils and split peas do not need to be soaked beforehand – but it does increase their nutrient availability which is important for those following a plant-based diet.

First located the dry legumes in your grocery store as sometimes they are hiding. Check the bulk bins or the ethnic food section – usually located on the bottom shelves,
To prepare your legumes, rinse them well and pick out any funny looking ones or any little pebbles,
Any larger legumes including kidney beans, black beans and chickpeas need to be soaked overnight in triple the amount of water. This makes them quicker to cook and also removes some of the phytates which can impact the absorption of some minerals (see How To Get Enough Zinc For Vegans and Vegetarians). Soak larger legumes for at least 24 hours,
Smaller legumes including lentils, as well as split peas, do not need to be soaked. If your soup is based on split peas, lentils and barley and you are short on time you can skip the soaking method. I do encourage at least a small amount of soaking time to reduce some of the phytates and speed up the cooking process – even an hour helps,
After soaking, drain the water that the legumes have been soaked in and get rid of it,
Now that the legumes are cleaned and soaked you can continue on to the recipe below. Always ensure you completely cook your legumes, they should be soft and tender and not hard otherwise they will be difficult to digest,
For most legumes, it is best to add salt after they are cooked and not during the cooking process to prevent a tough skin from developing,

If you’re still looking for more information on how to prepare lentils and beans, check out my post How To Cook Lentils Plus 5 Reasons Why We Should Eat Lentils.

Notes On Making This Vegetarian Bean Soup

Do I Need To Soak Lentils and Beans?

Lentils do not need to be soaked, but soaking can increase the accessibility of some minerals. Beans do need to be soaked, so if you are using a 15 Bean Soup Mix soak the mixture for 24 hours before using.

Making A Gluten-Free Vegetarian Bean Soup

If using store-bought stock, make sure that it is gluten-free. Omit the barley in this recipe if not using a pre-purchased bean soup mix as barley is a gluten-containing grain. Instead, try a mixture of red lentils and green and yellow split peas.

Making Your Own Bean Soup Mix

Making your own mix gives you full creative control over the recipe. I like doing a mixture of red lentils, barley, green split beans and yellow split peas. Try 1/2 cup of yellow split beans, 1/2 cup green split peas, 1/4 cup of red lentils and 1/4 cup of barley. This mixture will cook faster as well – check the soup after 45 minutes.

Variations For This Vegetarian Bean Soup

This soup is so versatile. Here are some of my favourite combinations

Reduce the stock by 1 1/2 cups and add 1 can of diced tomatoes for a tomato bean soup. Option to add 1 teaspoon of both dry oregano and thyme
Add 2 cups of sliced mushroom and 1 sliced zucchini 10 minutes before it is finished cooking. Reduce the stock by 2 cups and mix 2 tablespoons of miso paste in 2 cups of water and add to the soup once it has finished cooking (see here why miso should not be cooked**)
Add 1/2 teaspoon of ground white pepper once the soup has finished cooking for a nicely spiced vegetarian bean soup

Want To Pin This Recipe For Later?

Want Some More Bean Soup Recipes?

Try some of these favourite soups using lentils and beans!

Want Some More Lentil Recipes?

Did you make this Easy Vegetarian Bean Soup? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Want Some More Vegan Recipes In A Meal Plan?

Easy Vegetarian Bean Soup Recipe

This simple vegetarian soup using beans and lentils, and comes out at less than $1 per serve. Use seasonal vegetables such as potato, carrots and parsnip in the colder months, or tomato, zucchini and mushrooms in the warmer months. I love varing this recipe by using miso, white pepper or canned tomatoes - the options are endless!

Course Main Course

Cuisine Mediterranean

Keyword 15 bean soup recipe, best bean soup recipe, easy bean soup

Prep Time 10 minutes

Cook Time 50 minutes

If using larger beans increase cooking time by 30 minutes

Total Time 1 hour

Servings Serves

Calories 305kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 1/2 cup bean mix* (lentils, green and yellow split peas and barley, and larger legumes if desired)
1 tbsp extra virgin olive oil
1 onion diced
2 carrots diced
9 cups vegetable stock organic (plus more as needed)
2 parsnips diced
1 large potato peeled and diced
1/2 tsp sea salt
1 tsp white pepper
1/2 cup chopped parsley to serve

Instructions

Assess of your legume mix needs to be pre-soaked and follow instructions provided above.
Heat the olive oil in a large soup pot. Add onions and fry for about 5-7 minutes on a medium-high heat, until translucent.
Add the carrots and parsnips and cook for about 5 minutes, stirring regularly. Next add the stock and bring to a boil. Now add the soaked and drained legumes as well as the chopped potato and bay leaf.
Turn down the heat to medium and simmer with the lid half off for about 40 to 50 minutes, stirring regularly.
Taste to ensure all legumes are cooked through. Season. I think the white pepper makes this dish but that might be a personal preference.
Garnish with chopped parsley to serve. Freeze any leftovers for an easy go-to meal.

Notes

*If there are larger legumes present including kidney beans, black beans or chickpeas, follow the instructions above and make sure the mix is soaked for 24 hours before cooking. If only smaller legumes such as lentils and split peas are being used then no pre-soak is required.

*If larger beans are not soaked for the complete 24 hours, cooking time may increase by up to 30 minutes. Add more stock or water as needed.

Make it gluten-free: Omit the barley and use a gluten-free stock

Make a Mediterranean variation: Use 1 cup less stock and add 1 can of organic diced tomatoes and Italian herbs such as oregano and basil.

Make an Asian variation: Use Miso Paste in place of stock and add mushrooms and zucchini 10 minutes before the soup is done, in place of potato and parsnip.

Make your own bean soup mix: Making your own mix gives you full creative control over the recipe. I like doing a mixture of red lentils, barley, green split beans and yellow split peas. Try 1/2 cup of yellow split beans, 1/2 cup green split peas, 1/4 cup of red lentils and 1/4 cup of barley. This mixture will cook faster as well - check the soup after 45 minutes.

Nutrition

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3 Ingredient Banana Pancakes

Fri, 14 Feb 2020 21:38:07 +0000

These 3 Ingredient Banana Pancakes are seriously the BEST and tastes so delicious that nobody will notice they are flour-free. I love making these banana egg oat pancakes for breakfast or having them a healthy snack. Try them smothered in peanut butter for a high protein power breakfast.

These simple 3 Ingredient Banana Pancakes are not only a new staple in our house, but they are also a go-to for my cooking groups at work. Everyone loves three-ingredient recipes (like these Three Ingredient Peanut Butter Cookies) because sometimes we just don’t have time to mess around with finicky recipes. Another thing I love about this recipe is that it makes a great base for creativity. Try adding raw cacao with spinach, or frozen blueberries and chia. I know you will love these 3 ingredient banana pancakes as much as we do!

Why I Made These 3 Ingredient Banana Pancakes

They Only Need Three Ingredients!

Yes, that’s right, only three ingredients needed! Can’t get much better than that. The simple combination of oats, banana and eggs creates the perfect pancake mixture that is naturally high in fibre and free of refined-flour.

These Banana Pancakes Are Healthy

With only whole-food ingredients, these pancakes are as healthy as they get. No added sugar or flour, only fruit, eggs and oats. I have written about why I love eggs on my post The Health Benefits of Eggs. Bananas offer a natural sweetness and thickener, and oats contain beneficial fibres that will keep your good gut bacteria happy (read more about gut health here at Five Ways To A Healthy Gut).

These Are Easy To Make

I’ve actually never been able to mess these pancakes up. Use the recipe below as a guide- I find that you can add more or less of an ingredient depending on the consistency of the batter. If you find that it is too runny (maybe because you used a small banana), just add some more oats. If you find it too thick, just add another egg!

Mash The Banana.

Tips On Making These 3 Ingredient Banana Pancakes

Using Whole Oats

I love using whole traditional style oats in all of my recipes (check out these yummy Easy Almond Butter Chocolate Chip Cookies) because they take longer for the body to break down due to their larger surface area compared to instant oats. This keeps us fuller for longer and reduces the post-meal blood sugar spikes.

Letting The Pancake Mixture Set

I find that letting the banana egg pancake mixture sit for about 5 minutes after mixing all the ingredients together helps thicken the batter and makes it easier to form pancakes in the pan.

What Is The Best Pan To Use For Pancakes

I love using my titanium frying pan which doesn’t need much oil or my cast-iron pan for the added benefit of increased iron (1). If you don’t have either a griddle will work. Stainless steel frying pans are trickier to cook pancakes in; you will need to make sure the heat is medium-high and the pan is well oiled.

How To Bring Out The Natural Sweetness=

Using overly ripe bananas will ensure the sweetest pancakes possible, and they are easier to mash. The greener the banana is, the less sweet the pancakes will be.

Making Blended Banana Pancakes

I generally keep my pancakes unblended, so the oats are left whole which keeps me fuller for longer. If you want a more traditional style pancake, there is the option to blend the pancake. After letting the mixture sit to thicken for 5 minutes, add the mixture to a blender and blend until smooth. Follow the remaining recipe as per directions.

Mix In The Eggs

Notes On Making These 3 Ingredient Banana Pancakes

Making Banana Pancakes with No Egg

You can use flax-egg in place of eggs to make these 3 Ingredient Banana Oat Pancakes vegan. To make 2 flax-eggs, take 2 tablespoons of ground flax and mix it with 5 tablespoons of water. Let sit for 5 minutes before adding to the remaining ingredients.

Making Gluten-Free Banana Pancakes

These pancakes can be made gluten-free by purchasing certified gluten-free oats. This is more important if you are serving them to someone that has celiac disease as oats are at risk of contamination with gluten. As oats are naturally gluten-free, gluten-intolerant individuals should be OK with non-certified oats.

Mix In The Oats And Let Sit.

Variations For These 3 Ingredient Banana Pancakes

Variety is the spice of life. Try these fun and tasty additions for something new:

Chocolate Spinach: 2 tablespoons of raw cacao with a handful of spinach. You may need 2 tablespoons of milk alternative to thin the mixture out. Blend until smooth.
Berry Chia: Add 1/4 cup fresh or defrosted frozen berries and 1 tablespoon of chia
Peanut Butter Banana: Add 2 tablespoons of peanut butter right into the batter. Option to blend.

Divide Batter Into 4 Pancakes and Cook Over Medium-High Heat.

Toppings For These 3 Ingredient Banana Pancakes

Natural peanut butter is my favourite!
Try peanut butter and some homemade blackberry or blueberry jam
On their own with a sprinkle of cinnamon
A dollop of plain yogurt and some fresh berries

Want Some More Easy Breakfast Ideas?

Start your day off right with these other healthy and easy breakfast ideas:

Did you make these 3 Ingredient Banana Oat Pancakes? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Want To Save This Recipe For Later?

3 Ingredient Banana Pancakes

These banana oat pancakes are only 3 ingredients! They are simple, healthy and delicious and are a great flour-free, high fibre breakfast that is great for both kids and adults. Try topping them with some natural peanut butter and sliced banana.

Course Breakfast

Cuisine Canadian

Keyword 3 ingredient banana oat pancakes, banana oat pancakes, easy banana pancakes

Prep Time 5 minutes

Cook Time 5 minutes

Servings

Calories 199.7kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 medium banana mashed
2 eggs free-range
1/2 cup oats traditional

Optional

1 tbsp coconut oil

Optional Toppings

peanut butter natural
banana sliced
hemp hearts

Instructions

In a medium bowl mash the banana with a fork until smooth.
Add the eggs and whisk until smooth.
Add the oats and let the mixture sit for about 5 minutes to thicken. If the mixture is too runny, add more oats.
Heat a frying pan over medium-high heat. If you are not using a non-stick pan add some oil and spread evenly around the pan.
The mixture will make 4 pancakes, about 1/3 cup batter for each pancake. Add the 1/3 cup of a cup of the mixture to the frying pan until all the mixture is used up. Let the pancake mixture cook for about 2 to 3 minutes, and then flip to cook for an additional 2 minutes. The pancakes should be nice and golden.
Remove the pancakes from the frying pan, and plate to 2 pancakes per plate. Top with desired toppings. They are also good cold!

Notes

Making Banana Pancakes with No Egg - Use flax-egg in place of eggs. To make 2 flax-eggs, take 2 tablespoons of ground flax and mix it with 5 tablespoons of water. Let sit for 5 minutes before adding to the remaining ingredients.

Making Gluten-Free Banana Pancakes - These pancakes can be made gluten-free by purchasing certified gluten-free oats.

Nutrition

References

1) Iron bioavailability in green leafy vegetables cooked in different utensils. Food Chemistry. 2004.

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Two Ingredient Corn Patties – [Indigenous Inspired]

Wed, 15 Jan 2020 01:26:40 +0000

This recipe for Corn Patties was created as an alternative for white bread for a healthy eating and diabetes prevention group. We all respect and value what eating traditional Indigenous foods can bring to the community in terms of cultural wellness and overall health. This recipe is only 2 ingredients and is so simple to make. It tastes great with pesto, eggs, or even smoked salmon!

When we think of traditional Indigenous foods, here on the West Coast our mind automatically goes to salmon, seafood and berries. Corn was first harvested in Canada by the First Nations between Manitoba and Lake Superior and was a diet staple along with wild rice and hunted game. There was even a type of bannock made from corn (along with roots and sap), and it was only around the 1860s when bannock made from white flour was introduced. In my quest for flour-free alternatives to bread, this recipe for 2 Ingredient Corn Patties was created! And the best part – it is SO easy!

The Definition of Traditional Indigenous Food

Traditional Indigenous Foods in Canada

Indigenous Canadian foods include native species of plants or animals that were eaten by the Indigenous people of Canada. Some foods we are very familiar with including the maple syrup used in these Health Soft Pumpkin Cookies, or the wild rice used in this Simple Breakfast Chia Seed Pudding with Wild Ric e.

Across our varied landscape, traditional foods included everything from fish, seafood, seaweed, game meat, berries, fruit, roots, greens, corn, beans, squash (three sisters!), small mammals, seal and nuts!

Coarse cornmeal and salt – Ingredients for Corn Patties

Traditional Foods Post Contact

Canada’s colonial past is marked by a steady erosion of indigenous food traditions, a process aided by the use of food and food sovereignty as a weapon against indigenous peoples (2). I will save my thoughts on the negative impacts of bannock for another post.

Dandelion was used as a food and medicine by Indigenous people, though it may have been introduced post-contact. I use dandelion in this Dandelion Root Latte Recipe and have written about Dandelion Root Benefits, How To Harvest and Women’s Health here.

Boil cornmeal with salt and water, whisking until smooth.

Why I Made These 2 Ingredient Corn Patties

Corn As A Traditional Indigenous Food

While corn was not traditionally harvested on the Pacific side of the continent, the plains First Nations began the horticulture of corn between the years of 800 and 1200 CE (AD) (1). Corn was an important staple that allowed for a stable and plentiful food source and allowed for trade.

Corn As An Alternative to White Flour

Corn and cornmeal is a medium glycemic index food, meaning its effect on blood sugar levels is moderate. White flour, as used to make white bread or bannock is a high glycemic index food, showing that it will have a greater effect on blood sugar levels.

Corn Patties As An Alternative to Bread

In my journey in seeking alternatives to bread, both for blood sugar management but also for the celebration of more traditional ingredients, I have found these corn patties to be accepted and enjoyed as a flour-free alternative. The corn patties offer that slightly doughy texture that we look for in bread, and they are a great vessel for adding things. I love mine with this Wild Fennel Pesto Recipe.

I’ve also made these Low Carb Gluten-Free Flax Crackers, Corn Bread and Oat and Flax Bread as great bred alternatives.

Corn Patties Without Egg

Keeping the recipe simple, I opted to not use egg. The addition of egg would make the patties more filling and add some more protein. As the cornmeal is cooked with the water, the patties do not need any help keeping their form, therefore the addition of egg as a binder is not necessary.

Form cornmeal patties and fry for 5-10 minutes, then flip and sear further.

Tips On Making These Corn Patties

Coarse Cornmeal vs Fine Cornmeal

Cornmeal, as used in this recipe, is ground maize (field corn) and comes in fine, medium or coarse sized grains. Fine cornmeal is used for muffins or pancakes, or for coating fried foods. Medium cornmeal is used for making cornbread. Coarser cornmeal is best for making polenta, as well as these corn patties. The coarsest cornmeal is what is used for making grits.

*Note that Masa Harina is cornmeal made from ground hominy that is cooked in limewater first. This is used for making tortilla shells.

Adjusting The Salt

Being mindful of those who limit salt or sodium for blood pressure management, I have included two options for sodium. If you are topping the corn patties with a heavily salted ingredient, such as smoked salmon or traditional pesto use the lower amount salt suggestion (1/4 teaspoon).

If you are planning on having the corn patties on their own, or with a simple egg or this Wild Fennel Pesto Recipe then option add the full 1/2 teaspoon of salt for the most amount of flavour in the patties themselves.

Forming the Corn Patties

The cooked cornmeal with water needs to be cooled for at least 15 minutes before shaping. My suggestion is to take an ice cream scoop sized handful of the cooked cornmeal and form it into a patty by swapping it from hand to hand until a circular and semi flattened pattie is formed. Drop this straight onto the heated frying pan.

Which Oil To Use For These Corn Patties

The debate is still on which would be the best oil to use in traditional Indigenous cooking. The Sioux Chef Sean Sherman uses Sunflower Oil in his recipes, though he resides in the lower USA states were sunflowers were more common (3). As these patties are cooked on medium heat, I use olive oil which is a healthy monounsaturated fat and won’t interrupt our bodies’ usage of omega-3 fatty acids (see post on Omega-3 Fatty Acids).

How To Make The Corn Patties Crispy

First, heat the frying pan to high heat, then turn it down to medium-high heat. This ensures that the frying pan is nice and hot before the addition of the cornmeal mixture. Add the oil to the hot frying pan, and then add the patties for a nice and crispy corn patty.

Corn Patties topped with Wild Fennel Pesto (see recipe)

Notes On Making These Corn Patties

Making Gluten-Free Corn Patties

These corn patties are naturally gluten-free. For those with celiac disease, make sure the cornmeal is certified gluten-free to avoid any contamination.

Purchasing Organic Cornmeal

Corn is one of the most heavily sprayed crops, and this is because corn has been genetically modified to withstand large amounts of the carcinogenic herbicide glyphosate. See my post Genetically Modified Foods – What This Means For Your Health and the Health of the Environment for more information. I purchase my organic foods in bulk from OM Foods (no affiliation).

Lower Sodium Alternatives

If you have opted for the lower salt amount, there is the option to add some herbs and spices for flavouring. I love adding oregano or powdered ginger and onion. Use whatever fresh herb you have access to, or pair the herb with your desired toppings (ie add minced dill to the corn patties if you are serving with eggs or smoked salmon).

Serve these corn patties with Wild Fennel Pesto (see recipe)

What To Serve These Corn Patties With

These corn patties are a great vessel for toppings that you would otherwise put on bread. Option to top your corn patties with one of these:

Fried or poached eggs (Health Benefits of Eggs)
Avocado
Smoked salmon
Pesto (see this recipe for Ultimate Vegan Pesto with Hemp)
Sweet Wild Fennel Pesto
Serve it with this Easy Curry Lentil Soup with Kale
Raw Almond Hummus

Did you make these Two Ingredient Corn Patties? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

2 Ingredient Corn Patties | Traditional Indigenous Food

These 2 ingredient corn patties are so simple to make. Simple cook coarse cornmeal in water with a pinch of salt. They are a great alternative to bread and can be topped with anything from homemade pesto, to poached eggs, to smoked salmon. They are naturally dairy-free, gluten-free and vegan.

Course Appetizer

Cuisine Canadian

Keyword Corn Patties, Cornmeal Patties, Indigenous Food

Prep Time 5 minutes

Cook Time 45 minutes

Cooling Time 15 minutes

Total Time 1 hour 5 minutes

Calories 95kcal

Author Rachel @ The Conscious Dietitian

Ingredients

4 cups water
1/4-1/2 tsp salt*
1 cup coarse cornmeal or polenta
1 tbsp olive oil

Instructions

In a large saucepan, bring water and salt to a boil. Once the water is boiling, slowly whisk in the cornmeal.
Continue to stir to make sure there are no lumps. Reduce the heat to a simmer, and stir regularly or at least every 5 minutes to prevent sticking to the bottom of the saucepan. Cook until the cornmeal is thick and the flavour is rich and creamy, or about 30 minutes. Taste and adjust salt if needed.
Let the cornmeal cool for about 15 minutes, or until it is cool enough to handle. Heat a frying pan over medium-high heat and add the oil.
Take an ice-cream scoop size of the cornmeal mixture into the palm of one hand, and toss it back and forth with the other hand until a slightly flattened patty shape is formed. Add this to the frying pan and continue with the cornmeal mixture until all the space in the frying pan is taken up.
Cook the patties for about 5 minutes on the first side, then flip over and cook for an additional 3-4 minutes. Repeat the process with the remaining cornmeal mixture until all are cooked through.
Keep the patties warm in the oven until they are ready to serve. Top with desired toppings (see above for ideas).

Notes

Nutrition analysis based on 6 servings, using 1/4 teaspoon of salt total.

*Adjust salt based on desired toppings. If topping with bland ingredients, use 1/2 teaspoon of salt

Optional Toppings:

Fried or poached eggs (Health Benefits of Eggs)
Avocado
Smoked salmon
Pesto (see this recipe for Ultimate Vegan Pesto with Hemp)
Sweet Wild Fennel Pesto
Serve it with this Easy Curry Lentil Soup with Kale
Raw Almond Hummus

Nutrition

References

Clearing The Plains: Disease, Politics of Starvation, and the loss of indigenous life. James Daschuk. 2019
Indigenous Cuisine in Canada – The Guardian
Sioux Chef’s Indigenous Kitchen. Sean Sherman. 2017.

The post Two Ingredient Corn Patties – [Indigenous Inspired] appeared first on The Conscious Dietitian.

Vitamin D Foods For Vegetarians

Tue, 07 Jan 2020 17:45:21 +0000

Knowing the best vitamin D foods for vegetarians and how to get enough vitamin D on a plant-based diet is important for bone health, a healthy immune system, and may help to protect against some cancers. If you live in northern latitudes, we can’t rely solely on vitamin D from the sun. This post will help breakdown the importance of vitamin D, which foods contain vitamin D and how we can supplement.

Northern winters can result in a lack of vitamin D.

By now, most of us have heard of the importance of Vitamin D. Vitamin D plays an important role in the absorption of calcium (see post Getting Enough Calcium On A Dairy-Free Diet), and has the ability to decrease inflammation in the body (1). Vitamin D comes primarily from the sun, but in northern latitudes (37 degrees north) during the winter months, we just can’t get enough (2).

While there are some food sources of vitamin D, in the winter we actually can’t get enough vitamin D from food alone. The best food source of Vitamin D is oily fish, and while vitamin D foods for vegetarians can be limited there are some steps we can take to ensure we are getting enough.

What Is Vitamin D For?

One of the most well-recognized roles of vitamin D is its role in bone health and its ability to increase the absorption of calcium in our bodies. Vegetarian and vegan sources of calcium can be plentiful in a well-balanced diet containing a wide variety of foods – see my post 10 Surprisingly Non-Dairy Sources of Calcium. Vitamin D also has the ability to modulate the immune system and oppose inflammation in the body (1).

10 Surprising Non-Dairy Sources of Calcium

Vitamin D Deficiency

It is near impossible for most people to get enough vitamin D from food, not just vegans and vegetarians. While we can usually rely on sunshine for vitamin D, in northern latitudes from October to April the lack of sun exposure means our bodies are not able to convert the UVB from the sun to vitamin D3.

Vitamin D Deficiency in Children

Severe vitamin D deficiency leads to rickets, a disease in children resulting in skeletal deformities due to the failure of bone tissue to properly mineralize (3).

Vitamin D Deficiency in Adults

In adults, vitamin D deficiency results in the inability to absorb calcium from food, and subsequent ‘stealing of calcium from bones’. This causes osteomalacia (softening of the bones caused by impaired bone metabolism), as well as an increased risk of osteoporosis and fractures.

Who Is At Risk of Vitamin D Deficiency

The risk of deficiency is not limited to those living in northern latitudes or to those following a plant-based diet. Other populations at risk include:

Pregnant Ladies – During pregnancy vitamin D Recommended Dietary Allowance (RDA) is increased
Those living in polluted areas – Pollution, as well as cloud coverage, impact the amount of vitamin D available
Those with darker skin and ethnic minorities – African Americans have, on average, about half as much vitamin D in their blood as white Americas (2). Melanin, the pigment in darker skin, reduces the skin’s ability to make vitamin D in response to sunlight exposure
The elderly population – The skin’s ability to produce vitamin D is influenced by age, and after the age of 65 the skin only generates one-fourth as much vitamin D compared to people in their 20s (2)
Those with Crohn’s or Celiac Disease – These conditions affect the ability of the body to absorb dietary fat in the gut, which impacts the absorption of fat-soluble vitamin D

Except during the summer months, the skin makes little if any vitamin D from the sun at latitudes above 37 degrees north (in the United States, the shaded region in the map) or below 37 degrees south of the equator. People who live in these areas are at a higher risk of vitamin D deficiency (2).

Vitamin D and Autoimmune Disorders

Vitamin D Receptors (VDR) are located in tissue all throughout the body, and in all the major organs. Vitamin D is active interacts with over 3,000 genes, including some associated with cancers, autoimmune disease, and infection!

A study published in 2001 and followed 12, 055 participates for 30 years found that when children were supplemented with vitamin D for the first year and a half of life they had a significantly lower risk of developing autoimmune type 1 diabetes (4).

Another study, published in 2004, found that a higher intake of vitamin D was associated with a lower risk of rheumatoid arthritis, another autoimmune condition (5).

Vitamin D and Cancer

In terms of the gold-standard of research, a randomized-controlled trial (RTC) tested the effect of vitamin D supplements on cancer. Women who took a higher dose of vitamin D (1,100 IU) combined with calcium, reduced their risk of developing non-skin cancers by 77% (6).

The only other RTC on Vitamin D and cancer found no effect on vitamin D intake and colorectal cancer – though, this study only supplemented with 400IU of vitamin D (7).

Vitamin D deficiency is more common above 37° latitude

How Much Vitamin D Do We Need

The Institute for Medicine has set the RDA for vitamin D at 600 IU per day for those aged 9 to 70 (over the age of 70 the RDA is 800 IU per day), however, this amount is widely thought to be inefficient.

Author and Registered Dietitian Desiree Neilson recommends 1000 IU of vitamin D3 in the summer and 2000 IU of vitamin D3 in the winter. This is a modest but still active dose that is safe for lifelong use and within the upper limits set by the Institute of Medicine (8).

Northern BC

Getting Vitamin D Levels Tested

How To Know If You Are Getting Enough

The best way of knowing if you are getting enough vitamin D is to request a simple lab test at your next doctors’ visit. The test that can reliably assess your vitamin D levels is called a 25(OH)D test (not the 1,25(OH)₂D test which provides no information about vitamin D status).

This lab test comes with a small fee but is especially helpful for those at a higher risk of vitamin D deficiency (pregnancy, vegetarians/vegans, darker skin, ethnic minority, elderly, those living in northern latitudes).

Interpreting Vitamin D Lab Values

In Canada, vitamin D levels are measured in nmol/L (in the USA they are measured in ng/ml).

Most experts agree that 25(OH)D of less than 50nmol/L (20 ng/ml) is considered to be vitamin D deficiency whereas a 25(OH)D of 51- 75nmol/L (21-29 ng/ml) is considered to be insufficient.

The goal should be to maintain both children and adults at a level of more than 75nmol/L (30 ng/ml) to take full advantage of all the health benefits that vitamin D provides. This value meets the needs of 97.5% of the population.

Northern BC lacks sunlight for much of the year

Best Vitamin D Source

It is estimated that 90% of our vitamin D comes naturally through sun exposure. According to the National Institute of Health (NIH), 5 to 30 minutes of sun exposure between 10 am and 3 pm twice a week to the face, arms, legs, or back, without sunscreen is usually enough to get adequate vitamin D during certain months.

Food Sources of Vitamin D

Oily fish such as salmon is our main food source of vitamin D, but we can’t rely on it as our only source – it is just not sustainable (see post Is There Something Fishy About Fish Farms?)! A 6 oz serving of salmon provides 900IU of vitamin D. Eggs contain some vitamin D, as well as fortified dairy and non-dairy milk alternatives.

Vitamin D Amounts In Food

Vitamin D Foods For Vegetarians:

Fortified Milk Alternatives – 1 cup – 0 – 100IU

Other Vitamin D Foods:

Salmon – fresh, wild, 3.5 oz – 400 – 600 IU
Salmon – farmed, 3.5 oz – 100 – 250 IU
Milk, fortified – 1 cup – 100 IU
Yogurt, fortified – 6oz – 80 IU
Egg, 1 large – 40 IU
Cheese, 1 oz – 6 IU

Vitamin D in Vegetables

Many vegan resources cite mushrooms as a good source of vitamin D2, with 1 cup of portobello mushrooms said to contain up to 600 IU.

While it is well recognized that exposing mushrooms to UV light can cause measurable increases in the vitamin D2 content, the amount of vitamin D2 will vary greatly depending on the type of light and duration of exposure, and can, therefore, be unreliable. For these reasons, we do not include mushrooms as a reliable vitamin D food for vegetarians and vegans.

Chanterelle Barley Risotto

Vitamin D2 Vs Vitamin D3 Supplements

Are Vitamin D Supplements Vegetarian?

There are two types of vitamin D supplements: vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D2 is manufactured by the UV irradiation of yeast, and vitamin D3 is (mostly) manufactured by the irradiation of 7-dehydrocholesterol from lanolin (9), a natural, animal-derived product harvested from shorn sheep’s wool.

Vegan Vitamin D2

Vitamin D3 is more effective at raising and maintaining vitamin D levels in the body and is chemically identical to the form of vitamin D that our body produces from sun exposure (10,11). D2 is thought to be only about 60% as effective as vitamin D3 at raising serum vitamin D levels, therefore vegans who choose to supplement with D2 may need to increase intake accordingly (8).

When To Take Vitamin D Supplement

Vitamin D is a fat-soluble vitamin and is, therefore, best taken with a meal or snack that contains some fat. Really, the best time to take any supplement is when you are going to remember it. If morning is your most routine, take your vitamin D supplement with your High Protein Steel-Cut Oats with Peanut Butter this Berry Cauliflower and Greens Smoothie Bowl.

Best Vegan Vitamin D Supplement

Most vitamin D3 supplements can be derived from an animal source such as sheep’s wool (lanolin), though if you are a vegetarian/vegan who is OK with wearing wool, this would be an acceptable choice.

Lichen is a vegan-friendly source of vitamin D2, though as it is less effective additional supplementation may be needed. A vegan vitamin D3 sourced from a type of wild-harvested lichen which has the ability to produce vitamin D in the natural D3 form is newly available from Whole Earth and Sea, and Nordic Naturals.

Tips For Vitamin D In Vegans and Vegetarians

Get 5-30 minutes of sun exposure between 10 am and 3 pm twice a week to the face, arms, legs, or back, without sunscreen in the summer months
Use vitamin D fortified milk alternatives
For higher-risk individuals, request a vitamin D screen and know your targets
For those living in northern latitudes, supplement with vitamin D from October to April

What Some More Help Vitamin D Foods For Vegetarians and Vegans?

Check out my complete one-week vegan meal plan that includes all the necessary information for maximizing a plant-based diet over 70 pages and 30 vegan recipes.

References for Vitamin D Foods For Vegetarians

1) Guillot, Xavier, et al. Vitamin D and inflammation. Joint Bone Spine 77.6 (2010): 552-557
2) Harvard Health Publishing. Harvard School of Public Health. Time For More Vitamin D.
3) Wharton B, Bishop N. Rickets. Lancet 2003;362:1389-400.
4) Hyppönen E, Läärä E, Reunanen A, Järvelin MR. Intake of vitamin D and risk of type 1 diabetes: a birth-cohort study. Lancet. 2001 Nov 3;358(9292):1500-3.
5) Merlino LA, et al. Vitamin D intake is inversely associated with rheumatoid arthritis. Iowa Women’s Health Study. Arthritis Rheum. 2004 Jan;50(1):72-7.
6) Joan M Lappe, et al. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized controlled trial. The American Journal of Clinical Nutrition. 2007. Volume 85, Issue 6, 1, 1586–1591.
7) R. T. Chlebowski, et al. The Women’s Health Initiative randomized trial of calcium plus vitamin D: Effects on breast cancer and arthralgias. Journal of Clinical Oncology. R. T. 2006.
8) Health Canada. Updated Recommendations for calcium and Vitamin D.
9) Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357:266-81
10) Heany, Robert P., et al. Vitamin D3 is more potent than vitamin D2 in humans. The Journal of Clinical Endocrinology & Metabolism. 2011. 93: E447-E452
11) Tripkovic L, et al. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012. 95(6):1357-64.

Photo Credit: Shayne Stadnick Photography

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Healthy Soft Pumpkin Cookies | Vegan GF Paleo

Sun, 15 Dec 2019 17:00:22 +0000

This recipe for these healthy soft pumpkin cookies is delicious and moist! These soft pumpkin cookies are low carb, gluten-free, paleo-friendly, diabetic friendly and vegan! And best of all, these are so easy to make! Try adding chocolate chunks for a festive chocolate chip pumpkin cookie recipe. The recipe was sponsored by iHerb, an online natural products store.

Working in a busy Diabetes Education Centre, I am always looking for new and exciting ways to get people excited about ‘healthy desserts’. We talk about the effects of carbohydrates on our blood sugar levels, better sources of carbohydrates (low glycemic index), how protein, healthy fats and fibre can help balance blood sugar levels, and how to incorporate all of this into healthy meals and snacks. That’s why I’ve created these totally delicious low-carb healthy soft pumpkin cookies, and they are also vegan, paleo and gluten-free!

Why I Made These Healthy Soft Pumpkin Cookies

These Soft Pumpkin Cookies Are Low In Sugar

While desserts are definitely still ‘allowed’, I do suggest clients limit anything that contains refined-flour or refined-sugar. Too much sugar or refined carbohydrate signals to our pancreas to secrete large amounts of the hormone insulin. Too much circulating insulin can make it difficult to manage weight, and over time can lead to type 2 diabetes.

These Soft Pumpkin Cookies Are Filled With Healthy Ingredients

All of these ingredients in these soft pumpkin cookies are packed full of nutrients – no empty calories here. Instead of flour, which is very low in nutrition, this recipe uses almond flour and coconut flour. Instead of white sugar, this recipe uses maple syrup which contains is lower glycemic index (GI), meaning it will have a lesser effect on blood sugar levels compared to regular sugar (see below for more information on GI).

These Soft Pumpkin Cookies Are So Easy To Make

Another benefit of not using flour in baking is that there are no special tips and tricks needed to make sure the cookies turn out. Regular wheat flour is more sensitive to mixing time (over mixing) compared to non-gluten containing flours. Basically just mix the wet ingredients, then the dry ingredients – and there you have it.

Ingredients used to make these healthy soft pumpkin cookies include almond flour, coconut flour, pumpkin puree, coconut oil, maple syrup, flax (for flax-eggs) and spices.

Making A Diabetic Cookie

What Makes These Soft Pumpkin Cookies Diabetic Friendly?

They are low in overall carbohydrates with only 7.5 grams net carbs per cookie, with 2.1 grams of fibre. They contain a good amount of protein and healthy fats from the almond flour and coconut flour which helps with blood sugar control. The carbohydrates come mainly from the pumpkin and maple syrup which are both medium glycemic index foods, meaning that on their own they will only have a moderate effect on blood sugar levels*.

*When we consider the glycemic index of the entire cookie, and not just single ingredients, it is likely these cookies have a low glycemic index (delayed glucose response due to the fat and protein content).

Which Low Carb Flour Is Good For Cookies?

I often come across clients forgetting that flour, even whole-wheat flour, will break down into sugar. Too often we focus on the sugar in baking, but when we reduce the sugar content in a recipe by half, the bulk in the recipe is often made up of even more flour (which will eventually turn into sugar).

Flours that are made up of mostly fibre, including almond flour and coconut flour, contain very little starch and no sugar. These flours will have minimal effect on blood sugar levels, especially considering the content of protein, fibre and healthy fats.

Flax-eggs can be used as a vegan alternative to eggs. Simply grind good quality organic flaxseeds and add to water, letting the mixture set for 5 minutes.

Using Almond Flour In Baking For A Low Carb Cookie

Almond flour is low GI and low in total carbohydrates. A 1/4 cup serving contains 6 grams of total carbohydrates, but 3 grams of fibre, equating to 3 grams of ‘net’ or available carbohydrates.

To make these healthy soft pumpkin cookies simply add all dry ingredients to a bowl, then add the wet ingredients and mix well.

Using Coconut Flour In Baking For A Low Carb Cookie

Coconut flour is the natural by-product of coconut milk production, and consists of the ground-up meat of coconuts and is therefore naturally high in protein, fats and fibre. A 1/4 cup serving contains 16 grams of total carbohydrates, but 10 grams of fibre, equating to 6 grams of ‘net’ or available carbohydrates.

Instead of purchasing chocolate chips you can use your favourite good quality dark chocolate bar. I love Endangered Species Chocolate which is Certified Fair Trade and 10% of their net profit is donated to protecting and preserving wildlife.

Choosing A Low Glycemic Index Sweetener

Glycemic Index (GI) is a rating on how quickly a food will break down into sugar. Limit white or brown sugar which are high GI foods and break down quickly into sugar. Brown rice syrup is generally not recommended due to concerns regarding arsenic levels. The following sugars have a lower glycemic index than sugar:

Maple Syrup: Choose real maple syrup, contains small amounts of polyphenols.
Honey: Honey’s antioxidant quantity varies greatly based on type; buckwheat honey typically delivers the most.
Coconut Sugar: Made from coconut nectar, and has a nutty flavour but does not taste like coconut. Has the lowest GI of the three sweeteners.

Tips On Making Soft Pumpkin Cookies

Using Almond Flour For These Soft Pumpkin Cookies

What I find tricky when searching through recipes that use almond flour for baking is that often the recipe does not decipher if the almond flour should be ‘packed’ or not. This recipe uses 1 cup of ‘packed’ almond flour, meaning that the flour should be pushed into the cup to ensure it is the proper amount and the cookies are the correct density.

Sifting Almond Flour For Baking

If your almond flour has lumps, make sure to sift it before adding it to the recipe otherwise large clumps of almond flour might end up in your finished cookie. After trialling a few brands I have found that Now Real Foods Raw Almond Flour doesn’t clump as much. Due to its high oil content, it is best to store your almond flour in the fridge.

Roll batter for soft pumpkin cookies into 18 balls, smaller than a golf ball and space evenly onto two trays

Forming These Soft Pumpkin Cookies

I have found that refrigerating the batter for 15-30 minutes after everything is well mixed helps the batter stick together better. Roll the cookies into a ball, slightly smaller than a golf ball. After placing them on the prepared baking tray, flatten them only slightly with the palm of your hand for even cooking with the option to add some fork indents. Make sure not to over-flatten as we want a bit of volume in these cookies.

Baking Soft Pumpkin Cookies

Each tray of cookies needs about 16 minutes to bake. Check the cookies after 14 minutes to ensure they don’t overcook. The cookies should be slightly soft but with a little bit of give when you check them. Make sure you only bake one tray at a time. I have tried with two trays before and the result was flat cookies that took upwards of 20 minutes to firm up.

To form these soft pumpkin cookies gently flatten with the palm of the hand, and option to indent slightly with a fork.

Notes On Making Soft Pumpkin Cookies

Using Flax Eggs For Vegan Soft Pumpkin Cookies

For a vegan version, flax-eggs can be used. They are also helpful when you forgot to purchase eggs! The best recipe I have found for flax-eggs is 1 tablespoon of ground flax to 2 1/2 tablespoons of water for one egg – mix and let sit to absorb for at least 5 minutes.

Note On Purchasing Flax Eggs

Make sure you purchase flaxseeds from a reliable source (not the bulk bins!) because they are high in unstable omega-3 fatty acids they are sensitive to heat and oxygen and can rapidly go rancid. Also make sure they are not pre-ground flax, as most of the beneficial compounds will already be degraded by the time they get from the processor to your home.

Using Maple Syrup For These Soft Pumpkin Cookies

The original recipe these cookies were adapted from used coconut sugar. When replacing a solid sugar with a liquid sweetener, the liquid in the overall recipe needs to be reduced otherwise the cookie will contain too much liquid and not set properly (coconut oil was reduced from 1/2 cup to 1/4 cup). Make sure it is ‘real’ maple syrup like this one, not maple-flavoured syrup.

Using Honey For These Soft Pumpkin Cookies

You can use honey in place of maple syrup, though I do find the flavour of maple lends nicely to these spiced pumpkin cookies. When baking with honey, I suggest decreasing the temperature to 325° Fahrenheit to prevent burning – and bake for an additional 5-10 minutes.

Using Pumpkin Puree for Cookies

Be sure to not purchase Pumpkin Pie Puree, which already contains sugar and pumpkin spices. You can make your own pumpkin puree by blending cooked pumpkin in a food processor. I like the flavour of kabocha squash.

Making Chocolate Chips Pumpkin Cookies

The chocolate chips are totally optional but definitely recommended. The darker the chocolate the better. Make sure you chop the chocolate chunks nice and small; larger chunks can result in the cookie not firming up as well. If you don’t have chocolate, these cookies also taste great with candied ginger chunks.

Boosting the Protein In These Soft Pumpkin Cookies

Try adding ½ cup chopped pecans or walnuts to the mixture at the same time as the chocolate chunks.

Adding Spices To These Soft Pumpkin Cookies

The combination of cinnamon, ginger, cloves and nutmeg really give these cookies a festive flare. Feel free to use 2 tablespoons of a premade pumpkin spice (see my recipe for Pumpkin Spice here). I like the Simply Organic Spices because they haven’t been exposed to irradiation which can affect the quality, nutrients and flavour of the spices.

Substituting Almond Flour In Baking

When baking with almond flour, it can be used at a 1:1 ratio when substituting with regular flour. Sift almond flour if lumps are present.

Substituting Coconut Flour In Baking

Coconut flour is naturally very dense so this needs to be considered when using in baking. You cannot replace a grain-based flour with coconut flour at a 1:1 ratio. It is closer to 1 cup of grain-flour replaced with ¼ cup of coconut flour. Also, because of the density, baking with coconut flour also requires more eggs. During my research for this recipe, the general consensus is 6 eggs (or flax-eggs) are needed for every 1 cup of coconut flour.

Adaption of these Soft Pumpkin Cookies

This recipe was adapted from Bakerita, I wanted to use maple syrup in place of coconut sugar because good quality maple syrup contains antioxidants, and can be locally sourced. Switching to a liquid sweetener also allowed me to reduce the coconut oil from ½ cup to ¼ cup which reduced the overall calories. I increased the cinnamon and ginger to give it more spice. After multiple attempts, I also found that I needed to increase the cooking time to 16 minutes from 11-14.

Buying Health Food Products

The ingredients for these soft pumpkin cookies were all purchased from iHerb, an online natural products store that carries over 5,000 products with a focus on health food ingredients. It can be difficult to find products like almond flour or coconut flour at a reasonable price (especially up here in Tofino!), and that’s why I turn to online grocers for these types of products. I also love that there are plenty of organic options that can be difficult to find and that they ship right to my door. They ship to 150 countries and have a customer service team that provides support in 10 different languages!

Want to try them out for yourself? iHerb has offered all readers a discount off their iHerb order by clicking here. New customers will get an additional $5 off their minimum order of $40, see here for more details!

Want More Healthy Dessert Recipes?

Looking for some more healthy dessert recipes? Try these:

Did you make these Healthy Soft Pumpkin Cookies? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Soft Pumpkin Cookies | Vegan Gluten-Free Paleo

These soft pumpkin cookies are made with only whole-food ingredients, and no refined flours or sugars. They are so simple to make and are healthy enough to even have for breakfast! The addition of chocolate chunks turns these cookies into a decadent dessert, and it is difficult to stop at just one!

Course Dessert

Cuisine American, Canadian

Keyword Easy Pumpkin Cookie, Healthy Pumpkin Cookie, Low-Carb Pumpkin Cookie, Paleo Pumpkin Cookie, Vegan Pumpkin Cookie

Prep Time 10 minutes

Cook Time 16 minutes

Resting Time 15 minutes

Total Time 26 minutes

Servings cookies

Calories 100kcal

Author Rachel Dickens

Ingredients

1/4 cup melted coconut oil cooled
1/2 cup maple syrup real
3/4 cup pumpkin puree (not pumpkin pie mix)
2 tbsp ground flaxseed (+ 5 tbsp water) or 2 eggs
2 tsp vanilla extact
1 cup almond flour packed
1/3 cup coconut flour packed
3 tsp cinnamon ground
2 tsp ginger ground
1/2 tsp nutmeg ground
1/4 tsp cloves ground
1/2 tsp salt
1 tsp baking soda
1 tsp baking powder
1 block dark chocolate chopped (optional)

Instructions

Start by melting the coconut oil in a saucepan over medium-low heat to let it cool before using.
If using flax-eggs for a vegan version, mix 2 tbsp of ground flax with 5 tbsp of water. Stir well and let sit for at least 5 minutes to thicken.
While you are waiting, start mixing the dry ingredients in a bowl - almond flour, coconut flour, spices, baking soda, baking powder, and salt. If your almond flour has chunks in it, use a sifter when adding the almond flour to the bowl.
In a separate bowl mix the wet ingredients in one bowl - pumpkin puree, maple syrup, vanilla, melted and cooled coconut oil and the flax-eggs or real eggs if using. Make sure everything is well combined.
Mix the wet and dry ingredients together until everything is well incorporated. Be sure to remove any chunks of almond flour.
Place the mixture in the fridge to harden up slightly. I find that 15 minutes is enough, but 30 minutes is even better.
Preheat the oven to 350 degrees Fahrenheit. Line 2 baking trays with parchment paper.
Chop the chocolate bar into tiny chunks, the size of chocolate chips (you can use chocolate chips instead if you like!). I find the smaller chunks ensures that the cookies stick together better.
Once the cookie batter has set in the fridge, take out and stir in the chocolate chips.
Roll the mixture into 18 small balls, slightly smaller than a golf-ball, and place 9 balls on each tray. Flatten the balls only slightly with the palm of your hand, this helps with even cooking. Option to indent the cookies with a fork, but be gentle as you don't want to over-flatten the cookies.
Bake the cookies one tray at a time. If you cook both trays at once, the cooking time will be longer and the cookies may not rise as well. Check the cookies after 14 minutes, they should be only slightly firm to the touch. I cook mine for 16 minutes each tray.
Let the cookies cool slightly before moving to a cooling rack. This helps them firm up and results in a soft but textured delicious pumpkin cookie.

Notes

Add-Ins: The chocolate chips are totally optional. Make sure you chop the chocolate chunks nice and small; larger chunks can result in the cookie not firming up as well. These cookies also taste great with candied ginger chunks.

Boosting the Protein: Try adding ½ cup chopped pecans or walnuts to the mixture at the same time as the chocolate chunks.

Adding Spices: Feel free to use 2 tablespoons of a premade pumpkin spice (see my recipe for Pumpkin Spice here).

Using Honey: Decrease temperature to 325° Fahrenheit, and bake for an additional 5-10 minutes.

Nutrition Analysis based on one cookie, using flax-eggs and no chocolate chips.

Nutrition

The post Healthy Soft Pumpkin Cookies | Vegan GF Paleo appeared first on The Conscious Dietitian.

Japanese Noodle Soup with Miso

Thu, 17 Oct 2019 09:00:27 +0000

This quick and easy Japanese Noodle Soup with Miso can be made in less than 15 minutes! It is a great way to use leftover vegetables, and the protein options are versatile as well. Miso is not only a tasty broth, it is also rich in beneficial live-active-cultures which are important for a healthy gut.

This is a regular dish in our household because it is super easy and adaptable. You can usually find some sort of leftover vegetable in your fridge that would work perfectly with this dish. Miso is a little bit of a ‘superfood’, I use Genmai Miso as its made of brown rice rather than white, so it still contains the bran making it even more nutritious. This Japanese Noodle Soup with Miso is sure to be a favourite in your house, as it is in mine!

Ingredients for Japanese Noodle Soup: Spring onion, broccoli, carrot, kale or spinach, miso, soba noodles and edamame beans.

Why I Made This Japanese Noodle Soup

Japanese Noodle Soup with Seaweed

Seaweed is such a valuable source of trace minerals and is one of our best sources of natural iodine aside from seafood. Seaweed also has the benefit of being a sustainable crop – seaweed doesn’t need soil, freshwater or fertilizer, and is as fast-growing as it is nutrient-dense.

Using Miso In This Japanese Noodle Soup

I love using miso in my soups in place of broth for that distinct umami flavour, or fifth ‘savoury’ taste. Miso is rich in live-active-cultures and offers an array of beneficial bacteria that can contribute to a healthy gut – see my post Health Benefits of Fermented Foods for more information.

For more fun ways to use miso check out this Vegan Zucchini Noodles with Pesto, or The Ultimate Vegan Pesto Recipe with Hemp or this Japanese Salad Bowls with a Miso Tahini Dressing and Brown Rice.

Using Soba Noodles for a Japanese Noodle Soup

Soba is the Japanese word for buckwheat, which is a gluten-free grain. It is important to note that not all soba noodles are completely gluten-free, and many of the cheaper varieties are blended with wheat flour. I love soba noodles for their nutty-flavour and 100% buckwheat soba noodles are lower glycemic index – meaning they have a lesser effect on blood sugars – compared to many other Asian noodles.

Cook the soba noodles separately. Drain and rinse in a colander to prevent stickiness.

Variations For This Japanese Noodle Soup

Miso Ramen Noodle Soup

Ramen noodles are another traditional Japanese noodle. They are made with wheat noodles and are chewier than soba noodles. The noodles are prepared the same as soba noodles, in a separate pot from the rest of the soup ingredients. To cook ramen, boil the water in a large pot then add the dried ramen noodles. Cook for a few minutes, until the noodles are al dente or reach your desired firmness. Drain the noodles well and serve with the remaining soup ingredients.

Miso Udon Noodle Soup

Udon noodles are great when you are in a rush – no need to cook them separately, simply add them to the dish with all the other ingredients (they only take 3 minutes to cook). Udon noodles are made from wheat and have a soft chewy texture. They have a neutral flavour so go great with strongly flavoured dishes.

Ginger Miso Noodle Soup

For ginger lovers use a 2-inch piece of peeled and diced ginger in this dish. I suggest frying the ginger in 1 tablespoon of sesame oil before adding the water, mirin and tamari – this helps to bring out the flavour of the ginger.

Miso Noodle Bowl

To make this dish less of a soup and more of a noodle bowl, cook the soup ingredients (vegetables, edamame and noodles) in the water. Once the ingredients are cooked, drain the water and add the flavouring ingredients (mirin, tamari, seaweed). Use 1 tablespoon of miso, and blend the miso with 2 tablespoons of warm water before adding to the finished dish.

Miso Noodle Soup with Tofu

To mix things up a bit, use tofu as the plant-based protein in place of edamame. I love adding baked tofu to my soups, which adds a nice crispy topping. To see my favourite way to bake tofu check out this recipe for Baked Tofu Kale Quinoa Salad Bowl with Glory Bowl Dressing.

Miso Noodle Soup with Eggs

I am a big fan of eggs (see my post The Health Benefits of Eggs and Why I Eat Eggs) and I try to get them in regularly for the choline content and quality protein. Depending on how you like your eggs will dictate when you add them to this recipe. I prefer mine soft poached – try cracking your eggs directly into the soup 1 1/2 minutes before the soup is finished cooking. Don’t stir the eggs, and this creates a beautifully poached egg right in your soup!

Once the vegetables and edamame have finished cooking, remove the pot from the heat. Add the miso blended with water, the kale or spinach, and spring onions and let the soup sit with the lid on for 1 minute or until the greens wilt.

Tips for Making This Japanese Noodle Soup

How To Prepare Miso

It is so important to not boil miso. Miso is filled with beneficial live bacteria that can be killed off with heat. Add miso after the heat has been turned off. I suggest blending the miso paste with 2 tablespoons of water in a small bowl before adding it to the soup so you don’t have to whisk the miso paste with the soup ingredients.

How To Prepare Soba Noodles

Soba noodles will go soggy if you cook them right in the soup, so it is best to prepare them separately. To prepare soba noodles, boil a separate pot of water and add the soba noodles, stirring to make sure they are all submerged. Boil as per package directions, usually 5 to 8 minutes. Once they are finished cooking, drain them in a colander and run cold water over them to stop the cooking process. Add the noodles to the bowls and top with remaining soup ingredients.

Using Leftover Vegetables

I love this dish for so many reasons, but one of them is that it is a great way to use leftovers. Most vegetables taste great in this dish – I love broccoli, cauliflower, carrot, mushrooms, beans and snow peas – but get creative! Edamame is easy to have on hand but feel free to use tofu, or eggs if you aren’t vegan, for an alternative protein source.

Adding Seaweed

I love using leftover nori seaweed from sushi making sessions, or from making these delicious Nori Sticks. Use your kitchen scissors to cut the nori sheets into 3 inch long strips and add to the soup before serving. I also have a supply of dulse flakes on hand or hand-harvested nori. Feel free to use whatever seaweed you have access to.

Notes On Making This Japanese Noodle Soup

Make It a Gluten-Free Japanese Noodle Soup

Make sure you purchase 100% gluten-free buckwheat noodles. Often I find these at health food stores or some traditional Asian supermarkets. Some miso is made with barley grains to ensure your miso is also gluten-free.

Make It A Vegan Japanese Noodle Soup

This dish is naturally vegan with the use of edamame beans for protein. Soba noodles are not made with eggs, but be aware that some Asian noodles are egg-based.

Make It Soy-Free Japanese Noodle Soup

Use coconut aminos in place of tamari or soy sauce. Miso is made by fermenting soybeans with a grain. Chickpea miso is now more widely available and is a great soy-free alternative. Omit the edamame beans and use eggs for protein if you are not vegan. A vegan and soy-free protein alternative could be 3 tablespoons of hemp hearts per serving, adding right before eating.

Want More Soup Recipes?

Here are some more of my favourite soup recipes:

Did you make this Japanese Noodle Soup with Miso Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Japanese Miso Noodle Soup | Vegan GF

This Japanese Miso Soba Noodle Soup is adapted from the Rebar Cookbook. This warm and comforting dish is a great way to use leftover vegetables and makes for a quick, easy and delicious meal. Make this favourite soup in less than 10 minutes!

Course Soup

Cuisine Japanese

Keyword Edamame Miso Soup, Japanese Noodle Soup, Japanese Soba Noodle Soup, Soba Noodle Soup Recipe

Prep Time 5 minutes

Cook Time 10 minutes

Servings

Calories 320kcal

Author Rachel Dickens @ The Conscious Dietitian

Ingredients

4 cups water
1 tbsp mirin optional
1 tbsp soy sauce or tamari optional
75 g soba noodles dry (1/3 of a pack)
2 small carrots sliced on an angle
1 cup chopped leftover vegetables (mushroom, snow peas or broccoli) optional
1 1/2 cup frozen edamame beans shelled
1 cup kale or spinach chopped
1 1/2 tbsp miso paste Genmai

Toppings

2 green onions sliced on an angle
1 tbsp sesame seeds toasted
1 sheet leftover nori seaweed cut into medium strips (or 1 tbsp dulse flakes)

Instructions

Start by adding the water, and mirin and soy sauce or tamari if using into a medium saucepan and bring to a boil.
While you are bringing the soup water to a boil, heat another smaller saucepan of water up to cook the soba noodles. Cook the noodles according to the package directions (usually they need to be boiled for 6-8 minutes). Cooking them in a separate saucepan from the soup ensures the noodles won't go soggy. Once the noodles are cooked, remove from the heat and drain in a colander in the sink. Rinse the cooked noodles under cold water to stop the cooking process.
Once the soup water is boiling add the carrots (and any other vegetables you are using such as mushrooms or broccoli or snow peas) and edamame beans. Cook for 3-4 minutes, or until cooked to your desired firmness.
In a separate bowl, mix the miso paste with 2 tbsp of water. Once the vegetables are finished cooking, turn off the heat and whisk in the miso paste water blend. Make sure to not bring the water back to a boil as this will kill off all the goodness in the miso. Add in the kale or spinach, and spring onions and let them wilt in the hot broth with the lid on. Taste and adjust for saltiness - add more tamari or soy sauce if needed.
To serve, arrange the soba noodles into two bowls. Top with the miso soup and vegetables with edamame. Sprinkle with toasted sesame seeds and seaweed. Enjoy!

Notes

Make it gluten-free: Use 100% buckwheat soba noodles, and use shiro miso.

Add more protein: Crack in 2 eggs 1 minutes after adding the vegetables and let them poach whole in the soup.

Decrease the sodium: Omit the soy sauce.

Make it soy-free:Use chickpea miso, use coconut aminos in place of soy sauce, and use eggs in place of edamame for protein.

Nutrition Analysis was done with no added soy sauce

Nutrition

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Simple Orange Chocolate Oatmeal for Breakfast

Mon, 14 Oct 2019 09:00:12 +0000

Looking for the perfect bowl of oatmeal? Look no further. This recipe for orange chocolate oatmeal for breakfast is so simple to make, and the combination of flavours makes it feel like dessert in the morning.

Nothing better on these cold, dark mornings than a nice steaming bowl of nourishing oatmeal for breakfast. My smoothies have taken a back seat, but with them has gone my daily addition of medicinal mushroom blend. Medicinal mushrooms have been making regular appearances in health enthusiast diets and for good reason! I love adding a chocolate mushroom powder blend to my oatmeal, which when combined with orange marmalade, makes this delicious orange chocolate oatmeal for breakfast.

Ingredients for Orange Chocolate Oatmeal: Oats, Chocolate Reishi Powder, Hemp Milk, Orange Marmalade

Why I Made This Orange Chocolate Oatmeal For Breakfast

This Breakfast Oatmeal Is Quick and Easy

If you don’t like standing at the stove-top stirring your oatmeal, I’ve discovered the trick to making a quick oatmeal. Simply bring your oatmeal to a boil, and let it boil for 1 minute. Turn off the heat and let the oatmeal sit covered for 10 minutes, allowing it to steam cook. This has been my savour on busy mornings and has prevented many burnt oatmeal pots.

This Orange Chocolate Oatmeal Contains Medicinal Mushrooms

More research is going into medicinal mushrooms, and I find adding them to my breakfast helps ensure I get my daily dose. Previously I added them to my smoothies (like this Low Carb Smoothie Bowl with Cauliflower and Greens), and now this orange chocolate oatmeal is the perfect vessel.

Health Benefits of Reishi Mushrooms

What Is Reishi Used For?

The Reishi mushroom (Ganoderma lucidum and G. applanatum, G. tsugae) is highly prized as a superfood in Traditional Chinese Medicine where it has been used for over two thousand years and is seen as a symbol of health and longevity.

Unfortunately, there is lacking clinical data on the health benefits of reishi mushroom, but historically reishi has been used for numerous conditions. Herbalists may recommend it for ageing, enhancing the immune system, hypertension, hyperlipidemia, inflammatory diseases, cardiovascular benefit, respiratory problems, urinary tract symptoms and stress.

Active Compounds in Reshi Mushrooms

Reishi contains hundreds of bioactive beta-glucans and triterpenes, including ganoderic acid. It is thought to be antibacterial, antiviral, antifungal, an ACE inhibitor and protective to the liver, as well as protective for the body against radiation. It is also an antioxidant.

Antioxidant Effect of Reishi Mushroom

There are several constituents that are thought to be responsible for the antioxidant properties of reishi mushrooms including the polysaccharides, polysaccharide-peptide complexes, and polyphenols (1). Triterpenoids from reishi mushrooms are also thought to have potential antioxidant action (2).

Immune Enhancing Effect of Reshi

The polysaccharides in reishi mushroom may play a role in their anti-cancer effects (2). Triterpenoids from reishi mushrooms are also thought to have potential antitumor and immunomodulatory effects (2).

Local Reshi Mushroom Alternatives

I had the pleasure of doing a medicinal mushroom course with renowned mycologist and herbalist Robert Rogers. During a field trip, he showed us our ‘West Coast Reishi,’ Ganoderma oregonenses. It is an annual conk and comes to fruit in September.

After oats have finished cooking, add the chocolate reshi powder and top with orange marmalade.

Tips on Making Chocolate Oatmeal with Orange

Making The Perfect Oatmeal

To make the best oatmeal for breakfast, add your oats to a saucepan with the water over high heat and as soon as bubbles start to form turn down the heat. Use a wooden spoon to continuously stir the oats so they do not stick to the bottom of the pan. Stir for at least 10 minutes, up to 15 minutes. The last 5 minutes needs the most attention at the stovetop.

Making A Creamy Oatmeal

If you like your oats the traditional way, creamy and gooey, then an extra few extra minutes at the stovetop is required. Do not cook your oats with milk for this method, as the milk will curdle if heated too high. Use a 1:3 ratio, 1 part oats and 3 parts water (and a pinch of salt).

No-Stir Oatmeal Method

This is my go-to method for those busy mornings. The result is not as creamy, but I do not mind a little bit of bite to my oats. Simply add the 1 part oats to 3 parts water into a saucepan. Bring to a boil and let boil for 1 minute. Turn off the heat and leave the saucepan on the hot element with the lid on. Let the oats ‘steam’ for about 8-10 minutes. Now they are ready to have extras and toppings added.

How To Make Orange Chocolate Overnight Oats

For even more time-saving in the morning, prepare your oats the night before. Simply add the oats to your water or hemp milk in a glass sealable container, using a 1:2 ration of oats to liquid. Add the remaining ingredients, and let sit covered in the refrigerator overnight. In the morning, add more hemp milk if it is too thick, or add some chia if it is too runny. Top with orange marmalade to complete the orange chocolate oatmeal for breakfast.

How To Make Oatmeal With Milk

Traditionally milk is added after the oats are already cooked, this is because milk is prone to curdling if it reaches boiling temperature. I love adding Hemp Milk to my oatmeal which is not only high in protein but also adds a delicious creaminess. Interested in making your own homemade hemp milk? See my simple Hemp Milk Recipe here.

Notes on Making Orange Oatmeal Chocolate for Breakfast

Increasing Protein In This Orange Chocolate Oatmeal

The addition of homemade hemp milk can add some protein, but I suggest adding an addition 1 to 2 tablespoons of hemp hearts to get your protein intake up in the morning. Some research has suggested an aim of ~15 to 20 grams of protein first thing in the morning can help speed up our metabolism. A 2 tablespoon serving of hemp hearts contains 6 grams of protein.

Chocolate Oatmeal and Peanut Butter

As much as I love the orange and chocolate oatmeal combination, chocolate peanut butter oatmeal is my absolute favourite. To make chocolate peanut butter oatmeal simply omit the orange marmalade and instead top the finished oatmeal with 1 tablespoon of natural peanut butter per serving. For a steel-cut oat version see my High Protein Steel-Cut Oats with Peanut Butter Recipe.

Making A Gluten Free Orange Chocolate Oatmeal

For those who are severely gluten-intolerant or have celiac disease, make sure to use certified gluten-free oats. Oats themselves are gluten-free but can become contaminated with gluten during processing.

Where To Find A Reshi Chocolate Mix

The reishi hot chocolate that I used for this recipe is made by our very own Vancouver Based Company Botanica Health. It is Certified Organic and contains 1500mg of Reishi mushroom per serving, with only whole-food ingredients with no artificial sweeteners, flavours or funny stuff. Harmonic Arts a Vancouver Island-based company that also carries mushroom chocolate blends.

If you can’t get your hands on this yummy stuff, simply add 1 heaped tablespoon of good quality cacao powder to your oatmeal and 1 teaspoon of honey or maple syrup. Option to also add 1/4 teaspoon of duel-extract reishi powder for the medicinal mushroom benefit.

Want Some More Oatmeal Recipes?

Do you love oatmeal as much as I do? If so, give these recipes a try!

Why not add your oats to your afternoon snack as well? Try these favourite Peanut Butter Energy Balls or these Easy Almond Butter Chocolate Chip Cookies.

Add the hemp milk to the orange chocolate oatmeal before serving.

Did you make this Simple Orange Chocolate Oatmeal for Breakfast Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Orange Chocolate Oatmeal for Breakfast

Who doesn't like dessert for breakfast?! This combination of chocolate and orange feels like a treat in the morning, and the addition of reshi mushrooms adds a little boost to your a.m. routine. Ever wonder how to make the perfect bowl of traditional oatmeal? Well, look no further. This recipe for Orange Chocolate Oatmeal is naturally gluten-free and vegan.

Course Breakfast

Cuisine English

Keyword Easy Breakfast Oatmeal, Healthy Oatmeal Recipe, Reshi Mushroom Recipe, Vegan Oatmeal Recipe

Cook Time 15 minutes

Total Time 15 minutes

Servings

Calories 255kcal

Author Rachel Dickens, RD

Ingredients

1 cup rolled oats traditional
3 cups water
pinch salt
1 heaped tbsp Reshi Hot Chocolate Botanica
2 heaped tsp orange marmalade or jam
1/2-1 cup hemp milk optional

Instructions

Start by heating the oats and water in a heavy bottom saucepan over medium-high heat, adding a pinch of salt to add some flavour. Once the mixture is brought to a boil, turn down to medium heat and to let the oats cook for 12 to 15 minutes.
It is important to stir your oats regularly, use a wooden spoon for best results. For the first 10 minutes, make sure you give the oats a good stir every few minutes. The last 10-15 minutes is where any real sticking will occur, so be diligent with stirring your oat during the last few minutes.
The oats are finished cooking when the have completely broken down and the starch has formed a nice paste-like consistency.
Remove from heat and add the hot chocolate mix and stir well.
Divide into two bowls and top with the orange marmalade or jam. Serve with a splash of hemp milk (or any milk or milk alternative) if you enjoy a runnier consistency to your oatmeal.

Notes

Add more protein: Sprinkle each serving with 1 to 2 tablespoons of hemp hearts,

Make it gluten-free: Purchase certified gluten-free oats,
Add some crunch: Add 1 tbsp cacao nibs per serving,
In a hurry: Make overnight oats by soaking 1 cup of oats in 2 cups of milk or milk alternative overnight in the fridge. Add more milk upon serving,
Make your own chocolate mix: Add 1 heaped tbsp cacao powder, 1 tsp of honey or maple syrup, and optional 1/4 tsp reishi powder.

Nutrition Analysis based on one serving with no hemp milk

Nutrition

References for Orange Chocolate Oatmeal for Breakfast

1) Sun J, He H, Xie BJ. Novel antioxidant peptides from fermented mushroom Ganoderma lucidum. J Agric Food Chem 2004;52:6646-52. Novel antioxidant peptides from fermented mushroom Ganoderma lucidum.

2) Yuen JW, Gohel MD. Anticancer effects of Ganoderma lucidum: a review of scientific evidence. Nutr Cancer 2005;53:11-7. Anticancer effects of Ganoderma lucidum: a review of scientific evidence.

The post Simple Orange Chocolate Oatmeal for Breakfast appeared first on The Conscious Dietitian.

Bone Health and Calcium for Vegans

Fri, 27 Sep 2019 09:00:14 +0000

There was a time when we didn’t expect to get our calcium from cows. Bone health and calcium for vegans is a topic that we should all be aware of as there are plenty of non-dairy calcium-rich foods out there, and you may be consuming more of them then you think. I’ve compiled a list of some of the top non-dairy calcium-rich foods to include in your diet and tips on how to maximize absorption for bone health.

What foods are high in calcium? Contrary to popular belief, calcium doesn’t only come from cows! Crazy huh? A lot of marketing money stemming from the Dairy Industry has led us to believe that dairy is the one and only superstar in the battle against osteoporosis. Whether you are a vegan, environmentalist, lactose intolerant or just love your green leafy vegetables, there are other dietary options for healthy bones. Here are my top tips for bone health and calcium for vegans.

How Much Calcium Do We Need?

What Is The Recommended Dietary Allowance For Calcium?

The Recommended Dietary Allowance (RDA) is the average daily level of intake that is thought to be sufficient to meet the nutrient requirements of nearly all (97-98%) of healthy individuals. The RDAs for the amounts of calcium were set for the required amount for bone health and to maintain adequate rates of calcium retention in healthy people.

How Much Calcium Do We Need In A Day?

Calcium requirements vary based on age and stage of life. Below are the RDAs for calcium:

Age 1-3 years old – 700mg per day
Age 4-8 years old – 1,000mg per day
Age 9-13 years old – 1,300mg per day
Age 14-18 years old – 1,300mg per day
Age 19-50 years old – 1,000mg per day
Female age 51-70 years old – 1,200mg per day
Male age 51-70 years old – 1,000mg per day
Age 71 years old and over – 1,200mg per day

What Are The Calcium Requirements During Pregnancy and Lactation?

Surprisingly, calcium requirements do not go up during pregnancy and lactation. This means that it is even more important that mom consumes enough calcium. The baby is the main priority during pregnancy and lactation, so any calcium deficiency in the diet can have detrimental effects for the mother. Below are the RDAs during pregnancy and lactation:

Pregnancy and lactation, age 14-18 years old – 1,300mg per day
Pregnancy and lactation, age 19-50 years old – 1,000mg per day

Do Vegans Need More Calcium?

Vegans and ovo-vegetarians (who eat eggs but no dairy products), may be at risk of calcium deficiency because of the avoidance of dairy foods, and also the increased consumption of plant products containing oxalic and phytic acids. In the Oxford cohort of the European Prospective Investigation into Cancer and Nutrition, bone fracture risk was similar in meat eaters, fish eaters and vegetarians, but higher in vegans, likely due to their lower mean calcium intake (1).

Current recommendations do not support a higher intake of calcium for vegans and ovo-vegetarians then the current RDAs, but by following the tips outlined below one can help ensure calcium requirements are being met.

10 Surprising Non-Dairy Sources of Calcium

What Are The Best Sources of Calcium For Vegans

Sourcing your calcium solely from plant foods can be challenging but not impossible. I have covered some of my 10 Surprisingly Non-Dairy Sources of Calcium in previous posts, and here are some more top contenders of calcium-rich plant foods:

Chia seeds, (2 Tbsp) – 143mg
Dulse, Red Laver Seaweed, (½ cup) – 50-140mg
Rose Hips, Saskatoon Berries, (½ cup) – 50-140mg
Collard Greens, 1/2 cup cooked – 113mg
Figs, 5 – 88-137mg
Oranges, 1 med – 52mg
Tofu, silken firm 1/2 cup – 40mg
Seaweed, 1/2 cup raw – 67mg
Okra, 1/2 cup cooked – 50mg
Broccoli, 1/2 cup cooked – 30mg
Kale, 1/2 cup raw – 90mg
Bok Choy, 1/2 cup cooked – 78mg
Chinese cabbage flower leaves, 1/2 cup cooked – 239mg
Chinese mustard greens, 1/2 cup cooked – 212mg
White beans, 1 cup cooked – 226mg*
Pinto beans, 1 cup cooked -90mg*
Almonds, 1/4 cup – 80-115mg*
Sunflower seeds 1/4 cup – 42mg*
Tofu, firm, calcium-set, 1/2 cup – 860mg
Fortified soy and nut milks, 1 cup – 300mg

The above are low oxalate options.

See post Milk Alternatives – Which One Is Best For You for more information on Milk Alternatives.

*These foods are high in phytates which may somewhat affect the absorption of calcium. Soaking and sprouting help to reduce the phytate content of these foods.

Baked Tofu Kale Quinoa Salad with Glory Dressing

What Causes Calcium Loss From Our Body?

Calcium Excretion From Our Bodies

No matter how much calcium we consume, there is always the normal process of calcium loss in our urine and feces. It is important to be aware of some dietary factors can increase these losses from our bodies, which we want to avoid to keep our bones strong and healthy.

Proteins Effect on Calcium Excretion

Amino acids are the building blocks of protein, and some of these amino acids contain sulfur which has an acidifying effect on the blood. A high protein diet, made up of high amounts of sulphur-containing amino acids can increase the acidity of the blood. How the body attempts to neutralize the blood is by drawing calcium, which is basic, from the bones.

Although any type of excess protein, even from plants, can lead to calcium losses, it is meat that is especially high in the sulphur-containing amino acids, leading to higher rates of calcium loss.

Sodium and Its Effect on Calcium Losses

Sodium or salt is present all around us, and often we take in more than we need. When we eat too much sodium, our kidneys excrete the excess sodium and take small amounts of calcium along with it. Having a moderate amount of sodium, and avoiding highly processed foods which are very high in sodium is good practice for bone health.

Soft Drinks and Coffees Effects on Calcium Losses

Don’t worry coffee lovers, up to 3 cups of coffee per day appears to have a negligible effect on calcium balance, though it is possible that more than this amount could increase calcium loss. Soft drinks such as cola are high in phosphoric acids, which can leach calcium from the bones, increasing calcium loss. Note that not all sodas are high in phosphoric acid.

Oxalates and Calcium Absorption

Certain foods are high in oxalic acids, such as spinach, beet greens, Swiss chard, and rhubarb. Oxalates in food can bind to the calcium, decreasing the calcium absorption by our bodies. It is important to not to rely on these foods as good sources of calcium.

Alcohol and Calcium Absorption

Excess amounts of alcohol can reduce the absorption of calcium in bodies, and long term effects of excess alcohol consumption can lead to osteoporosis. Alcohol also limits the liver’s ability to convert Vitamin D, another important nutrient in bone health, to its active form. See my post Vitamin D Foods For Vegetarians.

Dandelion Root Latte

What Increases Calcium Absorption In Our Bodies

Calcium Absorption In Our Bodies

Some foods may appear to be a good source of calcium but there are a few things to keep in mind when considering how much of that calcium is absorbed by our bodies.

Timing of Calcium Rich Meals

Our body absorbs more calcium from food when small amounts of calcium-rich foods are eaten over the day, and we don’t do well with a large amount of calcium at one time. Eating calcium-rich foods throughout the day rather than all at once will increase overall absorption.

Bioavailability of Calcium

Bioavailability means the amount of a nutrient in a food, such as calcium, that we can actually use. Just because a food is high in calcium, doesn’t mean that our bodies can access it all.

The calcium in green vegetables has a high bioavailability and approximately 40-60% of the calcium is available.
Calcium-set tofu has about a 30% bioavailability of calcium.
The calcium from soy beverages, or other milk alternatives – often fortified with tricalcium phosphate – is a little lower at 24%.
Legumes, almonds, sesame seeds and sweet potato have lower bioavailability at approximately 20%.

For comparison, milk has a bioavailability of around 30%.

Fruits and Vegetables

When we eat an excessive amount of protein, especially animal protein, as well as grains, this can increase calcium excretion from our bodies due to the metabolic acid state of the body (see above in Protein Effects On Calcium). Fruits and vegetables help shift the acid-base balance by producing bicarbonate, which reduces calcium excretion. Aim for at least ½ plate of vegetables at lunch and dinner.

Soaking, Sprouting and Fermenting

When a legume, nut or seed is soaked in water, some phytate will be removed. Phytates bind to calcium in your body (and other minerals – see How To Get Enough Zinc For The Vegans and Vegetarians), making calcium less absorbable. Sprouting and fermenting have the same effect and help increase the available calcium in food. See How To Make Sprouts & The Health Benefits Of Sprouting Foods for more information on sprouting.

Vitamin D Increases Calcium Absorption

Vitamin D is essential for the active absorption of calcium in our body and helps absorb dietary calcium in our gut. There are not many food sources of vitamin D – oily fish and eggs being the main contenders. We get most of our vitamin D from sunlight, but unfortunately, from October to March for anyone above the 45th latitude, there is not enough UV light for adequate vitamin D production. See my post Vitamin D Foods For Vegetarians for more information on how to get enough vitamin D.

How To Get Enough Vitamin D For Vegans

Want Good Bone Health and Adequate Calcium for Vegans? Start Young

Building Strong Bones

The overall process to achieve maximum bone strength takes about 20-30 years. Up until the age of 8, we achieve approximately 45% gain in bone mass, with another 45% occurring from ages 8-16. The last 10% occurs over the next decade and a half. After age 30, bone mass starts to decline.

Start Young For Strong Bones

Regardless of if you are following a vegan diet, if you are still in your 20s there is still time to build up your bones. Make sure you are consuming at least 1,000mg of calcium per day, or 1,300mg per day if you are aged 14-18. This is when your bones are the most hungry for calcium and will set the foundation for your older years.

Weight-Bearing Exercise

Both weight-bearing exercises, such as walking, running, and activities where one’s feet leave and hit the ground and work against gravity, as well as resistance exercises such as callisthenics and those that involve weights, support bone health. Exercising can also help us maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures.

Keeping Your Bones Strong On A Vegan Diet

Are you past the age of 30? Don’t worry. If you are consuming a healthy diet with adequate calcium from vegetables that are low in oxalates, avoiding excess salt and sodas, and keeping up with weight-bearing exercises you are doing fine. Adequate vitamin D is as important as getting enough calcium for vegans. Best to speak to your health care professional or Registered Dietitian if you have any questions about your individual needs.

References Bone Health and Calcium for Vegans

Comparative fracture risk in vegetarians and nonvegetarians in EPIC-Oxford. European Journal of Clinical Nutrition. 2007.

More References Bone Health and Calcium for Vegans

Website: PEN Nutrition
Book: Becoming Vegan – Brenda Davis, RD

The post Bone Health and Calcium for Vegans appeared first on The Conscious Dietitian.

So Simple Pumpkin Spiced Latte Recipe

Mon, 23 Sep 2019 08:00:10 +0000

This simple pumpkin spiced latte recipe will get you excited to get out of bed in the morning, and it is a great low-sugar alternative to what’s available in coffee shops. It is dairy-free, gluten-free, and packed full of nutrition. Make your own creamy cashew milk by blending cashews in a blender, no straining required!

It’s hard to not get caught up in all the pumpkin spiced hype. Coffee shops have been on the band-wagon even before the leaves started to turn. I used to love enjoying a Pumpkin Spiced Latte at a coffee shop, but I now know that they are so loaded with sugar and so not worth the post-latte crash. This healthier alternative to the sugar-loaded versions will have you surprisingly pleased, and all from the comfort of your cozy couch. I’m sure that this Simple Pumpkin Spiced Latte Recipe will turn out to be a regular in your autumn morning routine, just like it has in mine.

“Cinnamon has been shown to help regulate blood sugar levels in small studies. Adding 1/4 tsp of cinnamon to your day may help with better glycemic control”.

Why I Made This Pumpkin Spiced Latte Recipe

An Easy Pumpkin Spiced Latte From Home

You don’t need an espresso machine at home to enjoy cafe-style seasonal drinks. I love using freshly brewed coffee straight from my French Press, or even leftover coffee to help save time in the morning. This recipe is as simple as combining all the ingredients and whisking until well combined, no fancy machinery needed. I always keep a can of pumpkin puree on hand so I can enjoy this seasonal treat anytime.

A Low Sugar Pumpkin Spiced Latte Recipe

This recipe for pumpkin spiced latte uses only 1 tablespoon of honey or maple syrup per serving. Both these sweeteners have a lower glycemic index than regular table sugar, so will have a lesser effect on blood sugar levels.

These Pumpkin Spiced Latte Ingredients Are Pantry Staples

Everything to make this pumpkin spiced latte recipe is likely already sitting in your cupboards. Simply combine cinnamon, nutmeg, cloves, honey or maple syrup, pumpkin puree, brewed coffee and cashew milk (or any milk alternative) and there you have it!

Ingredients for making this Pumpkin Spiced Latte. Use already ground spices for ease, brewed coffee, pumpkin puree, and cashews for making a simple cashew milk.

The Health Benefits of Cinnamon

Can Cinnamon Lower Blood Sugar Levels?

Several clinical trials have found cinnamon to have positive results for blood sugar-lowering in type 2 diabetics. Overall it appears that taking cassia cinnamon (note studies were not referring to Saigon cinnamon or Ceylon cinnamon) at doses of 120 milligrams to 6 grams daily for 4 to 18 weeks can significantly reduce fasting blood sugar levels (1,2,3,4). For reference, 2 teaspoons of cinnamon is about 5 1/2 grams.

Can Cinnamon Lower Cholesterol Levels?

Some studies were also able to demonstrate a beneficial effect on blood cholesterol levels. Total cholesterol, LDL cholesterol (‘bad’ cholesterol) and triglycerides were all lower with consumption of cinnamon, with non-significant changes in HDL cholesterol (‘good’ cholesterol) (1).

Pour the homemade cashew milk into the saucepan before heating with the remaining ingredients.

Tips On This Pumpkin Spiced Latte Recipe

Using a DIY Pumpkin Pie Spice Blend

For some early morning time-saving a Pumpkin Pie Spice Blend can be pre-purchased, and generally consist of cinnamon, nutmeg, cloves and occasionally cardamom and ginger. At the beginning of fall, I like to make a big batch of my own using pre-purchased organic spices. If you would like to make your own there are many recipes online, I usually use this one from Wellness Mama.

For this recipe use 1 1/2 to 2 teaspoons of pumpkin pie spice blend in place of the cinnamon, nutmeg and cloves.

How To Get A Creamy Pumpkin Spiced Latte

Milk alternatives with a very low-fat content, such as store-bought almond milk, cashew milk and coconut milk (not canned) will not produce a creamy coffee. For the creamiest consistency use a milk or milk alternative with a fat content. Organic soy milk works for this recipe, but I prefer it with homemade cashew milk (as per the recipe below), homemade almond milk or hemp milk. See my recipe for Homemade Hemp Milk here.

Heating This Pumpkin Spiced Latte

Depending on which milk or milk alternative you use you may find that it ‘curdles’ if boiled. I have found this with canned coconut milk, and with homemade hemp milk. To prevent this, make sure you only gently heat your milk or milk alternative and as soon as you see bubbles forming, turn down the heat. Use a whisk to ensure that all the pumpkin puree is well incorporated.

Getting The Foam On Top of this Pumpkin Spice Latte

If you are like me and don’t have any fancy frothing devices at home, my trick to getting a foam topping for this pumpkin spiced latte is blitzing it for a few seconds in my blender (I use my Vitamix which has a steam vent). The churning processes will get a nice layer of bubbles to form which is my at-home-version of a latte.

The blended ingredients for this pumpkin spiced latte, gently heated on the stove-top before serving.

Notes On This Pumpkin Spiced Latte Recipe

Making Leftover Pumpkin Spiced Latte

This recipe can be doubled or tripled to be had throughout the week. When reheating be sure not to boil the mixture, simply heat it over medium heat, turning down the heat once bubbles start to form. You will also need to use a whisk to reincorporate the ingredients before serving.

Making an Iced Pumpkin Spiced Latte

I enjoy this pumpkin spiced latte cold as well. Warm the milk alternative up on the stovetop with the spices. Instead of adding the coffee to heat it up, take the spiced milk alternative off the heat and then add the leftover coffee. Add this, along with 1/2 cup of ice cubes to your blender for a refreshing iced pumpkin spiced latte.

Note On Buying Canned Ingredients

Generally, I try not to use too many canned ingredients, both to reduce packaging as well as for health reasons. Many canned products are lined with BPA (see my post on BPA here). I have found a brand of organic canned pumpkin puree that I use solely for this drink, and the liner is BPA-free. I have tried using freshly cooked and pureed pumpkin, which is much more difficult to blend but still tastes great.

Pumpkin Spiced Latte Without The Puree

When you purchase pumpkin-spiced drinks at cafes, generally ‘pumpkin spice’ has nothing to do with pumpkin, but instead refers to the blend of spices used (cinnamon, nutmeg, cloves, cardamom and sometimes ginger). By omitting the pumpkin you will still technically have a ‘pumpkin spiced latte’, and believe me, it tastes just as delicious.

Want More Warming Drink Recipes?

There is no doubt that a warm cup of nourishment is a necessity once the nights get longer. If you are looking for some more inspiration try these favourite drink recipes:

Want More Pumpkin Recipes?

‘Tis the season. Here are some of my favourite pumpkin recipes:

Serve Your Pumpkin Spiced Latte In These Beautiful Copper Mugs

I love these copper mugs from Moscow Muled. They are traditionally handcrafted locally nearby in Vancouver B.C. Even better if you purchase one of these copper mugs 15% of their profits are donated to several non-profit organizations that work to stop impaired driving. Copper Mugs aren’t limited to cocktails, try them with a warm drink, just making sure your latte is not steaming hot. Not only will the heat curdle the milk it will heat the copper mug.

Did you make this Pumpkin Spiced Latte Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

So Simple Pumpkin Spice Latte Recipe

If you are like me and do not own an espresso machine but would still love to enjoy a healthy pumpkin spiced latte when the season hits, then this is the recipe for you. It's so simple to make and helps you use up that leftover pumpkin pie filling that you've been looking for a use for.

Course Drinks, Snack

Cuisine American

Keyword Iced Pumpkin Spiced Latte, Pumpkin Spice Drink Recipe, Pumpkin Spiced Latte Ingredients

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Servings Person

Calories 160kcal

Author Rachel @ The Conscious Dietitian

Ingredients

2 cups brewed coffee organic
2 cups homemade cashew milk* (1/4 cup of cashews + 2 cups of water)
4 tbsp pumpkin puree (or pumpkin pie filling)
1 tsp cinnamon ground
1/2 tsp nutmeg ground
pinch cloves ground (optional)
2 tbsp honey unpasteurized

Instructions

If you haven't already made the cashew milk, start by soaking the cashews (ideally for 4 hours but with a high-speed blender the soaking is not necessary). Drain the cashews, discarding the water, and add to a high-speed blender and add 2 cups of new water. Blend on high until a creamy milk forms. No need to strain.
Brew to the coffee in a French Press or whichever method you choose, and adjust the strength of your liking. Next combine the coffee, cashew milk (or other milk alternative), pumpkin puree and spices in a saucepan and gently heat, being sure not to let it get to a rapid boil. Use a whisk to ensure the pumpkin pie filling mixes through.
Once heated, remove from heat and stir in honey until well combined, I usually start with 1 tbsp of honey. Taste and adjust for sweetness. Enjoy!

Notes

Make it Vegan: Use maple syrup in place of honey.

No High-Speed Blender: Use organic soy milk in place of cashew milk.

Make it Simpler:Use a pre-purchased or pre-mixed pumpkin pie spice mix, or even a chai mix will do. Use a store-bought milk alternative such as organic soy milk or cashew milk.

Use a Premade Pumpkin Pie Spice Blend: Use 1 1/2 to 2 tsp of pumpkin pie spice blend.

Making It Without Pumpkin Puree: Simply omit the pumpkin puree - pumpkin spice is really about the cinnamon, nutmeg and cloves.

Making an Iced Pumpkin Spiced Latte: Do not eat the coffee. After heating the cashew milk and spices, add to a blender with coffee and 1/2 cup of ice.

Nutrition Analysis uses full honey amount and soy milk with added calcium.

Nutrition

Want To Pin This Pumpkin Spiced Latte For Later?

References For Simple Pumpkin Spiced Latte Recipe

1) Khan A, Safdar M, Ali Khan M, et al. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care 2003;26:3215-8
2) Crawford P. Effectiveness of cinnamon for lowering hemoglobin A1C in patients with type 2 diabetes: a randomized, controlled trial. Journal of the American Board of Family Medicine 2009;22:507-12.
3) Akilen, R., Tsiami, A., Devendra, D., and Robinson, N. Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial. Diabetic Medicine. 2010;27(10):1159-1167
4) Akilen R, Tsiami A, Devendra D, Robinson N. Cinnamon in glycaemic control: Systematic review and meta analysis. Clinical Nutrition 2012;31(5):609-15.

The post So Simple Pumpkin Spiced Latte Recipe appeared first on The Conscious Dietitian.

Butternut Squash Curry Lentil Soup with Turmeric

Tue, 17 Sep 2019 09:45:48 +0000

A simple and delicious Butternut Squash Curry Lentil Soup that is as easy to make as it is delicious. The creaminess of the butternut squash is emphasized by the thickness of the red lentils. Red lentils are amazing in soups as they break apart upon cooking, adding a hearty texture. This recipe is packed full of plant-based protein with 20 grams of protein, and only 280 calories per serving.

Legumes are one of the best foods we can feed our body, but often one of the foods we don’t eat enough of. They have a complex nutrient profile and offer plant-based protein, iron and zinc. They are also one of the most sustainable sources of protein we have access to (see my post Five Reasons Why You Should Eat Lentils). Clients tell me the main reason they don’t eat lentils is that they lack the confidence in preparing them. This is one of my favourite recipes for introducing clients to cooking with dried lentils, as red lentils are the easiest to cook with. This Butternut Squash Curry Lentil Soup with Turmeric really is fail-safe and will take only 35 minutes to cook!

“Legumes are low glycemic index (GI) meaning they break down into glucose, or energy, slowly and can help to stabilize blood glucose levels. They are also a great source of plant-based protein, iron and zinc.”

Ingredients for Butternut Squash Curry Lentil Soup

Why I Made This Butternut Squash Curry Lentil Soup with Turmeric

Lentils Are High In Iron and Zinc

Lentils are one of the best plant-based sources of iron and zinc. One cup of cooked lentils can have up to 6 milligrams of iron and one serving of this Butternut Squash Curry Lentil Soup contains a whopping 7.3 milligrams. Most adult women require up to 18 milligrams of iron per day, while adult men require 8 milligrams. For more information on the importance of zinc see my post on How To Get Enough Zinc for the Vegans and Vegetarians.

This Butternut Squash Curry Lentil Soup Is High In Protein

Lentils are a great source of plant-based protein, and one serving of this soup provides over 20-grams of quality plant-based protein. A general recommendation is around 20-30 grams of protein per meal, depending on your age, requirements and activity levels. Lentils are also one of the most sustainable protein sources (see my post Five Reasons Why You Should Eat Lentils for more information on the sustainability of lentils).

This Butternut Squash Curry Lentil Soup is Easy

The most time-consuming part is the cutting of the butternut squash. I have included some of my top tips and tricks for cutting this delicious squash. Red lentils are the fastest cooking of all the legumes and take less than 10 minutes to cook. They break apart nicely in soups and add to the thick consistency that goes so well with butternut squash.

How to Cut a Butternut Squash in 6 Steps.

Tips On Making Butternut Squash Lentil Soup

How To Peel and Cut Butternut Squash

Some feedback from this recipe has to include some instructions on how to cut butternut squash. The most important tip is to make sure you have a sharp knife – remember a dull knife is more dangerous than a sharp knife.

How To Peel and Cut Butternut Squash

First, lay the squash lengthwise on a cutting board and trim off both ends,
Slice the squash in half, flip the smaller half so the flat side is against the cutting board and carefully shave the skin off using your knife on an angle. Continue shaving the squash, spinning it as you go, until all the skin is removed. You will lose a little bit of flesh but that is OK,
Flip the squash back on its side and cut into rounds, about 3/4″ wide,
Flip back over so the flat side is against the cutting board, and stack the rounds up. Chop into 3/4″ cubes,
Repeat process with the other side. This side will have seeds in the middle, so instead of cutting into cubes, trim the squash flesh off from around the seeds ensuring that all the pieces are similar in size to the first batch.

How To Make Homemade Vegetable Stock

Going forward, a good strategy to make sure you always have some good quality vegetable stock on hand is to save the ends and peels of certain stock vegetables. This includes onion, garlic, carrots, celery and leeks.

Save these pieces in a container or bag in your freezer, and when it is full simply add them to a large stockpot, add some salt and whole black pepper and boil for about an hour, or until you are satisfied with the flavour. Strain and store the stock in your freezer in 1.5L yogurt containers, which is the perfect amount for this soup.

How To Prepare Red Lentils

Lentils are great because they can be added directly into the soup, no pre-preparation required. For those following a plant-based diet and looking to optimize their absorption of harder to access minerals including iron and zinc, it is good practice to pre-soak your lentils (or any legume) before using to remove some phytic acid (which binds to the minerals).

Option to soak the red lentils for 4-6 hours before using, being sure to drain the water to remove phytic acid. For more information on how to prepare lentils, see my post How To Cook Lentils.

After frying the onion, garlic and spices, add the butternut squash pieces and continue to cook for 10 minutes.

Variations For Butternut Squash Curry Lentil Soup

Butternut Squash Curry Lentil Thai Soup

To put a Thai twist on this soup, add 3 tablespoons of Thai paste instead of the curry powder and spices. Fry the Thai curry paste for 3 minutes to release the flavour. Option to also add 1 can of coconut milk to the soup, and reduce the amount of stock by 1 1/2 cups (4 1/2 cups of stock total).

Butternut Squash and Sweet Potato Curry Lentil Soup

Another great combination is butternut squash with sweet potato. Sub in one large sweet potato, peeled and diced into 3/4″ cubes for the bottom half of the butternut squash. You can save the remaining half of the butternut squash to be roasted and added to a salad, or for another soup.

Butternut Squash Coconut Curry Lentil Soup

For a creamy coconut butternut squash curry soup add 1 can of coconut milk with the stock and reduce the amount of stock in the recipe by 1 1/2 cups (use 4 1/2 cups of stock instead of 6 cups).

Chickpea and Butternut Squash Curry Soup

To make a chickpea and butternut squash curry soup add one 28 oz can of chickpeas (drained and rinsed) in place of the lentils, about 3 minutes before the soup is finished cooking. Canned chickpeas do not need to be cooked, so adding them a few minutes before the soap finishes cooking is so the chickpeas can absorb some flavour, and to heat them up.

Option to leave the Butternut Squash Curry Lentil Soup chunky (photoed above) or blended.

Notes On Butternut Squash Curry Lentil Soup

Can I Use Split Peas or Green Lentils in Place Of Red?

Red lentils are the best type of lentil to use in this dish as the break apart easily, adding to the overall texture and creaminess of the dish. They also take the least amount of time to cook out of all the lentils. If you have green lentils or split peas on hand, add them to the soup at the same time as the stock to account for the longer cooking time. The outer fibre of the green lentils is more pronounced, which will result in a less creamy consistency.

How Do I Prepare Lentils?

Red lentils do not need to be pre-soaked and can usually be added straight into the recipe without any pre-preparation. I always suggested washing your lentils, as good quality local lentils will often have a few tiny pebbles in the mix.

Ideally, any lentil or legume should be pre-soaked, and this is to help remove some of the phytic acid or phytates which binds to minerals making them less available. Soaking helps to remove the phytates, and this is especially important for those following a plant-based diet (see my post How To Prepare Lentils). For more information on maximizing absorption of zinc see my post How To Get Enough Zinc for the Vegan and Vegetarian.

Which Squash Alternatives Can I Use?

I also like to use Kabocha Squash in this recipe, which also results in a nice creamy flavour. Sweet potato and yam in place of squash also works well, or a combination of yam and butternut squash. Acorn squash lentil soup is also very tasty; you will need to use two for this recipe.

What Spice Alternatives Can I Use?

If you are are not a fan of curry, you can opt to leave the curry powder, cumin and coriander out. The onion and garlic offer enough flavour that the recipe does not need the extra spices. Additionally, I love making a spicy butternut squash lentil soup by adding more chillies.

Should the Lentil Soup Be Chunky or Blended?

After the butternut squash lentil soup is finished cooking, you have the option of taking a potato masher or pastry cutter and mashing up the squash chunks which leaves with a nice hearty chunky butternut squash lentil soup. Alternatively, you can use a stick blender to puree the soup to form a creamy consistency. A blender can be used as well, just make sure it has a steam vent when blending hot liquids.

Making A Vegan Butternut Squash Curry Lentil Soup

This dish is naturally vegan. Serving it with some plain vegan yogurt, or a drizzle of coconut cream is a great alternative to cream.

Making A Gluten-Free Butternut Squash Curry Lentil Soup

This soup is naturally gluten-free, but do make sure that if you are using a premade or powdered vegetable stock that it does not contain any gluten (wheat, barley or rye based ingredients).

My Other Favourite Lentil Soup Recipes

If you have checked out some of my other recipes you probably know I’m a big fan of lentil soups. This is one of my favourite recipes for introducing legume-skeptics to the world of lentils as the red lentils break apart nicely and are barely recognizable.

Some of my other favourites lentil soups include:

Did you make this Butternut Squash Curry Lentil Soup recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Butternut Squash Curry Lentil Soup

This Butternut Squash Curry Lentil Soup uses red lentils which are my favourite lentil in soups, as they break apart nicely contributing to the consistency of the soup and only take less than 10 minutes to cook! This recipe is high in protein, with 20 grams per serving, and low in overall calories. A delicious and warming fall meal.

Course Soup

Cuisine Indian

Keyword Butternut Curry, Butternut Squash Lentil Soup

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings

Calories 280kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 tbsp olive oil
1 medium onion diced
2 cloves garlic minced
1 small red chili minced (optional)
1 tbsp curry powder
1 tsp cumin ground
1 tsp coriander groud
1/2 tsp turmeric ground
800 g butternut squash skinned, de-seeded and cut into 3/4" cubes (about 4 cups)
1 1/2 cups red lentils dry
6 cups vegetable stock organic

To Serve

1 lemon juiced

Instructions

Rinse the red lentils. This is important to avoid biting into any tiny little pebbles.
Heat the olive oil in a large soup pot over medium heat. Add the onions and gently fry until translucent, about 3 minutes. Add garlic, chilli and all spices and fry until fragrant, about another 30 seconds.
Add the diced squash and reduce the heat. Cover the pot and let the squash cook for about 10 minutes, stirring occasionally. Once the squash has softened add the vegetable stock and bring to a boil.
Next, add the red lentils to the soup mix and let simmer for about 15 minutes or until the lentils have completely broken apart. Check to make sure the squash is nice and tender. Add more water or stock if the soup gets too thick.
Now for decision time, do you like your soup chunky or blended? Sometimes I like to mash my soup with a potato blender, and sometimes it is nice to have a blended soup. If you have a hand held stick blender this is usually the easiest to use.
Serve with a squeeze of lemon juice. This is the secret ingredient. Not only does it make the soup taste great, but it also helps you to absorb the iron from the lentils more efficiently. I also like to eat mine with a dollop of natural yogurt or a drizzle of coconut cream for a vegan version.

Notes

Bump up the Protein: Serve it with 1/3 cup of plain Greek yogurt or 3 tbsp hemp hearts.
Decrease the Sodium: Make your own vegetable stock with leftover onion skins, leek tops and carrot tips.
Make it Vegan: Omit the yogurt, and use a cashew cream instead or a drizzle of coconut cream.
Squash Alternatives: Try it with Kabocha squash, or sweet potato or yam.
Lentil Alternatives: Try it with yellow or green split peas, or a 28oz can of drained chickpeas.

Nutrition

Want To Pin This Recipe For Butternut Squash Curry Lentil Soup for Later?

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Raw Nori Stix Recipe – Is A Raw Food Diet For You?

Fri, 13 Sep 2019 18:45:56 +0000

This Raw Nori Recipe is a plant-based, raw version of…. pepperoni sticks! That’s right! These nori rolls are filled with only whole-food goodness, and by using only a low heat they retain the maximum amount of nutrition! When does a Raw Food Diet have a place? Read on to find out more.

This post was originally posted on International Raw Food Day – July 11th (in 2013!!)! At the time it seemed raw food cafes and restaurants were popping up everywhere, and the food was delicious. Raw foodies claim that a raw food diet can increase energy levels with the promise of long-lasting health. As a Dietitian, I wanted to dig into this a little deeper. Regardless of the findings, one of my favourite eateries is Bliss Cafe in Victoria and this Raw Nori Recipe is straight from their non-cook book!

The Fundamentals Behind a Raw Food Diet

Raw foodists justify a mostly raw food diet by claiming that the cooking of foods destroys food enzymes which are important for health and digestion. Health professionals will argue that the impact of food enzymes is relatively small compared to those released in our body when food is consumed (in our mouth, stomach, small intestines).

It is important to note that our lower stomachs are naturally very acidic, largely denaturing many food enzymes (this may not include probiotics which is a topic to be covered in subsequent posts). Despite the controversy and differences in opinions, there are many health benefits to a Raw Food Diet.

Ingredients for Raw Nori Snack Recipe in Vitamix: carrots, Brazil nuts, sunflower seeds, miso, spices and lemon juice.

Raw Food Diet Health Benefits

What is a Raw Foods List?

The general consensus is that a Raw Food Diet will consist of primarily 75% raw food. This includes large amounts of vegetables, fruit, seaweed, nuts, seeds as well as sprouted foods such as legumes, seeds and grains (see post Antioxidant Army). For some who are following a Raw Food Diet, it can even occasionally contain raw milk, eggs, fish or even meat – depending on if one is following a vegan, vegetarian or omnivorous raw diet.

Why Is A Raw Food Diet Healthy?

Generally, the closer one can get to following a raw food diet, the less processed the food will be. It will also be lower in saturated fat, cholesterol, white flour and white sugar. Another benefit is the elimination of damaging by-products of high-temperature cooking such as advanced glycation end products (AGEs). Dietary AGEs are known to contribute to increased oxidant stress and inflammation, which are linked to the recent epidemics of diabetes and cardiovascular disease (1).

What Nutrients Is A Raw Food Diet High In?

When we take away the processed foods, what is left is food high in vitamins, antioxidants, phytochemicals, fibre and enzymes. Many vitamins and antioxidants are heat sensitive and may, therefore, be more available on a Raw Food Diet. This includes water-soluble vitamin C, as well as B vitamins.

Is A Raw Food Diet Better For Your Health?

Research continues into raw vegan diets as an effective therapy for heart disease, diabetes, cancer and peer-reviewed research is also available on rheumatoid arthritis and fibromyalgia. With a large percentage of the western world being overweight and obese, a raw food diet could help to eliminate most of the worst offending foods contributing to this.

Ingredients for Raw Nori Recipe blended in Vitamix.

The Risks Of Following A Raw Food Diet

What Are The Nutritional Risks of Following A Raw Food Diet?

Certain nutrients can be harder to access on a Raw Food Diet, including protein, iron, zinc, calcium, vitamin D, vitamin B12 and iodine. Studies have shown that adequate protein levels can be achieved when following a raw food (vegan) diet, but careful planning is necessary.

How To Get Enough Calcium & Vitamin D On A Raw Food Diet

For those who consume regular kale, chia seeds and Asian greens, getting enough calcium won’t be a concern (see my post on Getting Enough Calcium on a Dairy-Free Diet for more information on this important mineral). Vitamin D is calciums best friend when it comes to bone health and has a role in helping our body absorb calcium (see post Vitamin D for Vegetarians and Vegans). As dietary plant-based sources are minimal, vitamin D supplementation would be essential on a vegan Raw Food Diet.

How To Get Enough Iron and Zinc On A Raw Food Diet

Iron and zinc are two important minerals that can be difficult to access on a plant-based diet, and even more difficult on a Raw Food Diet. Legumes including lentils are one of our best sources of iron and zinc, and those following a Raw Food Diet might consider including cooked legumes in their diet to ensure they are getting enough of these essential minerals.

Pumpkin seeds are also an excellent source of zinc, but just like legumes they need to be prepared properly to efficiently access the minerals – see my post How To & Health Benefits of Sprouting Foods.

How To Get Enough Vitamin B12 On A Raw Food Diet

Vitamin B12 is a vitamin that is only found in animal foods. Those Raw Foodies who are not vegan or vegetarian may be getting enough from eggs, milk or fish. If these are not a part of your diet, and intake of fortified foods including nutritional yeast, milk alternatives and faux meat alternatives is low or absent, then vitamin B12 supplementation is likely required. Best to speak to your health care professional about your needs.

How To Get Enough Iodine On A Raw Food Diet

Many people, not just vegans, vegetarians and those following a Raw Food Diet may be lacking in iodine. Seafood is one of the best dietary sources of iodine, but luckily seaweed is also a great source of this important mineral. Make a simple seaweed and toasted sesame seed shaker and add this to your meals at least twice per week.

Which Nutrients Are Better When Cooked

The lycopene content in tomatoes is higher when the tomatoes are cooked. The fat-soluble carotenes including beta-carotene and lutein found in red, yellow, orange fruits and vegetables, including carrots, as well as green leafy vegetables, increases in availability when cooked in a fat such as oil. Adding a little olive oil to your spinach will offer 8,000 micrograms of lutein per ½ cup cooked compared to 200-345 micrograms in an egg (2).

When To Be Cautious About Following A Raw Food Diet?

During times of low immunity which may be during certain medical treatments, while taking immunosuppressants, or during pregnancy you should speak with your health care professional about the risks of following a Raw Food Diet. Pregnant women should be especially careful of not consuming raw sprouts, raw milk, raw meat or seafood.

Add 4 tablespoons of filling onto 1/2 nori sheet.

Should I Follow A Raw Food Diet?

How To Make A Raw Food Diet Achievable?

Remember, you don’t need to eat 100% raw to enjoy the advantages of eating a whole foods, plant-based diet that is rich in raw foods. For some people, simply aiming for 50% of each meal to be raw would offer tremendous health benefits. This can be as easy as the addition of a salad to each meal. Eating only 50% raw also makes it easier for those trying to follow a raw food diet during the winter months – you can have your winter warming soup AND a nice raw coleslaw on the side.

Spread the filling over 2 inches with the back of a spoon, leaving about 1/2 inch free.

Environmental Considerations of a Raw Food Diet

It is always important to consider food miles, and especially important when we are trying to access mostly raw foods. Eating for the benefits of a Raw Diet doesn’t mean out of season vegetables or tropical fruit all year round. Being prepared and organized is the key. Preserving, canning and fermenting are all ways to enjoy raw foods out of season.
Think twice about where that fresh coconut has come from, or those goji berries. Eating locally or seasonally on a Raw Food Diet creates another challenge. In the winter months when starchy squash, yams and potatoes are more readily available – we may consider having slightly more cooked food.

Why I Made This Raw Nori Stix Recipe

The Health Benefits of Nori

Nori, like all seaweed, is high in trace minerals and one of our best sources of iodine, aside from seafood. Iodine is important in making thyroid hormones. There has been a rise in iodine deficiency with the increase in popularity of gourmet salts and the subsequent decreased use of iodized salts. For those following a plant-based diet, I generally recommend aiming for the consumption of seaweed at least twice per week.

The Health Benefits of Miso

Miso is made from fermenting soybeans and various grains including rice or barley and can enhance the nutritional profile of any dish by adding live active cultures. These healthy bugs have a role in gut health and can increase the availability of certain nutrients (see my post Health Benefits of Fermented Foods).

The Health Benefits of Brazil Nuts

Brazil nuts are one of the best sources of selenium. Other plant-based sources of selenium include tofu, sunflower seeds and chia seeds. Selenium is a mineral that works as an antioxidant in the body. It can help to keep tissues healthy by preventing cell damage, and it also helps keep our immune system and thyroid working well.

Roll the nori sheet, then wet your fingertips and wet the end of the nori sheet to stick it together.

Tips On Making This Raw Nori Stix Recipe

Soaking The Sunflower Seeds For the Nori Snack Filling

Soaking the sunflower seeds for up to 4 hours not only helps the seeds blend in the Vitamix or food processor, but it also helps remove some of the phytic acid which can bind to the minerals in the seed making them less available to the body.

Using a Vitamix For The Nori Snack Filling

I find that my Vitamix works best for making the nori filling, but the large amount of ingredients can be difficult to blend in one go. Try blending it in two batches to ensure that all the ingredients are pureed well.

Using Leftover Nori Sheets

I always seem to have a few extra nori sheets leftover from making sushi or nori salad wraps. This is a great way to use leftover nori sushi wraps. Don’t worry, it is OK if they are a bit soft – they will reformulate once they are dehydrated or baked in the oven at a low heat.

Rolling the Nori Stix

Have a bowl of water near the nori stix working station. After adding 4 tablespoons of filling and rolling the nori sheet around it, dip your fingertips in the bowl of water and dab them on the end of the nori sheet to help seal the roll.

Preparing This Nori Stix Recipe In The Dehydrator

Using a dehydrator helps prevents any heat degradation of the nutrients in the nori stix. Of particular mention is the miso – the beneficial bacteria which have a role in gut health are sensitive to heat. We should always prevent exposing miso to high heats. See my post Fermented Foods Health Benefits. See below for using an oven as an alternative.

Lay the nori rolls seam side down on a dehydrator baking sheet.

Notes On Making This Raw Nori Stix Recipe

Make the Nori Stix Recipe Soy-Free

There is now chickpea miso available for those that choose to limit soy which is found in conventional miso. Nutritional Yeast can also offer the same umami, or savoury, flavour as miso and has the added benefit of being fortified with vitamin B12.

Make the Nori Stix Recipe Gluten-Free

Just make sure your miso does not contain barley. I used Shiro miso in this recipe which is made from sweet white rice and is naturally gluten-free.

Using An Oven To Make These Nori Stix

If you don’t have access to a dehydrator, not to worry. You can use an oven at the lowest heat – try 200 degrees Fahrenheit for 10-16 hours, checking regularly.

More Raw Food Recipes

There are so many ways to enjoy raw foods, and most of the ways don’t involve a dehydrator. Here are a few of my favourite raw food recipes:

Did you make this Raw Nori Stix Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Raw Nori Stix Recipe

These Raw Nori Snacks and the plant-based version of pepperoni sticks. Fully of flavour and savoury goodness, and cooked at a low temperature to ensure the maximum amount of nutrients is retained. These are a great snack for busy people on the go or put them in the kid's lunch box for a healthy school snack.

Course Snack

Cuisine Canadian

Keyword Nori Recipes Snack, Nori Rolls, Nori Snacks

Prep Time 30 minutes

Dehydrating Time 1 day

Total Time 1 day 30 minutes

Servings sticks

Calories 122kcal

Author Rachel @ The Conscious Dietitian

Equipment

Dehydrator

Ingredients

2 1/2 cups sunflower seeds soaked
2 cups carrots chopped
1 1/2 cups Brazil nuts
1/2 cup miso paste
1/2 cup lemon juice (juice of 1 whole lemon)
1 tbsp fresh ginger chopped
3 cloves garlic chopped
1 tbsp chilli flakes dried
1 tbsp turmeric ground
8-10 sheets nori seaweed

Instructions

Option to soak the sunflower seeds for 2-4 hours to maximize nutrient access and also help with blending. Drain the water and add the seeds to the Vitamix or food processor.
Place all of the remaining ingredients for the filling (everything except nori) into the Vitamix or food processor and process until smooth. You may have to do two batches and then mixed the batches together in a large bowl.
Use a pair of scissors to cut the nori sheets in half parallel to the lines scribed on the sheets. Place the cut nori sheet on a work surface with the rough side facing up and the long edge facing you.
Spoon 4 tablespoons of the mixture onto the half sheet. Smooth mixture into a solid line along the length of the sheet, about 1-2 inches wide.
Roll up the nori stick starting with the edge closest to you that has the filling on it. With a 1/2 inch or so of nori sheet left, stick it the remaining nori sheet to the roll dipping your fingers in a bowl of water and running it along the edge of the nori wrap. Complete the rolling to finish. Place on the dehydrator or baking paper-lined baking tray with the seam side down.
Repeat until all the filling is used up. The original recipe makes 20 nori sticks. Every time I have made it I get 16 nori sticks.
Dehydrate nori stix at 115 degrees Fahrenheit for 24-36 hours. Once finished, place the nori sticks in a container and store at room temperature.
To do this in the oven, try baking at 200 degrees Fahrenheit for 10-16 hours - checking regularly.

Notes

Make the Nori Stix Recipe Soy-Free: There is now chickpea miso available for those that choose to limit soy. Nutritional Yeast can also offer the same umami, or savoury, flavour as miso and has the added benefit of being fortified with vitamin B12.

Make the Nori Stix Recipe Gluten-Free: Just make sure your miso does not contain barley. I used Shiro miso in this recipe which is made from sweet white rice.

Using An Oven To Make These Nori Stix: If you don't have access to a dehydrator, not to worry. You can use an oven at the lowest heat - try baking at 200 degrees Fahrenheit for 10-16 hours - checking regularly.

Nutrition

Wanna Try This Recipe For Raw Nori Stix? Pin It!

References for Is A Raw Food Diet For You?

1. Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. Journal of American Diabetes Association. 2010.

2. What To Eat (2006). Marion Nestle

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Healthy Coleslaw Recipe with Toasted Almonds [Mayo-Free ]

Thu, 15 Aug 2019 09:00:59 +0000

Looking for the best Healthy Coleslaw Recipe? Well, look no further. Not only is this coleslaw recipe packed full of antioxidants from the red cabbage and fresh herbs, the creamy dressing is naturally mayo-free. Turn this salad into a main meal by adding some baked tofu or a few eggs.

The summer markets are bursting with berries, stone fruit, and fresh tomatoes. With the overload of delicious blueberries and wild blackberries, we sometimes forget about the more humble harvests. Cabbage springs into season in summer and has a lengthy season, lasting over 6 months depending on the climate. Cabbage is also packed full of antioxidants and is an easy addition to summer salads, BBQs and stir-fries.

“The impressive amount of antioxidant phytonutrients in cabbage is one key reason why cabbage intake is liked to a decreased risk of cardiovascular disease. Red cabbage is especially high in anthocyanin which provides cardiovascular protection.”

Why I Made This Healthy Coleslaw Recipe

Increasing Vegetable Intake

I see many clients who have a hard time getting enough vegetables into their day. The minimum recommended amount is 2 ½ cups of cooked vegetables per day or 5 cups of salad. Coleslaw is an easy way to switch up your salads in the summer and also makes a great hearty winter salad.

Health Benefits of Cabbage

Opt for red cabbage more often which is higher in the antioxidant anthocyanin, also found in other purple foods including blackcurrants, blackberries, blueberries, eggplant (in the skin), cranberries, cherries and purple sweet potato. Anthocyanins not only offer cardiovascular protection but also have been linked to longevity, cancer prevention, and decreased risk of dementia.

Health Benefits of Parsley

Parsley is a great source of vitamin C, with a half a cup serving offering around fifty percent of our daily needs. Vitamin C is a potent antioxidant and helps with the absorption of non-haem (plant-based) iron,

It Is a Healthy Coleslaw with Apple Cider Vinegar

Unpasteurized apple cider vinegar contains beneficial bacteria and has a role in promoting good digestive health. For more on why we should be including fermented foods in our diet see my post – Fermented Foods Benefits & 9 Gut Health Foods In Your Home.

It Is a Healthy Coleslaw Recipe with No Mayo

Yogurt can be a lower-calorie alternative to mayo and offers the benefit of helpful probiotic bacteria. Purchase a good quality yogurt, ideally from grass-fed animals, which can boost the nutritional value of the yogurt making it richer in omega-3 fatty acids and beneficial conjugated linoleic acids (CLA).

Ingredients for Healthy Coleslaw Recipe: Red Cabbage, Parsley and Carrot

Healthy Coleslaw Recipe Variations

Healthy Coleslaw Recipe with Greek Yogurt

This recipe uses regular plain yogurt. For a protein boost, or to use whatever is in your fridge you can replace the regular yogurt with Greek yogurt. As Greek yogurt is naturally thicker, you make need to add 1-2 tablespoons of water of olive oil to thin out the dressing.

Crunchy Healthy Coleslaw Recipe

The addition of toasted almonds adds a nice crunch. For additional crunch, toss 1/2 cup of sunflower seeds in with the almonds and bake as per recipe instructions. Add the toasted sunflower seeds to the salad with the almonds.

Paleo Coleslaw Recipe

To make a paleo coleslaw recipe replace the yogurt with extra-virgin olive oil mayonnaise. Option to double the amount of almonds added to the recipe.

Cabbage and Apple Slaw

Add some natural sweetness to this recipe for something different. Core and thinly spice an apple and add to the prepared salad. Dress immediately to prevent the apple from browning.

Healthy Coleslaw Recipe No Sugar

This healthy coleslaw recipe uses the natural sugar from maple syrup for sweetness, which has a lesser effect on blood sugar levels than common white sugar. If you wish the salad to be completely sugar-free omit the maple syrup. Option to add some natural sweetness from fruit (see above).

Ingredients for Yogurt Based Coleslaw Dressing: Apple Cider Vinegar, Olive Oil, Plain Yogurt, Seeded Mustard, Maple Syrup, Salt and Pepper.

Tips On Making This Healthy Coleslaw Recipe

Toasting The Almonds

Roasting your nuts can also reduce some of the phytate levels, a fibre compound in plant foods that can bind to minerals in foods and make them less absorbable by the body. Nuts such as almonds contain a compound called acrylamide which when heated over 260 degrees Fahrenheit / 130 degrees Celsius is carcinogenic in experimental animals. B-vitamins are also not heat-stable and are better roasted at a lower temperature.

Shredding The Cabbage

I love using my mandolin slicer to shred the cabbage. Having thinly sliced cabbage pairs well with this light coleslaw dressing. If you do not have a mandolin slicer, a food processor with a shredding attachment could work, as does slicing thinly with a knife.

Making Leftovers

This is a great salad for making in bulk, and having throughout the week. Don’t be afraid to dress the salad before storing it – the cabbage won’t go soggy. To keep the nuts crispy, store the roasted nuts separately, and not in the fridge.

Ingredients for coleslaw prepared and added to a salad bowl.

Notes On Making This Healthy Coleslaw Recipe

Diary-Free Coleslaw

Option to use mayonnaise in place of yogurt for a dairy-free coleslaw. Make sure it is vegan mayonnaise if looking for a vegan version.

Nut-Free Coleslaw

Replace almonds with some toasted seeds. Toast sunflower seeds or pepitas in a heavy bottom saucepan for 5 minutes, stirring regularly to prevent burning, or bake in the oven for 10 minutes at 270 ° Fahrenheit.

Add Protein To This Healthy Coleslaw Recipe

To make this coleslaw a meal, serve it with some baked tofu (see my recipe for Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing) or with boiled eggs (see Health Benefit of Eggs and Why I Eat Eggs).

Want Some More Healthy Salad Recipes?

Do you love salad as much as I do? Check out these other favourite salad recipes:

This is one of my favourite slaw recipes, adapted from My New Roots Sarah Brittons’s Cookbook Naturally Nourished. Her version is a beautiful creamy autumn slaw, using seasonal Brussels sprouts and apple. I’ve revamped it to suit the summer months, showcasing one of the most undervalued vegetables on our shelves – cabbage of course.

Did you make this Healthy Coleslaw Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Healthy Coleslaw Recipe with Toasted Almonds

This coleslaw recipe can be easily adapted to the season. In the summer take advantage of fresh cabbage and carrots, and in the fall use tantalizing Brussels sprouts and apples. The yogurt-based dressing can also be adapted to be made into a creamy vegan dressing. Serve it with some toasted almonds for a delightful crunch, and serve it with an additional protein source to turn it into a meal.

Course Salad

Cuisine American

Keyword Different Coleslaw Recipes, Healthy Coleslaw Recipe Apple Cider Vinegar, Healthy Coleslaw Recipe No Mayo

Prep Time 30 minutes

Total Time 30 minutes

Servings Servings as a Main

Calories 240kcal

Author Rachel @ The Conscious Dietitian

Equipment

Mandolin Slicer

Ingredients

For the slaw

1/3 cup almonds raw
1 cup fresh flat-leaf parsley leaves and stems packed
1/2 pound green or red cabbage
2 carrots

For the dressing

4 tsp Dijon mustard
4 tsp apple cider vinegar unpasturised
2 tsp maple syrup pure
¼ cup yogurt plain
2 pinches fine sea salt
2 pinches fresh ground black pepper plus more as needed
2 tbsp extra-virgin olive oil optional

Instructions

Preheat the oven to 270F. Spread the almonds on a rimmed baking sheet in a single layer and roast until fragrant and slightly darker in colour, 20 to 25 minutes. Remove from oven and let cool completely. Roughly chop the almonds and set aside.
While the almonds are roasting, wash and trim the cabbage, removing any damaged outer leaves. Slice the cabbage as thinly as possible using a mandoline slicer, a sharp knife or a food processor with the shredding attachment. Shred the carrots as well using a julienne peeler, or simply grate the carrots. Place the prepared vegetables in a large bowl.
Roughly chop the parsley leaves, finely mincing the stems. Add the parsley to the salad bowl.

To make the dressing

Whisk together the mustard, apple cider vinegar, maple syrup, yogurt, salt, and pepper. Add olive oil or water if you prefer your dressing runnier. I find this also depends on the type of yogurt used. Add a generous amount of black pepper and stir to combine before serving.
Add the toasted and chopped almonds to the cabbage mixture and drizzle the dressing over top to serve.

Notes

Add protein: Serve it with 2 boiled eggs per serving, baked tofu, or 3 tbsp of hemp hearts per serving.
Make it dairy free: Use a non-dairy yogurt such as coconut yogurt, or substitute the yogurt with mayonaisse.

Recipe adapted from Naturally Nourished Cookbook

Nutrition

References for Healthy Coleslaw Recipe with Toasted Almonds

Anthocyanins and Longevity
Anthocyanins and Cancer Prevention
Anthocyanins and Dementia
Anthocyanins and Cardiovascular Protection

The post Healthy Coleslaw Recipe with Toasted Almonds [Mayo-Free ] appeared first on The Conscious Dietitian.

Vegan Zucchini Noodles with Pesto [Vegan, GF]

Sat, 27 Jul 2019 09:19:13 +0000

Looking for a simple low carb meal idea that can be whipped up in 15 minutes or less? Look no further. This Vegan Zucchini Noodles with Pesto Recipe is so easy to make and is packed full of wholesome nutritious ingredients. Serve it with my favourite Vegan Pesto with Hemp for a dairy-free, grain-free meal.

Zucchini needs no introduction these long summer days. Gardens are overflowing with this veg and summer squash recipes are filling up my Pinterest feed. I’ve previously shared my Zucchini Noodle Lasagna, my Crustless Vegetable Quiche with Zucchini, and more recently, a far more edgy way to use zucchini in this Berry Cauliflower and Zucchini Smoothie Bowl. Another zucchini recipe to add to the repertoire, this simple recipe for Vegan Zucchini Noodles with Pesto is quick and light and perfect for these hot summer days.

“Zucchini, like other summer squash, is native to North America. This group of vegetables is well recognized for its high value of carotenoids.”

Ingredients to make this Easy Vegan Zucchini Noodles with Pesto Recipe: Zucchini, Cherry Tomato, Thyme, Olive Oil and Salt and Pepper

Why I Made This Vegan Zucchini Noodles with Pesto

Health Benefits of Zucchini

Zucchini, like other summer squash, contains large amounts of the phytonutrient group of carotenoids. This includes lutein, zeaxanthin which are taken up by the retina and are important for eye health, as well as beta-cryptoxanthin and beta-carotene which are converted into Vitamin A. Zucchini, alongside patty pan, yellow straightneck, and yellow crookneck are some of the best sources of carotenoids in this category.

Eating The Zucchini Skin

The skin of the zucchini contains up to 10x more of the carotenoid antioxidant group; is best to purchase organic to avoid unwanted potential contaminants that can settle in the skin. Making zucchini noodles is a great way to make sure you are eating the healthiest part of the zucchini.

A Low Carb Zucchini Noodle Recipe

This recipe is great for those looking for a low carb meal option. Whether it be for blood sugar regulation, following a certain style of eating, or you just want a lower carb meal option for later in the evening zucchini noodles are a great lower carbohydrate pasta alternative.

Making a Vegan Pesto Recipe

I love using miso in my pesto in place of parmesan cheese which also offers that distinct umami flavour. Not only is it great for those looking for a dairy-free alternative, miso offers an array of beneficial bacteria that can contribute to a healthy gut – see my post Health Benefits of Fermented Foods for more information.

Prepare the ingredients by halving the cherry tomatoes and spiralizing the zucchini into noodles.

Tips On Making This Vegan Zucchini Noodles with Pesto Recipe

Storage and Selection of Zucchini

Unlike winter squash, which thanks to its thick skin can be stored for long periods of time, zucchini should be stored in the refrigerator for no longer than a week after purchase. Carotenoids, alongside other nutrients found in zucchini, are sensitive to exposure to air, light, heat, and length of time in storage. Their loss can be slowed down by keeping them in an air-tight container in the refrigerator.

How To Make Zucchini Noodles

The easiest way to make zucchini noodles is to use a handheld spiralizer. These are inexpensive and can be purchased from most home goods stores. If you do not have one, a mandolin slicer set on the julienne setting will work as well.

How To Cook Spiralized Zucchini Noodles

Spiralized zucchini noodles do not need to be cooked. Simply heat the zucchini noodles in the dish right before serving, making sure not to let them cook for too long. This ensures that they retain their firm texture and don’t release too much liquid into the dish.

Alternatives to Zucchini Noodles

This recipe can be made out of season using black bean noodles, or traditional pasta. Simply cook the pasta until al dente before adding it to the cooked tomatoes.

Add halved cherry tomatoes to a frying pan with olive oil, along with the garlic, thyme, salt and pepper.

Variations For This Vegan Zucchini Noodles with Pesto Recipe

Zucchini Noodles with Avocado Pesto

Try blending one ripe avocado, skin and pit removed, in with the Vegan Pesto ingredients. Additional water or olive oil may be required to achieve the desired consistency.

Zucchini Noodle Salad

To make a zucchini noodle salad recipe, do not cook the tomatoes or heat the zucchini noodles. Simply combined the fresh cherry tomatoes, thyme, olive oil, fresh minced garlic and pesto in a bowl with the spiralized zucchini noodles and serve.

Zucchini Pesto Recipe

Have an abundance of zucchini? Blend 1/2 cup of chopped zucchini into the Vegan Pesto Recipe for a zucchini pesto that can be added to your spiralized zucchini noodles.

Add remaining ingredients including spiralized zucchini noodles and pesto to the frying pan and heat until warm being careful to not overcook the zucchini noodles.

Notes For Making This Vegan Zucchini Noodles with Pesto Recipe

Make It Gluten-Free Zucchini Noodle Recipe

This dish is naturally gluten-free. Just ensure that you use a gluten-free miso as often miso can be made using fermented barley.

Make It A ‘Keto-Friendly’ Zucchini Noodle Recipe

This recipe is naturally keto-friendly as it is low carbohydrate and contains healthy fats. Option to use real parmesan cheese in place of the miso in the pesto recipe.

How To Store This Vegan Zucchini Noodle With Pesto Recipe

This recipe is best served fresh as the zucchini noodles will release more liquid when reheated. If you are planning on making this dish for leftovers, keep the zucchini noodles separate from the tomato mix and reheat them separately for leftovers, heating the zucchini noodles only slightly – or even better have them raw!

Want Some More Zucchini Recipes?

When zucchini is in season it is plentiful! Here are some of my other favourite ways to enjoy zucchini:

Try this low carb Zucchini Noodle Lasagna,
My favourite Crustless Vegetable Quiche with Zucchini which also great for kids,
Or this favourite Berry Cauliflower and Zucchini Smoothie Bowl for breakfast

I’ve adapted it from the Love and Lemons Cookbook to make it grain-free and served it with this Vegan Hemp Pesto.

Did you make this Vegan Zucchini Noodles with Pesto Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Want To Pin Vegan Zucchini Noodles For Later?

Vegan Zucchini Noodles with Pesto Recipe

This quick and simple dish is a great way to use up some summer produce and can be made in 15 minutes or less. Tomato, basil, and zucchini all make an appearance around the same time, making this an easy go-to meal when you're looking for something healthy and light. Use any leftover pesto in salad dressings, wraps, or freeze to use later for another quick meal.

Course Main Course

Cuisine Mediterranean

Keyword Zucchini Noodles Keto, Zucchini Noodles Recipe Low Carb, Zucchini Noodles Recipe Vegan

Prep Time 10 minutes

Cook Time 5 minutes

Total Time 15 minutes

Servings

Calories 280kcal

Ingredients

4 medium zucchini
1 tbsp olive oil extra virgin
2 cups cherry tomatoes halved
1 clove garlic minced
1 tsp thyme dry (or 1 tbsp fresh)
1/4 tsp salt
1/4 tsp black pepper ground

To Serve

Vegan Pesto see recipe
fresh basil leaves optional

Instructions

To prepare the zucchini noodles, start by slicing off the ends of the zucchini. Using a food spiralizer make the 'noodles' by twisting the entire zucchini through the device. Once you have spiralized all of the zucchini, use a knife to make one cut down the pile of noodles so you don't end up with extremely long noodles. Set aside.
Prepare the vegan pesto as per recipe instructions (above).
Heat a frying pan over medium heat and add the oil. Add the halved tomatoes, garlic, thyme, salt, and pepper. Let cook for about 3 minutes, stirring occasionally.
Add the zucchini noodles and vegan pesto to the frying pan and mix gently. There is no need to cook the noodles as this will result in excess water being released from the zucchini. Simply heat the noodles and pesto in the frying pan and gently mix all of the ingredients together. This should take only 1-2 minutes. Serve warm or cold.

Notes

Recipe adapted from Love and Lemons Cookbook

No pesto: Add parmesan cheese before serving, or nutritional yeast for a vegan version.
No basil: Try a cilantro pesto, or arugula or kale works too.

No zucchini: Try using black bean noodles, or traditional pasta if not gluten free.

Nutrition

Calories: 280kcal

The post Vegan Zucchini Noodles with Pesto [Vegan, GF] appeared first on The Conscious Dietitian.

The Ultimate Vegan Pesto Recipe with Hemp

Sat, 13 Jul 2019 19:45:29 +0000

Not just another pesto recipe – this Ultimate Vegan Pesto Recipe with Hemp is the best way to celebrate summer. The local ingredients have been maximized to great a truly sustainable dish!

The internet does not need another pesto recipe, but what it does need is a little flair added to the traditional basil pesto. I love using miso in my pesto, not only for that delicious umami flavour but also for the live-active cultures from this underutilized fermented food. Hemp is iconically Canadian, a sustainable source of protein, and a great replacement for pinenuts. Try this recipe for my Ultimate Vegan Pesto Recipe with Hemp on some Zucchini Noodles or on your favourite wrap.

“Umami is known as the fifth taste – after bitter, sweet, sour and salty. This taste can be found in high amounts in parmesan cheese, miso, gravy, mushrooms and tomatoes. The taste can be described as a ‘pleasant savoury taste’.”

Ingredients for The Ultimate Vegan Pesto Recipe with Hemp: Apple Cider Vinegar, Hemp, Olive Oil, Basil, Miso and Salt

Why I Made This Recipe

Health Benefits of Hemp

I’ve shared some of my favourite health-promoting benefits of hemp in my post Chia vs Flax vs Hemp – Which is Healthier and More Sustainable. One of the top qualities is the high protein content, with ~ 3.5 grams of good quality protein per tablespoon. They also contain omega-3 fatty acids (read more on How To Get Your Omega-3s for Vegans and Vegetarians), helpful gamma-linolenic acid (GLA), and important minerals including magnesium and zinc.

Health Benefits of Miso

Miso is a great alternative to parmesan cheese because it also offers that distinct umami taste. Miso is made from fermenting soybeans and various grains and can enhance the nutritional profile of any dish by adding live active cultures. These healthy bugs have a role in gut health and can increase the bioavailability of certain nutrients (see my post Health Benefits of Fermented Foods for more information).

Making a Vegan Pesto with Hemp

Miso is used to replace the savouriness of the parmesan cheese; I like using white miso paste which has a subtler flavour. Hemp hearts are a great alternative to pinenuts. Not only do they offer more protein, but they are smooth and creamy and grown right here in Canada.

Making a ‘Local’ Pesto

This pesto uses hemp hearts which are local, and apple cider vinegar is a great replacement for lemon. When basil is out of season, opt for balanced spinach or kale which have a longer growing season than basil.

Add all ingredients to a food processor and blend until smooth

Variations on This Vegan Pesto with Hemp

Pesto with Walnuts

Swap out the hemp hearts in this recipe for 1/4 cup of walnuts. Option to bake the walnuts in a preheated oven at 350° Fahrenheit for 8 minutes for a toasted walnut pesto.

Pesto with Almonds

Replace the hemp hearts with 1/4 cup of almonds for an almond pesto. Option to bake the almonds in a preheated oven at 350° Fahrenheit for 10 minutes for a toasted almond pesto. I like leaving some almond chunks in my almond pesto.

Red Pesto Recipe

To make a red pesto replace 1 cup of basil with 1 cup of roasted red peppers. Add remaining ingredients and blend until smooth. Add more olive oil until a consistency of your liking is achieved – more runny for pasta sauce, less runny for baking on protein.

Vegan Spinach Pesto

Make this a seasonal pesto by using spinach in place of basil outside of the summer months. No need to cook or blanch the spinach, simply replace baby spinach leaves for basil leaves in this recipe. Even better if you can do half spinach half basil!

Pesto Recipe No Nuts

Technically hemp hearts are not a nut, so this recipe is naturally nut-free. Other nut-free options include sunflower seeds, or pepitas (pumpkin seeds). I will occasionally make a pesto with no nuts or seeds, which goes nicely on top of baked fish or tofu.

Making Vegan Pesto with No Oil

You can make an oil-free pesto using water in place of oil. Using hemp hearts or cashews will lend a creamy texture that you would otherwise get from oil. Use equal amounts of water as you would oil.

Traditional Pesto Recipe

To turn this recipe into a traditional pesto recipe, use 1/4 cup of pinenuts in place of hemp hearts, 2 tablespoons of grated parmesan cheese in place of miso and 2 tbsp of lemon in place of apple cider vinegar.

Tips On Making This Ultimate Vegan Pesto with Hemp

Blending Your Pesto

I have found that a food processor or Vitamix works better than a blender for making homemade pesto. If you are without, a chunky pesto can be made by hand. Chop the basil and garlic very finely with a sharp knife and then mix in the remaining ingredients until smooth.

Storing Pesto

Pesto stores well in the fridge for about a week. When storing pesto use a sealable glass jar. Drizzle just enough olive oil on top of the pesto so it doesn’t turn dark. Stir before using.

Freezing Pesto

I love making big batches of pesto with the herbs are fresh and freezing it to use later in the season. To freeze simply freeze in desired portion container (consider how much you use at one time), and use within the year. I also like freezing my pesto in ice cube trays, transferred into a sealable bag, for single-serving uses.

Notes For Making This Ultimate Vegan Pesto Recipe

Make It Soy-Free

Traditional miso is made by fermenting soybeans with a grain. For a soy-free version use chickpea miso in place of regular miso.

Make It Gluten-Free

Make sure the miso is gluten-free, as some misos use fermented barley. I use Shiro miso for a gluten-free option. Serve the pesto with gluten-free pasta or black bean noodles.

Make It Seasonal

Use spinach or kale in place of basil in the winter, or try arugula or blanched nettles of something different.

Make A Pesto Salad Dressing

Pesto salad dressing tastes great on pasta salads, or a simple green salad. Simply add 1/2 cup of water to the ingredients before blending.

Want To Pin This Vegan Pesto Recipe For Later?

Different Pesto Recipes

Want some inspiration to break free of the traditional pesto recipes? Try these favourites

My Favourite Pesto Uses

What do you put your pesto on? Here are some of my favourite ways to use pesto:

Did you make this Ultimate Vegan Pesto with Hemp Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

The Ultimate Vegan Pesto Recipe with Hemp

This pesto recipe uses hemp hearts as a replacement for pinenuts and to add a protein boost! Miso is used in place of parmesan cheese to offer that umami or savoury flavour. A simple to prepare condiment that can be easily added to buddha bowls, used as a salad dressing, or on your favourite pasta.

Course Main Course, Side Dish

Cuisine Canadian, Italian

Keyword Dairy Free Pesto Recipe, Hemp Pesto Recipe, Vegan Pesto Pasta Recipe

Prep Time 10 minutes

Total Time 10 minutes

Servings

Calories 98kcal

Author Rachel @ The Conscious Dietitian

Equipment

Food Processor

Ingredients

1 cup fresh basil leaves packed
1 tbsp organic white miso*
2 tbsp hemp seeds
1 tbsp apple cider vinegar unpasteurized
2 tbsp olive oil extra virgin
1 clove garlic roughly chopped
pinch sea salt

Instructions

Combine all pesto ingredients in a food processor or Vitamix and blend to combine. I puree mine for at least 30 seconds for a nice smooth consistency.
Taste and season with salt as necessary. Serve on pasta, zucchini noodles, on a quinoa Buddha Bowl, or as a sandwich spread.
Store in an airtight container in the fridge for up to a week. Cover the pesto with additional olive oil to prevent browning.

Notes

*Make it soy-free: Use chickpea miso

Make it gluten-free: Make sure the miso is gluten-free - I use Shiro. Serve with gluten-free pasta or black bean noodles

Make it seasonal: Use blanched spinach or kale in place of basil in the winter

Make it into a salad dressing: Add 1/2 cup of water before blending

Nutrition

The post The Ultimate Vegan Pesto Recipe with Hemp appeared first on The Conscious Dietitian.

Best Lentil Salad Recipe with a Mustard Vinaigrette

Wed, 19 Jun 2019 08:00:37 +0000

Need a quick and easy lentil salad recipe that everyone will love? This Lentil Salad Recipe with a Mustard Vinaigrette is a winner and uses pantry staple ingredients that are always on hand.

As the days become longer and warmer, life seems to speed up. There is less time for all-consuming meal preparation, and we find ourselves gravitating towards quick and easy meals. Not wanting to compromise on taste, having a few key go-to recipes up our sleeves for these busy days is a must. This salad is all about the dressing, which beautifully marinades the lentils creating a simple lentil salad recipe that everyone will love. This salad dressing recipe was also featured on my The ULTIMATE Guide On How To Make Salad Dressings.

“Lentils are a good source of iron which is important in transferring oxygen around the body. To help better absorb this plant-based iron, add some vitamin C to your lentil dishes such as lemon juice.”

The ULTIMATE Guide On How To Make Salad Dressing

Why I Made This Healthy Salad Recipe

Seasonal Lentil Salad Recipe

Whatever the season, this salad can be made with local and fresh ingredients. In the cooler months when dill and parsley aren’t around, try adding thyme or rosemary. Dried herbs can be used as well when there is a shortage of fresh herbs.

Using Fresh Sprouts

Luckily sprouts can be grown indoors all year round and are a great way to get fresh vegetables in when nothing else is growing. See my post The Health Benefits of Sprouting for more information on how to get starting with the healthy, and cost-saving preparation method.

A Quick and Easy Lentil Salad

This salad can be made with whatever is lurking in the fridge. Try adding leftover chopped cucumber or peppers. Keep dry lentils on hand for when you need a quick and easy meal.

Ingredients for Lentil Salad Recipe

Health Benefits of Eating Lentils

Lentils Are a Good Source of Iron

Lentils and other members of the legume family are one of the best sources of iron on a plant-based diet. One cup of cooked lentils can have up to 6 milligrams of iron. Most adult women require up to 18 milligrams of iron per day, while adult men require 8 milligrams.

How To Maximise The Absorption of Iron

Vitamin C helps us to more efficiently absorb the iron from lentils which is a non-haem source. Adding fresh lemon juice to the salad can increase the iron absorption by a factor of 4.

Remove any pebbles from dry lentils.

Lentils Are A Good Source of Zinc

If you are following a plant-based diet, lentils and other legumes may be one of your top source of zinc. Men need at least 11 milligrams of zinc per day, while women need a little less at 8 milligrams per day.

How to Maximise The Absorption of Zinc

Zinc, along with iron and other minerals, is better absorbed from grains and legumes with some pre-soaking, fermentation or germination. See How To Get Enough Zinc for Vegans and Vegetarians for more information on maximizing the availability of this important mineral.

Add dry brown lentils to a pot with double the amount of water.

Variations On This Healthy Lentil Salad Recipe

Red Lentil Salad

Red lentils break apart more so than brown lentils and only take 7-10 minutes to cook. They can be used in this recipe, but I prefer them in soup (like this Greek Lentil Soup with Lemon or Curried Butternut Squash Lentil Soup)

Greek Lentil Salad

Make this salad into a greek lentil salad by adding chopped tomato, cucumber and olives. Use oregano as your herb of choice and top with some tasty feta.

Lentil Salad with Feta

Add 1 cup of crumbled feta to this dish for an extra dash of savouriness. The white colour also contrasts beautifully with the purples, greens and browns of this dish.

French Lentil Salad Recipe

Puy lentils can be used in this recipe, which are also called French lentils. Puy lentils are a type of French lentil (also known as green lentils) that is distinct from other French lentils due to the area they are grown. French lentils are more sturdy than brown lentils and slightly smaller. They also retain their shape better when cooked.

Lebanese Lentil Salad Recipe

To make a Lebanese lentil salad use fresh mint as your herb of choice and add 1/4 cup of fresh lemon juice in place of vinegar. Top with crumbled feta.

Lentil and Quinoa Salad

Cook 1 cup of dry quinoa to make 2 cups of cooked quinoa. Add the cooked quinoa to the lentils before dressing for a delicious lentil and quinoa salad.

Lentil Spinach Salad Recipe

Add 2 cups of baby spinach to this recipe to increase the green and add more texture. Chopped and destemmed kale would work too. To soften the kale, dress the salad 30 minutes before serving.

Salad Dressing Ingredients include: olive oil, red wine vinegar, balsamic vinegar, mustard, honey and salt, pepper

Tips On Making This Healthy Lentil Salad Recipe

How To Cook Lentils

Presoaking your lentils beforehand is not necessary, but can help decrease the phytic acid making the minerals more available to us. As a general rule brown, green Puy and French lentils take about 30 minutes to cook from dry and use a 1 cup of dry lentils to 2 cups of water ratio.

Using Fresh Herbs

This salad tastes great using whatever herbs are in season. I love adding basil and cilantro in the summer, and rosemary and sage in the colder months. Dill is always a winner for me and goes great with any mustard-based dressing.

Making a Vinaigrette

A traditional vinaigrette is 3 parts oil to 1 part vinegar. I prefer to use less oil in my vinaigrette and sometimes make up the remaining liquid with water depending on how thin I want the dressing. For more favourite salad dressing recipes see My ULTIMATE Guide On How To Make Salad Dressing.

Add all of the remaining salad ingredients to the cooked lentils before dressing.

Notes On Making This Healthy Lentil Salad Recipe

Canned Lentil Salad Recipe

If using canned brown lentils, be sure to rinse the lentils well. Canned brown lentils are softer than lentils cooked from dry as the skin has been partially broken down by the canning process.

Vegan Lentil Salad Recipe

Use maple syrup in place of honey to make this salad recipe into a vegan lentil salad.

Gluten Free Lentil Salad Recipe

This lentil salad recipe is naturally gluten-free. A few prepared mustards are made with either wheat flour or malt vinegar, so be sure to read the label if a severe intolerance to gluten exists ie celiac disease.

Did you make this Lentil Salad Recipe with a Mustard Vinaigrette? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

All Seasons Lentil Salad with Fresh Herbs and Basil Vinaigrette

This dish can be adapted to all seasons. In the winter use hardy rosemary, and in the summer try dill and basil. Sprouts can be grown all year-round and are a great addition to any salad.

Course Salad

Cuisine Mediterranean

Keyword Cold Lentil Salad, Easy Lentil Salad, Vegan Lentil Salad

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings as a side

Calories 175kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 1/2 cups brown lentils dry
3 cups water
1/2 large red onion sliced
1/2 cup fresh herbs (parsley, cilantro, dill, basil, etc), minced
1 cup mixed sprouts
1 large lemon juiced

Dressing

1 clove garlic minced
3/4 tbsp Dijon mustard
1 tbsp honey raw
2 tbsp red wine vinegar
1/2 tbsp balsamic vinegar
1/4 tsp sea salt
1 1/4 tsp cracked pepper
1/4-1/2 cup extra virgin olive oil (start with 1/4 cup, option to make up the rest with water)

Instructions

To cook the lentils, first give them a quick rinse under a sieve and make sure there are no little pebbles present. Place the drained 1 1/2 cups of dry lentils in a saucepan and add the 3 cups of water.
Bring the lentils to a boil and let simmer with the lid half on until all the water has evaporated, or until the lentils are tender. This should take about 30 minutes. Set the lentils aside and let cool, or refrigerate until needed.
When you are ready to prepare the salad, add the sliced red onion, chopped fresh herbs and cooled lentils to a bowl and mix to combine. Add the lemon juice and stir to combine. Toss in your fresh sprouts.
To prepare the dressing, add all of the ingredients into a small blender and mix to combine. Start with 1/4 cup of oil, increase to your liking. Option to also use half oil and half water. If you don't have a blender, mix all ingredients except for the oil in a bowl and whisk to combine. Slowly add in the oil while continuing to whisk until dressing has emulsified.
Add the dressing to the prepared lentil salad and mix to combine. Taste and season as necessary. Voila!

Notes

Make it Vegan: Use maple syrup in place of honey
Make it a winter salad: Use rosemary or dried herbs. Use apple cider vinegar in place of lemon
Make it a gluten-free salad: Check to make sure the mustard is gluten-free
Using canned Lentils: Drain the canned lentils well before adding to the remaining salad ingredients

Nutrition Analysis was done using 1/4 cup of olive oil.

Nutrition

The post Best Lentil Salad Recipe with a Mustard Vinaigrette appeared first on The Conscious Dietitian.

The Health Benefits of Eggs AND Why I Eat Eggs

Wed, 05 Jun 2019 21:34:26 +0000

Why do I eat eggs? After years of repression, the health benefits of eggs are again being brought out on the table for discussion. Eggs offer a variety of nutrients that are harder to access in other foods. Here I will discuss the ethics of eating eggs, what type of eggs to choose, and the health benefits associated with eating eggs.

Over recent years eggs have gotten a bad rap. Unfortunately, when eggs at breakfast are replaced with overly processed breakfast cereals, our health suffers the consequences. Clarification on the effects of dietary cholesterol, the ethics of eating eggs, as well as the health benefits of eggs is necessary, and below I will shed some light on these topics.

Health Benefits Eggs

What Are The Nutrients Found in Eggs?

Eggs are rich in fat-soluble nutrients including vitamin A, vitamin D and the beta-carotene lutein. They are also one of the richest dietary sources of choline, contain folate, as well as trace minerals including iodine and selenium. Eggs are also an excellent source of protein (more on that below).

Plant-Based Diets and Vitamin B12

Plant-based diets are often limited in sources of vitamin B12. Vitamin B12 is only found in animal foods but is fortified into many vegan food products (milk alternatives, vegan meal alternatives, etc). Natural sources of vitamin B12 for vegetarians may include dairy products and eggs. One egg contains 0.6mcg of vitamin B12, and the Recommended Daily Allowance for most adults is 2.4mcg per day.

Recipe for Japanese Salad Bowls with Eggs and a Miso Tahini Dressing

Health Benefits of Egg Yolk

Eggs Are High In Fat-Soluble Vitamins

Much of the health benefits of eggs are concentrated in the egg yolks. Egg yolks are a good source of vitamin A which is important for immune function and reproduction. Egg yolks are also rich in vitamin D, another fat-soluble vitamin which has a strong role in bone health (see my post Getting Enough Calcium For Bone Health On A Dairy-Free Diet for more on the role of vitamin D in bone health).

Eggs Are High In Lutein

Egg yolks contain lutein, a plant pigment in the same chemical family as beta-carotene which may protect against eye diseases. Dark leafy greens are also a great source of lutein but because lutein, like beta-carotene, is a fat-soluble nutrient, we require some added fat in order to absorb it (3). The lutein from eggs is naturally more accessible by the body due to the naturally occurring fat in egg yolks.

Note that adding a little olive oil to your spinach will offer 8,000 micrograms of lutein per ½ cup cooked compared to 200-345 micrograms in an egg (2).

Eggs and Omega-3 Fatty Acids

Eggs are also one of the few non-seafood sources of omega-3 fatty acids in the form of DHA. The DHA found in egg yolks, as well as fatty seafood, has been linked to numerous health benefits including a reduction in inflammation, blood clots, and blood pressure.

How Much Omega-3 Fatty Acid Do We Need

One egg contains as much as 40 milligrams of DHA (we require at least 650 milligrams per day of EPA and DHA combined), and omega-3 enriched eggs which come from hens being fed flaxseeds and/or processed fish meal can contain five to ten times this amount, but for a price.

Can We Get Omega-3 From Plants?

Vegetarian sources of omega-3 fatty acids, including flaxseeds, chia seeds, and hemp hearts, contain alpha-linolenic acid, which can convert to DHA and EPA but at very low amounts. It is also important to note that many factors can inhibit this conversion including excess omega-6 fatty acid, alcohol, and inadequate protein (see my post How To Get Enough Omega-3s for the Vegetarians and Vegans for more information).

Eggs Are High In Choline

Choline is a B-like vitamin, and the reason you probably haven’t heard too much about it is that the first recommended intakes for choline were only issued in 1998. One of the most important functions of choline is that it works much the same way as folate, and is important for the developing brain. It is also needed to produce acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions (1).

How Much Choline Do We Need?

Recommended intakes for choline are 425 or 550 milligrams per day for adult females and males respectively – just two large eggs with the yolk contains 294 milligrams. The only other food that is richer in choline than eggs is liver.

Can We Get Enough Choline Without Eggs?

For vegetarians, ½ cup roasted soybeans contain 110 milligrams of choline, while ½ cup cooked kidney beans, ½ cup quinoa, ½ cup Brussel sprouts, collard greens, broccoli, cauliflower or peas all contain between 25 to 45 milligrams of choline (1). It is possible to get enough choline without eggs, but a lot more planning is necessary.

Health Benefits of Egg Whites

Eggs Are High In Protein

Eggs are an excellent source of protein, most of which is concentrated in the egg white. The type of protein in eggs is of high biological value and offers us all the essential amino acids needed for normal growth and repair (think tissues, muscles, cells, hormones, enzymes, skin, etc).

Protein At Breakfast

I’ve written about the importance of adequate protein, especially at breakfast, in previous posts (see Cottage Cheese Omelette with Kale and Mushrooms, Banana-Free Cauliflower and Greens Smoothie Bowl, Steel Cut Oats with Peanut Butter for more high protein breakfast ideas). I cannot stress the importance of achieving balance at breakfast by being conscious of carbohydrate load and aiming for at least 15-20g of protein.

Replacing Carbs with Eggs

Replacing refined carbohydrates with eggs has been shown to result in fewer cravings throughout the day, and fewer spikes in blood sugar and insulin (5). Eggs are a great source of protein with 6 grams per egg; serve your eggs with a low glycemic-index sweet potato hash, or sautéed with some vegetables for a nutrient-packed scramble.

The Ethics of Eating Eggs

What’s Wrong With Conventional Eggs

For many years I strayed from eggs. The images of overcrowded and filthy cages filled with thousands of chickens in cages piled one on top of another in batteries infamous for accumulated feces, feathers and feces haunted me. Caged eggs come from hens that often never see daylight, and are routinely fed low-levels of antibiotics.

Happy Hens Make Healthy Eggs

When it comes to the health benefits of eggs, just as with other animal food products, the health and wellbeing of the hens will be mirrored in their eggs (see my post For The Flexitarian – Sustainable and Healthier Meat Choices). Hens that are raised on the pasture and have access to sunlight (vitamin D), natural food including insects (vitamin A), and are surrounded by natural elements will produce healthier eggs.

Organic Eggs vs Conventional Eggs

If you do not have access to farm eggs, Certified Organic guarantees that the eggs come from hens that eat organic feed and are allowed to access the outdoors and sunlight. They are regularly inspected to make sure the rules are followed.

Health Benefits of Eggs – Free-Range Eggs vs Caged Eggs

Health Benefits of Pasture Raised Eggs

Lily Nichols, a Registered Dietitian, and Author introduced me to this study comparing the nutrient density of eggs from pasture-raised chickens compared to commercially-raised hens (3,4). Eggs from pasture-raised chickens had:

A 30% higher Vitamin A content which is attributed to the fresh greens, grasses, and bugs a chicken eats. Vitamin A contributes to the rich orange colour of the yolks,
Twice as much Vitamin E,
More than double the content of Omega-3 fatty acids, and lesser amounts of omega-6 fatty acids leading to a more preferable ratio of omega-6 to omega-3,
A 3-6x higher content of Vitamin D, due to regular sun exposure.

Health Concerns with Caged Raised Eggs

As if being lower in vitamin D, vitamin E, vitamin D and omega-3 fatty acids are not enough, caged hens also often suffer from serious health conditions caused by their crowded living conditions. This can include osteoporosis, bone fractures, and prolapsed uteruses from being bred to lay eggs at an unnaturally high rate.

Recipe for Simple Crustless Vegetable Quiche

Health Benefits of Eggs – Eggs and Cholesterol

Cholesterol and Heart Disease

There is no argument about whether dietary cholesterol raises blood cholesterol; it does. There is also no argument about whether a high level of cholesterol in the blood raises the risk for heart disease; it does.

But there is still some uncertainty about how dangerous the effects of high blood cholesterol might be, and about whether having high blood cholesterol is bad for everyone, or only for those individuals who are especially sensitive to its effects for reasons of family history.

Do Eggs Raise Cholesterol Levels?

One egg contains 300 milligrams of dietary cholesterol, and 300 milligrams is the general daily recommendations for cholesterol intake. Some people are what we call ‘hyper-responders’ and can be more sensitive to dietary cholesterol than others. This is often hereditary, and despite a healthy, balanced diet some people will have higher cholesterol levels than others.

What Other Dietary Factors Raise Cholesterol Levels?

It is also important to consider that blood cholesterol is also affected by many other factors. Saturated and trans fats in food raise ‘bad’ or LDL blood cholesterol levels and do so more effectively than the cholesterol in eggs. Unsaturated oils, fruits, vegetables, whole grains, especially those high in soluble fibre, can help to reduce LDL blood cholesterol.

What Lifestyle Factors Raise Cholesterol Levels?

It is not just diet and genetics that can contribute to high blood cholesterol, smoking, inactivity, diabetes, obesity, and age also play a part.

How Many Eggs Per Day?

Take note that many studies attempting to prove that dietary cholesterol has no effect on heart disease risk are sponsored by industry. For now, we can all agree that 300 milligrams of dietary cholesterol per day, which equates to about one large egg per day, is acceptable for most people.

What Can We Do About High Cholesterol Levels?

Many people can tolerate dietary cholesterol without significant effects on their blood cholesterol levels. If someone has high cholesterol, and diet is a suspected culprit, I would suggest taking out foods containing trans fats, foods high in saturated fat (especially from meat) and refined carbohydrates, and look at increasing fibre and healthy fats including olive oil, nuts and avocado.

Those with diabetes or a history of heart disease should speak to their health professional about appropriate recommendations for them.

Recipe for Spring No-Crust Asparagus Cottage Cheese

The Health Benefits of Eggs – Should You Eat Eggs?

Eggs are a nutrition powerhouse and are packed full of so many essential nutrients that can be harder to access in other foods. If you eat eggs, choosing free-range organic helps ensure that the welfare of the chicken has been considered and offers a food superior in nutrition.

References for The Health Benefits of Eggs

1. Choline: Fact Sheet For Health Professionals. National Institute of Health
2. What To Eat (2006). Marion Nestle
3. Real Food for Pregnancy (2018). Lily Nichols
5. Egg Breakfast Enhances Weight Loss (2008). International Journal of Obesity

The post The Health Benefits of Eggs AND Why I Eat Eggs appeared first on The Conscious Dietitian.

Lebanese Wild Fennel Pesto Recipe

Sun, 26 May 2019 12:15:48 +0000

This Lebanese Wild Fennel Pesto recipe is not your typical pesto. The addition of dates and hazelnuts makes a delicious spread that pairs amazingly with goat cheese and seedy crackers.

Eat your weeds with this simple wild fennel pesto recipe! So many of our invasive weeds are edible including the beloved Blackberry Bush and the familiar Dandelion weed (see Wild Edibles – Dandelions, How To Harvest and Women’s Health). Wild Fennel is a common weed originating from the Mediterranean, and while it resembles dill, it offers a distinct anise, or licorice, aroma and flavour. This Lebanese Wild Fennel Pesto Recipe uses freely available weeds, combined with local Vancouver Island hazelnuts for a truly local dish.

”Many weeds are edible, this wild fennel pesto recipe uses a common weed to make a simple appetizer or tasty snack. Wild fennel has been used for centuries as a spice and in herbal medicine.”

Why I Made This Lebanese Wild Fennel Pesto Recipe

Wild Fennel Is Freely Available

You have likely come across wild fennel many times, in your backyard, in an open field, or trailing your favourite walking path. Wild Fennel differs from the fennel bulb that we find in supermarkets – with wild fennel you can keep digging but you won’t find an edible bulb.

Wild Fennel As Medicine

Herbalists will prescribe fennel for increasing lactation, promoting menstruation, facilitating birth, and increasing libido. It is also used for upper respiratory tract infections, coughs, bronchitis, cholera, backache, bedwetting, dyspepsia, flatulence, bloating, loss of appetite, and visual problems. Clinical evidence suggests that fennel is possibly effective for relieving colic in infants (1,2).

Wild Fennel and Anise Flavour

Anise, or licorice, can be an acquired taste, but when prepared properly such as in this pesto the strong anise flavour is mellowed by the sweetness of the dates and creaminess of the hazelnuts.

Eating Local

When we talk about eating locally, we presume that all nuts are grown in far off places. We are so blessed on Vancouver Island to have access to the humble hazelnut and hazelnut farms can be found across Vancouver Island. Hazelnuts are harvested in autumn, but once dried they can be purchased year-round from local suppliers.

Health Benefits of Hazelnuts

Hazelnuts, like all nuts, come with a vast array of health benefits. Consumption has been attributed to a reduced risk of cardiovascular disease hazelnuts, a decreased risk of developing type 2 diabetes, and they can also help lower post-meal spikes in blood sugar levels (3).

Ingredients for Wild Fennel Pesto: Wild Fennel, Dates, Olive Oil, Hazelnuts, Olive Oil, Salt

Harvesting Wild Fennel

Where To Harvest Wild Fennel

Wild Fennel is more common than you think, ask your friends and relatives and they may have some growing in their backyard. Wild fennel is also commonly found along walking paths.

How To Harvest Wild Fennel

Harvest your wild fennel from a clean source, away from roadsides and sprayed agricultural fields. If you have never harvested wild fennel before and want to experiment with any fennel recipe, harvest with someone who is familiar with it to ensure proper identification.

Chop the wild fennel and soak the dates.

Tips On This Wild Fennel Pesto Recipe

Preparing The Wild Fennel

Clean the wild fennel and remove any discoloured fronds. The stems can remain and there is no need to remove them. Roughly chop the wild fennel before adding it to the blender to help with the blending process and to ensure a smoother consistency.

Using A Vitamix

This pesto tastes best when a creamy consistency is achieved and chopping the fennel beforehand can help with this. I find a Vitamix results in the smoothest consistency but a food processor can work too. If using a food processor more liquid (oil or water) may need to be added to achieve a smooth consistency. A chunky consistency is better suited towards a wild fennel pasta.

Using Fennel Fronds

If you don’t have access to wild fennel, you can use the fronds of the common fennel bulb that can be found in supermarkets in season.

Fennel Pesto Recipe with Almonds

This recipe originated from a friend of a friend. The original Lebanese Wild Fennel Pesto recipe uses almonds and they can replace the hazelnuts in this recipe.

Adjusting The Flavour

This is not your typical pesto. Adjust the sweetness by changing the number of dates. Use only a small amount of salt as to not confuse the flavours.

Add all ingredients for Wild Fennel Pesto into a Vitamix. Blend until smooth.

What To Serve This Wild Fennel Pesto Recipe With

This Lebanese Wild Fennel Pesto is so versatile. Here are a few of my favourite ways to enjoy it:

Serve with some soft goat cheese on some seedy crackers (try these Homemade Low Carb Seed Crackers)
Make a wild fennel pesto penne pasta
Have this wild fennel pesto on baked salmon
Have this wild fennel pesto baked on a flatbread as an appetizer
Make an orzo and goat cheese wild fennel pesto salad
Make a wild fennel pesto pizza topped with feta or goat cheese

Notes On This Wild Fennel Pesto Recipe

A Vegan Wild Fennel Pesto

This fennel pesto recipe is naturally vegan and plays on the sweet flavour of the dates. It does not contain the typical savouriness that comes from parmesan cheese in traditional pestos.

Freezing This Wild Fennel Pesto Recipe

Make this fennel pesto recipe in bulk and freeze in mason jars for future use. Defrost before use and use per above.

Did you make this Lebanese Wild Fennel Pesto with Dates and Hazelnuts? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Lebanese Wild Fennel Pesto Recipe

This wild fennel pesto recipe is inspired by a Lebanese fennel pesto using dates and hazelnuts. It is totally vegan and gluten-free and makes a simple seasonal and wild harvested snack or appetizer. Hazelnuts can be grown locally in Canada and in the Spring wild fennel is freely available for harvest.

Course Appetizer

Cuisine Mediterranean

Keyword Fennel Frond Pesto, Fennel Frond Recipes, Wild Fennel Recipe

Prep Time 5 minutes

Total Time 10 minutes

Servings

Calories 114kcal

Author Rachel @ The Conscious Dietitian

Ingredients

3 cups wild fennel packed
10 dates soaked*
1/2 cup hazelnuts whole
1/4 tsp salt
1/4 cup olive oil extra virgin

Instructions

If your dates are hard, option to soak them in hot water for a few minutes while preparing the other ingredients. This will help the dates blend easier.
Roughly chop the wild fennel. Add all of the ingredients into a high-speed blender or food processor. Process until the pesto ingredients are well incorporated and a smooth consistency forms.
Store in an air-tight container in the refrigerator for up to 5 days. Make a large batch and freeze in individual containers to enjoy throughout the year.

Notes

*if the dates are hard, soak them in hot water for 5 minutes before use

Adjust the sweetness: Increase or decrease the dates - try 4 to 6 to start

Alternatives to hazelnuts: Try almonds or pistachios in place of hazelnuts

For a smoother texture: Increase the olive oil by 1 tablespoon

Nutrition

References

1 Weizman Z, Alkrinawi S, Goldfarb D, et al. (1993) Efficacy of herbal tea preparation in infantile colic. Journal of Pediatrics
2 Elgayyar, M., Draughon, F. A., Golden, D. A., and Mount, J. R. (2001) Antimicrobial activity of essential oils from plants against selected pathogenic and saprophytic microorganisms. Journal of Food Protection
3 David J. A. Jenkins (2008) Possible Benefit of Nuts in Type 2 Diabetes. The Journal of Nutrition

The post Lebanese Wild Fennel Pesto Recipe appeared first on The Conscious Dietitian.

Beetroot Dip with Cream Cheese [5 Ingredients]

Wed, 22 May 2019 11:32:14 +0000

This simple and delicious Beetroot Dip with Cream Cheese is only five ingredients! It is a great way to explore this versatile vegetable which seems to always be in season. Serve it with some Homemade Seed Crackers for a nourishing snack or light meal.

One thing I have learned from having a weekly vegetable box is this – beets are always in season. From June, straight through to November, they haven’t missed a beet, and even the winter edition is set to include more of this tasty vegetable. I love enjoying beets in this Beet Apple and Kale Salad with Walnuts and Dill and this Beet and Goat Cheese Salad with Green Beans. Now, I am sharing a delicious and simple Beetroot Dip with Cream Cheese… and the best part? It’s only five ingredients!

“Beets are very high in a phytonutrient called betalain. Betalains function both as antioxidants and anti-inflammatory molecules. Rhubarb, chard, amaranth, prickly pear cactus, and Nopal cactus are examples of foods that also contain betalains.”

Serve this Beetroot Dip with Cream Cheese with Homemade Seed Crackers.

Why I Made This Beetroot Dip with Cream Cheese

Beets are Versatile and Always In Season

I love the bright vibrant colour of this dish, and it is a nice change from the typical hummus (see Raw Almond Paleo Hummus for my favourite spin on traditional hummus). Beets seem to always be in season so this dish can be made year round.

Nutrition Benefits of Beets

Beets are a unique source of phytonutrients called betalains which provide antioxidant and anti-inflammatory support. Beets are one of the most concentrated sources of betalains, other foods include the stems of Swiss chard or rhubarb.

What To Serve This Beetroot Dip with Cream Cheese With

I love serving this dip on a platter with some roasted walnuts, some sliced pickles, and these homemade Gluten-Free Seed Crackers.

Ingredients for Beetroot Dip with Cream Cheese

Variations for Beetroot Dip with Cream Cheese

Making a Beetroot Hummus Recipe

To make a Beetroot Hummus recipe, swap out the cream cheese for 2 tablespoons of tahini paste and add one can of drained chickpeas. Blend until smooth. Option to add 1 teaspoon of ground cumin.

Making a Beetroot Pate

Pate has a slightly more solid consistency. Try adding a ¼ cup of coconut oil to the dip before blending, then allowing it to cool in the fridge before serving.

Making a Beetroot Tahini Dip

Replacing the cream cheese with tahini makes a delicious vegan alternative, and also makes a great chickpea-free hummus for those looking for a non-legume alternative.

Making a Beetroot Dip with Yogurt

I have been inspired by Yotam Ottolenghi to use Greek yogurt in my beet dip in place of cream cheese. Blend this Middle Eastern-inspired dip well with a few cloves of garlic and 1 tablespoon of za’atar seasoning.

Making a Beetroot Walnut Dip

I love the combination of beets and walnuts, like in this Beet Apple and Kale Salad with Walnuts and Dill. Simply add a ½ cup of roasted walnuts to this dip for a deeper and more complex flavour. I love blending in a ¼ cup of fresh dill as well.

Making a Beetroot Horseradish Dip

To make a beetroot and horseradish dip simply blend in 2 tablespoons of horseradish. Option to also add in 2 cloves of garlic for an extra little bite.

Making a Vegan Beetroot Dip

This beetroot dip can easily be made vegan by using a vegan based cream cheese. Even better, soak a ½ cup of cashews for at least 6 hours, drain the water and blend with remaining ingredients in place of cream cheese.

Peel and chop beets and place in a steamer. Allow beets to steam for 25-30 minutes.

Tips On Making This Beetroot Dip with Cream Cheese

How To Steam Beetroot

Steaming vegetables is the best way to retain the maximum amount of nutrients, but boiling your beets could also work for this simple beet dip recipe. To steam beetroot, first, peel the beets and cut into 1-inch cubes. Place in a steamer and steam for 25-30 minutes or until the beets can be pierced easily with a fork.

How To Bake Beetroot

Peel and cut beets into 1-inch cubes. Toss with oil and salt and bake in at 400 degrees Fahrenheit for 35 to 40 minutes, flipping once with a spatula. The beets are done when they can easily be pierced with a fork.

Making A Beetroot Dip in the Vitamix

Using a Vitamix ensures the beets blend down to create a nice and creamy consistency. If you do not have a Vitamix, a food processor will do. Just be sure to periodically scrape down the sides to ensure the beetroot dip is well mixed and no lumps remain.

What To Do With Leftover Beet Juice

Don’t throw away the water after the beets have finished steaming (or boiling). That bright pink water can be used in numerous ways around the kitchen. Try:

Using it for a base for risotto
Cooking pasta in it for a beautiful pink pasta salad
Using it to dye eggs next Easter
Cooking your quinoa in it
Making a beet soup – Borscht!
Use the water to make your next batch of popsicles (try it in these Elderflower Cordial Popsicles)

Add all of the ingredients for the Beetroot Dip to a blender or Vitamix.

Notes on Making This Beetroot Dip with Cream Cheese

Alternatives to Cream Cheese

This recipe uses spreadable cream cheese. If using the brick variety be prepared to add slightly more liquid in the form of oil or water. Vegan cream cheese or blended cashews can be used for a dairy-free version.

Making It Seasonal

Although beets are always in season, lemon is not. Use apple cider vinegar in place of lemon if you are considering your food miles. Apple cider vinegar has the added benefit of live active cultures and has a role in gut health (see Prebiotics Probiotics & Fermented Food – Five Healthy Gut Tips)

Steaming vs Boiling Beets

Steaming retains the maximum amount of nutrition. When beets are boiled, many water-soluble nutrients are lost in the water. If you choose to boil your beets, the cooking time is similar to steaming.

Serving This Beetroot Dip with Cream Cheese

The dip is best served cooled. Pair it with these delicious Gluten-Free Seed Crackers.

Blended ingredients for Beetroot Dip.

Looking For Some More Beetroot Recipes?

Try these favourites:

Did you make this Beetroot Dip with Cream Cheese? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Simple Beetroot Dip with Cream Cheese | Five-Ingredients

A great alternative to hummus and a good way to use beets which seem to always be in season. Serve this dip with some healthy seed crackers for a simple mid-day snack or as an appetizer at your next gathering with friends.

Course Appetizer

Cuisine Canadian

Keyword Beet Dip Recipe, Healthy Beet Dip

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings

Calories 55kcal

Author Rachel @ The Conscious Dietitian

Ingredients

4 medium beets peeled, chopped into 1" cubes
5 tbsp spreadable cream cheese organic
1 large lemon juiced (3-4 tbsp)
2 tbsp balsamic vinegar
1/4 tsp sea salt
1/4 tsp black pepper (optional)

To Serve

Gluten-Free Seed Crackers (optional)

Instructions

Place the skinned and cubed beets in a steamer and allow them to steam for 25-30 minutes, or until the beets can be pierced easily with a fork. Remove from the heat and let the beets cool slightly.
Place the cooled beets and remaining ingredients into a food processor or Vitamix and puree until smooth. Scrape down the sides as needed to ensure the entire mixture is well blended. Taste and season to taste.
Chill the dip further before serving. Try serving it with some homemade Gluten-Free Seed Crackers to your favourite people.

Notes

Make it vegan: Use a vegan cream cheese.

Make it local: Use apple cider vinegar in place of lemon.

Add more protein: Use Greek yogurt in place of cream cheese

Add some variety: Try it blended with some tahini, horseradish, or roasted walnuts.

Nutrition

Want To Pin This Beetroot Dip with Cream Cheese For Later?

The post Beetroot Dip with Cream Cheese [5 Ingredients] appeared first on The Conscious Dietitian.

Simple Turmeric Latte Recipe with Ginger |Vegan

Mon, 20 May 2019 11:08:01 +0000

This Simple Turmeric Latte Recipe with Ginger offers an array of health benefits. Preparing turmeric into a drink is easier than you think and it has never been easier to incorporate this beneficial ingredient into your daily routine!

Turmeric has been used in traditional Ayurvedic medicine for thousands of years and has been renowned for its anti-inflammatory properties. Western medicine has caught on and the majority of the research has been done on one of its isolated constituents – curcumin. This Simple Turmeric Latte Recipe with Ginger can be enjoyed hot or cold and is a simple way to incorporate this beneficial compound into your daily routine.

Ingredients for Turmeric Latte Recipe.

Why I Made This Turmeric Latte Recipe

Health Benefits of Turmeric

Turmeric has been researched for its role in inflammatory conditions, depression, high cholesterol and osteoarthritis. See my post Turmeric Golden Milk Smoothie Bowl for referenced research into the health benefits of turmeric.

Making a Fresh Turmeric Latte

Using the whole turmeric root provides us with a different set of benefits compared to the isolated curcumin found in turmeric supplements. This is because turmeric root includes three different curcuminoids including curcumin, bisdemethozycurcumin and demethozycurcumin, as well as volatile oils. All these different substances are associated with their own unique health benefits.

Add minced ginger and turmeric, as well as coconut oil into a blender.

Tips On Making This Turmeric Latte Recipe

Using Fresh vs Powdered Turmeric

Fresh turmeric isn’t always that easy to find. Option to use 1 teaspoon of ground turmeric in place of fresh turmeric. Note that turmeric will lose some of its essential oils in the drying process.

Preparing Fresh Turmeric

You may have noticed that fresh turmeric root can lead to stained hands and cutting boards. I have found that washing my kitchen utensils and equipment, as well as my hands immediately afterwards cuts down on the severity of the stains.

Making A Golden Milk Paste

If you enjoy this turmeric ginger latte on a regular basis, prepare the minced turmeric and ginger in larger batches to use for a few days in a row. Option to mix the coconut oil in with the minced ginger and turmeric to create a simple, no-fuss Golden-Milk Paste.

Creating a Frothy Turmeric Latte

When making this turmeric ginger latte, use a high-speed blender to get the nice frothy topping that is typical of a traditional latte. I love using my Nutra Bullet which makes the frothiest lattes in my experience due to the lack of steam vents (because of this it is important to only blitz for a few seconds).

Using Coconut Oil in this Turmeric Latte

The bright yellow-orange colour of turmeric comes mainly from fat–soluble, polyphenolic pigments known as curcuminoids. To increase the bioavailability of these compounds it is beneficial to consume turmeric with a fat source.

I love adding coconut oil, not only for the flavour but also for the creamy mouthfeel. I used Botanicas Coconut Oil, a Vancouver based company offering a sustainably sourced and fair-trade coconut oil.

Making A Bright Orange Turmeric Latte Recipe

If you are using fresh turmeric, option to add an additional 1/2 teaspoon of ground turmeric to enhance the bright orange vibrancy.

Adding Pepper To This Turmeric Latte

To further enhance the availability and absorption of the curcuminoids in the turmeric, add a small pinch of black pepper. Research supports that when the component piperine in black pepper is added at a ratio of 1:100 piperine to curcumin, the absorption of curcumin is increased by 154% (1).

Add 2 tablespoons of milk alternative to blender, along with minced ginger and turmeric and coconut oil.

Variations on Turmeric Latte Recipe

Making a Vegan Turmeric Latte Recipe

This recipe can be made vegan by using a milk alternative in place of milk. Even better if you can make your own! Try this simple Hemp Milk Recipe.

Adding Caffeine to Your Turmeric Latte Recipe

To make a caffeinated Turmeric Latte, steep 1 black tea bag in the warm milk for 3 minutes. Remove before adding the warmed milk to the blender with the remaining ingredients.

Making an Iced Turmeric Latte Recipe

To make an iced turmeric latte recipe, reduce the amount of milk alternative by 1/2 (warm only 1/2 cup of milk alternative). When you have added the warmed milk alternative to the blender with the remaining ingredients, add 1/2 cup of ice cubes. Blend until well combined and frothy. Option to serve over an additional 3 ice cubes.

Making A Turmeric Chia Recipe

Add 1 teaspoon of ground cinnamon to this turmeric latte for a simple chia variation. Even better if you can also add 1/2 teaspoon of ground cardamom and 1/4 teaspoon of ground cloves.

Blend the turmeric, ginger, coconut oil and small amount of milk alternative to create a liquidy paste.

What Some More Turmeric Recipes?

Love turmeric as much as I do? Try these delicious recipes featuring turmeric:

Or these recipes where turmeric plays a supporting role:

Did you make this Simple Turmeric Latte Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Simple Turmeric Latte Recipe with Ginger [Vegan]

The frothiness of this Turmeric Latte Recipe is achieved by blending it in a small blender for 5 seconds or less. The fresh turmeric and ginger offer an array of health benefits, and the addition of coconut oil helps to increase the bioavailability of these nutrients as well as offers a delicious and creamy mouthfeel.

Course Drinks

Cuisine Indian

Keyword Golden Latte, Golden Milk Latte Recipe, Golden Milk Recipe, Turmeric Latte Vegan

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Servings

Calories 120kcal

Author Rachel @ The Conscious Dietitian

Ingredients

1 cup (+2 tbsp) milk or milk alternative (milk with a fat content works best*)
1 tbsp fresh ginger root peeled and minced
1 tbsp fresh turmeric root peeled and minced
1 tsp coconut oil extra virgin
1 tsp maple syrup (or honey)
dash sea salt
pinch black pepper

Instructions

Heat the milk or milk alternative in a small saucepan over medium heat and bring it just before the boiling point. You should not see bubbles forming, but instead some small movement in the liquid. Remove from heat.
Add the minced ginger, turmeric, as well as coconut oil and maple syrup (if using) into a small blender (I use a Nutri Bullet but a Magic Bullet would work just fine). Add 2 tablespoons of milk or milk alternative to help the mixture blend better. Blend the mixture until the ginger and turmeric make a nice liquid puree.
Next, add the warmed milk to the blender, along with the salt and pepper. Blend for 5 seconds or less to create a frothy milk latte. Do not blend for longer as the warmed liquid will create a negative pressure and the lid of the blender will be difficult to remove.
Option to strain the latte, but I prefer not to. When you pour the drink, a nice foam should form on the top layer. Taste and adjust for sweetness.

Notes

*Choosing a milk alternative with a higher fat content makes for a more creamy late. I like using Pea Milk. Organic soymilk would work too. I have also made it with my Homemade Hemp Milk Recipe.

Make it vegan: Use a milk alternative, and maple syrup in place of honey.

Add more protein: Use Pea Milk, Soy Milk or Homemade Hemp Milk which are higher in protein than other milk alternatives.

Boost the nutrients: Try adding double the amount of fresh ginger and turmeric for a stronger and more nutrient-dense drink.

Increase the vibrancy: Add an additional 1/2 teaspoon of ground turmeric to enhance the orange vibrant colour.

Nutrition

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References

Shoba, G., et al., (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica.

The post Simple Turmeric Latte Recipe with Ginger |Vegan appeared first on The Conscious Dietitian.

Low Carb Smoothie Bowl with Cauliflower and Greens [Vegan]

Mon, 13 May 2019 08:00:55 +0000

Looking for a recipe for a low carb smoothie bowl without banana? Look no further. The secret to making a creamy smoothie bowl that is low in sugar is to use frozen cauliflower as the base. The berries add a low glycemic index sweetness that allows for the addition of some sneaky greens.

I’ve been really into making banana-free smoothie bowls lately (or any smoothie bowl really, like this Turmeric Golden Milk Smoothie Bowl). The omission of banana is only possible with the inclusion of frozen cauliflower for texture, as well as berries for natural sweetness. When combined with some healthy fats from nut butter, and some greens from zucchini and spinach we have ourselves a nutrient-dense breakfast that won’t send our blood sugar levels soaring. Try starting your day with this Low Carb Smoothie Bowl with Cauliflower and Greens – having veggies for breakfast has never been so easy!

Making This Cauliflower Smoothie Bowl

Why I Made This Cauliflower Smoothie Bowl
Nutritional Benefits
Ingredients
Instructions
Variations
Tips
Recipes

Why Make Cauliflower Smoothie Bowl

We Need More Low Carb Smoothie Bowl Recipes

When we think smoothies, we often think banana, dairy and even juice. The fluid consistency of smoothies and smoothie bowls means they pass through to our digestive tract relatively quickly, and the natural sugars (from the fruit and/or dairy) are released into our bloodstream quickly, resulting in a post-smoothie blood sugar spike. Being conscious of the carbohydrate content of smoothies helps prevent any large fluctuations in our blood sugar levels.

Banana-Free Smoothie Option

We eat more bananas than any other fruit, more than apples and oranges combined. Unfortunately, the Cavendish variety, which is often the only one we have access to in the grocery store, is lower in overall antioxidant value than almost all other fruit in the grocery store, except for melons, papaya, and pineapple (1).

The majority of the bananas we have in our grocery stores come from Central America. Some consumers may be conscious of not only the associated food mileage but also of poor working conditions and environmental standards of the Banana Industry.

A Low Carb Smoothie for Diabetics

The Glycemic Index is a rating of how quickly a food will break down into sugar in our bodies. Bananas are technically a medium glycemic index fruit meaning it will have a moderate effect on our blood sugar levels. When we consider their glycemic load of 12, we understand that their higher carbohydrate content in relation to size will spike our blood sugars more than say the same weight of blueberries, which have a glycemic load of 5.

Nutritional Benefits

Making a Cauliflower Smoothie Bowl

The phytonutrient glucosinolates in cauliflower and other cruciferous vegetables are well studied and are known to provide a variety of health benefits including their cancer-protective effect (2). Cauliflower retains the most amounts of nutrients when consumed raw, or when steamed for no more than 10 minutes, or lightly sauteed. Boiling or blanching can destroy up to 40 percent of its cancer-fighting compounds (3,4).

Adding Greens To a Smoothie Bowl

Spinach is one of the top sources of folate, and having it raw protects up to 25% of that folate. Zucchini is something you might not think to add to smoothies, but its smooth consistency pairs well. Zucchini, as well as spinach, is high in lutein and zeaxanthin, two carotenoids that protect our cells again free radicals.

Ingredients for Low Carb Smoothie Bowl with Cauliflower and Greens

Ingredients

A simple recipe that is full of high fibre vegetables, healthy fats and low glycemic index berries.

1/2 cup frozen cauliflower
1/2 cup frozen zucchini
1 cup frozen spinach, loosely packed
1 cup frozen blueberries, preferably wild
1 cup milk alternative (try homemade hemp-milk)
2 tbsp almond butter (or peanut butter)
3 tbsp hemp hearts
1 tsp cinnamon, ground

Optional Toppings

hemp hearts
berries fresh or frozen
granola (grain-free for low-carb)

Instructions

A Vitamix works best for this smoothie to achieve the creamiest consistency. If you don’t have a Vitamix, you may have to blend the smoothie bowl ingredients for a longer period to achieve a smoothie consistency.

Fresh Zucchini, Spinach and Cauliflower ready to freeze. Option to steam cauliflower prior to freezing for a creamier consistency.

This smoothie bowl works best with frozen cauliflower and zucchini, though non-frozen can be used as well (see tips). Option to steam the cauliflower first, but if using a high-speed blender such as a Vitamix this step is not necessary. Frozen spinach is easy to have on hand, but fresh works fine as well.

Add all of the ingredients to a high-speed blender and blend until smooth.

Add all of the ingredients into a high-speed blender, starting with the frozen ingredients closest to the blade. Blend until a creamy consistency is achieved and all the ingredients are well incorporated.

Divide the banana-free smoothie bowl mix into two bowls. Top with optional homemade granola, fresh fruit, and additional hemp hearts.

Variations

Low Carb Smoothie Bowl Recipes with Yogurt

For those who like the addition of yogurt in their smoothie bowls (coconut for vegans), try adding 1 cup of plain yogurt as well as the remaining ingredients as per recipe. This will result in a slightly less firm smoothie bowl, but a more creamy mouthfeel.

Low Carb Smoothie Bowl Recipes with Greek Yogurt

Greek yogurt is a great way to bump up the protein content of any smoothie bowl. Try adding 1 cup of plain Greek yogurt in addition to the ingredients as per the recipe for an additional 8-10 grams of protein per serve.

Low Carb Smoothie Bowl with Peanut Butter

Peanut butter can be used in place of almond butter in the low carb smoothie bowl. The addition of a healthy fat is essential for satiety (keeping full) and sensory. Healthy fats offer a delicious flavour and mouthfeel – you won’t even miss the carbs.

Low Carb Smoothie Bowl with Avocado

Add one diced and deseeded avocado to the smoothie bowl to increase the healthy fats, which will keep you going for longer and result in more stable blood sugar levels. Even better if you can freeze your avocado beforehand – be sure to remove the avocado flesh from the skin and seed before freezing for easier use in your next smoothie bowl.

Low Carb Smoothie Bowl with Coconut Milk

Coconut milk can be used in place of the milk alternative. Using coconut milk from the can increases the fat content of the smoothie bowl which will keep you fuller for longer and offer a more creamy and delicious smoothie bowl. Try making your own coconut milk, like in this Prebiotic Chickpea Smoothie Bowl.

Low Carb Smoothie Bowl with Spinach

I love adding greens to my smoothie bowls. Spinach has a slightly less bitter taste than kale, though kale or any other green can be used. I often encourage kale over spinach because of the absence of calcium-binding oxalates (see post Bone Health and Calcium For Vegans). As this smoothie bowl does not contain a high amount of calcium, using spinach is fine.

Low Carb Smoothie Bowl Vegan

If using a milk-alternative this smoothie is naturally vegan. If using granola, those following a strict vegan diet may look for one that does not contain honey.

Low Carb Strawberry Smoothie Bowl

Strawberries can be used in place of blueberries, and I find doubling the amount of strawberries works best (with an additional 1/2 cup milk alternative). Don’t worry too much about the carb content with the additional berries as strawberries have almost half the amount of carbs as blueberries, and a glycemic load of 1 (compared to 5 for blueberries).

Keto Low Carb Smoothie Bowl

This low carb smoothie bowl works for those following a keto diet. It is naturally low in carbohydrates due to the omission of banana and contains healthy fat from the nut butter. Consider switching the milk-alternative out for some canned coconut milk to increase the fat content of the smoothie bowl. The total carbs are 18.7 grams, minus 7 grams of fibre equates to 11.7 grams of net carbs.

Tips

Raw vs Steamed vs Frozen Cauliflower for Smoothies

I’ve made this banana-free smoothie bowl using both raw, steamed or frozen cauliflower. I find that frozen cauliflower results in a thicker consistency that is aimed for with smoothie bowls. If you don’t have frozen cauliflower on hand use fresh or steamed cauliflower, and add less liquid, or add more frozen berries to ensure a firm smoothie bowl consistency. The same goes for zucchini.

Low Carb Green Smoothie Bowls

The greens are completely optional and I find that the taste is barely noticeable. The zucchini adds to the thickness of the smoothie (best when frozen but fresh works as well). Kale can be used in place of spinach. I suggest freezing any leftover vegetables from the week in a ziplock bag to use in your next smoothie bowl.

Making a Low Carb Smoothie Bowl in the Vitamix

Using a Vitamix or another high-speed blender is the best way to ensure the smoothest consistency. If you’re concerned about the power of your blender, you may need to add 1/4-1/2 cup more milk or milk-alternative to achieve the desired smooth consistency.

Want Some More Smoothie Bowl Recipes?

Love smoothie bowls as much as me? Try these favourites:

This gut health promoting Prebiotic Chickpea Smoothie Bowl Recipe
This anti-inflammatory Turmeric Golden Milk Smoothie Bowl
This Kefir Chia Pudding
This Healing Breakfast Smoothie

Want To Pin This Cauliflower Smoothie Bowl Recipe For Later?

Did you make this Low Carb Smoothie Bowl with Cauliflower and Greens recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Low Carb Smoothie Bowl with Cauliflower and Greens [GF, Vegan]

This Low Carb Smoothie Bowl with Cauliflower and Greens Recipe is banana-free, and uses frozen cauliflower to offer a creamy consistency. The greens from zucchini and spinach are complimented by the frozen berries. This is a low-carb and low glycemic index breakfast, meaning the low sugar content will not spike your blood sugar levels. Top with 2 tablespoons of additional hemp hearts for a total of 20 grams of protein!

Course Breakfast

Cuisine Canadian

Keyword Banana-Free Smoothie, Diabetic Smoothie Recipe, Keto Smoothie Recipe

Prep Time 5 days 10 minutes

Total Time 15 minutes

Servings

Calories 253kcal

Author Rachel Dickens RD

Ingredients

1/2 cup frozen cauliflower
1/2 cup frozen zucchini
1 cup frozen spinach loosely packed
1 cup frozen blueberries preferably wild
1 cup milk alternative (try homemade hemp-milk)
2 tbsp almond butter (or peanut butter)
3 tbsp hemp hearts
1 tsp cinnamon ground

Optional Toppings

hemp hearts
berries fresh or frozen
granola (grain-free for low-carb)

Instructions

This smoothie bowl works best with frozen cauliflower and zucchini*. Option to steam the cauliflower first, but if using a high-speed blender such as a Vitamix this step is not necessary. Frozen spinach is easy to have on hand, but fresh works fine as well.
Add all of the ingredients into a high-speed blender, starting with the frozen ingredients closest to the blade. Blend until a creamy consistency is achieved and all the ingredients are well incorporated.
Divide the banana-free smoothie bowl mix into two bowls. Top with homemade granola, fresh fruit, and additional hemp hearts.

Notes

*Option to steam the cauliflower first for a maximum of 10 minutes. Try steaming a large batch of it and storing it in the freezer. I also like to cut up and freeze zucchini chunks and loose spinach in a freezer bag for quick access in the morning. This recipe also works if the cauliflower has not been steamed, as well as if the zucchini has not been frozen. Use less milk alternative, or the consistency will be too runny.

Short on time? Try it with un-frozen raw cauliflower and zucchini. Add less milk alternative (about 3/4 cup) to keep the consistency of a smoothie bowl

Boost the Calcium: Try kale instead of spinach. Add chia to the smoothie bowl in place of hemp hearts.

Boost the Protein: Top with an additional 2 tablespoons hemp hearts each serving for a total of 20 grams of protein

Boost the Healthy Fats: Add 1 diced and frozen avocado, and use canned coconut milk in place of milk-alternative

Eat Seasonal: Try blackberries instead of blueberries when they are in season.

Nutrition Analysis was done with no-toppings for the smoothie bowl

Nutrition

References

1. Eating On The Wild Side (2013). Jo Robinson
2. Effects of cruciferous vegetables and their constituents on drug metabolizing enzymes involved in the bioactivation of DNA-reactive dietary carcinogens (2001). Mutation Research
3. Effects of some technological processes on glucosinolate content in cruciferous vegetables (2007). Food Chemistry
4. Processing (blanching, boiling, steaming) effects on the content of glucosinolates and antioxidant-related parameters in cauliflower (2009). Food Science and Technology

The post Low Carb Smoothie Bowl with Cauliflower and Greens [Vegan] appeared first on The Conscious Dietitian.

Dandelion Root Latte with Turmeric and Ginger

Mon, 22 Apr 2019 15:00:50 +0000

This Dandelion Root Latte with Turmeric and Ginger offers a nourishing drink, filled with seasonal ‘medicines’. Dandelion Root is prized for its role in women’s health, as well as being recognized as an important prebiotic food.

I’ve shared some of my favourite features of dandelions spring-time nourishment in my previous post Dandelion Root Benefits – How To Harvest and Women’s Health. Why I am so passionate about this common weed is that it is one of the first greens to make an appearance after the cold winter, and it is freely available to anyone who wants to make use of this wild foraged medicine. The roots are also highly regarded in herbal medicine and can easily be transformed into a nourishing alternative to your morning coffee.

Dandelion Root and Prebiotic Fibre

How Is Dandelion Root Good For Gut Health

One of the most well-researched features of dandelion root is its high content of fibre, particularly a prebiotic fibre known as inulin (1). Inulin plays an important role in feeding the friendly bacteria in our gut (remember from my post 5 Tips ON How To Improve Gut Health Naturally – Prebiotics Probiotics & Fermented Food that prebiotics feed the probiotics).

Why Are Prebiotics Important

A healthy digestive tract and strong gut wall mean a relaxed, yet alert immune system. If the digestive track falls out of balance, this leads to inflammation. A good concentration of friendly bacteria helps to crowd out the unfriendly bacteria and this process can help protect against inflammatory conditions including insulin resistance (diabetes) and obesity (2). When our friendly bacteria are well fed they also produce beneficial by-products that can help protect our colon cells from cancer.

What Other Foods Are High in Prebiotics

Other foods that are high in inulin prebiotic include chicory root, oats, legumes (beans and lentils), flaxseed, onion, garlic, rye, and barley. For full prebiotic benefits consume the whole root, here is Gather Victoria’s recipe for Chocolate Rose and Dandelion Root Energy Bites.

How To Use Dandelion Root in Recipes

Dandelion Root Coffee

What does it taste like? Luckily, when Dandelion Root is roasted, it resembles the sweet-bitter taste of coffee. Don’t believe me? Give it a try at home by simply purchasing dandelion root from any health food or herbal store and roasting it for 30 minutes at 200 degrees Fahrenheit. You can also find Dandelion Root Lattes at many health orientated cafes, so you can try before you buy.

Adding Tumeric To This Dandelion Root Latte

I love adding turmeric to my latte, which is a well-researched anti-inflammatory used to manage high cholesterol (3) and osteoarthritis (4). If you can’t find fresh turmeric, purchase a good quality turmeric powder, preferably organic.

Adding Ginger To This Dandelion Root Latte

Ginger has been used for its ability to stimulate digestion, and help manage nausea related to motion sickness and vertigo (5), morning sickness and medications. It is also used in to help with inflammation and pain related to osteoarthritis (5). If you do not have fresh ginger, feel free to use powdered ginger.

Tips on Making This Dandelion Root Latte

Making it Dairy Free

Use any plant-based milk in this recipe. A milk with some fat content will result in a creamier consistency and creates some desirable foam on top. Try pea milk, organic soy milk or homemade almond or hemp milk.

Make it a Vegan Dandelion Latte

Use a plant-based milk alternative in place of regular milk for a vegan dandelion latte, and use maple syrup in place of honey.

Using Powdered Turmeric

Use 1 tsp of powdered turmeric in place of the fresh turmeric root. I like using both types of turmeric as I find the powdered turmeric helps to enhance the vivid orange colour.

Using Powdered Dandelion Root

The dandelion root used in this recipe is dandelion chunks (as per photos). Ground roasted dandelion root is also available and does not need to be strained out of the drink. Simple stir in 1 teaspoon of the roasted ground dandelion root into 1 cup of boiling water, then add milk and sweetener to serve.

Enhancing the Effectiveness of the Turmeric

Adding a few grinds of fresh black pepper is said to help increase our body’s utilization of curcumin, the active compound in turmeric.

Make Dandelion Tea

To make a dandelion root tea use unroasted dandelion root, and omit the step for frothing the milk. Note that dandelion root tea is different than dandelion leaf tea.

Making a Frothy Dandelion Root Latte

If you are like me and don’t own a fancy milk frother, the trick is to blend the finished product in a blender for a few seconds before serving. This creates some air in the milk which resembles a frothy cafe-style latte.

Want More Nourishing Drink Recipes?

Try some of my favourites which include:

Want More Plant-Based Recipes?

Check out this meal-plan below made by a Registered Dietitian for more recipes like this. A simple one-week vegan meal plan, formatted so it easy to follow with tips on how to maximize a plant-based diet, and includes over 30 nourishing drinks and healthy snacks recipes.

DID YOU MAKE THIS Dandelion Root Latte with Turmeric and Ginger Recipe? Let me know how it turned out! Leave a comment below, or share it on Pinterest. If you take a photo of your recreation for Instagram, tag me @THECONSCIOUSDIETITIAN so I can see it!

Want To Pin This Dandelion Root Latte Recipe?

Dandelion Root Latte with Turmeric and Ginger

When roasted Dandelion Root resembles the sweet-bitter taste of coffee. It also contains the powerful prebiotic inulin and is used by herbalists for its contribution to women's health. Combining it with anti-inflammatory turmeric and antioxidant-rich ginger creates a nourishing drink that your body will thank you for.

Course Drinks

Cuisine Canadian

Keyword Dandelion Golden Milk, Dandelion Root Benefits, Dandelion Root Coffee, Dandelion Tea Recipe

Cook Time 12 minutes

Total Time 12 minutes

Servings

Calories 30kcal

Author Rachel Dickens RD

Ingredients

2 cups water
1 " fresh ginger root thinly sliced
1 " fresh turmeric root thinly sliced*
1 tbsp roasted dandelion root chunks see instructions for roasting here
¼ cup milk or milk alternative

Optional

1 tsp honey or maple syrup
sprinkle cinnamon ground

Instructions

Boil the ginger, turmeric root and dandelion root in water for 30 minutes. If using ground turmeric add this after the dandelion and ginger have boiled for 30 minutes.
Strain and discard the roots, saving the liquid. Add the liquid back to the pot with the milk or milk alternative, as well as the honey or maple syrup. Heat until the milk mixture is warmed to your liking.
Before serving, the option to quickly blend your drink in a high-speed blender to build some foam on top. I find this only works with a milk or milk alternative that has a fat content (organic soy milk, homemade almond milk, pea milk).
Option to sprinkle to ground cinnamon before serving and add some honey or maple syrup for sweetness.

Notes

Using roasted dandelion root powder: Use 2 heaped teaspoons of dandelion root powder in place of dandelion root chunks. The powder does not need to be strained out.

Make it vegan: Use a plant-based milk. Use maple syrup in place of honey.

Making it Dairy-Free: Use any plant-based milk in this recipe. A milk with some fat content will result in a creamier consistency and creates some desirable foam on top. Try pea milk, organic soy milk or homemade almond or hemp milk.

*Using Powdered Turmeric: Use 1 tsp of powdered turmeric in place of the fresh turmeric root. I like using both types of turmeric as I find the powdered turmeric helps to enhance the vivid orange colour.

Make Dandelion Tea: Use unroasted dandelion root, and omit the step for frothing the milk.

Increase the bioavailability of medicinal properties: Add a pinch of black pepper to enhance the beneficial compounds in the turmeric.

Nutrition

1 Trojanova I, Rada V, Kokoska L, Vlkova E. The bifidogenic effect of Taraxacum officinale root. Fitoterapia 2004;75:760-3
2 Brown, Kirsty, et al. Diet-induced dysbiosis f the intestinal microbiota and the effects on immunity and disease. Nutrients 2012;1095-1119
3 Pashine L, Singh JV, Vaish AK, Ojha SK, Mahdi AA. Effect of turmeric (Curcuma longa) on overweight hyperlipidemic subjects: Double blind study. Indian J Comm Health 2012;24(2):113-117.
4 Kuptniratsaikul V, Dajpratham P, Taechaarpornkul W, Buntragulpoontawee M, Lukkanapichonchut P, Chootip C, Saengsuwan J, Tantayakom K, Laongpech S. Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study. Clin Interv Aging 2014;9:451-8.
5 Langner E, Greifenberg S, Gruenwald J. Ginger: history and use. Adv Ther 1998;15:25-44.
6 Haghighi M, Khalva A, Toliat T, Jallaei S. Comparing the effects of ginger (Zingiber officinale) extract and ibuprofen on patients with osteoarthritis. Arch Iran Med 2005;8:267-71.

The post Dandelion Root Latte with Turmeric and Ginger appeared first on The Conscious Dietitian.

Vegan Ranch Dressing with Hemp Hearts

Mon, 15 Apr 2019 16:03:37 +0000

This simple and delicious Vegan Ranch Dressing with Hemp is packed full of nutrition and taste. With only five ingredients it is an easy way to dress up a salad, and also tastes great on Buddha bowls or as a healthy dip for vegetables.

Hemp hearts are currently a hot topic and for good reason. They are an easy protein source, packed full of essential fatty acids, locally grown, and super versatile. I love hemp so much I’ve shared my favourite milk alternative Hemp Milk, and this yummy nutrient-dense snack Hemp and Sunflower Seed Pâté in the past. This Vegan Ranch Dressing Recipe with Hemp is my new favourite way to incorporate hemp into my day. The creaminess of the hemp lends itself to this dressing, and I love it with shredded kale, beets, and carrots on top of fluffy quinoa. Yum!

Why I Made This Vegan Ranch Dressing with Hemp

Creamy Hemp Salad Dressings

Hemp hearts are the end result of removing the outer shell from the hemp seed. Removing the outer shell removes some of the fibre, but also makes many of the nutrients in the hemp hearts more bioavailable (see How To Get Enough Zinc for Vegans and Vegetarians).

The resulting hemp hearts can create a creamy consistency that is more difficult to get from fibrous seeds. Hemp hearts are perfect for this Vegan Ranch Dressing Recipe because not only do they create a non-dairy creamy salad dressing base, they are also a great source of plant-based protein.

Plant-Based Ranch Dressing

Making your own homemade plant-based ranch dressing eliminates unnecessary additives and creates a dressing that is filled with only nourishing ingredients. Many pre-purchased salad dressings are flavoured with monosodium glutamate and use stabilizers and preservatives.

Raw Vegan Ranch Dressing

This vegan ranch dressing is completely raw, with no heat-processed ingredients. The use of unpasteurized apple cider vinegar offers beneficial live-active cultures which have an important role in gut health. See post Fermented Foods Health Benefits and 9 Fermented Foods In Your Home.

Vegan Ranch Dressing with No Mayo

Many ranch dressing recipes use mayonnaise in the recipe. The use of hemp hearts in this vegan ranch dressing recipe creates that creamy base and is a great replacement for mayo.

Salad Dressing with No Oil

This salad dressing does not use any oil. There are plenty of healthy fats coming from the hemp hearts, that no additional fat source is required. For more tips on making homemade salad dressings see my post The ULTIMATE Guide On How To Make Salad Dressing.

Ingredients for Vegan Ranch Dressing: Hemp Hearts, Nutritional Yeast, Dill, Salt, Garlic and Apple Cider Vinegar

Nutritional Benefits of Hemp Hearts

Hemp hearts are a nutrition powerhouse. They contain ~7 grams of protein per 2 tablespoon serving, plant-based omega-3 fatty acids, and important minerals including magnesium and zinc. See my post Chia vs Flax vs Hemp for more information on the health benefits of hemp.

History of Hemp in Canada

Back in the 1800s the King of England offered free land (and free hemp seed) to immigrants who moved to Canada and grew hemp for both textile production and as a food. Unfortunately in 1937 hemp became strictly regulated by the Marijuana Tax Act, largely due to confusion with other kinds of cannabis.

In 1970 we saw the Comprehensive Drug Abuse Prevention and Control Act coming in, abolishing the taxation approach of the Marijuana Tax Act, and effectively making all cultivation of cannabis illegal by setting a zero tolerance for THC.

Fast forward to 1998, after years of organized advocacy work, industrial hemp was legalized in Canada for the first time in decades.

Sustainability of Hemp Seeds

Farmers are pleased by the easy nature of hemp growing, and consumers are happy that minimal or no herbicides or pesticides are needed. The sturdy hemp plant works to push out weeds, and the large leaves suppress the light, further out-competing weeds. In addition to this, hemp uses very little water, is fast growing, and can help break up subsoil which improves soil and helps with land management.

Tips For This Vegan Ranch Dressing Recipe

Making a Creamy Vegan Ranch Dressing Recipe

Use a good quality blender to get the creamiest consistency. If you are unsure of the quality of your blender, make sure to mince the fresh dill finely.

Storing This Creamy Vegan Ranch Dressing Recipe

If you love ranch dressing as much as I do, double the recipe and save the rest for later in the week. The dressing will keep for at least 7 days in an airtight glass container in the fridge.

Variations On This Vegan Ranch Dressing Recipe

Making This Vegan Ranch Dressing with Cashews

Cashews that have been soaked for at least 6 hours can also be used in place of hemp. Place 1/2 cup of raw cashews in a bowl and cover with water, and let sit on the counter for 6 hours. Drain before use and proceed with the recipe as directed.

Making This Vegan Ranch Dressing with Tahini

Tahini is an excellent replacement for hemp as many tahini pastes will use hulled sesame seeds for a creamier consistency. Replace the hemp hearts with 1/2 cup hulled tahini paste.

Using Dried Dill For This Vegan Ranch Dressing Recipe

Dried herbs tend to be stronger than fresh herbs. Start with 2 tablespoons of dried dill and taste and adjust as needed.

Using a Different Vinegar for This Vegan Ranch Dressing

White wine vinegar can be used in place of apple cider vinegar, though it will not offer the benefits provided from the live-active cultures in the apple cider vinegar. Fresh lemon juice is used in place of vinegar in th original ranch dressing recipe.

More Uses For This Vegan Ranch Dressing Recipe

This dressing shouldn’t be limited to just salad. Try it with some of these favourite recipes:

Use it on this Japanese Salad Bowl with Brown Rice in place of the Miso Tahini Dressing
Try it on this Baked Tofu Quinoa Salad Bowl in place of the Glory Bowl Dressing
Use it on this Lentil and Roasted Vegetable Buddha Bowl
Smother it on these Vegan Almond Tempeh Meatballs
Use it as a healthy dip for cut up vegetables
Try in on top of steamed vegetables

Want More Plant-Based Salad Dressing Recipes?

See my post The ULTIMATE Guide On How To Make Salad Dressing for more vegan and plant-based salad dressing recipes.

Want More Plant-Based Recipes?

DID YOU MAKE THIS Vegan Ranch Dressing Recipe with Hemp? Let me know how it turned out! Leave a comment below, or share it on Pinterest. If you take of photo of your recreation for Instagram, tag me @THECONSCIOUSDIETITIAN so I can see it!

Vegan Ranch Dressing Recipe with Hemp

Use any herb that is in season, though dill is essential if you are going for the ranch flavours. Lemon juice can be used in place of apple cider vinegar as in the original recipe but I prefer to limit my food miles and utilize fermented food products which includes unpasteurized apple cider vinegar. This vegan, gluten-free dressing is a simple one to whip us and will transform any salad into a weeknight hit.

Course Salad

Cuisine Canadian

Keyword Easy Vegan Ranch Dressing, Vegan Ranch Dressing No Mayo, Vegan Ranch Dressing No Oil

Prep Time 5 minutes

Total Time 5 minutes

Servings as a main

Calories 127kcal

Author Rachel Dickens RD

Ingredients

½ cup hemp hearts raw
½ cup water
¼ cup dill fresh
2 tbsp nutritional yeast
2 cloves garlic sliced
2 tbsp apple cider vinegar unpasteurised
1/4 tsp sea salt plus more to taste

Instructions

Add all ingredients into a blender and blend until smooth. It may seem runny to begin with but it will thicken with time. Season to taste.
Store in the refrigerator in a sealed mason jar. The dressing will last about 7 days in the fridge.

Notes

MAKING THIS VEGAN RANCH DRESSING WITH CASHEWS
Cashews that have been soaked for at least 6 hours can also be used in place of hemp. Place 1/2 cup of raw cashews in a bowl and cover with water, and let sit on the counter for 6 hours. Drain before use and proceed with the recipe as directed.

MAKING THIS VEGAN RANCH DRESSING WITH TAHINI
Tahini is an excellent replacement for hemp as many tahini pastes will use hulled sesame seeds for a creamier consistency. Replace the hemp hearts with 1/2 cup hulled tahini paste.

USING DRIED DILL FOR THIS VEGAN RANCH DRESSING RECIPE
Dried herbs tend to be stronger than fresh herbs. Start with 2 tablespoons of dried dill and taste and adjust as needed.

USING A DIFFERENT VINEGAR FOR THIS VEGAN RANCH DRESSING
White wine vinegar can be used in place of apple cider vinegar, though it will not offer the benefits provided from the live-active cultures in the apple cider vinegar.

Adapted from Oh She Glows

Nutrition

The post Vegan Ranch Dressing with Hemp Hearts appeared first on The Conscious Dietitian.

The ULTIMATE Guide On How To Make Salad Dressing

Fri, 05 Apr 2019 00:30:04 +0000

Use this guide to make your own salad dressing at home. Homemade dressings can be just as delicious as they are simple and are a great way to turn an average salad into something special. I’ve also included tips on how to maximize the nutrition in dressings, as well as flavour variations for the best tasting dressing at home.

I love converting salad skeptics, all it really takes is a delicious dressing! Let’s face it, there is nothing exciting about a runny and bland dressing. The trick to a delicious salad dressing is getting the ratio of creamy fats and tart vinegar or citrus just right, and don’t forget the healthy and aromatic additions such as garlic, mustard or ginger. See below for my top tips on how to make the best salad dressing!

Guide On Making Your Own Salad Dressing

Why Dietitians Recommend Homemade Dressings
Nutritional Benefits
A Guide To Making Your Own Salad Dressing
Making A Dressing From Scratch
More Recipes

Why Dietitians Recommend Homemade Dressings

They Are A Nutritious Vessel

Making your own salad dressings is one of the easiest ways to boost the nutrient content of a meal. Dressing should be more than just a side thought, they can be a great vessel to add nutritious ingredients that would otherwise be more difficult to get.

Fermented Foods

Fermented foods are rich in live active cultures that are beneficial for gut health. See post – Fermented Foods Health Benefits & 9 Gut Health Foods At Home. Some of my favourite fermented foods to add to dressings include:

Miso paste – adds a salty, savoury, umami flavour
Unpasteurized apple cider vinegar – great as a replacement for regular vinegar
Kefir or Yogurt – a good alternative to mayonnaise
Fermented pickle juice (not the conventional stuff) – use in place of vinegar

Want some inspiration on how to add a fermented food to your next dressing? Try this totally delicious Japanese Salad Bowls Recipe with Miso Tahini Dressing.

Recipe for Japanese Salad Bowls with Eggs and a Miso Tahini Dressing

Prebiotic Foods

Prebiotics are food for the probiotics. Prebiotic foods are high in the type of fibre that our healthy bacteria love to eat. Check out my post Prebiotics, Probiotics & Fermented Foods – 5 Healthy Gut Tips for more info on the topic. Some great prebiotic sources that can be added to salad dressings include:

Garlic
Onion
Shallot
Green onion

I love blending green onion, shallot, garlic, cilantro and lots of lime for a tangy Mexican dressing. This Baked Tofu Kale Quinoa Salad Recipe with Glory Bowl Dressing uses fresh garlic for a healthy a prebiotic dose, as well as apple cider vinegar for the bacteria itself.

Kale Quinoa Salad with Creamy Tahini and Nutritional Yeast Glory Bowl Dressing

Healthy Fats

Healthy fats not only add that creamy texture that we love in salad dressings, but they also offer important omega-3 fatty acids, beneficial omega-6 fatty acid (gamma linolenic acid) and monounsaturated fats. Always have a source of fat with each meal to ensure adequate absorption of fat-soluble vitamins and antioxidants. Some great healthy fats for dressings include:

Avocado – Try blending avocado with cilantro and lime for a Green Goddess Dressing
Tahini – My favourite seed butter for salad dressings thanks to its neutral flavour
Peanut Butter – I love peanut satay salad bowls, simply blend peanut butter with garlic, ginger and lime
Almond Butter – Try blending with some coconut milk, ginger and lime for a tasty dressing
Olive Oil – My top oil choice for health benefits, highest in monounsaturated fats
Avocado Oil – Also high in monounsaturated fats, and has a more neutral flavour than olive oil
Flaxseed Oil – An important ingredient for those following a plant-based diet (see How To Get Your Omega-3s For Vegetarians and Vegans )
Mayonnaise – Yes, a good quality mayonnaise made from olive oil can be a healthy choice
Eggs – Make your own Caesar salad dressing
Cashews – Soak cashews for 6 hours and use as a creamy base for a vegan mayonnaise alternative
Hemp Hearts – Another great way to get that vegan creamy texture, without mayonnaise

Nutrient-Rich Additions

Use your dressing as a means to get it some additional nutrient-rich foods. Try adding:

Ginger – Flavour and antioxidant benefit – try it in my Japanese Salad Bowls Recipe with Miso Tahini Dressing
Fresh Herbs – High in antioxidants and plant polyphenols, blend leftover fresh herbs into your dressing
Citrus – Try adding vitamin C rich fresh lime juice in place of vinegar
Turmeric – Use for its bright colour and anti-inflammatory benefit

Mexican Salad with Green Goddess Dressing – See more recipes like this in Vegan E-Book Meal Plan

Nutritional Benefits

Homemade dressings can be a great source of fermented foods, prebiotic fibres and healthy fats, and they also eliminate the need for many unhealthy additives. The things we want to avoid in store-bought dressings include:

Highly processed omega-6 rich oils including safflower oil, sunflower oil and soybean oil. These can also leave a greasy taste in your mouth.
Added refined sugar
Added preservatives and stabilizers

Guide On Making Homemade Salad Dressing

How To Make A Salad Dressing Creamy

Traditionally, the creaminess comes from mayonnaise and oil. Plant-based options for creaminess include tahini, other nut and seed butters or avocado. Try adding 1 1/2 tbsp of tahini to your next dressing recipe.

How To Make A Salad Dressing Thicker

The thickness of a dressing comes from the oil. The longer it is left to set, the thicker the oil in the vinegar will become. Adding tahini or mayonnaise can also make a thicker dressing.

How To Make A Salad Dressing Thinner

There is no problem with adding some water to your salad dressing recipe to make it thinner. I do so here in my Kale Quinoa Salad with Glory Bowl Dressing and my Japanese Salad Bowls with Miso Tahini Dressing. Adding an alternative liquid source such as vinegar, lemon or lime will also make the salad dressing thinner, though it will also change the flavour.

How To Make A Salad Dressing with Avocado

To make an avocado salad dressing, remove the skin and seed from the avocado and using a spoon scoop the avocado into the blender along with other ingredients. I like adding lime juice, fresh cilantro and salt to my avocado dressing.

How To Make A Vegan Salad Dressing

You can make most salad dressings vegan.

Use vegan mayonnaise, or soaked and blended cashews or hemp, in place of regular mayonnaise
Use miso paste in place of anchovy paste
Use nutritional yeast in place of parmesan cheese

Want to try to make your own vegan dressing with hemp hearts in place of mayonnaise? Try this Vegan Ranch Dressing with Hemp Hearts.

Vegan Ranch Dressing with Hemp Hearts

How To Make A Salad Dressing with Lemon

Lemon can be used in any salad dressing recipe in place of vinegar. Lemon and other citrus fruit will be more acidic tasting than a rice wine vinegar, but less than a distilled white vinegar.

How To Make A Salad Dressing Less Acidic

The best trick for cutting that acidic taste is adding mustard and honey to balance out the flavours. If it is particularly acidic, try adding some more tahini which can mellow the acidity further.

How To Make A Salad Dressing With Oil and Vinegar

A traditional vinaigrette is 3 parts oil to 1 part vinegar. Often an emulsifier is used to help combine the oil and vinegar. Mustard is one of the best emulsifiers, as are eggs (think mayonnaise!). Honey can also work, as well as miso paste.

How To Make A Salad Dressing Without Olive Oil

If there is a creamy base to your salad dressing, such as avocado or tahini, the oil can be omitted. See my Kale Quinoa Salad with Glory Bowl Dressing and my Japanese Salad Bowls with Miso Tahini Dressing for examples of dressings that use water (oil can be omitted in both).

How To Make A Salad Dressing With Coconut Oil

Coconut oil can be difficult to work within a salad dressing because it is solid at room temperature. It also has a very strong and distinct coconut flavour. To use coconut oil in a salad dressing, heat before use and make just enough dressing for serving.

How To Make A Salad Dressing Without Tahini

Trying using sunflower seed butter which also has a neutral flavour. For some recipes, almond butter or peanut butter can be used to make a salad dressing without tahini.

Making a Balsamic Vinegar Salad Dressing

Use in small amounts in dressing, to not overpower other flavours. It is best when cut with another lighter vinegar, such as red wine vinegar – try a ratio of 1 part balsamic vinegar to 4 parts red wine vinegar in your dressing. See my recipe for The Best Lentil Salad Recipe with Balsamic Red Wine Vinaigrette.

The Best Lentil Salad Recipe with Balsamic Red Wine Vinaigrette

Making a Dressing From Scratch

Choose a Vinegar for Your Salad Dressing Recipe

Balsamic Vinegar – Balsamic vinegar has a deep, complex and interesting flavour. A lengthy ageing time creates a more concentrated, thicker, sweeter and darker vinegar. Use smaller amounts and cut it with red wine vinegar (see The Best Lentil Salad Recipe with Balsamic Red Wine Vinaigrette)
Wine Vinegar – Ranges from white to red; they are not as intense as balsamic vinegar and are a common base for many dressings
Apple Cider Vinegar – Can be used in place of wine vinegar, choose unpasteurized for the added benefit of the live active cultures
Rice Vinegar – Use this slightly sweeter and lighter vinegar in Asian style dressings such as this Baked Tempeh Asian Cabbage Salad with Ginger Sesame Dressing

Try this Baked Tempeh Asian Cabbage Salad with Ginger Sesame Dressing which uses rice wine vinegar, along with flavour packed sesame oil and ginger.

The Best Lentil Salad Recipe with Balsamic Red Wine Vinaigrette

Choose A Healthy Oil for Your Salad Dressing Recipe

Olive Oil – Extra-virgin will have a delicate flavour, so best not to overpower with other flavours
Avocado Oil – Not as strong of a flavour as olive oil, a good choice for healthy monounsaturated fat
Grape Seed Oil – The most neutral flavour, contains higher amounts of omega-6 fatty acids so have in smaller amounts
Sesame Seed Oil – Packs a lot of flavours, and goes well in Asian style dressings

Choose a Creamy Base for Your Salad Dressing Recipe

If you want to go past a simple vinaigrette, choose a creamy base:

Tahini – My go-to for a creamy and a mellow flavour
Sunflower Seed Butter – Also relatively neutral in flavour, and just as creamy as tahini
Avocado – Great for Mexican salad dressings
Mayonnaise – Choose a good quality one, ideally based on olive oil
Hemp or Cashews – Soaked and blended, these offer a creamy plant-based base for dressings

Bonus – Choose Something Fermented

Using unpasteurized apple cider vinegar as the acidic additive to a dressing is the easiest way to ensure at least one fermented food per day is consumed for a healthy gut (see my post on Health Benefits of Fermented Foods). Miso paste is another great fermented option for dressings.

Summer Salad with Light and Creamy Tahini Dressing

Bonus – Choose Something Savoury or ‘Umami’

The fifth, and often overlooked taste is savoury or umami. Dressing ingredients that offer the umami flavour include soy sauce (or tamari), nutritional yeast and miso. Capers, anchovies and parmesan cheese also have the umami flavour.

Want More Salad Recipes?

Looking for more plant-based recipes? Check out my Complete and Comprehensive One-Week Vegan Meal Plan below.

Complete and Comprehensive One-Week Vegan Meal Plan with over 70 pages and 30 recipes.

DID YOU MAKE THIS ONE OF THESE DRESSING RECIPES? LET ME KNOW HOW IT TURNED OUT! IF YOU TAKE A PHOTO OF YOUR RECREATION FOR INSTAGRAM, TAG ME @THECONSCIOUSDIETITIAN SO I CAN SEE IT!

The post The ULTIMATE Guide On How To Make Salad Dressing appeared first on The Conscious Dietitian.

Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing

Tue, 26 Mar 2019 23:25:05 +0000

This healthy Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing recipe is the perfect all-seasons meal, and it is so simple to make. The savoury and delicious Glory Bowl Dressing is adapted from the notorious Whitewater Cooks cookbook and is a definite crowd-pleaser.

Every week in the spring through to late fall, we receive our weekly Community Supported Agriculture (CSA) vegetable box. No matter what the month is, fresh kale, beets and carrots fill the bulk of our fridge, and every Monday night we look forward to this healthy Baked Tofu Kale Quinoa Salad Recipe with Glory Bowl Dressing. If you have never heard of the notorious Glory Bowl dressing, you are in for a treat. The perfect combination of savoury, creamy salty goodness that brings any salad bowl recipe to life.

For baked tofu, slice the extra firm tofu into 1/4 inch thick slices before adding the sesame oil and soy sauce.

How To Bake Tofu for Kale Quinoa Salad

How To Press Tofu

This step is not essential but helps to remove some excess water from the tofu creating a more firmly textured tofu that some prefer. Simply place the block of extra-firm tofu on a cutting board in-between two pieces of paper towel, or a clean dishtowel. Set a heavy object on top, such as another cutting board with a cast iron pan on top, and let press for 30 minutes.

Freezing Tofu

To save on prep time, instead of pressing your tofu, another option is to freeze your tofu prior to use which also helps to create a firmer textured tofu when cooked. Simply freeze your block of extra-firm tofu, and defrost before use – no pressing required.

Add tofu slices to a lined baking tray, and dress with soy sauce and sesame oil.

Preparing the Baked Tofu

Slice tofu into 1/4 inch thick slices prior to baking. Line a baking sheet with parchment paper and arrange the sliced tofu evenly on the tray. Dress with sesame oil, soy sauce and pepper and bake at 350° Fahrenheit for 30 minutes, flipping halfway.

Tofu Baked at 400° Fahrenheit for 30 Minutes

Tips on Making A Kale Quinoa Salad

Shredded Kale for Kale Quinoa Salad

For a salad, the kale stems need to be removed (freeze stems to save for later use in smoothies). Kale can be chopped, or shredded – for shredded kale roll up the kale leaves into ‘logs’ and slice the ‘logs’ of kale into thin slices. Option to massage the kale for 30 seconds with a little salt, oil or lemon juice (or all three) to soften the kale slightly – I find this step isn’t necessarily needed with this creamy dressing which also helps to soften the kale.

Chopped kale with stems removed, grated beets, shredded carrots and dry quinoa and raw pumpkin seeds

Preparing The Beets and Carrot for Kale Quinoa Salad

No need to peel or cook the carrots or beets as many of the nutrients are water-soluble (disperse into water) and are held just under the skin. Simply scrub well and grate or shred. I love using my julienne peeler for long, thin shreds of carrot.

Making Perfect Quinoa for Kale Salad

If not prepared properly, quinoa can have a bitter taste thanks to the naturally occurring saponins. To remove saponins, simply run quinoa under running water for 30 seconds in a fine-mesh sieve. Cook quinoa at a 1:2 ratio quinoa to water at a light simmer, then when the water has absorbed let the quinoa ‘steam’ for 5 minutes with the heat off and the lid on.

Kale Quinoa Salad Meal Prep

This salad is filled with hearty vegetables that won’t go soggy. To meal prep for the week, spread the quinoa over the desired amount of containers, top with kale, shredded beet and carrot mix, and then baked tofu. Keep dressing and seeds separate, as well as any vegetables that have a high water content including cucumber and tomato if using.

Ingredients for Glory Bowl Dressing – adapted from Whitewater Cooks cookbook

Variations On Kale Quinoa Salad

Cooked Kale Quinoa Salad

For anyone not sold on kale, or if the thought of massaging your kale doesn’t appeal to you, there is the option to cook the kale beforehand. Simply remove the stems (or leave them on for more fibre!) and saute shredded kale in 1 tbsp of olive oil over medium heat for 1 to 2 minutes, or until kale has slightly wilted. Roasted sweet potato, yams, mushrooms, Brussel sprouts or onion can also be added.

Spinach Quinoa Salad

Spinach can be used in place of kale and does not need to be massaged or shredded. Spinach can be a great choice and is one of the highest sources of carotenoids lutein and zeaxanthin, two antioxidants important for eye health. For those following a plant-based diet, I generally give preference to kale over spinach due to the oxalic acid found in spinach which can reduce the absorption of calcium in our bodies (see What Foods Are High In Calcium In A Vegan Dairy-Free Diet).

Kale Quinoa Salad with Black Beans

Black beans offer protein, a slow-digesting carbohydrate source, and a great source of soluble fibre. They can be a quick and easy addition to this kale quinoa salad bowl. Simply rinse a can of (BPA free) black beans, and add this to the finished salad. This will increase the protein by 6 grams, and the fibre by 4 grams.

Making A Seasonal Kale Quinoa Salad

Beets and carrots are available through the summer to late fall and are great cold-storage vegetables for the winter. Other seasonal options:

Seasonal Spring / Summer Vegetables

sliced cucumber
sliced tomato
sliced peppers
shredded red cabbage
sliced radishes
chopped green beans

Seasonal Fall / Winter Vegetables

roasted parsnips
roasted sweet potato or yam
roasted butternut squash
roasted Brussel sprouts
roasted mushrooms
sliced apple

Alternative Dressings to Tahini Based Glory Bowl Dressing

Another one of my favourite tahini-based salad dressings is this Japanese Salad Bowl with Miso Tahini Dressing which is equally as delicious and creamy.
This kale quinoa salad uses an apple cider based dressing, and miso, just like apple cider vinegar is a fermented product rich in live-active cultures which can contribute to gut health (see my post on Fermented Food Gut Health and 9 Common Fermented Foods In Your Home).
Another favourite creamy, tahini-free, plant-based dressing is this Vegan Hemp Ranch Dressing.

Notes On Making A Kale Quinoa Salad

Make It A Gluten-Free Kale Quinoa Salad

Use gluten-free tamari or coconut aminos in place of soy sauce in the Glory Bowl Dressing and on the baked tofu.

Make It A Grain-Free Kale Quinoa Salad

If you want a grain-free salad bowl, use brown lentils as the base in place of the quinoa. Roasted sweet potato and yam can also be used as the base. Option to just have the salad, topped with tofu and dressing.

Make It A Soy-Free Kale Quinoa Salad

Instead of baked tofu, serve the kale quinoa salad with 3 tablespoons of hemp hearts per serving, along with quinoa for sufficient protein. If eggs are OK, serve with 2 boiled eggs per serving. Use coconut aminos in place of soy sauce.

What More Salad Recipes?

Love salad as much as I do? Try my one of these tasty salad recipes:

Want More Plant-Based Recipes?

Did you make this Baked Tofu Kale Quinoa Salad Recipe with Glory Bowl Dressing? Let me know how it turned out! Leave a comment below and share it on Pinterest. If you take a photo of your recreation for Instagram, tag me @theconsciousdietitian so I can see it. Even better, leave a rating below!

Kale Quinoa Salad with Baked Tofu and Glory Bowl Dressing

This baked tofu kale quinoa salad recipe with glory bowl dressing is inspired by the Whitewater Cooks glory bowl dressing. Make a big batch of this dressing and have it throughout the week. Once you try it you will never go back.

Course Main Course, Salad

Cuisine Canadian

Keyword Buddha Bowl, Glory Bowl Dressing, Kale Quinoa Salad, Kale Salad Bowl, Quinoa Buddha Bowl, Tofu Buddha Bowl

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings

Calories 501kcal

Author Rachel Dickens, RD

Ingredients

1 cup quinoa dry
1 350g block extra-firm tofu organic
1/2 tbsp sesame oil
1 tbsp soy sauce or tamari organic
1 large bunch kale de-stemmed
2 medium beets peeled and grated
2 medium carrots grated
1/4 cup pumpkin seeds / pepitas raw

For the salad dressing

1/4 cup nutritional yeast
1/2 cup water
3 tbsp soy sauce or tamari organic
3 tbsp apple cider vinegar unpasteurised
2 tbsp olive oil extra virgin
1 1/2 tbsp tahini
1 clove garlic

Instructions

Preheat the oven to 350 degrees Fahrenheit.
To prepare the quinoa, rinse 1 cup of quinoa in a sieve under running water for at least 30 seconds to remove the bitter saponins. Add to a saucepan with 2 cups of water. Bring to a boil, then turn down the heat to medium and let simmer, with the lid half on. The quinoa will be ready when all the water has evaporated, about 30 minutes. When it is finished, turn off the heat and cover to let it 'steam' for a further 5 minutes. This step is important in letting the quinoa kernels pop open, creating fluffy quinoa.
To prepare the tofu, option to press tofu for 30 minutes beforehand for firmer consistency (see instructions in notes*). Cut tofu into rectangles about 1/4 inch thick. Toss with 1/2 tbsp of sesame oil and 1 tbsp soy sauce. Spread onto a parchment paper lined baking sheet and bake at 350 degrees Fahrenheit for 30 minutes. Option to flip the tofu halfway through the cooking process for even crispiness.
While the quinoa and tofu are cooking prepare the salad. First, wash the kale and remove the stems. Roll the kale leaves into logs and chop into bite-sized pieces, or shred into thin strips, add to a large salad bowl. Wash the carrots and beets well, leaving the skins on, and grate or shred, adding these to the bowl with the kale.
If you have a small blender, preparing the dressing is as simple as whizzing all the dressing ingredients together. Otherwise, mince the garlic and add all ingredients to a mason jar. Secure the lid and shake vigorously until well combined.
When the quinoa and tofu are done, assemble by serving the quinoa in a bowl topped with the salad and pumpkin seeds. Add the tofu and dressing on top.
Leftovers store well in the fridge for up 5 days.

Notes

*To Press the Tofu: Optional step but creates firmer textured tofu. Place the block of extra-firm tofu on a cutting board in-between two pieces of paper towel, or a clean dishtowel. Set a heavy object on top, such as another cutting board with a cast iron pan on top, and let press for 30 minutes.

Make it Grain-Free: Replace the quinoa with lentils or roasted yams or sweet potato.

Bump up the Protein: Serve it with a sprinkle of hemp hearts. Prepare 1 cup of shelled edamame and serve this with the salad.

Make it Soy Free: Boil 8 eggs to have in place of tofu. Use coconut aminos in place of soy sauce.

Make it Gluten-Free: Use tamari or coconut aminos in place of the soy sauce.

Make it Seasonal: Use cucumber, radish and tomato in the summer months. Add roasted squash, roasted mushrooms and Brussel sprouts in the winter months.

Nutrition

Want To Save This Baked Tofu Kale Quinoa Salad Recipe For Later?

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Hemp and Sunflower Seed Vegan Pâté

Fri, 08 Feb 2019 07:22:12 +0000

This easy, healthy and delicious Hemp and Sunflower Seed Vegan Pâté is naturally gluten-free, free of processed ingredients, and contains 13 grams of protein per serving!

Hemp hearts are a food that comes up daily in my practice. I recommend it to many of my clients as a great plant-based complete protein that offers a wide nutrient profile including omega-3 fatty acids, healthy omega-6 fatty acids, magnesium and zinc. Generally, my focus is on breakfast as hemp is an easy way to bump up the protein at these carb-heavy meals. I am sharing this Hemp and Sunflower Seed Vegan Pâté so hemp doesn’t get confined to only breakfast. Serve it with some seed crackers or cut up cucumber for a tasty afternoon treat or as a light lunch.

Hemp Heart Nutrition

Hemp Nutrition Claims

Hemp hearts have been marketed for everything from improving the immune system and boosting energy to improving digestion and aiding weight loss. However, there is no clinical research to support such claims, and instead, claims appear to be based on anecdotal reports, laboratory studies on rats and extrapolation of research on the health benefits of other nuts and seeds (1,2,3).

Fatty Acid Profile of Hemp

Hemp is a great source of healthy fats. Studies that have looked at the fatty acid amounts in different varieties of seeds have found that although the proportion of fatty acids varies by seed variety, in general, the majority of the fat in hemp seeds consists of linoleic (omega-6), alpha-linolenic (omega-3) and gamma-linolenic acids (GLA) (4).

Hemp and Omega-3 Fatty Acids

The omega-3 fatty acid in hemp is the plant-based source alpha-linolenic acid (see post Getting Your Omega-3s For The Vegetarians ) which makes up approximately 20-30% of its fatty acid profile. Omega-3 fatty acids have been associated with inflammatory benefit and cardiovascular health. This recipe for Hemp and Sunflower Seed Vegan Pâté offers almost 3 tbsp of hemp hearts per serving which provides us with our daily needs of omega-3 fatty acids.

Hemp and Omega-6 Fatty Acids GLA

Basic nutrition schooling tells us to “limit omega-6 fatty acids and increase omega-3s”. I have written about Getting Your Omega-3s For The Vegetarians in the past, and we know that too much omega-6 can limit the conversion of plant-based omega-3 (linolenic acid) to EPA and DHA. Unfortunately, this doesn’t give credit to gamma-linolenic acids (GLA) which is found in a limited variety of foods including evening primrose seed oil, black currant seed oil, borage seed oil and of course hemp. Hemp’s fatty acid profile contains ~2-5% of this helpful fatty acid (4).

Gamma Linolenic Acid and Neuropathy

Some studies have demonstrated that gamma linolenic acid, when taken orally for 6-12 months, at doses of 360-480 mg daily, could reduce symptoms as well as prevent deterioration in neuropathy (nerve damage) in patients who have type 1 or type 2 diabetes (5, 6). This is likely due to GLAs antiinflammatory benefit.

Gamma Linolenic Acid and Autoimmune

Clinical trials have shown that at a dose of ≥1400 mg/day for at least six months may be effective in improving some symptoms in individuals with rheumatoid arthritis (RA), a painful autoimmune disease in which the body’s immune system mistakenly attacks the joints. Research is ongoing on its effects on the heart and other inflammatory conditions. (7)

What Else Is This Hemp Vegan Pate High In

One serving of this vegan pate also provides us with 50% (% Daily Value) of our daily needs of magnesium, 25% for zinc and 16% for iron. The sunflower seeds are not to be overshadowed, they are a great source of vitamin E and other nutrients. One serving of this pate provides us with 75% of our daily needs. Once serving also gives us 25% of our daily Selenium requirements.

Add ingredients for hemp vegan pate to Vitamix or blender. Blend until smooth.

Tips On Making This Hemp Pâté

Soaking the Sunflower Seeds

Soaking the seeds does not only soften the seeds, making them easier to blend, it also helps with increasing the bioavailability of nutrients. I’ve discussed the benefits of soaking seeds in my post How To Get Enough Zinc for the Vegans and Vegetarians, and the soaking processing helps remove the naturally occurring phytic acid which can bind to minerals, making them less available by the body.

Equipment Needed

I use my Vitamix to make this vegan pâté but have also used a good quality food processor in the past. If you are using a food processor, I recommend soaking the sunflower seeds for at least 6 hours and chopping the dill and garlic up finely. This just helps ensure the smoothest consistency for your pâté.

After setting, remove the cheesecloth lined Hemp Pate from the bowl.

Notes On Making This Hemp Pâté

Making It Oil Free

I have made the pate oil-free by replacing the oil with 2 tablespoons of water. Feel free to do this if following a no added oil eating plan.

Alternatives to Hemp Hearts and Sunflower Seeds

Try using soaked cashews, which are equally as creamy as hemp hearts and sunflower seeds. Make sure to soak your cashews for at least 6 to help them break down more easily, but also to remove the phytic acid.

Fill The Hemp Vegan Pate Mix in a Cheesecloth Lined Bowl.

Adaptation of the Hemp Pâté

This Hemp and Sunflower Seed Pâté was adapted from Julie Daniluk. I’ve reduced the amount of dill from ½ cup for a more subtle flavour and increased the amount of turmeric for its anti-inflammatory benefit and also for colour. I used unpasteurized apple cider vinegar in place of lemon as lemon does not grow here on the island and apple cider vinegar has the beneficial live bacteria cultures (see 9 Common Fermented Foods Your Probably Have At Home). Swapping out the lemon, using local hemp seeds, and the fact that this dish can be made 100% raw gets major points for sustainability.

Hemp Pate in Cheesecloth

Want More Hemp Recipes

Do you love hemp as much as I do? Here are some more hemp recipes:

Did you make this Hemp and Sunflower Seed Vegan Pate? Let me know how it turned out! Leave a comment below and share it on Pinterest. If you take a photo of your recreation for Instagram, tag me @theconsciousdietitian so I can see it!

Want More Plant-Based Recipes?

Easy Hemp and Sunflower Seed Vegan Pâté

This vegan pâté is so simple to make and is full of high quality, nutrient dense ingredients. It is naturally gluten-free, low carb and contains 13 grams of protein per serving. Serve it with some wholegrain crackers, or sliced up cucumber to have as a light lunch, or as an appetizer with friends.

Course Appetizer

Cuisine French

Keyword Hemp Pate, Keto Snacks, Paleo Snacks, Vegan Appetizer, Vegetarian Pate, Whole30 Snacks

Prep Time 10 minutes

Cook Time 5 minutes

Resting Time 30 minutes

Total Time 15 minutes

Servings

Calories 320kcal

Ingredients

1 cup raw sunflower seeds soaked*
1 cup raw hemp hearts
¼ cup fresh dill chopped
2 tbsp water
2 tbsp cold-pressed oil olive oil, or argan oil
2 tbsp red onions or scallions chopped
2 tbsp apple cider vinegar unpasteurised
2 cloves garlic
½ tsp sea salt
1 tsp turmeric powder

Instructions

Place all ingredients in a food processor and blend until paste-like. If using a food processor you may need to scrape the sides down while blending to ensure the mixture is smooth.
Find a small bowl, around 4 to 5" in diameter. Line it with a cheesecloth, or clingwrap. Place the blended pate mixture in the cheesecloth-lined bowl and smooth out the top with a knife. Let it set in the fridge for about 30 minutes to solidify.
When ready, turn bowl upside down on a serving plate until pate is released.
Serve with whole-grain crackers or sliced cucumber. Store in a container in the fridge for up to a week.

Notes

*Option to soak sunflower seeds for 6 hours prior to use. The recipe will taste just as good if you didn't have a chance to soak the seeds, though you may need to blend the mixture for longer.
Gluten Free: Serve it with gluten-free seed crackers or sliced cucumbers.
Make it oil free: Replace the oil with water.

References for Hemp and Sunflower Seed Vegan Pâté

1) Karimi I, Hayatghaibi H. Effect of Cannabis sativa L. seed (hempseed) on serum lipid and protein profiles of rats. Pakistan J Nutr. 2006;5:585-8

2) Richard MN, Ganguly R, Steigerwald SN, Al-khalifa A, Pierce GN. Dietary hempseed reduces platelet aggregation. J Thromb Haemost. 2007;5:424-5.

3) Al-Khalifa A, Maddaford TG, Chahine MN, Austria JA, Edel AL, Richard MN, et al. Effect of dietary hempseed intake on cardiac ischemia-reperfusion injury. Am J Physiol Regul Integr Comp Physiol. 2007;292(3):R1198-203.

4) Vogl CR, Molleken H, Lissek-Wolf G, Surbock A, Kobert J. Hemp (Cannabis sativa L.) as a resource for green cosmetics: yield of seed and fatty acid compositions of 20 varieties under the growing conditions of organic farming in Austria. J Industrial Hemp. 2004;9:51-68.

5) Keen H, Payan J, Allawi J, et al. Treatment of diabetic neuropathy with gamma-linolenic acid. The gamma-Linolenic Acid Multicenter Trial Group. Diabetes Care 1993;16:8-15.

6) Jamal GA, Carmichael H. The effect of gamma-linolenic acid on human diabetic peripheral neuropathy: a double-blind placebo-controlled trial. Diabet Med 1990;7:319-23.

7) Cameron M, Gagnier JJ, Chrubasik S. Herbal therapy for treating rheumatoid arthritis. Cochrane Database Syst Rev. 2011 Feb 16 [cited 2011 Jul 8];(2):CD002948.

The post Hemp and Sunflower Seed Vegan Pâté appeared first on The Conscious Dietitian.

Two Ingredient Raw Chocolate Recipe [Vegan]

Sun, 03 Feb 2019 07:59:46 +0000

Making 100% raw chocolate at home has never been easier, no added oils or fussing required. This Two Ingredient Raw Chocolate Recipe is as authentic as it gets and packed full of flavanols for an antioxidant punch!

The use of chocolate medicinally dates back at least 3,000 years. The health benefits have been linked to epicatechin, a flavanol found in the cacao bean (1), and current day research supports its use for various health conditions. If you’re a chocolate lover like me you likely appreciate the full complexity of flavour that real good quality chocolate provides. In my experience, making chocolate from 100% raw cacao beans is the only way to replicate this flavour intensity at home. This is my Two Ingredient Raw Chocolate Recipe, packed full of antioxidants AND the bonus is, it is SO easy to make!

Is Chocolate Good for You?

Chocolate and Cardiovascular Heart Health

Epidemiological and clinical studies have shown that dark chocolate may have a beneficial effect on blood lipids (cholesterol), inflammation and blood pressure (1). Research has shown the beneficial cardiovascular effects come from the flavanols through their antioxidant effects. They also work via anti-inflammatory, anti-adhesive, anti-thrombotic and vasodilatory effects (2,3).

While the evidence supporting the benefits of chocolate is increasing, we don’t yet have any long-term randomized controlled trials (gold-standard in the world of research) on chocolate and cardiovascular health.

Chocolate and Mood

Chocolate is also believed to positively impact cognitive function and mood, with the proposed psychoactive components of chocolate being the flavanols and the methylxanthines (MXs) caffeine and theobromine (4). Several studies have shown an improvement in mood state or a reduction of negative moods with chocolate consumption.

Chocolate and Memory

The evidence from epidemiological studies is strong that there is a positive effect of chocolate on cognitive function, but evidence from clinical studies is limited and randomized controlled trials are lacking. Research on the effect of chocolate on mood and cognitive function is ongoing.

Chocolate and Antioxidants

Flavonoids in Chocolate

The main type of the antioxidant flavonoids present in cacao beans are called flavanols. The more flavanols present, the higher the antioxidant content and the more potential health benefits:

Comparing flavonoid content in chocolate, per 30g serving:

Milk Chocolate Bar – 4mg

Dark Chocolate Bar (40-90% cocoa solids)– 32mg

Baking Chocolate, unsweetened – 62mg

Cocoa Powder, unsweetened – 81mg

Cacao Beans – 103mg

(ref 5,6)

Flavonoids In Other Foods

Flavonoids are more than just chocolate! There are more than 5000 different flavonoids, and six major flavonoid categories including flavanols, flavanones, flavones, isoflavones, flavanols, and anthocyanidins. The various subclasses are listed below, along with some common food and beverages with a substantial content of flavonoids (7):

• flavanols (catechin, epicatechin): chocolate, tea, red wine, beans, apricot, cherry, grape, peach, blackberry, apple
• flavanones (hesperetin, naringenin, eriodictyol): citrus fruits and juices
• flavones: (apigenin, luteolin): parsley, celery
• isoflavones: (daidzein, genistein): soy products
• flavanols: (quercetin, kaempferol, myricetin): onions, kale, broccoli, tomato, blueberry, apples, tea, red wine
• anthocyanidins (cyanidin, pelargonidin, peonidin, delphinidin, malvidin): blueberry, black grape, cherry, blackberry, black currant, rhubarb, strawberry, red wine, plum, red cabbage.

Whole cacao beans and raw cane sugar.

How Is Chocolate Made

Chocolate is made from cacao beans which come from the fruit of the tree Theobroma cacao, commonly found in Western Africa, Columbia, Mexico, Costa Rica and countries with similar climates. Cacao beans are fermented, roasted, ground and then separated into approximately 50% cocoa powder and 50% cocoa butter. The chocolate that we commonly purchase in the grocery stores is made up the separated cocoa powder and cocoa butter, which have been put back together and sometimes at differing ratios (the use of lecithin, a stabiliser, means that less cocoa butter is needed).

Dutch Cocoa vs Cocoa Powder

Additional processing of the cocoa portion of chocolate may include alkalinization, or dutching, to create a more mellow flavour that is less acidic, such as in Dutch Cocoa. Unfortunately, because of the processing, most of the flavanols from the cocoa have been removed. Regular Cocoa Powder has not undergone this additional processing and will, therefore, be higher in antioxidants.

Cocoa vs Cacao Powder?

While cocoa powder has undergone less processing that Dutch cocoa, cacao powder has undergone even less processing still. Cacao powder is exposed to less heat, and will, therefore, be higher in flavinol antioxidants compared to Cocoa Powder (and Dutch Cocoa).

Raw Chocolate

All cacao beans are roasted after the fermentation of the bean. This is done to get rid of moisture and add even more complexity to the flavour, bringing out that rich chocolate flavour. This means that technically there is no such thing as ‘raw chocolate’ available for purchase. In this recipe for ‘100% Raw Chocolate’ I am referring to firstly, no processing of the bean (the bean is completely whole and intact!), and secondly, no additional heat processing, which occurs with commercially prepared chocolate.

Ethics of Eating Chocolate

Considering the antioxidant property of chocolate shouldn’t be the only determining factor in our purchasing power at the grocery store. Chocolate does have a dark history of unethical practices. See my post and recipe Have a Heart: An Ethical Raw Chocolate Brownie.

Whole cacao beans in a Vitamix Blender.

Tips On Two Ingredient Raw Chocolate Recipe

Sourcing The Cacao Bean

Look for high quality, Fair Trade cacao beans. If you cannot find whole cacao beans at your local health food store – check online. If you are looking for a chocolate recipe that uses the separated cacao powder and cacao butter, see my recipe for Medicinal Dark Chocolate Bark

Equipment Needed

For this recipe, a food processor or high-speed blender such as a Vitamix is required. When I first started making this 100% Raw Two Ingredient Chocolate Recipe I used my food processor which worked fine, but the result was a slightly more gritty chocolate (still delicious!). Now I like using my refurbished Vitamix, I find that it gets the cacao beans just a little bit more smooth (less gritty).

Important! Using Your Vitamix

When I first started using my Vitamix to make almond butters and raw chocolate I found that it would always overheat and the motor would stop. I would need to let it cool before resuming. After speaking with Vitamix what needs to be done to prevent overheating, is the speed of the motor needs to be turned up to the highest speed relatively quickly. This ensures that the cooling fan kicks in, and your Vitamix motor will keep going.

Blending Raw Chocolate in a Vitamix: To the left the beans are being broken down and resemble sawdust. On the right you can see the moist chocolate paste beginning to form from the bottom up.

Knowing When Your Chocolate Is Done

For the first 30 to 60 seconds, your beans will grind up and resemble fine sawdust or small flakes. Gradually, from the bottom up, you will see the cacao turning wet and darker. This is the formation of the chocolate! Keep blending until the entire mixture has turned this dark colour. You may need to use a tamper stick (or something else if you are using a food processor) to help make sure the mixture has mixed through.

Taste As You Go

No need to measure the sugar out if you don’t want to, I suggest just tasting as you go. Make sure to taste the 100% dark chocolate first (before adding any sugar), so you can get an idea of how far just a little bit of sugar goes.

Press blended chocolate into silicone molds and let set.

Notes Two On Ingredient Raw Chocolate Recipe

What Sugar To Use

I always suggest cane sugar, as regular white sugar is made from sugar beets which is a genetically modified crop, likely contributing to pollution with unnecessary and harmful herbicides. See my post Which Three GMO Crops Are Reaching Your Dinner Plate.

Raw Chocolate Recipe With Honey

I have never attempted making this recipe with honey or maple syrup, and I am not sure if it would work. If you did want to try, I would suggest letting it set for a little longer, and know that the shelf-life will be decreased. As coconut sugar and date sugar are less sweet, you will likely end up needing to use more to get to your desired percentage of sweetness.

What Percentage Dark Chocolate

By weight, we can figure out exactly how dark our end product chocolate will be. If you like 90% dark chocolate, add only 10% sugar. If you prefer 80% dark chocolate, add 20% sugar.

How Much Sugar To Use For Raw Chocolate Recipe

Based on the weight of the cacao beans in this recipe of 450g for 3 cups:

For 100% dark chocolate – Use 0 cups of sugar

For 90% dark chocolate – Use 45g of sugar / ~ 1/8 cup of sugar

For 80% dark chocolate – Use 90g of sugar / ~ 1/4 cup of sugar

For 70% dark chocolate – Use 135g of sugar / ~ 2/3 cup of sugar

For 60% dark chocolate – Use 180g of sugar / ~ 3/4 cup of sugar

Storing These Homemade Chocolates

Thanks to the naturally occurring cocoa butter they are stable at room temperature, so they can be left out on the counter in an airtight container. If you plan on keeping them for more than a week I would suggest storing them in the refrigerator. They also keep well in the freezer, just defrost slightly before consuming or they will be too hard to eat!

What To Use As A Chocolate Mold

I love using silicone chocolate molds. They make it easy to remove the finished chocolates. They come in many different shapes and sizes.

Raw Chocolate Bar Recipe

If you don’t have chocolate molds, I suggest just making a raw chocolate bar. Simply spread out the chocolate mixture evenly onto baking paper. Let set in the fridge for about 30 minutes before enjoying.

Optional Add-Ins

Spice it up as you like! Try a small pinch of salt or 10 drops of peppermint extract. For coffee lovers try 2 tbsp ground coffee. I also love them with 2 tsp of ground cinnamon.

Want More Chocolate Recipes?

If you love chocolate as much as I do you will love this Medicinal Chocolate Bark or this Raw Chocolate Brownie, or this equally delicious Raw Vegan Date Chocolate Bars with Hemp. For breakfast, I’ve been loving this Chocolate Orange Oatmeal for Breakfast.
Did you make this Two Ingredient Raw Chocolate Recipe? Let me know how it turned out! Leave a comment below and share it on Pinterest. If you take a photo of your recreation for Instagram, tag me @theconsciousdietitian so I can see it!

Want More Plant-Based Recipes?

Check out this meal-plan below made by a Registered Dietitian for more recipes like this. A simple one-week vegan meal plan, formatted so it easy to follow with tips on how to maximize a plant-based diet, and includes over 30 nourishing drinks and healthy snacks recipes.

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Two Ingredient Raw Chocolate Recipe

Making 100% raw chocolate at home is so easy, and only two ingredients are required - sugar and cacao beans! You can adjust the recipe depending on how dark you like your chocolate. Naturally vegan and gluten-free.

Course Dessert
Cuisine Canadian
Keyword Healthy Raw Chocolate, Paleo Raw Chocolate, Raw Chocolate, Raw Chocolate Bar, Vegan Chocolate, Vegan Raw Chocolate

Cook Time 10 minutes
Resting Time 30 minutes
Total Time 10 minutes

Servings 30 chocolates

Calories 80kcal

Author Rachel Dickens, RD

Ingredients
3 cup cacao beans whole, organic
1/8-3/4 cup cane sugar (for 90 - 60% dark chocolate)
Equiptment
Vitamix (or food processor)
Silicone Molds (or see above for alternative)

Instructions
To determine how much sugar to use consider how dark you like your chocolate. The 3 cups of cacao beans is 450g in weight. If you like 90% dark chocolate, then you will need 10% sugar, which is about 1/8 cup of sugar (10% of 450g is 45g of sugar). I prefer the pour and taste method, no measuring required.
If you know how much sugar you are going to use ahead of time, blending the sugar in the Vitamix first will result in smoother chocolate. Simply measure out your sugar and add it to the blender and blend until a fine powdered sugar results. Remove the sugar from the Vitamix and set aside.
Measure out your cacao beans into a Vitamix or food processor. Start blending at a low speed and then quickly move the speed up to as high as it goes. Keep blending until all the beans have broken down. Add the desired amount of sugar (and tastes as you go).
You will notice the chocolate mixture start to moisten and darken hear the blade, and this will gradually start to spread up. Blend until the entire mixture has turned a dark colour and moist consistency. You may need to use the tampering device (Vitamix), or a spoon to push the mixture down towards the blades.
Once the mixture is fully broken down into a chocolaty paste, taste and add more sugar if desired. Press the chocolate mixture into silicone molds. If you do not have molds, spread the mixture out onto a parchment paper lined baking tray to make thin chocolate bars.
Let the mixture set in the fridge for about 30 minutes. Remove from molds and enjoy. Store in an airtight container on the counter for up to one week, or in the fridge for longer. Keeping them in the freezer will extend their shelf life.

Notes
Adjust the amount of sugar based on how dark you like your chocolate. See above notes for suggested amounts.
Optional Add Ins: pinch of salt, 10 drops of peppermint extract, 2 tbsp ground coffee.
Nutrition Information based on 80% Dark Chocolate (1/4 cup cane sugar) and 30 small chocolates.

Nutrition
Calories: 80kcal | Carbohydrates: 8.1g | Protein: 0.5g | Fat: 5.4g | Saturated Fat: 1.6g | Sodium: 16mg | Fiber: 4.3g | Sugar: 2.7g | Calcium: 11mg | Iron: 0.6mg

References for Two Ingredient Raw Chocolate Recipe

1. Higginbotham E, Taub PR. Cardiovascular Benefits of Dark Chocolate? Curr Treat Options Cardiovasc Med. 2015 Dec;17(12):54
2. Nijveldt RJ, van Nood E, van Hoorn DE, Boelens PG, van Norren K, van Leeuwen PA. Flavonoids: a review of probable mechanisms of action and potential applications. Am J Clin Nutr. 2001 Oct;74(4):418.
3. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811..
4. Scholey A, Owen L. Effects of chocolate on cognitive function and mood: a systematic review. Nutr Rev. 2013 Oct;71(10):665-81.
5. Canadian Nutrient File, 2015 version [cited 2017 Jun 16].
6. United States Department of Agriculture database of the flavonoid content of selected foods. Release 3.1, 2013 [cited 2017 Jun 16].
7.

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Three Ingredient Peanut Butter Cookies | Vegan

Mon, 14 Jan 2019 23:15:45 +0000

These three-ingredient peanut butter cookies are super easy to make! They are also free of refined-sugar, grain-free, vegan, low-carb and paleo-friendly. They tick all the boxes, and best of all – only one bowl required!

Nothing better than a freshly baked cookie straight out of the oven. Have you ever gotten that urge to bake something at 10 pm but you don’t want to deal with multiple ingredients and dirty dishes? Introducing these Three Ingredient Peanut Butter cookies – only three ingredients (I promise) and only one bowl required. They are soft and gooey, and naturally gluten-free, vegan and high protein making them a great choice when catering to multiple dietary requirements.

First: Make ‘flax-eggs’ by mixing ground flax with water. Next, add flax-eggs to a bowl with maple syrup and peanut butter

Why Three Ingredient Peanut Butter Cookies?

These Cookies are Low Carb

These cookies don’t contain any grains, including oats and wheat flour. So, although you won’t get the chewy gluten-y bakery-style cookie we are so used to, you will get a cookie that is low in carbs with only 12 grams of net carbs per cookie.

These Cookies are Refined-Sugar Free

Why use sugar when you can use maple syrup? Maple syrup not only has a lower glycemic index than regular sugar (breaks down more slowly into glucose and has a lesser effect on our blood sugar levels), it also lends a delicious maple flavour to the cookies.

These Cookies Are High In Protein

I didn’t intentionally set out to make a high protein cookie, but the result was a cookie that contains 8 grams of protein! This is more protein than 1 egg. Including a source of protein with desserts and sweets helps to stabilize blood sugar levels. Another favourite high protein cookie recipe – Seedy Peanut Butter Oatmeal Cookies!

These Cookies Are So Easy To Make

What can be easier than three ingredients? Simply mix, bake and enjoy! Only one bowl required! I love three-ingredient recipes – see my Three Ingredient Banana Pancakes recipe.

These Cookies Are Suitable For Diabetics

I had the pleasure of serving one of these cookies to someone who had diabetes and was wearing a continuous glucose monitor. Their blood sugars went up less than 1mmol/L after having one of these cookies. Now every person living with diabetes is different but thanks to the higher protein and fat content of these cookies, it seems reasonable that this would be a consistent result.

Mix all three ingredients in a bowl

Tips For Three Ingredient Peanut Butter Cookies

Making Soft Peanut Butter Cookies

The trick to the perfect consistency is to not over-bake them. You will know they are done baking when you can lightly tap the cookies and there is a small amount of resistance.

Using Salted Peanut Butter

Always use a natural peanut butter, making sure there are no funny ingredients or added oils. My favourite natural peanut butter is 100% natural and does NOT separate – there is no oil on the top and no stirring is required. Using salted peanut butter omits the need to add salt to this recipe. Salt helps to enhance the flavour of the cookie; if your peanut butter is unsalted, add 1/4 teaspoon of salt to the recipe.

Making Three Ingredient Peanut Butter Cookies Without Egg

This recipe uses a flax-egg instead of an egg. Flax-eggs are convenient for when you don’t have eggs on hand, or if you prefer not to use eggs (vegan, ethical reasons). The best flax-egg recipe I have found is 1 tablespoon of ground flax to 2 1/2 tablespoons of water.

Form 8 cookies and bake for 20 minutes at 350°F

Notes For Three Ingredient Peanut Butter Cookies

Can I Use Honey Instead of Maple Syrup?

Honey can be used in this recipe in place of maple syrup. When using honey in baking always reduce the temperature by 25°Fahrenheit as honey makes baked goods brown more easily. The cooking time may need to be increased by 5 to 7 minutes.

Can I Use Almond Butter Instead of Peanut Butter?

Almond butter (or any other nut butter) can replace the peanut butter in the recipe at a 1:1 ratio. For a nut-free cookie try tahini paste or sunflower seed butter.

How Do I Make Gluten-Free Peanut Butter Cookies?

These cookies are naturally gluten-free and are suitable for anyone who has celiac disease or a gluten intolerance.

Adding Chocolate Chips

For something a little extra special, I love adding 1/2 cup of dark chocolate chips (vegan) or even better getting a block of quality dark chocolate and chopping half of it into small chocolate chip-sized chunks. Add this to the batter before baking – see my recipe for Healthy Soft Pumpkin Cookies for a photo example of this.

After baking the Three Ingredient Peanut Butter Cookies cool on a cooling rack

Adapted Three Ingredient Peanut Butter Cookie

All Recipes is the first recipe that comes up for Three Ingredient Peanut Butter Cookies. This version contains refined sugar, egg, and makes up to 20 small cookies (not specified). This recipe has been adapted to use no refined sugar, and no egg (vegan alternative). I have found that the recipe forms 8 good-sized cookies that are nice and satisfying. The larger cookies require a longer baking time.

Want More Cookie Recipes?

Try these tasty cookies:

Easy Almond Butter Chocolate Chip Cookies

Or these delicious Healthy Soft Pumpkin Cookies

Or one of my top recipes Seedy Peanut Butter Oatmeal Cookies

Want More Peanut Butter Recipes?

If you love peanut butter as much as I do you will love these:

100 Calorie No-Bake Peanut Butter Energy Balls

Or these High Protein Peanut Butter Energy Balls.

For breakfast, I’ve been loving this High Protein Steel-Cut Oats with Peanut Butter.

Did you make this Three Ingredient Peanut Butter Cookie Recipe? Let me know how it turned out! Leave a comment below and share it on Pinterest. If you take a photo of your recreation for Instagram, tag me @theconsciousdietitian so I can see it!

Want More Plant-Based Recipes?

Check out this meal-plan below made by a Registered Dietitian for more recipes like this. A simple one-week vegan meal plan, formatted so it easy to follow with tips on how to maximize a plant-based diet, and includes over 30 nourishing drinks and healthy snacks recipes.

Pin This Three Ingredient Peanut Butter Cookie Recipe!

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Three Ingredient Peanut Butter Cookie | Vegan, GF, Paleo

These simple three ingredient peanut butter cookies are soft and satisfying, and naturally gluten-free, dairy-free, low-carb, vegan and paleo-friendly. Simply mix all three ingredients and bake. It doesn't get much better than that!

Course Dessert
Cuisine American, Canadian
Keyword Easy Peanut Butter Cookie, Healthy Peanut Butter Cookie, High Protein Cookie, Low Carb Cookie, Three Ingredient Cookie

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Servings 8 cookies

Calories 220kcal

Author Rachel Dickens, RD

Ingredients
1 cup peanut butter natural and salted
1/3 cup maple syrup real
1 tbsp flaxseed ground (+ 2 1/2 tbsp water for flax-egg) or 1 egg

Instructions
Preheat oven to 350° Fahrenheit. Line one baking tray with parchment paper.
To make a flax-egg, mix 1 tbsp ground flaxseed with 2 1/2 tbsp water and let sit for 5 minutes to thicken.
Add all of the ingredients to a large bowl and mix well. If the mixture looks a bit runny, let it sit for 5-10 minutes to thicken up.
Evenly divide the batter into 8 cookies, they should be about 2" in diameter. Make sure to space the cookies apart as they will spread during the cooking process.
Bake for 18-20 minutes (I baked mine for 20 minutes). You will know when they are done as they will be slightly firm to the touch. Let the cookies and cool slightly and firm up further before moving onto a cooling rack.

Notes
Making Three Ingredient Peanut Butter With Egg
This recipe uses a 'flax-egg' instead of an egg. Flax-eggs are convenient for when you don't have eggs on hand, or if you prefer not to use eggs (vegan, ethical reasons). The best flax-egg recipe I have found is 1 tablespoon of ground flax to 2 1/2 tablespoons of water. You can replace the 'flax-egg' with 1 regular egg.

Using Honey Instead of Maple Syrup
Honey can be used in this recipe in place of maple syrup. When using honey in baking always reduce the temperature by 25°Fahrenheit as honey makes baked goods brown more easily. The cooking time may need to be increased by 5 to 7 minutes.

Substituting Almond Butter For Peanut Butter
Almond butter (or any other nut butter) can replace the peanut butter in the recipe at a 1:1 ratio. For a nut-free cookie try tahini paste or sunflower seed butter.

Nutrition
Calories: 220kcal | Carbohydrates: 15.1g | Protein: 8g | Fat: 16.4g | Saturated Fat: 2.7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Sodium: 150mg | Potassium: 270mg | Fiber: 3.1g | Sugar: 9.9g | Calcium: 23mg | Iron: 0.6mg

The post Three Ingredient Peanut Butter Cookies | Vegan appeared first on The Conscious Dietitian.

Raw Almond Dip | Vegan

Thu, 03 Jan 2019 22:21:42 +0000

This delicious and simple Raw Almond Dip Recipe can be used just like hummus! When the almonds are blended, they create a delicious and creamy spread. It is naturally raw, low-carbohydrate, vegan and gluten-free, making a great option when catering to groups of people.

I’ve been wanting to share this recipe for this chickpea-free Raw Almond Dip for awhile now. In my practice, there are many reasons why clients might need to avoid chickpeas. The most common reason is due to Irritable Bowel Syndrome (IBS) which can cause bloating, gas or pain. Some people are simply looking for low-carbohydrate alternatives. I also try to stand by the goal of 50% of my meals being raw (see my post Is A Raw Diet For You?). Don’t get me wrong, I am a huge fan of the legume family (see my post 5 Reasons You Should Eat Lentils) but this Raw Almond Dip hits the spot for certain dietary needs, and best of all, it is SO tasty.

Ingredients for Raw Almond Dip: Almonds, Lemon, Tahini, Spices and Olive Oil

Why I Made This Raw Almond Dip

Almonds Are High In Vitamins and Minerals

Almonds are one of the best nut sources of Vitamin E, an important antioxidant that aids in protecting cells from oxidative stress (see post What Are Antioxidants Good For – Protection From Oxidative Stress and Free Radicals). They also contain a good amount of magnesium, manganese as well as copper and vitamin B2, including.

Almonds Are High In Healthy Fats

We can rely on almonds, just like other nuts and seeds, for their content of healthy fats. Almonds are particularly high in monounsaturated fat, the same type of healthy fat found in olive oil. A diet high in monounsaturated fats has been linked to a lower risk of cardiovascular disease.

Almonds Are Good For Blood Sugar Stabilization

Almonds, just like other nuts and seeds, can play an important role in stabilizing blood sugars. The fibre, protein and healthy fats in these foods don’t break down into glucose, or sugar, and contribute to more stable glycemic control.

Soak almonds for at least 6 hours, ideally 12 hours before using.

Tips For Making This Raw Almond Dip

Do I Need To Soak The Almonds?

Nuts and seeds, just like legumes and grains, should ideally be soaked prior to use. This not only helps the nuts blend better, but it also removes the compound phytic acid present in these foods which bind to minerals including iron, zinc and calcium and make them less bioavailable to our bodies. This is more important for those following a plant-based diet, as these minerals are harder to come by and are less available overall. Soaking the almonds will also make them easier to blend.

How Long Do I Soak The Almonds?

Aim to soak almonds for at least 6 hours, ideally 12, and drain the water before use. See my post How To Get Enough Zinc for Vegans and Vegetarians and How To Make Sprouts & Health Benefits of Sprouted Food for more information.

How Much Garlic Do I Use?

Raw garlic is what is used in traditional hummus, though it can have a strong bite. I find my organic garlic cloves can sometimes be double the size of the common grocery store garlic clove. Start small with garlic, you can always add more. Roasting garlic beforehand results in a more mellow garlic flavour but takes away from the 100% ‘rawness’ of this dish.

Ingredients for Raw Almond Paleo Hummus Blended in Vitamix. Parsley is optional.

Notes On Making This Raw Almond Dip

Can I Use Any Other Nut Or Seed?

I’ve made this almond dip with a mixture of sunflower seeds and hemp hearts which works great as they blend easily and result in a smooth consistency. Sunflower seeds and hemp hearts do not require as long of a soaking process (minimal 1 hour, ideally 3). See Hemp and Sunflower Seed Pate for the recipe.

Can I Make This Almond Dip Without Tahini?

The base of this dip is a classic hummus recipe, but if you don’t have tahini on hand, it can be omitted for this dip. Another option is to add 1/4 cup of sesame seeds instead of tahini.

How To Make Smoked Almond Hummus

Add 1 teaspoon of smoked paprika to the recipe for a smoked almond hummus. Toasting the almonds at 275 degrees Fahrenheit for 10-15 minutes will contribute to a more toasty almond flavour.

What Do I Serve This With?

I love serving this almond dip with sliced cucumbers, or carrot sticks. It also tastes great with these Low Carb Gluten-Free Crackers with Seeds.

Wanting Classic Hummus?

If using almonds as a base for a dip is sounding too outside your comfort zone, feel free to use regular chickpeas. For this recipe use, one 450 gram can of drained, organic chickpeas.

Recipe Adaptions

This recipe was adapted from the Bliss Café Cookbook, a Raw Food Eatery located in Victoria BC. The recipe is pretty much perfect so I have kept most aspects the same. I prefer to add turmeric to mine, both for the health benefits (1), and to improve the colour of the hummus. I also love the addition of fresh parsley, which not only adds a level of freshness but also colour.

Want More Healthy Dip Recipes?

For another raw dip try this Hemp and Sunflower Seed Pate,

Or this Cauliflower and Miso Dip.

For something a little different try this Moroccan Smokey Eggplant Dip,

Or this Beetroot Dip with Cream Cheese.

For another little spin on the classic hummus, try this Healthy Oil-Free Sun-Dried Tomato Hummus

Pair It With These Low Carb Crackers

Serve this Raw Almond Dip with these Low Carb Gluten Free Crackers with Seeds. They are surprisingly easy to make (no dehydrator required!) and are full of only 100% goodness, no added oils, flours, or funny stuff.

Serve the Raw Almond Paleo Hummus with These Low Carb Seed Crackers

Did you make this Raw Almond Dip Recipe? Let me know how it turned out! Leave a comment below and share it on Pinterest. If you take a photo of your recreation for Instagram, tag me @theconsciousdietitian so I can see it!

Want More Plant-Based Recipes?

Check out this meal-plan below made by a Registered Dietitian for more recipes like this. A simple one-week vegan meal plan formatted so it easy to follow with tips on how to maximize a plant-based diet, and includes over 30 nourishing drinks and healthy snacks recipes.

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Raw Almond Dip | Vegan

This recipe for raw almond paleo hummus is perfect for those looking for a low carbohydrate snack, whether it be for blood sugar stabilization, a paleo or keto approach to eating, or a chickpea intolerance. This recipe is adapted from the Blissful Cafe Cookbook featuring 100% raw meals and snacks.

Course Snack
Cuisine Mediterranean
Keyword Chickpea-free Hummus, FODMAP Hummus, Healthy Hummus, Keto Hummus, Low Carb Hummus

Prep Time 10 minutes
Soaking Time 6 hours
Total Time 10 minutes

Servings 8 (or 2 cups)

Calories 210kcal

Author Rachel Dickens, RD

Ingredients
1 cup almonds raw, soaked*
1/4 cup tahini raw
1/4 cup olive oil extra virgin
3/4 cup water
1/4 cup lemon juiced (1 large lemon)
2 cloves garlic
1/2 tsp salt
1/2 tsp pepper ground
3/4 tsp turmeric powder
1/4 tsp cumin ground
1/4 cup parsley (optional)

Instructions
*Soak the almonds for at least 6 hours, preferably 12 hours before using. Drain the water before using.
Add all of the ingredients into a food processor or high-speed blender and blend until smooth. Taste and adjust for seasoning. Option to add parsley for colour and flavour.
Serve with these Low Carb Gluten-Free Crackers Crackers.

Notes
Can I Use Any Other Nut Or Seed?
I’ve made this almond dip with a mixture of sunflower seeds and hemp hearts which works great as they blend easily and result in a smooth consistency. Sunflower seeds and hemp hearts do not require as long of a soaking process (minimal 1 hour, ideally 3).

Can I Make This Almond Dip Without Tahini?
Tahini can be omitted for this dip; another option is to add 1/4 cup of sesame seeds instead of tahini.

How To Make Smoked Almond Hummus
Add 1 teaspoon of smoked paprika to the recipe for a smoked almond hummus. Toasting the almonds at 275 degrees Fahrenheit for 10-15 minutes will contribute to a more toasty almond flavour.

What Do I Serve This With?
Serve this almond dip with sliced cucumbers, or carrot sticks, or these Low Carb Gluten-Free Crackers with Seeds

Nutrition
Calories: 210kcal | Carbohydrates: 6.3g | Protein: 5.1g | Fat: 19.6g | Saturated Fat: 2.2g | Polyunsaturated Fat: 4.5g | Monounsaturated Fat: 12g | Sodium: 154mg | Potassium: 168mg | Fiber: 2.9g | Sugar: 1g | Vitamin C: 5.1mg | Calcium: 78mg | Iron: 1.5mg

The post Raw Almond Dip | Vegan appeared first on The Conscious Dietitian.

Low Carb Gluten-Free Cracker Recipe with Seeds

Mon, 24 Dec 2018 10:00:23 +0000

This low carb gluten-free cracker recipe with seeds is so simple to make, and no dehydrator required! These low carb crackers are free of refined grains, added oils, gluten-free and vegan. And best of all – they taste better than store-bought crackers!

My favourite way to eat is when sharing food with friends. I try to make efforts to not contributing anything containing refined grains or sugars, as we often get enough of these in our diet unintentionally. I wanted to share this gluten-free cracker recipe that I love serving with any dip or spread (like this Raw Almond Dip). They are surprisingly simple to make and no one will even miss those heavily processed grocery store crackers.

“Flaxseeds are one of the best sources of lignans, a fibre that has been demonstrated to be cancer-protective. Other sources include pumpkin, sunflower, poppy, and sesame seeds, as well as legumes, whole-grains and berries.”

Ingredients for Gluten-Free Cracker Recipe: Flaxseeds, Chia Seeds, Hemp Hearts, Sunflower Seeds, Herbs, Salt and Sesame Seeds Optional

Why A Gluten-Free Cracker Recipe?

What Makes A Cracker Low Carb?

Low carbohydrate eating can be interpreted in many different ways. For me, it means low ‘net’ carbs, or available carbs, which equates to a higher fibre intake. The emphasis should be on good quality, mostly plant-based proteins, healthy fats, and lots of fibre.

These Crackers Are A Source Of Omega-3 Fatty Acids

This gluten-free cracker recipe is full of beneficial alpha-linolenic acid – a plant-based omega-3 fatty acid. See my post Chia vs Flax vs Hemp – Which One Is Healthier and More Sustainable for more info on the health benefits of these seeds.

These Are Diabetic Friendly Crackers

Working primarily in diabetes, I am always looking for lower carb options to offer clients. This recipe makes 10 servings, containing 7.7g of carbohydrates and 6g of fibre per serve which equates to only 1.7g of net carbs per serving.

Making A Grain-Free Cracker Recipe

While I am a big fan of quality grains, often we get plenty, or even too much in our diet. Grains in Canada can be heavily sprayed with the nasty herbicide glyphosate (see post Is It Glyphosate Not Gluten In Your Bread Making You Sick?

Ingredients for Keto Flax and Chia Crackers

Health Benefits of Flaxseeds

Omega-3 Fatty Acids in Flaxseeds

Omega-3 fatty acids in the form of alpha-linolenic acid (ALA) can be found in various plant-based sources including flaxseeds, and I’ve shared more information on the best sources in my post Getting Enough Omega-3 For The Vegetarians. Not only are flaxseeds a high source of ALA but they also have a remarkable omega-6 to omega-3 ratio of 1:4, which can go a long way towards helping correct an imbalance of essential fatty acids. To access the omega-3s, it is best to grind the flaxseeds and always store ground flax in the refrigerator.

Flaxseeds Are High In Lignans

Flaxseeds are also one of the highest dietary sources of lignans, an important fibre with preliminary evidence that suggests they may help to reduce the growth of human cancer cells (1,2,3).

Mix Flax and Chia together with water and let sit for 20 minutes.

Health Benefits of Chia Seeds

Chia Seeds Are High In Calcium and Iron

Chia seeds are a regular addition to my day because of their high calcium content. Just 2 tablespoons of chia seeds contain 142 milligrams of calcium, and most of us need a total of 1000 milligrams per day. They are also a good source of iron with 2.2 milligrams per 2 tablespoons (3). Try them in this Blueberry Kefir Post Workout Snack.

Chia Seeds Are High In Soluble Fibre

Chia seeds are one of our best sources of soluble fibre, the type of fibre that can help our body rid of excess sugar and fats. A diet high in soluble fibre is one of the primary recommendations for both diabetes management, and high cholesterol.

Add The Remaining Ingredients To Flax, Chia and Water: Salt, Herbs, Hemp, Sunflower Seeds and Toasted Sesame Seeds Optional

Health Benefits of Hemp Hearts

Hemp Is A Sustainable Food

Hemp is known for being one of the ‘greenest’ crops on the planet due to its fast-growing nature, its versatility in use, and the need for little to no pesticides or fertilizers. They are one of the most easily digested plant-based sources of protein (4) which can take the pressure off our populations’ high animal protein consumption thus reducing greenhouse gas emissions.

Hemp Is A Good Source Of Gamma-Linolenic Acid

Hemp hearts are one of the few foods that provide beneficial gamma-linolenic acid (GLA) a particularly helpful omega-6 fatty acid. Other sources are limited to evening primrose oil (EPO), blackcurrant seed oil, and borage seed oil.

GLA taken for 6-12 months may reduce symptoms and prevent nerve damage in people with nerve pain due to type 1 or type 2 diabetes (5,6). Gamma linolenic acid seems to work better in people with good blood sugar control (6).

What Some More Hemp Recipes?

My love for hemp has been shown in numerous recipes including one of my favourite spreads that pairs great with these gluten-free seed crackers

Hemp and Sunflower Seed Pate

For something sweet try these Raw Vegan Chocolate Date Bars with Hemp

Or these High Protein Peanut Butter Energy Balls with Hemp.

All ingredients added to a mixing bowl with water

Tips For Making This Gluten-Free Cracker Recipe

How To Make Uniform Crackers

If you would like all your crackers to be uniform and not free-formed, then score the crackers gently with a knife before baking. Option to make square crackers, or triangles.

How To Bake The Gluten-Free Crackers

Halfway through the cooking process, the crackers need to be flipped. I find it easier to use a new piece of baking paper, and with the crackers stuck to the original paper, gently flip it onto the new paper.

Cooking Time For Gluten-Free Crackers

I love this recipe because no bulky food dehydrator is required. Simply mix all the ingredients and then bake at a low heat. You can’t skimp out on the baking time, so be prepared to let these crackers bake for at least 3 hours plus some additional resting time, but they are worth it, I promise.

Cooking at a low heat also helps to preserve some of the heat-sensitive nutrients in the chia and flaxseeds.

Press Seed Mixture Into A Baking Pan

Notes For Making This Gluten-Free Cracker Recipe

What Seed Variations Can I Use For This Cracker Recipe?

I’ve used many different seeds in this recipe. The flax and the chia are necessary for their water-binding abilities, but feel free to play around alternatives to the hemp hearts and sunflower seeds. The original recipe uses pepitas (pumpkin seeds). I have also made these crackers with slivered almonds which tastes great too.

What Flavour Variations For This Cracker Recipe?

When using dried Rosemary I suggest pulsing the herb quickly first in your mini-food processor or mini-blender. I prefer not to get long bits of rosemary in my cracker bite.

Oregano and thyme are also favourites for these crackers. Add some black pepper for a little bit of bite.

Za’atar is a Middle Eastern spice blend often made with ground dried thyme, oregano, marjoram, or some combination of these, mixed with toasted sesame seeds, and salt. This is a great way to add a ton of flavour to the crackers.

How To Store these Gluten-Free Crackers

They store well for up to a week in an air-tight container, be careful not to leave them out as they will go stale. Storing them in a sealed container in the refrigerator will extend the life of the crackers to up to two weeks.

I’ve adapted this recipe from May I Have That Recipe. I found that no more than 1/2 teaspoon of salt is necessary, and I prefer to make it using smaller seeds so I have substituted the pepitas for hemp hearts. I always have some dried rosemary on hand, and I love the combination of rosemary and toasted sesame seeds.

What Some Dip Recipes For Your GLuten-Free Crackers?

In the Spring and Autumn, I love making this Wild Fennel Pesto

Any time of the year is a good time for this Simple Beet Dip with Balsamic Vinegar

I also love this Easy Five Ingredient Cauliflower Miso Dip

And this Hemp and Sunflower Seed Pate

Or this authentic Moroccan Smokey Roasted Eggplant Dip

Or this tasty Oil-Free Sun-Dried Tomato Hummus

Did you make this Gluten-Free Crackers Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

Want To Save This Gluten-Free Cracker Recipe For Later?

Want More Plant-Based Recipes?

Check out this meal-plan below made by a Registered Dietitian for more recipes like this. A simple one-week vegan meal plan, formatted so it easy to follow with tips on how to maximize a plant-based diet, and includes over 30 nourishing drinks and healthy snacks recipes.

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Low-Carb Gluten-Free Crackers with Seeds [Vegan, Paleo, GF]

This simple gluten-free cracker recipe is so healthy and no dehydrator required! Simply mix all the ingredients and let bake at a low heat for 3 hours. They are packed full of nutrition from the flaxseed, hemp hearts and chia seeds and free of refined grains and added fats. They are super high in fibre, and low net carb making them a suitable choice for keto, paleo, celiac, gluten-free or whole-30 eating styles.

Course Snack
Cuisine Canadian, Mediterranean
Keyword Chia, Cracker, Flax, Keto Vegetarian, Paleo, Whole30

Prep Time 20 minutes
Cook Time 3 hours
Resting Time 20 minutes
Total Time 3 hours 30 minutes

Servings 10

Calories 128kcal

Author Rachel Dickens RD

Ingredients
1 cup water
1 cup flaxseeds whole
3 tbsp chia seeds
3 tbsp hemp hearts
3 tbsp sunflower seeds
3 tbsp herbs or spices (I used dried rosemary)*
1/2 tsp sea salt
3 tbsp sesame seeds toasted (optional)

Instructions
Preheat the oven to 200F. Line a baking tray with parchment paper (I use 1 1/4 trays).
Combine the flaxseeds and chia seeds with the water in a mixing bowl. Mix well and ensure everything has been coated with the water. Let sit for 20 minutes.
Add all the remaining ingredients and mix well.
Spread the mixture as thinly as possible onto the parchment paper lined baking tray. Use the back of a spoon to smooth out the mixture so it is evenly spread, making sure there are no holes. I find with my baking trays I need one full try and 1/4 of another tray. If you want your crackers to be uniform, now is the time to score them with a knife (I prefer my crackers to be broken freestyle).
Bake for 1 1/2 hours and then flip the cracker mixture over using a spatula. It should stay together, but still be a bit flexible at this point. I sometimes find placing a new sheet of parchment paper on the tray and flipping the mixture onto that works best. Bake for another 1 1/2 hours.
Once the crackers have baked for a total of 3 hours, turn the oven off but let the crackers stay in the warmed oven to cook further for another 20 minutes.
Remove from oven and let the crackers completely cool. Break into your desired cracker size. Store in a sealed container on the countertop for 5 to 7 days.

Notes
*If using dried rosemary, pulse it quickly in a food processor or small blender to break up the herb into smaller pieces.
Another great option is Za'atar which is a Middle Eastern spice blend commonly made with ground dried thyme, oregano, marjoram, or some combination of these, mixed with toasted sesame seeds and salt.

Nutrition
Calories: 128kcal | Carbohydrates: 7.7g | Protein: 5.3g | Fat: 9.4g | Saturated Fat: 0.9g | Sodium: 120mg | Fiber: 6g | Sugar: 0.5g | Vitamin C: 2.5mg | Calcium: 50mg | Iron: 0.5mg

Want more recipes like this? Check out my One-Week Vegan Meal Plan with over 30 recipes and 70 pages! All recipes are gluten-free and free of refined sugar.

References for Low Carb Gluten-Free Cracker Recipes

1. Mammalian lignans inhibit the growth of estrogen-independent human colon tumor cells (1998). Anticancer Research

2. Frontiers in Nutrition (2018). The Effect of Flaxseed in Breast Cancer: A Literature Review

3. Eating Raw (2008). Brenda Davis, RD

4. Hempseed as a nutritional resource: an overview (2004). Euphytica

5. Jamal GA. The use of gamma linolenic acid in the prevention and treatment of diabetic neuropathy. Diabetic Medicine (1994)

6. Keen H, Payan J, Allawi J, et al. Treatment of diabetic neuropathy with gamma-linolenic acid. The gamma-Linolenic Acid Multicenter Trial Group. Diabetes Care (1993)

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High Protein Steel-Cut Oats with Peanut Butter Recipe

Thu, 20 Dec 2018 08:00:06 +0000

High protein steel-cut oats are a great start to any morning! They are high in fibre and sweetened with low glycemic index sweeteners making them a long-lasting breakfast providing sustained energy all morning. Make a big batch of them to enjoy them during the week.

Nutrition Science is an interesting field in that it is ever-evolving and recommendations are continuously being improved upon. Following a plant-based diet can sometimes leave some of us a bit short on our protein needs – so no better place to start improving on this than with breakfast. This recipe for Simple Steel-Cut Oats with Peanut Butter and Banana offers 21g of protein per serve, which can get you well on your way to meeting your daily protein requirements.

Why I Mad These High Protein Steel-Cut Oats with Peanut Butter

These High Protein Steel-Gut Oats Provide High-Quality Plant-Based Protein

Current protein recommendations for the general population are 0.8 grams of protein per kilogram of ideal body weight per day. For the average woman, this may be around 50-60 grams per day and for men 60-70 grams. There are many factors that are used to determine if a higher protein intake is required- this can include age (muscle synthesis decreases with age), activity level, if you are following a strict plant-based diet, and health status.

If you would like to figure out your exact protein requirements speak to a Registered Dietitian or another healthcare professional. For most people, aiming for at least 15-20g of protein per meal is a good start.

This A Great Meal-Prep Breakfast

Due to their long cooking time steel-cut oats make an ideal make-ahead breakfast. Make a big batch of them on a Sunday night and have breakfast ready for the rest of the week. Steel-cut oats will stay good for a week in the fridge. They taste great cold or re-heated; simply double the below recipe and add more milk or milk alternative in the morning to thin it out.

Steel-Cut Oats Keep You Full All Morning

Steel-cut oats are the least processed type of oat. The groats, which is the whole grain that includes the germ and fibre-rich bran portion, as well as the endosperm (which is the usual product of milling), are simply hulled, toasted and then chopped into 3-4 little sections.

Their larger surface area takes longer to break down, making them a slow release of energy compared to regular oats which can be broken down more quickly. This is great for curbing pre-lunch hunger, or for those following a diabetic-friendly eating plan.

Steel-Cut Oats Are High In Fibre

Steel-cut oats are higher in fibre compared to traditional rolled oats, with 8g of fibre per 1/2 cup raw serve. Oats contain soluble fibre, which is an important fibre that has been shown to help regular blood sugar and cholesterol levels.

Ingredients for Steel-Cut Oats: Oats, Hemp, Peanut Butter, Hemp Milk, Maple Syrup, Banana

The Health Benefits of Eating Oats

Oats and The Benefits On Cholesterol Levels

Oats are one of the best sources of the fibre β-glucan which are known for their cholesterol-lowering abilities. A recent analysis found that an intake of oat β-glucan at daily doses of at least 3 grams might reduce plasma total and low-density lipoprotein (LDL) cholesterol levels by 5-10% (1).

Steel-Cut Oats and Blood Sugar Stabilization

While steel-cut oats are a low glycemic index food, rolled oats are also considered a low glycemic index food though to a lesser extent compared to steel-cut oats. Regular rolled oats are oat groats that have been steamed and flattened. The partial cooking process and increase in processing increase the glycemic index compared to steel-cut oats. Instant oats are partially cooked and cut even smaller, making them a medium glycemic index food.

The Benefits of Oats on Gut Health

Oats are a good source of resistant starch, which is well known for its role in gut health. Good gut health has been linked to better immune function, and could possibly play a role in diabetes and obesity prevention. Resistant starch is present in cooked and cooled oats, as well as cooled potato and rice, and hot legumes and barley. A diet high in resistant starch has been found to increase populations of friendly bacteria in the gut (2).

Steel-cut Oats Are Highest In Protein

Steel-cut oats can help us meet our daily protein needs. A half-cup serving of steel-cut oats contains 10g of protein, where a 1/2 cup serving of traditional oats contains 7g. Protein is important for muscle synthesis, immune function, blood sugar stabilization and overall good health.

Mash The Banana in Bowl

Tips On Making These High Protein Steel-Cut Oats

How Long Do Steel-Cut Oats Take To Cook?

Steel-cut oats take at least 25-30 minutes to cook. At 25 minutes I find they are nice and tender, but if you go the extra 5 minutes this is where the creamy oatmeal begins to form. The longer the cooking time, the thicker your oatmeal will be.

How To Make No-Cook Steel-Cut Oats?

Hate the thought of stirring the pot? Bring one part oats to three parts liquid to the boil, cover the pot with a lid, turn off the heat and leave to sit overnight. Your oats will be ready in the morning, no stirring required.

How To Make Sugar-Free Steel-Cut Oats?

I love adding mashed banana to my steel-cut oats in place of sugar, honey or maple syrup. If you choose to omit the mashed banana, you may need 1/2 tsp of unpasteurized honey or real maple syrup per serving, both of which have a lower glycemic index then regular sugar or cane sugar.

What Makes These Steel-Cut Oats High In Protein?

One of my favourite ways to get a good amount of protein at breakfast is by adding hemp hearts. A serving of 2 tablespoons of hemp hearts contains 6 grams of protein, which is as much as an egg. Homemade hemp milk is much higher in protein than the store-bought variety, see my simple recipe for Homemade Hemp Milk here). Peanut butter at a 1 tablespoon serving provides an additional 4 grams of protein.

Once the steel-cut oats are cooked, add the mashed banana and peanut butter.

Notes On Making These High Protein Steel-Cut Oats

Making Gluten-Free Steel-Cut Oats

Steel-cut oats are naturally gluten-free, though those with celiac disease will need to make sure they purchase certified gluten-free oats, as oats can become contaminated during their processing.

Making Vegan Steel-Cut Oats

This recipe is naturally vegan, just make sure to use maple syrup (not honey).

How To Increase The Protein In These Steel-Cut Oats

To add more plant-based protein to this meal, sprinkle on some sliced almonds or chopped walnuts. Option to also stir in 1 scoop of plant-based protein powder into the already cooked steel-cut oats for a further protein boost.

What Other Milk Alternatives Can I Use?

This recipe uses homemade Hemp Milk which contains 10 grams of protein per cup. Don’t have time to make homemade high protein Hemp Milk? Try using Organic Soy or Peamilk which both contain 8 grams of protein per serving.

Want More High Protein Breakfast Recipes

Try these favourite recipes:

Cottage Cheese Kale and Mushroom Omelette

Blueberry and Kefir Pudding

Prebiotic Smoothie Bowl with Chickpeas

Did you make this High Protein Steel-Cut Oats with Peanut Butter recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

Want More Plant-Based Recipes?

Check out this meal-plan below made by a Registered Dietitian for more recipes like this. A simple one-week vegan meal plan, formatted so it easy to follow with tips on how to maximize a plant-based diet, and includes over 30 nourishing drinks and healthy snacks recipes.

Want To Pin This High Protein Steel-Cut Oats Recipe For Later?

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High Protein Steel-Cut Oats with Peanut Butter Recipe

This a great way to start your day. Filled with food sources of protein to help get your metabolism going in the morning. Double the recipe so you will have breakfast pre-prepared for those busy work weeks.

Course Breakfast
Cuisine Canadian
Keyword best steel cut oats recipe, High Protein Breakfast, high protein oatmeal

Cook Time 30 minutes
Total Time 30 minutes

Servings 2

Calories 465kcal

Author Rachel @ The Conscious Dietitian

Ingredients
1 cup water
1 cup hemp milk homemade (+more for serving)
1/2 cup steel-cut oats dry
1/8 tsp salt
1 banana* (+ 1 for serving)
2 tbsp peanut butter natural
1 tbsp maple syrup real (optional)
4 tbsp hemp hearts

Instructions
Heat a saucepan with water, hemp milk, salt and oats in a heavy-bottom saucepan over medium-high heat until bubbles form. Turn down the heat to medium-low and let the oats simmer with the lid half-on for 25-30 minutes.
In a separate bowl, mash the banana and add it to the oats. Continue to cook on a reduced heat, making sure to stir often. I find that for the first 10 minutes, stirring every few minutes is sufficient. Increasing stirring frequency the longer the oats are cooking.
You know the oats are finished when they are nice and creamy. Remove them from the heat and add the peanut butter, maple syrup and hemp hearts. Give it a good stir to ensure everything is well blended.
This dish is great as leftovers for the following morning. Simply store in an airtight container in the fridge for up to a week. In the morning add a splash of milk or milk alternative and eat cold or reheated.
Option to serve the oatmeal with an additional sliced banana, divided over the two serves. I also like drizzling some peanut butter on top and add a splash of hemp milk.

Notes
Making Gluten-Free Steel-Cut Oats
Purchase certified gluten-free oats, as oats can become contaminated during their processing.

Making Vegan Steel-Cut Oats
This recipe is naturally vegan, just make sure to use maple syrup (not honey).

How To Increase The Protein In These Steel-Cut Oats
Sprinkle on some sliced almonds or chopped walnuts. Option to also stir in 1 scoop of plant-based protein powder into the already cooked steel-cut oats for a further protein boost.

What Other Milk Alternatives Can I Use?
Try using Organic Soy or Peamilk which both contain 8 grams of protein per serving.

Nutrition
Calories: 465kcal | Carbohydrates: 43g | Protein: 21g | Fat: 25.8g | Saturated Fat: 3.6g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 5.7g | Sodium: 159mg | Potassium: 264mg | Fiber: 9.9g | Sugar: 7.5g | Vitamin C: 5.1mg | Calcium: 53mg | Iron: 8.5mg

References

1) Othman RA1, Moghadasian MH, Jones PJ. (2011). Cholesterol-lowering effects of oat β-glucan. Nutrition Reviews

2) Tanja V. Maier, Marianna Lucio, Lang Ho Lee, Nathan C. VerBerkmoes, et al. (2017). Impact of Dietary Resistant Starch on the Human Gut Microbiome, Metaproteome, and Metabolome. American Society for Microbiology

The post High Protein Steel-Cut Oats with Peanut Butter Recipe appeared first on The Conscious Dietitian.

Easy Moroccan Couscous Salad with Raisins

Wed, 28 Nov 2018 09:54:14 +0000

This easy Moroccan Couscous Salad with Raisins recipe is one of my go-to crowd-pleasers. It is so simple to make, which is surprising given its complexity in flavour. A little orange zest, some fresh herbs and balancing of sweet, salty and citrus can go a long way!

This is one of my favourite autumn dishes. It makes a great side dish to accompany a big meal gathering, or it can also be had as a meal on its own with the addition of some chickpeas for protein. This recipe was one of the first recipes to appear on my website back in 2013 and was inspired by my cooking teacher(s) – the 1st season of Master Chef Australia. A variation of this recipe appeared in the winner, Julie Goodwin’s cookbook. I love how simple this Morrocan Couscous Salad is to make, despite the complexity in flavour!

Ingredients for Moroccan Couscous Salad with Raisins

Why I Made This Moroccan Couscous Salad With Raisins

This Moroccan Couscous Salad is Easy To Make

There are a whole lot of flavours in this dish and not a lot of prep time. The combination of spices, orange and salty feta is a winner!

This Moroccan Couscous Salad Makes A Great Side

Take it to your next gathering, or have it on the side of a delicious veggie burger. Try it with these Easy Tempeh Meatballs.

After soaking dry couscous in boiled water and letting it sit covered, fluff with a fork and add oil.

The Health Benefits of Couscous

What is Couscous?

Couscous is made from a type of wheat called semolina that is a staple in North African, including Moroccan cuisine. If your a cook in a hurry than couscous may be your new best friend. It takes only 5 minutes to make, and no stove-top required.

Is Couscous Better For You Than Rice?

Couscous is going to offer more nutrition than white rice. It contains a high amount of selenium providing over 60% of our recommended intake. Couscous is made of wheat and is therefore not suitable on a gluten-free diet, whereas rice is naturally gluten-free. One cup of cooked couscous provides 175 calories, 34g of net carbohydrates and 6g of protein. One cup of cooked brown rice provides 220 calories, 42g of net carbohydrates and 4.5g of protein.

What Is The Glycemic Index of Couscous

Couscous is a good choice for diabetics or those who are watching their blood sugar levels. Although couscous is a medium glycemic index food, meaning it will have a moderate effect on blood sugar levels, it is not too dissimilar to brown rice or basmati rice. When you consider the glycemic load (1 cup cooked vs 1 cup cooked, ie the amount of the food you will actually eat), the blood sugar effect is quite similar.

The addition of fat (oil) to the preparation process, as in this recipe, helps to lower the glycemic index due to the slowing of gastric emptying. Glycemic index values vary depending on the brand and starch structure of the grains, see as follows:

Brown Rice: 50 – 62

Pearled Couscous: 52

Basmati Rice: 52 – 58

Couscous: 65

Jasmine Rice: 109

What Is The Nutrition Of Couscous vs Quinoa

Couscous and quinoa are interchangeable in many recipes. Quinoa offers more texture as it is higher in fibre and protein, and therefore will also offer more nutrition than couscous. Quinoa has a glycemic index of 53 (compared to couscous at 65) so is an even better choice for those watching their blood sugar levels. The pros of couscous are the cooking time, 5 minutes versus 30 for quinoa, and also the cost, couscous is one of the more inexpensive grains available. One cup of quinoa provides 220 calories, 35g net carbohydrates, and 8g of fibre.

Grate orange for zest, juice orange to add to salad, and chop remaining orange into small pieces.

Tips On Making Moroccan Couscous Salad with Raisins

How To Cook Couscous

For each cup of dry couscous, use 1 1/2 cups of hot water or vegetable stock. Couscous is as simple as pour and cover. A flat bottom bowl is ideal for even cooking, but any bowl will do. Cover the dry couscous with the measured boiled water or vegetable stock, stir once and cover with a plate or wrap and let steam for 5 minutes. For added flavour, salt, and oil or butter can be added to the couscous once it is cooked.

How To Make Fluffy Couscous

The couscous grains tend to bind together during the steaming process. To ensure your couscous is light and fluffy, make sure to not let it steam for longer than 5 minutes and overcook it. As soon as it is finished steaming remove the lid and fluff the couscous with a fork to separate the grains.

Substituting Israeli Couscous

Israeli couscous, also known as pearl couscous, is a healthy alternative and has a lower glycemic index than regular couscous thanks to its larger surface area and starch structure. The texture is more similar to pasta and it does require a cooking process similar to pasta. For 1 cup of Israeli couscous, you will need about 1 1/4 cups of water. Boil the couscous for about 10 minutes, covered. When it is finished it should have a texture similar to barley, or al-dante, with a little bit of bite.

Fry onion, garlic, spices, honey and zest in frying pan before adding to remaining ingredients.

Notes On Making Moroccan Couscous Salad with Raisins

Substituting with Apricots

Not a fan of raisins? This dish tastes great with dried and chopped up apricots. Purchase sulphur free apricots which will also be a brownish purple, adding colour contrast to the dish. I have also served this dish with chopped-up dates which also tastes delicious.

Adding Chickpeas For Protein To This Moroccan Couscous Salad

This side Moroccan Couscous Salad can easily be made into a meal by adding some chickpeas. Option to use a can of BPA free chickpeas, drained and rinsed. Add these at the end along with the feta and raisins, no need to cook them. For an even bigger flavour pop, lightly roast the chickpeas at 400F for 20-30 minutes on a baking tray with a small amount of salt and olive oil.

Making It A Vegan Moroccan Couscous Salad

This dish tastes just as great without the feta. To substitute for the salty flavour, add about 1/2 cup of chopped and pitted olives in place of the feta.

What More Couscous Recipes?

Try these delicious favourites:

Curried Chickpea Roasted Cauliflower Couscous

Weeknight Favourite Ginger Lentil Stew with Couscous.

Serve this Moroccan Smokey Eggplant Dip with a side of couscous

Did you make this Easy Moroccan Couscous Salad with Raisins recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Want More Plant-Based Recipes?

Check out this meal-plan below made by a Registered Dietitian for more recipes like this. A simple one-week vegan meal plan, formatted so it easy to follow with tips on how to maximize a plant-based diet, and includes over 30 nourishing drinks and healthy snacks recipes.

Want To Pin This Moroccan Couscous Salad For Later?

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Easy Moroccan Couscous Salad with Raisins

This dish displays the classic flavours of Morocco in this easy Moroccan Couscous Salad with Raisins, for a simple to assemble salad. The citrus from the oranges is balanced from the sweetness of the raisins and saltiness of the feta. Always a crowd-pleaser, have it as a side or make it a main by adding chickpeas.

Course Side Dish
Cuisine Moroccan
Keyword Easy Couscous Salad, Healthy Couscous Salad, Moroccan Couscous Salad with Feta, Moroccan Couscous Salad with Orange

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 25 minutes

Servings 4

Calories 329kcal

Author Rachel Dickens, RD

Ingredients
1/4 cup raisins
1 cup vegetable stock organic
1 cup couscous dry
1 tbsp olive oil extra virgin (+ 2 tsp extra)
1 onion chopped
2 cloves garlic minced
2 tsp curry powder
2 oranges finely grated zest only
1 tbsp maple syrup
1 orange segmented or chopped into 2 inch cubes
2 tbsp fresh orange juice
1/2 cup crumbled feta organic
salt to taste
black pepper ground
1/2 cup parsley chopped (optional)

Instructions
Bring the vegetable stock to a boil in a small saucepan. Remove from heat and add couscous. Stir to ensure all the couscous is covered. Cover and let sit for 5 minutes.
Add 1 tbsp olive oil to the couscous and fluff with a fork. Set aside.
Heat 2 tsp of olive oil in a frying pan over medium heat. Add onion and cook for about 2 to 3 minutes. Add garlic, curry and orange zest and cook for a further 1 minute.
Remove from heat and stir through maple syrup. Add this mixture to the couscous.
Next chop the orange segments and add them, along with the raisins, orange juice and crumbled feta, to the couscous mixture.
Season with salt and pepper to taste. Option to serve with a garnish of fresh chopped parsley.

Notes
Try it with chopped dates or dried apricots in place of raisins.
Make it vegan by omitting the feta cheese, replacing this with chopped olives for added savouriness.
Make it a main by adding one can of drained and rinsed chickpeas along with the feta and oranges.
Recipe Adapted from Julie Goodwin Cookbook - Master Chef Australia.

Nutrition
Calories: 329kcal | Carbohydrates: 52.7g | Protein: 9g | Fat: 10g | Saturated Fat: 3.6g | Sodium: 257mg | Potassium: 345mg | Fiber: 4.5g | Sugar: 16.3g | Vitamin C: 52mg | Calcium: 144mg | Iron: 1mg

The post Easy Moroccan Couscous Salad with Raisins appeared first on The Conscious Dietitian.

No Bake 100 Calorie Peanut Butter Energy Balls

Thu, 25 Oct 2018 22:40:36 +0000

These one bowl peanut butter energy balls are a low-calorie snack filled with protein, fibre and healthy fats making them the perfect little afternoon snack. I love making a big batch of them and freezing them for a quick snack-on-the-go!

Sounds too good to be true, doesn’t it. Peanut butter… no bake… less than 100 calories. We live in a world of convenience, and all too often when looking for a quick fix we reach for the sugar-packed granola bars or trans-fat laden potato chip. What if I told you that a healthy and tasty treat may only require 15 minutes of your time? Put ingredients into a bowl and roll into balls, easy right? And in return, you will get 3 weeks worth of these healthy and convenient no-bake 100 calorie peanut butter energy balls.

“Peanuts are rich in monounsaturated fats which are a major component of the heart-healthy, Mediterranean diet and have been linked to a decreased risk of cardiovascular disease.”

Toast the coconut in a cast-iron or heavy bottom frying pan.

Why I Made These 100 Calorie Peanut Butter Energy Balls

These Energy Balls Are So Easy To Make

I love making these energy balls with kids. The recipe can be used as more of a guide and kids can choose to add some of their favourite ingredients. If the mixture looks too dry, add more honey/maple syrup or water. If it looks too runny, add more oats or peanut butter.

Making Energy Balls Without Dates

I do food workshops quite often, and very often we make energy balls. I tend to use a lot of dates in my energy balls but I’ve found that not everyone is a fan of dates. These energy balls are bound together not by dates, but by the ratio of peanut butter and honey – no dates required.

These Energy Balls Make A Quick Power Snack

To help make it easier to make better snack choices, it is helpful to have something healthy always on hand. I love making a big batch of these energy balls and freezing them for when I need them. They even taste great frozen!

Peanut Butter Myths Busted

Does My Peanut Butter Contain The Carcinogen Afloxtoxin?

Peanuts have also been vilified due to their susceptibility to the carcinogen aflatoxin which is produced by molds which are grown on crops, such as peanuts, in humid climates. Chances are if you’ve landed on this recipe you love peanut butter as much as I do.

To limit our exposure to aflatoxin we should purchase our peanut butter from a reputable brand and country to ensure it has been handled and stored properly. If you are unsure of the quality of your peanut butter store it in the fridge as mold loves hot and humid temperatures and is less likely to grow in a cooler environment. Even better, ask your peanut butter supplier how often they screen for aflatoxin. This should be done yearly.

Is Peanut Butter Fatty?

Many people tell me they try to avoid peanut butter because of its high-fat content. The fat in peanut butter is predominantly monounsaturated fat, the same type of fat found in olive oil and avocados.

These healthy fats are an important component of the Mediterranean heart-healthy diet and a good ratio of healthy fats is important for the structure of cell membranes. They also help to keep our skin and hair nice and healthy, and with the absorption of fat-soluble vitamins A, D, E and K.

Ingredients Used In These No-Bake Peanut Butter Energy Balls

Tips For Peanut Butter Energy Balls

Making Soft Energy Balls

Depending on how oily your peanut butter is will depend on how much water you will require in the recipe. Often natural peanut butter will be dry towards the bottom of the jar. If the peanut butter is very dry and no water is added this will result in dry, crumbly energy balls. Be sure to add additional water if this is the case.

Should I Use Honey or Maple Syrup?

I’ve adjusted that ratio of honey to peanut butter as best I can to produce a low sugar content, but enough stickiness to hold them together. The stickiness of the honey is important in forming the energy balls, so reducing it any further may result in dry, crumbly energy balls. I find that honey sticks better than maple syrup, but maple syrup still works for those looking for a vegan alternative.

Variations For These Peanut Butter Energy Balls

Use this recipe as more of a guide – I love adding new things and trying out different combinations. Try some of these different variations

Nut Butters: These tastes great with almond butter, there is no need to adjust amounts of nut butters. I have even done them with tahini, I love the combination of tahini and honey.

Dried Fruit: Try it with chopped dates instead, or raisins taste great as well. I find sour cherries are the best as the tartness balances the sweetness of the honey.

Flaxseed: These are used to help bind the peanut butter balls, chia seeds would work as well.

Maple Syrup: Use this in place of honey for a vegan alternative. The energy balls won’t be as sticky as with honey, so you may need to add some more peanut butter.

Simply To Make Peanut Butter Energy Balls.

Notes For Making Peanut Butter Energy Balls

Storing your Peanut Butter Energy Balls

Store them in the fridge in an airtight container to keep them fresh, and if you aren’t finishing them all within 5 days then best to store them in the freezer. They taste great straight out of the freezer, no defrosting required!

Making Quick Energy Balls

The resting time in the fridge after you have mixed all the ingredients isn’t necessary and only helps to set the balls so they stick better. If you are short on time, let the mixture rest for at least 10 minutes.

Toasting the coconut intensifies the flavour of the coconut, and again this is not necessary and the energy balls taste just as good without this. If you are short on time you can skip this step.

Making Gluten-Free Energy Balls

Make sure the oats are certified gluten-free if you are planning on gifting these energy balls to someone that has celiac disease. For those with a gluten-intolerance, oats are naturally gluten-free but do run the small risk of contamination.

Making Vegan Energy Balls

This recipe works best with honey, but if you are vegan you may wish to use maple syrup. I find that maple syrup is not as sticky, so you will need to use more peanut butter to form the energy balls.

Simpley Mix All Ingredients Together and Let Sit for 30 Minutes

A Little Note on Peanut Butter For Peanut Butter Energy Balls

Choosing a Good Peanut Butter

Look for one that is natural meaning it doesn’t contain any added sugar or fats. I have seen some peanut butter containing trans fats, or even palm oil. Peanut butter should be 100% peanuts (some will have added salt which is OK). Sometimes there may be a small layer of oil separation on the top, but my peanut butter source says this isn’t always the case and 100% peanuts shouldn’t separate very much.

How To Store Your Peanut Butter

For years I was under the impression that you had to store your peanut butter in the fridge, which often resulted in a rock hard peanut butter that was difficult to spread. In fact, my favourite peanut butter company insists that natural peanut butter is best stored in a cool, dry pantry for up to one year.

Want More Peanut Butter Recipes?

I love people butter and it makes a regular appearance in my recipes. Check out these favourites:

High Protein Peanut Butter and Hemp Energy Balls are so good

Or this savoury and satisfying Indonesian Style Peanut Sauce with Vegetables

Try these Vegan and Gluten Free Almond Butter Chocolate Chip Cookies with peanut butter

I love these Three Ingredient Peanut Butter Cookies

Need some breakfast inspiration? Try this High Protein Steel-Cut Oats with Peanut Butter recipe

Want To Save This Peanut Butter Energy Ball Recipe For Later?

Did you make this recipe for No-Bake 100 Calorie Peanut Butter Balls? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

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No Bake 100 Calorie Peanut Butter Energy Balls Recipe

These energy balls are the perfect afternoon snack for a quick pick-me-up, or a nice treat after a workout. For a peanut-free version use almond butter. If you don't have dried cherries on hand it is just as delicious with dried cranberries or raisins.

Course Snack
Cuisine Canadian
Keyword energy balls for kids, energy balls without dates, healthy energy balls recipe

Prep Time 10 minutes
Resting Time 30 minutes
Total Time 40 minutes

Servings 20

Calories 105kcal

Author Rachel @ The Conscious Dietitian

Ingredients
2/3 cup shredded coconut unsweetened
1 cup traditional oats rolled
1/2 cup peanut butter natural
3 tbsp flaxseed ground*
1/2 cup sour cherries dried
1/2 cup sunflower seeds raw
1/4 cup honey unpasturized
3/4 tsp vanilla extract
2 tbsp water optional

Instructions
If your coconut is not already toasted, turn on the stove to give it a quick toast to help intensify the flavour. To do this, heat a heavy bottom frying pan over medium heat and add the coconut. Watch carefully as it will burn quickly. Once heated, toss around in the frying pan for about 2 minutes, or until golden brown. Remember it will continue to cook in the hot frying pan even when off the heat.
Combine all ingredients in a large mixing bowl. Cover and let sit in the refrigerator for about half an hour. After 30 minutes check it and if the mixture seems to dry add more water. You want the mixture to stick together, and not be too crumbly.
Finally roll the mixture into 20 small, equal sized balls. They should be about 1.5" in diameter.

Notes

*purchase whole flaxseeds and grind them yourself to ensure all the nutrients are intact and the flaxseeds have not gone rancid. The recipe is for 3 tbsp of already ground flaxseed.

Make it vegan: Use maple syrup in place of honey.
Make it gluten-free: Use certified gluten-free oats.
Don't like sour cherries: Use dried cranberries, raisins, or chopped dates..

Store for later: Store the energy balls in the fridge in an airtight container for up to 5 days, or longer in the freezer.

What peanut butter to use? Choose one that is natural, with no added oil or sugar.

Nutrition

The post No Bake 100 Calorie Peanut Butter Energy Balls appeared first on The Conscious Dietitian.

Easy Curry Lentil Soup with Kale

Wed, 29 Aug 2018 04:30:28 +0000

A simple mid-week meal that can be easily adapted for the seasons, or for whatever produce is lurking in your fridge crisper. Lentils offer the balance of low glycemic index carbohydrate with a good amount of protein to help sustain you.

These smokey August days have got me thinking about the end of summer, and nothing symbolises the end of summer more than a steaming bowl of hearty soup. Lentil soup, for me, is the silver lining to the end of the long days and warm weather and as the days get shorter the compromise of warming lentil soup makes the transition into autumn that much easier. This easy curry lentil soup is my go-to soup, and really can be adapted for any season. For a summer soup, use up your zucchini, kale and carrots and come winter think about substituting the zucchini for butternut squash, yam or sweet potato.

“Lentils are not only a good sources of iron, protein and B-vitamins, they are also very cost efficient. Per gram of protein lentils cost only 1.6 cents per gram, compared to meat at 4.5 cents per gram”

Nutrition Benefits of Eating Lentils

Lentils Are a Good Source of Iron

Lentils and other members of the legume family are one of the best sources of iron on a plant-based diet. One cup of cooked lentils can have up to 6mg of iron; most adult women require up to 18mg of iron per day, while adult men require 8mg. The type of iron coming from plant sources (legumes, nuts, green leafy vegetables, grains) is called non-haem iron and is not as well absorbed by the body as iron coming from animal sources (haem iron).

How To Maximise The Absorption of Iron: Vitamin C helps to absorb the iron from non-haem sources more efficiently, so adding some fresh lemon juice to a lentil soup (heat degrades Vitamin C) is a great way to ensure maximum iron absorption is happening. Pre-soaking your lentils can also help, see more information in notes below.

Lentils Are A Good Source of Zinc

With many Canadians thought to be deficient in this important mineral, it is important to consider foods that can offer this valuable nutrient. If you are following a plant-based diet, lentils and other legumes may be one of your top source of zinc. Men need at least 11mg of zinc per day, while women need a little less at 8mg per day.

How to Maximise The Absorption of Zinc: Zinc, along with iron and other minerals, is better absorbed from grains and legumes with some pre-soaking, fermentation or germination. See below for more information on pre-soaking, or check out my blog post on maximising zinc absorption here.

Sustainability of Eating Lentils

Lentils Fix Nitrogen

Lentils fix nitrogen in the soil which allows plant nutrients to be recycled and protects the soil from erosion. It also decreases our dependence on synthetic fertilizers which can pollute waterways and reduce the soils ability to retain nutrients.

Lentils Are an Inexpensive Protein Source

Lentils are very cost effective. Many populations in developing countries rely on lentils and other legumes as a cheap source of protein. This includes daal in India, tempeh in Indonesia, hummus in the Middle East, tofu in China or refried beans in Latin America. One serving of lentils can cost less than $1, whereas the same portion of meat can cost upwards of $4.

Eating Lentils Decreases Our Carbon Footprint

Beef is one of the highest emitters of greenhouse gasses and produces 13 times more carbon dioxide equivalents compared to legumes. By replacing one meat dish with one lentil dish per week we can drastically reduce our carbon footprint.

Lentil Soup Notes

Making The Lentil Soup Seasonal

Lentil Soup can be so versatile, I’ve added many different vegetables to this base recipe over the years.

In The Spring and Summer: Try it with chopped green beans added just a few minutes before it’s finished cooking, or mushrooms added at the same time as the zucchini.

In The Fall and Winter: Use chopped 1″ cubes of sweet potato or yam added with the crushed tomatoes, adding the red lentils 10 minutes later. Omit the zucchini but keep the carrots.

Mastering the Consistency of Lentil Soup

One of my secret strategies to making an awesome lentil soup is to remove 1 cup of soup once everything is finished cooking, and quickly pulsing this in a blender or food processor before adding it back to the rest of the soup. This adds amazing texture and thickens up the soup to just the perfect consistency. If you have a hand stick blender this would work too, just be careful to not over blend, we still want some texture. Do a few quick blitzes maximum.

Preparing Your Lentils

Red lentils do not need to be pre-soaked and can usually be added straight into the recipe without any pre-preparation. Sometimes there will be a few tiny pebbles mixed in with the lentils, especially if purchasing from a local source, so a quick rinse will be necessary. Ideally any lentil or legume should be pre-soaked, and this is to help remove some of the phytic acid or phytates which have been referred to as ‘anti-nutrients’. Soaking helps us to better access minerals including zinc and iron, and this is especially important for those following a plant-based diet. For more information on maximizing absorption of zinc see my post here.

How Long To Pre-Soak Legumes: There is no definite length of time for soaking lentils and other legumes. As a general rule, I try to aim for at least 12 hours for smaller legumes and 24 hours for larger beans. I would say 4 hours would be a minimum for smaller lentils, including these red lentils. Remember, eating lentils that haven’t been pre-soaked is absolutely fine; lentils are one of my top ‘superfoods’ and still offer many health benefits even if they haven’t been pre-soaked.

For more information on how to prepare lentils see my post How To Cook Lentils.

Meal Planning with Lentil Soup

Lentil Soup is one of the easiest meals to prepare in batches and freeze for later. Lentils freeze well; try freezing in individual 2 cup containers to have for lunch during those busy weeks.

Stocking Your Pantry: Lentils are a great staple to always keep stocked in your pantry. If you have an onion and some garlic laying around, combine these with any leftover vegetable scraps, herbs and spices, and with the addition of some dry lentils makes a quick and easy meal.

Lentil Substitutions

There are so many different types of lentils out there and any would work in this soup. Red lentils take the least amount of time to cook. If you are using green or puy lentils, add an additional 10 minutes cooking time to the recipe.

My Other Favourite Lentil Soup Recipes

If you have checked out some of my other recipes you probably know I’m a big fan of lentil soups. Some of my other favourites include Delicious Curried Squash and Lentil Soup, Mixed Lentil and Bean Winter Warming Soup and Vegetarian Greek Lentil Soup with Lemon and Feta. Red lentils tend to be my go-to for soups because they break apart nicely, creating a thicker soup consistency. They are great if you are attempting to introduce lentils into skeptical family members diets.

Did you make this recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Easy Curry Lentil Soup with Kale

A simple weeknight favourite this easy lentil soup is a great source of plant-based protein and iron. This recipe freezes well and makes convenient lunches for those busy work weeks. Try it blended and no one will even know there are lentils in there.

Course Soup

Cuisine Indian

Keyword Gluten-Free, Lentil, Soup, Vegan

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings

Calories 290kcal

Ingredients

1 tbsp olive oil
1 onion diced
2 cloves garlic minced
1 tbsp ginger minced
1 tbsp garam masala* ground
1 tsp turmeric ground
1 tsp cumin ground
4 carrots diced
28 oz can diced tomatoes in juice
5 cups vegetable stock** organic
1 1/2 cup red lentils dry
1 medium zucchini chopped (~2 cups)
2 cups kale de-stemmed and roughly chopped
1 tsp chili flakes optional
1/4 tsp sea salt
1/4 tsp black pepper ground

To Serve

1 lemon
plain yogurt optional
cilantro or parsley chopped

Instructions

Heat a medium saucepan over medium heat and add onions sauteing until translucent, usually around 3-5 minutes. Add carrot and continue to cook for another 5 minutes or until tender.
Add the garlic, ginger, garam masala, turmeric and cumin and saute until fragrant, usually around 30 seconds.
Next add the canned tomatoes, stock, and red lentils. Bring to a boil, then reduce heat to a simmer for about 8 minutes, then add the chopped zucchini. Simmer for an additional 10 minutes or until lentils are tender and have broken apart and the zucchini is cooked.
Add kale and turn off the heat. The kale does not have to cook, just wilt. Taste the soup and add salt and pepper as necessary and add chilli if using. Remove from heat.
To serve squeeze lemon juice over individual servings of soup, and top with a dollop of plain yogurt, and chopped cilantro or parsley.

Notes

*Garam masala can be found in the spice section of some grocery stores, or in Indian specialty stores and is a combination of spices which may include cloves, cardamom, cinnamon, bay, black pepper, star anise, dried chilies, coriander and cumin. If you cannot find it, curry powder can be substituted.
**Homemade stock is best, otherwise look for a good quality one with no added MSG.
Make it vegan: Omit plain yogurt.
Add more protein: Add a drained can of chickpeas along with the kale.
Boost the vegetables: Add 2 cups of chopped mushrooms 5 minutes before adding the kale

Nutrition

The post Easy Curry Lentil Soup with Kale appeared first on The Conscious Dietitian.

Turmeric Golden Milk Smoothie Bowl

Sat, 25 Aug 2018 01:22:46 +0000

A simple nourishing breakfast packed full of anti-inflammatory properties and wholesome ingredients. This Turmeric Golden Milk Smoothie Bowl is a modern take on an ancient herbal remedy.

Turmeric is on everyone’s radar these days, and for good reason. This vibrant spice has been used medicinally for centuries in traditional Ayurvedic medicine and offers a subtle flavour and dynamic colour to Indian cuisine. In conventional medicine, turmeric has been studied for its role in depression, high cholesterol and osteoarthritis. What’s popping up on Pinterest feeds is turmeric golden milk, a traditional Ayurvedic drink filled with nourishing ingredients including cinnamon, coconut and black pepper. This recipe for a Turmeric Golden Milk Smoothie Bowl is a modern spin on a very celebrated drink.

Health Benefits of Turmeric

Can Turmeric Help Depression

One of the most well-backed areas of research for turmerics role in health is its use in major depressive disorder. Analysis of data from six clinical studies showed that taking curcumin, the active component in turmeric, along with antidepressant medication moderately improves depression symptoms in those with major depressive disorder (1).

Can Turmeric Help High Cholesterol

Results on trials done on high cholesterol and turmeric are inconsistent. The conflicting results could be due to differences in turmeric formulations, duration of treatment, or cholesterol status of the patients at baseline. One factor that is relatively consistent across trials is that turmeric, or curcuminoids, can reduce triglyceride levels (2,3,4) which is a type of blood fat that is used to give energy to your body.

Can Turmeric Help Osteoarthritis

Turmeric has been widely used for the treatment of disorders associated with inflammation. Specific turmeric extracts have been shown to be beneficial for those that suffer from pain and impacted functionality related to osteoarthritis, and two studies showed a lesser dependence on medication (5,6). Preliminary clinical research also shows that taking a specific turmeric extract 500 mg twice daily for 6 weeks reduces pain and improves function and other symptoms compared to placebo in patients with knee osteoarthritis (7), results have been similar for non-commercial turmeric dosed at 500mg two to three times per day (8,9).

What Is Turmeric Golden Milk

Turmeric Golden Milk is a modern take on a traditional beverage. In Ayurvedic medicine, a holistic all-natural approach to health that has been practised for centuries in India, it is used for its anti-inflammatory properties. The drink is typically made with milk or coconut milk as the base, with some fresh ginger, cinnamon, as well as black pepper which can help to absorb some of the active components in the turmeric.

Tips For Turmeric Golden Milk Smoothie Bowl

Making Smoothie Bowls

For those busy mornings, a smoothie or a smoothie bowl is a good way to pack in as many nutritious elements as possible. For smoothie bowls, frozen bananas are great for adding that thicker texture which is also nice and cold, as well as a natural sweetness. I pre-freeze my browning bananas for just this reason, and pre-slicing bananas before freezing allows you to adjust the amount of banana for your smoothie. For a banana-free version try this Berry Cauliflower and Greens Smoothie Bowl without Banana.

Making Coconut Milk

Homemade coconut milk is so easy to make, simply blend shredded coconut with water with the option to strain using a standard fine mesh sieve. You can also omit the straining and leave in the coconut flesh; this offers more fibre as well as some small flecks of coconut flesh.

Adding Sweetness

The bananas may offer enough natural sweetness, but sometimes I love adding a few dates for extra sweetness. Botanica’s Turmeric Golden Milk is already sweetened with dates, so try your smoothie bowl without additional dates first and adjust for sweetness as desired.

Adding Healthy Fats

For additional blood sugar balancing and an even creamier texture, option to add in one avocado, frozen or fresh.

Notes For Turmeric Golden Milk Smoothie Bowl

How To Make Your Own Turmeric Golden Milk

I’ve shared my version of turmeric golden milk in this recipe for Chaga Turmeric Golden Mylk, which uses chaga mushroom tea and hemp milk as the base, along with fresh ginger, cinnamon, turmeric and dates for sweetness.

Using A Preprepared Turmeric Golden Milk

It can be time-consuming to make your own turmeric golden milk, so for those busy mornings an alternative would be to use an already prepared mix such as Botanica’s Turmeric Golden Milk. I like this product because it is made from a whole food blend of turmeric, dates, coconut, cardamom, ashwagandha, black pepper, and cinnamon. Importantly, this product is Certified Organic – I always recommend sourcing organic for anything that grows below the ground as these foods will be more prone to pesticide and herbicide absorption.

A Note On The Health Benefits of Ashwagandha

The addition of Ashwagandha is a bonus. Ashwagandha is used as an “adaptogen” to increase resistance to environmental stress, and as a general tonic. Clinical research shows that taking a specific ashwagandha root extract for 60 days showed reduced perceived stress levels by 33% to 44% and decreases in cortisol levels by 22% to 28% compared to baseline in adults with chronic stress (10), and it may prevent stress-related weight gain (11).

Want Some More Smoothie Bowl Recipes?

Try this gut-health promoting Berry Cauliflower Smoothie Bowl Without Bananan, or this gut-health promoting Prebiotic Smoothie Bowl with Chickpeas. Or try this Kefir Chia Pudding or this Healing Breakfast Smoothie.

Did you make this Turmeric Golden Milk Smoothie Bowl recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Turmeric Golden Milk Smoothie Bowl | Vegan

This simple turmeric golden milk smoothie bowl is made with anti-inflammatory turmeric, homemade coconut milk, and is naturally sweetened with dates. Ginger, black pepper and ashwagandha help to increased the overall nutrient complexity of this nourishing dish. Bonus points for adding avocado for a blood sugar stabilizing effect.

Course Breakfast

Cuisine Indian

Keyword Ginger, Raw, Smoothie Bowl, Turmeric, Vegan

Prep Time 10 minutes

Total Time 10 minutes

Servings

Calories 340kcal

Ingredients

1/3 cup dried coconut flakes unsweetened
2/3 cup water
2 large bananas frozen
4 tbsp hemp hearts
1 date optional
4 ice cubes
3 tsp Botanicas Turmeric Golden Milk (or make your own*)
½ tsp turmeric ground (optional)

To serve

Sugar Free Granola
Sliced Banana

Instructions

First, blend the shredded coconut with water until the coconut is completely ground down. Option to strain out the coconut milk using a fine mesh sieve. You can leave in the coconut flesh for added fibre, though the consistency of the smoothie bowl will not be as smooth.
Add the coconut milk back into the blender (or the coconut milk with the coconut flesh if not straining), along with the rest of the smoothie bowl ingredients. Blend until smooth. I use my Vitamix and use the tamper to make sure everything is well incorporated.
Serve in two bowls, and top with your favourite toppings. Pictured above is topped with fresh banana and a homemade stovetop sugar-free granola.

Notes

*To make your own Turmeric Golden Milk, see my Chaga Turmeric Golden Milk recipe and omit the chaga and hemp.
Blood sugar stabilizing: Add 1 avocado (preferably frozen); the healthy fats will dampen any sugar spikes from the banana.
Bump up the anti-inflammatory benefit: Add an additional ½ tsp organic turmeric. This will also heighten the bright orange colour.

Nutrition Information is per 1 bowl with no toppings.

Nutrition

References for Turmeric Golden Milk Smoothie Bowl

1) Al-Karawi D, Al Mamoori DA, Tayyar Y. The role of curcumin administration in patients with major depressive disorder: Mini meta-analysis of clinical trials. Phytotherapy Research. 2016;30(2):175-83.

2) Pashine L, Singh JV, Vaish AK, Ojha SK, Mahdi AA. Effect of turmeric (Curcuma longa) on overweight hyperlipidemic subjects: Double blind study. Indian J Comm Health 2012;24(2):113-117.

3) Qin S, Huang L, Gong J, et al. Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials. Nutr J. 2017;16(1):68.

4) Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, Goel A, Tripathi CB. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res 2014;28(4):579-85.

5) Belcaro G, Cesarone MR, Dugall M, et al. Efficacy and safety of Meriva, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. Alt Med Rev 2010:15:337-4.

6) Belcaro, G., Cesarone, M. R., Dugall, M., Pellegrini, L., Ledda, A., Grossi, M. G., Togni, S., and Appendino, G. Product-evaluation registry of Meriva(R), a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis. Panminerva Med 2010;52(2 Suppl 1):55-62.

7) Madhu K, Chanda K, Saji MJ. Safety and efficacy of Curcuma longa extract in the treatment of painful knee osteoarthritis: a randomized placebo-controlled trial. Inflammopharmacology 2013;21(2):129-36.

8) Kuptniratsaikul V, Thanakhumtorn S, Chinswangwatanakul P, et al. Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. J Altern Complement Med 2009;15:891-7.

9) Kuptniratsaikul V, Dajpratham P, Taechaarpornkul W, Buntragulpoontawee M, Lukkanapichonchut P, Chootip C, Saengsuwan J, Tantayakom K, Laongpech S. Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study. Clin Interv Aging 2014;9:451-8.

10) Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine. 2012;34(3):255-62.

11) Choudhary D, Bhattacharyya S, Joshi K. Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial. J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106

The post Turmeric Golden Milk Smoothie Bowl appeared first on The Conscious Dietitian.

Raw Chocolate Brownies with Caramel Icing [Vegan, GF]

Tue, 14 Aug 2018 20:46:08 +0000

A decident raw brownie recipe, only one bowl required and six ingredients required! Treat yourself!

This raw chocolate brownie recipe is one of the simplest dessert recipes in my repertoire, using only 5 ingredients and one bowl (or food processor). The combination of sweet dates and creamy nuts give a texture similar to traditional brownies, and most wouldn’t even be able to tell that it is completely raw! With only whole-food ingredients, the use of cacao powder bumps up the antioxidant properties which have been associated with many health benefits (see below). Aside from the simplicity of the recipe and the healthy ingredients, what really sets these Raw Chocolate Brownies apart from others is the optional, but highly recommended completely raw caramel icing.

“Cacao is less heat processed and therefore retains many more beneficial antioxidants in comparison to processed coco powder.”

This is a revamp of one of the first recipes on my blog. Since starting this blog I have made the move from Australia and Canada. I have since found that macadamia butter, which was used for the caramel icing, is pretty much non-existent in Canada. I have substituted cashew butter instead, which can be found next to the peanut butter is many grocery and health food stores. I prefer to make my own cashew butter, which I find the easiest to make of all the nut butters because cashews are softer and quickly form into a creamy consistency. For those who have a good quality food processor (I use a Vitamix), I have included instructions on how to make your own cashew butter in the recipe notes below.

Health Benefits of Cacao

We have all heard that ‘chocolate is good for you,’ but many don’t know why. Cacao, which is the ground up powder of the cocoa bean, is a source of phytonutrients called polyphenols, including epicatechin and catechin, which are known to have beneficial effects on mood, cardiac health and a cosmetic use.

In a small randomized controlled trial, outcomes showed that participants who consumed cacao polyphenols had a significantly increased self-rated calmness and contentedness relative to placebo (1). Another randomized controlled trial showed that supplementation of cocoa flavanols had a positive effect on visible facial wrinkles and skin elasticity (2). Some evidence suggests cardiovascular benefit from cacao for those who have a pre-existing cardiovascular disease (3), and a blood pressure lowering effect which is thought to be associated with the formation of endothelial nitric oxide which promotes vasodilation (4).

Which Is The Healthiest Type of Chocolate?

The beneficial antioxidant polyphenols are found in cacao powder, dark unprocessed chocolate, cocoa beverages, as well as in processed chocolate products but in smaller amounts. The more unprocessed a product is, the higher the antioxidant content. The flavonoid content of some chocolate food is shown below:

Type of Chocolate and Flavonoid Content in mg/30g

Baking chocolate, unsweetened square (1 square) – 61.91
Cacao beans – 103.4
Candies, chocolate, dark, 45-59% cocoa solids – 32.61
Candies, bars, chips, milk chocolate plain (45 mL or 3 tbsp) – 4.51
Cocoa, dry powder, unsweetened (75 mL or 5 tbsp) – 81.45
Cocoa, dry powder, unsweetened, Dutch* process (75 mL or 5 tbsp) – N/A

*Regular cocoa is quite strong and it is somewhat bitter. Its natural acidity makes it preferable for use in baking. Dutch cocoa has undergone alkalization to reduce its natural bitterness and its smooth, rich and mellow flavour is useful for hot cocoa and other chocolate drinks.

(References 5,6)

The Sustainability of Chocolate

Food-miles, which addresses the distance a food has travelled to reach our plates and relates this to our carbon footprint, is important to consider when purchasing cacao, as well as dates, cashews, and almonds which are all used in this recipe. Though, it has been demonstrated that those who have a smaller intake of animal protein may not need to worry so much as the carbon cost of food miles and transporting food which is small in comparison to the carbon costs of production of animal protein (see post Benefits of a Plant-Based Diet). Harvard University reports that following a more plant-based approach to eating is more effective at reducing our carbon footprint than counting food-miles (7).

Focusing only on carbon footprints can leave us naïve to other important issues surrounding cacao including farmer rights and other fair trade issues. Recognizing the value of purchasing Fair Trade is imperative, and as global citizens it is our responsibility to vote with our dollar for fair wages and rights for the people that produce our food. Purchasing Fair Trade Cacao ensures fair wages for farmers, and producers generally follow organic farming practices which will have additional sustainability benefits (for more information see my post Have A Heart – Fair Trade Chocolate).

How To Make This Raw Chocolate Brownie

This recipe works best in a top quality food processor or Vitamix. If you are not confident in the quality of your food-processor, try doing it in smaller batches and make sure to process the nuts prior to adding the other ingredients (but do not ground nuts into a flour, leave some chunks). You may find you need to do the mixture in a few smaller batches.

For the caramel icing use, a store bought cashew butter or make your own using soaked cashews, and don’t forget the pinch of salt which really extends that caramel flavour. With my Vitamix, I need to double the cashew butter recipe for the right volume of mixture to blend properly (1 cup of cashews). Use the additional cashew butter to make another portion of caramel icing to have it with a sliced apple for a tasty sweet treat, or keep the cashew butter as is and use as you would any other nut butter.

Raw Chocolate Brownie with Caramel Icing

This brownie recipe is so good that nobody will be able to tell its 100% raw. It makes a great, healthy alternative to store-bought chocolate, or baked goods which can contain refined grains empty of nutrients. The optional, but highly recommended raw caramel icing is reliant on that pinch of salt for that caramel flavour. Best served cold, but it will be hard to not eat the brownie straight from the bowl.

Course Dessert

Cuisine Mediterranean

Keyword Cacao, Dessert, Raw, Vegan

Prep Time 15 minutes

Resting Time 1 hour

Total Time 15 minutes

Servings

Calories 180kcal

Ingredients

1 cup walnuts raw
1 cup almonds raw
1 cup dates pitted
1/4 cup cacao powder unprocessed / Fair Trade
2 tsp vanilla extract
pinch sea salt
1/4 cup water

Caramel Icing (optional)

1/2 cup cashew butter (see below for homemade recipe)
1/2 cup dates pitted
1 tsp vanilla extract
pinch sea salt

Instructions

First season a small baking dish (about 12 x 12) with coconut oil or line with parchment paper. Process the walnuts and almonds in a food processor until they are roughly chopped. Do not process into a fine flour.
Add the dates, cacao, vanilla and sea salt. Process until ingredients are well mixed, then add ¼ cup of water, or enough to make the mixture stick together. The mixture should look well blended with no large chunks of nuts. Add more water if needed, 1 tablespoon at a time.
Once blended press the mixture into the prepared baking dish and let the brownie sit in the fridge for at least one hour.
If you want to make the optional, but highly recommended, caramel icing place all of the icing ingredients into the food processor and mix until well combined. Once well blended, remove the brownie from the fridge and layer the icing on top of the brownie mixture before placing back in the fridge to set.
Once set, cut into 3-inch squares, or 16 serves and enjoy!

Notes

How to make cashew butter: Soak the cashews in water for at least 4 hours, preferably overnight. Drain the cashews and place in a high-quality food processor or Vitamix (I use a Vitamix). Blend until a smooth butter forms, scraping down the sides as needed. I find that I need to make double the recipe (1 cup of cashews) for the blade to efficiently blend all the cashews. Save remaining cashew butter and eat as you would any nut butter.

Nut variation: Try pecans instead of walnuts or almonds.
Flavour variation: Add 1 tsp of cinnamon to the mixture.

Nutrition Information based on one square with caramel icing.

References for Raw Chocolate Brownies

1) Pase MP, Scholey AB, Pipingas A, et al. Cocoa polyphenols enhance positive mood states but not cognitive performance: a randomized, placebo-controlled trial. (2013). Journal of Psychopharmacology

2) Yoon HS, Kim JR, Park GY, et al. Cocoa flavanol supplementation influences skin conditions of photo-aged women: a 24-week double-blind, randomized, controlled trial (2016). Journal of Nutrition

3) Sansone R, Rodriguez-Mateos A, Heuel J, et al. Cocoa flavanol intake improves endothelial function and Framingham Risk Score in healthy men and women: a randomized, controlled, double-masked trial: the Flaviola Health Study (2015). British Journal of Nutrition.

4) Ried, K, Kakler P, Stocks NP. Effect of cocoa on blood pressure (2017). Cochrane Database Systematic Review.

5) Canadian Nutrient File, 2015 version [cited 2017 Jun 16].

6) United States Department of Agriculture database of the flavonoid content of selected foods. Release 3.1, 2013 [cited 2017 Jun 16].

7) Harvard University (2017). Do Food Miles Really Matter?

The post Raw Chocolate Brownies with Caramel Icing [Vegan, GF] appeared first on The Conscious Dietitian.

Prebiotic Chickpea Smoothie Bowl + Three Tips To Improve Gut Health

Fri, 03 Aug 2018 14:16:17 +0000

Maximize gut health at the first meal of the day with this chickpea smoothie bowl, packed full of prebiotic fibres to keep our friendly bacteria happy and strong. Want to know more about different types of prebiotics that can be added to smoothies? Chickpeas, dandelion root and chia seeds and more are all used to contribute to a healthy gut, and taste delicious in this chickpea smoothie bowl!

I’ve written about the importance of gut health in my post 5 Tips On How To Improve Gut Health Naturally – Prebiotics, Probiotics and Fermented Foods. Given all the functions of our gut bacteria, some experts consider our gut bacteria to be a separate organ. So how do we make sure our gut is working at its fullest potential? Here are my top 3 tips to maximizing a healthy gut, and a simple prebiotic chickpea smoothie bowl recipe to maximize our intake of gut health foods.

Why Did I Make This Prebiotic Chickpea Smoothie Bowl?

Why Is A Healthy Gut Important?

Our gut is home to trillions of bacteria, and we are only starting to understand all the functions in relation to human health. We know that the friendly bacteria act in protecting the gut from the ‘bad bacteria’, otherwise known as pathogens.

What Do The Beneficial Bacteria Do?

The bacteria also help in extracting nutrients and energy from our food, assist with the digestion of certain foods that the small intestine might not be able to digest and have a role in maintaining a normal immune system.

Does Gut Health Prevent Chronic Disease?

A healthy gut has been linked to a decreased risk of obesity, insulin resistance (type 2 diabetes), and may have a role in managing anxiety and depression.

What Prebiotic Foods Does This Smoothie Bowl Contain?

The chickpeas, banana, chia, and dandelion root are good sources of prebiotic fibres to stimulate the growth of more beneficial bacteria, while the berries and coconut offer additional fibre for our gut bacteria to feast on.

Three Tips To Maximize Gut Health

1) Eat More Prebiotics and Fibre Rich Foods

Prebiotics are natural non-digestible carbohydrate fibres that positively change the bacterial composition in our gut. Not all dietary fibres have ‘prebiotic potential’ – to meet the criteria for a prebiotic fibre it must selectively grow beneficial bacteria when metabolized in the gut, whereas non-prebiotic fibres will not necessarily increase the number of beneficial bacteria.

What Are Prebiotic Fibres?

Some of the best sources of prebiotic foods include garlic, chicory root, leeks, artichoke, onion legumes (including chickpeas, black beans, kidney beans), chia and dandelion root (1). Bananas are also a good source of the prebiotic fibre inulin.

What More Recipes Featuring Prebiotic Foods?

Add some legumes to your salad, and cook regularly with onion and garlic, or try one of these favourite recipes:

Dandelion Root Latte with Turmeric and Ginger

Curried Chickpea Roasted Cauliflower with Couscous

Low Carb Gluten-Free Cracker Recipe with Chia

A Note On Other Fibres

Other non-prebiotic fibre foods are also important for gut health, and although they may not show a growth in beneficial bacteria they do provide food for our gut bacteria. When fibre enters our colon, the bacteria will feast on it creating a fermentation process which releases beneficial metabolites including short-chain fatty acids (SCFA). SCFA have long been linked to improving immunity and decreasing inflammation.

Tips to increase fibre: Have at least 1 ½ cups cooked vegetables, or 3 cups of salad with lunch and dinner. Berries which have a high surface area of skin and many seeds are very high in fibre.

2) Have One Fermented Food or Probiotic Every Day

The live-active cultures in fermented food (which some refer to as probiotics) can selectively alter the gut environment to create a higher population of beneficial bacteria, achieving the same result as prebiotic foods. By crowding out the harmful bacteria, this can reduce inflammation by stimulating our immune system in a helpful manner. They also work to improve the barrier function of the gut, and by improving the integrity of our gut wall.

What Are Some Common Fermented Foods?

Some of our best food sources of live-active cultures include yogurt, kefir, sauerkraut, miso paste, sour pickles (not vinegar pickles), kimchi, kombucha and apple cider vinegar. Make sure these foods are not pasteurized, or heated, as this process will kill off any of the beneficial bacteria.

What Are Some Recipes Using Fermented Foods?

Add miso or unpasteurized apple cider vinegar to salad dressings. I’ve compiled a list of some favourite recipes featuring fermented foods here – Fermented Foods Recipes and Health Benefits. See these other favourite recipes:

Baked Tofu Kale Quinoa Salad Bowl with Glory Bowl Dressing

Japanese Salad Bowl with Miso Tahini Dressing

Kefir Chia Pudding

Healthy Coleslaw Recipe with Toasted Almonds.

3) Limit Stress For Gut Health

The ability of stress to weaken our immune system is well recognized, and with 80% of our immune system living in our gut, too much stress can create a dysbiosis or imbalance of beneficial and ‘bad bacteria’.

What Other Conditions Have Been Linked To Stress?

Stress has been linked to many illnesses including type 2 diabetes, insulin resistance, high blood pressure, anxiety and depression, and obesity. The stress that affects our gut bacteria is not only isolated to a crazy work-day, it also encompasses stress caused by a poor diet that is high in refined carbohydrates (2), artificial sweeteners (3), as well as lack of sleep and self-care.

Tip to manage stress: Take time out for yourself, learn to say ‘no’, surround yourself with people who love you, spend time in nature, limit screen time, meditate, exercise and eat healthy whole-foods.

How To Make This Prebiotic Chickpea Smoothie Bowl

What Milk Alternative Can I Use?

I used homemade coconut milk in this smoothie bowl recipe which is literally just blended down coconut flakes blended with water. You have the option to strain the coconut milk to remove the pulp but I prefer to keep it in my smoothie, for both ease and added fibre. If you strain your homemade coconut milk or use a store-bought milk alternative the smoothie bowl will be lower in fibre.

What Can I Use Instead of Dandelion Root?

If you don’t have dandelion root don’t fret, it tastes just as good without it. You can purchase dandelion root online, or find it at health food stores. I love buying roasted dandelion root powder and having it as a coffee alternative in the morning (see Dandelion Root Benefits, How to Harvest and Women’s Health)

Can I Use Canned Chickpeas?

For this recipe I used chickpeas canned in BPA-free cans (see Why Is BPA Bad, Health and Environmental Concerns), but even better if you can soak and boil your own. If you are using canned chickpeas just be sure to drain them and rinse the chickpeas well.

Want Some More Smoothie Bowl Recipes?

Try this low-carb Low Carb Smoothie Bowl with Cauliflower and Greens

Or this anti-inflammatory Turmeric Golden Milk Smoothie Bowl

Or try this Kefir Chia Pudding

Healing Breakfast Smoothie

Did you make this Prebiotic Smoothie Bowl Recipe with Chickpeas recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

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Prebiotic Chickpea Smoothie Bowl Recipe

This simple recipe uses prebiotic-rich chickpeas, dandelion root, chia seeds and banana to feed our friendly and grow our friendly bacteria. The added benefit of the fibre from the berries and coconut helps maximize the gut health-promoting properties of this tasty smoothie bowl.

Course Breakfast
Cuisine American
Keyword chickpea breakfast recipe, healthy smoothie bowl recipe, prebiotic foods recipe

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes

Servings 2

Calories 450kcal

Author Rachel RD CDE

Ingredients
1/3 cup shredded coconut unsweetened
1 cup water
3 tbsp hemp hearts
1 tsp dandelion root
2 large bananas frozen
1 cup blueberries or blackberries frozen
1/2 cup chickpeas cooked or canned and drained
Toppings
chia seeds
hemp hearts
fresh berries

Instructions
First, to make the coconut milk blend the shredded coconut and the water in a high-speed blender until smooth. This coconut milk will have some residue, so you have the option to strain it here. I like to leave the leftover coconut residue in the smoothie for ease and to limit waste.
Add all the other ingredients to the blender and blend until smooth. You may need to use the blender mixing apparatus to make sure everything is completely blended and smooth. If the mixture seems too thin, add some more frozen berries or banana. If it is too thick add some more water.
Pour smoothie bowl mixture into two bowls. Top with desired ingredients.
Leftovers can be stored in a sealed container in the freezer. Let defrost slightly before eating.

Notes
What Milk Alternative Can I Use?
You can use any milk alterantive in this recipe. Without the coconut flakes the overall fibre content will be lower.

What Can I Use Instead of Dandelion Root?
If you don't have dandelion root don't fret, it tastes just as good without it. You can purchase dandelion root online, or find it at health food stores.

Can I Use Canned Chickpeas?
For this recipe I used chickpeas canned in BPA-free cans but even better if you can soak and boil your own. If you are using canned chickpeas just be sure to drain them and rinse the chickpeas well.
Nutrition Information per 1 bowl topped with 1 tbsp hemp, 1 tbsp chia and 1/2 cup blueberries

Nutrition
Calories: 450kcal | Carbohydrates: 63g | Protein: 13g | Fat: 19.2g | Sodium: 97mg | Potassium: 622mg | Fiber: 14g | Sugar: 27g | Calcium: 700mg | Iron: 0.8mg

References for Simple Prebiotic Smoothie Bowl with Chickpeas

1. The bifidogenic effect of Taraxacum officinale root (2004). Fitoterapia.
2. Influence of diet on the gut microbiome and implications for human health (2017). Journal of Translational Medicine
3. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. (2014). Nature

The post Prebiotic Chickpea Smoothie Bowl + Three Tips To Improve Gut Health appeared first on The Conscious Dietitian.

Elderflower Cordial Popsicles with Lemon and Mint [Vegan, GF]

Tue, 26 Jun 2018 14:02:54 +0000

A simple summer treat using fresh elderflower homemade cordial. Free of refined sugar and packed full of flavour. These Elderflower Cordial Popsicles with Lemon and Mint are the perfect treat for those hot summer days.

The culinary delights of summer are countless and it can be hard to keep up with all the seasonal arrivals. I’ve been finding elderflowers at our local farmers market, the flower of the elderberry which are the dark purple late summer berries that are used in pies, jams or medicinally. For now, we have access to the beautiful white elderflowers, which are also edible, and offer a more gentle medicinal quality. To keep up with the seasons I wanted to celebrate this beautiful flower with this Elderflower Cordial Popsicles with Lemon and Mint.

“Elderberries are well recognized for their nutritional and medicinal qualities, but the elderflowers also offer some health contributing qualities. They also make an amazing elderflower cordial which can be used for popsicles or added to fizzy drinks.”

Why I Made These Elderflower Cordial Popsicles

The elderberry is well known in the realm of herbal medicine and has some quality research backing up its numerous health claims. The elderflower likely offers some more gentler qualities, and this is an opportunity to use this medicinal plant earlier in the season to take full advantage of everything it can offer.

Health Benefits of Elderberry

Elderberry Extracts and the Flu

Clinical research on elderberry shows that some elderberry extracts may reduce flu-like symptoms. During 1999-2000 a study was done on 60 patients who received 15 ml (1 tablespoon) of elderberry or placebo syrup four times a day for 5 days. Symptoms were relieved on average 4 days earlier in those receiving elderberry extract compared with placebo (1).

Elderberry Echinacea Combinations and The Flu

One preliminary clinical study showed that taking a specific combination of elderberry and Echinacea helped improve the rate of recovery and reduced the rate of influenza-related respiratory complications (2).

Health Benefits of These Elderflower Cordial Popsicles

Elderflower and Digestive Health

It’s not only the berry of the elder tree that has been linked to health benefits. Elderflower tea, when taken daily for 5 days, has been shown to be effective for managing constipation and increasing colonic transit time when combined with anise fruit, fennel fruit and senna flowers (3).

Honey and Seasonal Allergies

It has been speculated that those that suffer from seasonal allergies would benefit from consuming local unpasteurized honey which contains natural pollen. Exposure to small amounts of local pollen prior to hay fever season may help with symptom relief. One study using a very high dose of honey showed benefit after 8 weeks (4).

Elderflower and Seasonal Allergies

The same is said for elderflowers. Some herbalists believe a flower infusion to be beneficial for hay fever symptom relief, but only if started prior to pollen appearing. The combination of these two may be worth a try for anyone that suffers from hay fever.

Notes on This Elderflower Popsicle Recipe

Using Honey For Making The Elderflower Cordial

For this elderflower cordial recipe, I used honey which is always a better alternative to white sugar due to its lower glycemic index and a lesser effect on blood sugar levels. Regular cane sugar can be used in place of honey for a more traditional cordial recipe.

Don’t Have Popsicle Moulds?

I have used silicone ice cube trays to make mini-popsicles. You can choose to use a cut wooden popsicle stick, or go without a stick for a one-mouthful popsicle.

Flower Alternatives to Elderflower

What to enjoy these flower popsicles and don’t have access to elderflower? Try this recipe with fresh lavender, which also goes well with mint, or with rosemary. I have also done it with violets during their short season.

Other Uses for Elderflower

Making Elderflower Honey

Another simple medicine can be made by making elderflower honey. To do this, loosely pack elderflowers into a mason jar and pour over your local unpasteurized honey. If the honey doesn’t pour well let it sit in the sun for a few hours to warm it up. Let the elderflower and honey mixture sit in a warm area for at least a week and then strain.

Making Elderflower Cordial

My favourite way of combining honey and elderflower is making an elderflower cordial. Cordial will stay good in your fridge for months, so feel free to double or triple the recipe and use the additional cordial to add to sparkling water, to make into a syrup for pancakes, or to add to mixed drinks.

What More Popsicle Recipes

For more popsicle recipes try my Zesty Iced Tea Popsicles with Ginger or Breakfast Popsicle with Honey Banana and Oat.

Did you make this Elderflower Cordial Popsicles with Lemon and Mint recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

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Elderflower Cordial Popsicle with Lemon and Mint

These simple elderflower cordial popsicles combine the health benefits of elderflower and unpasteurized honey. They are a simple, healthy snack that both adults and kids will love. Make a double batch of elderflower cordial and use it to flavour soda water, make into a syrup for pancakes or add to mixed drinks.

Course Snack
Cuisine Mediterranean
Keyword Cordial Popsicle Recipe, Elderberry Recipe, Elderflower Recipe

Prep Time 15 minutes
Cordial Set Time 12 hours
Total Time 16 hours 15 minutes

Servings 12 popsicles

Calories 35kcal

Author Rachel @ The Conscious Dietitian

Ingredients
For The Cordial
1/2 cup water
1/2 cup honey unpasteurised
1/2 heaped cup elderflowers
1 organic lemon zested (then 1/2 juiced, and half thinly sliced)
For The Popsicles
1 organic lemon
12 mint leaves
2 cups water

Instructions
For The Cordial
To prepare the elderflowers, rinse them in water and let them sit out to dry for 10 to 15 minutes to let any little bugs escape.
Add the water and honey to a small saucepan, and heat until the honey is well incorporated. Don’t let it boil otherwise all the goodness from the honey will be killed off. I like to use a whisk to make sure it is well mixed.
Remove from heat and once the honey and water mixture has cooled slightly, add the lemon zest, lemon slices from 1/2 the lemon, the juice from the remaining 1/2 lemon, and the elderflowers and stir to combine.
Put a lid on the mixture and let sit out of the fridge for 12-24 hours; the longer you leave it the more intense the flavour.
Once the mixture has infused, strain the mixture using a fine mesh strainer and collect the liquid in a bowl. Now you have a cordial that can be used just like any other cordial.
The remaining lemon slices and flowers can be saved to make into a tea later. I leave mine in a mason jar in the fridge and add it to a tea within the following week.
For The Popsicles
To make the popsicles, slice ½ a lemon into 6 thin slices, save the other half for the next batch of popsicles. Evenly distribute the lemon slices and 6 mint leaves into the 6 popsicle moulds.
Mix ½ of the cordial mixture (about 1/2 cup) and 2 cups of water into a bowl. Carefully add this mixture to the popsicle molds being sure to leave at least ¼” on the top of the molds for the stick handle to fit in. Let freeze for at least 4 hours.
To remove the popsicles from the molds, run under warm water for about 5 seconds and they should easily slide out. Use the remaining cordial, ½ lemon sliced and mint leaves to make 6 more popsicles.
You may think it is odd to add fresh lemon and mint slices to a popsicle, but I find that when it comes to eating them the mint crisps up nicely and the lemon slices offer a welcomed tangy bite.

Notes
Not elderflower season? Try this with any other edible flower:

Violets taste delicious, try combining these with thyme,

Roses are a beautiful spring and summer flower, try combining these with rosemary.

Make it Vegan: Try maple syrup in place of honey, or use cane sugar.
Don't Have Popsicle molds? Use a silicone ice cube tray, with or without a wooden stick for a handle.

Nutrition
Calories: 35kcal | Carbohydrates: 11g | Potassium: 12mg | Sugar: 10g | Vitamin C: 1.7mg

References for Elderflower Cordial

1. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections (2004). Journal of International Medical Research.

2. Effect of an echinacea-based hot drink versus oseltamivir in Influenza treatment: a randomized, double-blind, double-dummy, multicenter, noninferiority clinical trial (2015). Current Therapeutic Research Clinical and Experimental.

3. Randomized clinical trial of a phytotherapic compound containing Pimpinella anisum, Foeniculum vulgare, Sambucus nigra, and Cassia augustifolia for chronic constipation (2010). BMC Complementary and Alternative Medicine.

4. Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial in the East coast of Peninsular Malaysia (2013). Annals of Saudi Medicine.

The post Elderflower Cordial Popsicles with Lemon and Mint [Vegan, GF] appeared first on The Conscious Dietitian.

How To Get Your Omega-3s For Vegetarians and Vegans

Fri, 08 Jun 2018 11:03:25 +0000

Want to make sure you are getting enough omega-3 fatty acids on a plant-based diet? Omega-3s for vegetarians and vegans are harder to come by, but there are some dietary factors that we can control to help improve our access and the availability of this important nutrient.

Long dispelled are the myths of inadequate protein intake in vegetarian diets. We now know that a balanced and varied vegetarian diet, containing nuts, seeds, organic tofu, eggs, legumes, and quinoa will provide us with all our body needs. One uncertainty that continues to linger is whether or not a vegetarian diet can provide sufficient omega-3 fatty acids. I’ve outlined the recommended intake of plant-based omega-3s for vegetarians and vegans, and have included tips on how to maximize the availability of this important nutrient by the body.

What’s All the Fuss About Fish?

Seafood and Omega-3 Fatty Acids

Omega-3 fatty acids in the form of EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid) are mainly found in seafood, with lesser amounts in seaweed and other algae. It is the EPA and DHA omega-3 fatty acids that have been linked to numerous health benefits.

What Are the Health Benefits of EPA and DHA?

It is these compounds that have been well researched for their important role in reducing inflammation, blood clots, and blood pressure. They are also a major component of our retina, brain, cell membranes and sperm. Studies have linked DHA deficiencies to several neurological and behavioural disorders such as depression, schizophrenia, Alzheimer’s disease and Attention Deficit Hyperactivity Disorder (ADHD).

Homemade Chia Seed Pudding

Omega-3s for Vegetarians and Vegans

Sources of Omega-3 Vegetarian and Vegan Foods

Plant-based sources of omega-3 fatty acids include chia seeds, flaxseeds, soybeans, hemp hearts and walnuts. Flaxseeds contain the most amount of omega-3 fatty acids in the plant-based world. See my post Chia vs Flax vs Hemp – Which One Is Healthier And More Sustainable?

Are Omega-3s from Vegetarian and Vegan Foods Healthy?

Vegetarian and vegan omega-3 foods contain the less potent omega-3 called alpha-linolenic acid (ALA), unlike the powerful DHA and EPA found in seafood. ALA can be converted into DHA and EPA but unfortunately, the conversion isn’t always very efficient. It is estimated that as little as 2% to 10% of ALA converts to DHA and EPA.

What Blocks The Conversion of Omega-3 from Vegetarian and Vegan Foods to EPA and DHA?

A number of factors can block the conversion of ALA from vegetarian and vegan omega-3 rich foods into DHA and EPA. A big one includes excess omega-6 fatty acids which are often high in plant-based diets (see more information below), as well as trans fats, and alcohol. Insufficient energy (calories) or protein intake also decreases the conversion of ALA to EPA and DHA, as well as deficiencies in pyridoxine, biotin, calcium, copper, magnesium and zinc.

Simple Flax Cracker with Chia and Hemp

The Problem With Too Much Omega-6 Fatty Acid

How Does Omega-6 Block The Omega-3 Conversion?

Excess amounts of omega-6 fatty acid blocks the conversion of ALA into EPA and DHA by compeating for absorption.

What Foods Are High In Omega-6 Fatty Acid?

Omega-6 fatty acids which are found in many unhealthy foods that use vegetable oils including sunflower, safflower, cottonseed, corn and soy oil. Grapeseed oil is also higher in omega-6 fatty acid. Vegetarians and vegans are likely to have a higher intake of omega-6 fatty acids as they are also found in healthier foods that are prevalent in a plant-based diet including nuts and seeds and their butters.

What Is The Best Ratio of Omega-6 to Omega-3s?

Current estimations for the intake of omega-6s to omega-3s for the general population is a ratio of 10:1, meaning we eat 10 times more omega-6 fatty acids than omega-3s. Researchers have found a ratio of 2:1 is required for maximum conversion of ALA to both EPA and DHA.

Homemade Hemp Milk Recipe

The Problem With Trans Fats

What Are Trans Fats?

Trans fats are created through the hydrogenation of vegetable oils, which turns a liquid fat into a solid. Trans fats can be found in margarine, store-bought baked goods, crackers, fried foods including doughnuts, frozen pizzas and pie crusts and in many fast-food restaurants.

The Health Risks Associated With Trans Fats

Aside from decreasing the conversion of omega-3 ALA to EPA and DHA, trans fats have also been shown to increase our LDL or bad cholesterol and decrease our HDL good cholesterol. They have been strongly linked to increased risk of heart attack and stroke.

How Much Omega-3s Do Vegetarians and Vegans Need?

What Is the Recommended Dietary Intake for Omega-3s?

There have been no Recommended Dietary Intakes (RDIs) set for any of these essential fatty acids. Based on the available evidence we should be aiming for at least 650 milligrams per day of EPA and DHA combined. Although these are not official recommendations, they are the best we have based on the current research.

How Much Omega-3s Do We Need In Pregnancy?

A minimum amount of 300mg of DHA per day during pregnancy and lactation is recommended due to the strong link between DHA and baby’s brain health, and also potentially on mothers’ mood.

Can Vegetarians and Vegans Get Enough DHA and EPA?

Theoretically, without supplementation, those following a vegetarian diet would not able to reach the recommended targets for both EPA and DHA through diet alone. Even with the use of DHA-enriched eggs and some seaweed, the best a vegetarian could do is to meet the recommended target for DHA.

Though vegetarians may be in luck. Interestingly, some current research suggests that approximately 10% of DHA is retro-converted back to EPA. This suggests that if sufficient ALA and DHA are consumed, total EPA production would be sufficient and therefore all needs met.

Steel Cut Oats with Hemp Milk

But I Thought Vegetarians Were Healthier?

Vegetarian Diets and Decreased Risk of Chronic Disease

Plant-based diets have been associated with a decreased risk of chronic disease including a decreased risk of heart disease, likely due to lower cholesterol levels, as well as a decreased risk of obesity. So why do vegetarians enjoy a longer life expectancy and reduced risk of chronic diseases if they are at a higher risk of EPA and DHA deficiency?

ALA Omega-3s Are Cardioprotective

Epidemiologic and randomized controlled clinical studies have studied the effects of marine and plant sources of omega-3 fatty acids and have found that both marine and plant-derived omega-3 fatty acids have cardioprotective effects. So it seems there is a great unknown as to why we can’t find anything wrong with vegetarians despite them not getting direct sources of EPA and DHA.

Omega-3s in Seaweed

Seaweed As A Vegetarian Source of EPA and DHA

Seaweed and microalgae are the only plant-based sources of EPA and DHA – but at a very low concentration due to their extremely low total fat content (except in supplement form). Non-predatory fish and seafood get their DHA and EPA omega-3s by feasting on a diet rich in seaweed and algae. Note that blue-green algae (spirulina) are low in EPA and DHA and rich in omega-6’s.

How Much Omega-3 Is In Seaweed?

A 100 gram serving of macroalgea, or seaweed, provides about 100mg of EPA, but little DHA. This is more beneficial in countries where there is a large consumption of seaweed on a daily basis.

Can We Get Enough Omega-3 From Eating Seaweed?

Likely not, due to the very low fat content of seaweed. Omega-3 fatty acid supplement companies are coming up with new algae-based omega-3 supplements that contain direct sources of both EPA and DHA.

Hemp Pate with Sunflower Seeds

How Much Alpha-Linolenic Acid (ALA) Omega-3s Do Vegetarians and Vegans Need?

How Much ALA Omega-3 Do We Need?

There is no RDI set for ALA amounts set for vegetarians and vegans, but a general consensus in the nutrition world is at least 2 to 5 grams per day of ALA for males or 2 to 4 grams per day of ALA for females.

Omega-3 Food List for Vegetarians and Vegans

Below is a list of vegan sources of omega-3 ALA:

1 tbsp Flaxseed Oil – 7 grams ALA

1 tbsp Hemp Oil – 2.7 grams ALA

1 tbsp Flaxseed, ground* – 2.4 grams ALA

1/4 cup Walnuts, Persian, English – 2.3 grams ALA

1 tbsp Chia Seeds – 1.9 grams ALA

1 tbsp Canola Oil, organic – 1.2 grams ALA

1 cup Soy Beans, dried – 1.0 gram ALA

1/4 cup Walnuts, black – 0.85 grams ALA

1 cup So Good Essential Soy Milk – 0.6 grams ALA

100g Tofu, firm – 0.4 grams ALA

1/4 cup Edamame, shelled – 0.3 grams ALA

1/4 cup Pecans – 0.2 grams ALA

1 tbsp Hemp Hearts – 0.2 grams ALA

3 sheets Nori Seaweed – 0.01 grams ALA

*As a whole seed, very little of the Omega-3 fat is absorbed because the seed is very hard to digest by the body. Grinding the flaxseed improves the access and absorption of ALA.

Five Tips for the Best Conversion of Alpha-Linolenic Acid to EPA and DHA for Vegetarians and Vegans

Now that you know all the basic facts on getting enough omega-3s for vegetarians and vegans – here are my top 5 tips for maximizing the conversion of plant-based ALA to DHA and EPA.

Limit intake of processed foods and deep-fried foods rich in trans fats and omega-6 fatty acids,

For cooking at medium temperatures, use an oil high in monounsaturated fat such as olive oil in place of polyunsaturated omega-6 rich oils such as sunflower, safflower and grapeseed. Camelina Oil is best for high heat cooking,

Eat other foods rich in monounsaturated fats including avocado, almonds, macadamias, cashews, and hazelnuts instead of foods high in polyunsaturated omega-6 fatty acids,

Incorporate foods rich in omega-3 fatty acids into your diet each day including flaxseed oil, ground flaxseeds, chia, hemp seeds, green leafy vegetables, walnuts and organic soy products,

Limit alcohol intake.

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Vegetarian DHA Supplements

There are many situations were supplementation is extremely important. If you don’t think you can consume the recommended intake of ALA while following a plant-based diet, consider supplementing with an algae-based omega-3 supplement to ensure your DHA and EPA requirements are being met.

During pregnancy and lactation, it is extremely important that a mother is consuming a DHA based algae supplement with a minimum of 300mg DHA. Insufficient intake during pregnancy and lactation has been linked to poor brain development in infants, as well as maternal anxiety and postpartum depression. Here are two supplements that I generally recommend. It is best to speak to your health care provider before starting any supplementation regimen.

NutraVege- Vegetarian Omega-3 Supplement contain EPA and DHA, available here

Omega-Zen-3 – Available from Nutru

References

Website: Brenda Davis RD

Website: Dietitians Association of Australia

Canada Nutrient File, 2015.

The post How To Get Your Omega-3s For Vegetarians and Vegans appeared first on The Conscious Dietitian.

Peanut Butter Hemp High Protein Ball Recipe

Mon, 21 May 2018 19:19:39 +0000

This peanut butter hemp high protein ball recipe is perfect for when you need something satisfying but also super tasty. Make a big batch of these energy balls and freeze them for later, so you always have access to a healthy high protein snack.

Most people would benefit from eating more foods that stabilize blood sugar levels. Not only is this important for people with diabetes, but having large fluctuations in blood sugars can contribute to changes in mood, fatigue and productivity in non-diabetics. Nutritionally, one message always stays the same – for a more stable blood sugar level, combine your carbohydrates, or sugar, with a protein source. These peanut butter hemp high protein balls are simple to make, containing only five ingredients! With 6 grams of protein per energy ball, they are the perfect snack portion for busy people who want a healthy snack on the go.

Ingredients for High Protein Hemp Protein Balls: Peanut butter, hemp hearts, sunflower seeds, honey

Why I Made This High Protein Ball Recipe

This Is A Healthy Energy Ball Recipe

Full of high fibre, whole-food ingredients and free of any refined sugar and flours. Energy balls are a great way to pack a lot of nutrition into a small snack. These healthy energy balls are great for a quick snack between meals or even make a tasty nighttime sweet treat.

These Energy Balls Are High In Protein

The combination of the peanut butter, hemp and sunflower seeds help bring one of these protein balls up to 6 grams of protein per serving. That is as much protein as one egg! Proteins from plant-based sources are better for the environment – see my post Health and Environmental Benefits of a Plant-Based Diet.

This Is Good Snack For Diabetes

The peanut butter in these peanut butter energy balls, like other nut butters, is a good source of protein which is helpful for stabilizing blood sugar levels. Protein helps to slow the digestion of any carbohydrates that are eaten at the same time (maple syrup in these protein balls).

These Protein Balls Are Low In Carbs

Another good reason why these are a great diabetic-friendly snack. Each protein ball contains 4.3 grams of carbohydrates and 2.2 grams of fibre. To figure out net carbs you subtract the fibre from the carbohydrates – each protein ball contains only 2.1 grains of carbohydrates.

These Are Coconut Protein Balls

If you haven’t used toasted coconut in your energy balls now is your chance. Coconut protein balls are not only delicious, the shredded coconut helps to bump up the fibre to 2.2 grams per energy ball.

They Are Only 5 Ingredients

I love the simplicity of these energy balls. Simply mix the peanut butter, coconut, hemp hearts, sunflower seeds and honey together and you have a delicious 5 ingredient protein ball.

Toast the coconut in a heavy bottom skillet.

Tips For Making Peanut Butter Energy Balls

How To Roll Energy Balls

The energy balls can get sticky so it is best to start with wet hands and wet your hands in between every 3-4 energy balls. To make an energy ball take about a heaped tablespoon worth of mixture and roll it between the palms of both your hands. Repeat until all the mixture is used up.

How To Store Energy Balls

Store your energy balls in a sealed container in the fridge for up to a week, or store in your freezer for up to 6 months. They taste great right out of the freezer!

Variations For These Protein Balls

The peanut butter and hemp are what contribute to the protein content of these protein balls. These are the ingredients that can be varied:

Peanut butter: almond butter, tahini or cashew butter

Sunflower seeds: sesame seeds or pepitas (pumpkin seeds)

Coconut: additional smaller seeds such as sesame seeds or hemp hearts

Add all of the ingredients into a mixing bowl.

Notes For Making Peanut Butter Energy Balls

Storing These Protein Balls

Store these snacks in the fridge in a sealed container, and if you aren’t finishing them all within 5 days then store them in the freezer. They taste great straight out of the freezer, no defrosting required!

Making Quick Protein Balls

Toasting the coconut intensifies the flavour of the coconut; this is not necessary and the energy balls taste just as good with untoasted coconut. If you are short on time you can skip this step.

Making Vegan Protein Balls

This recipe works best with honey, but if you are vegan you may wish to use maple syrup. I find that maple syrup is not as sticky, so you will need to use more peanut butter to form the energy balls.

Make Nut-Free Protein Balls

Use tahini in place of peanut butter for a nut-free energy ball that is also school-lunch friendly. If you don’t have access to tahini try using sunflower seed butter at a 1:1 ratio.

Mix all of the ingredients well.

Looking For More Energy Ball Recipes?

Try these favourite energy ball recipes:

No-Bake 100 Calorie Peanut Butter Energy Balls

Tahini Coconut No-Bake Energy Balls

Citrus and Fig Energy Balls

Want Some More High Protein Recipes?

Some people need a little more protein than others. Here are some of my top high protein recipes:

Seedy Peanut Butter Oatmeal Cookies

Raw Almond Dip

Easy Vegetarian and Bean Soup

Hemp and Sunflower Seed Pate

Ginger French Lentil Stew with Couscous

High Protein Cottage Cheese Omelette

Want To Know All About Hemp?

I’ve written about why I adore hemp hearts in previous posts:

From their high protein content (see post for Simple Homemade Hemp Milk)

Their sustainability standpoint (see post for Vegan Ranch Hemp Salad Dressing)

Their high mineral content (see post on Chia Seeds, Flaxseeds Hemp Hearts – Which One Is For You)

As well as their omega-3 fatty acid content (see post Vegan Hemp and Sunflower Seed Pate)

Did you make this Peanut Butter Hemp Protein Balls Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

Want To Know All About Hemp?

I’ve written about why I adore hemp hearts in previous posts:

From their high protein content (see post for Simple Homemade Hemp Milk)

Their sustainability standpoint (see post for Vegan Ranch Hemp Salad Dressing)

Their high mineral content (see post on Chia Seeds, Flaxseeds Hemp Hearts – Which One Is For You)

As well as their omega-3 fatty acid content (see post Vegan Hemp and Sunflower Seed Pate)

Want To Pin This High Protein Ball Recipe For Later?

Print

Peanut Butter and Hemp High Protein Ball Recipe

These simple to make Energy Balls are high in protein with 6 grams per ball. They are also very low in sugar, with only 1.4 grams per serving, or 1/3 of a teaspoon. The simplicity of a recipe with only 4 ingredients makes it an easy go-to, and a healthy blood-sugar-lowering addition to any meal or snack.

Course Snack
Cuisine American
Keyword healthy energy balls recipe, High Protein Snack Recipe, Vegan Protein Balls

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Servings 22

Calories 130kcal

Author Rachel RD CDE

Ingredients
1 cup peanut butter natural*
¼ cup honey unpasteurized
1 cup shredded coconut unsweetened
1 cup hemp hearts
1/2 cup sunflower seeds raw
Optional add-ins
1/8 tsp salt optional, use if peanut butter is unsalted
1-2 tbsp water optional, use if mixture is not sticking

Instructions
Start by toasting the coconut. Add the coconut to a heavy bottom frying pan over medium heat. Toast the coconut for 1 to 2 minutes, or until it is fragrant and turns light brown in colour. Make sure to keep your eye on it as it can burn quickly.
Mix the peanut butter, honey, toasted coconut, hemp hearts, and sunflower seeds (and salt if using) to a medium-sized bowl. Stir well using a spoon until everything is well incorporated.
Place the mixing bowl in the fridge for 15 to 30 minutes to let the mixture solidify slightly. Once rested, remove from the fridge and start rolling the mixture into 22 ping-pong sized balls. If the mixture is not sticking together, option to add 1 - 2 tablespoons of water. Store in the fridge for up to 5 days, or store in the freezer and take out as needed.

Notes
Storing These Protein Balls
Store these snacks in the fridge in a sealed container, and if you aren’t finishing them all within 5 days then store them in the freezer. They taste great straight out of the freezer, no defrosting required!

Making Quick Protein Balls
Toasting the coconut intensifies the flavour of the coconut; this is not necessary and the energy balls taste just as good with untoasted coconut. If you are short on time you can skip this step.

Making Vegan Protein Balls
This recipe works best with honey, but if you are vegan you may wish to use maple syrup. I find that maple syrup is not as sticky, so you will need to use more peanut butter to form the energy balls.

Make Nut-Free Protein Balls
Use tahini in place of peanut butter for a nut-free energy ball that is also school-lunch friendly. If you don't have access to tahini try using sunflower seed butter at a 1:1 ratio.

Nutrition
Calories: 130kcal | Carbohydrates: 4.3g | Protein: 6g | Fat: 13.3g | Saturated Fat: 2.2g | Sodium: 58mg | Potassium: 112mg | Fiber: 2.2g | Sugar: 1.4g | Calcium: 10mg | Iron: 0.9mg

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Cornmeal Patties with Wild Rice Recipe | GF

Wed, 28 Feb 2018 16:02:29 +0000

This Cornmeal Patties with Wild Rice recipe is only 2 ingredients! They make a great appetizer when served with a delicious dip, or work as a replacement for bread at breakfast when topped with eggs or avocado. Use leftover wild rice for a quick and delicious traditional Indigenous-inspired dish.

While traditionally, coastal Indigenous groups thrived off salmon, seaweed and molluscs, in the prairies wild rice and corn were some of the staples in a traditional diet. This recipe for Two-Ingredient Cornmeal Patties with Wild Rice Recipe aims to marry these two traditional foods together for a simple side dish or appetizer.

Why I Made This Cornmeal Patties with Wild Rice Recipe

What Is Wild Rice?

This aquatic grass seed is actually not a rice at all but instead grows in the soils at the bottom of our own pristine lakes. It grows and reseeds itself naturally and does not require any fertilizers or pesticides. See my post My Top 5 Sustainable Canadian Foods for more information on wild rice.

Traditional Indigenous Harvesting Of Wild Rice

Traditional harvesting consisted of two women in a canoe in the shallow waters, one paddling and the other bending the grass over the canoe with a stick and lightly flaring the stalks to shakes the seeds into the boat. Harvesting generally takes place from August to September.

Traditionally the seeds would be dried in the sun or over a slow fire to crack open the hulls. Then, a ceremonial dance would be performed on the seeds to thrash them before being tossed into birch baskets in the breeze to separate the seed from chaff.

What Are The Health Benefits of Wild Rice?

It is a good source of protein, providing more protein and fibre than quinoa and as well as more B-vitamins, zinc and manganese. In traditional folk medicine, it was used as a diuretic, as a treatment for burns, heart ailments and digestive complaints. For more information on traditional Aboriginal Healing see my post here.

Corn Is A Traditional Indigenous Food

While corn was not traditionally harvested on the Pacific side of the continent, the plains First Nations began the horticulture of corn between the years of 800 and 1200 CE (AD) (1). Corn was an important staple that allowed for a stable and plentiful food source and allowed for trade.

Notes On Making This Cornmeal Patties with Wild Rice Recipe

Making Gluten-Free Cornmeal Patties with Wild Rice

Both wild rice and cornmeal are naturally gluten-free. You can purchase certified-gluten-free cornmeal to ensure that there has been no cross-contamination through the processing process.

This simple wild rice recipe combines these two traditional ingredients to make a tasty side that can go alongside some BBQ salmon and sautéed nettles at your next gathering.

Making Vegan Cornmeal Patties with Wild Rice

These patties can be made without eggs, and I find that if the wild rice is cooked well enough the patties will stick together without the use of eggs.

Adding Spices To These Cornmeal Patties with Wild Rice

You can add 1 teaspoon of rosemary or thyme to these patties, they even taste great with za’atar which is a Middle Eastern spice blend.

What To Serve These Wild Rice Patties With?

A tasty side that can go alongside some BBQ salmon and sautéed nettles at your next gathering

Use them as a replacement for English muffins and top them with poached eggs and a delicious sauce

Serve them as an appetizer with sliced avocado on top

Serve them with creamed cheese and smoked salmon

Serve them topped with homemade pesto (like this Ultimate Vegan Pesto with Hemp)

Want Some More Wild Rice Recipes?

I’ve shared my simple Breakfast Chia Pudding with Wild Rice

Toasted wild rice can be seen on restaurant menus

Use wild rice as a replacement for white rice

Did you make this Cornmeal Patties with Wild Rice Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

Print

Cornmeal Patties with Wild Rice Recipe

This simple wild rice recipe uses traditional Aboriginal wild rice, and corn to make a tasty snack or meal accompaniment. Serve it with fresh salmon and wild nettles for a full traditional Aboriginal menu.

Course Side Dish
Cuisine American

Prep Time 50 minutes
Cook Time 20 minutes
Total Time 1 hour 10 minutes

Servings 8 patties

Calories 66kcal

Ingredients
1 cup wild rice
4 cups water
1 tsp salt
1/4 cup cornmeal organic
2 tbsp olive oil
1 free-range egg optional

Instructions
Rinse the wild rice, drain. Place in a saucepan with salt, bring to a boil. Turn down heat and let simmer for 50 minutes. The rice should be tender but not mushy.
Next slowly add the cornmeal to the hot rice, stirring with a wooden spoon. Keep stirring for about 3 minutes. Remove from heat and let cool slightly.
Heat up a frying pan to medium-high heat. Add 1 tablespoon of oil. You can semi-form a patty in your hand, though it will feel like it will fall apart. Don't worry, once it starts cooking it will bind together. Make the patties about 2 inches in diameter. You have the option of adding an egg here if you don't feel like the patties will stick together. Simply whisk an egg in a bowl, then add it to the rice and cornmeal mixture before frying.
Make four patties in the first batch. Let cook for about 5 minutes on the first side, then flip over and let cook for another 5 minutes or until nicely browned. Remove from the frying pan and let cool on some paper towel. Repeat with remaining oil and mixture. Serve with a mustard, or a mixture of mustard, chili and plain yogurt.

Notes
Add a Binder: Whisk one egg and add it to the mixture before making it into patties.
Make it Vegan: Omit the egg.
Complete the Meal: Serve it with fresh salmon and sauteed nettles.
Serve it as an Appetizer: Make a dipping sauce from plain yogurt, fresh dill or chili flakes, and lemon.

Nutrition
Calories: 66kcal | Carbohydrates: 7g | Protein: 1.2g | Fat: 3.5g | Saturated Fat: 0.5g | Sodium: 290mg | Potassium: 20.3mg | Fiber: 0.6g | Iron: 0.5mg

This article was written for Aboriginal Healthy Living Activities run by ISPARC and SportMedBC.

Clearing The Plains: Disease, Politics of Starvation, and the loss of indigenous life. James Daschuk. 2019

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5 Tips On How To Improve Gut Health Naturally – Prebiotics Probiotics & Fermented Foods

Thu, 01 Feb 2018 02:08:41 +0000

My top five tips on how to improve gut health naturally! I’ll break down what we need to know about prebiotics, probiotics and fermented foods and how these can not only improve our gut health but overall health as well! This article was written for Aboriginal Healthy Living Activities run by ISPARC and SportMedBC and I have made special reference to Indigenous foods and healing methods.

Why do we need to make sure our guts are happy? Our gut is filled with about 100 trillion bacteria, in fact, we have more bacteria cells in our body than human cells! We are only starting to understand all the functions this community of bacteria has, and how we can support them. In this article, I have included my top five tips on how to improve gut health naturally and the basics and importance of prebiotics, probiotics and fermented foods.

What Are The Benefits Of A Healthy Gut

What Do Our Beneficial Bacteria Do?

Our community of beneficial bacteria in our gut offers us so many health benefits. They crack open indigestible food for us, supply our gut with energy, manufacture vitamins, break down toxins and medications, and train our immune system.

Healthy Gut and Disease Prevention

Research is showing that having a good supply of friendly bacteria can help prevent type 2 diabetes, obesity, anxiety and depression.

How To Improve Gut Health Naturally

What Are Prebiotics

Prebiotics are food for our probiotic bacteria, or the indigestible carbohydrates that fuel the fermentation of probiotic bacteria.

Having a good amount of prebiotics in our diets helps ensure our beneficial bacteria as well-fed and keep populating our gut (1). Foods that are high in prebiotic fibres include onion, garlic, chicory root, dandelion root, legumes, oats and walnuts.

What Are Probiotics

The World Health Organization defines probiotics as “A living micro-organism that, when ingested in sufficient quantities, provides beneficial effects on the health of its consumer”. Probiotics, meaning “for life”, are the good bacteria that are beneficial to our body and specifically beneficial for our digestive and immune systems.

What Are Fermented Foods

Many fermented foods contain live active cultures, which is similar to probiotic bacteria except they haven’t necessarily been proven to be effective by science. History does show us that those with regular consumption of fermented foods tend to have better health outcomes.

It is important to note that the number of organisms in fermented foods can vary significantly, depending on how the product was manufactured, processed and stored.

Lentil Roasted Vegetable Buddha Bowl

My 5 Tips On How To Improve Gut Health Naturally

1) Feed Your Friendly Bacteria The Right Food:

Eat More Prebiotics

We know that the good bacteria thrive off fibres, particularly fibres we call prebiotics. Remember that prebiotics are food for the good bacteria or probiotics. Some of the best prebiotics include oats, legumes (beans and lentils), flaxseed, onion, garlic, rye, barley, chicory root, and dandelion root.

Indigenous Prebiotic Sources

Two Indigenous foods that are potent prebiotics include wild onion and camas, and these provide some of the oldest evidence of prebiotic food consumption in North America dating back 9,000 years ago. Sunchokes (Jerusalem artichoke or sunroot) is also native to North America and high in prebiotic fibres.

Fibre vs Prebiotics

Not all fibre are prebiotics, but that doesn’t mean we shouldn’t aim for a wide variety of fibre-rich foods including berries and wild rice. Fibre has other benefits on the gut which includes helping to ‘sweep’ it out, prevent constipation and support good blood sugar and cholesterol levels.

Recipe for Mixed Bean and Lentil Winter Soup

2) Stop Feeding The Bad Bacteria:

Limit Refined Carbohydrates and High Fat Foods

Too much of the wrong type of bacteria in our gut can create an imbalance or dysbiosis and start to push the friendly bacteria out. We know that the bad bacteria thrive off of refined carbohydrates including sugar, cookies, cakes, crackers, white bread, as well as food high in fat including fatty meats, deep-fried foods, and an excess amount of cheese. Artificial sweeteners can also crowd out the good bacteria as found in diet soft drinks, sugar-free yogurts and sugar-free jello.

Eat Based On the 80/20 Approach

Try and follow the 80/20 approach to balancing your food intake. If 80% of the time you try and eat the best you can, then once in a while it is OK to have a few cookies or higher fat food. When your gut is full of friendly and beneficial bacteria, it is better equipped to manage small amounts of your favourite ‘treats’.

Healthy Almond Butter Cookie with Chocolate Chips

3) Sleep Well, Self-Care Around Stress and Be Active:

Stress and Lack Of Sleep Can Influence Our Gut

There are some things that we can’t control in our environment that can have an effect on our bacteria population. In our external environment pollution, medications and additives in our food supply can decrease our friendly bacteria. Internally, stress, a lack of self-care and lack of sleep can also decrease our friendly bacteria.

Managing Stress

Understand the role that stress plays in our health, including digestive health. Try and take measures to reduce your stress and find ways to put self-care into your day. This may include taking time out for yourself, connecting to nature or a walk on the beach, calling a friend, or spending more time doing something you love.

Exercise for Gut Health

We all know how important exercise is for our bodies, but sometimes we forget that it is also important to help with mood and digestion. Aim to do at least 30 minutes of physical activity most days.

Dandelion Root Latte Recipe

4) Water is Life:

Hydrate For Gut Health

Cleanse your body each day with the nourishment of water. Drink plenty of water and herbal teas, and limit juices, sodas, energy drinks and any other sweetened drink that feed the bad bacteria.

Moderate Your Caffeine

Too much caffeine, or over 2 cups of coffee per day, can be irritating for your gut and may decrease transit time which affects nutrient absorption from food. Water helps to keep us regular and prevents constipation.

Herbal Teas

Herbal teas can be used in place of water – try steeping some of your favourite garden herbs like mint, lemon balm or rosemary in hot water for a simple herbal tea. There is sine good evidence to show the peppermint tea can help with gut spasms and can be helpful for those that have irritable bowel syndrome (IBS).

Making Infused Water

Make water more interesting by combining it with sliced cucumber, frozen berries, lemon slices or even a combination of strawberry and kiwi. One of my favourite combinations is rosemary or spruce tips with orange.

Baked Tofu Kale Quinoa Salad with Glory Dressing Using Apple Cider Vinegar

5) Eat Regular Fermented Foods:

Fermented Foods In Traditional Diets

Traditionally, all around the world, cultures enjoyed fermented foods as part of their daily diet. Fermented foods are rich in beneficial bacteria and work to increase the population in our digestive tracts. In Asia they use Kimchi or Miso, in Europe they use Sauerkraut and in North America we have yogurt. Traditional Indigenous diets used fermented grease or t´łi’na, or fermented red laver seaweed cakes with berries or fish.

Common Everyday Fermented Foods

If t´łi’na is not something you have access to you could try adding apple cider vinegar to your next salad (see my recipe for Baked Tofu Salad with Glory Bowl Dressing which uses apple cider vinegar). Just make sure it’s unpasteurized or unheated to ensure the bacteria are still alive. Aim for one fermented food per day, I also love using miso like in this Vegan Pesto with Hemp.

Good Health Starts With Your Guts:

Making sure your gut is in the best shape it can be is as easy as increasing your intake of fibre-rich vegetables at meals, adding some flaxseed to your oatmeal at breakfast, eating regular fermented foods, choosing herbal tea or water more often, limiting sitting time, going to bed an hour earlier, and spending more time on yourself.

Remember the 80/20 rule and allow yourself a treat once in a while and know that if you have stocked your gut full of beneficial bacteria, your gut will have no problem dealing with the occasional cookie.

The BEST Lentil Salad Recipe with Mustard Vinaigrette

Want Some More Gut Health Recipes?

Try some of these favourite recipes using everyday fermented foods:

Japanese Salad Bowls with Miso Tahini Dressing

Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing

The Ultimate Vegan Pesto Recipe with Hemp and Miso

Japanese Noodle Soup with Miso

Nori Stix Recipe

References

Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. 2013.

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Chia vs Flax vs Hemp – Which One Is Healthier & More Sustainable?

Mon, 22 Jan 2018 20:45:53 +0000

Chia vs Flax vs Hemp, all your questions about how these seeds measure up in terms of health and environmental sustainability answered. I’ve compared nutrient content including calcium, protein and omega-3s, as well as included a few of my favourite recipes!

Hemp and Sunflower Seed Vegan Pate

Superfoods are big money. Promises of everlasting youth and renewed vitality, consumers happily spend the big bucks without further question. Some really are super, some are flops. Chia seeds, flaxseeds and hemp seeds have all made their mainstream supermarket debut over the last few years and as super as they all are, each of them has individual health properties that are as unique as their consumers are. Some are better suited to certain individuals, and some consumers like to factor in the environmental standpoint. Chia vs Flax vs Hemp – which one better for you?

The Ultimate Vegan Pesto Recipe with Hemp and Miso

What Are Hemp Hearts?

Hemp hearts are derived from industrial hemp which is a strain of the cannabis plant. Don’t get too excited, they have been bred to contain low levels (0.3%) of THC which is the prohibited and active component of marijuana. The coming and goings (and then comings) of hemp has an interesting story in Canadian history. See here for more details on hemp’s journey to our supermarket shelves.

Nutritional Benefits of Hemp Hearts

Hemp Hearts Are High In Protein

Hemp hearts are a great source of high-quality protein providing ~ 7 grams of protein per 2 tablespoons. Hemp also contains almost all essential amino acids making it a quality plant-based complete protein.

Hemp Hearts Are A Good Source Of Omega-3 Fatty Acids

Hemp hearts also provide a balance of omega-3 to omega-6 fatty acids at a ratio of 1:3 which if you remember from my post How To Get Your Omega-3s For The Vegetarians it is important to ensure a good balance of these two for maximum utilization of omega-3s. One tablespoon of hemp hearts contains 0.2 grams of omega-3 fatty acid.

Hemp Hearts and Omega-6 Fatty Acid (GLA)

The omega-6 found primarily in hemp is Gamma Linolenic Acid (GLA) which may have a role in managing inflammatory conditions. GLA is found in a limited variety of foods including evening primrose seed oil, black currant seed oil, borage seed oil and of course hemp. Hemp’s fatty acid profile contains ~2-5% of this helpful fatty acid (1).

Hemp Hearts Are A Good Source Of Important Minerals

Hemp hearts also provide an impressive array of phytochemicals and important minerals including magnesium and zinc. Hemp hearts lack any clinical research into their numerous health claims, but as they have a similar nutritional composition to other nuts and seeds we can assume they provide similar health benefits.

Summary of Nutritional Benefits of Hemp Hearts

Contains high-quality protein with all essential amino acids

Provides 7 grams of protein per 2 tablespoon serving

An omega-3 to omega-6 ratio of 1:3

Contains omega-6 fatty acid gamma-linolenic acid (GLA)

Contains phytochemicals, magnesium and zinc

Zucchini Noodles with Miso Hemp Pesto

The Sustainability of Hemp Hearts

Hemp Hearts and The Environment

Hemp can be grown in a variety of climates and soil types and we are lucky to have it grown right here in Canada. As it grows quickly and like a “weed”, this decreases the need for most pesticides, herbicides, and fungicides and also means hemp requires less water compared to most other crops.

Hemp Hearts and Versatility

Hemp can also replace cotton in clothing, trees for papermaking and can be used as a biofuel. More and more products are being made from hemp including carpet, cosmetics, diapers, nets, and shoes. What might be most exciting is that hemp may one day be replacing plastic. For more information on the sustainability of hemp hearts see Huffington Post: Why Hemp, The Sustainable Wonder Crop, Is Sweeping The Nation or my post on Hemp Milk Recipe.

Vegan Ranch Dressing WIth Hemp

Who Should Be Eating Hemp Hearts?

Protein in Hemp Hearts

If you are looking for a good source of protein to add to your morning smoothies, then hemp hearts are for you. Try adding 3 tablespoons of hemp hearts which can provide almost as much protein as two eggs.

What To Add Hemp To?

You may also want to support this super “green” crop from an environmental perspective. Hemp is also great for its versatility – try adding it to yogurt, oatmeal, sandwiches, salads, lasagna, stir-fries, baked goods, ice cream, and cereals.

Recipes Using Hemp Hearts

If you want to explore the world of hemp, try some of these favourite recipes:

High Protein Peanut Butter and Hemp Protein Balls

Hemp Vegan Pate with Dill

Vegan Ranch Dressing with Hemp

The Ultimate Vegan Pesto with Hemp

Recipe for High Protein Peanut Butter and Hemp Energy Balls

What Are Chia Seeds?

Chia has a long history of human consumption, originally used by natives of Mexico and Guatemala. It is thought that medicinal use may have been one of chia’s primary roles. For food, in pre-Columbian Mexico, chia seeds were ground into flour and used to make tortillas, tamales and a variety of different Aztec beverages. The beverages were called chianatoles – chia drinks are still consumed today and can be referred to as chia fresco or agua de chia (chia mixed with lemon, sugar or fruit juice).

Nutritional Benefits of Chia Seeds

Chia Seeds Are High In Omega-3 Fatty Acids

Chia seeds are second only to flaxseeds in omega-3 content. Chia seeds contain 1.9 grams per 1 tablespoon of chia, compared to 2.4 grams of omega-3 in 1 tablespoon of whole flaxseed.

Which Vitamins and Minerals Are Chia Seeds High In?

A 2 tablespoon serving of chia seeds also offers 3.3 milligrams of iron and 142 milligrams of calcium (for comparison 1 cup of milk contains 300 milligrams of calcium). Like all seeds, they are a good source of vitamins, trace minerals, essential fatty acids, plant protein and phytochemicals.

Chia Seeds Are High In Soluble Fibre

Chia seeds are also an excellent source of fibre, comprised of about 8 grams per 2 tablespoons of chia. Recent research has suggested that chia seeds are beneficial in lowering systolic blood pressure and markers of platelet aggregation. They have also been shown to improve glycemic control and reduce cardiovascular risk factors in humans, thanks to their high soluble fibre content.

Summary of Nutritional Benefits of Chia Seeds

Chia seeds are second only to flaxseeds in omega-3 content, with 1.9 grams per 1 tablespoon of chia

Chia seeds are high in calcium; 2 tablespoons of chia contains 142 milligrams of calcium

Chia seeds are a good source of iron; 2 tablespoons of chia contains 3.3 milligrams of iron

Chia seeds are high in soluble fibre which is helpful in managing blood sugar levels

The Sustainability of Chia Seeds

Chia seeds are grown in Australia, Mexico and several countries of Central and South America. Some companies that grow chia in its native habitat claim that their chia is grown traditionally and sustainably without the use of pesticides. Food miles can be considered when comparing this non-native seed to more local options.

Who Should Be Eating Chia Seeds?

Chia Seeds Are Nutrient Dense

Most people would benefit from the addition of chia seeds to their diet. With their high vitamin and mineral content and numerous health claims backed up by clinical research, it would be difficult to think of a reason to not be eating chia. Chia can be essential on a dairy-free diet with its high concentration of calcium (see my post 10 Surprisingly Non-Dairy Sources of Calcium).

The Downsides of Eating Chia

The main downside to chia is the price; if budget is a factor you could probably be finding similar health benefits from an alternative seed. If you live in Canada, you might want to consider food miles as chia seeds are not grown locally.

What To Add Chia Seeds To?

Chia seeds are great when used as a base for a breakfast pudding, in overnight oats, make into energy balls, added to bread or even baked into cookies.

Recipes Using Chia Seeds

If you’re not familiar with the world of chia seeds try a few of these simple recipes:

Simple Breakfast Chia Seed Pudding Recipe with Wild Rice, Maple Syrup and Almonds Recipe

Gluten-Free Crackers with Seeds

Blueberry Kefir Post Workout Snack

Make a chia seed pudding to get your chia seed intake up.

What Are Flaxseeds?

Flax was traditionally used as an ingredient in paints, fibre and cattle feed. The earliest evidence of human use was in the Republic of Georgia where it was used in textiles dated back 30.000 years ago. One of its earliest evidence of culinary use was in ancient Greece where it was highly prized for its health benefits.

Nutritional Benefits of Flaxseeds

Flaxseeds Are The Highest In Omega-3 Fatty Acids

Of all the seeds, flaxseeds appear to offer the most potential for human health. They have the best omega 3 to omega-6 ratio of about 4:1 of all the seeds, which goes a long way towards helping correct an imbalance of essential fatty acids. One tablespoon of ground flax contains 2.4 grams of omega-3 fatty acid.

The high amount of omega-3 has also been shown to reduce triglyceride levels, blood pressure and the tendency to form blood clots. See How To Get Your Omega-3s For The Vegetarians for more information on the health benefits of omega-3 fatty acids.

Flaxseeds and Cancer Prevention

Research also suggests that flaxseeds are also the richest known source of the potent anticarcinogen lignans, with around 75-800 times the levels of most other plant foods. Lignans have an antiestrogenic effect, possibly reducing the risk of hormone-related cancers such as breast cancer.

Flaxseeds and Blood Sugar Management

Flaxseeds also appear to improve glycemic control in people with diabetes. This is likely due to the high fibre content, much of which is soluble fibre. They are also rich in phytonutrients and are one of the richest sources of boron. Grounding your flaxseeds ensures increases the absorption of nutrients.

Summary of Nutritional Benefits of Flaxseeds

Flaxseeds are the highest in omega-3 of all the seeds

Flaxseeds have an omega-3 to omega-6 ratio of 4:1

One tablespoon of ground flax contains 2.4 grams of omega-3 fatty acid

Flaxseeds are one of the richest sources of dietary lignans which have been linked to reducing the risk of hormone-related cancer

Flaxseeds are a good source of soluble fibre and have a role in blood sugar management

The Sustainability of Flaxseeds

Flaxseeds can be grown locally; most Canadian flaxseeds being grown in the prairies, and organic varieties in the Okanagan Valley of B.C. Be careful of a genetically modified flax now being marketed as “a new and improved version of flaxseed oil” under the trade name “Linola oil.” In fact, the only improvement is in the length of time the oil will last on the store shelf. It has also been shown to have an increase to about 70% omega-6 fatty acids and a lesser amount of omega-3 fatty acids (down to 2% from 57%) for a ratio of 35:1 – what’s the point?

Who Should Be Eating Flaxseeds?

Flaxseeds Are Easy On The Budget

Flaxseeds are the most cost-effective of these 3 seeds and can be a quick and easy addition to morning smoothies or meal time salads. Flaxseeds are best for those that can eat them regularly as they are prone to going rancid quite quickly.

How To Store Flaxseeds

Store yours in the fridge and ensure you are buying from a reputable source to ensure you are not eating rancid flax! I suggest purchasing whole flaxseeds and grinding them yourself to ensure the nutrients are intact. Grinding also increased the availability of the nutrients in the seed.

What To Add Flaxseeds To?

Flaxseeds can be eaten whole or ground up. They make a great addition to smoothies and sweets. They also make a great replacement to eggs in baking – like in these Three Ingredient Peanut Butter Cookies or these Healthy Soft Pumpkin Cookies.

Recipes Using Flaxseed

Flaxseeds are so versatile with baking and cooking. Here are a few of my favourite recipes featuring flax:

Healthy Toasted Muesli with Nuts, Dates and Seeds

Gluten-Free Crackers with Seeds

No-Bake 100 Calorie Peanut Butter Energy Balls

Homemade Hemp Milk Recipe

In A Nut Shell – Which One Is Best For You Chia vs Flax vs Hemp

Flaxseeds are the highest in omega-3 fatty acids, followed by chia seeds. They both contain more than hemp hearts,

Hemp hearts have the highest amount of protein with 2 tablespoons offering 7 grams. It is also a complete protein,

Flaxseeds are the most cost-effective,

Chia seeds are a great source of calcium, offering 142 milligrams per 2 tablespoons serve (Recommended Dietary Intake is ~1000mg per day),

Flaxseeds contain lignans which may help to reduce the growth of human cancer cells,

Hemp hearts get a gold star for sustainability,

Flaxseeds go rancid quickly, make sure you store them in your fridge and purchase from a reputable source,

All seeds offer similar and their own unique health benefits. Including a wide variety of different seeds in your diet ensures access to all the essential fatty acids, vitamins, minerals, and phytochemicals.

Want Some More Recipes Featuring Chia Seeds, Flaxseeds and Hemp Hearts?

References

Vogl CR, Molleken H, Lissek-Wolf G, Surbock A, Kobert J. Hemp (Cannabis sativa L.) as a resource for green cosmetics: yield of seed and fatty acid compositions of 20 varieties under the growing conditions of organic farming in Austria. J Industrial Hemp. 2004;9:51-68.

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Fermented Foods Recipes and Health Benefits

Sat, 13 Jan 2018 21:47:21 +0000

Have you been told to increase your intake of fermented foods but don’t know where to find any fermented food recipes? Likely they are all around you, but you just need to know where to look – and what to look for. Here are some of my favourite recipes using fermented foods, plus some of the top health benefits of eating fermented foods.

Zucchini Noodles with a Miso Hemp Pesto

What Are Fermented Foods?

Fermented Foods and Food Preservation

Fermenting was first used as a means of food preservation, before times of refrigeration and grocery stores. The beneficial bacteria in the fermented food help to crowd out, or inhibit the growth of the types of bacteria that can spoil food. Some types of fermentation also help to lower the pH of foods which prevents harmful microorganisms from living in that acidic environment.

Health Benefits of Fermented Foods

Most of us now associate eating fermented foods with improved gut health, and evidence shows that gut health can play an important role in metabolism, immunity, inflammation, mood, allergies, as well as autoimmune disorders. I’ve written about my Top 5 Tips On How To Improve Gut Health Naturally here.

Global History of Fermented Foods

In Asia, they consume tempeh and miso, both from fermented soybeans. In the Caucasus Mountains, it is kefir from fermented milk. In Africa, they enjoy fermented porridge and cassava. In Korea it is Kimchi and in Germany it is Sauerkraut. Unfortunately, fermented foods have almost disappeared in our newly sterile, overly-processed food and what our current Western-style diet lacks what traditional diets thrive on.

The Ultimate Vegan Pesto Recipe with Hemp and Miso

Fermented Food Recipes For 7 Common Ferments

So how do you increase your fermented food consumption if you’re not so into Kimchi, and the only time you’ll eat Sauerkraut is on a dirty hotdog? It is likely that you have a few fermented foods already taking up space in your fridge or pantry.

Japanese Salad Bowls with Miso Tahini Dressing

Miso – Miso is made from fermenting soybeans with barley or rice. Soy-free versions are made by fermenting chickpeas. Miso soup is the most common way of enjoying miso (see Japanese Noodle Soup with Miso for a quick easy mid-week meal idea). Be sure to not let the miso boil, and instead add it to hot water to ensure the bacteria aren’t killed off.I love using miso in salad dressingssuch as this Japanese Salad Bowls with Miso Tahini Dressing.

Japanese Noodle Soup with Miso

Yogurt – The bacteria in yogurt help to break down the lactose making the food more digestible – ever known anyone with a lactose-intolerance who could eat yogurt? That’s thanks to that helpful bacteria.In our conventional store-bought yogurt, the diversity of the strains can be limited, as well as the amount of live-active cultures ie bacteria(unless you are purchasing one that specifically indicates it contains live-active cultures). Aside from having yogurt for breakfast, try this Healthy Coleslaw Recipe with Toasted Almonds which uses yogurt in place of mayonnaise in the dressing.

Healthy Coleslaw Recipe with Toasted Almonds [Mayo-Free]

Kefir – A fermented yogurt drink which contains over three times the amount of live-active cultures compared to yogurt. Kefir is generally fermented with a combination of ten to twenty different types of probiotic bacteria and yeast, whereas the milk used in yogurt is only fermented with a few.I like adding a few tablespoons of kefir to my smoothie for an extra gut-health boost, or using it in this Blueberry Kefir Post-Workout Snack.

Blueberry Kefir Post Workout Smoothie

Soy Sauce – The fermentation of soybeans into soy sauce is said to be one of the most complexes of fermented foods, involving three district groups of organisms including Aspergillus, lactic acid bacteria and yeasts. Soy sauce is made from fermenting soybeans and wheat, whereas tamari is solely soybeans (resulting in a less complex flavour, but a great gluten-free option).Make sure to purchase organic soy sauce to avoid any genetically-modified soybeans, and even better if you can find a high-quality one made exclusively by the traditional fermentation process. Here is my FAVOURITE salad dressing in this Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing which is uses both soy sauce and apple cider vinegar.

Kale Quinoa Salad with Creamy Tahini and Nutritional Yeast Glory Bowl Dressing

Apple Cider Vinegar – This is probably my most commonly consumed fermented food – and no I don’t drink it straight! All true vinegar is naturally fermented and contains a mother culture which is that cloudy, stringy culture settled at the bottom of the bottle. Make sure to purchase apple cider vinegar that is unpasteurized which means the bacteria haven’t been killed off by heat.Here is another favourite salad dressing in this Raw Beetroot Salad with Kale Apple and Dill which is based on apple cider vinegar.

Raw Beetroot Salad with Apple Cider Vinegar Dressing

Tempeh – When soybeans are fermented, the pre-digestion of the protein by the bacteria that occurs makes it easier for our digestive systems to access the amino acids. It also helps to break down the phytic acid which allows for more bioavailability, or absorption, of certain minerals including zinc, iron and calcium. Although our commonly store-bought tempeh likely not does contain any live-active cultures, we are still getting the benefits of the fermentation of the protein and better access to minerals.

Easy Tempeh Vegan Meatballs

Sourdough – Traditionally fermented sourdough can be easier to digest. The bacteria that are involved in the fermentation process help to partially breakdown gluten making it a good option for those that are gluten-sensitive (note: those with Celiac Disease cannot eat any type of gluten including sourdough bread).While we won’t get any active benefits of the live cultures once the bread is baked, sourdough, just like tempeh, is a good example of how fermentation can help pre-digest food. I love eating my sourdough bread in open-faced sandwiches such as this Mexican Inspired Toasted Sandwich.

Open-Faced Mexican Inspired Sandwich on Sourdough

What Are Some Other Common Fermented Foods?

There are so many ways to get in the friendly bacteria that we need. Here are a few of my other favourite fermented foods.

Kombucha – This newer ferment is made from fermenting sweet tea with a SCOBY or Symbiotic Culture of Bacteria or Yeas, though there is not much research yet to back up its popularity.

Cider – Fermenting seasonal fruit, as well as grains, tubers, sugar or honey into alcohol, will offer some wild yeast AKA live-active cultures. Note that any pasteurized versions will not contain any live-active cultures.

Pickles – Fermented pickles are available and will contain the beneficial live-active cultures as long as they are not pasteurized – note that most pickles we see in the grocery store are pasteurized. Unpasteurized pickles are found in the refrigeration section of the grocery store and not on the shelves.

Mustards, Relishes, Kimchi and Sauerkraut – Just like pickles you can find these ferments in the refrigeration section. Any of these products on the grocery store shelves are not going to offer any live active cultures.

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References for Fermented Foods Recipes and Health Benefits

The Art of Fermentation – Sandor Ellix Katz

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Easy Five Ingredient Cauliflower Dip with Miso | Vegan, GF

Thu, 21 Dec 2017 15:31:55 +0000

Everyone loves a good dip, but sometimes we need some alternatives to the classic hummus or guacamole. Introducing this simple cauliflower dip with miso – and only 5 ingredients. I’ve also included some of my favourite variations for this new favourite dip.

Why I Made This Recipe For Cauliflower Dip with Miso

This Cauliflower Dip Is Healthy

Cauliflower is in the group of cruciferous vegetables which also includes broccoli and cabbage. Cruciferous vegetables contain the phytonutrients glucosinolates and these sulfur-containing compounds are well studied and known to provide a variety of health benefits, including potentially cancer-protective.

Miso Is A Fermented Food

Miso is made by fermenting grains and soybeans, and the live-active cultures play a role in gut health. For more information on fermented foods see my post – 5 Tips On How To Improve Gut Health Naturally – Prebiotics, Probiotics & Fermented Foods.

This Is A Vegan Cauliflower Dip Recipe

Most cauliflower dips that I have come across are ‘cheesy cauliflower dips’. I’ve written about the health benefits of a plant-based diet here – The Health and Environmental Benefits of a Plant-Based Diet. You won’t miss the cheese in this dish – the miso offers that umami or ‘savoury’ flavour and is a great replacement for strong cheeses.

Notes On Making This Vegan Cauliflower Dip

Can I Use Steamed Cauliflower?

When I originally posted this recipe I used steamed cauliflower. Steaming vegetables helps to retain the maximum amount of nutrition and is often my cooking method of choice. To steam the cauliflower first cut it into bite-sized pieces and steam in a steamer for 7 minutes.

Which Miso Should I Use?

White miso is made from soybeans that have been fermented with a large percentage of rice, so it is naturally sweet in flavour. This is my favourite for this recipe as it pairs nicely with the roasted cauliflower. Red miso is made by fermenting barley and has a stronger umami flavour, which completely transforms the dish but is also delicious.

Which Oil Should I Use?

You can use any oil here, and which oil you use depends on how much you want the flavour to come out. Originally I made this recipe with camelina oil, which has a strong earthy flavour. A more neutral-tasting oil such as grape-seed or avocado oil will allow the flavours of the roasted cauliflower and miso come out.

Want Some More Cauliflower Recipes?

Low Carb Smoothie Bowl with Cauliflower and Greens

Vegan Buddha Bowls with Lentils and a Miso Tahini Dressing

Curried Chickpea and Roasted Cauliflower with Couscous

Want Some More Dip Recipes?

Healthy Oil-Free Sundried Tomato Hummus

Raw Almond Dip

Beetroot Dip with Cream Cheese

Moroccan Smokey Roasted Eggplant Dip

To finish off this Five Ingredient Cauliflower and Miso Dip I recommend serving it with roasted chickpeas for some added crunch. Simply roast your own using the Camelina Oil, or Three Farmers also prepares their own Camelina Oil roasted chickpeas for a quick and easy option.

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Easy Creamy Cauliflower Dip with Miso [Vegan, GF]

A simple five-ingredient dip made with cauliflower, creamy hemp hearts and probiotic-rich miso. A gluten-free and vegan appetizer perfect for serving with crackers, or for breakfast on some delicious seedy toast.

Course Appetizer
Cuisine Japanese
Keyword creamy cauliflower dip, vegan cauliflower dip

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 40 minutes

Servings 6

Calories 96kcal

Author Rachel @ The Conscious Dietitian

Ingredients
4 cups cauliflower steamed or roasted
2 tbsp oil avocado, olive oil or grapeseed
1 clove garlic in the skin
2 tbsp miso paste
1/4 cup hemp hearts

Instructions
Preheat the oven to 400F. Wash and destem the cauliflower. Chop it into bite-sized pieces and add to a baking tray making sure it is in a single layer. Add the clove of garlic to the baking tray as well, keeping it in the skin. Add the oil and toss the cauliflower and garlic around making sure it is well coated. Bake the cauliflower for about 30 minutes, flipping halfway, or until it is nicely browned and easily pierced with a fork.
Once the cauliflower is finished baking, remove it from the oven and add the cauliflower along with the peeled roasted garlic to a high-speed blender or food processor along with the remaining ingredients. Process until smooth. This may take up to 5 minutes and if you are using a food processor you will need to stop it a few times throughout to move the unblended cauliflower to the bottom.
Once a creamy consistency is reached remove the cauliflower dip from the blender and enjoy with crackers, on toast or however you wish.

Notes
CAN I USE STEAMED CAULIFLOWER?
Yes, steamed cauliflower will lead to a creamier dip. To steam, cut the cauliflower into bite-sized pieces and steam in a steamer for 7 minutes.

WHICH MISO SHOULD I USE?
White miso is made from soybeans that have been fermented with a large percentage of rice, so it is naturally sweet in flavour. Red miso is made by fermenting barley or other grains for a longer period and has a stronger umami flavour. You can use either miso here, white for a slightly sweeter salty flavour, and red for a more robust flavour.

IS THIS DIP GLUTEN-FREE?
Mugi miso is made by fermenting soybeans with barley which contains gluten. If you are gluten-intolerance or celiac, do not use mugi miso.

WHICH OIL SHOULD I USE?
You can use any oil here, and which oil you use depends on how much you want the flavour to come out. A more neutral-tasting oil such as grapeseed or avocado oil will allow the flavours of the roasted cauliflower and miso come out.

WHAT TO SERVE THIS DIP WITH?
To finish off this cauliflower dip you can top it with some fresh chopped herbs, or for some crunch try it with some roasted chickpeas. I like using these Low Carb Gluten-Free Crackers with Seeds to dip in my cauliflower dip, or serving it for breakfast on some quality whole-grain bread.

Nutrition
Calories: 96kcal | Carbohydrates: 4.5g | Protein: 3.6g | Fat: 7.6g | Saturated Fat: 1g | Sodium: 32mg | Potassium: 204mg | Fiber: 2.4g | Sugar: 1.8g | Vitamin C: 61.9mg | Calcium: 50mg | Iron: 1.4mg

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Medicinal Dark Chocolate Bark Three Ways [Vegan, GF]

Wed, 20 Dec 2017 01:26:44 +0000

This post for Dark Vegan Chocolate Bark Made Three Ways is sponsored by iHerb. As always the opinons are absolutly my own.

For me, nothing compares to the dedication and ingenuity of a homemade DIY Christmas Gift. The reducing, reusing and repurposing helps lessen our environmental footprint during this season of excess. Some take advantage of their handy nature, while others zone in on their crafty skills, but for me, I often gift edible Christmas presents which has included Peanut Butter Energy Balls or Toasted Muesli In a Jar in the past. This Medicinal Dark Vegan Chocolate Bark Made Three Ways is made using maple syrup and real cocoa butter for the authentic chocolate taste. Some of my favourite flavour combinations for this Chocolate Bark include Peppermint and Toasted Coconut, Cherries and Toasted Almonds, and Coffee and Cacao Nibs. This Christmas I’ve also added a little medicine (or some may say magic) to this bark for a truly healthy start to the New Year.

“Medicinal Mushrooms are on the frontier of natural and traditional medicine. Reishi and Cordyceps are two fungi with well-studied health-supportive properties including anti-viral and immune-boosting.”

This year after learning more about the natural medicines found in herbs, plants and mushrooms, I was able to truly appreciate the medicinal offerings of mushrooms after attending a weekend course by a renowned Mycologist and Herbalist Robert Rogers (see Chaga Turmeric Golden Mylk Latte). Chaga mushroom tea is something I enjoy almost daily and this Christmas I wanted to share a little piece of Mushroom Medicine with friends and family. To do this I used CocoCeps Organic Dark Cocoa Powder which contains the mycelium of Cordyceps and Reishi. I also used CafeCeps Organic Coffee which has the same mushroom properties.

Cordyceps have been well studied for their effects on strengthening the immune system, as well as potential anti-tumour properties. There is some evidence that they may be helpful as an adjunctive therapy for Chronic Kidney Disease. Both the fruiting body and mycelium have shown to express the beneficial properties; the combination of the two has shown strong hypoglycemic activity with lowered cholesterol and triglycerides in mice studies.

Reishi generally needs no introduction and is utilized mainly for its immune-enhancing, anti-tumour and antiviral properties. Previously it was argued that the main medicinal compounds are found only in the fruiting body, but recent research over the last two decades has suggested that the mycelium also contains some valuable compounds, though different from the fruiting body. For full access to all the beneficial compounds found in Medicinal Mushrooms include some mycelium, as well as another product made up of fruiting body (i.e. Chaga Tea). It is important to note that when sourcing mushrooms, always purchase organic. Mushrooms porous nature ensures they easily absorb any pesticides and fungicides. As organic standards can vary internationally opt for products grown in North America -CafeCeps and CocoCeps are cultivated and grown in the USA and certified organic.

Along with using some Medicinal Mushroom infused cacao, another aspect that sets this Dark Vegan Chocolate Bark apart from others is that it uses traditional chocolate ingredients. Traditional chocolate is made from blending the whole cacao beans into a paste and then adding sugar (and milk products if desired). It is extremely difficult to purchase whole cacao beans, cacao nibs are the closest thing I’ve found, and you require a good quality food processor to grind the beans down into a smooth usable paste. Cacao beans are made up of ~50% cacao butter, so for a simple DIY chocolate purchase cacao butter and cacao powder and blend it at a 1:1 ratio. Cacao butter also has a low melting point and is extremely stable, making it a better option then using coconut oil in your chocolate bark if you plan on keeping it out of the fridge. It is also important that any chocolate is sourced ethically (see post Ethical Chocolate Brownie), and purchasing Fair Trade ensures this.

The quantity of sugar (or maple syrup in this case) determines how dark the chocolate is. This recipe by weight is 15% sugar, making it an 85% dark chocolate. By decreasing the maple syrup to 2 tablespoons per batch this would result in a 90% dark chocolate. For a non-vegan Chocolate Bark you could also use honey.

Not everyone is on board with DIY Christmas gifts and this becomes evident when you try and step foot into a shopping mall at this time of year. During this busy time, I especially like to take advantage of online shopping. For this year’s DIY Edible Christmas Gift I used iHerb to purchase my ingredients. iHerb is great because they carry over 35,000 products. When searching for sugar-free dried fruit, I found Freeze Dried Cherries which taste excellent in this bark. I was also able to purchase an organic Peppermint Essential Oil that can be used internally. iHerb also ships to over 150 countries and provides support in 10 different languages. To spread the love iHerb is offering new customers a special offer (see here).

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Medicinal Mushroom Dark Chocolate Bark Three Ways [Vegan, GF]

A great DIY gift for the health conscious friends. This chocolate bark uses cacao enriched with Medicinal Mushrooms to offer immune-boosting benefits while enjoying your dessert. Make the bark with Peppermint and Toasted Coconut, Freeze Dried Cherries and Toasted Almonds or with Mushroom Infused Coffee and Cacao Nibs.

Course Dessert
Cuisine French

Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes

Servings 12

Calories 216kcal

Ingredients
3 cups CocoCeps Organic Dark Cacao Powder with Reishi and Cordyceps, Madre Labs
3 cups Organic Cacao Butter, Earth Circle melted
9 tbsp Maple Syrup
1 1/2 tsp Pure Vanilla Extract
Peppermint and Toasted Coconut
15 drops Organic Peppermint Essential Oil, Now Foods
1/4 cup Shredded Coconut toasted*
Cherry and Toasted Almonds
1/2 cup Freeze Dried Cherries (or dried cherries)
1/4 cup Raw Slivered Almonds, Bergin Fruit and Nut Company toasted**
Coffee and Cacao Nibs
1 tbsp CafeCeps Organic Instant Coffee with Reishi and Cordyceps, Madre Labs
1/4 cup Organic Cacao Nibs, Earth Circle

Instructions
First, prepare 3 small baking trays by lining them with parchment paper.
To prepare the chocolate base, melt the Cacao Butter in a saucepan over low heat. To make the Peppermint Chocolate Bark with Toasted Coconut combine 1 cup of Cacao Powder with 1 cup of the melted Cacao Butter in a bowl and stir until well combined. Add 3 tbsp maple syrup, 1/2 tsp vanilla and the Peppermint Oil at this point. Pour this mixture into your first baking tray, smoothing the mixture out with a spatula if needed. The chocolate should be about 1/4 to 1/2 inch thick. Place in the freezer for 5 minutes to let it set slightly.
Once the bark has set slightly add the toasted coconut. If you add this too early it will all sink to the bottom. Now place the tray back in the freezer and let set for at least 30 minutes.
To make the Cherry and Toasted Almond repeat step 2, combining 1 cup of Cacao Powder with 1 cup of the Cacao Butter, 3 tbsp maple syrup and 1/2 tsp vanilla. Once it has set for 5 minutes in the freezer add the toppings.
To make the Coffee and Cacao Nibs Chocolate Bark repeat step 2, and this time adding the Instant Coffee in with the Cacao Powder, mixing it with the remaining wet ingredients until well combined. After letting it set in the freezer for 5 minutes, add the Cacao Nibs.
Once all three barks have set in the freezer and are firm to touch, break into pieces. Store in an air-tight container in the fridge.

Notes
*To toast the coconut, place in a heavy bottom frying pan and toast for about 3 minutes over medium heat. Stir regularly to prevent burning.
**To toast the slivered almonds, place in a heavy bottom frying pan and toast for about 5 minutes over medium heat. Stir regularly to prevent burning.
Change the Sweetener: This bark can also be made using honey in place of maple syrup.
Change the Oil: Coconut oil can be used in place of cacao butter, but it will melt faster. Best to store it in the freezer.

Nutrition
Calories: 216kcal | Carbohydrates: 9.8g | Protein: 1g | Fat: 19.9g | Saturated Fat: 15g | Sodium: 11mg | Potassium: 10mg | Fiber: 2.5g | Sugar: 3g | Calcium: 150mg | Iron: 1.1mg

References

Cochrane Review: G. lucidum (Reishi mushroom) for cancer treatment

Journal of Medicinal Food: Cordyceps militaris Enhances Cell-Mediated Immunity in Healthy Korean Men

Cochrane Review: Cordyceps sinensis (a Chinese medicinal herb) for treating chronic kidney disease

Journal of Diabetes Research: Hypoglycemic Activity through a Novel Combination of Fruiting Body and Mycelia of Cordyceps militaris in High-Fat Diet-Induced Type 2 Diabetes Mellitus Mice

Immunological Investigations: Effects of ganopoly (a Ganoderma lucidum polysaccharide extract) on the immune functions in advanced-stage cancer patients.

Journal of Natural Products: Lucidenic acids P and Q, methyl lucidenate P, and other triterpenoids from the fungus Ganoderma lucidum and their inhibitory effects on Epstein-Barr virus activation.

Journal of Agriculture and Food Chemistry: Novel antioxidant peptides from fermented mushroom Ganoderma lucidum.

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Easy Almond Butter Chocolate Chip Cookies [Vegan, GF, Sugar-Free]

Fri, 08 Dec 2017 02:02:45 +0000

These delicious almond butter chocolate chip cookies are so simple to make, and oh-so delicious. The best part though? They are completely free of refined sugar and refined flour. Only whole-food ingredients for these cookies, making these cookies a healthy and nutritious dessert!

This week I participated in a festive cookie swap. Each lady brings her own cookie dough to the party, and at the party, you are able to sample a variety of cookies. At the end, you trade your cookies, package them in a beautiful assortment, and leave with finished gifts (and new recipes!). You never know what dietary requirements come up at group events so I thought I would create out a dairy-free, gluten-free, refined-sugar-free, vegan cookie recipe. These Easy Almond Butter Chocolate Chip Cookies are one of my new favourites, and will be a life-saver recipe when catering for multiple dietary restrictions.

Why I Made These Almond Butter Chocolate Chip Cookies

Almond Butter Is A Source Of Healthy Fats

Almond butter, like all nut butters, is high in monounsaturated fat. The research is very clear to state that those who regularly consume nuts or nut butters in their diets are less likely to develop heart disease or type 2 diabetes compared to those who don’t consume nuts regularly. We also know that regular nut consumption does not contribute to obesity despite their caloric content.

Almond Butter vs Peanut Butter

Although almond butter contains nearly three times as much vitamin E, twice as much iron, and seven times more calcium than peanut butter, the studies that showed cardioprotection and prevention of diabetes demonstrated benefits with all nuts at 5 servings per week (1oz serving of nuts or 1 tablespoon of nut butter).

These Almond Butter Chocolate Chip Cookies Are Free of Refined Sugar

These cookies use maple syrup instead of sugar for a natural sweetness, that won’t spike our blood sugar levels quite as quickly as regular sugar. Honey can be used as well, but the cookies will need to be cooked at a lower temperature, and for a longer amount of time (see more on substituting with honey below).

These Almond Butter Chocolate Chip Cookies Are Free of Refined Flour

I am always looking for flour-free recipes as regular white flour can spike blood sugar levels and doesn’t offer a whole-lot of nutrition. This recipe uses whole oats, which are packed full of soluble fibre which can actually help lower blood sugar levels, as well as cholesterol levels.

These Almond Butter Chocolate Chip Cookies Are Egg-Free

Don’t get me wrong, I do love eggs (see my post The Health Benefits of Eggs & Why I Eat Eggs) but am conscious that egg-free cookie recipes can be hard to come by. Whether eggs are being avoided for ethical reasons, environmental or due to food allergies, flax-eggs make a great alternative. Not only are they always on hand, they also offer some beneficial fibre and omega-3 fatty acids (see my post How To Get Your Omega-3s For The Vegetarian and Vegan) and are perfect for making no-egg almond butter cookies.

These Are Almond Butter Oatmeal Cookies

The base of these cookies is almond butter and oatmeal, making them a super healthy, flour-free cookie. Use regular traditional oats which take longer for your body to breakdown, keeping your fuller for longer and helping to keep blood sugar levels nice and stable.

Tips On Making These Almond Butter Chocolate Chip Cookies

Making Almond Peanut Butter Cookies

I love the combination of almond butter and peanut butter. To make almond peanut butter cookies, use 1/2 cup of almond butter and 1/2 up of natural peanut butter for this recipe.

Making Thin Almond Butter Cookies

As much as I love nice fluffy cookies (check out these Soft Pumpkin Cookies), I also appreciate a nice large thin cookie. I was able to achieve this by oiling a baking sheet with coconut oil, and baking the almond butter cookies right onto the baking sheet, no parchment paper needed. The cookies will naturally spread with the oil creating these delicious thin almond butter cookies.

Making Chocolate Chip Almond Butter Cookies

Instead of purchasing chocolate chips, which often have unnecessary additives and fillers in them, I suggest purchasing a quality chocolate bar and chopping it into chocolate chip sized chunks. Find a dark 80-90% dark chocolate bar and roughly chop it before adding it to the cookie batter. Make sure the chunks are relatively small, as larger chunks will prevent the cookies from forming properly.

Notes On Making These Almond Butter Chocolate Chip Cookies

Making No-Egg Almond Butter Cookies

These cookies are made egg-free by using a flax egg. I have found that the perfect combination for making a flax egg is 1 tablespoon of ground flax to 2 1/2 tablespoons of water. Mix the flax and water and let stand for about 5 minutes before adding to the rest of the cookie ingredients.

Making Vegan Almond Butter Cookies

These cookies are naturally vegan with the use of the flax-egg (see above). Make sure to use dark chocolate to avoid dairy in the chocolate.

Making Gluten-Free Almond Butter Chocolate Chip Cookies

These cookies are gluten-free with the use of certified gluten-free oats. Oats are naturally gluten-free but can become contaminated during processing. When purchasing oats, organic is best – see my post What’s In Your Bread Thats Making You Sick .

Using Honey In These Almond Butter Chocolate Chip Cookies

Honey needs to be baked at a lower temperature, and for longer. If using honey, use at a 1:1 ratio with the maple syrup and bake the cookies at 325° Fahrenheit for 15 -18 minutes.

Want Some More Healthy Cookie Recipes

I love cookies just as much as the next person, but I love healthy cookies even more! Here are a few of my favourite healthy cookie recipes:

Healthy Soft Pumpkin Cookies

Three Ingredient Peanut Butter Cookie

Did you make this Almond Butter Chocolate Chip Cookie Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!

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Easy Almond Butter Chocolate Chip Cookies - Vegan, Gluten-Free, Refined Sugar-Free

You wouldn't believe that these Easy Almond Butter Chocolate Chip Cookies are gluten-free, dairy-free, vegan and refined sugar-free. They use dark chocolate, maple syrup and oats to make these chewy and gooey treats that everyone can enjoy.

Course Dessert
Cuisine Canadian
Keyword Almond Butter Chocolate Cookie, Almond Butter Oatmeal Chocolate Chip Cookie, Almond Peanut Butter Cookies

Prep Time 10 minutes
Cook Time 11 minutes
Total Time 21 minutes

Servings 12

Calories 288kcal

Author Rachel @ The Conscious Dietitian

Ingredients
2 tbsp flaxseed ground*
5 tbsp water
1 cup almond butter natural
1/2 cup maple syrup
2 tsp vanilla extract
2/3 cup traditional oats organic
1 tsp baking soda
1/2 tsp salt
100 g block chocolate dark

Instructions
Preheat the oven to 350 degrees Fahrenheit.
To make the flax-eggs start by mixing the ground flaxseed with the water in a bowl. Set aside for about 5 minutes.
In a separate bowl combine the almond butter, maple syrup and vanilla and mix until smooth and well combined. Add the flax-eggs and combine.
In another bowl combine the dry ingredients except for the dark chocolate. Mix the dry ingredients with the wet and stir until well combined. The mixture will be very thick.
Chop the block of chocolate to make chocolate chip sized pieces and stir into the batter.
Oil a cookie sheet with coconut oil. Drop 2 tbsp of batter onto the greased cookie sheet. It is best if you do two trays of 6 cookies each because they will spread.
Cook for 11 minutes. Once done let cool on a cookie rack before storing.

Notes
*Flax-eggs work great for binding. Generally, it is about 1 tbsp of ground flaxseed (measured after the flax is ground) mixed with 2 1/2 tbsp of water to make 1 egg.

Nutrition
Calories: 288kcal | Carbohydrates: 19.7g | Protein: 4.6g | Fat: 15.4g | Saturated Fat: 3.4g | Sodium: 100mg | Potassium: 190mg | Fiber: 4g | Sugar: 10.5g | Vitamin C: 8.3mg | Calcium: 70mg | Iron: 2.2mg

References

Regular Consumption of Nuts Is Associated with a Lower Risk of Cardiovascular Disease in Women with Type 2 Diabetes

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Two-Ingredient Gluten-Free Cheesecake [Labna Cheesecake]

Wed, 22 Nov 2017 18:46:05 +0000

Tis the season for endless treats. There is no escaping them – at work, a holiday potlatch, a thoughtful edible gift. A small amount of [ideally natural] sugar enjoyed in the company of friends and loved ones is an important part of social relationships and our food culture. We know that when we do have something sweet, balancing it out with a good source of protein or healthy fat can help dampen the effect on our blood glucose (sugar) levels. This helps us to avoid the post-dessert sugar spikes and corresponding drops and for this, I am sharing my new favourite go-to healthy dessert. Labna, or yogurt cheese, is high in protein and good fats and makes the base for this two-ingredient gluten-free cheesecake. Labna is simple to make at home and what this high-protein dessert lacks in difficulty, it makes up for in taste.

“Combining a good source of protein or healthy fats with your carbohydrates or sugars helps to stabilize blood glucose levels and decrease the post-dessert sugar spikes, and corresponding drops. Try adding Greek yogurt, nuts or seeds, or nut butters to your desserts for stable blood glucose levels.”

Labna is traditionally eaten in Middle Eastern countries, often served with flatbread for breakfast with some aromatic olive oil. Some of my favourite memories of travelling in the Middle East are experiencing the breakfast ritual sitting on the cool stone floor on early desert mornings and slathering this yogurt spread onto freshly baked bread. Labna is made by straining yogurt and can be easily made at home. If the thought of messing around with cheesecloth sounds daunting, Labna can also be purchased at specialty Middle Eastern or Mediterranean Stores. The owner of Fig Deli here in Victoria assured me that topping Labna with preserved cherries makes the best gluten-free cheesecake around – and he is right!

To make your own Labna for this gluten-free cheesecake be sure to use a good quality yogurt. The only yogurt I use and recommend is Tree Island Greek yogurt. Tree Island yogurt is made right here on Vancouver Island, but it is also available all across the lower mainland of BC and as far away as specialty stores in Ontario and Quebec. They use grass-fed dairy which is naturally higher in omega-3 fatty acids. The yogurt is naturally creamy due to its 6.5% M.F. and does not use any funky ingredients like thickeners, gelatin, or protein powder.

So what is the second ingredient? This Labna gluten-free cheesecake is topped with Homemade Honey Sweetened Strawberry Jam, gifted by a talented friend. It also tastes great with Wild Blackberry Jam, as well as preserved cherries. I know that technically it is not a two-ingredient cheesecake, but at this time of year who doesn’t have a fridge full of homemade jams? The combination of the thick and creamy Tree Island homemade Labna, topped with the sticky sweet homemade jam makes this simple gluten-free cheesecake an easy bet for your next holiday gathering.

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Two-Ingredient Gluten-Free Cheesecake

This cheesecake is based on the yogurt cheese Labna. To make this at home simply purchase a high quality full fat Greek yogurt such as Tree Island Yogurt and strain with a cheesecloth for 12-18 hours. Top with your favourite homemade jam."

Course Dessert
Cuisine Mediterranean
Keyword Dessert, Gluten-Free, Refined Sugar-Free

Prep Time 10 minutes
Setting Time 12 hours
Total Time 12 hours 10 minutes

Servings 4 people

Calories 130kcal

Ingredients
3 cup Greek yogurt plain
1/4 cup jam homemade

Instructions
Cut 3 pieces of cheesecloth, about 12x12 inches, and layer onto a strainer.
Add the Greek yogurt, and place the strainer over a rimmed dish or shallow bowl to catch the liquid whey.
Leave in the fridge for at least 12 hours, or up to 24. I find that 12 hours works just fine for the consistency, but generally how the days work when I am ready to serve it at least 18 hours have gone by.
Top it with your favourite homemade jam. It is ready to serve!
You can reuse the cheesecloth. Simply rinse it well under running water to remove any chunks of yogurt. I like to then put the cheesecloth in a bowl and cover it with boiling water to help sterilize it. Dry well before storing.

Notes
Add some crunch: Top with some candied peacans or almonds, roughly chopped
Make it a one-ingredient cheesecake: Use Tree Islands flavoured yogurts. I love their Chai Latte or Orange Blossom and Cardamon.

Nutrition
Calories: 130kcal | Carbohydrates: 12.1g | Protein: 6.9g | Fat: 6.3g | Saturated Fat: 4.6g | Sodium: 90mg | Potassium: 130mg | Fiber: 0.2g | Sugar: 11.6g | Vitamin C: 6.6mg | Calcium: 120mg | Iron: 0.4mg

The post Two-Ingredient Gluten-Free Cheesecake [Labna Cheesecake] appeared first on The Conscious Dietitian.

Chaga Benefits & Chaga Turmeric Golden Milk Latte

Tue, 14 Nov 2017 15:37:00 +0000

Chaga mushrooms have recently been making regular appearances in healthy food stores and wellness websites but they have actually been used medicinally for centuries. I’ve compiled the latest research on chaga mushrooms and included my favourite way to consume them – in a delicious chaga turmeric golden milk latte.

We are blessed here in Canada to have wild Chaga mushrooms growing on our own birch trees, offering us wild medicine chaga benefits from mother nature herself. Chaga tea offers a slight vanilla flavour which tastes great on its own, and also makes a great base for a chaga turmeric golden milk latte. The combination of the immunoprotective chaga benefits and the anti-inflammatory aspects of turmeric make this an essential cold-weather drink to help nourish and nurture the body.

Making This Chaga Turmeric Golden Milk

What Is Chaga?

How To Prepare Chaga

What Is Golden Milk?

More Medicinal Mushroom Recipes

More Turmeric Recipes

What Are Chaga Mushrooms?

The Health Benefits of Chaga Mushrooms

The benefits of chaga mushrooms come from their rich source of beta-glucans which display immunomodulating effects. The betulinic acid from the Birch trees is also a potent antioxidant and has anti-tumour properties in vitro. Chaga has been widely used in folk medicine in Russia, Poland, and other Baltic countries for a wide variety of gastric problems, cancer, tuberculosis, as well as heart and liver concerns.

How Chaga Was Used By Traditional Indigenous Canadians

Cliﬀord Cardinal, Assistant Professor of Family Medicine at the University of Alberta is a Cree medicine man and he boils chaga for viral-related conditions, in the form of ingested tea. The Gitksan First Nations of British Columbia used the lit black “coals” of the fungi to relieve rheumatic pain. Chaga also produces a sweet-smelling incense and may be added to ceremonial smoking pipes to ensure a continuous burn.

How Does Chaga Mushroom Grow?

Chaga grows as a sterile conk on birch trees, where the bark has been compromised. Rather than displaying a parasitic relationship with dead or dying trees, chaga has a symbiotic relationship with Birch, exchanging in a way that benefits both organisms. Chaga can impressively pull nutrients out of the soil that the roots of the tree are unable to get at.

What Are The Active Compounds Found In Chaga Mushrooms?

According to Robert Rogers of the University of Alberta chaga contains a number of compounds that can be found in numerous other herbs and mushrooms, including polyphenols, melanins, beta-glucans, sterols, triterpenes, amino acids, etc.

Sustainability and Ethical Harvesting of Chaga Mushrooms

As blessed as we are to have this highly medicinal wild mushroom growing on our soil, we need to consider the sustainability of this potentially vulnerable medicine. Overharvesting is happening as we speak, and with Chaga mushrooms only appearing on 0.025% of Birch trees this makes it all the more important that we purchase Chaga from a reputable source. Be sure to ask where your chaga mushrooms come from. I’ve purchased mine from Harmonic Arts, a company that practices sustainable harvesting.

How to Prepare Chaga Mushrooms

If you are now sold on this powerful mushroom, here are some simple instructions on how to prepare chaga mushroom tea which can be used as a base for any drinks, including the golden milk recipe below. Chaga mushrooms can come in larger chunks or small granules.

Bring water to a boil in a saucepan, then turn down the heat and add the chaga.

Lightly simmer for 20 minutes to 5 hours with the lid half on, stirring occasionally.

Strain out the mushrooms and save them for another re-brew. Serve the chaga tea as desired.

The leftover chaga chunks or chaga grounds can be re-brewed or stored in the fridge to brew again later. Up to 20% of the bioactive compounds are released with each brew so it is a good idea to brew the chaga at least 3-4 times.

The flavour has been compared to that of a sweet mild coffee with hints of vanilla.

Add all ingredients to a blender and blend until smooth.

What Is Turmeric Golden Milk?

Golden Milk is a modern spin on the Auryvedic drink of warm milk and turmeric. Golden Milk is often made with coconut milk as the liquid base, and as the fat source to facilitate absorption of fat-soluble compounds.

How To Make This Chaga Turmeric Golden Milk

This Turmeric Golden Milk recipe uses hemp milk from our own Canadian grown hemp seeds which offer a creamy consistency that rivals that of coconut milk (see Hemp Milk Nutrition & Hemp Milk Recipe). Use brewed chaga tea and blend with turmeric, ginger, cinnamon and dates to make this nourishing and warming drink which is great served hot or cold. I’ve included detailed instructions on how to make a Turmeric Latte Recipe with Ginger here.

Want More Medicinal Mushroom Recipes?

Try these other recipes that feature medicinal mushrooms:

Simple Orange Chocolate Oatmeal For Breakfast with Reishi Mushroom

Medicinal Dark Chocolate Bark Three Ways

What More Turmeric Recipes?

Big fan of turmeric as well? Try these delicious recipes that feature turmeric.

Turmeric Golden Milk Smoothie Bowl

Butternut Squash Curry Lentil Soup with Turmeric

Simple Turmeric Latte Recipe with Ginger

Dandelion Root Latte with Turmeric and Ginger

Raw Nori Stix Recipe

Want To Pin this Recipe For Later?

DID YOU MAKE THIS Chaga Turmeric Golden Milk? Let me know how it turned out! Leave a comment below, or share it on Pinterest. If you take a photo of your recreation for Instagram, tag me @THECONSCIOUSDIETITIAN so I can see it!

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Golden Milk Latte with Chaga

Chaga tea's potential health benefits range from reducing inflammation to helping with stress. When combined with anti-inflammatory turmeric and health-boosting ginger this Turmeric Golden Milk Latte is as delicious as it is nourishing.

Course Drinks
Cuisine American
Keyword Chaga Tea, Golden Mylk, Turmeric Latte Vegan

Prep Time 10 minutes
Boiling Time 20 minutes
Total Time 10 minutes

Servings 2

Calories 166kcal

Author Rachel @ The Conscious Dietitian

Ingredients
1/3 cup hemp hearts (+ 1/4 cup of water or chaga tea)
1 3/4 cups chaga tea warm
2 " piece turmeric root fresh
2 " piece ginger root fresh
2 tsp maple syrup or 1 date
1/4 tsp cinnamon ground (or cinnamon stick)
1/8 tsp black pepper ground

Instructions
To prepare the chaga tea, boil chaga chunks in water for 20 minutes, up to 5 hours. Strain out the chunks and reserve for a re-brew. Option to add a cinnamon while boiling the chaga.
Peel the turmeric and ginger if they are not organic, then slice and add to a food processor or Vitamix. Add the hemp hearts and 1/4 water or chaga tea, maple syrup or dates, ground cinnamon (if the cinnamon stick wasn't used) and pepper.
Blend until a nice hemp milk is formed. Now add 1 3/4 cup of warmed chaga tea and blend until well combined. Adding the hot liquid last allows for a longer blending of the hemp hearts, turmeric and ginger so a creamier consistency can be achieved.
Option to strain mixture for a silkier latte. I like to save the strained ingredients and add to my morning oatmeal. Serve warm.

Notes
Instructions on how to brew chaga tea:

Bring water to a boil in a saucepan, then turn down the heat and add the chaga.

Lightly simmer for 20 minutes to 5 hours with the lid half on, stirring occasionally.

Strain out the mushrooms and save them for another re-brew. Serve the chaga tea as desired.

The leftover chaga chunks or chaga grounds can be re-brewed or stored in the fridge to brew again later. Up to 20% of the bioactive compounds are released with each brew so it is a good idea to brew the chaga at least 3-4 times.

Nutrition
Calories: 166kcal | Carbohydrates: 6.7g | Protein: 9g | Fat: 16.6g | Saturated Fat: 1.4g | Sodium: 1mg | Potassium: 40.3mg | Fiber: 3.1g | Sugar: 2.8g | Vitamin C: 8.3mg | Calcium: 25mg | Iron: 3.4mg

References for Chaga Benefits

Robert Rogers – The True Tinder Conk – Chaga
Harmonic Arts – Chaga Mushrooms
Betulinic Acid – Betulinic Acid for Cancer Treatment and Prevention

The post Chaga Benefits & Chaga Turmeric Golden Milk Latte appeared first on The Conscious Dietitian.

Pumpkin Spice Trail Mix + Oatmeal Topper

Wed, 25 Oct 2017 23:39:38 +0000

This is the best way to get into the festive season, making a big batch of pumpkin spice trail mix to use as you please. I love adding it to my morning oatmeal, but it is also great as a snack on it’s own, or tossed in a roasted squash salad. This Pumpkin Spice Trail Mix recipe is sponsored by iHerb

In autumn we all take a deep breath out, our memory box filled with summer adventures and good times, as we slowly make the transition into winter. For me, autumn is time to turn the oven back on to prepare meals for family and friends, and also start trialling holiday recipes and edible gifts. In our busy lives, we can all appreciate a versatile dish, something that can be used in multiple ways. That’s why I created this Pumpkin Spice Trail Mix and Oatmeal Topper because that’s exactly what it is. As a trail mix, it can be enjoyed as a quick and filling afternoon snack, or perhaps given to friends or coworkers as a holiday gift. As a meal, it tastes great added to your warming bowl of oatmeal or sprinkled on your next roasted winter squash salad. I’ve included more ideas below on how to enjoy this tasty holiday essential pumpkin spice trail mix and some tips on how to maximise the nutritional quality.

“Pumpkin spice mix is comprised of cinnamon, ginger, cloves, allspice, and nutmeg. Choosing organic spices means your spices will not have been exposed to irradiation, and the farmers growing the spices generally agree to follow sustainable agricultural practices.”

What makes this pumpkin spice trail mix unique is that it doesn’t use any oil or added sugar. We are getting a good amount of healthy fats from the nuts and seeds without needing to add an isolated fat source. The raisins add just the right amount of sweetness so you aren’t missing the sugar coated nuts. You may be wondering why cranberries didn’t make an appearance in this autumn dish – the reason? Cranberries are generally soaked in an apple juice or sugar, and use added sunflower oil for moisture. For a more local item, you could try dehydrated blueberries or even rose-hips!

Maximising Nutritional Quality of Nuts

Health Benefits of Nuts and Seeds

Nuts and seeds are rich in an array of vitamins and minerals including vitamin E, B-vitamins, calcium, magnesium, copper, phosphorous, potassium, manganese, and zinc. Evidence has shown that regular consumption reduces the risk of cardiovascular disease and diabetes, and has beneficial effects on hypertension, cancer, and inflammation. In a world filled with endless adultered and processed snack options, making it simple to reach for some tasty nuts and seeds may be all the motivation you need to make the better choice.

Soaking Nuts

One thing I have not included in this recipe is instructions for soaking or sprouting nuts and seeds. For those following a plant-based diet, this can be especially helpful in ensuring you are meeting all your mineral needs. Both soaking and sprouting help reduce a component of nuts and seeds called phytate which binds to minerals in the nuts and seeds making them unabsorbable by the body.

Roasting Nuts

If you do not rely on nuts and seeds for a large portion of your minerals then it is not as necessary to take this extra step. Roasting your nuts can also reduce some of the phytate levels, as with this pumpkin spiced trail mix. Nuts such as almonds contain a compound called acrylamide which when heated over 260 degrees Fahrenheit / 130 degrees Celsius is carcinogenic in experimental animals. B-vitamins are also not heat-stable and are better roasted at a lower temperature.

Notes On This Pumpkin Spice Trail Mix

Recipe For Pumpkin Spice Mix

I’ve included a basic recipe for making your own Pumpkin Pie Spice Mix. The recipe makes just over ¼ cup of spice mix, or five 1 tbsp servings, so you will have leftovers to do as you please. I would suggest adding it to a Pumpkin Spiced Latte, mix it into a Chia Seed Pudding, your favourite Steel-Cut Oats recipe, or add it to your favourite cookie recipe! I love keeping extra pumpkin spice mix in my cupboard during the autumn season to have on hand when needed.

Ideas On How To Use Pumpkin Spice Trail Mix

Once you have made this pumpkin spice trail mix, you will have endless opportunities to use it in recipes and gifts.

To get the best out of the Pumpkin Spiced Trail Mix;

Add it to your morning bowl of oatmeal

Top off your next smoothie bowl with a sprinkle

Use it on your next baked squash and kale salad

Serve it on top of roasted yams

Mix it with some leftover quinoa for breakfast, topped with homemade Hemp Milk

Leave it out at your next dinner party for some healthy nibblies before or after dinner

Bring ¼ cup with you to work to help resist the temptations of all the seasonal treats

Make a double batch and fill mason jars, tying a bow around the top and giving it as a Thanksgiving or Christmas gift

Alongside versatile recipes, we also appreciate the convenience of online shopping. I have found that not only does purchasing your groceries online save time, it is also often cheaper with better quality ingredients. Whether you’re busy working five days a week, or find it difficult to leave the house with a trail of little kiddos, the convenience of online grocery shopping is unequivocal. I use iHerb because of the variety of products they carry, with over 5,000 grocery products I could easily find the organic spices, nuts, and seeds I was looking for. When researching which dried fruit to use I could read the product labels right from my home to avoid any that used added sugar or oil. They also have the added bonus of shipping to 160 different countries, and the Customer Service team provides support in 10 languages.

I hope I have inspired you to turn the oven on [at a low heat] and make your own homemade pumpkin spice trail mix. If you need some more motivation to make this healthy treat, iHerb has offered shoppers $5 off your first order over $20!

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Pumpkin Spice Trail Mix and Oatmeal Topper

This Pumpkin Spice Trail Mix is rich in the flavours of cinnamon, allspice, ginger, cloves, and nutmeg. You have the option of using pumpkin pie filling to add that dimension of autumn flavours. Play around with different dried fruits, looking for an organic and unadulterated one. Add it to your oatmeal breakfast and enjoy the autumn pleasures.

Course Side Dish
Cuisine American
Keyword Breakfast, Gluten-Free, Oatmeal, Pumpkin Spice, Snack, Vegan, Whole30

Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes

Servings 20 (1/4 cup serves)

Calories 145kcal

Ingredients
3 tbsp Bob Mills Organic Golden Flaxseed ground
3 tbsp water
1 cup Now Foods Organic Raw Almonds unsalted
1 cup Now Foods Raw Pecans unsalted
1 cup Now Foods Organic Raw Cashews unsalted
1 cup Now Foods Organic Raw Sunflower Seeds unsalted
1 cup Now Foods Organic Raw Pepitas unsalted
2 tbsp Pumpkin Spice Mix see recipe below*
1 tsp sea salt
1 cup Made in Nature Organic Raisins
1/4 cup Pumpkin Pie Filling optional
Pumpkin Spice Mix
3 tbsp Simply Organic Cinnamon ground
2 tsp Simply Organic Ginger ground
2 tsp Simply Organic Nutmeg ground
1 1/2 tsp Simply Organic Allspice ground
1 1/2 tsp Simply Organic Cloves ground

Instructions
Preheat the oven to 200 degrees Fahrenheit / 95 degrees Celsius
Mix the ground flaxseeds and water in a bowl and set aside.
Combine the nuts and seeds in a large mixing bowl. Add the ground flaxseed and water mixture and stir well to combine.
If you are using pumpkin pie filling add it now, and stir well to combine.
Next mix the pumpkin pie spice mix (see recipe below) and salt in a bowl. Add to the nuts and seed mix and stir well.
Place mixture on a lined baking dish and bake in the oven for 60 minutes.
Once it is ready, wait until it is cooled before storing. Add the raisins. Store in a glass container in the refrigerator away from heat and light.
Pumpkin Spice Mix
Mix all spices together. This recipe makes five 1 tbsp servings. Store extra spice mix in a sealed glass container away from sunlight and heat.

Notes
How to serve it: Serve it on top of your favourite oatmeal, on top of a baked squash salad, or on top of your morning smoothie bowl.
Simplify it: If you don’t have all the ingredients for the pumpkin pie spice mix, use 1 tbsp of ground cinnamon instead.
Make it lower sodium: Use only ½ tsp of sodium.
Add a little sweetness: Add 1 tbsp of organic cane sugar with the spices.

*Making your own pumpkin pie spice mix is so simple and so versatile. Use it here to flavour your healthy Pumpkin Spiced Trail Mix, or try adding it to cookies, loaves, oatmeal, lattes or in this kefir smoothie, replacing the berries with banana. This recipe makes five 1 tbsp servings. Store leftovers in a glass air-tight container to use as needed.

Nutrition
Calories: 145kcal | Carbohydrates: 8.8g | Protein: 4g | Fat: 11.3g | Saturated Fat: 1.3g | Sodium: 130mg | Potassium: 155mg | Fiber: 4g | Sugar: 3.6g | Vitamin C: 2.5mg | Calcium: 25mg | Iron: 1.1mg

References For Pumpkin Spice Trail Mix

Health Benefits of Nut Consumption:Nutrients 2010.
Government of Canada: Acrylamide.

The post Pumpkin Spice Trail Mix + Oatmeal Topper appeared first on The Conscious Dietitian.

Blueberry Kefir Post-Workout Snack

Mon, 16 Oct 2017 17:05:03 +0000

This blueberry kefir post-workout snack is a perfect way to nourish your body after the impacts of exercise. Kefir offers beneficial bacteria for gut health, while chia seeds help to feed these beneficial bacteria so they will stick around for longer.

Every day there is new research emerging on the importance of our gut and resident microbes. From influencing the risk of diabetes to obesity, and anxiety to depression, we know that our tiny little microbes rule our world and we are just starting to understand how to keep them happy. Kefir is a fermented milk drink that contains a large number of beneficial bacteria; aiming for at least one fermented food a day is a good habit to get into and helps ensure a healthy colony of good bacteria is residing in our gut.

Alongside the beneficial bacteria, this Blueberry Kefir Post-Workout Snack also has the perfect ratio of carbohydrates and proteins for a post-workout snack. By offering a quick refuel and a load of beneficial bacterial this post-workout snack really can be, and should, enjoyed at any time of the day.

Making This Kefir Chia Pudding

Nutritional Benefits of Ingredients

Post-Workout Nutrition

Instructions

Top Tips

More Recipes

Nutritional Benefits

Kefir and Probiotics

Kefir typically contains three times the amount of probiotic cultures compared to yogurt. It also uses 10 to 20 different types of probiotic bacteria and yeasts while most yogurts use only a few. Kefir offers around 40 billion probiotic organisms per half-cup. For more information on probiotics and gut health see 5 Tips On How To Improve Gut Health – Prebiotics, Probiotics and Fermented Foods.

Chia Is A Prebiotic Food

Diet plays a huge role in making sure our beneficial bacteria are thriving, and the food that our good bacteria like to eat are prebiotics or foods high in fibre which includes chia.

The chia seeds found in this post-workout snack are rich in dietary soluble fibres which are fermented by the good bacteria in the gut and transformed into SCFA – that’s short-chain fatty acids – which support the health and healing of cells in the small and large intestine. For more on prebiotics see my Prebiotic Chickpea Smoothie Bowl.

For more information on the health benefits of chia see my post Chia vs Flax vs Hemp – Which is Healthier and More Sustainable.

Berries Are High Fibre

Berries are very high in fibre thanks to their high surface area of skin and many little seeds. The fibre works to support our gut health, and the antioxidants in berries help with our body’s repair process (see post What Are Antioxidants Good For).

Post-Workout Nutrition

Exercise-Induced Stress

We know that stress can negatively influence our gut bacteria, and we also know that exercise can help manage stress. After an intense exercise session, it is important to refuel your body properly. When you do weight training you create little micro-tears in your muscles and our body needs to repair these to build stronger muscles.

Protein Post Work-Out

To make sure our micro-tears in our muscles repair and rebuild, we need to ensure we refuel with a good amount of protein. Depending on your body weight an aim of 15-25g of protein within 30 to 60 minutes of working out is generally recommended.

Carbohydrates Post Work-Out

Our bodies are also looking for some post-workout carbohydrates to replenish their muscle glycogen stores and to signal for insulin to allow amino acids (alongside glucose) to enter the muscle cells. Fruit is usually my go-to for a healthy, quicker acting carbohydrate.

Instructions

If you have ever made chia pudding before (see my Chia Pudding with Wild Rice), you will know they can be as simple as mix and let sit.

For this kefir chia snack, mix the chia with the kefir using a whisk to get rid of the clumps. Option to add pure vanilla extract. Let the mixture set in the fridge for 4 hours or overnight. Top with berries in the morning. I love using frozen berries in the summer for a nice refreshing treat

Top Tips

Use Fresh Kefir

The closer the kefir is to its expiry date, the less probiotic cultures will be alive. Consuming fresh kefir, or kefir furthest away from its expiry date will ensure the maximum amount of beneficial cultures.

Fruit Alternatives

Use any fruit you like. Bananas are a great post-workout snack if you need that larger hit of carbs (ie post a more strenuous workout where glycogen repletion is necessary).

Fresh vs Frozen Berries

This recipe uses frozen berries for a nice refreshing treat. If you prefer not to eat berries while they are frozen, mix the frozen berries into the chia and kefir and let them defrost for the 4 hours setting time, or overnight. Or option to use fresh berries instead.

Flavour Additives

Try adding 1/2 teaspoon of ground cinnamon, 1 teaspoon of honey or maple syrup or 1 tablespoon of homemade jam to the chia and kefir before letting it set. For a chocolate kefir chia pudding whisk in 1 tbsp of cacao powder and 1 tsp honey.

Want Some More Chia recipes?

Chia Pudding with Wild Rice

Gluten-Free Seed Cracker

Prebiotic Chickpea Smoothie Bowl

Did you make this Blueberry Kefir Post-Workout Snack? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

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Blueberry Kefir Post-Workout Snack

This post-workout snack offers up to 80 billion probiotic organisms per serving and the perfect ratio of carbohydrates and protein to help replenish and refuel after a session at the gym or an intensive yoga workout. You can even enjoy it as a quick and filling breakfast or as an afternoon snack to help tide you over until dinner. I love eating my blueberries frozen for a nice refreshing but, but option to defrost them first if desired.

Course Snack
Cuisine American
Keyword Chia Seed Pudding, Kefir Recipe, Post-Workout Snack recipe

Prep Time 5 minutes
Setting Time 4 hours
Total Time 4 hours 5 minutes

Servings 1

Calories 320kcal

Author Rachel @ The Conscious Dietitian

Ingredients
1 cup organic kefir plain
1/4 cup chia seeds dry
1 cup frozen blueberries plus more for serving*
1/2 tsp vanilla extract optional

Instructions
Combine the kefir and chia seeds in a bowl or mason jar and mix until well combined. Add vanilla if using.
Cover and let sit in the refrigerator for at least 4 hours, or overnight.
When ready to serve, mix in frozen berries until well incorporated.*
Serve with more berries on top if desired.

Notes
Use Fresh Kefir
The closer the kefir is to its expiry date, the less probiotic cultures will be alive. Consuming fresh kefir, or kefir furthest away from its expiry date will ensure the maximum amount of beneficial cultures.

Fruit Alternatives
Use any fruit you like. Bananas are a great post-workout snack if you need that larger hit of carbs. If using bananas, slice them on fresh in before you are ready to eat.

Fresh vs Frozen Berries
If you prefer not to eat berries while they are frozen, mix the frozen berries into the chia and kefir and let them defrost for the 4 hours setting time, or overnight. Or option to use fresh berries instead.

Flavour Additives
Try adding 1/2 teaspoon of ground cinnamon, 1 teaspoon of honey or maple syrup or 1 tablespoon of homemade jam to the chia and kefir before letting it set. For a chocolate kefir chia pudding whisk in 1 tbsp of cacao powder and 1 tsp honey.

Nutrition
Calories: 320kcal | Carbohydrates: 45g | Protein: 15g | Fat: 12g | Saturated Fat: 1.6g | Sodium: 110mg | Potassium: 450mg | Fiber: 16g | Sugar: 26g | Vitamin C: 5mg | Calcium: 490mg | Iron: 1.6mg

The post Blueberry Kefir Post-Workout Snack appeared first on The Conscious Dietitian.

Is Your Wheat Intolerance Due To Glyphosate In Canadian Bread?

Wed, 31 May 2017 15:31:56 +0000

Wheat intolerance is on the rise, but maybe it is not the gluten or fructans to blame. Maybe we need to consider the amount of glyphosate – the herbicide and crop desiccant that is used on Canadian wheat.

Gluten-free is all the buzz, and many people feel better when they cut out wheat. But what if it isn’t only gluten – a protein found in wheat, barley and rye – that is causing the problem? Or even fructans, the high FODMAP foods (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that are often blamed for IBS symptoms (Irritable Bowel Syndrome).

Canada has been using the highly criticized herbicide glyphosate in the harvesting of wheat products, and scientists and medical professionals have proposed that maybe it’s the herbicides residue that our bodies are reacting to. Could it be that the demonizing of gluten has drawn attention away from the potential effects of this industrial agricultural practice?

A History of Glyphosate In Canada

What is Glyphosate and How Are We Exposed To It?

Glyphosate is the active ingredient in Monsanto’s Ready Roundup. Since being off-patent in 2007, glyphosate is being used in hundreds of herbicide products around the world. Glyphosate residue has been identified in our food supply and water, as well as in our forests.

What Does Glyphosate Do?

Glyphosate is a very potent chemical that kills plants. We don’t want to kill most plants, so it has been called a “weed killer”. Many crops have been genetically modified to be resistant to glyphosate products (see post Genetically Modified Food Pros and Cons – For Our Health & The Environment). This means that large amounts of glyphosate can be sprayed on genetically modified crops, killing the weeds around it but not the crop itself.

Glyphosate and Cancer

In 2015 the World Health Organization’s (WHO) cancer group International Agency for Cancer Research (IARC) classified glyphosate as a probable carcinogen (1). Soon afterwards, the US EPA deemed that glyphosate is “not likely to be carcinogenic to humans,” making it quickly evident that separating science from politics and economic interests would be difficult for glyphosate (2).

Other Glyphosate Health Risks

Some research has documented that glyphosate could be an endocrine disruptor. It may also disrupt our beneficial gut bacteria, damage the DNA in human embryonic, placental and umbilical cord cells and be linked to birth defects and reproductive problems in laboratory animals (3).

Agricultural Lands in North America

Glyphosate in Wheat In Canada

What is Glyphosate Doing In Our Wheat?

Ready Roundup is sprayed in high amounts on crops that are genetically engineered to be resistant to the herbicide, meaning you can spray large amounts on the crops to kill the weeds while the crop remains resistant.

Wheat in Canada is not genetically engineered, so it is not resistant to glyphosate. Since 2000 or so, the USDA and Agriculture Canada has been advising farmers to spray their wheat (as well as oats, barley, edible beans and cane sugar) with glyphosate to kill and dry their crops one to two weeks before harvest. This practice, also known as desiccation, helps farmers get their crops to dry evenly, and can lead to an earlier harvest.

How Much Glyphosate Is In Our Wheat?

In Canada, it is estimated that 90 to 95 percent of non-organic wheat acres in Manitoba and Saskatchewan are sprayed pre-harvest with glyphosate. While the pre-harvest use of glyphosate may account for a small amount of overall use of the herbicide (~2%), it may account for up to half of our dietary exposure (~50%).

Glyphosate Residue In Our Food

Canada’s food regulator has found traces of glyphosate in nearly 30% of a sample of 3,200 products tested. Around 1.3% of samples were above the acceptable limit with the majority coming from grain products.

Canadian Food and Inspection Agency

Glyphosate Toxicity and Our Health

Is Glyphosate in Wheat and Non-Celiac Gluten Sensitivity Linked?

With incidences of Celiac Disease and Gluten Intolerance on the rise, it is sensible to consider all the potential instigators. Along with the increase in glyphosate residue in our wheat products is our increased consumption of wheat products through processed foods – cookies, breads, muffins, granola bars and crackers. Correlation does not equal causation, but something to consider as we still don’t have a solid evidence-based reasoning for the increase in non-celiac gluten sensitivity.

*celiac disease is an autoimmune condition and there is no link between high wheat intake and diagnosis of celiac disease.

Glyphosate and Our Microbiome

Glyphosate kills weeds by interfering with the shikimate pathway in a plant, a metabolic sequence that synthesizes vital aromatic amino acids which are the building blocks for proteins. Glyphosate disrupts the shikimate pathway and this enzyme, though not found in people or pets, is present in many beneficial bacteria that inhabit the human mucous membranes, skin and gut.

Therefore, despite the fact that glyphosate is not directly affecting our enzymes, it is disrupting the millions of bacteria, fungi and other microorganisms that inhabit us, that rely upon the shikimate pathway. This direct effect on our microbiome may at least partially related to our growing intolerance to gluten and other foods, amongst other health concerns.

Glyphosate and Cancer

In March 2015, IARC classified glyphosate as “probably carcinogenic to humans”. This was based on “limited” evidence of cancer in humans (from real-world exposures that actually occurred) and “sufficient” evidence of cancer in experimental animals (from studies using pure glyphosate) (4). California has become the first state to list Glyphosate to the state’s Proposition 65 list of chemicals known to cause cancer (5).

Legumes and Pulses

Glyphosate Environmental Issues

Glyphosate and Soil Health

Glyphosate works by stressing the soil, which in turn stresses the plant so it starts to produce more ‘fruit’ in the short run. By stressing the plant we get it to make more seeds in a last-ditch effort at survival, so yes we will get a better yield but eventually, this will lead to a sick plant.

Glyphosate functions as an antibiotic, antifungal and antiparasitic (it interestingly has never been patented as a weed killer). Because it functions as an antibiotic, it kills the beneficial bacteria in the soil that are responsible for synthesizing nutrients in our food, just as it disrupts our beneficial gut microbiota (see above).

Glyphosate and Monarch Butterflies

Glyphosate is not only a concern for human health but also holds the primary role in the abrupt decline of monarch butterfly populations. The use of this herbicide has virtually eradicated milkweed, the sole food source for monarch larvae, in corn- and soy-growing regions of North America. In 2014 Monarch butterfly were found in only 1.7 acres during hibernation in Mexico, compared to a high of 45 acres in 1996.

What’s Next for Glyphosate Use In Canada

Glyphosate Continues to Be Used In Canada

This April 2017, Heath Canada dismissed evidence in its re-evaluation of glyphosate with the decision to continue its registration in Canada. Europe soon followed. Last year WHO stepped back its statement, saying glyphosate was “unlikely to pose a carcinogenic risk to humans from exposure through the diet.” For many, this decision is unfortunate and glyphosate continues to contaminate our food, waterways and environment. Many activist groups, organic farmers and passionate scientists are working to bring awareness to this growing issue in Canada.

Is Glyphosate Affecting Your Health?

If you suspect this herbicide could be contributing to any health problems, or if you would prefer to decrease your exposure to it, then try purchasing organic wheat, barley, oats and legumes products when possible. If you would like to help the decreasing populations of monarch butterflies consider planting Milkweed. Seeds can be obtained for free or by donation at Save Our Monarchs website.

More Post on Genetically Modified Foods

Are Genetically Modified Foods Bad For My Health And The Environment?

What Is Flexitarian? The Environmental Sustainability of Eating Meat

Canada GMO Salmon Eggs Approved

Which Foods Are Genetically Modified?

References
1) World Health Organization

2) How did the US EPA and IARC reach diametrically opposed conclusions on the genotoxicity of glyphosate-based herbicides? Environmental Science Europe. 2019.

3) The Ramazzini Institute 13-week pilot study glyphosate-based herbicides administered at human-equivalent dose to Sprague Dawley rats: effects on development and endocrine system. Environmental Health. 2019.

4) IARC Monograph on Glyphosate

5) Prop 65 Listing and the Fight for a California Glyphosate Warning

The post Is Your Wheat Intolerance Due To Glyphosate In Canadian Bread? appeared first on The Conscious Dietitian.

Smokey Moroccan Aubergine Dip

Tue, 18 Apr 2017 02:41:51 +0000

This smokey Moroccan Aubergine Dip is straight from Morocco. The recipe was shared with me in a cooking class in Marakesh and is as authentic as it gets. This is a great healthy dip recipe that tastes great with flatbread, seedy crackers, or as a spread for sandwiches or wraps!

Moroccan really is the place to adventure if you are a foodie – from couscous Fridays to tagine breakfasts, just not enough days to try it all. I’ve shared my love for Moroccan cuisine with this Easy Moroccan Couscous Salad with Raisins. Now I want to share this Smokey Moroccan Aubergine Dip, also known as Zaalouk, which packs a whole lot of flavour with such simple ingredients.

Why I Made This Smokey Moroccan Aubergine Dip

An Authentic Moroccan Eggplant Dip

We knew before we left home that we wanted to do a cooking class. With so many on offer in Marrakesh, we did our research and decided on Café Clock because of their contribution to the vibrant art scene. Among the dishes we prepared that day, this Smokey Moroccan Eggplant Dip or Zaalouk was so unlike anything we commonly consume in North America.

This Dip Is Good For Diabetics

Eggplants are one of the best sources of soluble fibre which is not only important for helping keep us regular but also with regulating blood sugar and cholesterol levels. Other foods that are high in soluble fibre include oats, legumes and avocados.

This Dip Is Good For Gut Health

Soluble fibre is also a potent prebiotic food and keeps our friendly bacteria happy. Prebiotics feed the probiotics, or friendly bacteria in our gut. I’ve written more about the importance of prebiotics in 5 Tips On How To Improve Gut Health Naturally – Prebiotics, Probiotics & Fermented Foods.

A Grilled Eggplant Dip

The secret to the smokey flavour is to grill the eggplants over an open flame. This is what really sets this dip apart from other eggplant dips. If you don’t have an open flame see my tips below.

Tips For This Smokey Moroccan Aubergine Dip

How To Grill Eggplants

This recipe uses mini eggplants, but you can also use larger ones. To roast eggplants over an open flame on a gas stove first pierce a few times with a fork to vent, otherwise, you could end up with an exploded eggplant. Turn the flame to medium and place the eggplants directly on top of the gas range grate. Roast the eggplants for about 20 minutes (larger ones will take longer), rotating every 5 minutes.

How To Roast Eggplant On A Grill

Pierce the eggplants with a fork. Heat the grill to medium heat and allow the eggplants on the grill for 20-30 minutes, giving it a quarter turn every 5 minutes as it cooks. You will know when they are done when they are tender and start to collapse. If you are not using a flame grill you won’t get the same smokey flavour of a flame-grilled eggplant.

How To Roast Eggplant In The Oven

To roast your eggplants in the oven, first piece the eggplants with a fork to vent. Place a rack about 8 inches beneath the broiler in the oven and preheat the broiler. Place the eggplants on a greased or lined baking sheet under the broiler and let the eggplant roast for 20 minutes (longer for bigger eggplants), giving a quarter turn every 5 minutes.

If you are using larger eggplants, slice in half first and roast with skin side up. You won’t get the same smokey flavour of a flame-grilled eggplant.

How To Peel Roasted Eggplant

Once the eggplants are done being grilled, remove them from the heat and put them in a bowl covered with a lid and let them sit until they are cool enough to peel. Once they are cooled, you will be able to easily remove the skin with your fingers.

After roasting the eggplant, peel off the skin.

Notes For This Smokey Moroccan Aubergine Dip

What To Serve This Aubergine Dip With

Traditionally this dip would be served with fresh khoobz or bread. For a gluten-free option serve it with this Low Carb Gluten-Free Cracker Recipe with Seeds, or some fresh sliced cucumber.

How Long Will This Aubergine Dip Store For?

This aubergine dip will stay good for 5 days in the fridge in a sealed container.

Serving It Hot Or Cold?

My favourite way to enjoy this dip is warm, on some fresh flatbread. This eggplant dip also tastes good cold and can be served as you would hummus or another plant-based dip.

Want Some More Healthy Dip Recipes?

Try some of these favourite dip recipes:

Beetroot Dip with Cream Cheese

Hemp and Sunflower Seed Vegan Pate

Lebanese Wild Fennel Pesto

Raw Almond Paleo Hummus Recipe

Healthy Oil-Free Sun-Dried Tomato Hummus

Want To Pin This Aubergine Dip Recipe For Later?

Did you make this Smokey Moroccan Aubergine Dip recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

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Smokey Moroccan Aubergine Dip

Zaalouk or Moroccan Smokey Roasted Eggplant Dip can be eaten as a light snack, or accompany a main meal. In Morocco khoobz or bread is eaten with every meal, and small salads or dips may be had as a light appetizer before the main course.

Course Appetizer
Cuisine Moroccan
Keyword Grilled Eggplant Dip, Moroccan Eggplant Dip, Roasted Eggplant Dip

Prep Time 25 minutes
Total Time 30 minutes

Servings 4 people

Calories 135kcal

Author Rachel RD CDE

Ingredients
6 very small eggplants or 2 large eggplants
2 cloves garlic
3 tbsp parsley finely minced
3 tbsp cilantro finely minced
1 tbsp lemon juice
2 tbsp olive oil extra-virgin
1 tbsp cumin ground
1 tbsp paprika
¼ tsp chili powder
¼ tbsp salt

Instructions
Grill the eggplant directly over an open gas flame on your stove-top until the skin has blistered and the inside is soft. To do this place the eggplants on top of the open flame, rotating every 5 minutes until the skin has blistered on all sides. If you do not have a gas stove-top see notes below.
Once the eggplants are done, take them off the heat and put them in a bowl covered with a lid and let them sit until they are cool enough to peel.
Once cooled, peel the eggplants and chop the flesh finely – the finer the better.
In a small pan over a medium heat, add the minced eggplant along with the remaining ingredients. Continue to mash the mixture and let cook together for 10 minutes.
Zaalouk or eggplant dip is good served warm or cold. Serve it with some warm pita or your favourite crackers.

Notes
How To Roast Eggplant On A Grill
Pierce the eggplants with a fork. Heat the grill to medium heat and allow the eggplants on the grill for 20-30 minutes, giving it a quarter turn every 5 minutes as it cooks. You will know when they are done when they are tender and start to collapse. If you are not using a flame grill you won't get the same smokey flavour of a flame-grilled eggplant.

How To Roast Eggplant In The Oven
To roast your eggplants in the oven, first piece the eggplants with a fork to vent. Place a rack about 8 inches beneath the broiler in the oven and preheat the broiler. Place the eggplants on a greased or lined baking sheet under the broiler and let the eggplant roast for 20 minutes (longer for bigger eggplants), giving a quarter turn every 5 minutes.
If you are using larger eggplants, slice in half first and roast with skin side up. You won't get the same smokey flavour of a flame-grilled eggplant.

Nutrition
Calories: 135kcal | Carbohydrates: 17.8g | Protein: 2.2g | Fat: 7.3g | Saturated Fat: 1g | Sodium: 160mg | Potassium: 610mg | Fiber: 6.9g | Sugar: 9.9g | Vitamin C: 9.1mg | Calcium: 20mg | Iron: 0.5mg

The post Smokey Moroccan Aubergine Dip appeared first on The Conscious Dietitian.

Chanterelle Barley Risotto with Mung Beans

Wed, 05 Oct 2016 05:04:08 +0000

This week I am doing the Welfare Challenge to bring awareness to the inadequacy of welfare rates in BC. Here in our beautiful province, a person on welfare receives only $610 per month. When this is broken down and basic accommodation, phone, and personal hygiene are accounted for, only $18 per week is left for food. World Food Day is just around the corner on October 16th, making this a good time for us to take on the challenge and experience how difficult living off a strict food budget can be. I’m only on Day 2 and can only imagine the stress and weight that someone trying to feed themselves or a family may feel. I am fortunate enough to have the background and education to be able to make healthy and smart food choices on a budget and already I feel better equipped to help those that may not be. With the help of some foraging, this Chanterelle Barley Risotto with Kale and Mung Beans can be prepared for just under $0.45 per serving.

“Mung beans are an inexpensive source of protein, as well as dietary fibre, magnesium, potassium, zinc, folate and other B-vitamins”

Getting to spend the weekend in the magical Tofino, BC is always a treat. This time it was all about getting into the water and filling our bellies with yummy wholesome food. We did, however, take some time to forage for some fall-season delights. Chanterelles grow well in the rainy coastal climate, and despite being a popular tourist destination we managed to get quite the load in less than an hour. Chanterelles are easy to identify and have very few look-a-likes on the island – see my post Hunter Gatherer Part 1: Chanterelles for some tips on how you can forage these gems for yourself.

Sun Setting in Tofino, BC

This chanterelle barley risotto is similar to my post 2 years ago Pearled Barley Risotto with Fresh Asparagus and Mushrooms which celebrated spring-time asparagus. When prepping for the Welfare Challenge I was surprised to find out that barley is much cheaper than most rice varieties, sometimes half the price! Barley has the added benefit of being a source of protein as well as beta-glucans which are known for their cholesterol-lowering ability. Paired with inexpensive kale, locally harvested wild mushrooms, and earthy flavoured mung beans, this healthy well-balanced dish helped kick off the Welfare Challenge.

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Chanterelle Barley Risotto with Kale and Mung Beans Recipe

A gourmet dish that costs as little as $0.40 per serving (including some foraging). Barley, mung beans and kale are all nutritious foods that don't come with the price tag. Get creative with foraged additions and this could turn out to be a seasonal favourite.

Course Main Course
Cuisine Italian
Keyword Forage, Mushroom

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 45 minutes

Servings 6

Calories 310kcal

Ingredients
1 tbsp. butter organic
2 cloves garlic minced
4 heaped cups chanterelle mushrooms fresh
1/2 cup mung beans dry
1 tbsp olive oil
1 yellow onion diced
1 cup pot barley dry
1/2 cup white wine or vegetable stock
4 cups vegetable stock + 2 cup water (organic stock if possible)
4 heaped cups kale raw
salt and pepper to taste
1/4 cup nutritional yeast

Instructions
To prepare the mung beans add them to a saucepan with 1 1/2 cups of water. Bring to a boil and let simmer until cooked through, usually about 35-40 minutes.
Make sure the chanterelles are cleaned well and rid of any dirt, then cut into even pieces.
Next, heat a frying pan to medium-high heat and add the butter. Gently cook the garlic for 30 seconds and then add the chanterelles and sauté for 2-3 minutes or until chanterelles are cooked through. Chanterelles will release all their moisture and go soggy if the pan is crowded, so it is best if a larger frying pan is used to avoid crowding or do in two batches. Season and set aside.
Heat a larger saucepan or frying pan and add the olive oil on medium-high heat. Cook the onion for about 3 minutes or until it is translucent. Next, add the barley and gently fry for about 30 seconds. Now add the 1/2 cup of stock or wine and let cook until the liquid has evaporated.
Proper risotto requires only a small amount of stock or water to be added at a time and cooked down and then more added. A barley risotto is likely not going to require this step, so the rest of the stock and water can be added at once. Let simmer until all the liquid has evaporated, taste to ensure barley is cooked through.
Once the barley is cooked, add the kale, Parmesan cheese if using, cooked chanterelles and prepared mung beans. Taste and season as needed.

Notes
Make it gluten-free: Use arborio rice and traditional risotto technique of adding stock 1/2 cup at a time.
Make it vegan: omit the Parmesan cheese and use nutritional yeast. Use olive oil in place of butter.
Don't have chanterelles: Use any mushroom, being sure to saute them first in a pan with butter or olive oil and avoid crowding the pan.

Nutrition
Calories: 310kcal | Carbohydrates: 48g | Protein: 15.6g | Fat: 7.4g | Saturated Fat: 2.4g | Sodium: 300mg | Potassium: 950mg | Fiber: 10.5g | Sugar: 6g | Vitamin C: 61.9mg | Calcium: 130mg | Iron: 5mg

Nutritional Information for Chanterelle Barley Risotto with Kale and Mung Beans

Amount per 1 of 6 servings

Calories: 310
Total Fat: 7.4g
Saturated Fat: 2.4g
Sodium: 300mg
Potassium: 950mg
Carbohydrate:
Fibre: 10.5g
Sugar: 6.0g
Protein: 15.6g
Vitamin C: 45mg
Calcium: 113mg
Iron: 3.8mg

The post Chanterelle Barley Risotto with Mung Beans appeared first on The Conscious Dietitian.

Baked Tempeh Asian Cabbage Salad with Ginger Sesame Dressing

Tue, 20 Sep 2016 04:59:40 +0000

Wow, where did summer go?! I’ve been holding on to the last of it with my smoothie bowls and salads, and here’s my last ditch effort at preserving summer. What makes this salad special is that Napa cabbage is the main star. It’s crunchy and delicious when shredded, and is a great calcium source that often gets overshadowed by calcium-rich kale and bok choy. This Baked Tempeh Asian Cabbage Salad with Ginger Sesame Dressing is simple to prepare and uses fermented Apple Cider Vinegar as a base (also see Beet Apple and Kale Salad with Walnuts and Dill) which is something we could all eat a little bit more of. I hope you love this salad as much as I do. Here’s to finishing dinner while the suns still up.

“Napa cabbage, also known as Sui Choy, is a relatively good source of calcium with 60mg per cup when raw. It’s low oxalate content makes this source of calcium more bioavailable and easily absorbed”

Getting your calcium intake from greens may or may not be as hard as you think. Most of us need about 1000mg of Calcium per day and we can get our day’s supply of calcium from 3 oranges, a very large salad (three cups each of kale, napa cabbage and romaine lettuce), three tablespoons of sesame tahini, one-half cup of almonds and 5 figs. If you like seaweed or tofu then maximising calcium sources is even easier (see 10 Surprisingly Non Dairy Sources of Calcium and Maximising Calcium on a Dairy Free Diet). If your looking for more ways to use sesame tahini in recipes, try these other favourite salad recipes Summer Tofu Salad Bowl with Savoury Dressing and Japanese Salad Bowls with Miso Tahini Dressing.

I love using apple cider vinegar in salad dressings, like in the baked tempeh salad, and I’ve talked about the benefits of using fermented foods in other posts including 5 Ways To A Healthy Gut, 3 Tips To Maximize Gut Health and Benefits of Fermented Food & 9 Common Fermented Foods You Probably Have At Home. Make sure your apple cider vinegar is unpasteurized to access all the live and friendly bacteria. I hope your enjoy this Baked Tempeh Asian Cabbage Salad with Ginger Sesame Dressing, enjoy the rest of your summer and see you when the leaves are yellow.

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Asian Cabbage Salad with Tempeh and Ginger Sesame Dressing Recipe

The salad dressing is nice and light, making this dish a great accompaniment to a heavier meal, or used as a side dish. Be creative with the vegetables used - cucumbers, raw mushrooms and radishes also taste great in this salad.

Course Salad
Cuisine Chinese
Keyword Fermented, Gluten-Free, Salad, Tempeh

Prep Time 10 minutes
Cook Time 10 minutes
Marinading Time 10 minutes
Total Time 30 minutes

Servings 6

Calories 370kcal

Ingredients
For the salad
2 packages (450g total) tempeh organic
3 tbsp soy sauce or tamari organic
2 tsp sesame oil
2 tbsp rice vinegar
4 cups Napa cabbage finely shredded
4 small carrots grated
1 red pepper deseeded and finely sliced
4 green onion sliced thinly on a diagnoal
1 cup cilantro roughly chopped
1/2 cup roasted cashews*
1/4 cup pepitas or sunflower seeds optional
For the dressing
1 " cube (or 1 tbsp) ginger finely diced
3 tbsp apple cider vinegar unpasteurized
1 tbsp sesame oil
2 tbsp honey raw
1 tbsp soy sauce or tamari organic
1/3 cup water
squeeze lime juice optional

Instructions
First cube the tempeh and let marinade in the soy sauce or tamari, sesame oil and rice vinegar for at least 10 minutes.
Prepare all the ingredients for the salad and mix together in a large bowl. Top with nuts and seeds.
To cook the tempeh, heat a medium frying pan to medium heat. Remove the tempeh from the marinade and fry for about 10 minutes, or until golden and crispy. Pour the leftover marinade over the tempeh while cooking.
While the tempeh is cooking, make the dressing by placing all the ingredients in a magic bullet and blend until well combined. Alternatively put all ingredients in a mason jar with a tightly closed lid and shake until well combined.
To serve, place the salad into individual bowls, add dressing and top with hot tempeh. Enjoy!

Notes
*To roast cashews - Preheat the oven to 375F. Place the nuts on an ungreased baking sheet and bake for 10 minutes until.
Make it vegan: Use maple syrup in place of honey.
Add more protein: Sprinkle salad with 2 extra tbsp hemp seeds per serving.
Omit the soy: Serve salad with 2 boiled eggs per serving in place of tempeh, use Braggs Aminos or Coconut Aminos in place of soy sauce.

Nutrition
Calories: 370kcal | Carbohydrates: 34g | Protein: 25g | Fat: 4.5g | Saturated Fat: 3.4g | Sodium: 600mg | Potassium: 1130mg | Fiber: 4.5g | Sugar: 14g | Vitamin C: 90.8mg | Calcium: 240mg | Iron: 3.6mg

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