Super Pretty Smoothie

I do love my Greenies. Greenies are smoothies that I make with either spirulina, E3Live, a green drink powder or a good handful of fresh spinach, kale, romaine or other dark leafy greens. Greenies give me a quick and long lasting energy boost, make me feel refreshed and focused. The only problem with them is they are very green. They actually taste good. They are made with other ingredients, which are banana and/or berries and hemp milk. But sometimes I just want a nice, creamy and pretty smoothie. So today I made exactly that and boy was it pretty and tasty. It was thick, smooth, raspberry filled and pink. Yum!

I still drank my greens, just on the side. I had a heaping spoon full of spirulina, shaken, not stirred (spirulina does not stir well, it gets lumpy) with a bit of water and juice. I also chewed on some lettuce after to protect my teeth from all those good but acidic fruit sugars.

My recipe for the smoothie was simple. I used my own homemade hemp milk, which I will also give the recipe for. I am putting in the effort to make my own hemp milk for a few reasons. Hemp milk is a bit pricey and contains thickeners and is sometimes very sweet. I have been buying almond milk and rice milk, which are okay but again most contain thickeners and/or sweeteners. I do use the unsweetened almond milk but I don't totally love it. I wanted a really nutrient rich and natural milk alternative. Also, one major thing is that I am feeling bad about all those tetra packs going in the garbage because they are not recyclable. Not here at least. Oh, yah one other thing is that almond and rice milk are produced far away and have to be shipped a long way to get to me. Hemp seeds are farmed in Canada and don't have to be shipped so far. Plus I can make a lot of hemp milk with a bucket of hemp seeds and I can store my milk in a glass bottle. I am waiting for my roomie to use up the rest of her organic milk so I can poach the glass bottle from her. Meanwhile I am using a large mason jar to store my mylk.

That's the story of the hemp milk and here is how you make it. Hemp Mylk 1 cup hemp seeds 6 cups water a pinch of Himalayan salt 1-2 tsp honey or sucanat (optional) 1/2 tsp vanilla extract (optional)

Put hemp seeds and 2 cups of water in a blender and blend on high for 2-3 minutes. Then add water to 2 inches below the top of the blender plus salt and optional sweetener and vanilla. Blend for 1 more minute. Pour into jars and top up with remaining water.

You can also use dates, figs or raisins to sweeten the mylk. Just blend them in. Super Pretty Smoothie 1 cup hemp mylk (or other milk of choice) 1/2 a ripe banana 1 cup frozen raspberries (use fresh in the summer) Blend until smooth and frothy. Hemp makes this smoothie rich in protein and healthy fats. Have it for breakfast or a snack. Add 1 tbsp of ground flax to increase the fibre content and to fill you up for longer. Enjoy!

11 Benefits of Chocolate

Cacao Beans and Nibs

Raw cacao (kaw-cow) is the raw, unprocessed and completely natural ingredient that is the base of chocolate products. Raw cacao has all the health benefits that chocolate is promoted to have. Why not consume the base ingredient that has all of those benefits as well as incredible taste and without many other not so health beneficial ingredients?

Here are 11 of the many benefits of raw cacao. All of the chemicals, nutrients and properties listed are naturally occurring:

1. Creates a good feeling with the help of bliss chemicals. When we are feeling great our bodies have released the bliss neurotransmitter called anandamine. Cacao contains this same neurotransmitter. That's why eating chocolate creates a feeling of bliss.
2. Mood enhancing tryptophan is an amino acid in cacao that is known to help with feeling good, sleeping well and weight loss.
3. Weight loss. Yes cacao can be used for weight loss, ever notice how many "diet" products contain chocolate? Cacao contains many mood elevating chemicals, energy boosting properties and lessens appetite.
4. Repairs damage in the body with it's high content of anti-oxidants. Anti-oxidants neutralize free radicals, which are unpaired electrons that race through the body causing damage.
5. Boosts energy with theobromine and caffeine. The caffeine in raw cacao has a milder effect than the caffeine in roasted foods such as cocoa, coffee and tea. Raw cacao provides energy without the jitters. This is the case with many that are sensitive to caffeine, like myself, but can vary depending on the individual.
6. Supports the heart and cardiovascular system through many nutrients such as magnesium, anti-oxidants and bliss chemicals that help to expand the heart chakra.
7. Natures aphrodisiac with mood enhancing chemicals, dopamine and arginine cacao stimulates the senses for romance.
8. My favourite mineral is magnesium. It helps muscles relax, releases tension and stress, helps with cleansing, aids calcium absorption for strong bones and does so much more. Cacao is magnesium rich, no wonder it is craved during PMS; the body knows what it needs.
9. Good for the environment as well as good for you. Cacao that is grown organically means it is pesticide and herbicide free, which is better for the soil, our health and the health of farmers . Cacao trees are shade grown, which means cacao farms are grown in rainforest saving them from being logged.
10. Supports mental function with omega-3 fatty acids, a.k.a. brain fuel. Our brains are made primarily of fat and need healthy fats to function optimally. Most North Americans do not get enough healthy fats and get too many unhealthy fats. All the nutrients and anti-oxidants in cacao also support the brain.
11. It tastes amazing! That is the most important reason to eat cacao. Food has to taste good to be enjoyed and fully benefited from. To learn how to make the best tasting cacao sweet and savoury treats join the upcoming Find Your Passion Through Chocolate Workshop.

This info was found in the amazing book all about raw cacao. Naked Chocolate: The Astonishing Truth About the World's Greatest Food

Why not Wheat?

We live in a world filled with wheat products and when you are told you can't have it, your selection of what to eat is narrowed. That is if you don't know where to look. That is when I can help you with creative alternatives that are easier than you would think. The protein in wheat is called gluten; it is very sticky and for many people is hard to digest. Some people have no tolerance for any amount of gluten (especially those diagnosed with Celiac disease) while others can handle some gluten grains just not wheat. The following grains and pseudo-grains are gluten free:

• Rice Wild rice (not related to rice)
• Quinoa (a complete protein)
• Amaranth (you can pop it like popcorn!)
• Millet
• Buckwheat (not at all related to wheat despite the name)
• Oats that are labeled gluten free (oats themselves do not contain gluten but are usually processed in plants that process wheat and are therefore contaminated with gluten)

The following grains are related to wheat and do contain gluten. They are easier to digest and suitable for those intolerant to wheat but not allergic to gluten:

• Kamut
• Spelt
• Barley
• Rye

When you are shopping for wheat free alternatives be a label reader as there are a lot of so called healthy wheat and gluten free products that contain not so healthy ingredients. Try these quick ideas to make a pot of grains more interesting:

• 3 tbsp lemon juice, 2 tbsp extra virgin olive oil, salt and ¼ cup fresh basil or parsley.
• 1 dice red pepper, ¼ cup diced red onion, juice of 1 lime, ¼ cup chopped cilantro and 2 tbsp of sesame oil.
• 1 cup of peas, 3 chopped green onions, 2 tbsp lemon juice and 2 tbsp Barleans flax oil.

Happy wheat free cooking and get a free recipe book here!

Coconut Oil- Is it really BAD for you? Get the answer here!

Coconut Oil, Good or Bad? This question comes up in every workshop I give so I thought I would let you all know the deal with coconut oil. I use coconut oil in many recipes and often people question why I do. They ask-"Isn't it a saturated fat and aren't those "bad" for you?, Won't it make me fat?, Coconut oil! Are you crazy?" and other things like that. Here are the facts to this amazing oil that is great for cooking, spreading on toast (recipes below) and enjoying in moderation:

• Yes, coconut oil is a saturated fat. It contains medium chain fats which are easily digested and go directly into cells to be burned as fuel. I takes very little liver strength to digest it. In other words your body likes it and can use it to make energy and burn stored fat! That's a good thing.
• No, coconut oil does not go directly to your hips, thighs and butt. Coconut oils contain the most amount of energy and the least amount of calories of any oil.
• Yes, coconut oil is great for increasing metabolism as it helps to support your thyroid gland (your body's regulator of metabolism).
• Yes, coconut is good for your digestive system as it helps to destroy candidiasis. It has antimicrobial, antibacterial and antifungal properties. Your body likes that too!
• Coconut oil helps to build hormones, especially progesterone and testosterone, which help increase levels of feel good neurotransmitters. We all like to feel good!
• In many indigenous cultures coconut trees are known as The Tree of Life. Can't beat that.
• Coconut oil must be organic, cold pressed, non-deodorized and extra virgin in order to be healthy for you. It is the other forms of highly processed coconut oil that are harmful to you and they taste bad. Coconut oil should taste like coconuts! It should be smooth, creamy and clear when melted. There should be no burnt after taste. For excellent coconut oil check out Crystal Coconut and Real Raw Food. Other good brands that do not use heat and press the coconuts within 1-3 hours of picking are Bali Sun and Artisana.

Coconut oil is great for cooking on medium heat, baking healthy treats, spreading on toast with a bit of cinnamon and mixing with raw cacao and agave nectar. Yum! Try these recipes too. Raw Power Snacks ¾ cup tahini nut butter ¼ cup coconut oil 1 handful raisins, finely chopped 1 handful seeds (hemp seeds add protein and omega-3 fats) 1 handful ground flax seeds 3 handfuls shredded coconut 1 tbsp raw cacao nibs

• Mix all ingredients, you can add more oats if it is too sticky.
• Press into a pan and cool for two hours.
• Cut and wrap individually.
• You can add other nuts, seeds, dried fruit or use your imagination to make these treats to your liking. Organic dried fruit is preferred as it is free of preservatives such as sulphites.

Powerful Bars ¾ cup coconut oil ½ cup sucanat sugar or honey 1 tsp vanilla extract 2 cups spelt flour 1 cup steel cut oats ½ cup hemp seeds 1 tbsp teff 1 tbsp baking powder a pinch of salt 1 cup chocolate chips ½ cup raisins ½ cup dried cranberries

• Preheat oven to 350°F.If the coconut oil is hard, put it in an oven proof bowl and put it in the oven while the oven is heating. Heat the coconut oil until it melted.
• Mix coconut oil honey and sucanat until blended in a large mixing bowl.
• Add flour, oats, hemp seeds, teff, salt and baking powder into the bowl and mix well.Stir in chocolate chips, raisins and cranberries.
• Lightly oil a baking pan (lasagna pan size) and dump mixture into it. Smooth out evenly.
• Bake for 30 minutes.
• Remove from oven and let cool completely (if you can) before cutting them into squares and removing from the pan.

Enjoy guilt free!

Do You Know Enough About Protein?

Protein is an important part of our diets. I have simplified the facts on protein and what you need to know to make sure you are in protein balance.

Why do you need adequate protein?

• Protein is used by every single cell in the body.
• Protein is essential for muscle and tissue growth and repair.
• Protein is used in the formation of enzymes that are needed for digestion.
• Protein is needed for the production of hormones.
• Another very important use of protein is for the production of energy. Carbohydrates are seen as being the main source of energy while protein is an overlooked and underestimated source. Protein gives you long lasting energy.

What are good sources of protein?

• Animal protein provides you with a complete protein. This means that it contains all the essential amino acids (building blocks of protein) that you need to have in your diet.

• Sources are fish, eggs, chicken/turkey, red meat and dairy are all protein foods.

• There are different quality choices of animal protein. I am going to keep it simple for you by highly recommending that you eat locally raised organic meat or if that is not available eat certified organic or free range and antibiotic free meat from the store. Eat only certified organic eggs or farm fresh eggs.

• Certain animal proteins can be difficult to digest for some people. Many people are sensitive to dairy and eggs but chicken and red meat can also cause problems. This is when you need to find out what works for you specifically and how you can strengthen your digestion so that you are less sensitive. Start by getting in tune with your body and listening to what it tells you.

• Plant protein also contains many other nutrients and fibre. Fiber helps to stabilize blood sugar levels and promotes bowel regularity.

• Good sources of plant proteins are beans, lentils, whole grains, nuts and seeds.

• Combining these sources gives you a complete protein. Try to have at least 2 of the plant protein sources per day (they don't have to be in the same meal). This tip makes it simple.

• There are a few plant proteins that are very close to being complete. These are hemp, quinoa and spirulina or chlorella.

How much protein do you need?

This is really going to depend on your body type and your activity level, both physical and mental. But here are a few tips that will ensure you proper protein intake.

• Have one to two servings of animal protein per day. A serving could be 2 eggs, 1 piece of meat or fish (use the palm size as a serving guide) or a 1/2 cup of yogurt.

• If you are vegetarian or vegan it is very important to get 2 servings of plant proteins that are close to complete. Make sure you add spirulina to your diet.

• Have at least one vegetarian meal per day and try to have 2-3 vegetarian days per week. This will provide you with more fibre and a variety of nutrients.

• Have protein with each meal. This is especially important for breakfast because this will stabilize your blood sugar and energy for the day.

Your Assignment:

Take a look at what you get for protein every day. Are you stuck on eating the same foods day after day? Do you eat a lot of animal protein and little plant protein?

Think of where you can make some changes to create balance in your diet and look at where you need to add or remove protein. Too much protein can be hard on your system.

UFO Squash and Other Market Scores

I like to stop at the farmer's market on Sundays and grab some fresh veggies, Okanagan fruit, spelt bread and farm eggs. I also like to look for inspiration for my recipes. I found this cool looking squash and I thought I could make something fun and tasty with it. I paid $2 for the thing, I was impressed. I almost felt like I was stealing it for that price. It is a summer squash so it grows quickly, kind of like zucchini; everyone gardener has a mass amount of them that they are trying to get rid of. I feel less guilty.

I guess you could just cut it up and cook it like zucchini, the seeds are soft so you can leave them in the squash and eat them. I opted for a stuffed squash because I wanted to keep the fun UFO like shape. I was going for presentation.

I am saving this recipe for my October issue of my recipe club but I am sure you creative chefs can figure out how to make something similar.

What I got next was by far the biggest score of the day. I felt like the luckiest person at the market. I got the very last of the apricots. The last box of the year! These apricots are a prize, they are ripe to perfection and have just the right amount of sweetness. I love their golden yellow glow with that little bit of pink tones added in. I got the apricots, plums and the crazy squash from Ambercott Acres, an organic farm in the Okanagan. They have the best apricots ever. They also sun dry apricots, so if you missed out on the fresh ones I recommend the sun dried ones over conventional dried apricots. They attend many Vancouver markets.

I am working on this cake recipe, it came out a little dense because I didn't have any eggs. I am going to try it again and will probably use sun dried apricots. I will put the recipe in a future blog so keep your eyes open and your taste buds ready!