Apple Crisp

Serves: 6

Ingredients

Instructions

  1. In a large bowl, combine almond flour, salt, cinnamon and nutmeg
  2. In a smaller bowl, combine oil, agave and vanilla
  3. Stir wet ingredients into dry
  4. Place apples in a 2 quart baking dish
  5. Crumble topping over the apples
  6. Cover and bake at 350° for 50 minutes on low rack
  7. When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crisp

“Recipe from Elana’s Pantry by Elana Amsterdam”

Hemp Protein Granola Bars

Ingredients:

1 1/2 cups rolled oats
3/4 cup walnuts, chopped (or any other nut)
1 cup dates, chopped (or any other dried fruit)
1 cup coconut flakes
1/2 cup hemp protein powder
1/4 cup sesame seeds
2 Tbsp. poppy seeds
2 tsp. cinnamon
1/2 tsp. salt
3 ripe bananas
1/4 cup sunflower oil (or coconut, olive, walnut…)
2 tsp. vanilla extract
3 Tbsp. maple syrup
2 Tbsp. chia seeds
6 Tbsp. water

  1. Preheat oven to 350F.
    2. In a small bowl, mix the chia seeds and water together. Set aside.
    3. In a large bowl combine the dry ingredients.
    4. In a food processor or blender, mix bananas, oil, vanilla, and maple syrup (you can also just mash everything together with a fork). Add chia gel and pulse to mix. Pour wet ingredients over dry ingredients and stir until well combined.
    5. Spread the batter evenly into a baking pan (mine was 9″ x 11″), and smooth out the top with the back of a spatula. Bake for 20-25 minutes, or until edges are golden brown. Let cool completely, store in airtight container and keep in the refrigerator for longer shelf life. You can also freeze these – take one out half an hour before you want a perfect snack!

“Recipe from Elana’s Pantry by Elana Amsterdam”

 

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Paleo Bread

Serves:

Ingredients

Instructions

  1. Pulse almond flour, coconut flour, flax, salt, and baking soda in a food processor
  2. Pulse in eggs and vinegar, until combined
  3. Transfer batter to a greased 5 x 3.5 magic line loaf panor 7.5 x 3.75 fox run pan
  4. Bake at 350° for 30 minutes
  5. Cool in the pan for 2 hours
  6. Serve

“Recipe from Elana’s Pantry by Elana Amsterdam”

 

GRAIN FREE WALNUT BREAD

Author: McKel Hill, MS, RD, LDN

Recipe type: side, bread

Prep time:  10 mins

Cook time:  45 mins

Total time:  55 mins

Serves: 12 slices

A simple grain free walnut bread loaded with healthful fats, protein, fiber, and omega-3 fatty acids.

INGREDIENTS

  • 1 cup homemade walnut butter (1½ cups chopped walnuts made into a butter or use store bought)
  • 4 whole eggs, beaten
  • ⅓ cup almond flour
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 1 tablespoon maple syrup
  • 2 tablespoons whole flaxseed
  • 2 tablespoon dried herbs such as thyme, rosemary, oregano (optional)

INSTRUCTIONS

  1. Preheat oven to 350 F degrees. Using your Vitamix or food processor make the walnut butter by pouring walnuts into the machine and blending until smooth. This can take up to 8 minutes, and scrape the sides every minute.
  2. Using a wooden spoon, mix the walnut butter, maple syrup, and 4 eggs in a large bowl until smooth. Next add almond flour, baking soda, optional dried herbs, and flaxseed until combined.
  3. Using coconut oil, grease a 5 x 9 inch bread loaf pan (silicon preferred).
  4. Spread the dough evenly into the bread loaf pan and bake for 45 minutes until a tester comes out clean.
  5. Take out of the oven once cooked and let cool for at least 1 hour before removing from the pan, further cool before slicing.
  6. Store: in the fridge for up to 1-2 weeks, or slice and individually wrap slices in foil and store in the freezer for a month.

Nutrition Information

Serving size: 1 slice Calories: 220 Fat: 20 g Carbohydrates: 6 g Sugar: 2 g Sodium: 160 mg Fiber: 2 gProtein: 7 g

 

Breakfast Bars

Serves: 12-16 bars

Ingredients

Instructions

  1. In a small bowl, combine almond flour, salt and baking soda
  2. In a large bowl, combine grapeseed oil, agave and vanilla
  3. Stir dry ingredients into wet
  4. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins

“Recipe from Elana’s Pantry by Elana Amsterdam”

 

COCONUT QUINOA BREAKFAST BOWL

 Ingredients:

  • (1) cup quinoa
  • (1) cup coconut milk
  • (1) cup cold water
  • (1/8) tsp salt

Add per serving:

  • (3) tbsp shredded coconut
  • (1) tbsp maple syrup to taste
  • (1/4) cup fresh blueberries
  • (5-6) fresh cherries, halved and pitted
  • (3-4) chopped pitted dates (optional)
  • (1/4) cup plain yoghurt (optional)

Combine the coconut milk, quinoa, water, and salt in a medium saucepan and stir to combine. Bring to a boil on medium-high heat with the lid on, once it boils, turn the heat to low, and cook (covered) for 25 minutes.

Once the quinoa is cooked and all the water is absorbed, remove from the heat and fluff with a fork inside the pan.

To serve, scoop one cup of the coconut quinoa into a bowl, add the maple syrup and stir. Top with coconut, fruit, and optional dates and yoghurt. Serve warm or at room temperature and enjoy

 

GRAINS AND SEEDS: MAPLE MUESLI

Ingredients:

3 eggs white

1 cup maple syrup

1 ½ teaspoons ground cinnamon

Salt

4 cups rolled oats (old-fashioned oats)

1 cup pumpkin (pepita) seed kernels

1 cup sunflower seed kernels

1 cup sliced almonds

1 cup pecan pieces

1/3 cups sesame seeds

Instructions:

This recipe makes a generous amount suitable for about 20 helpings. You can easily halve it if you don’t wish to make too much. Store it in an airtight jar to keep it fresh or in the freezer. As well as breakfast, try it a q quick snack in the mid afternoon if you are craving something with some crunch and a little sweetness

Grease 2 large baking sheets or line them with parchment paper. Preheat oven to 375 F (190 C)

Whisk the egg whites, maple syrup, cinnamon and a pinch of salt in an extra- large bowl until well combined. Add the remaining ingredients and stir until well combined

Spread the oat mixture onto the prepared baking sheets. Bake in the preheat oven, stirring occasionally, for about 25 minutes or golden brown and crisp. Let cool completely before storing.

Make about 10 cups

“Recipe from http://www.simplefreshdelicious.com”

 

SCRAMBLED EGGS

INGREDIENTS:

1 tbsp (15ml) extra virgin olive oil

1/2 tsp (2.5ml) cumin

1/2 tsp (2.5ml) turmeric

1/2 cup (125ml) onion, sliced

1 cup (250ml) zucchini, into 1/2 -inch (1cm) dice

1/2 cup (125ml) diced asparagus or broccoli

1/2 tsp (2.5ml) grey sea salt or pink rock salt

1/2 tsp(2.5ml) coriander

1/2 tsp (2.5ml) cinnamon

4 large organic eggs

1/2 cup (125ml) fresh cilantro leaves, chopped

DIRECTIONS:

  1. Warm oil in skillet on medium-low heat and add cumin seed and turmeric powders. Stir for a few seconds
  2. Add the onions and cook for 2 minutes
  3. Add the zucchini and asparagus and cook 3-4 minutes
  4. Add the salt, coriander and cinnamon
  5. Stir and cook for 2 minutes
  6. Whisk eggs in a small bowl and pour into pan. Add cilantro and stir until the eggs are cooked

Make 2 servings

* Recipes from ” Meals that Heal Inflammation” by Julie Daniluk

I’m always on the lookout for simple, nutritious recipes that are kid approved and school friendly. These cookies are muffin-like… like little bites of banana bread. Gluten-free, dairy-free, egg-free and delicious! Oh, and did I mention easy….

1 cup ripe banana, mashed (approximately 2 bananas)

1 cup oats (I use gluten free oats, such as ‘Only Oats’)

Optional ingredients; dark chocolate chips, walnut pieces, sliced almonds, carob chips, coconut, raisins, carob chips, cinnamon, chia seeds, dried cranberries, pumpkin seeds and etc…

I added 1/2 tsp cinnamon, 1/2 cup cocoa camino 71% dark chocolate chips and 1 Tbsp chia seeds.

Let sit approximately 5-10 minutes. Drop approximately 1 Tbsp size of cookie mix onto cookie sheet greased with coconut oil, or lined with parchment paper.

Bake 15-20 minutes @350. Let cool, and enjoy.

Can be kept in the fridge for 2-3 days (if they last that long!) or frozen.

Helping your child pack a lunch for school is no easy feat. Schools in the Ottawa area have a plethora of school, board and ministry level policies that dictate what foods can and cannot be in your child’s lunch box.lunchbox-ideas-kids

In an effort to improve the total nutrition of our children, the Ministry of Education has endeavoured to create a School Food and Beverage policy which dictates what foods acan be sold in schools. They have divided foods into 3 categories;

Sell Most – greater than 80%

Sell Less – less than 20%

Not Permitted for Sale

Check out the ‘quick’ 35 page reference guide to the Ministry of Education’s School Food and Nutrition policy.

Then there are the guidelines applied to what kids bring into schools for their own consumption. Special considerations for childrens’ allergies, nutritional needs and the environment have significant impact on food choices. Gone are the days of peanut butter and jam on white bread in the handy clear plastic baggie. Making lunches and choosing snacks for picky little eaters, when prep time is a factor, well, it becomes a bit of a daily nightmare.

For ‘lunches from home’ most schools have the following guidelines:

  • No nuts at all
  • No “junk” – ie chocolate, gummy candies, hard candies, lollipops etc
  • Litterless – ie no plastic baggies (even if you reuse them)

Each kid is different and has an ever changing palate. That said, as a health care provider, I cannot emphasize enough the need for us responsible adults to keep offering vegetables (not just fruits) to our kids. Too many studies show that kids who don’t eat veggie grow up to be adults who don’t’ eat veggies, which will (and does) have undeniable negative health outcomes. Taste buds are changing, so try a new veggie every week. One that may have been discarded last month, may now be a smash success!

What goes into the lunchbox? Here are some kid tested and approved suggestions from many parents.

Snacks

  • Squeeze fruit
  • Fruit – add goat cheese
  • Apple slices with sunbutter or soft goat cheese
  • Crackers – whole grain, gluten-free such as Mary’s crackers
  • Hummus with veggies or crackers
  • Veggie sticks – carrot, pepper, radish, celery, raw zucchini, raw asparagus, snap peas, cherry tomatoes etc.
  • Goat yoghurt with added berries and chia seeds
  • Chia seed pudding – made with nut free milk, such as coconut milk
  • Chia seed pudding ideas from the Huffington Post (some contain nuts) – http://www.huffingtonpost.ca/2014/04/24/chia-pudding-_n_5191614.html
  • Avocadoe – squeeze with lemon to keep it green
  • Dry cereal – ‘Power O’s’ (Love Grown brand)

Left-overs from last night’s dinner

  • Rice pasta
  • Chili or stew
  • Curries or dahl
  • Porridge left-over from the morning – can add apples, cinnamon, chia seeds, maple syrup, vanilla
  • Hard boiled egg
  • Sandwich options
  • Whole grain bread, deli meats, condiments, cheese, lettuce
  • Ezekiel bread sandwich with Sunbutter

Water with berries or cucumber or mint leaves for flavour

Containers

Great ideas from blogs

With the warm weather and long days upon us we are drawn to the succulent flavours of summer. No one can argue the fantastic taste of ice cream, popsicles and ice slushies. Unfortunately many of these treats contain large amounts of processed sugars, sodium overload, additives and preservatives that are not good for our bodies.

Here are a few simple recipes that are great tasting and made with high quality ingredients that will transform these summer classics into to a wholesome food alternative.

Banana nut ice cream

5 frozen bananas
2 tbsp almond butter
1/4 cup 70% dark chocolate chips
1/4 cup walnut pieces

Add the frozen, peeled and chopped bananas along with the almond butter into a food processor. Process until smooth. Fold in chocolate chips and walnut pieces. Serve immediately.

Fudgesicles

1 cup coconut milk
1 avacodo
1/4 cup dark coco powder
1/3 cup maple syrup
1/2 cup water
1 tsp vanilla
pinch of sea salt

Blend all ingredients together (you may need more water if mixture is too think). Pour mixture into popsicle moulds and freeze for 6 hours. Note: you may want to add more sweetener so taste before you freeze.

Mixed berry slushie

2 cups mixed strawberries and blueberries
1/4 cup ice
1/2 cup fresh squeeze orange juice
2 tbsp lemon juice
1 tbsp honey

Blend and serve.

Although traditionally we think of women when we talk about cosmetics and bathroom products, but men use a handful as well. Shaving cream, aftershave, moisturizer, deodorant, shampoo can usually be found in any man’s bathroom. But what’s actually in those products? Are you lathering your face in toxins every morning? The average Canadian uses 15 personal products with 100 different toxins in the morning. So for the majority of men out there, the answer is yes, you are covering your face and body in harmful creams that have been linked to cancer, fertility issues, hormonal problems and allergies. Fortunately, the Environmental Defense and the Environmental Working Group have done their research to help navigate this world of men’s ‘cosmetics’.

Let’s focus on 2 toxins in particular; triclosan and phthalates.

 

Triclosan

Found in deodorants, antiperspirants, cleansers, and hand sanitizers. Also found around the house lining garbage bags, kitchen utensils, laundry detergents, facial tissues and most products labelled ‘anti-bacterial’.

The health effects of triclosan are considered to be endocrine disruption, having a direct effect on your hormones, specifically on your thyroid. Where a small exposure to triclosan may not be harmful, we exposure ourselves to hundreds of triclosan containing products each day!

First manufactured in the 1960’s, triclosan was used then used in surgical scrub kits in the 70’s due to its antimicrobial properties. From there, industry started to add it to all sorts of products before much thought was given to potential health effects.

In August 2009, the Canadian Medical Association asked the Canadian government to ban triclosan use in household products in fear of its potential role in increasing the number of ‘super bugs’ or antibiotic resistant bacteria. In June of 2014, Minnesota officially banned the use of triclosan in antibacterial soaps. Since then, Proctor & Gamble and Johnson & Johnson have publicly announced that they will stop using triclosan.

Although these actions are steps in the right direction, the problem is also that triclosan easily bio-accumulates – builds up in the environment – since it does not readily breakdown or decompose.

How do you avoid such a ubiquitous compound? Read your labels, be informed, shop wisely. For an anti-bacterial effect, use soap and water – studies says it’s just as good at killing bugs.

 

 

Phthalates – pronounced ‘f-thay-lates’

Smell pretty? It could be the phthalates. These man-made chemicals are endocrine disruptors found primarily in scented products and are linked to asthma, and reproductive system problems. In 2008 the Journal of Andrology released a study that found that the average American male had sufficient levels of phthalates in his bloodstream to lower his testosterone levels. Low testosterone is linked with poor muscle tone and low sperm quality. Sounds good, eh? If your shaving cream or body wash smells good and ‘perfum’ or ‘fragrance’ is listed as an ingredient than beware.

Gradually phthalates are being phased out of use in Canada however always read labels carefully since dibutyl phthalate, DEHP and DEP and also phthalates. In doubt? Call the manufacturer.

In addition, this group of chemicals is widely used as a plasticizer to soften plastics such as in your fun plastic shower curtain. Persistent in the environment, phthalates are found in household dust particles, drinking water and fatty tissues (both in the meat you eat and in your body).

Curious about where else to find phthalates and their health effects, Wikipedia has some good info to get you rolling.

 

 

The bottom line, you can’t avoid phthalates or triclosans since they are now contaminating our environment. But you can make smart choices in the pharmacy, grocery store and each morning when you walk into the bathroom.

 

For a more complete list of toxins in your personal care products and a great pocket guide to download, check out the Personal Care Products Pocket Shopping Guide

 

 

For more info check these link out:

How to Get A Green Shave: http://environmentaldefence.ca/blog/tip-month-men-here%E2%80%99s-how-get-nice-green-shave

Skin Deep Cosmetics Database http://www.ewg.org/skindeep/search.php?query=titanium+dioxide&h=Search