Yummy Yam Pecan Loaf

Mother’s & Father’s Day are right around the corner. What better way to celebrate such amazing people in your life than making a delicious brunch together? What I am suggesting isn’t your typical eggs and bacon breakfast with French toast, but rather some nutritious balanced dishes that will surely satisfy your mid morning cravings and keep you energized throughout the day.  Let me guide you with some of the ideas that I certainly am going to entertain on my Sunday brunch with my mother.

Grains

• What not to have—white refined bagels, breads and muffins, processed cereals
• What to have—whole grain muffins, bread made from spelt, oat, rye or brown rice flour, homemade granola
• What not to have—white pancakes with icing sugar and syrup
• What to have—Buckwheat pancakes sweetened with pure maple syrup

Refined, white carbohydrates spike blood sugar levels really fast giving a false burst of energy. Which only makes you crash. Opt for whole grains that are high in fiber, protein and nutrients.

Protein

• What not to have—Eggs Benedict, fried eggs
• What to have—organic poached or hard boiled egg, organic scrambled tofu
• What not to have—bacon, salami or other high sodium, processed deli meats
• What to have—organic grilled tempeh, marinated with maple syrup and orange juice

Organic or free-range eggs have rich yolks full of nutrients and tofu provides a hearty vegan alternative to eggs. Processed meats are high in sodium and very difficult for the body to digest. Try tempeh instead which is a whole food that is “meaty” high in enzymes and plant based protein, leaving you just as satisfied.

Dairy

• What not to have—butter or margarine on white toast or muffins
• What to have—coconut butter or almond butter on sprouted spelt bread
• What not to have—cow dairy or processed cheddar cheese, cow milk
• What to have- organic goats cheese, organic sheep’s cheddar, avocado or almond milk

Commercial dairy can be hard on the body and margarine has no nutritional value and is extremely processed. Opt for natural sources of dairy from goat and sheep sources of go veggie and explore the amazing plant based rich and creamy alternatives to dairy.

Sweeteners

• What not to have—white sugar, brown sugar, artificial sweeteners, jams
• What to have—coconut sugar, maple syrup, honey, fresh fruit

Processed sugar and chemical sweeteners are hard on the body and metabolism. Sugar spikes your blood sugar levels with empty calories, while aspartame gives you a false sense of sweetness and can have detrimental long-term effects on health. Choose natural sweeteners whether from fruit or other sources, as they carry nutritional value and taste delicious.

Beverages

• What not to have—fruit juices and boxed orange juice, dessert coffees
• What to have—fresh pressed fruit and vegetable juices and smoothies, herbal teas

Many beverages are laden with sugar, fat and calories. Before you know it you have taken in more calories before you’ve even eaten anything. Opt for natural juices and smoothies that will give you a morning buzz with out the caffeine!

To put all of these tips in action, join us on June 16th for Balanced Brunch! You will get to cook and enjoy a delicious, healthy breakfast and learn tips on how to start your day with simple and fresh recipes. After all, breakfast is the most important meal of the day! Take a look at the menu here.

Yam Pecan Loaf

What’s In It?

1 yam (about 1 cup) cooked and mashed

1⁄2 cup grapeseed or coconut oil

3⁄4 cup maple syrup

1 teaspoon vanilla extract

1 teaspoon apple cider vinegar

1⁄2 cup vanilla rice milk

5 tablespoons orange juice, freshly squeezed

3 tablespoons orange rind, grated

2 cups whole spelt flour

3 teaspoons baking powder

1⁄2 teaspoon fine sea salt

1⁄2 cup dried sweetened cranberries

1⁄2 cup pecans, coarsely chopped

How It’s Made

1. Preheat oven to 350F. Steam or boil yam in water in medium saucepan and cook until soft.

2. Strain the yams and mash them with a masher.

3. Add the oil, syrup, vanilla, vinegar, rice milk, orange juice and orange rind to the yams and

mash the ingredients together thoroughly.

4. In a large mixing bowl, combine flour, baking powder and salt.

5. Pour the yam mixture into the flour mixture and gently stir them together until all the flour is

incorporated into the wet mixture.

6. Fold in cranberries and pecans.

7. Scoop mixture into an oiled and floured bread pan. Place the pan in oven and bake for about

one hour.

8. Use toothpick to test readiness, this loaf is done when the toothpick comes out clean. Let the

loaf cool in the bread pan on a wire rack before removing.

Leafy green vegetables are one of nature’s richest sources of a full spectrum of nutrients. So look beyond spinach and broccoli and get familiar with things like kale, collards, swiss chard, arugula, bok choy.

Depending on what your taste buds are calling for, there are so many ways to get your green veggies in. The good news is that each green offers a very different unique taste and texture. Even if you have to sneak them into a smoothie for the fussy ones in the family, I promise you – there is always a way!

A nutrient packed green – kale!

Whether you are following a vegan diet or just want to take your nutrition to the next level– greens should be an essential component to your day.

Choosing a leafy green such as kale:

1. Helps to purify your blood, supports bone health and prevents the risk of many diseases such as heart disease and cancer
2. Gives your body an extra dose of much needed calcium, magnesium, iron, antioxidants and fiber
3. Compliments anything and everything on your plate and will boost the nutrients in any meal
4. Is especially fantastic when it is just lightly steamed, sautéed or chopped up and marinated raw into a salad
5. Makes a super healthy “chip” that is kid and adult friendly. Try this delicious zesty kale chip recipe!

These benefits apply to most greens so really, you can’t go wrong and the possibilities are endless.

It is very common to get overwhelmed when it comes to greens. My suggestion is to start basic. Pick one new green a week to “play” with until you have found a way for you and your family to enjoy it. The number one complaint is that greens are too bitter. Well, yes collards and kale can be bitter – especially if they are new to your palette. Once you find a way to get them into a meal – whether they are added to a smoothie, tomato sauce, chickpea stew, chunky vegetable soup, grain dish or simply dressed with olive oil and sea salt, there is no turning back. You will be hooked because you will suddenly start to feel better, have more energy and you may even lose weight. That doesn’t sound bad does it?

Experiment with natures emerald gems, have fun and make sure you get your greens in everyday. Just remember that a meal isn’t a meal unless there is something green on your plate! Try the Green Garden Veggie Pasta Salad recipe below. We’re making this recipe and many more green veggie-packed recipes at Simple Spring Creations on May 23rd and Green Goddess on June 10th.

Green Garden Veggie Pasta Salad

Ingredients:

8-12 oz pasta (kaumt, spelt, Tinkyada brown rice or quinoa)

3 tablespoons extra virgin olive oil
1/2 cup sliced red onion1-2 yellow summer squash or zucchini, quartered lengthwise and cut into 1/2 inch chunks to equal 2 cups

2 garlic cloves, crushed or minced

1-2 cups washed and chopped chard or kale

10-12 spears of asparagus chopped

1 tablespoon finely minced chives

1/4 cup finely chopped Italian parsley

1/4 cup finely chopped fresh basil

Salt and pepper to taste

How It’s Made:

1. In a large stockpot, bring 4 quarts of water to a boil with 1 tablespoon of sea salt.

2. Meanwhile, in a medium skillet, heat 1 tablespoon of olive oil. Add onion and saute for 3 minutes. Add squash, asparagus and continue to cook for 5 more minutes. Add garlic and cook another 2 minutes. Turn off heat and set aside.

3. Cook pasta until al dente. Drain, place in a large, shallow serving bowl, and toss with remaining 2 tablespoons of olive oil, sauteed vegetables, chard and fresh herbs.

4. Season to taste with salt and pepper and serve immediately.

At this stage in my life, I consider myself vegan.  Do I quiz the waitress about whether or not my salad dressing has honey in it, or if there is egg in that veggie burger?  No.  So I know I’m not perfect.  But for the most part, I avoid animal products in all areas of my life.  I was not always this way.  For the first 39 years of my life I ate the “standard” diet.  But a particularly bad stretch of poor health sent me searching for a change.  That is when I decided to give plant based eating a try; a particularly tricky feat considering that my husband, children, family and friends do not share my way of eating.  So, what does this mean for making healthy meals for my family?

This is a tricky topic for me.  I tend to go back and forth on it.  Some days I want to cut all the animal products and processed foods out of our lives completely.  And as the Mom, I know that my kids’ nutrition is primarily my responsibility.  However, my husband is their parent too, and while supportive of my choices, he has not chosen to take this journey with me. My solution so far is to strive for balance and moderation.  So what does that translate to at meal times?  Well, I would say about 3 nights a week, we all eat a vegan supper.  Veggies stir fried over brown rice, whole grain or rice pastas with Italian or Thai inspired sauces, soups, chili, stews and salads are the most common.  And I can honestly say that my husband and daughter really enjoy these meals.  My 6-year old fussy son is another story.  Other nights, I still make a vegan side (which I eat as my main), and I prepare an animal protein to go with it for the other members of the family.  Any baking I do now is vegan, and I have replaced dairy milk with almond in cooking and smoothies for everyone.  So, I have not converted them to my way of eating, but I have greatly reduced the animal products they consume.

April being Earth month also has me thinking about the ways in which our eating habits effect the environment.  Again, there is room for improvement.  But some of the things that we do to reduce our footprint include:

• Eating fewer animal products (veg proteins take far less water to produce and create far less pollution than their animal counterparts)
• Shopping for produce at the local farmer’s market from May to October.
• Baking lunch box snacks (like Marni’s Blueberry Banana Spelt muffins!), thereby purchasing less packaged goods.
• Packing drinks in reusable metal water bottles.
• Using more Tupperware and less plastic wrap.
• Walking to school instead of driving when the weather is nice.
• And most obviously, recycling.

How do you strive to keep yourselves, your family and your planet healthy? We would love to hear your tips and tricks.

People eat plant-based diets for a number of different reasons; health benefits, not supporting animal cruelty, food sensitivities, and of course, environmental reasons.

Helping the planet is a huge part of the reason I stopped eating meat, and why I strive towards a more whole foods, local approach to nutrition.

The amount of resources that go into meat production is astronomical, as well as in the shipment of food across the world. Trying to find local farmers and food producers is a big part of reducing the carbon footprint on your plate. Go to a farmers market, sign up for a produce delivery box service, visit smaller grocery stores that offer local, organic produce.  Try to take note of what’s in season in your area and make the most of it. I stayed with a family in England a few years ago, who were living almost entirely independently, off-the grid. From using a woodstove for heat and cooking to growing their own quinoa and vegetables in their backyard, they made the most of every resource available. It was a really amazing learning experience and eye opening in terms of sustainability. While I can’t plant a garden in my apartment, there are may things I (and my urban dwelling neighbors) can do to make a difference.

Another huge waste, and something I tend to be quite guilty of partaking in, is take-out containers. There is so much unnecessary waste involved with ordering food. There’s a super cool project dedicated to reducing take out waste called Takeout Without. It really forces you to think about all of the paper and plastic garbage you use without thinking about.  Check out their website and think of some ways you can start implementing changes in your own life.

Eating plant based foods is an area that I still have a long way to go on, and one that I feel really passionate about. There are so many small things we can do to make a difference, with regards to the food that we eat. Even incorporating a serving of veggies and fruits into our diet everyday contributes to earth-friendly activities. I’m looking forward to learning new plant-based recipes at Fit and Fabulous next month so that I can eat to stay active and improve the earth. Check out the class here if you’re interested in joining the class (I’ll be there!)

Earth Day and Earth Month are a great time to implement small changes in your life that can make a significant impact. Start composting, eat more plant based meals, recycle everything. I’d love to hear about things you have done to make your lifestyle for sustainable and eco-friendly.

Resources:

Plant-Based Cooking Classes – http://www.marniwasserman.com

Reduce Restaurant Waste – http://www.takeoutwithout.org/

Learn why it’s green to go veggie  -  http://www.downtoearth.org/environment/top-10-reasons

Delicious & Refreshing Green Juices

My favourite way to welcome spring is to lighten up my eating habits. As the weather gets warmer, as more local vegetables become available and as I spend more time outside, I crave lighter, colder, more refreshing meals. Instead of the soups, stews and grains that warmed me in the winter, opt for more green leafy vegetables, salads, smoothies, raw soups and juices. This not only results in simpler meals to prepare but I also feel lighter, more rejuvenated and more energized!

Here are 5 key ways to lighten up your meals this spring:

1. Start adding more salads to your diet. Whether for lunch or dinner, grab a big bowl and fill it up with fresh local greens. Salads help eliminate toxins, increase energy and provide a balance to your body. Learn how to naturally balance your body at Acid/Alkaline Balance on June 20th.
2. Drink your dinner. This isn’t ideal all the time. But some nights when I get home and don’t feel like making a meal or eating a heavy dinner, I just pull out my blender and make a yummy blended cold soup (see the deliciously refreshing recipe below).
3. Change the ratios on your plate. This is the easiest way to lighten up while sparing your body extra calories. For example, instead of taking an extra serving of grain, add more veggies, either steamed or fresh. Learn how to give your body a spring cleanse with Marni’s best-selling eBook Cleansing with Superfoods.
4. Use vegetables in place of grains. In the spring, it’s fun finding veggie alternatives to whole grains. For example, grind up cauliflower instead of rice or use kelp and Zucchini noodles for basic dishes or pasta recipes. Top this up with our fave Green Goddess Salad Dressing – we will be making this recipe and more Green recipes at Green Goddess on June 10th!
5. Make juice. This is the easiest way to start lightening up  in the spring. Making a tall glass of vegetable juice is an easy way to load up on nutrients instead of calories. You can learn how to make Super Alkaline Juices at Raw Essentials on June 3rd.

With the days lengthening, reach for foods like green vegetables that will hydrate and refresh you. To start, try this refreshing

Green Avocado Cucumber Soup.

What’s in it:

1 cucumber, peeled, seeded and roughly chopped

2 large ripe avocados

½ cup spinach or kale

2 green onions, roughly chopped

2 apples (crisp and tart apples like granny smith)

2-1/2 cups coconut milk or coconut water

2 Tablespoons freshly squeezed lemon juice

Parsley for garnish

Optional additions: garlic, ginger, cayenne, dill

How it’s made:

1. In a blender, process all ingredients until smooth. Chill until ready to serve and garnish with fresh herbs.

This article was originally written for Chatelaine.

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For a chance to win a box of these delicious bars, tell @NourishedFully and @VegaTeam how this bar will benefit you. Make sure to include the hashtag #VegaOneBar or #1ofaKind. The contest ends on April 17th!

And come sample the Vega One Bar at Weekday Meal Planning on April 15th!

Enjoying ice cream sundae night with all the right fixings!

This post was inspired by this article!

I am not a parent yet, but I intend to be one day – for at least 3 kids  and I can’t wait to raise my kids with healthy habits that they have control over. This may be easier for me to say now. But what I do know is that there is no excuse when it comes to giving your kids junk food. With the plethora of unhealthy, toxic choices that are available today, there are just as many healthy tasty and fun options too.

I know that my good friend, and fantastic mom Lisa Borden can vouch for this. As a mother of 3, she is a true example of this. Her kids know and appreciate what it means to eat well and have their “ cake” (albeit  from Sweets from the Earth or Kelly’s Bake Shoppe) and eat it too. They have been raised to understand that there is JUNK food, chemically processed kind and ethical homemade or naturally derived kind of junk food, which I would rather refer to as healthy indulgences or “good” junk food. These are still treats, still with sugar and fat, but they are a much better option than what is typically available for kids.

To that matter, please check out Lisa’s son Ryan Storm, an acclaimed Toronto food critic who knows what it means to eat well – at 12 years old!

What infuriates me the most is that some parents even claim to be prisoners to their kids choices. Blaming them for what they buy – “because that is all they will eat!?”  Rather, it should be the parents as the decision makers and the nurturers in their child’s life. Granted marketing claims and media are not helping with this. Making parents believe they are actually doing a good thing and giving their child a “treat” or something “special” and most importantly putting a smile on their face. Which in the end makes the parent feel like a hero. To me, that is NOT proactive parenting. That is a passive cop-out, letting kids rule and not doing the due diligence required to find better “junk” alternatives – that still taste good! I don’t even like to use the word “junk” as no junk should ever go into your kids body!

I know there is the argument of the birthday parties, school pizza days and other occasions that a parent may not have control over. I understand, and believe that there is room for moderation and exceptions but if the healthy habits and standards aren’t there to begin with, then this becomes more difficult to implement as a child grows up.

I know this, because one of the biggest contentions I get from parents is that their 8 year old just won’t eat that piece of fruit, or “healthy” chocolate chip cupcake – because it’s just not the same as a the chemically processed and toxic version. At that point it becomes too late, and the child had not only developed unhealthy eating habits, but also unhealthy behavior habits towards food, believing that “healthy” food is gross and not cool. I would just like to mention that my whole philosophy on food, is that healthy food HAS to taste good and be enjoyed no matter what. Or what’s the point?

It is up to the parents to instill values in their kids at home. Kids should be sent to school with healthy and fun snacks. Of course in addition to loading them up with apples and carrots, they need a tasty “treat” too. Ones that actually make their friends jealous! This can be done, however instead it is typically easier for parents to say, well I may as well just give them “this cookie” or “those chips” because they will just want it anyways (I come across this too often with my clients). The truth is, if you create at that, then they will. So instead why not get involved with your kids and come up with some snacks that are colourful and tasty, sweet – whether store bought or homemade. The good news is there are lots of options & also if they are part of making their own yummy treats, they will be more likely to eat them too!

Here are some ideas to start with:

• Instead of candy, gummies TRY  dried fruit – okay so that may sound boring, but get some blueberries, raspberries, mango, apricots and cut them up in little pieces and you’ve got the best tasting naturally sweetened “gummies” that you can find. Colourful, sweet, chewy, not food dye or white sugar – it’s a perfect match! (make sure you are buying varieties that are sulphite free and non-gmo)

• Instead of soda and sugared juices TRY to get some 100% fruit juice and mix it with water and even put some berries in there. The ultimate naturally-sweetened vitamin water.

• Instead of potato chips TRY Organic corn chips, sweet potato chips, zucchini chips, spelt pretzels, homemade organic popcorn, kale chips, even chocolate covered kale chips.

• Instead of jello or pudding TRY Yoso coconut yogurt top it with fresh fruit or dark chocolate chips – this is a perfect nut free snack to pack up or for after school.

• Instead of Ice cream TRY Coconut Bliss coconut ice cream. Flavours include vanilla, chocolate, peanut butter fudge, berry swirl, coconut – plan an Ice Cream Sundae night!

• Instead of Cookies  TRY Better cookies from Sweet from the Earth, New Moon Kitchen or make a trip to Kelly’s Bake Shoppe, or Bunner’s Bakery–just note these are still “treats”, and should be treated as such but they are much healthier options! Of course making some of your own cookies at home would also be  a nice way of knowing what is going in your treats and it also gets your child involved in the making. Try these Ice Cream Cookie Sandwiches

•  Instead of  dairy milk chocolate bars TRY Giddy yoyo, Endangered species, Zazubean Chocolate, Chocosol or Cocoa camino.

Some Nourishing KID Resources worth checking out are:

Unjunk Your Junk Food, Real Food for Real Kids, Sprout Right, Learn Eat Grow,  

Help we’ve got Kids

If you are at a loss for ideas and want to get inspired in a fun and friendly environment, luckily we’ve got many upcoming opportunities to give you the chance to learn how to make some new healthy recipes for the family:

Better baking – May 13th

Weekday meal Planning – April 15th

Killer Kids recipes- May 14th

Pro-teen – May 21st

And the most exciting news is our very first offering of a  Delicious Kids Day Camp this summer!

Register early before spaces fill up!

It is my goal to inspire you to stay on track, find alternatives, eat well, live well and nourish yourself & your kids….if you have them

So, where is a girl to get her calcium?  I start several days a week with a hearty dose of calcium from a smoothie made with banana, organic berries, calcium rich kale and fortified almond milk.  This is a favourite of my daughter’s as well.  Trust me, you can not taste the kale.  Adding some ground flax seed ups the calcium even more.

While there is a long list of veg-friendly calcium sources out there, two personal favourites are edamame and sesame seeds.  Edamame pods are a popular snack in our household; steamed and tossed with a bit of EVOO, salt and pepper.  I also add shelled edamame to quinoa dishes, pastas, and salads.  Most things I cook are finished off with a healthy sprinkle of sesame seeds as well, adding flavour, texture, and giving the food a nice presentation.

I was happy to see these two ingredients front and centre at Marni’s Amazing Asian cooking class earlier this month.  My two favourite recipes were the Nappa Cabbage Salad, and the Arame Soba Noodle Salad.  I recreated both of these dishes at an Asian-themed pot luck this past weekend to great reviews.  One of my reasons for wanting to win the Fully Nourished Lifestyle prize was to be an example to those around me.  I find people can be pretty sceptical of vegan cooking, so it is very heartening to bring healthy vegan fare and have it be as well received as the meat and sugar-laden foods around them.  Thanks Marni!

I have a pretty hectic schedule that is constantly changing. One day I may be taking acting classes and running to Hot Yoga class, the next I’m auditioning for commercials and then babysitting the world’s cutest toddler.  As much as I love cooking, I don’t always have time to micro-manage every single aspect of my daily diet. This means it’s so important to have a well-rounded diet that includes lots of Calcium rich foods.

One resource that I’ve found invaluable is CalciYum!, a vegetarian calcium based cookbook by David & Rachelle Bronfman. Marni gave me this book at my first consultation, and it has a ton of great recipes along with information about Calcium dense plant foods.  This has helped me to consider Calcium in addition to protein when I’m choosing different ingredients for my meals. I love beans, tempeh, and tofu which are great sources of Calcium. Incorporating leafy greens into my everyday life has made a big difference. I put kale, spinach, and collards, into my soups, salads, stir-fries, and baking.  You get countless benefits from consuming leafy greens, and there are so many to choose from and experiment with. The other high calcium food that I try to eat everyday is Almonds, I am a huge Almond lover. I like to have a little container of almonds with me or a Lara bar on hand as an emergency snack.

A great part of living in Toronto is the plethora of Vegetarian stores and restaurants at our fingertips. Last fall I was doing a class at Second City, and I would often have to rush to another audition, appointment or class, right after. Thankfully I could stop at Fresh on Spadina for a quick nutritious pick-me-up. Smoothies are an awesome way to get some extra Calcium into your diet! The Date Almond Smoothie and Tropic Thunder at Fresh are two of the most delicious beverages I’ve ever had. They both have Almond Butter, and the Date-Almond Smoothie can also have Almond milk in it, and you can add Kale to any juice or smoothie!

Enjoying calcium rich greens at Grain Goodness!

I also participated in my first cooking class with Marni this month called Grain Goodness. She showed us just how versatile vegetables and grains can really be. All of the dishes we made were so delicious, and I will definitely be recreating them all at home.What about you? Do you give much thought to the Calcium in your diet?

I’d love to hear any tips or thoughts. Reply in the comments section below or tweet @KristyLapointe or @NourishedFully

1. Building strong, healthy bones depends only on calcium

2. Your calcium intake is the only thing that matters

3. Dairy is the only good source of calcium

Let’s clarify these myths one at a time:

Clarification #1 – Calcium + Vitamins Build Strong Bones

Bone development is influenced by a number of factors, including nutrition, exposure to sunlight, hormones, and physical exercise. There’s no denying that calcium is important for bone health but bones need more than just calcium to grow and stay strong. Other important sources include Vitamin C, Vitamin D, and Vitamin K.

Enjoy these foods that are bursting with calcium!

1. Green Leafy Veggies – kale, chard, beet tops, collards, broccoli, Brussels sprouts, dandelion, mustard greens and bok choy.
2. Root Veggies – parsnip, rutabaga, sweet potatoes, squash, okra.
3. Nuts and Seeds – almonds, pine nuts, hemp seeds, sesame seeds.
4. Beans, Legumes and Whole grains – kidney beans, black beans, quinoa and amaranth.
5. Fermented and Organic Soy – Tofu, tempeh, miso and edamame.
6. Sea vegetables include arame, nori, dulse, wakame and kombu. They can be found at your local health food store or in the condiment section of your grocery store. Another great place to look is at authentic Asian markets.
7. Other: carob, tahini, almond butter, cocoa, goji berries, figs and molasses.

Clarification #2 – Importance of Calcium Absorption & Retention

As we just discussed, calcium-rich foods is one source that helps build strong bones. But what you may not realize is that calcium is for more than just your bones – almost every function in our body requires calcium. Many degenerative diseases such as osteoporosis among others are a result of poor quality supplementation and an imbalanced diet.  Reaping the benefits of calcium is also about how much we’re able to absorb, and retain. Factors including our dietary habits, lifestyle, and aging process all contribute to calcium absorption and retention.

• Stress impacts normal digestion and can have a negative effect on calcium absorption.
• Age also impacts calcium absorption – on average, adults absorb approximately 20% less calcium than children.
• Protein increases calcium absorption and stimulates the production of hormones that promotes new bone formation.

Clarification #3 – Avoid Dairy as a Source of Calcium

People have grown to accept that you can only get your daily intake of calcium from conventional dairy and a calcium supplement. What you need to also focus on is whole food sources that are naturally loaded with calcium. These foods don’t contain dairy, but will provide your body with the calcium it requires to function in an easy-to-assimilate way along with a whole bunch of other minerals and nutrients that are vital to good health!

So skip the dairy, eat your greens, get some sunshine and exercise regularly and enjoy all of the health benefits of a whole, natural diet! For calcium-rich, plant-based recipe inspiration join us on March 18^th for Veggin’ Comfortably where you will learn some delicious calcium-rich recipes and you will receive a free copy of Marni’s best-selling eBook Veggin’ Comfortably.

Try this calcium-rich treat — Carob Fig Frozen Fudge

A Delicious Calcium-Rich Dessert!

What’s In It?

1 cup figs, soaked

1 1/2 cups filtered water

1 tablespoon pure vanilla

1/2-1 cup nut butter (almond or sunflower)

1/2-1 cup raw carob powder

1/2 cup Manitoba Harvest hemp seeds

How it’s Made:

1. Place the figs in a bowl and cover with water and soak for about an hour, until soft. Drain reserving liquid.

2. In a blender, blend the figs, and vanilla until smooth, slowly adding soaking water as needed to form a creamy consistency.

3. Transfer the fig mixture into a large bowl, add the nut butter, and stir to combine.

4. In a separate bowl, mix the carob and hemp seeds.

5. Gradually add the dry carob mixture into the wet fig mixture. Stir well. Press evenly into a 10 by 18 inch brownie pan, 1 inch thick and freeze until firm (about 3 hours).

6. To serve, cut into 1 inch squares.

Happy calcium-eating!