A Balanced Brunch for Mother’s Day

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.

 

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What makes your Chia sweet?

For the second round of Ruth’s Chia giveaway brigade we want to know what sweeteners you use to create the best chia pudding (dare I say, EVER?!)

If you missed last weeks giveaway opportunity, check it out here!

Another special property of chia, is that it tends to blend well with all sorts of flavours and sweeteners! Chia seeds are a great source of essential fats and thus make any meal more nutritious and delicious. I love making chia pudding! And some of my favourite sweeteners to add are maple syrup, honey or coconut nectar. This makes for a delicious and nourishing breakfast! It’s hearty, satisfying and provides you with energy as long as you have the right sweetener in it.  Even better, when a natural sweetener is combined with the healthy omega fats in chia seeds – it actually helps to moderate your blood sugar! This keeps you balanced all day long, as long as you are using just a tablespoon (maybe a little more) of sweetener.

If your looking for some ideas on what kinds of sweeteners you can use, watch this!

 

To make delicious brunch inspired meals and become familiar with chia seeds, particularly Ruths Chia Goodness, join me for Balanced Brunch on April 29th!

If you want to see a sample recipe of what I do with Chia seeds for breakfast check this one out!

Once again, we want to hear from you!

Please share with us your favourite way to use Chia Seeds and you will have a chance to win an incredible gift basket filled with Ruth’s Chia Goodies. I can’t disclose anything more yet!

Share this on Twitter : “What makes my #chia sweet is …. join the fun on @marniwasserman (and link to this post)”

Share on Facebook : What your favourite Chia Flavours are and link to this post!

 

What’s your favourite Chia recipe?

As one of their trusted experts, Ruth’s team has asked me to list some of my favourite uses for Chia seeds. There are so many reasons why I love them and ways to enjoy this incredible seed! Here are some of my favourites!

If you don’t have a favourite recipe for chia seeds yet, maybe you will discover one because we are doing three days of giveaways! Over the next 3 weeks you will have the chance to win some fabulous product from Ruth’s Hemp Foods.

What is your favourite recipes including Chia Seeds?

The amazing thing about Chia seeds is that they are so versatile. They can be used in many ways, from sweet to savory recipes, and anywhere in between. I particularly love to use them in baking because they act as a binder. So I never have to worry about my baking crumbling apart! Simply mix 1 tbsp chia seeds with 3 tbsp water, and you have your paste. My favourite recipe: Pea-licious Banana Muffins.

Join me in Gourmet and Gluten Free on February 27th to make this recipe and other delicious ones!

But now we want to hear from you!

Please share with us your favourite way to use Chia Seeds and you will have a chance to win an incredible gift basket filled with Ruth’s Chia Goodies. I can’t disclose anything yet!

Share on Twitter : My fav #chia recipe is….check out @marniwasserman post (and link to this post)

Share on Facebook : What your favourite recipe is and link to this post!

 

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Mesquite Walnut Fig Muffins

I have so many basic muffin recipes, in fact most vegan muffin recipes are somewhat the same in terms of basic ingredients – so it’s just about adding in a little flare into each batch to make them distinctly unique and I think I have accomplished that in this batch!

This recipe kind of evolved after I wanted to work with a few basic ingredients like Grainstorms kamut flour,  banana flakes and these incredible mesquite crusted walnuts that I recently discovered, along with some mesquite powder which has become one of my favourite new superfoods.

So using one of my basic banana bread recipes, I just started subbing in ingredients to make them as delicious as they turned out. They are hearty, crumbly, gritty but still moist and tender as a muffin should be.

Why are these muffins good for me? These muffins are not only good for you, they are great for you! Filled with fiber and protein from whole rolled oats and kamut, make them a satisfying breakfast option. They are also naturally sweetened with palm sugar, apple sauce, banana flakes  and have a little added texture from dried figs. Mesquite offers these muffins a unique malted taste while helping to control blood sugar levels.

I say no more. You must go off and bake these.

Mesquite Walnut Fig Muffins

What’s in it?

1 1/2 kamut flour
1/2 cup rolled oats
1 tsp baking powder
1 tsp baking soda
2 tbsp banana flakes (or 1/2 ripe banana)
1 tbsp mesquite
1 tsp cinnamon

1/2 cup almond milk
1/4 cup palm or coconut sugar
1/2 cup chopped dried figs
1/3 cup apple sauce +1 tbsp ground flax or chia
1/4 cup mesquite crusted walnuts

 How it’s Made!

1. Preheat oven to 350F

2. Combine dry ingredients in a bowl and mix together.

3.  Combine wet ingredients in another bowl and stir together.

4. Combine wet ingredients into the dry ingredients and cream together until you get a thick batter.

5. Spoon into 8 parchment paper muffin cups.

6. Bake for 20 minutes.

7. Enjoy with a dollop of almond butter!

 

What is your favourite muffin recipe?

What do you love to put in your muffins, on your muffins?

Maca Macqui Breakfast Granola bowl

It’s not hard to tell by now if you have been reading my blog that i am a smoothie fanatic. Coming out with new combinations all the time to get my morning fix for a super powered breakfast.

With the help of my friends at Navitas Naturals –  I am able to infuse my smoothie with the best of super foods.

I have been sampling this wonderful new dried berry powder from the Macqui berry.

Here are the specs.

Mak -ee

The edible purple berries of the native Chilean evergreen shrub (Aristotelia chilensis).

Anti-aging Berry

Maqui berries are native to the pristine Patagonia region of Chile, where they are regularly consumed by the Mapuche Indians – one of the longest-living cultures in the world. Recently, scientific research has confirmed a strong connection between the protective nutrients found in maqui berries and richer, disease-free mode of living.

The Power of Maqui

With an amazingly high ORAC value, maqui berries offer more antioxidants than any discovered fruit – with a particularly high potency of anti-aging flavonoids like anthocyanins and polyphenols. Recent studies have demonstrated these antioxidants to support a wide variety of bodily functions, including improved brain performance, heart health, liver strength, anticancer activity and – as the Machupe Indians likely know – overall longevity. Plus, the fruit offers a premium source of vitamin C, calcium, iron, potassium, and is a natural anti-inflammatory food.

Antioxidant Advantage

With such a profoundly rich supply of health-improving phytochemicals, even using just small amounts of maqui powder will vastly enhance the nutritional benefits of other foods or recipes. Containing a mild, unsweetened berry flavor, maqui is easy to use: try blending with other fruits or sweets in smoothies, desserts, or sprinkle on top of a breakfast bowl.

Maca (ma-kuh)

a herbaceous plant native to the high Andes of Bolivia and Peru. It is grown for its fleshy hypocotyl, which is used as a root vegetable and a medicinal herb.

Incan Strength

The root of the maca plant has been used in indigenous Andean cultures as a source of nourishment and healing for many millenniums. A radish-like root, maca is indigenous to the mountainous and ragged terrain of the Peruvian highlands. Although its foliage may be small and unassuming, the harvested root of the maca plant was traditionally used by Incan warriors in preparation for difficult expositions and battles, and was consumed to increase stamina and energy. So esteemed was this special root, that it later became used as a form of currency by the Spaniards — a practice which still carries on in some areas of Peru even today. Enjoying a massive resurgence in use, maca continues to be one of the most appreciated superfoods on the market. Navitas Naturals offers maca in 4 forms to suit all needs: a raw powder, a gelatinized powder, and a capsulated form of each.

 

Given that this is a superfood powerhouse, different from Acai – which I also greatly love, I am thrilled to have it part of my morning smoothie routine.

To complete my bowl I have added my

Maca Macqui Breakfast Bowl

1 cup almond milk

1 scoop Sun Warrior Protein

1/2 frozen banana

1/2 cup frozen blueberries

1/4 cup chopped spinach

1 tsp maqui powder

1 tsp maca powder

1 tbsp coconut oil

 

Place all ingredients in the blender and blend until smooth! Enjoy and top with some  GIRLNOLA granola!

Brazilian Berry Buckwheat Muffins

Say that 10 times! I bet you can’t! It may not be worth saying it but, they are worth making!

Now every time I make some version of nut milk, I am inspired to try something new with the leftover pulp (fiber). Just about this time of year, every year there is something that has me craving muffins!I made a fresh batch of Brazil nut milk the other day, complete with all the same goodies I use in my almond milk recipe. Brazil nuts are truly something special. They are not only the largest of the nuts, but they have such an interesting taste. Did you know that you only need 2 a day to get in your daily dose of selenium ( a major cancer-fighting antioxidant). Whether it is the whole nut or in milk form – you will still get the same benefit (well maybe not exactly but and for the sake of this recipe!)

Even though the milk and the fiber are separate after making nut milk – I put them back together in this recipe. So using this as my base and source of inspiration, I chose buckwheat flour for some reason to combine it with – maybe it had to do with the letter B?

Buckwheat – being gluten free, despite “wheat” in it’s name is loaded with magnesium and flavenoids  and helps to reduce the risk of cholesterol and heart disease. It has an intense and some would call it “bitter” taste. But to me, it is hearty, rustic and satisfying.

So now that I got the base covered – this recipe was starting to seem like my Moist Banana loaf, and since B was the theme, I decided to keep going with it. So in Banana’s went and for a change, some berries (blue and cran).

So their you have it – a gluten free, vegan muffin that is sure to get your energy levels going in the morning.

Share with Us!

What is your favourite kind of muffin?

What do you like to put in your muffins?

Have you ever made gluten free muffins before?

Brazilian Banana Berry Buckwheat Muffin

1 cup fresh Brazil Nut Pulp (fiber)

1 cup buckwheat flour

1 tsp baking soda

1 tsp baking powder

2 tsp mesquite

¼ tsp cinnamon

½ tsp sea salt

2-3 ripe bananas (depending on their size)

½ cup brazil nut milk

¼ cup coconut oil, melted

¼ cup maple syrup or coconut nectar

1/3 cup applesauce + 1 tbsp ground chia

1 cup blueberries and cranberries

How it’s made!

1. Pre heat oven to 350 F.
2. Mix wet ingredients and dry ingredients separately.
3. Use a large bowl for the dry ingredients. Then mix wet ingredients into dry and fold slowly, and mix together until there are no lumps. Stir in blueberries or chocolate chips.
4. Drop by spoonfuls into an oiled muffin tray or pour batter into a loaf pan.
5. Bake for 20 minutes if these are muffins or 40-50 minutes if this is a loaf.

Chewy Chia Goodness Giveaway!

 

Chia seeds get some good attention on my blog. As they have very quickly become one of my new favourite ingredients to use on a daily basis. I am always discovering different ways to use them and my new favourite way to to make it into cereal.

It can be added to a cereal for a boost of fiber, protein, and healthy fat as I highlighted here.

Or it can be made into a bowl of cereal on it’s own. Thanks to Ruth’s Hemp Foods, she has made this rather easy by creating an amazing product called “Chia Goodness” which is of heart-healthy chia seeds loaded with various different flavour combinations to make each one individually unique!

Ruth’s Chia Goodness Flavours are:

Ginger cranberry
Chocolate
Original
Apple Cinnamon

They are all so delicious. Just add some water or almond milk and watch it expand. It really is like a chia pet! It grows until it is almost double the amount and you have a bowl of chewy chia cereal. That will will provide you with fiber, healthy fat an abundance of energy!

Even though they are all tasty, I am a fan of the original as I still like to make each bowl different and make it my own. I love adding in fresh blueberries, strawberries, coconut nectar or sometimes I will even add in cacao, goji berries, almonds, banana. Whatever I’m feeling that day is what I will add in!

My typical Chia Goodness breakfast:

2-3 tbsp original Chia Goodness
1/4-1/2 cup almond milk or hemp milk – blended with 1 tbsp Sun Warrior + 1 piece of banana
1/4 cup fresh fruit, blueberries, strawberries (from my garden)
1 tbsp coconut nectar
1/4 tsp cinnamon

If you are just dying to try your own version or sample one of Ruth’s delicious flavours of Chia Goodness…now is your chance!!

Chia Goodness Giveway!
Contest Rules: You must live in Toronto and must be able to come and claim your prize from me directly!

If that is all clear, then….

1. Comment below and tell me why you love chia seeds or want to try Chia Goodness
2. Share this post on Facebook – and must be a fan of both Delicious Knowledge and Ruth’s Hemp Foods
3. Share this post on Twitter – and be sure that you are following me!

To find out more about Chia seeds and where and how to use them…read about why I just love this super seed that keeps on giving!

Learn how to use Chia Seeds:

 

The super seed that keeps on giving!

That’s right I’m talking about ch ch ch CHIA! This super seed is power-packed full of nutrients and is most definitely on my top superfoods list. I even think it is a daily must! You will not regret making chia one of your new favourite items in your diet! It is loaded with heart healthy fiber, essential fats, protein and will give you long lasting energy. If I were you, I would start your day with some Chia!

Nutritional Benefits:

As mentioned it is a soure of amazing long term energy, which overtime can actually help your body to function at it’s best and burn more calories throughout the day! Chia is also contains a high source of Omega 3 fatty acids – similar to flax. But where they differ, is that Chia actually contains a healthy dose of omega 6 – which makes it more well rounded. Be sure to get dark grayish Chia as it is nutritionally superior to the lighter kind.

Another thing to be aware of, is that Chia becomes mucilaginous when soaked; so go ahead and make a pudding, jam or smoothie out of it! The soothing gel derived from Chia helps to lubricate dryness on the skin and reduces nervousness, treats insomnia and improves mental focus. Also if you find you are a little backed up – take a dose of Chia  and things will move along just fine. Chia is brilliant for relieving constipation!

How you use it:

Chia seeds can be added directly into a recipe, whether it is a soup, smoothie, salad or your morning porridge – it goes with anything. However if you want to soak it, place 2 tbsp or more in a bowl and cover with some water. Wait about 20 minutes, and it will double in size and you will have a thick gooey pudding. Delicious! You can also add the whole seeds or ground chia into baked goods, granola or trail mixes or use it as a condiment or garnish. I actually use Chia seeds to substitute an egg in my muffin and baked recipes.

FYI – 1 tbsp chia + 3 tbsp water or 1/4 cup applesauce – is equivalent to 1 egg.

Where to buy it:

You can get Chia seeds at most health food stores in your local area. There are many varieties and brands popping up all over the place. I am a big fan of Navitas Naturals Chia, they are clean, pure and fresh tasting!

They do come from South America, so if you happen to be traveling down there, be sure to get your hands on some, along with other favourites like quinoa and cacao!

How to Store it:

Chia seeds are best stored in a sealed glass jar. You can keep them in the cupboard or place them in the fridge – especially for long term storage. Ground Chia is best kept in the fridge or even the freezer. I love to just keep a small jar on my counter for everyday use, I add about 1 tbsp to my smoothie or cereal every morning!

 

Super Chia Breakfast

1/2 cup rolled oats, cooked or sprouted buckwheat

3/4 cup almond or hemp milk

1 tbsp Chia seeds

1 tbsp Goji berries

1/2 tsp Cinnamon

1 tbsp Raw honey

Place rolled oats or cooked buckwheat into a pot.

Top with milk, chia, goji and cinnamon.

Bring to a low simmer for 5-10 minutes.

Stir in raw honey.

Enjoy!

For a  Raw Version- Place sprouted buckwheat or Raw Oats in your bowl and top with toppings! (oats can be soaked over night to make them creamy and soft.)

Top with fresh berries, banana slices, cacao or coconut flakes!

What goes in your cereal?

The Most Important Meal

You all have heard it before and it still holds truth. Breakfast is the most important meal of the day! A coffee and a slice of toast just doesn’t cut it. It will not hold you over, and you are likely to be hungry within the hour and that is when you will grab something else sweet and fulfilling…sound familiar? So start your day off right. I know this may sound like a Kellogg’s commercial, but it is true – and Kellogg’s and cheerios are not even part of my advice.

If you get “the goods” in early and your body will be very happy. Even if you are the type of person that really  just isn’t that hungry in the morning, at the very least have a green juice or a glass of water with some lemon and a piece of fruit, and maybe even a handful of nuts. Other balanced breakfast for ones with more of an appetite may be a smoothie, bowl of oatmeal, granola with almond milk, slice of Ezekiel toast with almond butter, sheep’s yogurt and fruit or maybe some hearty oatmeal pancakes!

Whatever you choose to eat, make sure it it balanced and provides you with sufficient protein, complex carbohydrate, healthy fats and fiber. These nutrients will give you energy and keep you satisfied and make sure your metabolism is off to a healthy start. Just remember the more balanced the breakfast, the less likely you are to have cravings throughout the day (and more importantly at night!).

There are many ways to get these nutrients in your breakfast and not even focus strictly on one isolated nutrient. If you chose whole food ingredients and combine them wisely you will definitely be getting all the nutrients your body needs to get you going! Here are some tips.

Protein: nut butter + toast, quinoa porridge, hemp or sun-warrior protein powder in smoothie

Healthy fat: almond butter or avocado on your toast, coconut oil in your smoothie, nuts and seeds on sheep yogurt or oatmeal

Carbohydrate: high fiber-whole grain bread, whole grain cereal – cooked from the whole grain (quinoa, barley, oats, kamut, amaranth, millet), homemade granola or a breakfast muffin.

Use this as a guideline and don’t skip breakfast. You are not doing your body any good by starving your body of calories when it needs it the most! Make sure you have a enough time in the morning to eat something decent and not always have to grab breakfast on the go.

And for the mornings or weekends when you have more time, you may even want to indulge and make a little feast of breakfast goodness. Oatmeal pancakes are hearty and delicious, full of fiber, complex carbohydrate and great for the kids too!

If you are looking for more breakfast inspiration, come to Balanced Brunch cooking class on May 12th to learn how to make some easy and filling breakfast recipes.

If you are a breakfast eater and have some others fabulous breakfast ideas, please post a comment and share your morning goodness!

Oaty Banana Blueberry Pancakes

1 cup rolled oats

1/2 cup spelt flour

1/2 teaspoon cinnamon

1/4 teaspoon sea salt

2 teaspoon baking powder

1 1/2 cups almond milk

1 ripe banana, mashed

1-2 tablespoon maple or coconut sugar

2 tablespoon ground sprouted flax, chia seeds

1 tablespoon applesauce

1 tablespoon coconut oil

1/2 cup fresh or frozen blueberries

1. Mix the oats, spelt flour, cinnamon, salt and baking powder in one bowl. Set aside.

2. Combine all the rest of the ingredients and allow to sit for a moment while you heat a skillet.

3. When the pan is hot, add your coconut oil.

4. Stir your pancake batter (add more water if necessary).

5. Pour a small amount of batter (about 3 inch in diameter) in the pan – you may be able to fit 2-3 circles in one pan.

6. Cook until bottom is brown and all sides are completely dry.

7. Serve with coconut flakes, fresh fruit, almond butter, apple butter or all natural fruit preserve. ENJOY!

8. Top with fresh banana and blueberries!

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