3 Ways for Health Conscious Women to Lose Weight and Satisfy Cravings for Chocolate, Sugar, Chips & Cookies 

It's not as hard as you might think to give up sugar, chocolate, cookies, chips, and other addictive foods that add extra weight, and take away from your GLOWing energy   Here are three easy and delicious solutions to satisfy your cravings & assist you with weight loss.

Satisfy your cravings & GLOW!

(1) Enjoy Nutrient Dense Versions of Your Favourite Treats    When you replace empty calorie (aka no vitamins or minerals) ingredients commonly found in foods we crave such as white flour, white/brown sugar, white salt with nutrient dense (aka highly concentrated in minerals and vitamins) alternatives such as sprouted almond flour, maple syrup and sea salt - it becomes easier to be in-tune with the authentic needs of your body and maintain a healthy weight without dieting.


Above: Mint Coconut Chocolate Chip GLOWnola Parfait with Cashew Creme
 
Click here to read more why it is easier to let go of calorie counting when you enjoy more nutrient dense whole foods. 

(2) Replace Sugar with Delicious Lower Glycemic Sweeteners   Often times, cravings arise as a result of an uncontrollable physical response due to a crash in blood sugar levels. Maintaining a slow and steady release of blood sugar is a critical function that your body will maintain at any cost (including gorging on sugary treats) because your brain needs a steady level of glucose to function. Click here to read more about the sugar cravings energy crash cycle that may be preventing you from losing weight.   When you enjoy sweeteners lower on the glycemic scale such as green stevia - an all natural zero calorie sweetener, yacon syrup and coconut sugar, your body will be better able to maintain energy, stay satiated for longer periods of time. It then becomes easier to maintain a healthy weight without wasting time calorie counting.   

(3) Enjoy Healthy Fats    Most treats like muffins, cookies, chocolates and chips all contain adulterated fats such as canola oil, hydrogenated fats, saturated fats from conventionally raised animals from sources such as milk and eggs.   Because these fats are unnatural, your body cannot use them as building blocks, instead they are stored as fat and become free radicals (aka toxins). When you have a high level of free radical in your body either from rancid fats, preservatives or even white sugar, flour and salt - your body will retain extra fat. Why? Fat is protective and is your body will store extra fat around your organs to prevent damage from free radical toxins.  

So not only do unhealthy fats found in processed foods, baked goods (even ones marketed as 'healthy') are easily stored as extra weight they also cause your body to retain extra weight on top of the calories they provide.   Natural organic healthy fats like flax and hemp seeds and coconut oil - are designed by nature - so your body to use them as building blocks to form cell membranes, hormones, brain cells and more - so less fat is stored as fat. And you have the nutritional building blocks your body needs for a healthy brain, skin and more. Healthy fats also slow the release of sugars into your blood so you can be satiated with less food and have more energy.  

Click here to read more how healthy fats help you to be more in-tune with the authentic needs of your body and enjoy life.

My GLOW Collection of organic, gluten, dairy and sugar free snacks are takes into account all three of solutions to assist you with weight loss without dieting or compromising taste.   Follow links below to discover what foods can satisfy your cravings for...   chips
cookies
chocolate
& more   Psst...I have a new product - the GLOW Spot raw chocolate that is currently not yet on my website. It is made with the highest quality raw chocolate, low-glycemic sweeteners to curb chocolate cravings deliciously and is available in the following flavours: hazelnut cinnamon, orange, mint and cayenne cinnamon.

You are Invited to a GLOW Collection Open House  
To help you stay on-track, with your New Years resolutions I am offering 10% off orders for those who attend my upcoming open house for a FREE sampling of the GLOW Collection on Saturday January 14th. Please note that open house is by appointment only. Spaces are filling up fast, please email me at julie@loveoffood.ca to reserve your spot. Click here for more information.


For those who would like emotional support and more information on how to manage sugar cravings, I recommend Sweeetness for Life support group, hosted by my ND, Dr.Alexina Mehta. Group starts Monday January 16th. For more information contact Dr. Mehta at dralexinamehta@gmail.com. 

Be Beautiful & Make Life Delicious!   Bon Appetit,   Julie 

In the spirit of giving during the holiday season and winter soltice, I am sharing one of my favourite holiday recipes with you. This article is a follow-up to my previous blog post ~ Three Reasons to Deliciously Replace Sugar This Holiday Season & Ideas for Healthy Sweetener Alternatives, to offer you some ideas for how to use healthy sweeteners during the holidays.

Almond Nog uses nutrient dense and high in fiber Medjool dates, no calorie and all natural green stevia and an option to include a banana for extra kreamy-ness. While this is a very healthy alternative to traditional eggnog, almond nog is still a treat so please consume in moderation ;-)

You can try using cashews, macadamia nuts or coconut mylk to replace the almonds.


Ingredients

1/2 cup organic non-irradiated almonds, soaked overnight or for 8 hours in filtered water

1 1/2 cup filtered water
2-3 Medjool dates*
1/4 tsp green stevia (I recommend Suede Hills Organic Green Stevia)
1/4 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp vanilla
pinch sea salt

*If you are not using Medjool dates, I recommend to pre-soak in filtered water to soften to they blend easier.
 
Optional for more Creamy and Rich Treat

1 ripe banana (preferably over ripe) + extra 1/4 tsp nutmeg
and/or
2 – 3 tbsp coconut butter (expensive and not necessary – if you add some you won’t regret it)

Optional for more Colour and Spice

1/4 tsp turmeric (optional to give drink a yellowish egg like colour)
pinch clove (optional

Optional for Almond Nog Chia Pudding

1 tbsp chia seeds

Garnish: Cinnamon and/or Nutmeg

Method

(1)  Soak 1 cup almonds for 8 – 12 hours or ovenight in filtered water.
(2)  Rinse almonds well and combine in blender with 1 1/2 cups filtered water. Blend for 1 –2 minutes until well mixed.
(3) To separate nut grounds from the mylk, strain almond mylk mixture into a large bowl using a cheese cloth, fine mesh produce bag or fine mesh strainer.
(5)  Pour almond mylk into blender with Medjool dates, nutmeg, cinnamon, vanilla, green stevia and sea salt. Optional to add banana, coconut butter, turmeric and clove. Blend until smooth.
(6)  Optional to now add 1 tbsp of chia seeds to create an Almond Nog Chia Pudding. Let chia seeds soak in mixture until they become a tapioca-like consistency.

Finish with a garnish of nutmeg and/or cinnamon.

Bon Appetit!

Julie
julie@loveoffood.ca
~ Julie Beyer is a Whole Foods Chef and Instructor in Vancouver BC and is currently studying to become a Registered Holistic Nutritionist. Join Julie Beyer on her  journey to discover how to apply the 5 Secrets for Convenient, Quick, Easy, Delicious and Affordable of Everyday Healthy.  You can find Julie Beyer's For the Love of Food on Facebook and Twitter for regular tips on healthy eating, nutrition, recipes

Sugars are essential to life. We need glucose from whole food sources like fruit, whole grains, and starchy vegetables for vital body functions like  fueling our brain cells. However, sugar in its refined and processed form, can cause us to feel down, gain weight and is harmful to the planet. During the holiday season, when we celebrate peace and joy - there is no better time than now to enjoy delicious alternatives to sugar that are good for you and the planet.


Above: Julie's Healthy Raw Vegan Cheezecake with Chocolate Hemp Sauce

#1: Refined Sugars are Free Radicals & Cause Premature Aging

Processed sugar (white AND brown) are bleached with sulfur dioxide and then filtered to remove all of raw cane sugar's vitamins and minerals. Without these micro nutrients, our body cannot recognize sugar as food, and the sugar becomes a free radical in our body. Free radicals are highly reactive molecules that damage cell DNA and membranes so they cannot hold skin together causing wrinkles and making us more susceptible to disease.
 
#2: Sugar Consumption Leads to Weight Gain

In an attempt to use "mineral and vitamin - less"  sugar, our bodies will extract vitamins and minerals from our bones and tissues that we need for normal human functioning. As a result, our body cannot work properly and we experience more health challenges. When we eat foods that rob our body of nutrients, we will feel hungry when we are physically full in an effort to get the micronutrients we need for survival. We are then more susceptible to weight gain. Click here to read more.

Both processed and raw sugar contain no fiber so the glucose is quickly absorbed into your blood stream causing high levels of blood sugar. This means your body needs to release large amounts of the insulin hormone to maintain balanced blood sugar. High levels of insulin in the blood means you gain weight more easily and your immunity is lowered.

#3. Sugar Production Harms the Environment 

Not only does processed sugar disrupt the internal environment in our bodies, its production negatively impacts the natural world. The effluent and waste that sugar mills create are a source of major pollution for local environments. Large amounts of pesticides and herbicides are also applied to sugar canes and contaminate surrounding ares. And even more harm is done when sugar cane is harvested with fire and increases emissions of carbon dioxide into the air.

The good news is that we all have the choice to positively contribute to our own health and the environment and Get the GLOW when we say YES to delicious healthy sweetener alternatives. Here are 5 delicious sugar alternatives to bring joy to your holiday season and contribute to a healthier peaceful planet.

Left: Mint Coconut Chocolate Chip GLOWnola sweetened with Coconut Sugar and Green Stevia. Layered with a cashew cream to create a parfait.

(1) Coconut Sugar

If you are baking, choose organic nutrient dense raw cane sugar (also called Suacanat) or better yet - coconut sugar (also called coconut sap). Coconut sugar is low-glycemic and packed with vitamins and minerals that will help you absorb the glucose and provide your body with the nutrient building blocks it needs to function normally - so you will be satiated with less food. Click here to read more about how nutrient dense foods can help you maintain a healthy weight without dieting.

(2) Dates

Dates are high in fiber so the glucose is slowly released into your blood stream for sustained energy. The fiber also gives you feelings of satiety to prevent overeating. This middle eastern fruit is high in stress reducing B vitamins, iron and other important trace minerals. Dates make for great sweeteners in raw vegan desserts like cashew cream. To create simply blend soaked cashews, dates, water and some vanilla in blender.

(3) Dark Maple Syrup

Dark grade 3 maple syrup is dense in nutrients to aid your body in the proper utilization of glucose. This sweetener is especially high in the beauty mineral zinc. Maple syrup makes for delicious sweeteners in raw chocolates, muffins and more.

(2) Yacon Syrup

While more expensive than other sweeteners, this superfood is one of the lowest-glycemic sweeteners available. Most of the sugars in yacon syrup are in the form of a complex carbohydrate called a fructo-oligosaccharide (FOS). FOS sugars cannot be metabolized aka absorbed by your body and feed the friendly bacteria in your digestive system. This means that very little of the glucose is absorbed into your blood stream. Yacon syrup is also high in GLOW giving vitamins and minerals. For more information, click here to visit the Organic Lives' website.

(1) Green Stevia

Green stevia is my favourite sweetener of all. I highly recommend Suede Hills' organic green stevia - grown in BC with lots of love and care for your health and the environment. Green stevia is simply a herb that has a naturally sweet taste and contains no calories - it is the equivalent of eating parsley. Some people do not like to use green stevia because it has a bitter or medicinal aftertaste. If you use small amounts of green stevia and combine with strong flavours like raw chocolate  - it is possible to add sweetness using stevia deliciously. You can use green stevia in combination with other healthy sweeteners like dates and maple syrup to decrease the bitter taste of stevia and you will not need to use as much of the glucose sweeteners like dates, coconut sugar and maple syrup. While these sweeteners are much healthier than sugar - they are still a concentrated form of glucose and are best to be consumed in moderation.

Stay tuned for healthy holiday dessert recipes for raw vegan eggnog and a raw vegan pomegranate cheezecake blog posts that I will share over the next two days.

Bon Appetit!

Julie
julie@loveoffood.ca
~ Julie Beyer is a Whole Foods Chef and Instructor in Vancouver BC and is currently studying to become a Registered Holistic Nutritionist. Join Julie Beyer on her  journey to discover how to apply the 5 Secrets for Convenient, Quick, Easy, Delicious and Affordable of Everyday Healthy.  You can find Julie Beyer's For the Love of Food on Facebook and Twitter for regular tips on healthy eating, nutrition, recipes and more.

Here is my last version of my corn and bean salad base recipe which I have been experimenting with this month. This recipe was delicious and is my favourites discovery! It was also one of the easiest to make.

The flavour highlights of this salad are the love chemistry of Corn LOVING Carrots, Celery and Pumpkin Seeds. And youpiee!.... these ingredients tend to also be more affordable. To learn Secret #4 for Delicious of Everyday Healthy note this flavour pairing :-)

Often people think that a salad will taste best if they use as many ingredients as possible. With food preparation, as with life.... so I am learning ;-), less is more. A tasty dish is one that features 2 or 3 synergy of flavours will delight your taste buds and have you feel satiated. And thank goodness! This means that preparing delicious food can be easy and simple. Also by making your base with few ingredients you have the opportunity to add 2 or 3 new ingredients each time so you can experience variety in flavour in your food.  So if you decide to experiment with a corn and bean salad base at home, I highly recommend not adding all the corn LOVING veg at once. Instead pick 2 or 3 each day - and savour the deliciousness of the simplicity of flavours.

Basic Corn and Bean Salad Base

Ingredients

2 cups black beans
1 cup red kidney beans
1/2 cup onion
1 1/2 cups corn
1 bell pepper, chopped

Corn Bean Salad con Carrots and Pumpkin Seeds
Corn LOVES...Carrots, Celery and Pumpkin Seeds

1 cup corn and bean salad base
1 celery chopped on an angle
1/4 cup carrot shredded and chopped
2 tbsp - 1/4 cup pumpkin seeds (preferably soaked and re-hydrated)
2 large basil leaves, julienned (you could also use cilantro)
1/4 avocado, cubed

Optional: 2 tbsp plain quinoa or another whole grain if you have on hand.
Note: Next time I would add a bit more corn to bring out this flavour.

Optional: Serve in a lettuce leaf. If you are packing it to go, be sure to bring the lettuce and avocado in separate container or bag to avoid your food from going mushy.

Note the Basic Cumin Vinaigrette (that I posted a few days ago) that you have leftover in your fridge makes a comeback. This time with a bit of makeover of course :-)

Basic Cumin Vinaigrette
(Psst....if you let the vinaigrette sit in your fridge for a few days, then the flavours will marinate and make your everyday salad extra tasty!)

2 tbsp olive oil
1 tbsp apple cider vinegar
1/4 tsp cumin
1 garlic clove, minced
sea salt to taste

Method

(1) Add all salad ingredients together in a bowl or container. Add a 2 - 3 tbsp of basic cumin vinaigrette.
(2) Optional to serve with some avocado in a lettuce leaf. I always like to add a bit of sea salt and freshly ground black pepper. Yum!

Bon Appetit!

Below is version 3 of my corn and bean salad base. Learning how to make something once and use it 2+ times, (with variety of course!) is Secret #3 for the Quick of Everyday Healthy. While this recipe was not my fav per say, it was still good and could be improved with a few alterations (noted below). I am sharing this in the spirit of appreciating that any learning journey comprises of both successes and opportunities for learning ;-)

The theme of this recipe is..."Organic Corn LOVES...Tomatoes (especially organic tomato paste since it only costs under $1.50 for a can). I have included this affordable ingredient on my Everyday Pantry Shopping List - as learning how to use basic pantry ingredients - especially the affordable ones in everyday cuisine is Secret # 1 for Convenience and Secret # 5 for Affordable.

Corn and Bean Salad Base
Organic Corn LOVES...Red and Black Beans, Bell Peppers

Ingredients

2 cups black beans
1 cup Red Kidney Beans
1/2 cup onion
1 1/2 cups organic corn
1 bell pepper, chopped (I often use non-organic because the organic is very expensive)

Baked Corn and Bean Salad With Tomato Sauce 
Organic Corn LOVES...Tomatoes

 Ingredients

1/2 cup bean and corn salad base
whole lettuce leaves or Ezekiel sprouted grain or brown rice wraps.
a few cilantro sprigs
a few basil leaves julienned
avocado, cubed

Tomato Sauce for Baked Corn and Bean Salad

1 small can tomato paste
1/4 cup filtered water
1 garlic clove garlic
1/2 tsp cumin
1/4 tsp coriander
dash cayenne
sea salt to taste

Note: Next time I would add about 1/4 cup of olive oil to make more liquid-ey and bring out flavours.

Method

(1)  Pre-heat oven to 350 F.
(2)  Mix all ingredients together for tomato sauce.
(3)  Put bean and corn salad base with 1/2 to 3/4 of the tomato sauce on top in a baking dish and cover with a lid or foil.
(4)  Bake for 20 minutes.
(5)  Put baked beans mixture in lettuce leaves and top with fresh corn loving herbs like fresh cilantro or basil.

The dish was also asking for or a cheeze like condiment such as gomasio or a sour crème. Here are some ideas:

Gomasio

Ingredients

2 tbsp sesame seeds
1/2 tsp sea salt
2 tbsp nutritional yeast

Method

(1)  Put all ingredients in a coffee grinder and grind until fine.

Note - You can store gomasio in a glass jar for a month or so and tastes good on everything.

Dairy-Free Sour Crème

I have not written down a recipe for this one, but you can experiment with blending soaked cashews or sunflower seeds with water, a bit of sea salt and some lemon in a blender. Voila!

Bon Appetit!

Julie

julie@loveoffood.ca (or amour.food@gmail.com if email is not working)
~ Julie Beyer is a Whole Food Vegan Chef and Holistic Nutrition Educator in Vancouver BC and is currently studying to become a Registered Holistic Nutritionist. Join Julie Beyer on her  journey to discover how to apply the 5 Secrets for Convenient, Quick, Easy, Delicious and Affordable of Everyday Healthy to GLOW. You can find Julie Beyer's For the Love of Food on Facebook and Twitter for regular tips on healthy eating, nutrition, recipes and more.

Secret 2 for making Everyday Healthy Quick is to learn how make something once and use with variety throughout the week.  As organic corn is season, plentiful and affordable, I chose to make this vegetable the feature of my bean salad dish. (see previous post for initial inspiration) This past week and a bit I have put the salad to the test to see if it is worthy enough (aka delicious and convenient) for the everyday.

I had both delicious successes and some not so delicious creations. Yet, making mistakes is an important part of the journey – it means you are trying something new and going beyond your comfort zone. I'll share my favourite creations with you over the coming week :-). As much as possible  have kept the ingredients to the Everyday Pantry Shopping List to make healthy eating convenient.

Psst... the more we incorporate organic whole foods into our everyday the more we can avoid the harmful effects of free radical damage and let our natural GLOW shine through. And while you're making change delicious for yourself - you'll be doing the planet a favour as well ;-)

Corn and Bean Salad Base
Corn LOVES...Black Beans and Bell Peppers

Ingredients

2 cups black beans
1 cup red kidney beans
1/2 cup onion
1 1/2 cups corn
1 bell pepper, chopped

Note that in the base I used all vegetables that can easily be stored like onion and bell peppers. I purposely left out vegetables like fresh cilantro, lettuce and avocado which will make the life of the salad much shorter. Also by making your base with few ingredients you have the opportunity to 2 or 3 new ingredients each time so you can experience variety in flavour. 

Basic Cumin Vinaigrette

2 tbsp olive oil
1 tbsp apple cider vinegar
1/4 tsp cumin
1 garlic clove, minced
sea salt to taste

(feel free to make double or triple the above and use again for convenience)

Corn LOVES…Basil, Cilantro and Tomatoes

1 1/2 cups bean salad base
1 1/2 cups green or red lettuce, chopped
1/4 cup quinoa (black or white)
1/2 cup cherry tomatoes
1/4 avocado, cubed
1/4 cup (approx 5) basil leaves, julienned (aka minced)
1 cup chopped cilantro, lightly packed

For those who don’t like the taste of cilantro simply leave out and use basil instead ;-)
Next time, I would add more corn for a more prominent flavour.

Balsamic Vinaigrette

1/4 cup olive oil
2 tbsp balsamic vinegar
1 garlic clove
1/2 tsp maple syrup
1/2 tsp sea salt or to taste

 Method

(1)  Toss all ingredients together and mix with leftover cumin vinaigrette or try the balsamic vinaigrette above.

Julie’s Kitchen Tip

Dijon mustard would have gone deliciously well in the vinaigrette, but I didn’t have any on hand. Feel free to experiment yourself. You can try tossing everything in the salad except the quinoa. Once tossed, lay your mixture on the bed of quinoa and drizzle with vinaigrette. This way, the quinoa flavour is not lost in the mixture and provides a nice contrast of textures in your mouth for a more fulfilling meal.

May you be inspired to make your everyday healthy delicious.

Bon Appetit

Julie ;-)

I have recently made a quick and delicious corn and black bean salad to last a few days to cut down my kitchen prep-time. I am heading back to school
today at the Canadian Schoo of Natural Nutrition, and I have less time for food prep. (1 year left! :-) Whether you or your family are going back to school or working here are some tips to make everyday healthy more practical.


Make Organic More Affordable...

Psst....I used seasonal affordable organic corn now available at Whole Foods in Vancouver 10 for $5. I also re-constituted my own beans (aka I cooked them myself) to save $. I'll be exploring different ways to enjoy this salad durign the next few days. Secret # 2 for Quick for Everyday Healthy Eating is to learn the art of preparing a dish once and using it again with variety.

And yes - as always, if you want to learn how to throw whole foods together quickly and make it taste good, don't forget the law of flavour attraction to learn Secret #4 of Everyday Delicious (hints below ;-)

End of Summer Corn and Bean Salad (Inspired by a recipe from Robin Robertson's Vegan Planet)
Affordable Organic Corn LOVES...Cilantro, Avocado and Black Beans

2 cups black beans
1 cup red kidney beans
1/2 cup onion
1 1/2 cups corn, cooked
1 yellow bell pepper, chopped

The above equals the base that can be stored in your fridge in an air-tight container for 3 - 4 days.

Version #1 of Corn and Bean Salad (Take the following with you on you way out the door)

1 cup base Corn and Bean Salad
Add 1 tbsp olive oil, 1/4 tbsp apple cider vinegar, 1 garlic clove and sea salt to taste

In a separate container take...
1/2 avocado
a few sprigs of cilantro
lettuce leaves
Optional: Pair with a whole grain like quinoa or brown rice.

Method

(1) Make your own lettuce wrap on-the-go with sliced avocado and cilantro. By keeping the green veg separate you minimize spoilage.

If you have any ideas to give this some variety, feel free to share.

May you be inspired to bring healthy into your everyday and Get the GLOW ;-)

Bon Appetit,

Recipe for Blackberries and Peaches with Yogurt a la Raw Vegan

I received some blackberries from my beautiful sister-in-law Parrish and was inspired to create! This simple dish tasts good because it follows the laws of flavour attraction  as noted above.  Pssst, learning flavour combinations is the...Secret #4 for Delicious of Everyday Healthy.


While the yogurt is somewhat of a time investment it will last 3 -4 days in the fridge because the lemon acts as a preservative. While young thai coconuts are not exactly affordable, you can get them for lower costs at asian grocers or Superstore (where I bought mine :-) - and are a nice treat to celebrate the end of summer fruit.

Cashew Coconut Yogurt (inspired by David Wolfe)

1/2 cup cashews, soaked for 4 - 6 hours or overnight
1/2 cup coconut water from young thai coconuts
1 cup coconut meat from young thai coconuts
1 1/2 lemons (approx 1/4 cup juice)
2 tbsp coconut oil
1 tbsp dark maple syrup
2 -3 tbsp hemp seeds
1/4 tsp vanilla extract
dash sea salt

Method

(1) Add all ingredients to a blender until smooth. Voila!!

To make Blackberry Peach Desssert...

Arrange blackberries and peaches with style on a plate or layer in a wine glass. Drizzle with cashew coconut yogurt, cinnamon, dark maple syrup.

Today, I spent the afternoon blackberry picking at my favourite spot on Jericho beach in Vancouver, BC. While picking your own food is a time investment, it is very relaxing and can help to relieve stress. Don't forget to pick lots and freeze the rest
:-)

Bon Appetit!

I have been buying fresh organic figs now on sale at Whole Foods in Vancouver which are now only $2.99/ lb. I also spent the weekend picking delicious superfood FREE wild and local blackberries. So I wondered if I could come up with a decadent uber-healthy seasonal organic local dessert made a la affordable, quick and easy. Here's what I created - doing my best to meet all the above criteria! This recipe was partially inspired by Genny Bourdage's chocolate fig pudding recipe.

Psst.....I got my blackberries at Jericho beach - there are TONS. Blackberry picking can make for a fun afternoon with friends and save you $$ while living an organic whole foods lifestyle.

Raw Chocolate Fig Mousse

2 cups fresh black figs (cut off stems)
1/2 avocado
2 tbsp raw organic cacao
1/4 cup almond or coconut mylk (optional for more liquid-ey consistency)
dash sea salt



Optional Sweeteners (add either or both, I prefer them both!)

1/4 tsp green stevia
2 tbsp dark maple syrup

Method

Add all ingredients to a food processor. Taste and adjust flavours.

Make into a Parfait...

Simply enjoy the chocolate fig mousse with fresh end of summer berries. I layered the chocolate fig mousse in a parfait class with dehydrated buckwheaties,** and FREE organic local superfood antioxidant packed blackberries. If the blackberries are bitter, simply toss them with a bit of maple syrup.

** You can use the same method to make dehydrated sunflower sprouts to make buckwheaties. If you don't have buckwheaties, you can use shredded coconut.

Did you know?

Figs help to draw out and dissolve waste in your intestinal tract to maximize digestion and absorption of nutrients. Figs are also among the most mineral rich of all dried fruit.

Bon Appetit!

Here is a recipe to celebrate the last of the summer's organic cherries. While I wouldn't call this recipe affordable per say, it is a delicious treat that I like to enjoy at least once (ok twice;-) a year when antioxidant rich cherries are in season. On of my favourite raw food chefs, Ani Phyo inspired this creation, Enjoy!

Raw Chocolate Cherry Malt
Cherries LOVE...Raw Organic Chocolate

3/4 cup almonds (soaked overnight in filtered water)
1 1/2 cups pitted organic cherries
3 tbsp organic raw cacao (yo ucan replace all or half with carob)
1/2 cup filtired water or as needed to create smoothie consistency
1 1/2 tbsp coconut oil or raw cacao butter
1/2 tsp green stevia (my favourite is from Suede Hills farm)*
1/4 tsp vanilla extract or vanilla bean powder (optional)
Optional: add extra sweetness from maple syrup or dates.
dash sea salt
*If you do not have green stevia replace with 1 or 2 medjool dates or 1 - 2 tbsp organic dark maple syrup.

Pssst....all these ingredients are from the Everyday Pantry Shopping List.

Method

(1) Add all ingredients to a food processor and enjoy! This makes for a light breakfast that is sure to give you a surge of energy and delight your tastebuds.

Bon Appetit!