Eat and Swim Your Arthritis Away

Once thought to be a disease that affects only elderly people, arthritis is becoming an issue for those of all ages.  According to the Canadian Community Health Survey conducted by Stats Canada, 16% of Canadians struggle with arthritis and 3 out of 5 are under the age of 65.


So, what exactly is arthritis?

There are two main types of arthritis; osteoarthritis and rheumatoid arthritis.  Osteoarthritis is considered to be a degenerative joint disease, caused by wear and tear, and usually affects larger weight baring joints like the hips and knees.  Osteoarthritis normally does affect elderly people and the type of pain experienced resembles an achy burn that hurts during movement but doesn’t really go away when inactive.


Rheumatoid arthritis on the other hand is actually an inflammatory disease that typically attacks more than three synovial joints (most often in the hands and feet).  People with rheumatoid arthritis can, and often do experience swelling, fatigue, rashes, and weight loss.


Luckily, there are dietary and lifestyle modifications that can support and reverse the progress of both types of arthritis.

Cherry red summer apple isolated on white

Weight Loss.  The link between the development of osteoarthritis and obesity is inarguable.  Since the joints in both types of arthritis have compromised capabilities, the best thing you can do is give them a break by reducing their load.  The lower our weight, the easier it is for joints to perform.


Avoid Inflammatory Foods.  The name of the game with rheumatoid arthritis is to eliminate or reduce foods that cause an inflammatory response.  Some common offenders include wheat, dairy, and animal sources of protein.  Try eliminating wheat, dairy, and red meat for at least two weeks and then introduce them back into your diet one at a time to see how your body responds.


Eat Antioxidant Rich Foods.   Antioxidants (think vitamins A, C, E, and selenium), and omega-3 fish oil can work wonders at reducing inflammation.  Try to include citrus fruits, kiwis, strawberries, Brussels sprouts, carrots, cauliflower, walnuts, brazil nuts, berries, and whole grains into your diet.


Remove Nightshade Vegetables.  These are foods that contain a compound called alkaloids which are thought to prevent collagen from repairing joints.  Aside from inhibiting the repair of joints via collagen, alkaloids may actually cause inflammation so it’s best to avoid eating these in excess for both osteoarthritis and rheumatoid arthritis.  Nightshades include; potatoes, tomatoes, eggplant, and peppers (habaneros, bell peppers, cayenne peppers, jalapenos, serranos, etc).


Exercise.  In order to maintain range of motion, strength, endurance, and mobility it’s best to keep moving.  A good way of incorporating exercise is to simply stretch and tense up your joints.  Once you’re comfortable with that, try very easy exercises like walking and then building up to dancing or swimming which has been particularly popular with arthritics because the water absorbs your body weight and can be quite soothing when the temperature is warm.  Exercises to avoid include jogging, running, skiing, jumping, and heavy weight lifting as they can strain your joints.

Check out the following Toronto based masters swim clubs that will help you lose weight and soothe those inflamed joints – just remember to start slowly and build up!

Downtown Swim Club

North Toronto Masters Swim Club

Toronto Masters of the Universe

Trillium Y Masters Swim Club

Alderwood Teddy Bares

Etobicoke Masters Swimming

North York  Gators

Clarington  Swim Club

Pickering Master Splashers

Burlington Masters

University of Toronto – Mississauga

Oakville Masters Swim Club

Aurora Ducks Swim Club

Markham Masters

Thornhill Masters Aquatic Club

THE DAILY DL (Dalai Lama)

“Irony of the day: arthritis medication with a cap that old people can’t get off, because of their arthritis.” 

– Kelli Jae Baeli


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Green Smoothies 101 in 100 Words: A Veggietastic Breakfast Solution

What is the most important thing I’ve learned at school over the past 12 months?

what did you learn today

Drink more water and eat more greens.  Okay, that is technically two but lucky for you they’re both included in this next nutritional recommendation.  If you’re interested in learning about the benefits of adequate water consumption, click here and for information on why leafy greens are important, this will help explain things.

Green Smoothie

Green smoothies are the easiest way I can think of to get a huge dose of vegetables into your diet.  When starting your day of with one of these diddy’s you’re paving the way towards a full day of health eating.  The sugar content is extremely low because the only sweet ingredient included is fruit which is naturally occurring.  With a dash of complex carbohydrates and a whole lot of fiber, green smoothies will help stabilize your blood sugar levels and prevent ravenous cravings later in the day.  Green smoothies are alkanalizing and are busting with vitamins and minerals.  Here is a recipe to get you started but the beauty of green smoothies is that the combinations are endless…as are the health benefits.

The Health Junction Green Combustion

  • 2-3 cups of leafy greens.  I like mixing red leaf lettuce and kale.
  • handful of frozen blueberries
  • half a banana
  • stalk of celery
  • 1/4th avocado
  • 1 scoop of vega energizing smoothie powder (I like the Choc-a-Lot Flavour)
  • 2 tbsp oats
  • 1 cup of unsweetened almond milk + 1 cup of water
  • Cinnamon (optional)
  • A couple of tbsp’s of hemp, flax, or chia seeds (optional)

Throw ingredients in the blender – it’s best to layer the denser foods (frozen blueberries, celery) on the bottom and the lighter ingredients on the top.  Pour in water and almond milk last.  I usually start blending on the ice crushing setting of my blender but do whatever works best with your home blender.

Pour into a large glass and sprinkle with some cinnamon.  This contains 7-8 servings of fruits and vegetables!

THE DAILY DL (Dalai Lama)

 “Each of us has two “doctors”—the left and the right leg.”

– Vilcabamban philosophy on the importance of walking


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Eating Likes the Aztecs: Amaranth 101 in 100 Words


What’s up with Amaranth?  I always see it on the standard list of gluten-free grains but it’s not so commonly used in western cooking.

Amaranth Plan

Amaranth, popular with the Aztecs, is a plant with a flowery head that contains the seeds we eat.  The nutritional profile of amaranth is interestingly similar to swiss chard, beets, spinach, and quinoa – this because they all belong to the same Chenopodiacease family.  Like many dark leafy greens, amaranth is chalked with magnesium, calcium, and iron in much higher quantities than most grains (like wheat for example).  In terms of taste, it can be described as nutty, earthy, and ever so slightly sweet.


What’s cool about Amaranth is that it is rich in the essential amino acid Lysine.  An essential amino acid, btw, is protein building block that we cannot make and therefore must be obtained from our diet.  This particular amino acid is used for making carnitine which we need to convert fatty acids into energy.  Also, it helps the absorption of calcium which works very synergistically with the fact that Amaranth is a good source of calcium.  Overall, it has more protein than any other gluten-free grain and lots of fiber too.  Here is a amaranth porridge recipe from an awesome site called Naturally Ella that is DELICIOUS!

Amaranth Banana Porridge

Banana-Pecan Amaranth Porridge

(adapted from Naturally Ella & recipe created by Erin Alderson)


  • ½ cup amaranth
  • 1 cup water
  • ⅛ teaspoon salt
  • ¼ cup pecan pieces
  • 1 tablespoon coconut oil
  • 1-2 tablespoons pure maple syrup
  • ½ teaspoon cinnamon
  • 2 bananas
  • Milk (almond or coconut), to serve


Combine amaranth with one cup water and salt. Bring amaranth to a boil, and reduce to a simmer and then cover and  simmer for 15 mins.  Remove from heat and let sit for 10 mins.  If it’s too thick, add some almond or coconut milk and set aside.  Add pecans to a dry skillet and toast over medium-low heat, stir often. Toast ar0und 3 minutes.  Set aside.  Heat coconut oil, maple syrup, and cinnamon over medium-low heat. Cut bananas in ½” slices and add to skillet, cook until bananas are extremely tender and maple syrup has absorbed into the slices.  Stir together ¾ of the bananas and amaranth. Pour into bowls and top with remaining bananas, pecans, and a drizzle of milk.

THE DAILY DL (Dalai Lama)

“A good laugh and a long sleep are the best cures in the doctor’s book.” 

– Irish Proverb


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Kitchen Pantry: The Health Junction Approved Hot Products

Let me start by saying, that these products are simply ones that I’ve tried and enjoyed so much that it would be a shame not to share them with The Health Junction readers. As a future nutritionist and current food enthusiast, I make it my duty to research, select, and try foods that I believe would be beneficial for potential clients to start incorporating into their diet. The following products surprised me – and I hope they pleasantly surprise you too!

Romano Bean Bread

Queen Street Gluten Free Romano Bean Bread:  I don’t have a wheat insensitivity but one of the key new lines of thinking I’ve learned at school this year is that it is helpful to diversify the diet.  In our Westernized culture, we tend to focus very heavily on wheat – a crop which is genetically modified and highly allergic to many people.  If you’ve tried gluten-free bread and wanted to spit it out because it’s dry and lacklustre, let me introduce you to Romano Bean Bread by Queen Street Bakery.  It’s 3rd party gluten-free certified, has 2 grams of fiber per 2 slice serving, and only 110 calories for those who want a lighter  bread.  The ingredient list is simple:  potato starch, tapioca starch, whole bean flour, water, sorghum flour, eggs, honey, sunflower oil, xanthan gum, yeast, and salt.  It’s light and fluffy…and actually tastes good.  Look no further for a gluten-free bread that doesn’t taste like a lifeless brick.  This bread can be found at many health food stores (in the frozen bread section) in the Toronto area or you can visit Yoshi’s Sweets in the Beaches at 2359 Queen Street East.


So Delicious Dairy Free Cultured Coconut Milk:  Yes, yes, yes!  This is the stuff I’ve been waiting for because like wheat, dairy is our next leading allergy and food sensitivity.  If you’re looking to try a yogurt substitute that has 30% of you daily requirements of calcium and 8 grams of fiber in one serving, and 25% of your daily requirements of B12 (I’m talking you vegetarian lady) try out this delicious coconut based yogurt alternative.  Their product description is dead on “Thick and creamy coconut milk “yogurt” exploding with sweet vanilla flavor”.  It’s dairy free, soy free, and gluten-free, non GMO, totally vegan – and 100% amazing.  Try topping this with cereal or throw some in a smoothie for a nice dairy-free start to the day.  I tried the vanilla but there are a bunch of other flavours available.  Found in the yogurt section of your local grocery store.

Vega Energizing Smoothie

Vega Energizing Smoothie:  you may have heard of me talk about this product before so you’ll have to forgive me for the repeat mention but this is a staple for any busy individual who wants to keep their blood sugar levels at bay and health in check.  A scoop of this product will provide you with around 100 calories, 11 grams of protein, 7 grams of fiber, and 1 gram of omega-3 fatty acids (it’s also totally vegan and has 300 mg’s of digestive enzymes in each serving).  High quality fats, protein, and 2 servings of veggies in each scoop – Vega Energizing Smoothie mixed with a cup of water or milk (I use almond milk) is a fast and easy way of snacking on the go.  My favourite is the Choc-A-Lot flavour.  Available at your local health food or grocery store.

THE DAILY DL (Dalai Lama)

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”

– Thomas Edison, American Inventor


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Getting Jiggy With Kale

Kale is delightful.  Its deep, dark, and earthy green colour is complemented by varying textures.  The stems are strong and as the leaves move outwards they turn from supportive and firm to curly and playful.  Just as versatile as its colour and texture is the taste of kale which ranges from bitter and tart when prepared raw to subtle and gentle when steamed.

Before I started studying nutrition I always though kale was an exotic intangible vegetable that only hippies ate.  I’ve come to realise it’s really a vegetable for the masses because there isn’t one of us out there that wouldn’t benefit from a serving or two of kale each day.


I’m not kidding around about kale.  These days, I eat two cups of this beautiful leafy green most days of the week.  What’s the big deal?  The nutritional profile of kale is quite remarkable:


NOTE: try steaming your kale instead of boiling it to retain more nutrients

  • 1 cup of kale will give you over 1300% percent of your daily Vitamin K requirements.  Vitamin K is involved in blood clotting and helps protect against post-menopausal bone deterioration.
  • 1 cup of kale has over 350% of your daily Vitamin A requirements.  Vitamin A is needed for healthy eyes, reduces inflammation, boosts the immune system, and is necessary for your cells to grow in a healthy and productive manner.
  • Kale has a compound called glucosinolates which forms isothiocyanates (ICTs).  The presence of ICTs has been linked to a reduction in risk for 5 types of cancers; ovarian, prostate, colon, breast, and bladder.
  • Kale has 45 different kinds of flavanoids.  Check out this past post for the benefits of flavanoids.
  • 1 cup of kale also provides 88% of your daily Vitamin C requirements.  So, in one cup of kale you have basically done all the work you need to get your Vitamin C, K, and A.

You’re impressed, admit it.

How can you invite kale into your home?  If you’re a morning smoothie person, why not throw in a cup of kale?  For lunch, a  side salad with a couple of cups of lightly steamed kale mixed with other veggies and tasty dressing might be nice.  It’s possible to steam kale, puree it, and then add it into pasta sauces, chili’s or other casserole type dishes (even Mac and Cheese for the mums out there reading).

Here are a couple of delicious recipes to get your started from a book called “The Book of Kale” by Sharon Hana which was kindly lent to me by my classmate Lisa V.  Enjoy!

Savoury Kale & Pumpkin Scones

Kale Scones

Ingredients:  2 cups kale leaves, loosely packed 2 cups unbleached flour 1/2 tsp salt 1 tsp baking soda 1/2 tsp baking powder 1 tbsp sugar 1/3 cup cold butter 1 egg 3/4 cup buttermilk 1/4 cup cooked squash or pumpkin in small dice 3/4 cup cheddar cheese, grated

Instructions: Preheat oven to 375°F. Set oven rack in the middle.  Steam kale for a minute and then chop finely – try to squeeze out as much water as possible.  Blend flour, salt, soda, baking powder and sugar together. Cut in the butter with a pastry blender or your fingers.  In a small bowl, beat the egg, then add the buttermilk, continuing to beat until well combined. Add egg/buttermilk mixture, along with squash, kale and cheese to dry ingredients, mixing with a fork just enough to combine.  Drop by spoonfuls onto parchment-paper-covered cookie sheet. Bake about 20 minutes until lightly browned.
Kale Cottage Cheese Muffins
Kale Cottage Cheese Muffins

Ingredients:  2 eggs, 1 cup low fat cottage cheese, 2 tsp dried dillweed, 3 Tbsp minced onion or chives, 3 cups kale leaves, loosely packed, 1 ½ cups flour (I used quinoa flour), 1 tsp baking powder, ½ tsp sea salt.

Instructions:  In a medium bowl, beat eggs until frothy. Add cottage cheese, dillweed, and onion, mixing only to combine.  Preheat oven to 375 degrees Fahrenheit.  Place kale in a food processor. Pulse a few times until finely chopped. Squeeze excess moisture from the kale and add to cheese mixture.  In a medium bowl, sift flour, baking powder and salt. Add wet mixture to dry ingredients and stir only enough to blend – a few lumps are acceptable.  Spoon mixture into greased non-stick muffin pan.  Bake about 20 minutes or until tops are lightly browned.  Makes 12 muffins.


Breakfast Kale Okonomiyaki


Ingredients:  1 large egg, 1/3 cups water, pinch of salt, dash of tamari, 2 tbsp flour (I used brown rice flour), 1/4 tsp baking powder, black pepper, heaping cup of kale, 1/2 cup bell peppers, 2 tsp olive oil.

Instructions:  Beat eggs and water and then add salt, tamari, flour, baking powder and black pepper.  Toss in kale and bell peppers and coat.  Heat skillet at medium heat and add the olive oil.  Pour in mixture make a flat circle.  Cook for 4 minutes on each side.  You may want to cover the skillet for the last few minutes if you like your peppers soft.  Serves 1.

THE DAILY DL (Dalai Lama)

 “He that takes medicine and neglects diet wastes the skills of the physician.”

– Chinese proverb


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Hemp Hearts 101 in 100 Words

The Health Junction received and overwhelming response to Chia Seeds 101 in 100 Words – thank you!  Since you seem to enjoy reading about seeds so much, here is a another 100 word post on Hemp Seeds – another goodie you might want to consider stocking in your cupboards.

If you like flax seeds and chia seeds, hemp hearts will also appeal to you.  Hemp Hearts come from inside the shell of a hemp seed and they are high in essential fatty acids (EFA’s).  About 35% of their EFA comes from ALA Omega-3 which is the vegetarian derived omega-3 source responsible for reducing inflammation.  Aside from their anti-inflammatory properties, they’re also high in Vitamin E (antioxidant), Magnesium (good for your muscles and relaxation  – 2 tbsp provides 55% of your daily Mg requirements), and contain a full spectrum of the all important B Vitamins.

In my mind, what differentiates hemp hearts from other seeds is that they are a complete protein which means they contain all 10 essential amino acids – one serving of 2 tbsp provides 7 grams of protein.  In short, 2 tbsp of hemp hearts sprinkled in cereal, on a salad, or in a smoothie offers an excellent  nutritional bang for your buck.  I enjoy a brand called Manitoba Harvest Hemp Hearts.  And yes, they come from hemp plant but no, they won’t make you feel loopy:)

THE DAILY DL (Dalai Lama):

“If you think you are too small to make a difference, try sleeping with a mosquito.”

– Dalai Lama XIV


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Chia Seeds 101 in 100 Words

Chia Seeds (Salvia Hispanica) are grown in Mexico, Central America, and South America and could definitely be considered a “superfood”.  They come in a white or black variety..both are good for you.  Chia seeds are small and can be added to cereal, smoothies, salads…pretty much everything.  Amazingly, Chia Seeds are gluten-free, and high in fiber, protein, antioxidants, and phytonutrients.  They can actually be substituted in for eggs; just grind 1 tbsp of chia seeds and mix it with 3 tbsp of water – let it sit for 5 minutes and then add to your recipe.  Chia seeds also contain about 5 grams of omega-3 fatty acids per 2 tbsp serving, however, the form of the omega-3 fatty acid is ALA.  ALA is good at reducing inflammation but doesn’t provide the benefits of DHA/EPA Fish Oil Omega-3’s which offer heart and brain health support.  I enjoy a brand called Organic Prana Chia.  And yes, they are the seeds from which Chia Pets come from…you really can’t go wrong!

THE DAILY DL (Dalai Lama):

“Choose to be optimistic, it feels better.”

– Dalai Lama XIV


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Weekly Recipe Roundup: Banana Almond Butter Smoothie, Jamaican Spinach Soup, and Pumpkin Spice Muffins

This Weekly Roundup is dedicated to my awesome friend Jenn D who gave me my very first cookbook almost 6 years ago (she realised I needed H-E-L-P!).  Jenn is the person introduced me to the gift of creative cooking…and more importantly, she always makes me smile with genuine affection!


I’ve been working on meal plans for some of my case studies and smoothies is something I often slot in for breakfast – but finding a smoothie that provides healthy fats, quality protein, and that all necessary carbohydrate fuel is hard to come by.  Here is one that I tested out and really enjoyed – it’s creamy and just sweet enough to be enticing.  It filled me up for a good three hours.  For those of you who haven’t tried chia or hemp seeds, they are super seeds that can be found at any health food store.  I like them because they’re high in fiber and omega-3 fats but also a good source of protein.

Banana Almond Butter Smoothie

  • 1 cup almond milk (or soy, or regular milk if you want)09
  • 1 banana, chopped
  • 1 heaping tbsp almond butter
  • 1 tbsp milled flax seeds
  • 1 tbsp chia seeds or hemp seeds
  • 1 tbsp honey
  • 1 tsp vanilla

Blend and enjoy!  Serves 1.

This is the kind of weather that makes me want to hibernate and eat warm foods – hence lots of soups over the past week  but my favourite was this spicy Jamaican Spinach Soup.  The kids at school liked making this but enjoyed eating it even more!  This recipe was adapted from Fresh at Home: Everyday Vegetarian Cookingby Ruth Tal Brown and Jennifer  Houston.

Jamaican Spinach Soup

3 tbsp olive oil

1 onion, chopped

2 stalks celery, chopped

4 cloves garlic, minced

2 tbsp minced fresh ginger

1 tbsp sugar

1/2 tsp tumeric

1/2 tsp all spice

1/4 tsp nutmeg

2 potatoes, peeled and diced (one sweet potato and one regular)

4 cups chopped zucchini

6 cups veggie stock

Pinch cayenne pepper

1 cup fresh spinach

1 red pepper, minced

Instructions:  heat oil in a large pot and add onion, garlic, celery, garlic, ginger and sugar and cook for 5 minutes.  Add salt, turmeric, allspice and nutmeg and cook another few minutes.  Add potatoes, zucchini and veggie stock – bring to a boil and then reduce heat and summer for 10 minutes.  Remove from heat and add cayenne pepper and spinach.  Using a hand blender or regular blender, puree.  garnish with minced red pepper.  Serves 6.

Pumpkin anything usually tastes good…pumpkin seeds, pumpkin lattes, and pumpkin spiced muffins.  In the spirit of Halloween, we made these at school this past week and they were a hit – and all without any butter or icing.   This recipe was adapted from Canadian Living.

Pumpkin Spice Muffins

1-3/4 cups(425 mL) whole wheat flour

3/4 cup packed brown sugar

1-1/2 tsp baking powder

1 tsp cinnamon

1/2 tsp baking soda

1/2 tsp salt

1/2 tsp ground ginger

1/4 tsp ground cloves

1/4 tsp nutmeg

2 eggs

3/4 cup canned pumpkin puree

1/4 cup vegetable oil

1 tsp vanilla

Instructions:  Pre-heat oven to 375.  In a large bowl, mix all the dry ingredients (flour all the way to nutmeg).  In a medium bowl, beat eggs and combine with pumpkin puree, veg oil, and vanilla.  Stir wet ingredients into dry ingredients until just combined.  Spoon into prepared muffin liners/tins and bake 20-25 minutes.  Makes 12 delicious servings!

THE DAILY DL (Dalai Lama):

“A genuine, affectionate smile is very important in our day-to-day lives.” 

– Dalai Lama XIV


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Weekly Recipe Bulletin: Tokyo Oatmeal, Chocolate Mousse a la Sante, Apple Sunday Sweetness

I can’t believe it’s been this long, but about 8 years ago I moved back to Japan to teach English and after a year in the middle of nowhere I was relocated to West Tokyo.  The area I lived in was like a village in a huge city and luckily, my friend Stephen lived a hop skip and a jump from my apartment.  Together we explored Sengawa – there was this one main drag that had everything; a video store, pachinko parlours, phone shops, bakeries, shoe shops, flower stores, and a little fruit shop.

Sengawa’s Main Drag

Every Monday on my day off work, I went grocery shopping for the week and stopped off at the fruit shop where I got literally two bags of fruit – in it were 7 asian pears (called nashi in Japanese).

Asian pears are delectable.


Well, they look like an apple and taste like a  mix of apple and a perfectly ripened pear.  They’re sweet but not overbearing.  Each morning, I made oatmeal with a nashi and when I moved back to Canada I kind of forgot about nashi’s until the other day when I happened upon one at No Frills.  Here is the recipe:

Tokyo Oatmeal

– 1 nashi, diced

– 1/3 cup of quick oats

– 2 tbsp goji berries

– 1/2 tsp cinnamon

– 1/2 tsp nutmeg

– 1 tbsp maple syrup or brown sugar

– almond, rice, or soy milk

– 1 tbsp flax seeds, milled (optional)

Directions:  cut up a nashi and put the chunks into a small pot.  Add almond milk until the nashi is just covered and over medium heat, bring to a gentle boil.  Add 2 tbsp goji berries and 1/3 cup of oats.  Cook for 3 minutes.  Add spices and flax-seed.  Stir in maple syrup and enjoy!  Serves 1.

Dairy and gluten-free.

I was reading Meghan Telpner’s weekly newsletter and she had a recipe for Chocolate Black Bean Pudding – it looked so interesting so I had to five it a whirl.  Sure glad I did!  With a few tweaks of my own it turned from a pudding to a delicatble mousse.  What I like about this recipe is that it is a nice dessert but the black bean component slows down digestion and will therefore help control your blood sugar.  It’s rich and flavourful, satisfying and yet also a “healthier” option for connecting with your sweet tooth.  Bon Appetite!

  • 3 ounces unsweetened chocolate
  • 2 cups black beans
  • 1/2 cup pureed sweet potato
  • 2 Tbs coconut oil
  • 1/2 cup brown sugar
  • 1/4 cup honey
  • 1 tbsp chia seeds, ground + 1/4 cup warm water
  • 2 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 2 banana’s, diced

Instructions:  in a small pot on low heat, melt the chocolate.  Place all ingredients including the melted chocolate in a bowl and either process it using a food processor or even easier, an immersion hand blender.  Blend until smooth and place in the fridge for 1 hour and serve with a bit of chopped up banana on top.  Serves 8.

Dairy and gluten-free.

Apple Sunday

I saw this recipe in my weekly WHFoods newsletter and thought it sounded like a treat and a half…and I was right.  It’s divine.  Like the recipe above, it’ll satisfy your sweet tooth but the protein included somewhat keeps your blood sugar from spiking into oblivion.  It’s full of whole and natural foods and something you can feel good eating – 1 serving contains 100% of your daily manganese and 30% of your DV vitamin E requirements.  I found the almond extract a little over powering so reduced the amount in my version below.

  • 2 apples (one granny smith green apple and a red apple of any kind)
  • 2 TBS almond butter
  • ¼ cup maple syrup (the real kind, not the Auntie J variety)
  • 1 tsp almond extract
  • 2 TBS grated coconut

Instructions:  cut up the apples into little cubes and place them into two dishes.  In a small mixing bowl, combine the maple syrup, almond butter, and almond extract and mix until well combined.  Drizzle the mixture onto the apples.  Top with each  bowl with 1 tbsp unsweetened coconut.  Serves 2.

Dairy and gluten-free.

THE DAILY DL (Dalai Lama):

“Know the rules well, so you can break them effectively.” 

– Dalai Lama XIV


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