I am not opposed to sweets, IF they are homemade and packed with raw superfoods, as this recipe is. Of course it is best not to overdo anything sweet, but there is nothing wrong with indulgence of this sort.

The sweets best to avoid are anything made with white refined sugar and flour…so that eliminates most of what you would find at any cafe, bakery or regular grocery store, ugh! Good thing you have a resource in which to refer to when making your own sweet treats…I mean me of course!

Ok, let’s get to the goods! The original recipe is from David Wolfe’s Superfoods book, but I have made a few optional, yet delicious additions. I hope you enjoy as much as I do!

Spirulina & Chocolate Balls
David Wolfe – SUPERFOODS adapted by Samantha Peris, Holistic Nutritionist

Always choose organic ingredients, when possible.

• ¼ cup hempseed
• ½ cup raw cacao powder
• 1-2 tbsp spirulina
• 3 tbsp virgin coconut oil
• 2 tbsp raw honey
• 1 pinch celtic sea salt or Himalayan rock salt, finely ground (this is a must…the saltiness is divine)

Optional (any or all!)

• 1 vanilla bean or 1 tsp vanilla bean powder
• 2 tbsp organic nut/seed butter
• 2 tbsp goji berries
• 2 tbsp coconut flakes

Mix all ingredients in a food processor, roll into 1” balls and freeze for 15 min then enjoy. Store in freezer for optimal freshness.

Then if you are feeling extra motivated, you can turn these superfood balls into:

Superfood Energy Bars

• ingredients from above
• ¼ cup whole buckwheat (soaked and rinsed)
• ¼ – ½ cup oat flakes
• ¼ cup goji berries
• 2 tbsp hemp protein
• ¼ cup nuts & seeds of choice

Just add the rest of the ingredients to the food processor (before rolling them into balls). For the bars you can press the mixture into a lightly greased (coconut oil) square glass pan or use parchment paper. Then freeze, cut into bars and enjoy on a hike or as a mid-day snack.

SUPERFOOD PROPERTIES (more info on my fave superfoods here)

• Spirulina – 1 tsp = Antioxidants in 2-3 servings of vegetables, 70% protein, great for everyone!!
• Goji Berries – 18 amino acids, 21 trace minerals, antioxidant. Add to trail mixes, breakfasts, tea, water (for flavour), smoothies, desserts
• Raw Cacao – ORAC 620-955(14x flavanoids in red wine, 21x AO’s in Green Tea), high in Magnesium, in 28 grams there is 314% RDA of Iron. Commercial chocolate processed in temperatures up to 150C – destroying nutrients
• Hemp seeds – high in omega 3’s, absorbable source of protein, complete protein, immune enhancing
• Coconut oil – immune boosting, antiviral, metabolism boosting, great for cooking!

It turns out there are many things in our modern world that can royally mess with our hormones, the pill is only one of them (though readily prescribed and available to women everywhere). Other sources of hormone dysfunction come from plastics that contain xenoestrogens (which imitate the real estrogen in our body), that can leach into our food and water, especially when heated. I cringe when I see people put saran wrap in microwaves!

There are also foods that deliver phytoestrogens, like flax or soy, which can be beneficial or detrimental (in excess) based on your own unique hormonal balance. Not to mention artificial growth hormones consumed through non-organic dairy and meat. Mmm, I’ll take my skinny latte no whip, extra hot and with a side of bovine growth hormone please. And, delicious as it sounds, the millions of women taking the birth control pill have to excrete those hormones (which comes from horse pee by the way), and they become part of our every day drinking water…yum! Seriously scary stuff!

I want you to know that in no way am I saying that all women should never take the birth control pill. I am simply stating my own personal troubles with it, and suggesting that you do your own research and decide if it is something you want to take or not. I know that I personally am grateful I came off the pill when I did. I am however, also grateful I have never had an unwanted pregnancy. However, had I come off the pill and wanted to get pregnant right away, I’d have been in a miserable situation.

So, if babies are a likely possibility in your next few years, you may want to seriously think about whether you should continue to take the pill or not. There are many other forms of birth control that you may perhaps want to look into.

Thankfully, it’s not all bad here folks. There are ways to counteract the damage these hormone disrupters have done to us…fewf! Some of the basics include:

• Avoid plastics as much as possible! Especially the soft stuff, and NEVER heat it!! I am notorious for using glass jars for everything in my house, people laugh, but I figure it is better to be safe than sorry.
• Try not to over do it with food high in phytoestrogens. No more than 1/2 cup of soy  per day (please buy organic to avoid GMO!). Fermented soy like miso or tempeh is the best choice (make sure to check your labels peeps – soy is in EVERYTHING).
• Ensure you are taking regular visits to the can. Hormones can be reabsorbed and recirculated if you aren’t eating enough fiber and getting that $*^@ outta your body! Remember my favorite little fibrous seed, chia? Eat it up!
• Drink pure, filtered, or spring water, and lots of it (2-3L/day).

Furthermore, to correct an existing imbalance, why not try the Lunar Cycle.

The Lunar Cycle

One of the ways I got my hormones back up and running was by following the lunar cycle. Ok, I’m gonna get a little hippie on you here. If your period is irregular or non existent you can try and link it to the lunar cycle. Here’s what I mean:

Source: Dr. Arden Pinault MS, LAc, ND, adapted by Samantha Peris, Holistic Nutritionist

For women: the rotation plan can be done according to either the menstrual cycle (if it is fairly regular) or phases of the moon (if the menstrual cycle is absent or too irregular)

• From days 1-14 of the menstrual cycle (or from the new moon to the full moon) have 1 Tablespoon per day of a mixture of freshly ground flax and pumpkin seeds. You can also add 1-2x 1000mg capsules of flax seed oil/day or 1-2 tbsp flax seed oil to salad dressings.
• From days 15 – 28 of the menstrual cycle (or from the full moon to the new moon) have 1 Tablespoon per day of a mixture of freshly ground sesame and sunflower seeds. In addition you may add 1-2x 1000mg capsules of evening primrose oil/day.

NOTE: Use a coffee grinder, Vitamix or personal blender to grind seeds immediately before consumption or else they go rancid fast! Also make sure the seeds are organic and raw.

Here’s a copy of the 2012 Lunar Cycle, source Seroyal

The seed rotation plan works because the hulls of the seeds contain chemicals called lignans. These can help modulate the hormonal pathways of the body. The oils of the seeds are high in essential fatty acids that provide the building blocks for hormone synthesis.

I have put many clients on this protocol with great success, not to mention I myself saw great results with this program.

If you suspect your hormones are out of whack, I highly recommend seeing a Naturopathic Doctor to get your levels tested by saliva or urine (those blood tests just don’t tell you all you need to know). Then seek their advice, perhaps along side a holistic nutritionist, to get you back on track.

p.s. Are you still meditating???

As a holistic nutritionist and a person who is always striving to better myself, the world and the lives of those around me, instead of a traditional resolution, this year I’ve opted for 12…er…I guess it’s 11 now. It’s probably not what you think. I’m not going to do them all at once, but rather I have decided to implement one healthy habit per month that I will complete everyday for that month.  Experts say it takes 21 days to form a habit, so I’m putting that to the test.

First off, you start one month later than everyone else! As a chronic procrastinator I am usually one step behind, but hey no time like the present! Besides, I was busy moving across the world Dec 30th…okay, I will stop with the excuses.

Actually, I was inspired by my brilliant sister, Dr Mom ND and her “Live Like You Give a Damn” project, where she is taking on 12 healthy habits she recommends to her patients and leading by example.

So what do I expect to get out of this? My intention is not to become a master at all 11 resolutions, or maybe not even 1. It is simply to be open to something new, something positive and something I have wanted to implement for some time. My goal is to see and feel what effect these practices have on my mind, body and soul and, hopefully, afterwards I will continue to practice at least some on a regular basis. That’s it – no guarantees, no overwhelming pressure, just try it and see what happens.

February: daily meditation

This is a tough one for me. I have tried to meditate many times in the past, but without much success. Nearly every attempt I’ve made, I’ve either been quickly distracted by incessant, rambling thoughts, or I get cold, or there is some obnoxious song repeating itself over and over in my head. It usually isn’t long before I just give up.

So why meditate at all? For one, studies have shown that it reduces all kinds of stress (physical, emotional, psychological), improves health in so many ways, boosts fertility, enhances immunity and slows down the aging process, to name just a few of the benefits. (For more, read this awesome article by Food Matters). I have known about the advantages of meditation for years and have often recommended it to clients, so now it is about time that I start taking my own advice.

So what is meditation anyway? Meditation does not necessarily mean siting with your legs crossed, fingers together, singing “hum-men-a hum-men-a, hum-men-aaaaaa”. It can be as simple as sitting in a quiet space with your eyes closed, or even open, and beginning to rid your mind of the constant chatter. As the saying goes, “you control your mind, your mind doesn’t control you”. But for most of us living in this overstimulating, often chaotic world, this simply isn’t the case.

Over the course of this new year, please join me in implementing month-long healthy habits (even if you are focusing on a different habit than I). I would love to hear how they are changing your daily life, for better or worse. I plan to write regular updates about my journey – the ups and downs, the challenges and the changes, so please check back regularly and send me your feedback in the comments section below.

Happy meditating…hum-men-aaaaaaaaa!!

Helpful links:

Benefits of meditation & sample guided meditation

Yoga Glo – unlimited online yoga and meditation for just $18 US/month.

Conveniently, I was left with a 1 lb bag of vanilla beans when I left my shop in Canmore. I am talking over 100 of the most deliciously soft, fresh, wildcrafted, raw, whole vanilla beans, from Ultimate Superfoods. Obviously, I made room in my suitcase for them and I am fortunate to be using them in all my favorite sweet treats.

Vanilla is not really a bean, it is the fruit of an orchid (fun fact to share with friends…many don’t know this!). Historically it has been used as an aphrodisiac or to treat fevers. Currently it is almost always used for its delicious flavor or aromatherapy.

Sadly, the vast majority (like 97%) of vanilla used is made synthetic chemicals…ew. Not to mention the taste pales in comparison to the real deal. If you have the luxury, buy whole, fresh beans. I know they are expensive, in fact they are the second most expensive spice (next to saffron), because they are the worlds most labour intensive agricultural crop.

I have intended on making my own vanilla extract for ages, and when I found my favorite honey booze at the local liquor store, I got the sweetest of ideas.

Ron Miel (honey rum) is a sweet sipping liquor my hunny and I discovered one spectacular day in the Canary Islands years ago. We have always had a soft spot for it, even though it is really quite sweet for my tastebuds now. It is nearly impossible to find outside of Europe, but thankfully this recipe can easily be made with any booze (40% alcohol is recommended (Ron Miel is only 20% so it is a bit of an experiment on my end). Vodka, rum, or bourbon are often used, or even combined to make vanilla extract.

Why do you want to bother making your own vanilla extract? Well for one you can control what goes in; artificial vanilla extract is just a bunch of chemicals…remember? Second, you will actually save yourself some moo-lah this way. Third, you can customize it to your boozy delight as I am doing. So bust out the booze, it’s vanilla makin’ time!

DIY Vanilla Extract

What you need:

• 12 vanilla beans
• 1 x 26 oz of booze (vodka, rum, bourbon…Ron Miel?) 40% alcohol recommended

Carefully take a sharp knife and start at the bottom of a vanilla bean, gently slice along one side of your bean until you reach about a cm from the top. Open up the delicious bean, inhale…melt, then stick it in your booze (either the bottle it came in, or use a jar – just chop the beans if they are too long for a jar). Repeat 11 more times with 11 more beans.

Let sit for 2 months, shaking the bottle (or jar) occasionally. Then use for all your favorite vanilla requiring recipes. As you used it up, add more booze, more beans and you will never be without the most delicious, real, vanilla extract.

Enjoy this one my friends…I sure am!

Now, don’t get me wrong, there are a fair share of junky fast foods in the Netherlands…(um have you heard about fast food from the wall?). Yeah…don’t ask, don’t try…I made that mistake 5 years ago on my first visit to the Netherlands (before I knew anything about healthy food).One of the main things I noticed in the relatively large produce departments is that a significant section is dedicated to what I call “convenience vegetables”. You know, pre-washed greens, pre-chopped broccoli, mini carrots, those kinds of things. In fact, it is rare to buy kale here in it’s whole big leaves, thick stem “normal” form. Occasionally they offer it this way at the farmers market, but most often it comes pre-washed, de-veined, chopped into tiny little bits, and ready to eat. I am most definitely not complaining, I do believe whole and as natural as possible is best, but since discovering ‘convenience kale’ I have to say my consumption has at least doubled. I kid you not, I have been scarfing that stuff straight from the bag…and it is damn good (for real). I must add that kale is an incredible source of vitamin K, vitamin A, vitamin C, iron, calcium, and fibre…it’s basically every nutritionist’s favorite leafy green. (Have you seen “Shit Nutritionists Say”?)

Making your own convenience veggies is something I have always recommended to my clients. Buy fresh, local, organic produce (whenever possible), bring it home, wash and chop it so that it is ready to eat when you are hungry. If you come home starving and making a salad means you wont be eating for 15-20 minutes, then chips and dip are going to be all that much more appealing. On the other hand, if you have veggies and convenience kale all ready to go, your salad is in your mouth within minutes. Or you can dip your convenience veggies into hummus, or kale pesto (recipe coming). This makes achieving the seemingly unachievable 5-10 cups of veggies a day a breeze.

Now, don’t go whining about how your veggies aren’t going to last. Buy what you need for a few days, eat them fast (and you will if they are ready to go!), then go back to the grocery store to re-stock.

Marinated Tempeh & Portobello Mushrooms Salad

Now here is one of my favorite convenience kale recipes for your eating pleasure. Ever since I taught a raw pie making class with the lovely Lindsey from Tasty Living, I have fallen in love with a new snack – marinated portobello mushrooms (it was a raw pizza pie – ew can you imagine them in a dessert pie?). I have since turned this snack and my oh so handy dandy convenience veggies, into one of my favorite high protein lunches.

Tempeh is a fermented soybean product, I want to say “like tofu” but it is really much different, actually better, in consistency, taste, texture and nutritional profile (personally, I am not a big fan of tofu – I much prefer superior fermented soy). To find tempeh you will likely have to visit your local health foods store. You must marinate tempeh, like you would meat, and it will be incredible (cooked or raw). If not, you probably aren’t going to like it. The marinade below is so quick, easy, and delicious.

Fermented soy, like miso and tempeh, has the added benefit of adding good bacteria to your gut, it is higher in protein than non fermented soy, and is easier to digest. Remember, soy is often genetically modified, so you must buy it organic!

Marinated Portobello Mushrooms & Tempeh

1 block tempeh, chopped into 1-2 cm cubes
2 portobello mushrooms
2 tbsp apple cider vinegar (acv)
2 tbsp GF tamari (or Bragg – but I cant find it in the Netherlands )
1 – 2 tbsp extra virgin olive oil (evoo)
2 tsp dried basil
1-2 cloves raw garlic, chopped (optional but delightful and bad bacteria killing)

Mix together in a stainless steel or glass bowl and let sit for 8-12 hours.

….and the rest of the salad

1 pint cherry tomatoes, quartered
1 red or other bell pepper, chopped
2-4 cups kale – or “convenience kale”

Add the rest of the ingredients, toss and use the left over marinade as a dressing (add more evoo, acv, and tamari if needed).

the dark side of the moo

Dairy allergies, sensitivities and lactose intolerances are becoming increasingly common. In the western diet, dairy is often consumed at 3 meals a day, 7 days a week, similar to what’s happening with gluten. Many people are turning to substitutes, whether allergic or not, just to get a little variety in their diets…or perhaps their holistic nutritionist recommended it. Another reason for using milk substitutes is that dairy can be congesting to the gut, mucous forming (avoid when sick), and constipating (especially cheese).

The dairy industry has done an excellent job making us believe milk is THE ONLY source of calcium in our diets. Well, this couldn’t be further from the truth! There are lots of fantastic sources of calcium, my favorites include sesame seed, dark leafy greens and seaweeds. Not to mention, there have now been numerous studies showing dairy consumption does not protect against osteoporosis. In fact, there is higher incidence of osteoporosis in countries where dairy consumption is higher, and likewise less osteoporosis where dairy is consumed less. To top it off, dairy may also increase our risks of ovarian and prostate cancers.

That being said, total avoidance is not always necessary, as long as you dont have any allergies and are choosing high quality, organic dairy products. Just ease up a bit on your consumption.

the solution: make your own nut, seed or oat milk

This recipe is incredibly easy, and versatile! If you don’t like oat milk, use any nut or seed or a combination.

nut/seed/oat milk

• 1 cup – nuts/seeds/whole oat groats/steel cut oats/old fashioned rolled oats of choice (try almonds, cashews, hemp seeds, sunflower seeds, sesame seed, Brazil nut or any combinations)
• 4 cups – filtered or spring water

Soak nuts/seeds/oats overnight in a bowl with water & 1 tbsp fresh lemon juice (or anything acidic – like apple cider vinegar) to break down enzyme inhibitors and make your milk easier to digest.

In the morning discard the soak water and rinse the nuts/seeds/oats. Place in a blender with just enough water to cover them so that the nuts are close to the blades, blend until creamy. Add the rest of the water (in general it’s 4:1 nuts:water) and continue to blend for a few minutes. Strain the mixture with a nut milk bag (you can buy one here) then add a little sweetener (optional) like unpasteurized honey, stevia or dates. Add vanilla if desired, or raw cacao powder for chocolate milk.

To make nut cream, use 2 cups of water instead of 4. This will have a thicker consistency and is great for nut milk tea lattes.

To make brown rice milk or quinoa milk, soak then cook the grains, then blend 1 cup cooked grain to 4 cups of water.

other stuff worth checking out:

• naughty nog - my version of a healthy egg nog with a baby makin’ twist (so what if it isn’t Christmas anymore!)
• stewed fruits – a warm, sweet treat on a cold winter’s day
• 3 big impact nutrition tips – if you are looking for some easy first step nutrition resolutions
• my favorite quinoa salad (from SLICE: Health Inspired Foods) was shared on this lovely vegetarian food and fashion blog.

It was hard to narrow it down, but here we go:

• Raw cacao(chocolate): Ok this one was obvious if you know me. Raw cacao has not been heat treated like commercial cacao powders, and therefore retains WAY more nutrition. It is the highest natural source of anti-stress mineral Magnesium, and a source of iron. You can get it as nibs (the whole bean crushed), a powder, or raw cacao butter for your skin or chocolate making. I can go on and on about this one (and I do in my 2 hour raw chocolate making class), but you really cant go wrong with raw cacao (sounds like kuh-kow):
  • most delicious food ever – check
  • 30x more antioxidants than blueberries – check
  • wonderful to add to smoothies, breakfasts, desserts or nearly every meal or snack – check
  • brings me joy like no other food on the planet – check
  • ‘nuff said!
• Spirulina, chlorella, or other blue green algae: I call these my “whole food multivitamins” they are so nutrient packed that one tsp is like 2-3 servings of veggies for antioxidant content. I put 1 tbsp in my smoothie daily (you can start with less if the bright green colour freaks you out, but once you feel the energy this food provides, you will get over the alien-like appearance).
• Coconuts: Young coconut water, raw coconut flakes and/or virgin coconut oil tend to make their way into my diet on a daily basis. Ok so maybe it is no where near “local” for us Canadians, but it sure is one of the healthiest foods on the planet. It is true that coconut oil is primarily saturated fat, but this kind of saturated fat is actually good for us! It is great for cooking as it can take more heat than polyunsaturated fats. It also boosts metabolism and kills yeast in the body. Young coconut water is a perfect electrolyte drink, so perfect it has been used for blood transfusions!
• Hempseed: A fab source of our ever so important essential fatty acids (omega 3’s & 6‘s). Omega 3’s are anti-inflammatory, immune boosting, blood pressure reducing and hormone balancing. We need more 3‘s North America, so eat up! Use hemp seed on your breakfast, in smoothies, drink hemp milk or sprinkle on salads. They are an excelled vegetarian source of protein with loads of fibre to boot.
• Chia seed:Yep, the same seed we used to plaster on ceramic animals and stick in the window sill (ch-ch-ch-chia). One word says it all – REGULAR. Seriously my fave source of fibre, the good kind that helps pull toxins out the body and well, ensures a regular morning visit to the can. Another fabulous benefit of chia is that it helps to regulate blood sugar (type 2 diabetes is on the rise every year). Try it in smoothies, on breaky or in water with fresh squeezed lemon (just shake it up before you swig).
  

  hemp, chia and flax seed

• Unpasteurized honey: Loaded in B-Vitamins, our energy spark plugs, raw enzymes to help us digest and the taste is unsurpassed by any other sweetener (in my opinion). Use as a sugar sub by using 1/2 to 3/4 cup honey per 1 cup of sugar in your recipe, and reduce other liquids in the recipe by 1/2 cup per 1 cup of honey. It is also a natural anti-microbial and is great for coughs & colds. Please don’t feed to kids under 1 for risk of botulism.
• Goji berries: They look like little red raisins, but pack a nutritional punch. Again, crazy high in antioxidants and for this reason have been used in Traditional Chinese Medicine for thousands of years. I eat them by the handful, in trail mixes, in my breakfast porridge, or even throw them in my water or tea.
• Golden berries (Incan berries): The highest protein berry (16%). They are tart yet sweet, making them the best healthy substitute for sour candies. I prefer to eat them solo, but many others enjoy them in a trail mix or with other dried superfood berries.
• Maca root powder: A fabulous hormone balancer, libido booster, fertility enhancer, also used for strength and endurance for athletes (or the Incas back in the day). It comes from the cruciferous veggie family, a root similar to a radish that is dried, then ground to a powder. Again I would throw 1 tsp – 1tbsp in a smoothie, or add to raw chocolate bars.
• Kelp: Seaweeds are our highest source of iodine, which runs the thyroid and boosts our metabolism. They also help to pull heavy metals like mercury out of the body. I find the easiest way to integrate seaweeds into my diet is by sprinkling a little kelp powder into savory sauces, dressings and soups. We only need a little bit every day.
• Matcha green tea powder: I was only going to do 10, but I couldn’t leave out the all mighty matcha. Matcha is powdered green tea leaves, with TONS more antioxidants than regular steeped green tea. It also boosts metabolism, keeps cholesterol in check, regulates blood sugar, detoxes and alkalizes the body. I try and start nearly every day with a delicious nut milk (usually almond) matcha green tea latte, add a few drops of french vanilla liquid stevia (a zero calorie, all natural sweeter)…deeeee-lish!

Stay tuned for more ideas and recipes on how to use these glorious foods.

Also check out David Wolfe, superfood guru, for additional info via videos and books.

I’d love to hear about how you use your fave superfoods below

We all know that our world is growing ever more toxic and with cancer moving up to the #1 killer of Canadians (yikes!) it is time to start seriously thinking about how our bodies are able to deal with the thousands of chemicals we are exposed to daily. Therefore, detox really is important to us all (whether you are makin’ babies or not).

Detoxification can seem like a scary term to those who think it means all you can consume is water with lemon and cayenne. There are sooo many different kinds of detoxs and cleanses and if you have not attempted any in the past, here are a few really gentle ways to start:

• Eat as “clean” as you can. Eat organic and avoid as much packaged and refined food as possible. Try to avoid congesting foods like sugar, flour (especially gluten containing) and large quantities of dairy.
• Buy organic body care products and green cleaners for around the house.
• Deep breathing and yoga can be extremely cleansing. Try breathing in for a count of 4, holding for a count of 7 and breathing out slowly for a count of 8, 4 times in a row, 2x/day.
• Dry skin brushing to stimulate the lymphatic system. This has the added benefit of decreasing cellulite as well. Check out this video to see how it is done.
• Support the liver with herbs, try some herbal teas like milk thistle or dandelion root. Careful as some herbs can interact with prescription med’s.
• Eat superfoods like seaweeds (try kelp powder on savory foods), spirulina and chlorella or liquid chlorophyll.
• Add lemon to your water. This helps the liver purge bile, our body’s way of getting rid  of toxins
• Increase your consumption of fibre using superfoods like chia seeds to pull those toxins out through the bowels. You definitely want to ensure you are pooping to detox effectively (to put it bluntly).
• Infrared saunas can be a great way of sweating out toxins. Make sure to avoid wearing antiperspirants that contain aluminum and prevent this process. This has been said to be a contributing factor to breast cancer, so please natural deodorants (or none) only.

A word of caution: Please consult a natural healthcare practitioner prior to starting a detoxification protocol, there is no doubt detoxes can do more harm then good if they are not done properly or if your body is unable to handle it due to an existing health condition. I highly recommend seeing a qualified holistic nutritionist (I happen to know a good one ) or a Naturopathic Doctor. Also do not start detoxifying while you are actively trying to get pregnant (or are breast feeding). The last thing we want to do is stir up toxins only to be “dumped” on the poor lil babe.

If you however were not so fortunate to have a year to prep, no worries, this post is by no means meant to make you feel guilty. It is never too late to start making little changes that will effect the health of your whole family. Like eating real food – that comes from the earth!

Blender Pancakes

• ½ cup quinoa, rinsed well
• 2/3 cup buckwheat (or brown rice, millet)

Soak the grains with water in separate bowls overnight. Add 1 tbsp kefir (a fermented dairy drink full of good bacteria and yeast for the gut), or lemon juice (anything acidic will do to break down natural enzyme inhibitors in grains).

Next morning rinse the grains in colander and place in blender.

• ¾ cup milk substitute (or organic milk, yogurt, kefir)
• 1 egg (or substitute like 1 tbsp chia seed with 1/4 cup water)
• 1 tbsp melted ghee (clarified butter), coconut oil, olive oil, or organic butter
• ¼ tsp sea salt
• 1 tsp baking soda
• 2 tbsp shredded coconut or brown rice flour
• Optional add 1-2 bananas, a ripe pear, or ¾ cup berries.

Preheat pan (325-350, or med-low), add milk substitute to blender with grains and blend until smooth. Open lid and break egg into running blender, add coconut, oil (or butter), and salt. Sprinkle baking soda while still running and then stop the blender.

Cook pancakes on preheated griddle or pan, use some coconut oil, ghee or butter for the first batch.

Serve with maple syrup and flax oil mix (1/3 flax oil 2/3 maple syrup). This is a great way to add some omega 3 fatty acids and cuts the sweetness of maple syrup. This also helps to prevent spiking blood sugar!

Freeze left over pancakes and defrost in the toaster later.

Then come back and tell me what you think!! Best ever?…I think so!

Pumpkin Hummus
The Eat Clean Diet: Tosca Reno

Ingredients

• 2 Tbsp/30 mL tahini (try to find brown sesame seed butter – it is LOADED in Calcium)
• 2 Tbsp/30 mL fresh lemon juice (yes, just juice the lemon, it takes maybe 20 seconds)
• 1 tsp/5 mL ground cumin
• 1 tsp/5 mL pumpkin oil (I used extra virgin olive oil, still good!)
• 3/4 tsp/~4 mL sea salt
• 1/8 tsp/~0.5 mL ground pepper
• 15 oz/420 g pumpkin, baked or canned (organic is best)
• 4 cloves garlic, passed through a garlic press (or 2 mammoth Russian garlic cloves like the ones we get in our farm box)
• 2 Tbsp/30 mL cilantro (fresh)

Preparation
1. Place all ingredients in a food processor. Process until smooth.
2. Spoon into a decorative stoneware serving bowl and serve chilled.