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Raw Chocolate Chip Cookies

2012-04-20T17:39:57Z

My favorite treat for some years was Pillsbury chocolate chunk cookies. I would always volunteer to make them so that I could eat the batter while I chopped up the cookies – I would then be too sick to eat the cooked ones… As you can imagine, Pillsbury cookies are not part of the clean eating plan, so I’ve had to find a healthier, but still tasty, treat replacement. This recipe is easy to make, it requires no baking and it is also gluten-free and vegan.

Dough:
- 1 3/4 cups raw cashews
- 3/4 cup raw oats
- 1/4 cup agave nectar or maple syrup
- 2 teaspoons vanilla extract
-1/4 cup coconut oil

Chocolate chips:
- 2 tablespoons coconut oil
- 1 cup cocoa powder (you can also use half cocoa, half carob powder)
- 4 tablespoons agave nectar or maple syrup
- 2 teaspoons vanilla extract

Place all dough ingredients in a blender or food processor and mix. I like the cashews and oats to be ground up, almost like flour, maybe slightly chunkier.

Place all ingredients for the chocolate chips in a bowl. Mix well. Roll the dough out with a dough roller on parchment paper. Place the chocolate in freezer for 30 minutes. Once done, cut the chocolate into chunks – you can use a knife or a pastry slicer.

Once the chocolate chips are ready, mix the chips into the dough. I like to make the cookies into balls, but you can flatten them or form them into whatever shape you like. Once done, place cookies in fridge to harden for about 25 minutes. I usually place them in a baggy because I like to freeze them later – it’s part of my attempt to not eat them all and have SOME will power!

This recipe is courtesy of oh she glows.

I hope you enjoy these cookies. If you have any feedback or have a clean cookie recipe, please share!

Expanding your Salad Horizon

2012-04-16T19:10:58Z

To many people salads as boring and unsatisfying. I have to agree; the thought of having some leaves, tomato and cucumber tossed in a house dressing is so not appealing to me.

Sometimes you just need a couple of ideas in order to put together a good salad. Here’s a salad I had the other day. Not only is it healthy and hearty, it’s also tasty. Feel free to change it up, add some ingredients, and omit others. My intention is to give you some ideas and to expand your salad horizon.

Salad:
-   Kale, chopped
-   Beet, grated
-   Carrots, grated
-   Cucumber, diced
-   Red pepper, chopped
-   Avocado, chopped

Toppings:
-   Sunflower seeds
-   Hemp hearts
-   Wakame (seaweed)
-   Quinoa, cooked

Dressing:
-   2 medium tomatoes
-   1 lemon, squeezed
-   1/4 cup olive oil
-   1/4 cup tahini (ground sesame seeds)
-   3 Tbs. tamari sauce or soy sauce
-   1/2 tsp. sea salt
-   1 tsp. cumin, (or basil, dill, and oregano)

Blend. If you have fresh herbs use them, and triple the quantity.

* Dressing recipe is courtesy of Sunfood.

I'd love to hear about your favorite salads!

7 Tips for a Successful Detox

2012-04-12T18:13:38Z

We are getting closer to the fun part of a detox, actually starting it! First I wanted to give you some tips to get you in the right frame of mind. There are many different detox programs out there. Since everyone is different, I do not always recommend a “one-size-fits-all“ approach to detoxification.

Some detox programs require that you buy a ton of supplements and their packaged foods or snacks. If this works for you then great, I on the other hand prefer to go the whole and clean foods approach. You can add a couple of supplements to help support the process, which I will discuss tomorrow. In the meantime, here are 7 tips to get started thinking. If you choose to follow these guidelines alone, you will feel the benefits of a detoxification.

1. Eat whole foods. This means taking out all processed foods. Stick to vegetables, fruit, good quality protein (but skip the red meat), gluten-free grains*, legumes, nuts and seeds. If you can, try to eat organic whenever possible, as you want to reduce the toxins in your body.

2. Eliminate sugar, wheat, gluten, dairy, red meat, caffeine and alcohol. Why? These are the foods that most people are allergic to or have sensitivities to. They are also the foods that many individual consume the most, so you want to give your digestive system a break. With just a bit of planning, this will be easier than you may think!

3. Eat your greens. Green vegetables, especially dark leafy greens, detoxify the body naturally. They are high in fiber, vitamins, minerals and antioxidants, helping to alkalize the body and prevent disease. Add dandelion greens, kale, spinach, parsley, Swiss Chard or broccoli.

4. Don’t forget the fiber. Fiber is essential especially during a detox since it is important that you are eliminating the toxins from your body. Eat plenty of vegetables and fruit. If you need an extra boost of fiber, add 1-2 tablespoons of ground flaxseed in a glass of water in the morning.

5. Water! Drink at least 8 cups of water a day – this can include herbal tea.

6. Get moving. Exercise is important because it gets the body moving. The circulatory and lymphatic systems play significant roles in the detoxification process. You may not want to go for a 10 km run while on a detox as your body is working hard to clear the toxins from its system and needs the rest. Instead go for a walk, do some yoga or stretching.

7. Breathe. Be conscious of your breathing. Breathing deeply helps the oxygen circulate throughout your system. Take 10 minutes a day for yourself to sit still and breath in and out. This time helps to reduce stress, which is the number one cause of inflammation in the body.

* Gluten Free Grains include rice, quinoa, millet, buckwheat and amaranth to name a few...

I hope you are starting to get excited for a spring cleanse! Please share any questions as I would love to hear them.

Spring Detox with CLEAN Nutrition

2012-04-11T21:41:17Z

Do you have low energy, feel sluggish, have difficulty losing weight, have skin problems, feel bloated, have digestive problems or allergies, experience mental confusion or aches and pains? It may be time for a detox!

As we head into the spring and the weather gets warmer (and hopefully stays warm), it’s the perfect time of year to do a detox. For the next week or so, I will be blogging about what you need to know in order to prepare, start and complete a detoxification.

What is detoxification?
Detoxification has been practiced around the world for thousands of years. It is about resting, cleaning and nourishing the body from the inside out. When you remove and eliminate toxins, and feed your body with healthy foods and nutrients, detoxification helps protect one from disease and restores health by correcting imbalances in the body such as hormonal, digestive and inflammatory imbalances.

A detox program supports the body’s detoxification process by:
- Resting the organs by removing foods and toxins that are difficult to digest and clear
- Stimulating the liver to drive toxins from the body
- Promoting elimination through the kidneys, intestines and skin
- Improving blood circulation
- Refueling the body with healthy foods and nutrients

Detoxification benefits include:
- Weight loss
- Reduce bloating and belly fat
- Boost metabolism
- Increase energy levels
- Improve hair and skin glow
- Enhance mental clarity
- Eliminate cravings
- Improve digestion
- Clear allergies
- Boost immunity
- Improve sleep
- Regulate bowel movement

Interested in reaping the wonderful benefits of a detox? Visit CLEANnutrition.ca/blog as I will be blogging about what you need to know in order to prepare, start and complete a detoxification. I will be providing tips to make this as easy for you as possible, so please drop by my site for different detoxification plans, recipes and tips, to help restore optimum health. Come by tomorrow for 8 Ways to Detoxify your Body.

If you are in the Toronto area, stay tuned for my FREE seminar to kick-start your spring detox.

5 Overrated Health Foods

2012-04-02T18:14:50Z

Food and diet fads come and go. We are exposed to so much information on a daily basis that sometimes it is difficult to know which foods are as beneficial as touted. The other day I read an article about overrated healthy food, so here is my list of the top 5 overrated health foods:

Yogurt: I’m not saying that yogurt is not good for you, it does contain probiotics that help replenish our digestive tract with healthy bacteria. However many of the yogurts on the market are filled with sugar that kills all the good bacteria in the yogurt (see my blog on Activia yogurt). In order to reap the health benefits of yogurt, have plain organic yogurt with no added sugar. And vanilla is not plain, it contains more sugar than many of the fruit versions. Reach for full or low-fat since your body requires some fat in the yogurt so it can absorb the vitamin D that is added to many dairy products.

If you suspect to have a dairy sensitivity or allergy - stomach bloating, stomach pain or acne then skip dairy all together.

Egg Whites: I never really got the “just egg whites” thing. All the nutrients are in the yolk. If you are looking to cut back on fat, I would suggest looking at other things in your diet to cut back or out. You want to eat the whole egg. It’s a whole food packed with nutrients. Although egg whites are a good source of protein, the yolk contains 43% of the total egg protein and balances the amino acid (the building blocks of protein) profile of the egg. When you skip the egg yolk, you’re also skipping 100% of vitamins A, D, E, K and carotenoids. Among their many benefits, these nutrients boost your immune system, keep your bones, skin and teeth healthy, support the thyroid gland, reduce your risk of cancer, and promote healthy growth in children. The yolk also contains 99% of the zinc, 95% of the calcium and 90% of the calcium. If you tend to only eat egg whites, please consider reintroducing the yolk into your diet.

Whole Wheat: I am not anti-grain but I certainly do not love gluten products, (we are gluten free at home and consume the majority of our meals at home.) Whole wheat is not as good for you, I would say it is somewhat healthier than white bread. While I think this deserves a blog entry of its own, I will leave you with one tip, if a grain does not look like a grain, chances are it’s not good for you.

Protein Bar: Some individuals love protein bars, they taste like a chocolate bar. That’s because they have a ton of sugar and other additives in order for them not to taste like cardboard. If something is too good to be true, it likely is and in this case, the protein bar is not a healthy food. Just look at the ingredients, you’ll see the lengthy list of ingredients, most of which you probably aren’t familiar with. I’ve seen people eat their lunch and then have a protein bar. Unless you’re an endurance athlete, you do not need all of those calories in one meal – the protein bar is meant to somewhat supplement a meal.

Low-Fat Salad Dressing: Our body needs fat, specifically good quality fats in order to absorb vitamins (fat-soluble ones, vitamins A, D, E, K). Fat-free dressings usually contain not so health ingredients to compensate for their lack of taste. Try making your own dressing or simply add extra-virgin olive oil, balsamic vinegar and a dash of salt. The olive oil contains the good fat to absorb the vitamins from your salad and will leave you feeling satisfied.

Photo credit: iStockphoto

Almond Butter

2012-03-15T13:32:20Z

Almond butter is a healthier alternative to peanut butter. Not only is almond butter tasty, it’s also packed with nutrients – from manganese, vitamin E, magnesium and tryptophan. Other health benefits of almonds include:

- Lowering your LDL cholesterol (the bad cholesterol linked to heart disease and atherosclerosis) and reducing your risk of heart disease. These benefits are partially due to their high monounsaturated fats content, the same type of health-promoting fats that are found in olive oil, which is associated with reducing the risk of heart disease. Almonds are also high in antioxidant vitamin E.
- Almonds protect against diabetes and cardiovascular disease by decreasing the after-meal rises in blood-sugar and by providing antioxidants.
- Eating almonds promote weight loss. Studies have shown that when one incorporates almonds into their diet, they are less likely to reach for foods that encourage weight gain, such as processed carbohydrates.
- Almonds are high in protein. A quarter-cup of these nuts contains 6.5 grams of protein, which is more than an egg, which contains 5.5 grams.

Here is the recipe for almond butter:

Ingredients
2 cups almonds
A pinch or two of sea salt (optional)

Directions
Place the almonds into a food processor. Start your food process and scrape the sides to ensure that all the almonds are blending. Process for about 10 minutes. The almonds first start off as powder, they will eventually turn somewhat doughy. You'll want to keep processing until they become buttery. After approximately 10 minutes of processing (it could take longer depending on the strength of your processor) your raw almond butter is done. You can add a pinch or two of salt and mix by hand - I don't but feel free to.

Store in an air-tight, glass container in your refrigerator for up to one month.

And you may notice that my almond butter is totally creamy, but that's based on preference.

If you have tried making almond butter or have a different variation of the recipe, I’d love to hear about it.

Why Processed Foods are so Harmful

2012-03-12T17:36:51Z

A processed food is one that has been altered from its natural state to make it cheaper, more convenient, more appealing or to extend its shelf life – or even all four. Foods you eat should be clean, and by clean I mean as close to its natural state as possible. Processed foods are typically made in a factory, stripped of its natural goodness and usually injected with manmade preservatives.

A food that is natural and has not been tampered with is better for our health, mind, looks and waistline. It’s not to say that you should never have processed food – that would be extremely difficult. However you should make informed decisions when choosing which processed foods to buy. My typical rule of thumb is to go with the packaged food that has the least amount of ingredients, all of which I can pronounce and know what they are. For instance, organic natural yogurt has only a few ingredients and is much better for you because it has retained a lot of its natural goodness. White bread on the other hand, has been stripped of its natural goodness and injected with additives.

Here are the worst processed foods:
- Frozen meals
- Packaged cakes, cookies and muffins
- Chocolate, candy and chips
- White bread, pasta and rice
- Processed meats (chicken nuggets, hot dogs, lunch meats)
- Soda
- Breakfast cereal (there are healthy options such as the Nature’s Path)
- Diet foods

Food additives and weight gain
Processed foods became big in the 1970s when food manufacturers realised that mass-produced foods that could last a long time would lead to more profits. It’s much cheaper for them to take poor quality food, add sugar (or sweeteners) for flavour and add additives for colour and to extend the shelve life, as opposed to using fresh, high-quality ingredients that spoil after a few days. But here’s the thing, during this process these packaged foods lose almost all of its nutrients – vitamins and minerals. The more nutrients a food contains, the more it nourishes your body and the less likely you are to feel hungry and crave sugar. The more processed foods you eat, the more toxic your body becomes. It becomes difficult to feel satisfied with what you eat; you’ll feel hungry and your body will cling to fat. Studies also show that preservatives slow down the metabolism and interfere with fat-burning hormones.

In addition to reducing the nutritional value of food, processed foods have other health implications. Colouring, flavouring and texture-enhancing agents are added to foods to make them more appealing. But some of these additives can be harmful. Trans fats, which is added to store-bought goods, such as cookies and muffins to extend their shelf life, is one of the more harmful. Trans fats have been linked to some cancers, infertility and heart disease. Although food manufacturers have started to remove trans fats from some packaged foods, it’s important to know which foods contain trans fats (there are still many of them out there!) Please avoid them at all costs.

Tips for avoiding trans fats
Always check food labels. Although trans fats are less widely used, they can still be found in the following:
- Anything that includes the words “hydrogenated" or “partially hydrogenated” in the ingredients list
- Margarines
- Fried foods
- Doughnuts, cookies, muffins, crackers
- Processed meats
- Salad dressing
- Prepared meals
- Ice cream

What type of packaged foods do you turn to that are healthier than other packaged foods? In this day and age where life is hectic and we're often on the go, it's great to have a go to list of healthier packaged foods that we can pick up when we need to. Are there any processed foods that you know aren't healthy for you but you just can't seem to give them up?

Clean Nutrition - Toronto Nutrition & Weight Loss - www.CLEANnutrition.ca

Quinoa Crackers - Gluten free

2012-03-07T20:53:26Z

I was so excited when I tried this gluten-free cracker recipe and it turned out so well. The crackers are crispy and full of nutrients unlike many of the store bought crackers that contain fillers. These crackers are easy to make and are a real crowd pleaser for kids and adults alike. You can serve with hummus or other dips. They are also versatile so you can tailor them based on your own personal preferences. You can top with cayenne pepper if you like spicy or cracked black pepper and sea salt or even dried rosemary and flaxseeds.

In order to get these crackers thin, you want to roll out the dough as thin as you possibly can. I suggest you divide the dough in two to make it easier to work with. You’ll want to use two cookie sheets if you have, as mine did not all fit in one. Roll out each dough ball on two separate pieces of parchment paper. Once complete, place each parchment paper onto a cookie sheet and place in oven.

Crackers:
1 cup sorghum flour
1/2 cup sweet rice flour
2 tbsp arrowroot powder
1/2 tsp baking soda
1/4 tsp sea salt
3/4 cup cooked quinoa
6 to 7 tbsp extra virgin olive oil
1/3 to 1/2 cup water

Topping:
1 to 2 tbsp flax seeds
1 to 2 tbsp sesame seeds
1 to 2 tsp poppy seeds
Sea salt and cracked black pepper

Preheat oven to 375 degrees F.

In a food processor, place the sorghum flour, sweet rice flour, arrowroot powder, baking soda, and salt. Let it whirl once or twice then add the cooked quinoa and olive oil. Process until combined. While processing, slowly add the water. As soon as the dough forms a ball stop the food processor and do not add any more water.

Place the dough ball on a sheet of parchment paper. Place another piece on top and flatten the dough with your hands. Roll into a large and thin circle with a rolling pin. You can separate the dough in two and role each batch separately. You’ll want to keep rolling until the dough is very thin.

Once done rolling, remove the top parchment paper. Add the seeds, place the sheet back on top and very gently roll the seeds into the dough with the rolling pin. Remove the top sheet of the parchment paper and place the sheet (bottom one) with the dough onto a cookie sheet. Cut the dough into small squares. You may want to use a pizza cutter.

Bake for 30 to 35 minutes. Cooking time will vary depending on the thickness of the crackers so watch the baking time. Once done, remove from oven. Once cooled, they will become crispy. Store in an airtight container at room temperature.

Recipe is courtesy of www.nourishingmeals.com

Carrot and Coriander Soup

2012-03-06T20:54:58Z

The other day I was at the restaurant Fresh, a vegan restaurant in Toronto, for lunch. I had a delicious carrot soup. I've had carrot soup many times however what made this soup stand out is the coriander. Coriander is used to lift other ingredients - it enhances and promotes the other flavours in the dish. Coriander and cilantro (the seeds of the plant are usually referred to as coriander and cilantro are the leaves) have various health benefits including cholesterol-lowering effects, antimicrobial properties and antianxiety action.

Carrot soup is easy to make. A bag of organic carrots are inexpensive. You can make a big batch for the family or freeze a batch if you are only cooking for one, unless you don't mind eating carrot soup twice a day for 3 days.

Here is the recipe adapted from Fresh:
Serves 6

2 tbsp olive oil (or grapeseed oil)
2 onions, peeled and chopped
3 tbsp coriander, ground (I use my coffee grinder)
6 cloves of garlic, crushed
2 tbsp marjoram
3 large carrots, peeled and chopped (if using organic carrots, I don’t peel them)
1 medium sweet potato, peeled and chopped
8 cups vegetable stock
½ cup chopped fresh cilantro
½ tsp sea salt
Cayenne pepper to taste

1. Heat the oil over medium heat in a soup pot. Add onions and cook for about 5 minutes until browned.
2. Add the coriander, garlic and marjoram to the onions and cook for 1 minute.
3. Add the carrots and sweet potato to the pot. Sauté for 1 minute.
4. Pour the vegetable stock into the pot of ingredients and bring to a boil. Let simmer until carrots and sweet potato are soft. Add the fresh cilantro, sea salt and cayenne pepper to taste.
5. Purée, using hand blender or food processor. Garnish with some fresh cilantro.

I hope you enjoy the soup!

Creating Habits for Eating CLEAN

2012-01-07T21:13:43Z

If I'm away and not eating my healthiest, as soon as I get home I'm back to eating CLEAN and it takes little effort. Why is it so easy? Because it has become a habit. We are creatures of habit. Habits help us get through the day. It makes satisfying our needs to eat, sleep, work, wash... easier to accomplish because it's habitual and effortless. Think of how easy it is for you to make dinner in your kitchen, you know where everything is - you've done it many times (hopefully!). But if you're in someone else's kitchen, it's much more complicated and it takes longer.

Habits are powerful however perhaps there are habits that you would like to change. And maybe there are habits that you've already tried to change, such as eating healthier. Habits are very hard to change since they are so ingrained in us, they are second nature. But once you've make the change, that healthy eating habit, for instance, then becomes almost automatic to us. When you apply personal strengths, such as determination, persistence, fortitude and optimism, you can make it happen.

Break down your goals into smaller tasks. For instance, if you want to shift to a CLEAN diet, you can first focus on developing a new habit for eating healthy breakfasts. Once accomplished, you can then move on to lunch and then dinner. So how long does it take to form a new habit? The established rule on habits is 21-28 days, however more recent research from the UK Health Behavior Research Centre came out with research that found it took 66 days to form a habit. I would have to agree with that number.

Remember to keep your eye on the prize. Don't let setbacks discourage you, instead use them as fuel to succeed. Be gently on yourself and remind yourself of the all the times when you've triumphed over adversity in the past. I know you can do it!! Believe in yourself.

Food Log

Days 4 and 5 were very similar - I am a creature of habit.

Breakfast - Day 4 & 5:

My day always starts with 2-3 glasses of hot water.

Cucumber, 1/2 apple, romaine lettuce, spinach, parsley, ginger, lemon juice

Avocado and cucumber mash on gluten free toast. (I crave this when I get up! Not a bad thing to crave.)

Lunch - Day 4 & 5:

High energy salad: Mixed greens, avocado, cilantro, parsley, mint, basil with drizzled avocado oil

Dinner - Day 4

Salad - Black bean, corn, red pepper, cucumber, cilantro and lime salad.

7x7 herbal tea

Dinner - Day 5

A little bit of whatever I had in my fridge. Homemade sunflower dip (see Day 3 post for recipe), rice crackers, clementines and Ying Yang Soyfood organic tofu. This tofu is so good. The bf does not like tofu with the exception of their flavoured variety, which he really likes. He's my barometer for what most people will like.

7x7 herbal tea

Hot and warm water throughout the day.