2 tbsp. coconut flakes, unsweetened
1 tbsp pumpkin seeds, raw
1 tbsp. flaxseeds
1 tbsp walnuts, chopped
2 tsp. chia seeds
1/2 tsp cinnamon, ceylon
1/2 cup water, very hot
1/2 cup blueberries, fresh or frozen
1/2 banana, sliced or other fruit as desired
1. In a coffee grinder or magic bullet, grind the coconut, walnuts, pumpkin, flax and chia seeds, and
cinnamon. (Ceylon cinnamon is preferred over the cheaper Cassia cinnamon)
2. Transfer to a bowl, stir and let sit until thickened.
3. Meanwhile, heat blueberries in microwave or in a saucepan.
4. Top the porridge with the blueberries, banana slices, and more cinnamon, pumpkin seeds and
walnuts as desired.
(TIP: Premeasure several batches in separate containers and grind just before preparing for an almost instant breakfast. Note: do not pre- grind. Flax seeds are best left whole until needed as they can quickly oxidize after grinding.)
This grain free porridge with blueberries and bananas is delicious and so good for your brain and over all health! And it's quick and easy too!
Made with coconut, flax seed, chia seed, pumpkin seed, walnuts and cinnamon, this breakfast is high in fiver, omega 3's, anti oxidants, vitamin C, E, and K, calcium, magnesium, manganese, potassium, selenium, iron and zinc.
These compounds are anti-inflammatory, prevent against breast, prostate and colon cancer, protect against cardiovascular disease, high blood pressure, type 2 diabetes and Alzheimer's disease, and protect against DNA damage and improve brain function and memory.
Sounds like a great and delicious way to start the day!
Wow, October is already here! Every year I am always so reluctant to give up summer. I do like the changes of weather and colour of each season, but I really enjoy the long hours of daylight during the summer months!
But autumn is upon us and Canadian Thanksgiving is coming up soon. One thing I am most thankful for here on the pacific coast and the lower mainland of BC is the abundance of locally grown, fresh produce that is available everywhere.
The storage and shipping of produce depletes many of the vital nutrients they contain. Eating locally produced food ensures that it is picked at its ripest and sweetest and that it contains the maximum amount of healthy nutrients available. Supporting our local farmers helps to secure the future availability of our food supply.
The crust contains only 4 ingredients. Walnuts, dates, coconut and a pinch of salt. Walnuts are an important source of plant based protein, omega 3 fatty acids, and are anti-inflammatory, making them great for brain health. Cranberries are second only to blueberries when it comes to antioxidant content, and are high in Vitamin C, A and K. They are linked to a lower risk of UTI’s, and improved immune function. Both walnuts and cranberries have been linked to the prevention of certain cancers, and lower blood pressure.
Walnut Cranberry Tart ( adapted from @mydarlingvegan )
- 3/4 c walnuts
- 3/4 c shredded unsweetened coconut
- 1/4 c dates, pitted and soaked in water 30 minutes
- 1/4 tsp Himalayan pink salt
- 3/4 c. fresh cranberries
- 2 tbsp orange juice, unsweetened, or fresh squeezed
- 1/2 c. chopped walnuts
- 10 lg. medjool dates, pitted and soaked in water 30 minutes
- 1/2 tsp. vanilla extract
- 1/4 tsp cinnamon
- 1/8 tsp Himalayan pink salt
- 3/4 c. walnuts, finely chopped
- 1/8 + c. fresh cranberries, halved
- 1 1/2 tsp agave nectar, or honey ( I prefer honey)
- 1 1/2 tsp water
1. Line bottom of tart pan with parchment paper and lightly grease sides with coconut oil. I used an
8" tart pan with removable bottom.
2. For crust, pulse walnuts in a food processor until a fine meal. Add drained dates, coconut and salt
to walnut meal, and blend until well combined. Evenly spread dough along the bottom and sides
of the prepared pan and place in freezer.
3. For filling, 3/4 c. cranberries in orange juice and let sit for 30 minutes.
4. Drain dates ( for filling) and transfer to food processor. Add vanilla, cinnamon and salt and blend
until smooth and creamy. Place in a bowl and fold in soaked cranberries and chopped walnuts.
Spread the filling evenly in chilled tart shell.
5. For topping, finely chop the remaining walnuts in food processor and spread evenly over top of
the date filling, and top with remaining cranberries. Pat down lightly.
6. Whisk together honey and water and using a pastry brush glaze the top of the tart.
7. Store in the freezer. Allow to thaw 10 - 15 minutes before serving.
Notes: I used an 8" tart pan with removable bottom. I sliced the tart into 16 small servings.
Summer's not over yet!
It is September 1st today, and kids start back at school this week, but summer is not officially over until September 22. Every year I am always extremely reluctant to give up on summer and move into the next season. Even though most of the berries are finishing, and I probably just canned the last of this year's peaches, we are just getting into the harvest season for so many more harder types of produce. I also just harvested our first acorn squash. A randomly dropped seed that had the good fortune to fall in a particularly sunny part of the garden has produced one of the healthiest veggies in my garden this year!
A particular favourite of mine are the apples. We are so fortunate here in BC to have such a wide assortment of varieties available to us from the beautiful Okanagan. I like to peel, slice and freeze them for warming apple cobblers throughout the winter months. Also eating an apple a day does keep the doctor away! A 2013 study published in the British Medical Journal concluded that eating an apple a day was just as effective at lowering LDL cholesterol as was taking a statin drug every day!
While it is still abundant, now is the time to continue nourishing our bodies with fresh, in season, local fruits and vegetables. The micro nutrients and phyto-chemicals they contain are the most important nutrients our bodies need for healing, regenerating cells and building our immune systems to prevent and reverse illness and disease. Eating them while they are in season ensures they contain the most nutrients available as travel and storage causes the nutrients to deplete.
Equally important to our health is being active. Before the weather really turns, make every effort to get outdoors as much as possible and enjoy the beauty of nature. Did you know that walking in the forest exposes us to plant chemicals that stimulate the production of our 'killer T-cells'? These incredible compounds are vital in protecting us from cancer. A walk along the beach is equally health giving as we are exposed to much greater amounts of negative ions. Negative ions stimulate defense cells in our bodies, allow us to absorb more oxygen into our blood cells, and are also mood enhancing. Watching a beautiful sunset isn't only romantic it's also healthy. The changing angles of daylight strike receptors in our eyes and help regulate our circadian rhythm (sleep patterns).
Just because the kids are going back to school don't resign yourself to thinking summer's over. Get out there and make the most of every day!
Summer brings an abundance of delicious, sweet berries full of healing and health protective phytochemicals. Their deep rich jewel colours tell of the powerful antioxidants they contain that help to prevent cancer, reduce cholesterol and promote healthy aging. Even their flavours contain compounds called flavonoids which protect against cancer and heart disease. And nothing beats the wonderful flavour of wild, ripe, sweet blackberries. My sorbet recipe is lightly sweetened with honey ( no refined sugars here), producing a tart and sweet, deeply intense and satisfying blackberry flavour.
8 cups wild blackberries
1 1/2 cup water
1/2 cup honey
1 tbsp lemon juice
1. Wash blackberries and put through a food mill to remove seeds. (Alternatively you can puree in a blender or food
processor and then pass through a fine sieve to remove seeds)
2. Place puree into a saucepan with honey, lemon juice and water. Simmer until honey is completely dissolved.
About 2 minutes. Allow to cool to room temperature and then chill in refrigerator about 1 hour.
3. Line an 8 or 9 inch square cake pan with parchment paper. Pour cooled puree into cake pan and freeze. About 2
4. Remove frozen puree from cake pan and cut into 2 inch strips and process through a juicer with a blank filter, or
cut into chunks and blend in a food processor until smooth.
5. Pack into a container and scoop and serve immediately, or refreeze.