Pumpkin and Cranberry Cookies

I found a new sugar to add to my sugar free list. "Just Like Brown Sugar" is a great substitute for real brown sugar. I found a recipe at http://mariamindbodyhealth.com/the-best-chocolate-chip-cookie/

I used Craisins which were pomegranate sweetened with some elderberry syrup and pumpkin seeds.

I wrote about health benefits of chicory in a previous blog so I am glad that this sweetener is made from chicory.

Maria says that she reserves  JUST LIKE SUGAR and JUST LIKE BROWN SUGAR for special recipes due to the expense.  The cookie was crispy on the outside, chewy on the inside. Perfect!  Just Like Sugar contains no sugar alcohols and does not cause the laxative effect of some of the other sweeteners. It is composed of natural fiber obtained from Chicory Root, Calcium and Vitamin C. 

 

BENEFITS OF CHICORY ROOT:

1. CHOLESTEROL: It decreases the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: The inulin content is not digestible, so its lack of glucose can help promote optimal blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fiber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your body’s resistance to gallstones and liver stones. By increasing the flow of bile, it assists the body in digesting foods and liquids. The extra bile also helps break down fats in the body. Chicory root has a mild laxative effect, increases bile from the gallbladder, and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body is stimulated because of an increase in urine flow. It has been used to expel gravel, calcium deposits, and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefits weight loss because of the effect it has on the digestive system. It is an excellent source of fructooligosaccharides which help promote the growth of beneficial bacteria in your digestive tract. It also increases the rate of the break down of fats. It also helps with weight loss because it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL “Liver” CLEANSER: Chicory root also supports the body’s detoxification system through the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice and an enlarged liver when mixed with water. Because of Chicory Root’s potential for removing contaminants from the digestive system, the liver does not have to work as hard to filter out toxins that may have escaped into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and this can also reduce strain on the liver.
9. ANXIETY: It is a natural sedative and anti-inflammatory for the nervous system. If you have anxiety issues and still drink coffee, this sweetener can help.
10: INDIGESTION: It acts as an herbal antacid; the root neutralizes acid and correct acid indigestion, heartburn, gastritis, and vomiting, upset stomach. Because it stimulates bile production, this helps to speed up the digestive process after eating too much rich food.

Pumpkin and Cranberry Cookie Recipe

1 cup coconut oil or butter
1 cup Just like Brown Sugar (*mixing sweeteners creates a better flavor and texture)
1/2 cup Swerve
1 egg
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 tsp sea salt
1/2 cup pumpkin Seeds
1/2 cup Craisins or apple juice sweetened cranberries

Preheat the oven to 325 degrees F. In a medium bowl, cream the butter, sweetener and egg. Cream for a few minutes until very fluffy. In a separate bowl mix together the almond flour, coconut flour, baking powder, and salt. Slowly add in the dry ingredients to the wet and mix until smooth. Add in pumpkin seeds and cranberries. Roll 2 TBS of dough into a ball in your hands (for uniform shape) onto a cookie sheet, then press down to they are about ¾ of an inch thick. Place cookies about 2 inches apart. Bake in preheated oven for 17-20 minutes or until golden around the edges. Cool completely on the baking sheet before removing and enjoy!

I made the cookies a little smaller and got 36.

Happy Thanksgiving
and a Healthy Life to you all.
Suzanne

New School Year

As the children are headed back to school for a new school year, we adults can use this opportunity to start anew with our healthy lifestyle and diet. We like to make new year resolutions in January but I think a perfect time is September. Cooler days and less distractions like holidays.

I was reading Patrick Holford's blog this morning. He founded the Institute for Optimal Nutrition back in the 80's. He came to Ottawa to lecture at St. Paul's University and has written quite a few books too. This is what he was saying this morning that we should be doing to prevent not only obesity but cancer which go hand in hand.

The failure to win the cancer war is largely to do with the increase in breast and prostate cancer.  These cancers are not primarily caused by inheritance or genes - a maximum of 15% of the risk for breast cancer is caused by genes/inherited.  For women, smoking accounts for 30% of cancer risk, while obesity accounts for about 20%. Instead of following the current trend of removing the affected body part 'just in case', why not remove the diet part such as sugar and dairy products instead, especially in the case of prostate cancer and possibly breast cancer too?

 

But what is it about milk, sugar and obesity that increase cancer risk?  Milk makes things grow. Unfortunately that includes cancer cells. The reason is that it promotes insulin (or more specifically insulin-like growth factor). So does sugar. Obesity is also strongly linked to higher insulin levels and there is increasing evidence that it is high insulin levels that drives weight gain, more than the other way round.

 

It's all about insulin

Insulin switches on all sorts of cancer-related genes and low insulin switches on anti-cancer genes. "When you cut back on carbohydrates, this smooths out the insulin spikes which can turn on the cancer genes that help tumours to grow” says Dr Dominic D'Agostino, assistant professor of molecular pharmacology at South Florida College of Medicine.

The idea of starving cancer cells of insulin (and sugar) by giving an extremely low GL 'ketogenic' diet isn't just restricted to animals. Research published last year found it either slowed right down or stopped cancer growth in five out of ten seriously ill cancer patients who didn't want to, or couldn't have any more chemotherapy. While high insulin is often thought to be a consequence of diabetes and obesity, animal studies suggest it might be the other way around, with high insulin driving obesity.
One doctor who's convinced that insulin is driving obesity is Dr Peter Attia, whose TED talk is worth listening to.
My Burn Fat Fast diet combines several strategies for driving down insulin to 'turn on your skinny genes' which is the title of a short 4 minute film that I recommend you watch and share with your friends.

This short film outlines 6 basic tenements:
1- Low Glycemic diet
2- Eating less on alternative days
3- Strength training 8 minutes 3 days a week
4- Cardiovascular workouts 30 minutes 3 days a week
5- Chromium and Resversatrol supplements
6- Eating less meat and dairy products (I think we should stay away from most dairy products)

He has some great recipes at his website too.
http://www.patrickholford.com/index.php/burn_fat_fast/recipes

I have continued to eat no sugar, dairy or wheat. I am eating a low carbohydrate diet and that excludes honey and maple syrup. I did find Swerve that is a good substitute sweetener from all accounts looks like something that can help with baking.

Swerve Sweetener
Swerve is a great-tasting all natural, zero-calorie sweetener and the only one that tastes, measures, cooks and bakes like sugar. Unlike other sugar alternatives, Swerve has no bitter aftertaste and a high digestive tolerance (no laxative effect). From sweetening your favorite beverage, to baking, and garnishing, Swerve is perfect for all your sweetening needs. Swerve is an ideal choice for baking (one cup of Swerve equals one cup of sugar) and as a general sweetener for those concerned with calories or blood sugar levels. It's perfect for a healthy diabetic lifestyle. Swerve has zero glycemic index, so it's perfect for diabetics.
Swerve is manufactured using a fermentation process and the outcome is a sweet product that occurs naturally in many fruits and vegetables. Swerve is an all natural sweetener that is based on a proprietary erythritol formulation and other naturally occurring ogliosaccharides from plant fibers. This is a completely natural process; nothing is chemically altered and Swerve is 100% non-allergenic.

I bought a cookbook from Chapters that uses alternative sweeteners in baking. http://www.chapters.indigo.ca/home/books/the-joy-of-gluten-free/9781607741169-item.html?ikwid=the+joy+of+gluten+free%2c+sugar+free+baking&ikwsec=Home&gcs_requestid=0CNCb06HPhrcCFUaq5wodWQYAAA
I actually use less then what the book says as we find it too sweet.
I will post one of the recipes tomorrow.

Healthy life
Suzanne

Cilantro Pesto

I love making this easy Cilantro Pesto. It is chock full of magnesium as you can see when you read this article by Sayer Ji who's website is http://www.greenmedinfo.com/blog/magnesiums-importance-far-greater-previously-imagined?utm_source=www.GreenMedInfo.com&utm_campaign=bfcccb98e2-Greenmedinfo&utm_medium=email&utm_term=0_193c8492fb-bfcccb98e2-86776633
It is amazing how much magnesium brazil nuts and pumpkin seeds have. I make this all winter long buying organic cilantro when I can. In the summer I use basil, cilantro and parsley that I grow in pots on an old picnic table.

Toxic Metal Cleansing

Cilantro is most often cited as being effective for toxic metal cleansing and rightfully so, this herb is a powerful, natural cleansing agent. The chemical compounds in cilantro bind to toxic metals and loosen them from the tissue. Many people suffering from mercury exposure report a reduction in the often-cited feeling of disorientation after consuming large and regular amounts of cilantro over an extended period.
http://www.globalhealingcenter.com/natural-health/health-benefits-of-cilantro/

Grow Your Own

If you have not ventured into growing your own food, an herb garden is a fantastic project to begin with. Herbs are easy to grow, don’t need a lot of space. Plus, that’s a great category to save a few bucks at the grocery store on. Organic herb bunches are always at least a few dollars and sometimes large portions can go unused. Cilantro is really easy to grow and it’s ultra convenient to have your own organic plant growing for your use.

CILANTRO  CHELATION PESTO
2 cloves garlic
1/3 cup Brazil nuts (selenium, magnesium)
1/3 cup sunflower seeds (cysteine)
1/3 cup pumpkin seeds (zinc, magnesium)
2 cups packed fresh cilantro (Vitamin A)
2/3 cup extra virgin olive oil
4 tablespoons lemon juice (Vitamin C)
Process the cilantro and olive oil in a blender until the cilantro is chipped. Add the garlic, nuts, and seeds, and lemon juice and mix until the mixture is finely blended into a paste.  It freezes well, so garden grown cilantro in season can be used up. Fill enough jars to last through the year.

Healthy life.
Suzanne

Strawberry Chocolate Crust Pie with Coconut Cream Topping

I didn't realize the problems with moving from a gluten free diet using starches and non wheat flours.
I started using almond flour with abandon. So much so that I gained 10 pounds. It is not a good substitute as you will know if you look at this article. http://empoweredsustenance.com/avoid-almond-flour/
I am still looking at low carb options like flaxseed and a little almond flour for a bread. Still perfecting the one that I like. I will post one when I think it is good.
Coconut flour seems to be a good substiute and I am working on different desserts.
I am also avoiding honey and maple syrup because of the fructose which is damaging to the liver in quantities.
My quick dessert at night is a little hempseed with melted coconut oil and a shake of cinnamon. It tastes good and satisfying. You could add a little sweetener of your choice.

Here is a no sugar and less almond flour dessert. 
 Strawberry Chocolate Crust Pie with Coconut Cream Topping
You will need 4 cups of strawberries total.
Crust:
1 cup almond flour
1 cup coconut flour
1 tbsp. New Roots Stevia Sugaa
1/2 cup cocoa
1/2 tsp. baking powder
1/2 cup melted salted butter
6 tbsp. coconut milk
1 tbsp. vanilla extract

Preheat oven to 350. Lightly mist 9 to 10 inch pie pan with spray oil or rub with a little grapeseed oil.
In large bowl, combine the almond flour, coocnut flour, stevia, cocoa powder and baking powder and whisk until well mixed. Add the butter, milk and vanilla and stir with a large spoon for 1 to 2 minutes. The will be stiff and playdough-like.
Put the dough in the prepared pan. Spread the dough with your fingers, pressing it in an even layer to line the pan. Prick the bottom and sides with a fork to help prevent bubbles and air pockets.
Bake for 10 minutes, rotate and  bake for another 10 minutes, or until the crust is crisp and firm to touch. Bring out of oven to cool.

Meanwhile make the filling:
1 cup trimmed strawberries pureed.
1/3 cup cold water
1 tbsp. New Roots Stevia
Pinch salt
1 1/2 tbsp. arrowroot mixed with 2 tbsp. water
 Puree or mash 1 cup of strawberries. Place in a small saucepan with water, stevia and salt.
Cook, stirring over medium heat until boiling. Stir in arrowroot mixture and continue cooking until slightly thickened about 1 minute. Cool slightly.

Trim the rest of the strawberries and slice into a large bowl. Pour filling over tip and mix well.
Put into cooled crust.
Make coconut cream by getting Thai Kitchen Coconut Milk and usually you can skim the cream off the top of the can. Put in bowl, add 1 tsp. of New Roots Stevia and 1 tsp. almond flavoring. Whip a bit and spread over top of pie.
Put in fridge for a few hours until topping is solid.

This was a nice pie for Father's Day. Light but substantial.
Healthy life.
Suzanne

Chlorophyll

Chlorophyll is one of the best ways to detoxify the colon fast. Your colon needs to be detoxified constantly to prevent toxins from getting into your blood and seeping into your facial skin where they can create acne. It also helps the skin keep healthy by acting as an
* antioxidant
* anti-inflammatory
* anti-microbial agent
* absorber of heavy metals in the colon

 

 

Here are some of the benefits you will get from drinking chlorophyll

* Heals open wounds inside your body
* Increases re-growth of tissues
* Helps to heal sores in your mouth
* Acts as a antiseptic
* Destroys bacteria
* Brings more oxygen to your cells
* Give protection from low levels of radiation such as TV, computers, microwaves, and hospital equipment
* Reduces toxins in the colon and body
* Helps to purify the liver
* Helps sores heal faster
* Reduces pain from inflammation

Here's how to prepare it first thing in the morning,
* Place 2-3 tablespoon of plain liquid chlorophyll in an 8 oz glass
* Squeeze the juice of one whole lemon into the glass
* Add distilled or filtered water to fill the 8 oz glass.

The reason I add one lemon to this drink is to give this drink some flavor. It has a bland taste. You may try adding the chlorophyll to some other drink if you like.
You cannot overdose on chlorophyll liquid that is why I sometimes drink 2 ounces plus the juice of one lemon in an 8 oz glass of water.
Drinking a green drink every morning really gives you a boost.
This is another website that has all the benefits of chlorophyll http://www.energiseforlife.com/wordpress/2009/02/11/health-benefits-of-liquid-chlorophyll/

Healthy life.
Suzanne

The Truth About Gluten

Here is a great video to watch about gluten and how it affects EVERYONE! We must at all costs avoid gluten that is found in Frankenwheat. http://www.youtube.com/watch?v=IU6jVEwpjnE
I will have recipes to post soon. I have been studying an online course for Alive Academy and will write the exam next month.
Healthy life.
Suzanne

Passover Coconut Macaroons

Passover Coconut Macaroons

Found this recipe at http://www.dietdessertndogs.com/2010/03/22/passover-coconut-macaroons-grain-free-gluten-free-egg-free-dairy-free-sugar-free-acd-friendly/
I changed it a bit and got 2 1/2 dozen cookies. They are nice and crunchy.

Passover Coconut Macaroons: Grain-Free, Gluten-Free, Egg-Free, Dairy-Free, Sugar-Free, Low Glycemic

A chewy, coconutty treat with just a hint of chocolate in every bite. High fiber and low glycemic, these might just be the ideal cookie. 

1/4 cup (45 g) raw natural almonds
2 Tbsp (30 ml) coconut flour
2 Tbsp (30 ml) finely ground flax seeds
1/8 tsp (.5 ml) fine sea salt
2 cups (80 g) unsweetened shredded dried coconut
4 Tbsp (15 ml) extra virgin coconut oil, preferably organic
1/4 cup (60 ml) Coconut Secret coconut nectar
2 Tbsp (30 ml) smooth natural cashew butter or tahini (sesame paste)*
1 dropper Sweetleaf vanilla creme stevia
1/2 tsp (2.5 ml) pure coconut extract, optional (did not have)
1-2 Tbsp (15-30 ml) cacao nibs or chocolate chips**
Preheat oven to 350F.  Line a cookie sheet with parchment paper, or spray with nonstick spray.
In the bowl of a food processor, process the almonds, coconut flour, flax seeds and salt until the mixture attains the texture of coarse cornmeal (there should be no pieces of almond larger than sesame seeds). Add the coconut and pulse once or twice to combine.
In a small, heavy bottomed pot over low heat, melt together the coconut oil and cashew butter just until smooth.  Whisk in the yacon syrup until well combined, then add the vanilla and coconut extract.  Pour the mixture over the dry ingredients in the processor and sprinkle with the cacao nibs, if using.  Process until the mixture comes together in a sticky “dough” and the nibs have broken up a bit.
Using a small ice cream scoop or teaspoon, scoop out about 2 tsp (10 ml) of dough per cookie and place on cookie sheet.  Wet your palm (or use a silicon spatula) and flatten the cookies until they are about 3/8″ (1 cm) thick.
Bake in preheated oven 10-13 minutes, rotating the sheet about halfway through, until cookies are deep golden and beginning to brown on the edges. They should still feel soft when pressed on top with your finger (but will be hot!).  Allow to cool before removing from the sheet.  Makes 2 1/2 smallish cookies.  May be frozen

.

I used coconut nectar because I think it is a better sweetener that agave and honey. They smell so yummy.
Enjoy with a cup of tea.

Healthy life.
Suzanne

What is Gluten Sensitivity?

Since I work in a health food store, I have many people coming in with many illnesses. It seems to me most of them are Celiac/gluten sensitivity related. Dr. Osbourne of Gluten Free Society gives an explanation about the differences. He also makes reference to 20 different symptoms and disease related to gluten.

• Asthma
• ADD/ADHD
• Autism
• Thyroid disease
• Rheumatoid arthritis and other autoimmune conditions that cause joint pain
• IBS (irritable bowel syndrome)
• Ulcerative Colitis
• Crohn’s Disease
• Migraine Headache
• Neuropathy
• Vertigo
• Schizophrenia
• Constipation, gas, bloating, and stomach pain
• Psoriasis
• Eczema
• Fatigue
• Hormone imbalance
• Infertility
• unexplained weight loss
• weight gain and obesity

 Please check out his website  http://www.glutenfreesociety.org/videotutorials/what-is-gluten-sensitivity-an-easy-explanation-to-avoid-all-the-confusion/?inf_contact_key=08b6795374acd5af38a2732518f5461341806b621b6408eb32ee30f6130927a9

Healthy Life
Suzanne

 

Pancake (Waffle) Tuesday

 For years we have been having waffles on Pancake Tuesday. The waffle maker I use came from my mother in law. It makes amazing waffles.

As Elena said it is all about the recipes. Here is one that I like:






Almond Flour Waffles

8 eggs separated
12 tbsp. butter melted
2 cups almond flour
1/2 tsp. baking soda
1/2 tsp. salt
2 tsp. vanilla
1/2 cup water, almond milk or yogurt

Separated eggs, place whites in a bowl and mix on high until stiff peaks form.
Place egg yolks in another large bowl. Add melted butter and yogurt. Mix well.
Add almond flour, salt, baking soda and vanilla. Mix well. Fold stiff egg whites
into the remaining batter until blended but still fluffy.
Place 1/2 cup or 2 big tbsp. in center of preheated well oiled waffle maker. Close it.

Time for 4 minutes. Remove waffles with a pair of tongs.

It was good and I had lots of butter and little jam for me. Serve with crispy bacon and some lovely cut up fruit.

Healthy Life
Suzanne

Beating Colds and Flu's

First, the flu (aka. influenza) is a virus - not
a bacteria. So if your doctor gives you
antibiotics for the flu (I don't know why they
would), then you can intelligently pass on that.
Second, since the flu is NOT a bacterial problem,
we should NOT be overusing anti-bacterial
products. Doing so only exacerbates possible
bacterial problems down the road as these little
critters can quickly adapt to our excessively
clean environments.
These harder-to-kill "super bugs" are now sadly
apparent thanks to the over-prescription of
antibiotics and other measures of excessive
cleanliness.
Third, the influenza virus is with us 365 a year
but flu season peaks in February in the northern
hemisphere and August in the southern hemisphere.
Interestingly, this is also when we get the least
amount of sunlight (and thus vitamin D) in each
respective location.
Vitamin D is so important in this regard that
many experts are starting to believe that flu
outbreaks are CAUSED by a lack of the "sunshine
vitamin".
Fourth, if the "germ theory" of disease was
correct, then every single person exposed to the
flu virus would get sick. Obviously, this is not
the case.
Why?
Because what's happening inside your body is more
important than what's happening outside of it. A
clean and healthy internal environment is
inhospitable to viruses and other pathogens.
That's where proper nutrition comes into play.
Fifth, kids that are raised with pets (especially
dogs) have been shown to have stronger immune
systems and are more resilient to infections like
the flu.
This makes sense since dogs acquire all kinds of
micro-organisms while playing outside. Once
exposed to these "natural critters" (by coming
into contact with the dogs) at a very young age,
the child immune's system is able to recognize
the micro-organisms and adapt accordingly.
Six, there are simple remedies you can use to
prevent and fight the flu. 

Check out this site for all kinds of remedies.
http://quanta-gaia.org/health/coldsAndFlu.html

I personally like to take lots of vitamin D and astragulas, 
when I feel a cold coming on. I keep my D levels up all
year long.
 We also practice no wheat, no dairy and no refined sugars. Drinking teas that boost the immune system like Traditional Medicines Echinacea Elder.

You might still get a cold but it won't last long and the cough
won't linger forever.

Winter isn't over yet so we have to continue to boost our
immune systems by eating a healthy diet and using herbs 
and vitamins to keep us strong.

Healthy life.
Suzanne

 

Wheat Belly Lecture, Chocolate Cookies and Pancakes

We went and saw Dr. William Davis give a talk on the hazards of wheat. He was informative and funny. Afterwards he did an unexpected book signing and I got my new cookbook signed by him.

On Sunday I made his Chocolate Chip Cookies which I made completely sugar free. I am really trying in 2013 to reduce all sugars including honey and maple syrup. The fructose in honey and maple syrup is damaging to the liver and promotes abdominal obesity. So I used 1/2 tsp. of Sweetleaf Vanilla Stevia instead of any other sweeteners and thought that they were sweet enough. For the chocolate chips I used cocao nibs, they have no sugar but they give a crunch. I also added in slivered almonds for more crunch. Here is his recipe on line, it is a bit different from his cookbook one. http://www.wheatbellyblog.com/2011/10/chocolate-chip-cookies/

Today I made Paleo Blueberry Pancakes.

Paleo Blueberry Pancakes 

1 1/2 cups almond flour
1/4 tsp. baking soda
1/4 tsp. sea salt
3 eggs
2 tbsp. honey
1 tsp. organic vanilla
1/2 tsp. cider vinegar
2 tbsp. melted coconut oil or butter
6 oz. fresh or frozen blueberries

Mix all ingredients in a food processor until well combined. Add blueberries and stir with spoon.
Heat griddle on low to med low. Once skillet is heated add grapeseed oil or rice bran oil. With a tablespoon at one scoop to make dollar size pancakes. They cook faster and you don't have to worry about burnt edges because the pancakes are not cooked in the middle. Watch your heat and adjust accordingly.
This is a good treat and didn't even need maple syrup just a good smack of butter. Yumm!
Healthy Life
Suzanne