NIRAAMAYA STRENGTH

I love eating organic, whole foods- but we all know it can get expensive! I use alot of organic almond, hemp and coconut milk for my smoothies, chia bowls and other recipes. I’ve found making my own hemp milk saves money and it’s easy to make. This recipe works best if you have a Vitamix but your standard blender will do. I found using hemp seeds the easiest, over almonds or sunflower seeds, as there is no need for straining.

Soak 1/2 cup of hemp seeds with 3 cups of water overnight ( or 4-6 hrs) with 4 dates or add agave syrup to taste. Blend until creamy. Store in a jar in the fridge, shake before using as milk may separate.

My long time client and friend, Greg Tait, made these scrumptious cupcakes for his son’s second birthday party. What a great idea to have for kids, who love cupcakes, but not having them wired-up on all the refined sugars AND they taste amazzzing! I was lucky enough to devour a few of them 🙂

Cupcakes

3 Cups Shredded Carrots
3 Cups of Gluten Free Baking Flour
1 Tablespoon Baking Powder
2 Tablespoon Baking Soda
1 1/2 Teaspoons Salt
1 Teaspoon Xanthan Gum
1 Tablespoon Ground Cinnamon
2 Teaspoons Ground Ginger
1/2 Teaspoon Ground Nutmeg
2/3 Cup Coconut Oil
1 Cup Agave Nectar
1 Cup Rice Milk
1 Tablespoon Vanilla Extract
1/2 Cup Hot Water

– Preheat Oven to 325 Degrees
– Line 2 standard 12 cup muffin tins with paper liners
– In a medium bowl, whisk together the flour, baking powder, baking soda, salt, xanthum gum, cinnamon, ginger and nutmeg stir until a thick batter is formed.
– Add hot water and continue mixing until the batter is smooth
– Using a spatula, gently fold the carrots just until they are evenly distributed throughout the batter
– Pur 1/3 Cup batter into each prepared cup, almost filling it.
– Bake the cupcakes on the centre rack for 25 minutes, rotating the tins, 180 degrees after 14 minutes
– The finished cupcakes will bounce back slightly when pressed and a toothpick inserted inserted in the centre will come out clean.
– Let the cupcakes stand in the tins for 20 minutes, then transfer them to a wire rack and cool completely.
– Using a frosting knife, gently spread one tablespoon of vanilla frosting over each cupcake.
– ENJOY!

Vanilla Frosting

1 1/2 Cups Unsweetened Soy Milk
3/4 Cup Dry Soy Milk Powder
1 Tablespoon coconut flour
1/4 cup agave nectar
1 Tablespoon Pure Vanilla Extract
1 1/2 Cups Coconut Oil
2 Tablespoons Fresh Lemon Juice

– In a blender or food processor, combine the soy milk, soy powder, coconut flour, agave nectar and vanilla.
– Blend the ingredients for 2 minutes.
– With the machine running, slowly add the oil and lemon juice, alternating between the two until both are fully incorporated.
– Pour the mixture into an airtight container and refrigerate for 6 hours (keeps for up to one month).

(Photo: Maria Turner)

Luna and Larry’s Coconut Bliss Ice-cream is a delicious and healthy choice when you want something satisfying for dessert. It is made from coconut milk, sweetened with agave nectar, and free of dairy, soy and gluten. As well, Coconut Bliss is certified organic, 100% vegan, low glycemic and made from fair trade ingredients.

Coconut milks natural richness creates the creamy texture that people love, however, the fat in coconut milk is very different from other fats. High in medium-chain triglycerides (MCTs) identical to those in human breast milk, coconut milk has similar germ fighting and heart-protective properties. MCTs are unique in that they are a form of saturated fat yet have several health benefits. The body utilizes them differently from fat that does not contain MCTs. Their digestion is near-effortless and, unlike fat that does not contain MCTs ( which gets stored in the cells), MCTs are utilized by the liver. Within moments of MCTs being consumed, they are converted by the liver to energy. Coconut oil is a perfect ingredient to include in energy gel or ball recipes due to these properties. It provides easily digestible energy, ideal during activity such as cycling or hiking. (‘Whole Foods To Thrive’ by Brendan Brazier)

Agave nectar comes from the blue agave cactus. Its nectar is fermented to make tequila. Unfermented agave is an excellent source of easily digestible, slow-release carbohydrate and trace minerals. Agave nectar is good choice for a healthy sweetener.

The different flavors are naked coconut, dark chocolate, cappuccino and pineapple-coconut…so yummy!!

Kombucha is a fermented tea rich in organic acids, active enzymes, amino acids and antioxidants. Its fermentation results in ‘good’ bacteria content that helps improve the body’s digestive strength, enabling it to metabolize and utilize nutrition more quickly. Kombucha also acts as a natural muscle relaxant, helping muscles move with greater fluidity and ease, resulting in less energy expenditure and, ultimately, enhanced endurance. This is why it is good to have a small amount of kombucha as a pre-workout drink. Additionally, kombucha is a liver detoxifier, helping speed up cellular recovery.

You can find a few kombucha brands at Whole Foods in many different flavors. I prefer GT’S Synergy Kombucha as there is no added sugar. They have recently come out with new flavours, my favorite right now is maqui berry mint 🙂

For something different, make a Kombucha Mojito:

1/2 cup chopped mint
3 tbsp fresh squeezed lime juice
2 tbsp orange juice
3 tbsp palm sugar
1/2 tsp lime zest
Ice
2 cups plain Kombucha
Mint leaves, for garnish

-Muddle the mint, lime juice, orange juice, palm sugar, and lime zest together to release the flavor of the mint leaves.
-Strain and pour into 2 glasses filled with ice. Top each glass with kombucha, stir, and top with a fresh mint leaf for garnish. ( Whole Foods To Thrive by Brendan Brazier )

Earlier this year I was visiting Toronto for the first time. After many hours meandering through the huge urban sprawl, I was so hungry and had ended up in a small suburb mall where the food court was less than appealing. Thankfully, I discovered a small health food store carrying dry goods. In the snack area something interesting caught my eye as it had MY name on it, SACHA INCHI SEEDS. I had never heard of sacha inchi seeds before. I, of course, chose the organic dark chocolate covered ones and was pleasantly surprised and energized by this little snack. I have since discovered that Savi Seeds are the fruit of sacha inchi plants, herbaceous vines that produce star-shaped green pods which yield these edible seeds. Savi seeds are the super food of the ancient Inca peoples, native to the Peruvian Amazon. Also known as the “Incan peanut,” the seed has several health properties, including easily digested protein. This superfood has high levels of the amino acid tryptophan, making the seed a natural mood enhancer that lowers the risk of brain chemistry imbalances and depression. An exceptionally good source of omega-3 and omega-6 essential fatty acids, sacha inchi is among the most concentrated sources of omega-3 in the plant kingdom. Also high in vitamin A and E, sacha inchi is rich in antioxidants.

You can find them in a tasty snack form covered in dark chocolate, caramel or plain. Try soak the plain ones and add to your smoothy for extra nutrition or process them to make pate, butters or spreads. The following recipe I found in the ‘Whole Foods To Thrive’ cookbook.

SACHA INCHI AND SUNFLOWER SEED CHOCOLATE SPREAD:

A delicious, healthy, omega-3-rich, nut-free alternative to Nutella.

1/2 cup sacha inchi seeds
1 cup sunflower seeds
2 tbsp roasted carob powder
1 large pitted dates (fresh or soaked for 8 hours)

– Using a food processor quipped with the S-blade, process all ingredients for 5-10 minutes, or until desired creaminess is reached. Remove with rubber spatula.

I have recently discovered ‘sea asparagus’ at the farmers market. It is my new favorite vegetable!! So delicate, crispy and naturally salty. The mineral profile of sea vegetables are amazing. Because the ocean contains 92 different trace minerals and these plants are surrounded by these minerals for their entire growing life, these trace minerals are available for you when you consume the plants. In fact, it’s said that the mineral composition of sea vegetables (and ocean water) closely resembles that of human blood.

Sea vegetables are among the most nutritionally dense foods. Containing about 10 times the calcium of cow’s milk and several times more iron than red meat, sea vegetables are easily digestible, chlorophyll rich, and alkaline forming. Packed with minerals, sea vegetables are the richest source of naturally occurring electrolytes known.

One of these trace minerals, so valuable and necessary for human nutrition, is iodine. Unfortunately, iodized table salt is the primary source of iodine. Sea vegetables provide the iodine with out the rise in blood pressure.

Sea vegetables are also a source of unique carbohydrate-related nutrients called “sulfated polysaccharides” that have been studied for their anti-inflammatory affects. Sulfated polysaccharides have also been found to have potent antiviral effects on certain types of viruses.

To prepare the sea asparagus blanch them in boiling water for five minutes then rinse with cold water. I sauteed some garlic scapes and chili flakes in coconut oil then tossed in the sea asparagus for a few minutes and that’s it! So delicious and nutritious 🙂

Quesadilla:

I always use the Ezekiel 4:9 Sprouted Grain Tortillas. Like all Ezekiel products, these tortillas contain no flour or yeast, only sprouted, organic grains from wheat, soybeans, barley, millet, lentils and spelt. The process of sprouting grains not only significantly increases vitamins, but also causes a natural change that allows the protein and carbohydrates to be assimilated by the body more efficiently.
First, saute shitake mushrooms and smoked tofu in coconut oil.
Next, spread avocado over one of the tortillas.
Evenly layer the shitake and tofu mixture over the avocado.
Finally, grate your favorite organic cheese on top then place another tortilla as a ‘lid’.
Warm a large skillet with coconut or olive oil and cook the quesadilla on both sides until golden brown and cheese melted.
Slice into quarters. Serve with salsa.

Salsa:

I found a beautiful medley of organic heirloom cherry tomatoes at the farmers market so I chopped them up, added fresh garlic, onion, cilantro, lime juice, jalapeno and salt…Delicious!!

I was at my friend Ja’s house for a potluck dinner last weekend when my friend Isla surprised us all with this AMAZZING raw mousse. The special ingredient..avocados! You must try make and taste this 🙂

1/2 cup pitted soft dates
3-4 tbsp maple syrup
1 tbsp coconut oil
1 1/2 tbsp vanilla
2 1/2 cups (3 medium) avocados
3/4 cup carob or cacao powder

Soak dates in 1/2 cup of water for 5-10 minutes.
Drain water and save.
Food process dates, maple syrup, coconut oil, and vanilla until smooth.
Add a few tbsp date soak water as needed.
Spoon in avocado & carob/cacao, blend until smooth.

This is a rich mousse so break it up by making layers of fresh fruits then sprinkle with a little coconut.
Bring this to your next dinner party and get your friends to try and guess the mystery ingredient…avocados!

Maca is a root vegetable related to the turnip and grown in mineral-rich volcanic soil of the Peruvian highlands, maca is another superfood. Maca curtails the effects of stress by helping the adrenal glands regenerate as well as to restore the negative effect that stress has on hormonal health. Even a slight decline or incline of certain hormonal levels will impair the body’s ability to build muscle and recover from stress in general. An out-of-balance hormonal system is a catalyst for numerous ailments. A prolonged hormonal imbalance will also induce signs of premature aging and cause excess body fat to be stored. Balance is the key to adapting to physical stress and, by doing so, become stronger.

Maca possesses the precursors for serotonin. The body will often try to self-medicate when it’s feeling overwhelmed by stress-induced chemical reactions in the brain. This is when the sugar cravings kick in, they are the brain’s attempt to raise serotonin levels. A diet that includes a daily dose of maca will supply the body with what it needs to ward off stress and construct serotonin, thereby reducing or altogether eliminating sugar cravings.

Sterols are steroid-like compound found in both plants and animals that promote quick regeneration of fatigued muscle tissue. Maca is a rich source of sterols. Strength is important for any athlete, even an endurance athlete, as it improves the efficiency of muscle contractions.

When choosing maca, get the gelatinized form. The process of gelatinization removes the hard-to-digest starchy component of the maca root, leaving an easily digestible, quickly assimilated, and more concentrated form of maca.

I recommend at least 1/2 tsp of maca daily, 1 tsp is even better. I put it in my smoothie in the morning. The VEGA complete whole food health optimizer has maca all ready in the mix.