Naturally Sweetened, (Vegan) Gluten-Free Blueberry Muffins

The Magical Ingredients:
1 3/4 c. sweet brown rice flour
1/4 c. raw coconut palm sugar
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. sea salt
1 tsp. cinnamon
1 T. grated lemon rind
1 c. almond milk, cashew milk, coconut milk or rice milk
1 T. extra virgin coconut oil, melted
1/2 c. applesauce
1/4 c. raw coconut nectar
10 ounces wild blueberries, fresh or defrosted

1. Preheat the oven to 350 degrees.  Prepare your muffin pan by lining with paper cups or greasing with coconut oil.

2.  In a bowl, combine the flour, sugar, baking powder, baking soda, sea salt, cinnamon, and lemon rind.  Stir together with a wire whisk.

3.  In a separate bowl, combine the milk, oil, fruit puree, maple sytrup, and blueberries.  Stir gently to just combine.

4.  Add the dry ingredients into the wet ingredients and combine gently.

5.  Scoop into the muffin pan and bake for 15 to 20 minutes or until golden brown.  An inserted toothpick should come out clean. 

Adapted from a Recipe in The Chopra Center Cookbook, one of my favorites because of the extensive use of flavorful herbs in all of the recipes and the emphasis on Ayurvedically balanced flavors:

   














Why use Coconut Palm Sugar/Nectar?
Coconut sugar and sap is a pure, raw, delicious, low glycemic sweetener rich in nutrients.  It is an abundant source of minerals, 17 amino acids, vitmain C, broad-spectrum B vitamins, and has a nearly neutral pH.

   













Extra Tip:

If you own a Vitamix or BlendTec blender, you can make your own FRESH flour by simply placing any whole grain in the blender and blending it for a few minutes until it is a powdery consistency.  I highly recommend this for maximum freshness, nutrition, and pranic quality of your food-
   

10 Reasons to Make a Snack Date with a Date

Dates are also known as "nature's candy," as they are the sweetest among all fruits.  They are grown on date palms (pictured above), which produce up to 200 fruits in a cluster.  Date palms are one of the oldest cultivated trees, having been grown in North Africa for at least 8,000 years.    There are many varieties of dates- all with a pleasant and slightly unique taste.  The most popular variety most stores carry is the Medjool date.  The Medjool date is twice as big as other dates. 

10 Reasons to Make a Snack Date with a Date:

Dates are...
1.  An excellent source of the minerals potassium, calcium, magnesium, iron and sulfur.
2.  Satisfy sweet cravings without promoting weight gain.
3.  High in fiber.
4.  Benefit the nervous system.
5. Help to reduce mental fatigue.
6. Are cancer-preventive.
7. Help to relieve constipation.
8. Assist with muscle development.
9. Promote heart health.
10.  Are delicious on eaten their own or, as an addition to dessert recipes, they add a new depth of flavor far above & beyond conventional sugar!

Strawberry Date Shake
with Kefir:

1 c. Kefir
3 Medjool dates, pitted
1 c. strawberries, fresh or frozen
optional:  1 tsp. Synergy whole food Vitamin C berry powder

Step 1- Blend the kefir and dates until smooth. 
Step 2- Add the strawberries and blend until smooth.

* Note:  If you're using fresh strawberries and still desire "shake" consistency, add some additional ice cubes.

Sources:
- The Complete Guide to Nutritional Health by Pierre Jean Cousin and Kirsten Hartvig
- The Encyclopedia of Whole Food Medicine by Don Tolman
- www.organicfacts.net


    

Kefir: A Legendary Probiotic Drink You Can Make at Home

Kefir came from the people of the Northern Caucasus Mountains located between Russia and Asia, who are known for their longevity.  For centuries these people have used its powerful health benefits to survive the harsh winters deep in the mountains.  It was often known as a source of family and tribal wealth.   In fact, they kept the secret of kefir grains and its process for thousands of years, even to the extent of protecting the art and the grains with their very own lives

The people of the tribes of the Caucasus Mountains, when asked about the origin or kefir, say that kefir grains (starter) was gifted by the Prophet Mohammed over 1400 years ago.  In Turkey it is said that kefir grains were a gift from angels to Noah on the ark.   Other legends are also told, all of which allude to a mystical origin of this 'miracle' food!.

Russian scientists, who became aware of the remarkable properties of kefir, attempted to replicate kefir, but were never able to do so.  It wasn’t until late 1908, when Irina Sakharova brought the first amounts of kefir to Moscow, where it was used medicinally in Russia with great success.  From there, it has spread and benefitted people around the world

  

Kefir is a creamy, slightly sour cultured milk drink that beneficial strains of bacteria and  yeasts.  Kefir has an abundance of vitamins, minerals, amino acids and enzymes. Some of the more prominent of these are calcium, phosphorus, magnesium, vitamin B2, and B12, vitamin K, A and D.  The following attributes have given kefir it's reputation as a 'wonder drink':

• It cleanses the digestive tract
• It provides beneficial bacteria and yeast, vitamins and minerals, and complete proteins
• it contributes to a healthy immune system and has been used to help patients suffering from AIDS, chronic fatigue syndrome, herpes, and cancer
• It has been used to treat metabolic disorders, atherosclerosis, allergic disease, tuberculosis, cancer and other gastrointestinal disorders with success
• Its tranquilizing effect on the nervous system has benefited many who suffer from sleep disorders, depression, and ADHD (attention deficit hyperactivity disorder)
• Consuming it regularly can help relieve all intestinal disorders, promote bowel movement, reduce flatulence and create a healthier digestive system
• It can eliminate unhealthy food cravings by creating a healthy bacterial balance in the digestive tract
• It is an effective immune stimulant and antimicrobial against a wide variety of harmful bacteria
• Its cleansing effect on the whole body helps to establish a balanced inner ecosystem for optimum health and longevity 
• It regulates the body's immune system and improves resistance to diseases. 
• It regulates the blood pressure, blood sugar and cures diabetes. 
• It heals the lungs, bronchitis, tuberculosis, asthma, allergies and migraine. 
• It has a positive influence on the heart and blood, heals circulatory conditions. 
• It helps with eczema, all skin disorders and for some people, has led to cure of acne 
• It benefits the kidneys, the urinary tract and protects prostate
• It has as a positive influence on cholesterol, osteoporosis and rheumatism. 
• It supports enzymes production and heals the pancreas
• It improves the liver and gallbladder, regulates bile production, and positively influences hepatitis
• It helps in cases of colitis, diarrhea, catarrh, reflux, leaky gut syndrome, candidasis and more 
• It produces its own antibiotics, eliminates unfriendly bacteria, cures internal and external inflammations
• It pre-digests dairy products, making them edible to individuals who have lactose intolerance 
• It produces own anti-cancer compounds 
• It slows the aging process, smoothes and improves skin, hair and muscle tone
• It  increases energy and feelings of well-being
• It produces all necessary vitamins and beneficial bacteria needed for our healthy daily life

Almost a century of scientific and medical research confirming the above is available from Dairy Research Institute in former USSR.  Kefir is gaining popularity because of its effects in lowering medical cost. With increasing resistance to antibiotics, intensive research of the real kefir is conducted in Europe and Japan. The results are supporting the experience of generations.

Kefir can be purchased from health food stores or you can make it easily at home.  When purchasing, look for brands that are free from 'nonfat milk powder' (which contains harmful oxidized cholesterol) or refined sugars.  Kefir can be made from cow's milk, goat's milk, coconut milk, coconut water, rice milk, or almond milk.


A good source of quality kefir starter can be ordered on-line from www.bodyecology.com.


Sources:
www.kefir.net
www.bodyecology.net
Diets of the Masters by Michael Paul Patterson
"History and Benefirs of Kefir: A Cultured Dairy Product," www.suite101.com

KEFIR RECIPES...

Kefir Smoothie
Begin with a cup of Kefir and add as many of the following as you wish.   

1 tsp. of unrefined coconut oil
Ground flax seeds
Natural flavorings or herbs such as stevia, nutmeg, cinnamon, vanilla or natural fruit flavoring
Fresh or frozen organic fruits, strawberries, raspberries, bananas, kiwi, mango etc.
Raw honey, palm sugar, or Stevia Clear flavored stevia to sweeten
Natural source vitamin C powder such as Camu Camu Berry or Acerola Cherry

Blend together for a delicious, nutritious breakfast, lunch, or snack. 

Kefir Milk Chocolate Drink
3/4 c. kefir
1/4 c. water
1 scoop raw, organic chocolate     whey powder or 2 tsp. raw
    cocoa powder
1 tsp.-1 T. (depending on your tastes)
         palm sugar or raw honey

Whisk or blend until creamy.  Serve.

 Lemon-Thyme Kefir Sauce
or Salad Dressing:

2 cups Kefir
1/4 c. water
6 T. lemon juice
Zest of 2 lemons
2 T. finely minced fresh thyme
1/4 tsp. sea salt

Blend or whisk all ingredients together except thyme until smooth.   Add thyme and blend for a few moments until thyme is well incorporated.  Serve or store in the refrigerator. 

Where can I find Kefir, Stevia, Natural Vitamin C Powder, & Flax Seeds?

      

Tempeh Sloppy Joes

Normally, I'm not a fan of meat-imitation dishes.  I think... if you're going to eat Vegetarian, just eat Vegetarian foods;  Forget about dressing it up like a turkey!  (Sorry, Tofurkey- you do make a nice, nostalgic Thanksgiving meal :)  However, this recipe is DIFFERENT.  It stands out on its own as not just an 'imitation' dish, but a great meal with a unique flavor of its own.  In fact, I would venture to say that this is eons upon eons better than the 'original' sloppy joes.

This recipe is from a gorgeous Vegan recipe book I picked up at our local bookshop recently:

Ingredients:
1 package (8 oz.) Tempeh, cubed
1 T. olive oil or water (or Palm or Coconut)
1 onion, finely chopped
1 bell pepper (red, yellow, or orange), finely chopped
1 can (15 ounces) tomato sauce
1 T. chili powder (or to taste)
1/2 tsp. sea or Himalayan salt
1/4 tsp. ground pepper
2 T. vegetarian Worcestershire sauce- I left this out and they still turned out great
1 tsp. hot sauce (optional)
4 buns, toasted- I used gluten free millet-flax buns from www.Samisbakery.com

Directions: Steam tempeh for 10 minutes in a steamer basket placed in a pot filled with 2 to 3 inches water.  Once your kitchen fills with tempeh's nutty aroma, the tempeh is done.  (It really takes only 10 minutes.)  Transfer to a bown, and crumble with your hands (if it's not too hot) or mash with a fork or potato masher.

In a large-size saucepan over medium heat, heat oil and saute onion until translucent.  Add bell pepper and tempeh, and saute for a few minutes more, stirring constantly to prevent sticking.  Add tomato sauce, chili powder, salt, pepper, Worcestershire sauce, and hot sauce (if using).  Cover, reduce heat, and simmer for 10 minutes or longer.  Serve on toasted buns with something light like a salad with plenty of sprouts!  It's pictured above with a mixed greens, grated beet, raw mushroom, sprout, and balsamic-vinaigrette dressing.  A real, raw & cultured pickle served on the side aids digestion and adds a nice flavor contrast. 

Yield:  4 servings



According to the World's Healthiest Foods Website... 


"Tempeh has been a staple in Indonesia for over 2000 years. It is a highly nutritious fermented food traditionally made from soybeans and its high protein content makes it a wonderful substitute for meat. It is typically made by cooking and dehulling soybeans, inoculating them with a culturing agent (like Rhizopus oligosporus), and then incubating the innoculated product overnight until it forms a solid cake.

A food made from fermented soybeans, tempeh provides not only the protein found in soybeans but their many other health benefits as well. The soybean is the most widely grown and utilized legume in the world, with the U.S. being responsible for more than 50% of the world's production of this important food. Soy is one the most widely researched, health-promoting foods around. Soy's key benefits are related to its excellent protein content, its high levels of essential fatty acids, numerous vitamins and minerals, its isoflavones, and its fiber."  For more,visit this link:
http://whfoods.org/genpage.php?tname=foodspice&dbid=126

   

Marine Phytoplankton for Increased Energy without Stimulation

Who doesn't want more energy in this day and age?  Unfortunately, many people turn to stimulants, like coffee and sugar, to get it.  But the truth is, energy from caffeine and sugar is borrowed energy and gives no more energy to your body than a whip gives to a horse.  Eventually, it will leave you drained!  Marine phytoplankton is a different kind of energy supplement- a supplement that has many positive 'side effects.'  Marine phytoplankton is a single celled green organism grows in oceans, lakes, rivers, creeks, and waterways and is the basis of the entire food chain.  In fact, it provides up to 90% of the oxygen in the air we breathe.  This micro-algae looks like a green liquid when it is packaged and can be consumed by the dropper-full as a health supplement.

What do phytoplankton do for your health?
It contains every nutrient needed for the creation and maintenance of healthy, new cells.
It provides energy without stimulation by delivering vital life force at the mitochondrial level of cellular energy production. 
It provides you with a natural source of wide-spectrum, plant-based vitamins, minerals, antioxidants, and proteins.
It has been shown to improve immune system function and has antiviral, antifungal, and antibacterial properties.
It decreases aches and pains as a result of its anti-inflammatory effects. 
It aids in weight loss.
It increases feelings of calm and
well-being.
It improves digestion, circulation, and eyesight.
It normalizes blood sugar imbalances and reduces cravings.
It improves your body's ability to detoxify itself and helps protect against radiation poisoning.
It aids in nervous system repair due its content of phospholipids, DHA, and EPA- all of which are crucial to nourishing damaged myelin sheathing (the protective layer around each nerve fiber).
It improves sleep quality.
It helps you feel younger as a result of its rich content of zinc, sulfur, and silicon.  (These minerals act as internal cosmetics, naturally renewing skin cells.)
It improves memory and brain power.  The phospholipids and omega-3 fatty acids it contains have a unique ability to cross the blood-brain barrier, feeding the brain and master glands located deep within the brain.  This stimulates significant neurotransmitter production and increases mental clarity. 
It boosts your athletic performance and endurance levels by increasing oxygen uptake in your tissues, including your muscles.    It also provides bioavailable, living protein to your cells that is absorbed twice as well as any type of cooked protein source.
It promotes faster recovery from illnesses and injury due to its cumulative effect of properties that results in improved cellular repair.

Source:  Superfoods:  The Food and Medicine of the Future by David Wolfe.

     

Rockin' Raw Coconut Flour Chocolate Cupcakes Coated with Cashew Frosting

Have you ever read a recipe with so much alliteration in its title?

This cupcake recipe is very versatile, is a great snack, and is loved by children and adults alike!

Cupcake:

1/2 c. coconut flour
1/2 c. raw cacao powder
3/4 c. raw honey or truly, clear raw agave
1/4 c. extra virgin coconut oil
1/2 tsp. sea salt

1.  Place all ingredients into a bowl and stir until they form a dough.
2.  Place into a muffin pan (silicone is easiest for removal purposes)
3.  Place in the fridge for an hour or more to firm them up.
4.  Store in the fridge

Optional:  Add goji berries!

Frosting: 

1 1/2 Cups Cashews
1/3 cup water
1/4 to 1/2 Cup of Agave depending on sweetness desired
1/2 vanilla bean or 1 tsp. vanilla extract

1.  Blend all in blender until smooth and thick
2.  Spread onto your raw chocolate cupcakes!

Note:  As natural sweeteners and raw chocolate have come into the mainstream, many companies have jumped on the bandwagon and started selling them.  So- quality varies!  I've done my homework and chosen to trust Ultimate Superfood's brand cacao and agave.  Their agave is unheated and high in inulin (a beneficial fiber that slows absorption and feeds the friendly bacteria in your gut) AND it is packaged in non-leaching plastic... so you aren't getting hormone disrupting chemicals with your agave.  Heated agave, according to emerging research, is actually quite harmful to the body/liver and there are brands selling heated agave nectar as raw, so there is reason to be careful in this area.   Ultimate Superfood's Cacoa powder is also in non-leaching plastic.  Plus, it's an heirloom variety of cacao and clean (many on the market contain mold/microbes.  Test yours by spraying hydrogen peroxide on it and seeing if it foams.



  

 

How Zen Wisdom can Boost Your Health

"...For there is nothing that is good or bad.  Thinking makes it so."
- Shakespeare

Every thought that you have produces a hormonal response in your body.  To put it simply, happy thoughts produce a happy physiology with high levels of immunity while stressful thoughts produce a stressed physiology vulnerable to disease conditions.  Candace Pert has written an excellent book on the subject- 

In every circumstance, we can choose to see its positive aspect or its negative aspect... and both aspects- the dark and the light- are always in everything.  Zen wisdom says that it is not what happens to us that causes stress.  It is our interpretation of events.... it is as a result of our thoughts about it.  In fact, it is also our interpretation that leads to either soul growth or stagnation.

For example; 
You've just lost a job that you hated doing but you made a substantial income from.  At that moment, you could be celebrating your freedom and seeing it as an opportunity to embrace your new purpose.  You could be lost in mourning the job's and worrying about the future.  Or, you could be doing a little bit of both.  And depending on which you chose, your physiology would respond in different ways.  But if you remember that it is "your thinking that makes it so..." you can redirect your thoughts toward the positive aspects or opportunities in the situation, which will better supports your mental and physical health.

For more information, check out this interview with Andreas Moritz, author of an eye-opening book on this subject called Lifting the Veil of Duality:

insidepersonalgrowth.com
Lifting the Veil of Duality with Andreas Moritz
December 6, 2010
Listen to Interview

Get the Book: