Blood Orange Poppy Seed Spelt Muffins

 When life doesn't give you lemons, but instead blood oranges.. make muffins! Blood orange poppy seed spelt muffins! I was planning to make the lemon variety, but when I ordered through my local produce box, I accidently ordered blood oranges instead of lemons.. oops. This mistake actually turned out to be beneficial, these muffins are delicious! Of course, if you prefer the lemon, use lemon.. or any kind of orange you want. Heck, try grapefruit if you're feelin' it. (If you do, please let me know how they turn out, lol).

 

 

Blood Orange Poppy Seed Spelt Muffins

 

Ingredients;

• 2 Tbsp flax meal
• 6 Tbsp. water
• 1 Tbsp. blood orange zest (about 1 whole orange)
• 1/4 cup. juice of the blood orange
• 1/2 cup xylitol (can sub coconut sugar)
• 1 1/2 cups spelt flour
• 1 1/2 tsp. baking powder
• 1/4 tsp. baking soda
• couple twists of pink salt
• 1/4 cup poppy seeds
• 5 Tbsp. coconut oil (melted) 
• 3/4 cup plain yogurt
• 1 tsp. vanilla extract

 

Directions;

• Preheat oven to 375f.
• Combine the flax meal and water in a small bowl. Set aside. It will need to set for about 10-15 mins, until it has a jelly consistency.
• Combine blood orange zest and sugar (xylitol), rub with fingers to mix well, worked in until fragrant and colored.
• Combine all the dry ingredients in with the sugar/zest mixture.
• In a separate bowl, combine all the wet ingredients, including the flax/water mix.
• Add the wet ingredients in to the dry ingredients and mix together.
• Pour the batter in to greased muffin cups.
• Bake for 20 mins. Yields 12 muffins.

 

Blueberry, Almond, and Avocado Salad

The official first day of spring is less than a week away, but it feels like it started a couple weeks ago already here in Edmonton, Alberta! Usually the winters here seam like they never -ever end. At least to me anyways. I don't think I can ever get used to the 8 months of possible snow. Coming from the West Coast, I prefer the wet, stormy ones... the ones that temperatures rarely drop below freezing. I do enjoy the Rocky Mountains and snowboarding though!.. which I am taking a mini vacation over to at the end of the month :) If you know of any good healthy spots I should check out in Jasper or Banff let me know!

I think it's important to eat with the seasons and locally as possible. I like to think we are a product of our environment, part of the ecosystem around us, and that we feel most grounded and balanced when we eat with the seasons. For example, pineapple is healthy and delicious, but maybe it's not best to eating on a regular basis in the middle of Winter in Northern Canada. Maybe a local apple or Winter squash would be a better sweet choice. 
I made this salad because it reminds me of Spring. The ingredients aren't local at this time, but they are all grown on our continent. Spring is also a time to incorporate more raw foods.. lot's of greens, some extra fruits, and lot's of vegetables. We can start decreasing starchy and rich foods which we increased over the colder months. By decrease, I don't mean eliminate.. health is all about balance!

 

Blueberry, Almond, and Avocado Salad

Ingredients;

• 2 cups Spring mix salad greens
• 1/4 cup fresh Blueberries
• 1 Tbsp. Almonds, sliced
• 1/4 of an Avocado, sliced.
• Drizzle Balsamic reduction on top. 

Benefits of Drinking Warm Lemon Water in the Morning

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Benefits of Drinking Warm Lemon Water in the Morning

You've probably noticed that pretty much any natural health care professional recommends starting your day off with a glass of warm lemon water. It seams that this obviously a better a choice than coffee and you're right, it is, and there are so many reasons why;

• It hydrates you. Duh. But seriously, when we wake up after a night of sleep we are actually very dehydrated. If you must have a caffeinated drink in the morning (that's fine! I do too!!), hydrate yourself first though!
• You feel energized because you are hydrated and lemon has been shown to have natural energizing and refreshing effects.
• It's good for your immune system because it's a good source of vitamin C and potassium. But, Vitamin C is destroyed in high heat, that's why it's important to have warm water, not boiling.
• It helps with detoxification. Lemon helps regulate the enzymes in your body, in which helps the body cleanse toxins more affectively. It is also a mild diuretic which helps with the flushing and elimination of the toxins.
• Helps improve skin complexion because lemon water aids in good digestion and removal of toxins, hydrates, and vitamin C helps prevent wrinkles and blemishes.
• Balances blood pH. Lemons are acidic, yup, but that doesn't matter when it comes to blood pH levels. When a food is alkaline or acidic, it's determined by the chemical break down in your body. Although lemons don't directly alkalize our blood, everything we consume does have some contribution. We know there are many consequences to an acidic system and lemons have an alkaline metabolic breakdown.
• Helps digestion. Warm lemon water stimulates digestion and our metabolism, making it easier on our bodies to digest what we consume, absorb nutrients, and remove toxins. This is why it's recommended to consume first thing!

Ayurveda Golden Milk & Benefits of Turmeric

I'm currently learning about Ayurveda and mainly the nutritional aspect (of course). I've been a casual yogi for about 6 years and lately I've been super interested in how modernized Ayurveda practices have been derived from ancient traditions. A lot of it resonates and is still relevant to modern nutritional medicine and healing. I would love to contribute/collaborate with the yoga industry in my career in the future and when I was at Chapters a couple weeks ago an I stumbled upon a book that was perfect for what I have wanted to learn about. It spoke to me and it was the last one, so I think that's a sign!

 

In Ayurveda practice Golden milk is great for calming Vata Dosha, which has a tendency to go out of balance during the winter and fall months. The main ingredient in Golden Milk is Turmeric, which you've probably heard has some pretty amazing health benefits that come from it's anti-inflammatory and antioxidant properties!;  

• Cleanses the liver and the blood
• Increases circulation
• May prevent cognitive decline and Alzheimer's Disease.
• Great for skin disorders such as eczema and psoriasis
• Improves skin complexion
• Helps stabilize the blood sugar levels
• Relieves arthritis and other inflammatory joint conditions
• Cardiovascular help
• Relieves and prevents asthma
• May prevent certain cancers
• Anti-allergenic
• Anti-microbial
• Anti-aging
• Anti-oxidant

 

 

Ayurveda Golden Milk 

 

Ingredients;

• 1 cup organic whole milk (or sub with your preference, I use almond)
• 1 tsp. ghee or coconut oil
• 1/2 tsp. turmeric
• 1/8 tsp. ginger
• 1/8 tsp. clove
• 1/8 tsp. nutmeg
• 1/8 tsp. cardamom
• 1/8 tsp. saffron (optional)
• Pinch of black pepper 
• Raw honey to taste (I use 1 tsp.)

 

Directions;

• Warm the milk in a pot over medium heat, add the ghee/oil, spices, and honey. Stir well and let it simmer (but don't boil!) for a few minutes. If you have a blender you can blend for a nice frothy consistency.
• Enjoyed best in the evening before bed, it has a very calming and grounding affect.

Cardamom Ginger Chia Pudding

Chia puddings are super easy and can keep well in the fridge for a handful of days. You can eat it straight of the container with a spoon, add it to over night oats, or have it with a bowl of fresh fruit. This one is really good topped with banana slices! :)

 

 

Cardamom Ginger Chia Pudding

Ingredients;

• 1 1/2 cups. coconut milk (or whatever your choice milk is)
• 4 Tbsp. chia seeds
• 1 Tbsp. pure maple syrup
• 1/2 tsp. ground cardamom
• 1/8 tsp. ground ginger
• 1/8 tsp. vanilla extract

Directions;

• Mix everything together and refrigerate for 4 hours, stirring occasionally so that the chia seeds remain well mixed.  

  

Mediterranean Chickpea Salad

Mediterranean Chickpea Salad

 

Ingredients

Dressing;

• 2 Tbsp. extra virgin olive oil
• 1/4 cup. red wine vinegar
• 1 tsp. dried oregano

 

Salad;

• 1 cup dry quinoa
• 2 cups water
• 1 can chickpeas
• 1 cup grape tomatoes, sliced in half
• 1/2 yellow bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/4 cup green onion, chopped

 

Directions

• Rinse the dry quinoa under running water for a minute. Bring the water and quinoa to a boil, then turn down to low heat, cover, and simmer for 12-15 minutes, until cooked.
• While the quinoa is simmering, cut up all the vegetables.
• Make the dressing in a small bowl
• When quinoa is cooked, rinse it under cold water until it's completely chilled.
• Rinse the can of chickpeas.
• Add all of the ingredients in a large bowl and mix together well and then add and mix in the dressing.
• Serve chilled over arugula or other salad greens. Top with fresh basil if you like or even feta cheese.

 

 

My Thoughts on Coffee Consumption

My Thoughts on Coffee Consumption



I believe the consequences of drinking coffee are more so due to our coffee habits; how and how often we consume coffee, than the coffee itself. There are lot's of studies that show that moderate consumption (I'm talking like 1 cup/day, maybe 2 max!) can actually have some great benefits. But, when we consume more than a coffee or 2 each day, or our coffee is loaded with lot's of milk, added sugar, with whip cream, and/or topped with chocolate sprinkles, we are most definitely not doing our bodies any favours.

If we become reliant on coffee for energy through out the day or for bowel movements, than that is also an issue. Coffee causes surges in blood sugar levels resulting in cravings, mood swings, increased appetite, and feelings of fatigue. To help counteract those unpleasant side affects coffee shouldn't be consumed until after your first meal, and ideally a glass of water as well (coffee is also dehydrating). Increased amounts of caffeine also causes increases in adrenaline and cortisol, causing hormonal issues- weight gain (especially in the abdominal area) and congestion of the liver.

There are some benefits to drinking coffee as well. Coffee may decrease risk of developing type 2 diabetes, liver disease, melanoma skin cancer, and cognitive decline. Studies have shown coffee can significantly decrease symptoms of those with Parkinson's disease. The caffeine can also enhance moods (probably temporarily tho!), mental clarity, and athletic performances. Many of these associated benefits of coffee can also be found in a healthy, balanced diet high in antioxidants, so I personally would not rely on coffee to achieve them! If you are in the habit of consuming coffee daily then it would probably be in your best interest to try to wean yourself down to only one cup or cut it out all together. If you do choose to enjoy a coffee here and there make sure it's a good quality (organic!) roast, served just black, with some full fat milk/cream added, or a European style cappuccino (1oz espresso with 4oz steamed frothy milk) topped with cinnamon or cacao powder. If you simply can't drink coffee with out some sweetener opt. for stevia or xylitol.. no sugar!!