Avocado

Avocados are a unique fruit, high in healthy fats and low in sugar (less 0.5g/medium avo). Most of its fat content comes in the form of oleic acid (monounsaturated), which is known to reduce bad cholesterol levels in the blood. Avocados are also a good source of protein (approx. 4g/medium avo) in comparison to other fruit. They are also a very good source of fibre, containing about 11g. They are rich in phytochemicals which are anti-inflammatory and may prevent the development of cancer,
an excellent source of potassium, and vitamins B5, B6, B9 (folate), C, E, and K.

Choosing the perfect avocado seams to be a bit of a science, but comes with practice :) Hass avocados do not ripen on the tree. They turn from a rich green colour to a very dark purple (sometimes almost black) when they are ripe. Ripeness is also determined by pressure. A ripe avo will be soft if squeezed slightly, but not mushy (over ripe). When ripe it should be eaten within a day or 2 or keep in the fridge to significantly delay the ripening until you're ready to use it.

Besides guacamole, here's a few other ways to use avocado;
-Add to salads (or mash with some lemon juice and herbs/spices to make a creamy dressing)
-Add to omelettes.
-Smoothies (adds a creamy texture and mild flavour)
-Sandwich spread (mash it up and spread on toast, sandwiches, burgers, etc)
-Skin and hair moisturizer (avos have been shown to aid in treatment for psoriasis, and there are all kinds of DIY hair and skin care recipes you can find online).

Kitchen Exorcism Vol.1; BHT and BHA

I have decided to start a new series of topics that I will discuss on occasion called "Kitchen Exorcism" where I will explain the risks "possessed" to our health from certain (potentially) toxins that are commonly found in our food supply.

I will start with discussing BHA (butylated hydroxyanisole) and BHT (butylated hydroxyltoluene). BHA and BHT are chemical petroleum by-products that are used as a preservative in various packaged food and cosmetics.
They are known to have neurotoxic affects (most often seen in young children), are possible carcinogens, and potentially toxic to the liver and kidneys. Long term exposure in animal studies caused liver cancer, thyroid and kidney dysfunction, and blood coagulation. Health Canada has recognized BHT as a moderate health priority, BHA a high health priority, and both have been flagged  for future assessment under the government's Chemical Management Plan. Until then, they remain unrestricted in Canada. These chemicals are both banned in a very long list of other countries.
Some studies have shown that BHA and BHT may actually have anti-cancer properties, this is probably because the antioxidant affect scavenges damaging free radicals. These studies have suggested low levels to be toxic and high levels to be beneficial... and vise versa! So, basically, no one really knows for sure how these chemicals affect humans and we should NOT be apart of the experiment!!
Instead, look for Vitamin E  or tocopherols (a family of Vit. E compounds) on the ingredients list for a natural and safe antioxidant/food preservative.

Commonly found sources of BHA and BHT

BHA; butter, meat, cereal, packaged snack foods, beer, animal feed, cosmetics, rubber, and petroleum products.
BHT; Shortening/lard, margarine, cereal, vegetable oils, enriched grains.
**BHT is also added to packaging material which often leached in to the food product. This is considered not an "additive", but a "contamination" and therefor does not have to be listed as an ingredient :(

Spicy Yam and Black Bean Chili

I am moving at the end of the month and am trying to use up as much food as I can in the house so that there is less to transport. Since I learned that canned items contain an internal plastic film containing bisphenol A I have started to avoid purchasing canned items and opt for glass jars alternatively. BPA  can also be found in #7 plastic and therefor many other food/beverage storage products. BPA should be avoided because it is a known hormone disrupter and has been associated with causing cancer, insulin resistance, and birth defects. Small amounts of BPA are deemed "safe", especially if is not heated, but I still recommend reducing exposure when possible. That being said, I had some canned beans and tomatoes that I found while cleaning out the pantry, so I used them in this recipe. If I tried to avoid every chemical and toxin in the food supply I would drive myself crazy, so I am not worried about it for this time. If you are, however, I encourage you to sub the canned items for fresh ones of equal portions.. I am sure it will taste just as good, if not better :)

Spicy Yam and Black Bean Chili

 

Ingredients;

-1 small onion, diced

-1 red bell pepper, diced

-1 green pepper, diced

-2 garlic cloves, minced

-1 large yam, chopped

-1 1/2 tsp. chili powder

-1/2 tsp. chipotle chili powder 

-1 tsp. paprika

-1 tsp. cumin

-3 fresh basil leaves, torn in small pieces (or 1/2 tsp. dried basil)

-1 15oz can black beans (drain and rise well)

-1 28oz can diced tomatoes (low or no sodium)

-1 cup vegetable stock (low or no sodium)

 

Directions;

-Throw all ingredients in to a large pot, bring to a boil, and then simmer for about an hour! 

Tips;

-Throw some fresh spinach in at the end and stir in until wilted.

 

 

 

Chickpea Curry

 

Chickpea Curry

 

I made this tonight for dinner in favor of "Meatless Monday". I often try to incorporate more vegetarian/vegan options in my diet. Besides the health benefits, it's also lighter on the wallet, and it's better for the environment. I won't get in to the ethical and political reasons, but I encourage you to do some research if you are interested :)

 

Recipe:

-1 medium onion, chopped

-1 garlic clove, chopped

-1in. ginger root, grated or chopped very fine

-1/4 tsp. (a couple twists) Himalayan or sea salt.

-1/4 tsp. cumin powder

-1/4 tsp. coriander powder

-1/2 tsp. chili powder

-1/2 tsp. garam masala powder

-1 tsp. turmeric powder

-3 fresh medium tomatoes, chopped

-2 cups (couple handfuls) fresh spinach

-1 (140z) can chickpeas, drained and rinsed well.

-2 tbsp. condensed coconut milk.

 

Directions:

-Sauté onions with garlic and ginger in coconut oil over medium heat until caramelized.

-Add all the spices (salt, cumin, coriander, chili, garam masala, and turmeric), mix together and simmer for a minute.

-Add the tomatoes and simmer for about 5 minutes, until sauce thickens.

-Add the coconut milk and simmer for another 2 minutes.

-Add the spinach, stir until wilted.

-Serve over grains, quinoa, fresh spinach, or great just on it's own as well.

 

Cacao-Coconut Granola

Cacao-Coconut Granola

So easy and so delicious!! Approx. 5 mins to prepare and 15 mins to cook. Omit the oats and replace with any seed or nut to make this recipe gluten free :)

Ingredients:
-1/3 cup Oats
-1/4 cup chopped Pecans
-1/4 cup. sliced Almonds
-1/4 cup unsweetened flaked Coconut
-2 tbsp. Sunflower seeds
-1 tbsp. chia seeds
-1 tbsp. + 1 tsp. Cacao powder
-1 1/2 tsp. Cinnamon

-2 tbsp. Coconut oil (melted)
-1 tbsp. pure maple syrup (or honey)
-1 tsp. Vanilla extract.

*-1/4 cup of your choice: Cacao nibs, Carob, Goji berries, Craisins, Dark Choco. chips, etc,..,


Directions
Preheat oven to 275.
Melt the coconut oil.
Mix all the wet ingredients together (melted coconut oil, vanilla, and maple syrup).
Mix all the dry ingredients together (all the remaining ingredients).
Add the wet and dry ingredients all together until everything is coated.
Bake on a cookie sheet for approx. 15 mins.
*Add in your choice of optional ingredient.

Tips;

-Store in a sealed glass container, most plastics leach toxic chemicals in to your food.

-Keep in the fridge for optimal freshness.

Local farmers market trip

This (cold and snowy) mornings trip to the Old Strathcona Farmer's Market reminded me that spring can't be too far away now! *fingers crossed*  I am so excited and inspired to start my own fresh veggie garden this year.

I am a huge supporter of purchasing local produce (and everything else for that matter) because they are generally fresher= tastier and higher in nutrients, less and safer pesticides are used, if any at all (you can speak to the farmers about their agriculture practices as many can not afford an expensive organic certification), you are supporting your local economy, and reducing your environmental foot print!!

 

Today's loot;

-Salad shoots (assortment of sprouts)

-Cherry tomatoes

-Green beans

-Carrots

-Tzatziki

-Wild Sockeye salmon

-Ground extra lean bison.

I have never really cooked bison before, so this should be a fun experiment in the kitchen this coming week. Hopefully something delicious and healthy is created to share :)

 

After my shopping trip, I made breaky with today's fresh groceries.. Toast with tzatziki, sliced tomatoes, and sprouts.

Blueberry, lemon, and coconut muffins

 

Blueberry, Lemon, and Coconut Muffins

These muffins are tangy and sweet and are gluten free, dairy free, and free of refined sugar!

Recipe:
-1/4 cup + 1 tbsp. coconut flour
-2 tbsp. unsweetened coconut flakes
-1/4 tsp. baking powder
-1/8 tsp. (sea)salt
-2 tbsp. coconut oil (melted)
-2 tbsp. almond milk
-3 eggs
-3 tbsp. maple syrup (or honey)
-1 tbsp. + 2 tsp. lemon juice
-1/2 tsp. vanilla extract
-1 cup blue berries

Method:
-Preheat oven to 400.
-Mix all dry ingredients together and all the wet ingredients together in a separate bowl.
-Add the dry ingredients to the wet and mix until smooth.
-Fold in the blueberries.
-Grease muffin tins (with coconut oil) or use non-stick muffin cups (NOT paper, they will stick) and then pour in the batter, yields 6 muffins.
-Bake muffins for 25 mins.