Healthy Muffins!

Posted by Meaghan Beattie | Recipes

When I changed my diet years ago and starting eating more whole foods and foods that keep blood sugar levels steady, I had to get rid of most baked goods. This was HARD because I LOVE bread, muffins, cookies..etc. It got to a point with me where I missed these foods so much I decided I had to try to find recipes that kept me feeling good, and satisfied my love for baked goodies :)

I looked up many recipes for muffins and wasn’t too happy with most of them. A lot of them still had more sugar than I wanted or too much butter… So I made my own muffin recipes! I hope you like them and that they satisfy your cravings in a healthy way.

Photo on 2013-01-29 at 14.00

Banana Nut Muffins

3/4 cup organic spelt flour

1/2 cup coconut flour

1/4 cup ground flax seeds

1/2 cup coconut sugar

1 & 1/2 tsp baking soda

1/4 tsp Himalayan sea salt

1/2 cup coconut oil

1 large free range egg

2 or 3 medium bananas

1 cup unsweetened nut or soy milk

3/4 cup walnut pieces

1 pinch of stevia powder (optional)

Coconut oil (For muffin tray)

Makes 20 small muffins

These muffins are very filling and nutritionally dense. They will not spike blood sugar because they are made with high fibre, high protein ingredients and coconut sugar, which has a lower GI rating than most sugars. They are also heart healthy because they are low in saturated fats! If you would like to make them vegan, you can skip the eggs and add a quarter cup of chia seeds. They will be a bit flatter but still delicious!

Instructions:

Preheat oven to 375° Fahrenheit. Add flours, salt, flax seed, stevia, baking soda and sugar to a bowl and mix. In a separate bowl, add bananas and mash them up until goopy. Add oil, egg, and soy/nut milk, and mix well. Add wet mixture to dry mixture, and mix well. Add walnut pieces, and mix again. Grease a muffin sheet with coconut oil or use muffin liners and then fill cups with the mixture to the top of the cup. Place in oven and cook for 15 minutes until muffins have browned on top. Poke a knife or toothpick into the centre of muffins to check if they are cooked. If the knife comes out from the middle of the muffin with no batter on it, they are done. Allow to cool and eat.

(Note: These muffins are best kept refrigerated or frozen if they are going to be kept for longer than a few days.)

Photo on 2013-01-29 at 13.56

Blueberry Muffins

1 cup organic spelt flour

1/3 cup coconut flour

1 tbs baking soda

1/2 cup flax seeds

1/3 cup coconut (Palm sugar)

1/4 tsp Himalayan Salt

1 tsp cinnamon (optional)

1/3 cup coconut oil

1 egg

1 cup of organic unsweetened nut/soy milk

1 1/2 cup blueberries

1 pinch of stevia powder (optional)

Coconut oil (For muffin tray)

Makes 20 small muffins

These muffins have many of the same nutritional benefits as the banana nut muffins. It is

also an easily adaptable recipe. You can add different fruits, nuts or seeds each time you

make it.

Instructions:

Heat oven the 375° degrees Fahrenheit. Mix dry ingredients in one bowl. Mix wet ingredient in a second bowl. Add wet ingredients to dry and mix together well. Add blueberries and mix. Grease a muffin sheet with coconut oil or use muffin liners and then fill cups with the mixture to the top of the cup. Place in oven and cook for 15 minutes until muffins have browned on top. Poke a knife or toothpick into centre of muffins to check if they are cooked. If the knife comes out from the middle of the muffin with no batter on it, they are done. Allow to cool and eat. (Note: These muffins are best kept refrigerated or frozen if they are going to be kept for longer than a few days.)

Here are a few tips to help you enjoy eating a whole food, plant-based diet every day. It takes a bit of planning and extra work to get off of processed foods and junk foods but these tips will help make it easier and tastier!

saladOrganic Delivery Service

Eating more whole foods means making more food from scratch. Getting fresh produce delivered to your door saves time and ensures that you will always have fresh ingredients! The fresher and healthier the plants are the tastier they will be!

Try: Organics Live (In the Hamilton and Toronto Area) or search for an organic delivery service in your area. 

 

IMAG4429Always have a Grain and a Soup Made Ahead of Time

Spend a few hours one or two days a week cooking and you will find that the other days can be very productive and relaxed because you will be able to grab meals from your fridge or freezer. I like to have a grain and a soup made at all times. It’s easy to quickly add a can of beans and stir fry some veggies in about 10 minutes and have a meal when rice or quinoa is already cooked. And a hearty soup with beans, rice and veggies or a lentil based dhal soup is a great lunch or dinner.

Try: Veggie Chili, Black or Brown Rice, Quinoa, Dhal Soup, Black Bean Soup (see our Whole Foods Challenge Page for some simple recipes.)

green smoothie in teacupGet Good a Making Smoothies and Sauces

Smoothies and sauces make a whole food diet tasty, easy and satisfying. Take a few minutes to look up fun smoothie recipes and sauces. You can usually make these kinds of recipes in 5 minutes or less. If you make a sauce up ahead of time and have it in the fridge for the week you can add it on to veggies or rice to make your meal a bit tastier and more interesting. Sauces made with almond butter, beans, sunflower seeds or tahini are also very filling and nutritionally dense. They are great to use as a snack as well with some raw chopped veggies.

Try: Green Smoothies, Hummus, Tahini Thai Sauce

you can find some of these recipes on my recipe page!

I hope these tips are helpful to you! Be in touch with me if you have any questions. I’d love to hear from you.

seed2tree2

 

Focusing on illness is not fun, or empowering or inspiring. Maybe this is one of the reasons we don’t like going to the doctors, and why some of us even avoid taking care of our health. We just don’t want to think about feeling bad and being sick. So, maybe we try to just push it out of our minds. Or maybe we find a drug or stimulant like caffeine, nicotine, alcohol or sugar that makes us feel good enough (at least for a short while) so that we can ignore how we really feel.

 

Tired, anxious, achy, sick, overwhelmed, fuzzy in the head, …etc

Symptoms

 

We don’t want to deal with all those uncomfortable feelings! Right? It’s easier to just find a way to make them stop…. so that we can keep living and focusing on better things like our jobs, our family, our hobbies, our dreams,… happy things!

 

 

Ignoring and repressing symptoms works, but only short term.

Whether you choose an over the counter medication or self-medicate with stimulants like coffee and sugary foods and beverages, it’s only a band-aid solution to your pain.

If you choose to simply manage the symptoms you have, you are going to be stuck doing that for the rest of your life, or worse, your body will continue to get weaker and weaker until you end up with a bigger problem on your hands, disease.

Regeneration is the healthy alternative most people have not heard of and are looking for.  

Regeneration begins by having a mind that is focused on being your best and having the best possible life you can have! It starts off with believing that your body is a miracle and is just as capable of growing, adapting and thriving throughout your life as it was in your mother’s womb.

womb

The body is designed to grow, adapt and regenerate! 

You have BILLIONS of cells that are going through cycles of life and death moment by moment, day by day. This means that every day of the year is a new start as far as your body and your cells are concerned.

Regeneration cycles of different parts of the body:

Lining of Stomach and intestines every 4-5 days

Taste buds every 2 weeks

All your skin every 6 weeks

Liver every 8 weeks

Skeleton every 12 weeks

This kind of approach to health and well-being is a celebration of life and of yourself! You are constantly being re-formed and re-created and every day is a new opportunity to be your best, to grow stronger and more full of vitality.

You can do this simply by learning how to nourish and cleanse the body to help the body stay in balance.

When the body is properly nourished and cleansed it will be balanced and a balanced body is a healthy body.  

When you start walking down the path of regeneration you are no longer focusing on illness and disease. You are focusing on your dreams, your life and your vitality! You are no longer fearing and ignoring your body, you are celebrating how strong and beautiful your body is and listening to it with appreciation, gratitude and wonder.

For those of you who are ready to start walking down that path, I am happy to help!

Get in touch with me for a free vitality assessment and presentation! Check out my page on whole food concentrates to learn about herbal foods that will support your body’s ability to regenerate.

Green Smoothies for Beginners

Posted by Meaghan Beattie | Vitality Tips

green-smoothie1Green smoothies are a fabulous way to boost your vitality and simplify nutritious meals. You can get a wide variety of vitamins and minerals in a delicious, travel-friendly recipe in just a matter of minutes! It’s the perfect way to start a morning, balance out a meal or make a healthy snack.

If you have not tried making one before here are some tips and information to get you started.

Firstly, don’t be put off by the colour. Even if you are a picky eater, even if you hate salad, I can guarantee you, you will still be able to make a green smoothie that you like. Basically, if you can handle a fruit smoothie, you can handle a green smoothie. As long as you use the right greens, you will taste the fruit and not the greens that you make it with.

Stick with soft and mild greens. Baby spinach is the easiest to work with and one of the best tasting options. (buy organic, find out why here)

You will also want to be aware of your blender and know what it handles well. Some blenders are able to chew up tougher greens like kale and collards (like the Vitamix, it will liquefy anything) but lower grade blenders won’t and you could end up with a very chunky smoothie (not so delicious.) If you don’t have a blender designed for making smoothies, try sticking with softer greens like spinach or lettuce that are easier for the machine to chew up and liquify.

If you don’t have a blender designed for making smoothies, try sticking with softer greens like spinach or lettuce that are easier for the machine to chew up and liquefy.

You might also be wondering, ‘how can I make sure my green smoothing will taste good?.’ Two words: Frozen banana. Frozen bananas make most people happy smoothie consumers because they help make the smoothie creamier, colder and sweeter- three very good qualities in a smoothie. Its a good idea to peel bananas ahead of time and put them in a freezer bag so that they are convenient for you when you go to make your smoothie.

Aside from a frozen banana, the other trick to making a green smoothie you will love is to think of flavours you love and make it suit your taste. Don’t worry about the greens consider them a filler. As long as you use mild flavoured greens like spinach, or lettuce you will hardly notice it (kale is good too but a bit stronger tasting.)

Here’s a few great flavour combinations:

Strawberry Banana

Peach Mango

Chocolate Peanut Butter- use natural/organic peanuts or peanut butter and raw cacao powder

Orange Coconut

Pineapple Coconut

As you can see it is easy to come up with combinations of ingredients and flavours. So just think of the flavours you like most and choose the best natural ingredients you can get!

Have a ratio of about 1/2 and 1/2 greens and fruit. If you want your smoothie extra sweet and creamy add a frozen banana as mentioned above.

And if you want to make your smoothie truly spectacular add some herbal concentrates. They will really take it to the next level.

I encourage you to keep your smoothies clean. No dairy, no refined sugars, no whey protein or other food supplements where nutrients have been isolated. Your body does not recognise and use isolated nutrients the same way it uses whole foods. Stick with whole food ingredients, and plant-based milk (almond, coconut, rice…etc) Your body will thank you!

And that’s it! Experiment, have fun, and enjoy!

 

 

Chocolate Orange Date Balls

Posted by Meaghan Beattie | Recipes

Photo on 2013-01-28 at 22.401 cup of dates

1 tsp cinnamon

2 tbs raw cocoa powder

1/2 cup chopped nuts, seeds and/or dried fruits

1/4 of an orange

1/4 cup shredded coconut

Makes 26 balls

This is a great sweet treat and a healthy option for chocolate lovers. The raw cacao powder is the same ingredient that is in chocolate but because it has not been heated it has higher amounts of anti-oxidants. It also has anti-inflammatory properties, can be a great mood booster, and is high in fibre, protein and iron. The dates are a source of minerals and vitamins, as well as a good source of fibre and they make these little balls deliciously sweet. This is yet another a recipe which can be made with many different nuts and seeds to help you keep variety in your diet. You can make it a different way every time!

Instructions:

Chop your nuts and set them aside. If you are using dried fruits you only need to chop them if you are using larger fruits like apricots. Chop the fruit and set it aside. Put dates into a food processor and mix them. If you do not have a food processor you can chop the dates as finely as possible and put them into a large bowl. Add cinnamon and cacao to the date mixture. If you are using a food processor, mix for about 30 seconds. If you are mixing by hand add the powder and then work the mixture with your hands by kneading the powder into the dates. Remove the mixture from the food processor and place it in a bowl. Add the chopped nuts and dried fruit and mix them into the date mixture with your hands. Once the nuts are evenly mixed into the recipe you may want to rinse your hands before you start rolling the date mixture into balls. (It may be helpful to have a small bowl of warm water close by to you dip your hands into if they get sticky as you continue.) Roll the dates into balls that are about 1 inch in diameter. Place date balls in a small container and squeeze the juice from 1/4 of an orange over the balls. Gently roll the balls inside the container to fully coat them with the orange juice. Next, sprinkle a handful of coconut over top of the balls and gently roll them to get them to be evenly coated. Transfer the balls to a clean container or plate and enjoy!

Refrigerate and serve anytime. You can also freeze these balls in a sealed container and they will keep for months.

Hummus

Posted by Meaghan Beattie | Recipes

Photo on 2013-01-28 at 22.57One 19 oz can of chickpeas

3 or more cloves of garlic minced

3 tbs tahini (Sesame seed paste)

1/2 lemon juiced

1 tbs olive oil

1 tsp sea salt

Cayenne Pepper (Optional)

Garnish with fresh parsley

Makes 2 cups of Hummous

This recipe is an excellent alternative to high fat, processed dips and condiments. It works well both as a veggie dip and as an addition to wraps and sandwiches to enhance the nutritional value and flavour. Garlic is great immune system booster and is good for heart health. Chickpeas are high in protein and fibre and can help to lower cholesterol.

Instructions:

Open the can of chickpeas, place chickpeas in a colander and rinse them under cold water. Mince three cloves of garlic and set aside. Place the chickpeas and garlic in a saucepan and cook over medium heat until they reach a gentle boil. Turn the heat down to low and maintain a gentle simmer for two minutes. Remove the saucepan from heat and allow chickpeas and garlic to cool. Juice one lemon and set the juice aside. When the chickpeas and garlic have cooled enough, pour them to your blender. And in three tablespoons of tahini, one tablespoon of olive oil, lemon juice, and sea salt. Add cayenne pepper if you desire. Blend until smooth and then serve warm!

Note: If you enjoy strong garlic flavour you can skip adding the garlic to the saucepan and add it raw into the blender. You will get more nutritional value from it raw. Just be aware, it will give your hummus a real bite!

Curried Lentil Stew

Posted by Meaghan Beattie | Uncategorized

Photo on 2013-01-28 at 22.52 #2

5 cups of water

2 cups of dried red or green lentils

1 small onion minced

1 tbls fresh grated or chopped ginger root

2 cloves of garlic, minced

1 tsp Herbamare

1 tsp Himilayan Salt

2 tablespoons yellow curry powder

2 tablespoons coconut oil

1/8 cup fresh parsley (as a garnish)

Makes 5-6 servings

The curry powder in this recipe has wonderful healing properties and tastes delicious. If you have never tried Indian cooking before, these spices may be a new experience of flavour for you and may become a nice addition to other dishes that you make. Curry powders come in a variety of forms so we can’t say exactly what spices will be in yours. If you buy a yellow curry powder with turmeric and cumin in it, those spices can help boost the immune system, decrease inflammation and aid digestion. Along side their nutritional healing properties, spices are a great way to enhance flavour in your cooking without adding a lot of salt. If you don’t like hot foods you may want to check to make sure there are no peppers the powder you buy. You can extra add extra veggies, chicken or tofu to add variety and make it heartier.

Instructions:

Rinse lentils under running water in a colander until the water runs clear. Set the lentils aside. Mince half an onion and set it aside. Mince one clove of garlic and set it aside.Heat water on high until it boils. Add the lentils and allow them to come to a boil. Then cover the lentils and reduce heat to med-low (So that it simmers.) Cook the lentils for 20- 25 minutes until they are soft. Add in the onion, garlic, Herbamare and curry powder and cook for another 5-10 minutes until veggies are fully cooked (If you like extra vegetables, chicken or tofu add them in at this time as well.) Remove from heat and stir in coconut oil. Garnish with parsley and then enjoy!

Natural Lemon-Aid

Posted by Meaghan Beattie | Uncategorized

Photo on 2013-01-28 at 22.43

Natural Lemon-aid

1 lemon

4 cups of filtered water

2 big pinches of powdered stevia

Makes 4 cups

This recipe is so simple and has so many benefits. It is a nice alternative to juice, pop or other sugary beverages and works for just about everyone since most people like lemon-aid.If you enjoy carbonation, you can make it with sparkling mineral water for a fun twist.

This recipe is helpful to drink first thing in the morning since it is a good source of vitamin C, stimulates digestive juices and supports the liver to cleanse toxins. If you do not like the flavour of stevia (some people don’t), you can sweeten this recipe with some  honey instead. Raw, unpasteurized honey has more minerals, enzymes and anti-bacterial properties then pasteurized honey.

Instructions:

Fill a container with 4 cups of filtered water. Juice a lemon by squeezing it directly into the container (look out for seeds) or use a lemon juicer. You could also use a lemon juicer and then add the lemon juice to your water. Add stevia (or honey) to taste; stir and enjoy.Feel free to add more lemon if you like it stronger.

Essential Vitality Education

Posted by Meaghan Beattie | Uncategorized

soil depletion

These are the essential bits of information I wish someone had shared with me a long time ago! On this page, you will get overviews of a variety of topics and links to more detailed information.

 

1) Depression, anxiety and addictions are all linked to blood sugar imbalances

Click the link below to read about the signs your body gives when your blood sugar is out of wack. You are going to want to know this stuff, it can and will change your life.

How you feel is data

2) Start slow with diet and lifestyle changes and have fun

Change that is positively motivated is sustainable. Push yourself too hard and you will end up backtracking later. Trust me. Been there, done it, bought the t-shirt!

3) Green Smoothies Rock and they don’t taste as bad as they look.

This can be your whole food multivitamin. It’s easy, it’s yummy and it’s a great way to start eating more whole natural foods. click here for instructions.

4) Concentrated Nutrition is a gift from Heaven

I can’t say enough about herbal concentrates. The speed up the healing process and help the body regenerate, They are easy to grab and run out the door with, they taste good and they actually deliver what they promise- pure living nutrition. That is surprisingly hard to get these days unless you grow food for yourself. Find out more here. 

5) When fats get modified they become toxic, they damage your cells and they damage you. Eat good fats. It matters.

Check out this fun little video it will entertain you and educate you about fats. Check food labels for hydrogenated oils or modified oils/fats. Steer clear of those, and stay away from most fried foods. Eat nuts, seeds, avocados and healthy oils like olive oil and coconut oil.

6) Equip yourself

A decent blender, a crock pot and a water filtration system will help you, a lot. Try craigslist or Kijiji for appliances. Try Santevia water filters or buy spring water and a ceramic crock. You might even be able to find a spring near you for fresh water.

7) Plan meals cook ahead of time

It’s hard to figure out what you want when you are hungry? Right? And it’s no fun cooking when you are starving and tired. Cook ahead of time. Buddy up, cook with others. Freeze meals. You will thank yourself for it. You will save money and time during the week. Check our recipe page and links page for ideas. Get the Flipp app on your smartphone to find sales!

8) Get to know spices and natural flavours

As you start to clean up your diet you will want to avoid using most bottled sauces, salad dressings, and seasonings. Most of them have junk you won’t want like sugar, modified oils/fats, or chemicals of some kind. It’s better to make your own. Herbamare is a sea salt-based herbal seasoning that you can use on just about anything when you want a savoury flavour.  Lemons and limes can be used on salads, to add zing to soups and grains.Just slice and squeeze. Olive oil and coconut oils are two of the best oils for your pantry. They both have great flavours. And as far as spices go, get to know them one at a time. Try them out on fried potatoes or in oatmeal. It’s amazing how a little bit of spice can make something simple like potatoes or oatmeal into a much more delicious recipe. :)

9) Soil Depletion has led to a lack of nutrients even in healthy, natural foods

Modern farming methods have led to soil depletion reduced levels of vitamins and minerals in our food supply. This is important to understand and is one of the reasons why I recommend herbal concentrates. We have to eat a lot more healthy foods to get the same kind of nutrition our grandparent’s generation did.

10) Foods with pesticides are dangerous and should be avoided

Hopefully, by now you have heard of the dirty dozen if not read up on it. Exposure to pesticide residue on a regular basis is bad news for your health and can disrupt your hormones and immune systems. They are poisons!

11) You are not what you eat, you are what you absorb

A healthy gut and digestion are the ticket to good health and vitality. Two of the most ancient forms of healing base their treatments on this principal- Ayurveda and Chinese Medicine. Taking care of your digestion means avoiding things that are hard on the stomach and eating foods that are enzyme rich and promote healthy gut flora.

 

 

Contact Us to get Nuplus, Calli, Fortune Delight, Quinary and many other herbal foods to support great digestion!

12) Hydrate, Hydrate, Hydrate

Are you hungry or are you thirsty? You need water and hydration far more than food. You can go weeks without dying by hunger but only a few days without water. So consider that as you go about your day. Most people need to be drinking a lot more water or hydrating beverages than they are. Pops, coffees, caffeinated teas, bottled juices, dairy, dessert drinks and energy drinks do not hydrate the body! Vitamin water and Gatorade are full of chemicals and isolated which are not properly absorbed by the body. If you want hydration stick with pure water or hydrating herbal beverages like those in our Hydration Pack. You will feel so much more energized, alert and happy when you start hydrating yourself properly with water and herbal drink. Get off the caffeine and sugar crashes caused by so many other popular beverages, you’ll be glad you did.

 

 

 

Herbal Concentrates

Posted by Meaghan Beattie | Sunrider

 

Ecstatic Vitality promotes a line of concentrated, herbal products made by Sunrider International.

The Sunrider products are all designed using the 5000-year-old wisdom of Chinese herbalism and have been made using a state of the art manufacturing process to ensure purity and quality. Each product is anywhere from 4 to 50 times concentrated. That means that in one little package you can get more micronutrients than what you could get from an entire day’s worth of regular food.

These concentrated herbal foods are fuel for your cells and your DNA. When the cells of the body are well fed they go to work making every part of your system stronger so you don’t need to focus on fixing or curing an illness! You let your body do what it does best adapt, and thrive.

Just as you grew and evolved from one little cell into a human being in your mother’s womb, your body will continue to grow and adapt and even regenerate throughout your life as long as you give it the nutrition and care it needs! This is the magic of vitality! This is not achieved through vitamin pills or supplements or additives. Once a vitamin or mineral is taken out of its food base it becomes a chemical. Only whole foods are properly absorbed by our cells and maximize our vitality!

Sunrider calls this, the Philosophy of Regeneration. This is the magic of vitality! This is not achieved through vitamin pills or supplements or additives. Once a vitamin or mineral is taken out of its food base it becomes a chemical. Only whole foods are properly absorbed by our cells and maximize our vitality!

All Sunrider products are:
  • Formulated by a team of doctors and scientists led by the Founder, Dr. Chen who holds a degree in Pharmacology and is a world renown herbalist.
  • Made in company owned and operated manufacturing facilities, to ensure quality control. (Many herbal companies outsource production of their products. Sunrider does not!)
  • Made with wild grown plants, from nutrient dense soils, never made with any GMOs
  • Carefully cleaned, tested for heavy metals and other impurities
  • Expertly formulated and combined. (Many herbal companies simply grind herbs and encapsulate them. Master herbalist, Dr. Chen makes sure herbs are harvested, treated and combined properly.)
  • Enhanced (Dr. Chen uses his expertise to combine herbs were bring our each other’s strengths and minimize any weaknesses)
  • Living Foods. The enzymes are preserved in all Sunrider Foods and products. You get the same benefits as eating raw foods like salads and smoothies. They are full of life.
  • Time-tested. The Sunrider foods contain ancient herbal formulas which have been in use for over 5,000 years
  • Extracted. Sunrider herbal foods are made with herbal extracts, the highly nutrient dense ‘juice’ of the herbs.
  • Easy to use, delicious and a great way to supplement the diet with whole food nutrition. (Shakes, smoothie boosters, energy bars, herbal beverages, and many other concentrated products which fit in your purse or pocket!)
Contact us for a free 15-minute vitality consultation! We’d love to chat with you and tell you which products would best meet your vitality goals Looking for a fun, easy way to get started? Check our Hydration Challenge.