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 ūüôā

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¬į 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¬į 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.)

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 | Recipes

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 | Recipes, Vitality Tips

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.