Category: Nutrition

Heavenly Hazelnut Cake

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The very first flourless cake that I ever made was a hazelnut cake.  It may have been flourless but it was still full of fat and sugar.  While it was good it wasn’t great, there seemed to be something off and I just couldn’t figure out what it was.  Over the years I made the cake a few more times using the same recipe, always producing the same results – good but not great.

So in November, while searching thru my recipe books looking for dessert ideas I came across the recipe for hazelnut cake.  I decided to make a few modifications in the hope of lightening it up and producing the great cake I was dreaming of.  Thankfully the changes worked and I now have a recipe for hazelnut cake that I absolutely love.  Light, moist and delicious this cake can be enjoyed anytime of day.  Paired with a mug of lemon green tea, it is the perfect snack for when you want to take a moment for yourself and breathe.

Hazelnuts and chocolate together is an incredible food pairing, and I was hardly not willing to miss an opportunity to enjoy the two together, so I added dark chocolate chunks to the mix.  This is purely optional and this hazelnut cake is delicious either way.

Ingredients:

2 1/2 cups of hazelnuts

6 large eggs (yolks and whites separated)

1 cup (250ml) of maple syrup

2 tsp of baking soda

1 cup of dark chocolate chunks (optional)

pinch of sea salt or pink Himalayan salt

1 tsp cinnamon

What To Do:

Pre-heat oven to 350 degrees (F)

Line the bottom only of a 9inch spring form pan with parchment paper

In a food processor or blender chop the hazelnuts until 95% finely chopped

Add the maple syrup to the egg yolks and beat until they are a pale yellow

Gently fold in the hazelnuts, chocolate, cinnamon and salt into the yolk mixture

In a separate large mixing bowel beat the egg whites until stiff peaks form

Gently fold the egg whites into the yolk mixture

Pour the batter into the spring form pan

Bake for aprox 50 – 55 minutes (until a cake tester comes out clean)

Cool completely before removing the sides of the pan

Enjoy!

XXS

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Dark Chocolate Chunk Almond Butter Brownies

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Happy December Everyone!

I associate the holiday season with rich chocolate desserts more then anything else.  So while others have visions of sugar plums dancing I tend to dream of chocolate waltzing.  Bad joke?  Alright, I’ll stop before I hurt myself.

At the beginning of November I decided to challenge myself and create a few delicious dessert recipes that were decadent yet still moderately healthy treats. Eating well is a lifestyle not a diet which includes clean high quality foods that support your body without leaving you feeling deprived or overwhelmed.  To me, this includes desserts.  You don’t need to have an all or nothing approach when it comes to eating.  Simple swaps and little adjustments can make a big difference in your health and how you look and feel overall.  I created these recipes for my clients and for you, to give you options during the holiday season and beyond. For those of you who are intimidated by baking please note that I am not a baker by any means, I just really like to eat.  It’s also important to me to know what is in my food. These recipes are simple, easy and require minimal skill, ingredients or effort.  My kitchen is literally in a closet and I have zero counter space, yet these recipes still came together beautifully – if I can do it, I have faith that you can too.

First up: Dark Chocolate Chunk Almond Butter Brownies

These dark chocolate chunk brownies are the most perfect dessert that I have ever baked.  Rich, dense, moist and oh so good.  Did I mention that they are gluten free and refined sugar free?!?!

Cue happy dance

This amazing recipe has officially become my go to dessert recipe when I need a sweet treat.

Please note: All of the ingredients that I used when making these little bites of heaven were organic, but I understand that buying organic that can be a little pricey, so just try to keep your ingredients as clean and as high quality as your budget will allow.

Ingredients:

4 madjool dates (pitted and mashed)

1 cup of pure dark maple syrup

1 365g jar of creamy almond butter

2 medium organic eggs

1/4 cup unsweetened almond milk

1/2 cup raw cacao powder

1 heaping tablespoon of chunky almond butter

pinch of pink Himalayan sea salt (or regular sea salt)

1 tsp baking soda

1 cup of organic dark chocolate chunks (minimum 70%) plus some more for the top

What to do:

Pre-heat oven to 320

Line 8 X 8 pan with parchment paper

Beat the maple syrup and dates until creamy (I used a blender for this part to ensure that the dates were completely integrated)

Mix in the creamy almond butter, this will make the mixture extremely thick so slowly add in the almond milk to loosen up the batter and make it easier to mix

Slowly add the eggs

Add raw cacao, baking soda and salt and mix well until fully incorporated

Stir in the chunky almond butter and the chocolate chunks

Pour the batter into pan and top with extra chocolate chunks

Bake for 35 – 40 minutes

If you can resist eating some straight out of the pan before the brownies have cooled you are officially my new hero.  I on the other hand burned the inside of my mouth – it was totally worth it.

Enjoy! XXS

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Glow Getter Homemade Mask

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I love beauty DIY’s and homemade masks are no exception.  Not only is making your own masks cost effective, but masks that you create at home are more natural and safer for both your skin and your overall health.  This honey and papaya mask is one of my favourites and it is very easy to make. You probably already have most of the ingredients in your kitchen.  There are many different versions of this mask online, but after trying a bunch of them I came up with this one using my favourite ingredients.  I have been hooked on it ever since!  Just ten minutes will help to leave your skin happy, hydrated and glowing.  Like with all beauty regimens, consistency is key so try using this mask once a week for long term results.

Some of the benefits of the ingredients in this mask include:

Papaya – this beta carotene rich fruit is filled with powerful enzymes that help to combat free radicals on the skins surface.  The alpha hydroxy acids in papaya help to dissolve dead skin cells by acting as a mild exfoliator.

Lemon – this natural astringent helps to tighten pores and lighten acne scarring.

Raw honey – is extremely hydrating which is perfect for the drying cooler temps

Turmeric – helps to tone the skin and is anti aging as it fights free radicals on the surface of the skin.

Ingredients:

3 teaspoons of fresh papaya

1 teaspoon of raw or manuka honey

1/2 teaspoon of fresh lemon juice

1/8 teaspoon of turmeric

Directions:

Mash the turmeric with the back of a fork and combine it with the remainder of the ingredients.

Apply to clean skin with a brush.  Turmeric can stain the skin so applying it with your fingers may result in yellow nails and fingers.

After 10 – 15 minutes gently remove the mask with warm water and a wash cloth.  Continue with the remainder of your skin care regimen.

Bonus Tips:

  • It is best to use this face mask at night as some of the ingredients can increase skin sensitivity.  Make sure that you use sunscreen during the day to help protect your skin.
  • For people with sensitive skin, it is best to do a skin test first to ensure that your skin doesn’t react to this face mask.
  • You can use this mask all over your body including your neck and legs.
  • Refrigerate any leftovers and use it within two days.
  • Some people may find that the turmeric has lightly stained their skin (this really depends on your skin tone), cleansing your face should help to remove the colour.

I hope that you have a beautiful day!  XXS

6 Reasons Why You Should Include Ghee In Your Diet

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Ghee has been used for centuries in certain parts of the world but it has only recently become popular in western culture.  Commonly used in Ayurveda it is believed to help purify and cleanse the body.  For those who aren’t familiar with ghee it is clarified butter traditionally made from cows milk that has had the water and milk fats removed.  Nutritionally rich like coconut oil, ghee is a great fat to cook with.  Here are my top six reasons why you should consider adding ghee into your diet:

  1. Ghee has a high smoke point and is very stable to cook with.
  2. Ghee is lactose and casein free which makes is a great fat for people who struggle with digesting lactose.
  3. Ghee helps to support weight loss.  The medium chain fatty acids in ghee help to burn other fats that are in our system, and it is believed that ghee helps to jumpstart our digestive system.
  4. Ghee contains butyric acid which is helpful in maintaining a healthy colon.  Butyric acid has been shown to help people suffering from IBS and Crohn’s disease.
  5. Ghee is rich in fat soluble vitamins A, D and E.  Fat soluble vitamins are vitamins that require fat to be present in order for the body to absorb them.  They help to support various biochemical functions within the body and maintain a healthy metabolism.
  6. Ghee helps to create a more alkalizing environment within the body, which in turn helps to reduce inflammation particularly in the digestive tract.  Chronic inflammation has been linked to many diseases including cancer, arthritis and Alzheimer’s disease so it is important to try to reduce the level of inflammation within the body.

Ghee has a buttery taste that adds great flavour to many dishes.  Remember though- moderation is key. Just because something is good for doesn’t mean that you need to overdo it.

What is your favourite oil to cook with?

I hope that you have a great day!  XXS

Beautiful Black Rice

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There is something about black rice that makes me happy.  I think that it is the rich purple-black colour and how it makes any dish that it is a part of a gorgeous work of art.  For thousands of years black rice was reserved for Chinese royalty and was often referred to as “forbidden rice”.

Rich in powerful disease fighting antioxidants, anti-inflammatory properties and dietary fibre some studies have shown that black rice can potentially to stop the development of heart disease, diabetes and cancer in the body.

The deep purple-black colour is an indication of black rice’s high antioxidant properties similar to those found in blueberries.  Black rice is the only grain that contains the antioxidant Anthocyanin.  This particular antioxidant has been shown to help reduce inflammation, improve brain function and prevent cardiovascular disease and cancer caused by free radical damage.  Nutrients are generally lost from grains when the outer layers including the hull and the bran are removed.  Only whole grains that include all of their naturally occurring parts are able to retain their vitamin, minerals, fibre and antioxidants.  Therefore, black rice is a a wholegrain nutritional superpower.

Black rice is high in Vitamin E which is often promoted to slow aging, reduce scarring, protect against air pollution and assist with infertility issues.  Vitamin E is a fat soluble vitamin though so ensure to include some healthy fats when using black rice in a dish to help with absorption.

So what does all of this mean for you?

Black rice is a superpower in the world of whole grains and deserves a place on your plate. It is a beautiful and tasty addition to many meals. Black rice is filled with both health and beauty benefits that will help you to look and feel your best and keep you on the road to good health.

One Serving of black rice contains (1/2 cup cooked)

160 Calories                      2g of Fibre

1.5g of Fat                          5g of Protein

34g of Carbohydrates     4% DV of Iron

Prior to cooking, I recommend soaking black rice for a minimum of 8 hours to help to release any phytic acid within the rice (grains, rice and legumes are all high phytic foods which raise the risk of zinc and iron deficiency.  Soaking helps to resolve this issue by releasing the phytic acid within the food).

Do you regularly include black rice in your diet?  What is your favourite meal to include it in?  Let me know in the comments below

I hope that you have a great day!

XXS