Wow! It has been so long since I blogged! I love doing this- it reminds me of writing in my diary when I was little! Here is a FUN way to get your strawberries ready this summer!

Pecan Pumkin Muffins

Gluten Free Pecan Pumpkin Muffins
These muffins are moist with a taste of cinnamon, nutmeg and a crunch of pecans..
Mmmmmm


1 1/2 cups of gluten free flour blend

2 teaspoons of cinnamon

1/2 teaspoon nutmeg

2 teaspoons baking soda

1/2 teaspoon sea salt and black pepper

1 can (15 oz)
pumpkin puree( approx 1 1/2 cups)

2 eggs

1/4 cup coconut oil

1/2-3/4 cup of maple syrup/ agave nectar

1 tablespoon vanilla extract

1/2- 3/4 cup pecans, chopped




Combine all of the dry ingredients. Combine all of the wet ingredients. Gently add the dry to the wet 1/2 cup at a time.

Bake in oven at 350 for 20-25 minutes.

Servings: 12

Nutrition Facts

Serving size: 1/12 of a recipe (2.4 ounces).


Calories
180.93

Calories From Fat (43%)
78.36

% Daily Value

Total Fat 9.04g
14%

Saturated Fat 0.98g
5%

Cholesterol 35.25mg
12%

Sodium 321.46mg
13%

Potassium 163.78mg
5%

Total Carbohydrates 22.76g
8%

Fiber 3.11g
12%

Sugar 9.14g


Protein 3.77g
8%

Smart lunches for back to school - Health - Living - Orléans Star

Smart lunches for back to school - Health - Living - Orléans Star

Top 5 Cancer Fighting Foods

Top 5 Cancer Fighting Foods
In honour of the breast cancer walk this weekend, I wanted to give you the top 5 cancer fighting foods so we can fight cancer- one bite at a time!

1. Cruciferous Vegetables
Eating more fruits and veggies can reduce your risk of developing breast cancer by 60 percent! Cruciferous vegetables, such as cabbage, spinach, broccoli, and cauliflower, are rich in fibre and folic acid, both known to lower your risk of developing breast cancer.
How to Enjoy?
1 cup of cruciferous vegetables 3-4 x per week, sauté in a little olive oil and garlic


2. Green Tea
American Institute for Cancer Research has concluded that components found in green tea can help halt the development of cancerous tumours, and even prevent them from appearing in the first place. Green tea contains large amounts of the compound flavonoid—indeed, three times more than that found in other teas.
How to enjoy?
How to Enjoy?
Drink 2-3 cups daily of green tea sweetened with honey

3. Tomatoes
The anti-cancer compound in tomatoes, lycopene, has been shown to be especially potent in combating prostate cancer, breast, lung, stomach and pancreatic cancer. This compound appears to be more easily absorbed if the tomatoes are eaten-either as tomato sauce, paste, or juice.
How to enjoy?
Spaghetti sauce or drink a tomato juice at breakfast daily

4. Flaxseed
Flaxseed in the form of oil and meal contains phytoestrogens believed to reduce the risk of breast, skin, and lung cancer. These substances may have a role in preventing 'estrogen-dependent' cancers such as breast cancer. Lignans are also thought to be antioxidants (the free radical-fighting substances found in many fruits and vegetables).
How to enjoy?
Sprinkle 2-3 Tablespoons of ground flax on your yogurt or cereal daily


5. Garlic
Garlic contains a number of compounds believed to slow or stop the growth of tumours. The main cancer fighting compound in garlic is a chemical called allicin. Allicin is what gives garlic its distinct smell; it also protects the garlic plant from organisms that may attack it.
How to enjoy?
Add sliced or crushed garlic to your salad dressings or existing recipes to increase the cancer fighting ability of that meal.

Quinoa Tabbouleh

Quinoa Tabbouleh
A refreshing side dish that compliments either fish, chicken, lamb or beef with it's bright colour and minty flavour!
1 cup quinoa
1 ½ tsp. sea salt
2 cups of water
1 cup green onions, finely diced
1 small carrot, grated
½ red pepper, diced
½ yellow pepper, diced
½ cup fresh, chopped mint
½ cup olive oil
2 cups parsley, finely chopped
¼ cup lemon juice



Wash and drain quinoa. Place quinoa, water and salt in a pot and bring to boil on medium-high heat. Cover pan and simmer for 20-25 minutes. Cool and add vegetables and dressing to quinoa and mix well.

Colourful Black Bean and Corn Salad
Adapted from the SMARTKitchen

SERVES: 4

Black beans are extremely high in protein and fibre. Just a one-cup serving of black beans provides 19 grams of fibre, 11 grams of protein and only .5 grams of fat. This salad is a tasty way to increase your fibre and protein.

Ingredients:
1 can of black beans drained and rinsed
1 small can of sweet corn kernels, drained
1/8 cup of red onion, chopped
¼ cup of red pepper, chopped
1/2 avocado, diced
1 tablespoon of fresh limejuice
1 tablespoon of olive oil
3 Tablespoons of chopped fresh cilantro
Salt and pepper to taste


Directions:
Add all the above to a medium size bowl and mix gently.


Recipe Accolades

Dairy Free
Easy to Make
Gluten and Wheat free
Low in fat
Low Glycemic
No Added Refined Sugars
Vegetarian/ Vegan

Honey Banana Muffins

Honey Banana Muffins

The natural sweetness of the bananas combines with the honey to create a healthy back to school breakfast muffin or after school snack!



Ingredients:
• ½ cup honey
• 1 1/4 cup mashed and ripe bananas
• ½ cup of butter or coconut oil for vegan option
• 2 tablespoons soy, rice, almond or cow milk
• 1-teaspoon vanilla extract
• 2 organic eggs
• 2 cups whole-wheat flour, spelt flour or
whole kamut flour ( If celiac use a GF flour blend)
• ¾ cup chopped favorite nuts ( I like walnuts)
• 1-teaspoon baking soda
• ½ teaspoon sea salt
• 2 teaspoons of cinnamon
• 1 teaspoon nutmeg
• ¾ cup golden raisins
• 2 Tablespoons of liquid honey ( or agave nectar for vegan option)
• 1 teaspoon of butter ( or coconut oil for vegan option)


Directions:
• Heat oven to 325. Grease muffins tins with butter or coconut oil
• In a large bowl, blend the first 6 ingredients and for beat 1 minute at medium speed with a hand mixer.
• Blend together the remaining dry ingredients and then add dry ingredients to the blended wet ingredients in three stages, blending well after each addition until the dry ingredients are thoroughly blended.
• Bake muffins for 12-14 minutes or until an inserted toothpick comes out clean.
• Melt together the honey and butter to create a glaze to drizzle on top of muffins while cooling.


Recipe Accolades:

Easy to Make
No Added Refined Sugars
High in Fiber
Low in Saturated Fat
Low Glycemic
Vegetarian/Vegan (if using coconut oil)
Kid Tested!