Sometimes mornings can be really busy and you just want to make toast with jam and a coffee. It may seem like a quick satisfying meal but consider the effects of such a nutrient poor start to your day: The bread and sugary jam in the morning will spike your blood sugar in the morning. Even two slices of whole grain toast has the same effect on your blood sugar as 6 TSP OF SUGAR! Combined with the stimulant effects of coffee, you'll feel a high and then a crash about an hour later. This starts you on a continuous cycle of sugar spikes and crashes throughout the day leading to that all too familiar energy slump at 3pm.
The best way to maintain balanced energy throughout the day is to eat nutrient dense, blood-sugar balancing foods. Including healthy fats, fibre and protein is the best way to balance your meals and avoid the rush of simple sugars into the blood stream.
Enter....the power bagel. This recipe has been created to maximize fibre, nutrients, protein along with top flavour and satiety. Let's be honest, a gluten-free diet is often lacking in that stoggy, comforting, sauce-sopping quality of bread. This bagel is high in protein from eggs, high in dietary fibre from steel-cut oats, high in nutrients such as magnesium and zinc from the pumpkin seeds and provides insulin regulating, metabolism boosting properties from the cinnamon. Omega 3 and high fibre coming from the chia seeds. Topped with grass-fed ghee which provides soluble vitamins such as A, E.
This recipe requires a donut pan. It's a great purchase to make gluten free bagels and donuts that are quick and easy. You can buy one online here.
- 2.5 cups Steel- Cut Oats
- 2 tbsp chia seeds
- 4 free-range eggs
- 1 cup Plain, full-fat Greek Yogurt
- 1/2 cup honey
- 1/4 cup fresh lemon juice
- 1 tbsp ground cinnamon
- 6 pitted dates, chopped
- 2 1/4 tsp baking powder
- pinch of pink salt
- Heat the oven to 350 degrees.
- In a dry blender, blend the oats and chia seeds separately until finely powdered. The oats should feel like flour, not grainy, so keep blending until you achieve this consistency. Add to a medium bowl and set aside.
- In another mixing bowl add the eggs, yogurt, lemon juice, honey, cinnamon, baking powder and salt. Whisk until combined.
- Chop the dates. Add these and the pumpkin seeds to the wet mixture.
- Add the dry to the wet and stir until well combined.
- Grease the donut pan with a little bit of ghee.
- Using a spatula, add the mixture to a piping bag or large ziplock with the tip cut off. Pipe into the donut pan, the more shallow you pipe it, the more crispy your bagels will be.
- Sprinkle a touch of salt to the top and place in the oven on the middle rack.
- Cook for 15min until slightly golden on top.
- Carefully remove and place on a cooling rack.
- Repeat for the second batch.
- Yields 12 bagels
- Can be stored in an air-tight container for 1 week or frozen for 2 months.
- Try toasted with ghee, butter or peanut butter. Use as a sandwich with cream cheese.
It's the height of the season for hay fever and you're all congested, red-eyed and very much over it. Being allergic to nature can be really frustrating. Maybe all you want to do is connect with nature and frolic through fields of flowers like in those allergy med commercials. But maybe taking loads of medication isn't really your jam.
Enter: Pine Needle Honey
Pine Needle Benefits
Pine needles have been used medicinally by Canadian Natives for a long 'ol time.
- One of the main reasons is that it contains more than four times the amount of vitamin C as a lemon.
- Also super high in fat-soluble Vitamin A (eyes, skin, hair and red blood cell regeneration).
- Most importantly: its used as an expectorant to relieve mucus in the lungs and is an anti-inflammatory. This means it can reduce asthma symptoms as well as hay fever.
When combined with the antibacterial immune boasting qualities of honey, this remedy is a powerful part of your tool kit in the summer for hay fever and very much in the winter to relieve sore throats.
How to Forage and Preserve Pine Needles
- Forage pine needles from a healthy looking tree, deep in a forest away from any cars or city pollution. Make sure needles are light green, soft and young looking.
- Pull the needles from the branches. Thoroughly wash needles and remove the sticky orange resin bits from the base.
- Roughly chop needles or cut with scissors to provide more surface area to infuse the honey with.
- Place 2 tbsp in a jar (I used an old honey jar), then top with Canadian wild unpasteurized honey. Repeat the process until the jar is full, ending with honey as the last layer.
- Honey is widely considered the only food that doesn't spoil, so this naturally preserved pine needle honey will last a long time.
- Add to tea or take a spoonful directly 3 times a day for optimum relief.
Warning: Refrain from taking anything with pine needles when pregnant, as it has been shown to promote miscarriage in high doses.
"The Surprising Health Benefits of Pine Needle Tea." Medicianl Food News. L.M. Winborne Sept 2013
So eating hot things in the summer sucks, right? The humidity, the sweat dripping down, it's not a pretty sight. But you can't eat salad everyday! If you still want something healthy, fresh AND substantial, try this recipe. This recipe was 100% inspired by the lovely Eva Cabaca in her live food cooking class. She's also my herbal medicine teacher, and really opened my eyes to plant based meals. Well, not completely, there is most definitely delicious local monteforte cheese in there, I haven't forgotten my roots completely!
- 2 large firm zucchini, it's nice to mix yellow and green
- 3 stalks of fresh basil, leaves picked
- 2 day lilies from a spray free garden or the wild
- 10 mint leaves
- 2 shallot cloves
- 2 garlic cloves
- 1/4 tsp salt
- Juice from 1/2 lemon
- 1 tbsp Apple cost vinegar
- 3 tbsp olive oil
- 1/4 tsp chilli flakes
- 2 hunks of firm cheese ( I used the hob knob from monteforte. It's cow, sheep and goat)
- Handful of pinenuts (or almonds or pepita)
- 1/4 tbsp flax seeds
- Bit of water to loosen
- Rinse all the herbs
- In a blender add nuts, cheese, garlic and shallots, pulse a few times
- Add the herbs, lemon, ACV, flax, oil and salt and blend until smooth. Add water to loosen if needed but a little at a time. Set aside
- Spirilize 2 large zucchini
- Mix pesto with noodles, toss to coat
- Pull apart flower peddles and garnish ontop