• Are You Getting Your Flax In?

    There are so many amazing benefits to eating ground flaxseeds on a daily basis -- 1 tbsp is the recommended amount -- we're talking: 

    • reducing systemic inflammation (which is at the root of many chronic diseases)
    • protecting against breast and prostate cancers (and increasing survival rate for people who do get these diseases)
    • reducing hypertension, choleseterol and tryglicerides (i.e. they are HEART friendly)
    • help to control blood sugar (reducing the risk of type 2 diabetes)
    • feeding your friendly gut bacteria and reducing the risk of constipation (good for your gut)

    They are a rich source of not only lignans and fibre, but also iron, zinc, copper, calcium, protein, potassium, magnesium, folate, and they even contain boron, a trace mineral important for optimum bone health.

    We cover all of this and more in episode 39 of In My Plant-Based Kitchen!

    Be sure to check the episode out to hear about how I make getting 1 tbsp of ground flax a daily habit (hint: I'm not leaving it to when I toss it into my baking)!

    I also promised to share a couple of recipes that use flax eggs for you to try:

    Cornbread (Oil-Free)

    Makes 9 large pieces

    Ingredients

    • 1 flax egg (1 tbsp ground flax + 3 tbsp water)
    • ¼ cup maple syrup (or 2 tbsp maple syrup + 2 tbsp unsweetened applesauce)
    • 1 cup unsweetened plant milk
    • 1 tbsp apple cider vinegar
    • 1 cup cornmeal
    • 1 cup spelt flour
    • 1 tbsp baking powder
    • Pinch sea salt

    Directions:

    Preheat oven to 400 F

    1. Make your flax egg by combing the ground chia/flax and water, stir well and set aside to thicken. Lightly grease an 8x8 baking dish (or line it with parchment paper) and set aside.
    2. In a large bowl combine dry ingredients, sifting if the baking powder or salt are lumpy.
    3. In a wet measuring cup combine the wet ingredients, including the flax egg and mix well.
    4. Pour liquid ingredients into the dry mixture and combine just until everything is moistened.
    5. Pour into the prepared baking dish and put into oven immediately. Bake for 20-25 minutes, until a toothpick inserted into the centre comes out clean.
    6. Cool before cutting and serving.

    Carrot Cake O3 Muffins

    makes 12 muffins

    Ingredients:

    • 1 tbsp ground flax
    • 3 tbsp water
    • 1 cup whole grain spelt flour
    • ½ cup oat flour (ground oats)
    • ½ cup rolled oats
    • ¼ tsp cinnamon
    • ¼ tsp nutmeg
    • ¼ tsp allspice
    • 2 ½ tsp baking powder
    • ¼ tsp salt
    • ½ cup chopped walnuts
    • ¾ cup raisins
    • ¾ cup + 2 tbsp plant milk
    • 1 medium carrot, grated (about 1 cup)
    • ½ cup unsweetened applesauce
    • 1/3 cup maple syrup

    Directions

    1. Preheat oven to 375 F and line a muffin tin with cuplike liners.
    2. Combine flax and water in a small bowl and set aside to gel.
    3. Combine dry ingredients in a large bowl – everything from the spelt flour to the raisins. Mix well.
    4. In a medium bowl combine plant milk, grated carrot, applesauce, maple syrup and flax egg. Mix well.
    5. Combine dry ingredients with wet ingredients and mix just until combined. Avoid overmixing!
    6. Place batter into muffin tins, distributing evenly. Bake for 22-25 minutes, or until a toothpick inserted into the centre of the muffin comes out clean.
    7. When the muffins are ready, remove them from the oven and let them cool for 10-15 minutes before disturbing them.
    8. Enjoy!

    How do you use flax in your diet? Do you have any tips to share on getting your 1 tbsp/day in?


  • Let's do a Turmeric Shot!

    You may know that turmeric is a powerful spice to get into your daily diet to reduce inflammation, decrease oxidative stress and so much more but ARE YOU GETTING IT IN?

    In episode 38 of In My Plant-Based Kitchen I share one of my daily health hacks - a trick to help you get turmeric (and powdered ginger) into your day!

    We discuss:

    • why turmeric is so helpful for health (hint - it's a powerful anti-inflammatory AND it decreases oxidative stress/DNA damage)
    • things you can add to it to boost absorption of curcumin (the active ingredient)
    • why powdered ginger is so helpful (it goes beyond dampening nausea)
    • a few cautions for people who should double check their use of these powerful spices (e.g. contraindicated medications)
    • and we make a "turmeric shot" that can help you get it all in in seconds (and for pennies) a day

    Want to know how to make this magic shot? (Oh, I like that name even better!)

    In a short glass combine:

    • 1/4 cup (approximately) plant-based milk (I love using soy)
    • 1/4 tsp turmeric powder
    • 1/4 tsp ginger powder
    • pinch black pepper

    Whisk it all together until completely combined, and bottoms up!

    How are you incorporating turmeric and ginger into your daily diet? Leave a comment below :-)


  • Mushroom Magic -- The power of mushrooms in a healthy diet

    Mushrooms are a powerhouse of nutrition, even "ordinary" white button and cremini mushrooms.

    In this week's episode of In My Plant-Based Kitchen we dive into mushrooms, and talk about why - and how - to include more of them in your daily routine!

    We cover:

    • an overview of the helpful nutrients contained in mushrooms, and how they are helpful for health
    • a few tips to optimize the nutrition you are getting from your fungi
    • cooking tips and tricks, and ideas for getting them onto your plate regularly
    • AND we make one of my FAVOURITE mushroom dishes - so easy, quick and healthy: Golden Mushroom  & Onion Soup

    Click here to watch!

    Want to get cooking? Here's your recipe....

    Golden Mushroom & Onion Soup

    Serves 4-6

    Ingredients:

    • 2 large or 3 medium onions, diced
    • 4 cups white button or cremini mushrooms, sliced
    • 2 ½ tsp dried dill weed
    • 1 ½ tbsp paprika
    • ¼ tsp ground black pepper
    • 1 ½ tsp caraway seeds
    • 2 tbsp nutritional yeast
    • 4 cups vegetable stock
    • 3 tbsp Braggs soy alternative
    • 1 ½ cups unsweetened plant-based milk (I used oat milk)
    • ¼ cup brown rice flour*
    • 1 tbsp lemon juice

    *NOTE that brown rice flour is used here because it can be added to soups and gravies and it doesn’t clump. I highly recommend using brown rice flour if you can since it is so much easier to incorporate than other flours. If you choose to use another kind of flour I recommend removing some of the soup liquid and mixing it thoroughly with the flour before adding it to the soup so you are adding a well-mixed liquid rather than the dry flour.

    Directions:

    1. Heat a medium-large soup pot over medium heat. When it is hot add onions and let them cook, stirring occasionally, until they are translucent and becoming golden (5-8 minutes).
    2. Add mushrooms and let them start to cook down (another 5-8 minutes).
    3. Add all herbs, spices and nutritional yeast and mix everything together well.
    4. Add vegetable stock and Braggs and bring everything to a boil.
    5. Turn the heat down, add the milk and brown rice flour and stir until everything is well mixed.
    6. Simmer for 15-20 minutes over low heat, stirring occasionally.
    7. Just before serving add lemon juice and adjust seasonings to taste if necessary.

    Serve with crusty bread and/or a green salad!

    Do you love mushrooms? How do you incorporate them into your diet?


  • Beans: Canned or Scratch? Tips for Better Nutrition, Digestibility and Flavour

    Beans/legumes are such an important part of a healthy diet, full of fibre, protein, and a host of minerals, vitamins and phytochemicals. But many people struggle to get enough (or any!) beans into their regular diet. 

    So in episode 36 of In My Plant-Based Kitchen I decided to talk about some of the great benefits of beans, and I share lots of practical tips to help you get more in.

    In this episode we're talking about:

    🫘some of the exciting benefits of beans for healthy living
    🫘the advantages and disadvantages of canned beans vs beans that you soak and cook from scratch
    🫘a step-by-step on how to soak and cook beans from scratch
    🫘tips for quick-cooking legumes to keep on hand for days you are rushed
    🫘tips on things you can add to increase flavor, nutrition and digestibility and decrease gas and bloating
    🫘and more!

    Click here to watch now.

    I also promised to share my Bean Tips handout on this page. You can click here to access it.

    AND I have a bean recipe to share with you!

    Dilly Chickpea (Toona) Salad

    4 servings

    Ingredients:

    • 1 (15-ounce) can chickpeas, rinsed, drained OR 1 ½ cups cooked
    • 3 TBSP tahini
    • 1 tsp Dijon mustard
    • 1 TBSP agave syrup
    • 1 ½ TBSP fresh lemon juice
    • 1 clove garlic, minced
    • ½ orange bell pepper, finely diced
    • ½ cup red cabbage, finely chopped
    • ¼ cup pickle, finely chopped
    • 2 TBSP – ¼ cup fresh dill, minced (to taste)
    • Sea salt and black pepper to taste (I used about ½ tsp)

    Directions:

    1. In a large bowl crush cooked chickpeas with a potato masher, until they are flaky.
    2. In a small bowl combine the tahini, mustard, agave, lemon juice and mix well.
    3. Add the rest of the ingredients to the bowl with the chickpeas and mix well (you may want to put a little bit of dill/pepper/cabbage aside to garnish the salad with; if so set that aside before combining).
    4. Add the dressing and mix everything together!
    5. Enjoy as part of a wrap or sandwich, served with greens, on its own as a side dish, or even top your salad with a few spoonfuls.

     

    What's your favourite way to add beans to your diet? Do you cook them from scratch or mostly use canned? I'd love to hear from you!


  • Why Cruciferous Veggies Are Healthy & 2 Recipes to Help You Get More In!

    Cruciferous vegetables like kale, broccoli, brussels sprouts, cauliflower, and cabbage are an especially beneficial group of veggies to add to your daily diet. We're talking:

    • preventing DNA damage and metastatic cancer spread
    • activating defenses against pathogens and pollutants
    • helping to boost liver detox enzymes

    and so much more too!

    In Episode 35 of In My Plant-Based Kitchen we talk about why they're so helpful, as well as:

    🥦 cooking methods and food synergy tips that you can use to maximize their nutritional benefits
    🥦 preparation tips for avoiding the excess gas and bloating that some people get from these foods (and why they get them)
    🥦 we make 2 easy side dishes illustrating the points above
    🥦 AND I talk about a special serving trick that can help optimize the nutritional benefit you are getting from your cruciferous veggies

    LOTS of nutrition tips and healthy eating inspo in this one!
    Click here to watch now.

    Ready to get cooking? Check out the recipe ideas below.

    In Episode 35 of In My Plant-Based Kitchen I made 2 recipes. The first (pictured above) was a Simple Steamed Broccoli dish. To make it:

    1. Cut  a head of broccoli (or the amount you want for your meal) into florets. Once cut let them sit for 45 minutes to allow the sulforaphane to develop (see video if you don't know what this means).

    2. Bring a pot of water with a steamer to a boil and place the broccoli florets into the steamer. Cover and cook for about 5 minutes, or until fork tender and bright green.

    3. Remove from the pot immediately and place in your serving vessel. Sprinkle with toasted sesame seeds (or other seeds), dulse flakes (optional but lovely) and a squeeze of lemon/lime.

    4. Serve immediately

    This side dish is lovely with pasta, casseroles, tofu scrambles, wraps, or just about anything. Delicious and simple!

    The second dish we made was Almond Roasted Cauliflower (pictured above), which as mentioned in the video is a Dreena Burton original, to which I have added a few tweaks and twists of my own.

    Here is Dreena's original recipe:
    https://dreenaburton.com/almond-roasted-cauliflower-and-evolving-taste-buds/

    My tweaks include (as described in the video):
    - I usually use equal parts almond flour and nutritional yeast
    - I love to top the dish with fresh herbs (this time I did a mix of parsley and oregano) for a nutritional boost, and some raw red cabbage, shredded, to provide the enzyme so that sulforaphane can develop (again, if you're not sure what I'm talking about be sure to watch this week's video!)

    I love serving this as a side dish to curries, tofu scrambles, I put them in wraps, top salads with them, or just eat them straight up! Yum!!

    AND FINALLY I promised to share one more cruciferous recipe with you:

    Purple Secret Smoothie

    • 1 cup non-dairy milk
    • 1 ripe banana
    • 1 large leaf of purple cabbage
    • ½ –¾ cup fresh or frozen blueberries
    • 2 dates, pitted
    • ¼ tsp amla berry powder (optional)
    • 2 tbsp white beans or chickpeas (optional)

    Blend and enjoy immediately.

    Are you adding more cruciferous to your daily diet? How? Have you tried these recipes? I'd love to hear your thoughts...



Website Created & Hosted with Doteasy Web Hosting Canada