Homemade Peanut Butter Cups

Warning: These are highly addictive

I made these beauties the other day and they definitely didn’t last very long. Once you get the basic recipe down, try experimenting with other nut butters or find a way to add your own special touch by adding a creative topping like coconut or cacao nibs.

Chocolate

2 tbsp raw cacao
2 tbsp melted coconut oil
1-2 tsp natural sweetener (maple syrup, honey, agave, etc.)

Peanut Butter

2 tbsp peanut butter (or nut butter of your choice)
1 tbsp melted coconut oil
1 tsp natural sweetener
small pinch of Himalayan salt (optional)

1. Combine the chocolate and peanut butter filling ingredients in two separate bowls.
2. Using either silicone baking cups or half of a muffin tin lined with cupcake liners, pour the peanut butter mixture first, followed by the chocolate, into 6 baking cups. 
3. Place in the freezer to set for about an hour.
4. Unwrap and enjoy!

Give these bad boys a shot and let me know what you think!

3 Tips to Navigate the Grocery Store

I've put together my top 3 pieces of advice for anyone looking to make healthier choices at the grocery store. Hope you find these helpful!


 1.     Shop the perimeter of the store

While shopping, it’s best to stay on the outer edges of the grocery store, avoiding the middle aisles as much as possible. The reason for this is that the areas outside of these aisles are where you’ll find the whole, nourishing foods that are the best for you. Opt for products that have as few ingredients as possible, and preferably ones that you can pronounce! Depending on where you shop, you can easily make your way from the fresh produce, fresh meat and seafood counters, bakery, and maybe sweet bulk food section where you can find raw nuts and seeds. All your bases covered in less time, all while avoiding the unnaturally processed “food” found in the centre aisles.

 2.     Buy local and organic wherever possible

When possible, opt for fresh (or frozen) organic produce. Not only can you rest assured that you’re avoiding pesky chemicals and pesticides that are sprayed on conventionally grown fruits and veggies, this is an excellent way to ensure that you’re not eating any freaky GMO franken-foods. Did you know corn is one of the top 3 genetically engineered crops?

There are some foods that are much more important to buy organic, and some conventionally grown produce that is fine to consume. Refer to the table below from the Environmental Working Group to make sure you’re spending your money wisely while buying healthy chemical-free produce for yourself and your family.

Although organic is ideal if you’re looking to avoid pesticides, there are definitely benefits from buying local produce even if it’s conventionally grown. These foods are fresher as they haven’t had as far to travel as food from halfway around the world. That means you’re getting more nutrients out of the food and into your body! You’re also supporting local farmers this way. A great way to find local food is to check out a farmers market nearby, and get to know the people growing your food!

 3.     Use reusable bags

Reusable bags are becoming more and more popular, with many big box grocery stores selling their own for around a dollar. There are also amazing (although less well-known) reusable produce bags that you can use in lieu of plastic bags to store your fresh finds. I use these ones from Flip & Tumble that I found at a health food store in Victoria.

Many stores have paper bags available, either for free or for a small charge. Don’t forget that these are reusable as well! You can usually get a good 4 or 5 uses out of a single paper bag, which can then go on to be used elsewhere around the house and eventually be recycled or composted.

The trick is to remember to bring your bags with you! Try to keep some in the car or your purse to make sure they’re always handy.


All the best on your next trip to the grocery store. Feel free to leave a comment and share your favourite shopping tip.

Much Love and Light.
Xoxo

Raw Chocolate Love

I have a new love - raw chocolate. Over the past year or so I've been hearing more and more about raw chocolate and it's health benefits. I discovered raw cacao nibs and raw cacao powder and have experimented with them in recipes like smoothies, homemade power bars (or balls), and other delicious raw recipes, but I hadn't yet put together how raw cacao could be used to make the sweet, melty, fabulously decadent chocolate that I knew and loved.

As I progressed on my health journey I started to learn about the health benefits of this wonderful superfood. If you haven't heard much about it yet, it's definitely worth looking into, and making raw cacao a part of your life. Did you know this superfood is the highest antioxidant food in the world? It is said to be the top source of antioxidants, magnesium, iron, manganese, and chromium. It has also been found to improve cardiovascular health, build strong, healthy bones, increase longevity and elevate your mood and energy. How amazing is that!

Many of us crave chocolate, although we usually get our fix in the sugary candy bars found at the supermarket. Our bodies are on to something here. A craving for chocolate is not a bad thing, and it's not proof of a lack of will power. It makes sense that our bodies (which are much smarter than many of us give them credit for) would crave something that is so beneficial for our health! It's a shame, though, that the chocolate that is readily available to us is processed, laden with sugar, and lacking the beneficial properties that the cacao nut possesses in it's natural state.

That's where raw chocolate comes into the picture.

If you look for it, you might start to see raw chocolate bars and products on the shelves of your nearest health food store. My favourite brand is Giddy Yoyo, a Canadian company that sells a variety of health food products, most notably their wide variety of flavoured raw chocolate bars. Check our their website in the link above, or on Facebook. I'm in no way affiliated with this company, I just really love their product and what to share it with you! Keep your eyes open and you might find it sold in the most unexpected places. I was definitely surprised to see it in the impulse buy section leading up to the check outs at Winners.

Leave a comment and let me know of any other brands of raw chocolate worth trying! I'd love to hear your thoughts, or your favourite flavour combinations. Also, keep your eyes peeled for upcoming recipes on how to make your own raw chocolate at home.

As always, thanks for reading!
Much love and light.

Two-Bite Black Bean Brownies

The other day I was in the mood for a tasty – but healthy – chocolaty treat, and with some recently cooked black beans on hand, I decided to whip up a batch of these black bean brownies. It was a few years ago that I first became aware of the concept of black bean brownies, and back then it didn’t bother me to bake with a bunch of vegetable oil and eggs. There are quite a few recipes online for these tasty treats, but many of them call for eggs and quite a bit of oil. I was on a mission to find a healthy, vegan option to bring to work for my last team meeting before I leave. This is what I came up with – and they were a hit!

If you’re in a pinch, canned black beans will work, but let me just tell you why I’m so in love with home-cooked beans lately.

1. It's much more cost-effective to buy dry beans in bulk vs their canned counterparts
2. Many cans have been found to contain bisphenol-A (BPA) in their lining, although some brands such as Eden Organic do state on their label that their cans are BPA free
3. Just about everyone has experienced the gas, bloating, or even stomach pains associated with eating this magical fruit. Cooking beans at home allows you to intervene before the canning process to help eliminate the discomfort-causing culprits through the process of soaking. Here's how it works:

Long Soak

This is (in my opinion) the most beneficial soaking method, however it does require some planning. Sift through dry beans to remove any rocks or shrivelled beans, and cover with filtered water until beans are covered by at least a few inches of water. The beans will expand a lot as they soak. 1 cup dry beans = 2-3 cooked beans. Soak for 2-8 hours depending on the beans. The larger the bean the longer the time they'll need to soak (6 hours to overnight for large beans like chickpeas, about four hours for medium beans like black beans). It's totally fine to leave the beans soaking for longer than the recommended times, just make sure to replace the water every 8 hours or so.

Short Soak

If you're short on time or forgot to soak your beans overnight, you can bring a pot of water to a boil, add the dry beans, and allow them to boil for a few minutes. Remove from heat and let sit for at least at least an hour. Thoroughly drain and rinse, and cover with fresh water prior to cooking.

No Soak

Some smaller beans and legumes such as lentils and split peas don't necessarily require soaking, however I still like to soak them for at least an hour just to be on the safe side. As with anything, the choice is yours. If you're short on time, these are usually fine to cook without soaking.



Once soaked to your liking, drain (very important), rinse, and bring to a boil with fresh water. Skim off any foam, reduce heat to a simmer, cover and follow the suggested cooking time in the table below.  If adding salt or any other seasoning, it's best to add near the end of cooking to ensure you don't disrupt the cooking process. However, a sea vegetable called kombu is a great addition to the beans during cooking as it adds numerous minerals and vitamins, as well as aids in digestibility. Check beans about half an hour prior to the end of cooking. You'll know they're done when they squeeze easily between your fingers.

1 cup dry beans	Cooking time
Adzuki	45-60 minutes
Anasazi	60-90 minutes
Black (turtle)	60-90 minutes
Black-eyed peas	60 minutes
Cannellini	90-120 minutes
Chickpeas (garbanzo)	120-180 minutes
Cranberry	60-90 minutes
Fava	60-90 minutes
Great northern	90-120 minutes
Kidney	60-90 minutes
Lentils	30-45 minutes
Lima beans	60-90 minutes
Mung	60 minutes
Navy	60-90 minutes
Pinto	90 minutes
Split peas	45-60 minutes

Now for the recipe!

Two-Bite Black Bean Brownies

gluten free, dairy free, egg free, refined sugar free

Makes 12 two-bite brownies

Ingredients

1 3/4 cup black beans (cooked or a 15 ounce can, drained and rinsed)
2 flax eggs (2 1/2 tbsp freshly ground flax seeds + 6 tbsp hot water)
3 tbsp melted coconut oil + 1 tsp to grease muffin tin
3/4 cup cocoa powder
1/4 tsp salt
1 tsp vanilla extract
1/2 cup honey
1 1/2 tsp baking powder
1/4 cup dark chocolate chips (optional)


Directions

1. Preheat oven to 350 F
2. In a food processor, combine freshly ground flax seeds with 6 tbsp hot water. Pulse to combine, and let sit for a few minutes (about 5-10) until an egg-like consistency is reached
3. While waiting, grease a regular sized muffin tin with coconut oil
4. Add remaining ingredients and process until mixture is well combined
5. Distribute into muffin tins, and top with chocolate chips (if using)
6. Bake for about 20-25 mins, until edges are dry
7. Remove from oven and let sit in muffin tin for 30 mins before serving (always the true test of willpower)
8. Enjoy, and try not to eat the whole batch by yourself!

Inspired by Culinary Couture

Homemade Hemp Milk & Matcha Goji Berry Chia Seed Pudding

Non-dairy milk has become increasingly popular over the last few years, and rightly so. Many people are beginning to realize that dairy is not the health food that it is marketed as. Perhaps you are one of those very people, and have experienced first hand the bloating, acne, excess phlegm or sinus infections that are all associated to dairy consumption. Did you know that as we age, the majority of humans lose the lactase enzyme that is required to digest milk? It’s great to know that there are so many options available to substitute the cows milk that so many of us are accustomed to drinking. If you take a look at just about any grocery store you’ll see options including soy milk, rice milk, almond milk, and my new favourite – hemp milk. Although this is my new go-to, you won’t find me drinking the store bought stuff. Not when the real deal is so easy to make at home

When I say easy, I mean really easy. This milk is the quickest, most delicious (not to mention nutritious) non-dairy milk I’ve ever made. Knowing that you’re making your own means you know exactly what’s in it. No pesky preservatives or nasty inflammatory causing carrageenan. Here’s what you’ll need:

Homemade Hemp Milk

Ingredients

• 1 cup shelled hemp seeds (also called hemp hearts)
• 3 cups filtered water
• 1tbsp maple syrup (or other natural sweetener)
• ½ tsp vanilla (optional)

1. Combine all ingredients, and blend on high for about a minute (I use my vitamix at variable speed 7, but any blender will do)
2. Pour milk into a jar and store covered in the fridge for up to a week

So simple, and there’s no soaking or straining required as there is with nut milks such as almond milk. If you’re curious about what nasties might be lurking in store bought non-dairy milk, check out this article. Not only are you avoiding these potentially hazardous ingredients, you're also filling up on so many essential nutrients like healthy Omega 3 and 6 fatty acids, lots of protein, fibre, and trace minerals such as zinc, phosphorous, magnesium and iron. Just take a look at the nutritional info on my bag of hemp seeds from Manitoba Harvest.

One of my favourite ways to use my freshly made hemp milk is to make a chia seed pudding. I’ve been experimenting with different ingredients, but so far the most delicious one I've found is a matcha & goji berry chia seed pudding.

Matcha & Goji Berry Chia Seed Pudding

Ingredients

• 1 cup hemp milk
• ½ tsp matcha green tea powder
• 3 tbsp chia seeds
• ¼ cup goji berries
• fresh fruit or berries

1. Blend hemp milk with matcha powder until well combined.
2. Pour mixture over chia seeds and goji berries
3. Stir to combine, let sit for 15 minutes, stirring once every 5 mins. Instead of stirring you could shake the ingredients in a jar to have a quick, grab and go breakfast
4. Let sit covered in fridge overnight (or at least an hour or two). To serve, top with berries or fresh fruit of your choice and enjoy!

Recipe inspired by Choosing Raw

I find this incredibly filling and energizing as a breakfast. The matcha powder contains caffeine, but it’s much more steady and long lasting than coffee and won’t give you the same jittery caffeine high. Every ingredient here is considered a superfood, all together boasting a huge amount of fibre, protein, complex (slow burning) carbohydrates, and healthy fats. Such a wonderful way to start your day on a healthy, nutritious note.

Matcha green tea powder can be found in many health food stores, but I found the one above from my local London Drugs. If you're in western Canada and it's easier to get to a to a London Drugs check there first! It's not super cheap (about $30 for 100g), but since a single serving is about a 1/2 tsp, a little goes a long way. If you haven't tried it yet, I would highly recommend it. Not only is it great in the chia pudding above, but can be a great addition to smoothies or frozen banana soft serve (which is another recipe for another day).

Enjoy! And as always, thanks for reading! Please leave me a note and let me know what you think :)

Love & Light