Food & Recipe

Anti-Inflammatory Diet For Pain Relief

Diet For Pain Relief
If you’ve been trying to reduce overall aches and pains but have hit a bit of a roadblock, you might be able to move the needle by making a few small dietary changes. Some main dietary contributors that can increase pain are a lack of hydration, insufficient fiber, and too many processed foods. Making a few changes in just these areas can make a huge difference. Stay Hydrated  About 70 percent of the body including muscles and joints is made up of water. Not drinking enough water leads to dehydration, causing your muscles and joints to become less lubricated and stiff. It can also lead to faster degeneration of the spine and the discs over time. Not drinking enough can also lead to headaches, low blood pressure, and insufficient fluids to flush toxins out of the body, which can lead to more pain and inflammation. Mineral levels are also depleted when you are dehydrated. Due to their importance for the basic function and repair of many systems in your body, supplementation may be required if you’re not replacing these minerals within your diet. Fiber Slowly increasing your fiber intake (along with water) can help reduce inflammation, which can subsequently reduce pain. Eating fiber pulls sugar out of the body (that’s a good thing); sugar increases inflammation and leads to other physiological problems that may also contribute to increased pain in the body. Fiber also cleans out the intestines to ensure we don't have food and waste lingering for too long and getting reabsorbed into the body. Processed Foods  Another huge contributor to inflammation is processed foods, which the body will eventually break down into sugar. I encourage you to take a look at your diet and log your food for a week or two (yes, there are apps for that). You may be surprised at how much sugar is being consumed, even though you’re not eating anything sweet!  “While it’s beneficial to remove or swap out inflammatory foods, you can increase some anti-inflammatory foods as well.”  These days, a lot of our foods are highly processed even if we cook everything at home. Most flour, for example, is processed to some degree, with white and bleached flour being the most processed. Switching to a more fiber-rich flour (such as a whole grain), or reducing flour usage in general, might be worth trying if you’ve been cooking with it in excess. Cooking oils are also inflammatory, but avocado or olive oil are two of the better options. Using avocado oil for higher-heat cooking and olive oil for lower heat is best. You can also include coconut oil and butter in moderation for medium-heat cooking or baking. Switching from the more inflammatory oils like vegetable, corn, canola, sunflower, grapeseed, and safflower—as well as margarine—to these better choices could make a difference in your inflammation and pain levels over time.  While it’s beneficial to remove or swap out inflammatory foods, you can increase some anti-inflammatory foods as well. These fiber-rich nutrient foods include cruciferous veggies, greens, nuts and seeds, berries, and fatty fish (follow the acronym SMASH: sardines, mackerel, anchovies, salmon, and herring). There are some spices you can use in your cooking and baking that may help too, such as turmeric, cinnamon, ginger, or garlic. If you would like a more structured approach to eating or more guidance, the Mediterranean diet or a whole food, plant-based diet (WFPB) might be right for you. Even within these diets’ guidelines, there may be ways to customize the foods you eat to make them specific to your needs. Nutrition and diet are very individualized when taking into account a person’s specific conditions and symptoms, so it’s worthwhile to consult with your healthcare practitioner to figure out what works for you. Remember, what’s good for your Aunt Minnie, may not be right for you.

The Family Table: Late Winter Snacks And Soup

lady enjoying snacks in winter
Paleo Granola This granola with coconut yogurt and berries is the perfect breakfast to help you get back on track after the holidays. It’s quick and full of healthy fats and protein to keep you satiated all morning long. It’s also grain-free, making it an excellent option for those following a paleo diet. Ingredients » 1 c cashews» 1 c walnuts» 1⁄2 c pumpkin seeds» 1⁄2 c coconut flakes» 1 Tbsp cinnamon » 1⁄2 tsp salt» 1/3 c melted coconut oil» 1⁄4 c maple syrup (use sugar-free syrup to make this recipe ketogenic) Instructions 1. Add cashews, walnuts, pumpkin seeds, salt, cinnamon, and coconut flakes to a food processor and pulse for 30 seconds. 2. Add coconut oil and maple syrup to the nut mixture, stirring well until all the ingredients are evenly incorporated. 3. Spread evenly on a baking pan lined with parchment paper and bake at 375°F for 20 minutes, stirring halfway through cooking time. 4. Let cool for 10 minutes before breaking the granola into clusters. Collagen Power Balls These delicious, fibre-rich collagen balls make for the perfect mid-day snack. They include extra protein in the form of collagen and hemp seeds to help you reach your daily protein goals, plus a hefty serving of chia seeds as a source of dietary fibre. Ingredients » 2 c quick rolled oats» 1⁄4 c chia seeds» 1⁄4 c hemp seeds» 1⁄4 c nut butter of choice» 1⁄4 c collagen protein powder» 1/3 c pitted dates, soaked in hot water » 1⁄4 c melted coconut oil» Flaky sea salt» Mini chocolate chips, pumpkin seeds (optional) Instructions 1. Add all ingredients (except the chocolate chips) to a food processor and pulse until a sticky dough forms. 2. Stir in the chocolate and seeds (if using) and roll into 1-inch balls to keep in the fridge or freezer. Roasted Garlic & Cauliflower Dip This dip takes full advantage of local produce available through the winter. Serve with your favourite seed crackers and crudites or use it as a spread on wraps and sandwiches. Ingredients » 1 head cauliflower, separated into florets» 2 large shallots, chopped» 2 Tbsp olive oil» 2 heads of garlic» 1/3 c tahini » 1/3 c pumpkin seeds» 1⁄2 tsp chilli flakes» Juice from 1 lemon» 1 tsp dried rosemary or sage» Salt and pepper, to taste Instructions 1. Prepare garlic for the oven by chopping off the tops to expose  the tops of the cloves. Drizzle with olive oil and wrap in foil, or  place in a small oven-safe container with a lid.  2. Toss the cauliflower and shallots with olive oil and seasonings  and add to a baking sheet with your heads of garlic. Roast at  400°F for 30–35 minutes, until cooked through.  3. Once the vegetables cool slightly, add to a food processor with  the remaining ingredients and purée ingredients until slightly smooth.  Squash Soup with Tofu This soup recipe is a winter staple because it includes tons of orange vegetables and heal-ing spices to support immune health. It’s also beautifully warming and thoroughly cooked to support digestion in colder winter months. The tofu can be omitted, but we like that it adds 15 g of protein per serving. Ingredients » 1 large squash (butternut, acorn, delicata, and buttercup all work well)   » 1 onion, chopped» 1 orange pepper, chopped» 4 cloves of garlic, finely chopped» 1 Tbsp coconut oil or avocado oil» 1 can of organic BPA-free coconut milk» 1  Tbsp curry powder » 1⁄4 tsp chili flakes (optional)» 6 c bone broth, or organic vegetable or chicken broth» 1 package organic tofu» Seasoning of choice and sea salt and fresh ground pepper to taste Instructions  1. Preheat the oven to 400°F.  2. Cut your squash in half and lay it face down on a baking sheet.  3. Drain tofu and cut into small cubes. Spray or lightly drizzle with coconut or avocado oil, sprinkle with spices of choice, and bake in the oven along with the squash for 30 minutes while you prepare your other ingredients.  4. Add the onion, garlic, and spices to a preheated large dutch oven on medium–hot. Cook until translucent and fragrant.  5. Remove the squash from the oven and carefully scrape out the flesh of the squash. Add it to your pot along with the chopped pepper and cook for 5 minutes, stirring often.  6. Add the bone broth, cover, and let simmer for 30 minutes.  7. Add your can of coconut milk and use an immersion blender to purée your soup. Top with tofu cubes and hemp seeds (optional). 

Digestive Enzymes vs Digestive Bitters – Which Should You Choose?

Digestive Enzymes or Digestive Bitters
Is your digestion system working optimally? Even though we eat every day, most of us do not know what normal digestive function looks like. How do you know if your symptoms are a result of your body digesting food, or the opposite? Digestion is the process of breaking down food so that your body can used the nutrients for various organ functions. When you eat, the food travels from your mouth through the esophagus, and into the stomach. It will move through the small intestine and large intestine (colon) before exiting via the anus. But that’s not all – your pancreas, liver and gallbladder all play important roles in your ability to digest and absorb the nutrients properly. When digestion issues occur, it may be a sign that one of these organs need extra support. Normal Digestive Sensations Having 1-3 easy bowel movements per day Bloat or gas after eating foods high in sulfur (ex: onions, beans, garlic, lentils, asparagus) Feeling fullness after a large meal Abnormal Digestive Sensations Feeling bloated after only a few bites of foods Nausea after eating Bloat or gas after every meal Acid reflux Stomach pain or cramping Mushy or lumpy stool Solving Abnormal Digestive Symptoms If you are experiencing abnormal digestive symptoms on a regular basis, you may want to consider supporting your digestive system strategically. From a holistic perspective, taking digestive bitters and digestive enzymes before meals are popular options. Digestive Bitters Digestive bitters are a blend of herbs that will simulate digestion – everything from the production of stomach acid, to stimulating the liver, to producing your own digestive enzymes to break down food. Our bodies have bitter receptors in the mouth, so when you taste these herbs, digestive juices and enzymes receive a kickstart and run more smoothly. As a result, symptoms like bloating, gas and indigestion can be eased. These tinctures consist of bitter herbs soaked into organic alcohol, creating a potent extract. You only need 1-2mL of this tincture before meals to experience amazing effects! Unlike digestive enzymes, digestive bitters can be taken long term because the body will not become dependent on them. Digestive bitter blends: St. Francis Canadian Bitters 100mL, Botanica Digestive Bitters 50mL Bitter herbs: dandelion, artichoke, chicory root, gentian root, licorice, burdock Digestive Enzymes While digestive bitters encourage your body to make its own digestive enzymes, you may choose to supplement directly with a blend of digestive enzymes. Enzymes are responsible for chemically breaking down food in the digestive tract in order to be fully absorbed. The pancreas makes many of these enzymes naturally and sends them to the intestines, where most of the absorption occurs. However, certain health conditions such chronic pancreatitis, can interfere with this production. Without sufficient enzymes, you cannot absorb nutrients, even if you have a healthy diet. For those who have poor digestion or malnutrition, digestive enzymes can be supplemented to help your own enzymes. The main types of enzymes are amylase, lipase and proteases, which break down carbohydrates, fats and proteins, respectively. Some blends may also include hydrochloric acid (HCl), making it a great option for those that experience heartburn due to low stomach acid. Digestive enzyme formulas can also contain ox bile, which is needed to break down fats. People who have had their gallbladder removed will have difficulty storing bile, and may want to supplement with a digestive enzyme containing extra bile. There are many formulas available – finding the perfect one will depend on your specific digestive needs. It is important to take digestive enzymes before or right after eating, so that they have time to break down the food. It is not recommended to take these enzymes long-term, as it can affect your body’s ability to produce its own. Instead, use them when digestive symptoms are flaring up, or to combat a deficiency caused by a specific health condition. Digestive enzyme formulas: Enzymedica Digest Gold 45 Capsules, NOW Super Enzymes 180 Capsules A Permanent Solution? While both digestive bitters and digestive enzymes offer relief from digestive issues, they are not a primary treatment. They can be used to boost the digestive process, but if symptoms persist, please consult your primary health practitioner. Author Grace Tien is a dietetics and holistic nutrition grad. She creates sustainable, delicious meal plans to help clients with their health goals. Grace specializes in nutrition for healthy periods, you can find out more at @gracetien.ca on Instagram.

Healthier Sugar Alternatives – Do They Exist?

sugar alternatives
Take a moment and think about this: how many high-sugar foods do you eat in a day? Protein bars, cereals, smoothies, juices, lattes, kombucha…not to mention obvious ones like cookies and cake. Many of these foods are part of our daily diet, even among the “healthiest” nutritionists and dietitians. While it may seem unfathomable to cut out all these foods in the name of health, we have some good news for you: sugar is not the enemy! Cutting out all these delicious foods is not necessarily healthy. There are so many options for sugar these days, and healthier alternatives do exist. Why sugar-free options are not the solution    If you have a way of getting that sweet taste without consuming sugar, would you make the switch? You may be familiar with some popular artificial sugars (sugar-free options), such as maltitol, erythritol, aspartame, Nutrasweet, Sucralose, Splenda and Acesulfame K. When they first came out onto the market, sugar-free alternatives were all the rage. After all, they provided that sweet taste without any calories. They were deemed safe for diabetic patients and those who were cutting sugar out of their diet for health reasons. The truth is, sugar-free options are called “sugar-free” because they are made from artificial substances that your body does not recognize. Your body cannot digest it, so it passes straight through the digestive system. And while these artificial sugars do not stay in the body, they can wreak havoc while passing through the digestive tract. These toxic compounds have been linked to changes in the gut microflora, obesity, cardiovascular diseases, increased inflammation and even insulin resistance. Healthier sweeteners to try On the other hand, natural sugars are easy for your body to digest, and are often filled with other minerals and vitamins that are nutritious. Yes, this means that your sugar can be healthy too! Coconut sugar Also known as coconut palm sugar, coconut sugar is made from the sap of the coconut plant. It contains many minerals like zinc, iron, calcium and potassium, as well as polyphenols and antioxidants. Unlike white sugar, coconut sugar has a low glycemic index and will not cause a huge blood sugar spike. Best options: Ecoideas Coconut Sugar Organic 454g, One Earth Coconut Sugar 1.5kg Raw honey Unpasteurized (raw) honey is a powerhouse of nutrients. It is traditionally used for its medicinal effects for wounds, colds and infections. Raw honey is antibacterial and antifungal – you can use it to kill pathogens, topically or internally. It works great as a cough fighter or to soothe sore throats. Even if you’re not sick, adding a teaspoon to your cup of tea tastes delicious! Best options: Dutchman’s Gold Raw Honey 1kg, One Root Raw Wildflower Honey 1kg Maple syrup Pure maple syrup is another natural sugar that contains many minerals. It is a rich source of manganese, riboflavin (vitamin B2), copper and calcium. You can bake with maple syrup, or add it to your coffee every morning. However, please note that commercial pancake syrup and pure maple syrup are very different. When looking for a good quality maple syrup, check the ingredients and make sure “maple syrup” is the only ingredient in the list. Bonus points if it comes from a farm! Best options: Canadian Heritage Organic Maple Syrup 250ml, Benefits by Nature Maple Syrup Organic 1L Incorporating sugar into a healthy lifestyle Sweets and desserts may be the first foods that people tend to cut out when starting a new diet. But once you cut out all sugars, this diet is very difficult to maintain. Temptations are everywhere. Donuts at work, birthday celebrations, your best friend’s baking…there will be countless others. It is for this reason that cutting out all sugars is not a long-term solution. Sugar can be part of a healthy lifestyle – it’s all about which options you are choosing! Author Grace Tien is a women’s health holistic nutritionist. She helps her clients optimize their nutrition habits so that they can get rid of afternoon slumps and live each day full of energy. Grace specializes in nutrition for healthy periods, you can find out more at @gracetien.ca on Instagram.

Why you should keep ginger chews in your purse

Why you should keep ginger
When you think about your daily purse essentials, you probably think of having your phone, wallet, keys, lip balm…but have you thought about keeping something for emergencies when you’re not feeling well? Some might call it being over-prepared, but you can’t predict the next time you start to feel a little run down or under the weather. It’s the worst when you’re out of your house and unprepared to start treating your symptoms right away!   The solution? It’s as simple as keeping a few ginger chews in your bag. Ginger is the perfect herb to keep on hand for many unpleasant occasions. Not only is it anti-inflammatory, antiviral, and antibacterial, but you can also often find them as sweet-tasting ginger chews or candies. This means that your ginger stash can be part of your emergency medicine bag as well as your go-to snack option. What’s so good about ginger chews? Soothes nausea Whether you’re in your first trimester of pregnancy, feeling carsick, or just eating something that has gone bad, ginger is the best remedy to keep on hand for these uncomfortable symptoms. Ginger contains active compounds that relax the muscles in the gastrointestinal tract, blocking the body from producing more nausea-inducing chemicals. It is extremely effective and has even been recommended by doctors to help chemotherapy patients deal with nausea. Relieves period pain As a powerful anti-inflammatory herb, ginger can protect against the inflammatory chemicals that cause period pain. Having a small number of inflammatory prostaglandins is normal, but in the cause of extreme period cramps, there is usually an overproduction of inflammation. Ginger is one of the most studied herbs to decrease inflammation and alleviate period pain. Its effectiveness has even been compared to that of nonsteroidal anti-inflammatory drugs (NSAIDs) like Aleve and Advil. Reduces bloat Have you ever felt your tummy stick out after a large meal? Feeling bloated after a big meal is common and normal, but bloat and indigestion can occur even if you are not completely full. This uncomfortable feeling of stomach distention can feel leave you feeling tight and unable to go about your daily life. Although some carbonated drinks are known to cause bloat, sometimes you don’t know the cause of your bloat until after you have already eaten. To decrease the chances of unwanted bloat from creeping up, stock up on ginger chews. With ginger in your purse, you can rest assured that your digestion system will be running smoothly, even when you are eating unfamiliar foods at restaurants. Ginger has a calming effect that soothes the digestive tract, alleviates gas and improves blood circulation, making your bloat disappears faster. Fight the first sign of a cold or flu Many cold and cough medicines contain ginger as an ingredient, but why not go straight to the source? As soon as you feel your first sniffle or scratch in your throat, ginger can be used to fight the infection. Ginger chews and crystallized gingers have enough ginger content to exert their antiviral and antibacterial properties. You can also boost your immune system by opting for fresh ginger shots or sipping on hot ginger tea as soon as you suspect an illness. Best options for ginger chews: The Ginger People Gin Gins Chewy Ginger Candy Original 128g Best options for crystalized ginger (candy): The Ginger People Organic Crystallized Ginger 112g Still not convinced about the benefits of ginger? Even though you can buy ginger in capsule form, finding it in chewable or candy form is tastier. The best part of keeping ginger in your purse is that it comes in delicious options. If you tend to want to chew on gum or eat something sweet when you’re bored, ginger candies or chews can help settle that craving while providing you a boost of immune health. Since the ginger is a little spicy, it’s hard to eat more than the recommended serving! Author Grace Tien is a women’s health holistic nutritionist. She helps her clients optimize their nutrition habits so that they can get rid of afternoon slumps and live each day full of energy. Grace specializes in nutrition for healthy periods, you can find out more at @gracetien.ca on Instagram.

Is your smoothie healthy? 3 ways to make sure your smoothie is as nourishing as you think it is

3 ways to make sure your smoothie is as nourishing as you think it is
While we’re enjoying the last of the hot weather, long days and cold drinks, it’s a good time as any to make sure we are enjoying them to the fullest. There’s something about summer that just makes smoothies taste more refreshing, so here at Healthy Planet, we will be making them as much as we can before the warm weather ends. However, not all smoothies are healthy, despite what their advertising and claims may tell you. With these simple tips, you can rest assured that your smoothies will taste delicious and while nourishing your body with essential vitamins and minerals.   3 simple rules to make a healthy smoothie  Use coconut water or water instead of concentrated juice Many smoothie makers add concentrated juices to their smoothies to make up the bulk of the flavour. But the concentrated juices they add may contain added sugars and preservatives that you may not be aware of. The safest bet is to ask for or use coconut water (no sugar added, it should be slightly sweet naturally) or just plain water. If it is a good combo of fruits and vegetables, you shouldn’t taste much of a difference. Rather than relying on concentrated juice, opt for smoothies with frozen fruit as the main flavour. Unsweetened coconut water option: Blue Monkey Organic Coconut Water 1L   Add at least one source of fat in your smoothie Having lots of fruits in your smoothie isn’t the end of the world, but if your smoothie is only made up of fruits, your blood sugar may quickly spike and drop. If you’ve ever felt hungry or tired right after drinking a “healthy” smoothie, you may have experienced a blood sugar roller coaster. In order for a smoothie to have some sustenance, you need to add a little source of healthy fat. This helps slow the absorption of sugar into the body, so you stay full longer and still get that yummy flavour. Healthy fat options to add to your smoothies: ¼ avocado 1 tbsp nut butters 1 cup coconut milk ½ tbsp chia or flax seeds Do not replace a whole meal with a smoothie unless absolutely necessary Ideally, your meals involve some chewing action. Your digestion thrives when you take the time to chew your food properly, and even though you might not feel it, a smoothie containing lots of fruits and vegetables still requires optimal digestion so that you absorb all the nutrients. The process of chewing helps your digestive system release digestive juices and enzymes, which are needed to break down the foods in the smoothie. You can eat a little snack with your smoothie, or take the time to chew your smoothie, at least in the first few bites. It makes a big difference in how you digest it! How to keep smoothies a part of your healthy routine Even though smoothies should not replace meals, if you’re on the go and a smoothie is the only thing you have time to drink or eat, it’s better to have a smoothie than skipping a meal! Make sure you are adding in a source of healthy fat and protein to get the same optimal nutrition you would get in a regular meal. With strategic planning, you can up-level your smoothies and make them work for you! Author Grace Tien is a women’s health holistic nutritionist. She helps her clients optimize their nutrition habits so that they can get rid of afternoon slumps and live each day full of energy. Grace specializes in nutrition for healthy periods, you can find out more at @gracetien.ca on Instagram. 

Spring Chickpea Salad

Healthy Planet is back with @sabrinavirdee and dropping yet another healthy recipe for the family. The ultimate side dish or a stand alone star, the Spring Chickpea Salad can be used in any setting! Lunch, dinner or a snack, you choose! #livelifehealthy⁣ Spring Chickpea Salad⁣Serves 4-6⁣INGREDIENTS⁣1 can of Kidney Beans drained and rinsed⁣1 can Black Beans drained and rinsed⁣1 can Corn drained (fresh corn if possible)⁣1 can of Chickpeas drained and rinsed ⁣½  Red Bell Pepper diced⁣½  Orange Bell Pepper diced⁣½ medium Red Onion finely diced⁣½ cup fresh Cilantro finely chopped ⁣2 Jalapenos seeded and finely chopped  (optional⁣)1/8 cup Apple Cider Vinegar ⁣¼ cup Olive Oil ⁣½ tsp Sea Salt⁣¼ tsp ground Black Pepper⁣   ⁣DIRECTIONS⁣1. In a large mixing bowl, add all of the ingredients and toss to combine. Taste and adjust as necessary until the flavors really pop—I usually add another teaspoon or two of vinegar.2. Cover and chill to marry the flavors—preferably overnight or at least 2 hours. Serve in individual bowls as is, or with a protein of choice!⁣⁣OTHER FUN WAYS TO ENJOY! ⁣1. Top with avocado’s for some healthy fats ⁣2. Pile it onto nachos or serve it as black bean salsa with tortilla chips.⁣3. Use it as a filling for burritos or quesadillas (leaving as much of the liquid behind as possible)⁣   Recipe created by: @sabrinavirdee

Fudgy Black Bean Brownies

Fudgy Black Bean Brownies!⁣⁣Who doesn't love something sweet from time to time? What if we told you that not only can you satisfy your sweet tooth with INSANELY moist chocolate brownies, you can do it guilt free!⁣⁣@sabrinavirdee dropped off this recipe that is FOR SURE going to have the family cleaning their dinner plates in anticipation. Don't take our word for it, but a scoop of Vanilla Ice Cream pairs up pretty well with a warm Brownie! Let us know what you think below! It's Brownie Time! #livelifehealthy⁣⁣ Fudgy Black Bean Brownies⁣INGREDIENTS⁣1 15-oz can Black Beans rinsed and drained⁣3 large eggs (local if possible)⁣3 tbsp Coconut Oil ⁣1 tsp Vanilla Extract⁣
¼ cup Unsweetened Cocoa Powder⁣
⅔ cup Coconut Sugar ⁣½ tsp Baking Powder⁣¼ tsp Salt⁣½ cup Semi-Sweet Chocolate Chips ⁣ ⁣DIRECTIONS⁣1. Preheat the oven to 350 degrees2. Puree black beans in a food processor, until a rough paste. ⁣3. In a large bowl, mix together the bean puree, eggs, oil, and vanilla. ⁣4. In a separate bowl, combine cocoa powder, sugar, baking powder and salt⁣5. Add the dry ingredients to the black bean mixture then stir in chocolate chips.
⁣6. Grease an 8×8 or 9×9 inch pan and pour in batter and bake for 30 to 35 minutes, or until the edges are visibly cooked and the center doesn’t jiggle much when you shake the pan (a toothpick may still come out a little gooey, that’s fine!)⁣7. Allow brownies to cool before cutting.⁣ Recipe created by: @sabrinavirdee

Mango & Coconut Anti-Inflammatory Smoothie

Mango & Coconut Anti-Inflammatory Smoothie!⁣⁣The change of season is here! Longer days, warmer temperatures and a sense that the world is slowly getting back on schedule. @sabrinavirdee is rolling out a delicious treat that can be enjoyed anytime of the day. By adding natural ingredients along with a bit of love, you will be cooling down in no time with a cold smoothie in hand! Add Kaizen Naturals Vanilla Protein Powder and help build muscle, repair tissue! Check out past recipes to put together a full day of eating, snacking and enjoying time with your loved ones and friends! #livelifehealthy⁣⁣Mango & Coconut Anti-Inflammatory Smoothie⁣Serves 1⁣INGREDIENTS ⁣1½ cups Frozen Mango ⁣½ cup Frozen Pineapple ⁣½ cup Coconut Milk ⁣1 tsp Turmeric Powder⁣1 cup of Cold Water⁣1 scoop of Vanilla Protein Powder *optional ⁣⁣DIRECTIONS1. Add all your ingredients into your blender and mix until you have a smooth and creamy consistency. Add more water for desired thickness! Enjoy!⁣ Recipe created by: @sabrinavirdee

Pecan Pie French Toast

For those of you who don’t know me, my name is Cass. I am a Holistic Nutritionist obsessed with creating healthier favourites for both myself and my followers. I am known on Instagram as @the_nourishingproject, check it out if you want to see more of my favorite creations. I am a sucker for all things baking, making, creating and of course styling and taking photos of these creations before I indulge in what I have created. I love finding a normally high sugar/processed, but delicious recipe and transforming it into a nourishing treat/meal with nutrient dense ingredients and of course, lower sugar! Raise your hand if you’re favourite meal is breakfast?! (Immediately raises hand).  I have always been a pancake and waffle lover, but believe it or not, I had my first French Toast about 2 years ago. I know, I know, who am I? I always thought French toast was puzzling, but what’s not to love? Soft inside and crispy outside, cinnamon, maple syrup and you can pretty much make any flavour you want. Today I chose PECAN! If you love French toast, pecans and coconut whipped cream then you are in for a treat. This is the perfect recipe for any morning, weekend or holiday brunch. Christmas is just around the corner, just saying!  Step inside my kitchen and enjoy making and eating this dish as much, or even more than I do! Be sure to make extras to throw in the freezer and then reheat in the toaster for a quick, satisfying breakfast or snack. The best part about this is you can make it sweet or savoury. Today, I’m feeling sweet. So Let’s get started and fire up the pan!   Ingredients: Coconut Whipped Cream 1 can coconut cream unshaken and refrigerated overnight or for at least 6 hours. (insiders tip, lay the can upside down in the fridge so all the cream sits at the top when you open it!)  ¼ cup gluten free tapioca flour  1 tsp organic vanilla extract  French Toast 6 slices gluten free bread of choice (any bread is ok, I just love gluten free bread!) 6 organic eggs (local is always the way to go if possible!) ½ cup + 2 tbsp coconut milk  1 tbsp ground cinnamon pinch of ground sea salt  Pecan Pie “Syrup”  1 cup organic chopped pecans 4 tbsp organic canadian maple syrup 2 tbsp organic coconut oil 1 tsp ground cinnamon Directions: Coconut Whipped Cream Open can and carefully scoop the top layer of coconut cream from the can. If you skipped the refrigerator step, do yourself a favour and put it in the fridge! The top layer should be solid, this is what will make the whipped cream. Transfer solid layer into a chilled mixing bowl. Keep the remaining liquid from the can for later. I like to freeze them into an ice tray and use them in smoothies and even soups/curry’s. Whip the coconut cream until smooth, using an electric mixer. You can also refrigerate the mixer ahead of time. Whip for 1 minute. Add rest of the coconut cream ingredients to bowl and continue to whip until soft peaks form. Cover & putstore in fridge. French Toast Lightly oil a large pan over medium heat with coconut oil. In a medium bowl, whisk together the eggs, coconut milk, cinnamon and sea salt Dip each slice of bread into the egg mix, making sure the full piece is covered/soaked in the mixture. Pan fry each slice of bread until egg coating is cooked, I find the time varies considering how much egg mixture the bread has soaked up, so be sure to check. Serve French toast on a plate and cover with pecan pie “syrup”. Pecan Pie “Syrup”        1.   In a small pot, mix together syrup, coconut oil, cinnamon and chopped pecans. Over medium heat, cook until warm. Pour over French toast when cooked. Tips on how to store: Refrigerator: Store in airtight jar or container, glass is best (I find the taste changes in plastic after 2 days). Use up within 3 days. Reheat in toaster.  Freezer: Store in airtight jar or container, freezer safe glass is best. Good for up to 2 months depending on your freezer quality. Reheat in toaster. *I like storing mine in a freezer safe glass container in the freezer. I will then take out a few at a time (or more) and keep in the fridge (glass container as well) for easy access. I highly recommend reheating the French toast slices in a toaster or oven. Toaster is fastest.  Follow @healthyplanet for more Health & Wellness recipes! from yourself. You can also follow me @the_nourishingproject on Instagram for pastmore Health & Wellness Recipes Happy sweet eatin’ from yours truly, Cass (@thenourishingproject)
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