Caven Nutrition Group

Ottawa’s Experts in Weight Loss Nutrition, specializing in healthy and sustainable weight loss, digestive issues, hormonal health, and stress

coconut

Coconut & Chocolate Bars!

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When it gets cooler, a lot of our client tell us they crave sugar and other ‘comfort’ foods. These bars give you a no sugar hit of healthy fat and chocolate.

Ingredients:

– 3 cups of shredded coconut flakes (go for sulphite free)
– 1 cup of melted coconut oil
– 2 tbsps of Unsweetened Yoso Coconut Yogurt
– 1/4 cup xylitol/ monk fruit extract (or less) or Stevia to taste
– 1 dash of vanilla extract OR you can scrape out some vanilla bean pod if you have it!
– 1 handful of Krisda sugar free chocolate chips for topping

How to:

1. Melt your coconut oil, then mix all your ingredients together (coconut,coconut oil, yogurt, Xylitol, vanilla extract) except for the chocolate chips and voila! If the batter is not wet enough, melt a bit more coconut oil or add a touch more yogurt.

2. Pour in a loaf pan lined with parchment paper and top with the Krisda chips.

3. Place in the freezer for at least an hour and then cut into bars.

These bars last in the fridge for the week and you can keep the rest in the freezer!

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Move over macaroons, we have a Chocolate Coconut Oil Square Recipe to share!

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If you are pressed for time these quick and easy chocolate squares are great for a quick treat! These chocolates are silky, melt in your mouth goodness and are good for you.

Ingredients:
2/3 cup of coconut oil
2/3 cup cocoa powder
1/3 cup maple syrup (honey may be used)
½ tsp vanilla
Pinch of Himalayan salt

And make them like so:

1. Melt the coconut oil in a small saucepan.
2. Once melted, add the remaining ingredients.
3. Mix thoroughly.
4. Pour into a parchment lined pan or cookie sheet.
5. Allow to cool in fridge for 4-6 hrs or until set.
6. Break into pieces and store in the fridge.
7. ENJOY!
You can get creative and add nuts, dried cranberries or mint oil!

Appetizer Roundup!

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With the holidays just around the corner, we thought it would be nice to give a bit of a recipe round up. But then we thought wouldn’t it also be wonderful to give you at least one new idea too. I find that around this time of year we are all presented with cheese platter, after cream cheese based dip, after cheese platter. So a little while back while hosting a nothing but vegetables party (strange theme I know) I started playing around with the idea of making a dairy free warm spinach dip. While experimenting I came up with a Gluten Free, Dairy Free, Vegan Spinach dip, it was served with vegetable sticks and gluten free seed crackers and it was a huge hit!

– Brittany Gordon

Ingredients:
1 package of extra firm silken tofu
1 bouillon cube veg. GF
1.5 tbsp garlic powder
1 tbsp Braggs soy sauce
1/4 tsp cayenne pepper*
2 green onions diced
1/2 cup diced and steamed spinach
2 tbsp lemon juice
Black pepper to taste

Directions:
Steam chopped spinach. You will need at least twice as much raw spinach, if not more, to yelled 1/2 cup steamed. Set aside to cool. If you are pressed for time chopped spinach from the freezer section works fine, but be sure to drain the liquid.
In a blender mix together the first 7 ingredients. While they blend squeeze 2tbsp of fresh lemon juice and dice the green onions (white and green parts).
Place tofu mixture in a medium bowl and fold in lemon juice and green onion. Once nicely mixed together add in the cold steamed spinach mix vigorously to make sure the spinach breaks up and is evenly distributed in the dip.
Chill for an hour to let set. Serve with rice crackers, pita bread or vegetables.
*with 1/2 tsp of cayenne the mix is pretty very spicy. If you or your guests are spice adverse I would recommend lowering this amount to 1/8 tsp.

Here are some easy and treats and appetizers we have posted on our blog in the past. These are great healthy ideas for when you are hosting that inevitable holiday party or participating in a cookie swap:
Roasted Chickpeas (https://cavennutrition.com/roasted-chickpeas-are-a-perfect-snack-and-these-maple-roasted-ones-are-a-hit/)
Chocolate PB&J Cups (https://cavennutrition.com/roasted-chickpeas-are-a-perfect-snack-and-these-maple-roasted-ones-are-a-hit/)
2. Chocolate PB&J Cups (https://cavennutrition.com/pb-and-j-chocolate-cups-you-can-make-at-home/)
3. Chocolate Protein Chickpea Cookies (https://cavennutrition.com/chocolate-fermented-protein-powder-chickpea-cookies/)
4. Zucchini Fritters (https://cavennutrition.com/zany-for-zucchini-fritters/)
5. Nut free treats: http://cavennutrition.com/looking-for-a-nut-free-healthy-snack-check-out-a-recipe-we-shared-at-kids-day-kanata-this-weekend/
6. Gluten Free Cookies: https://cavennutrition.com/lyndas-gluten-free-cookie-recipe-a-must-try/
7. Coconut Truffles: https://cavennutrition.com/the-many-health-benefits-of-coconut-oil-on-ctv-morning-live/
Hope these ideas help to make your holiday season healthy, tasty and fun!

dips

Breast Cancer Action Event – Shake Your Booty Event Recipes!

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We had a great time 2 weekends ago at the Danceathon at the Greenboro Community Centre! Here are the recipes we had samples of

We handed out some protein and greens samples and had a great time! Below you will find the recipes from the event for our treats.

samples

Coconut Flour Brownies (with secret ingredient–zucchini!)

Ingredients:

-1/2 cup butter or coconut oil
-1/2 cup cocoa powder
-6 organic eggs
-1 TBS Stevia to taste or ½ cup raw honey melted ( Stevia is strong so mix it in sparingly and taste the batter)
-1/2 tsp. salt
-1/2 tsp. baking powder
-1/2 tsp. vanilla extract pure
-1 cup coconut flour
-3 small grated zucchinis ( you can use either the fine side of the grate or the thicker side people use for cheese)

Directions:
1. Melt the butter or oil in a saucepan. Stir in the cocoa powder and remove from heat.
2. In a large mixing bowl, beat eggs, honey, salt, baking powder & vanilla.
3. Pour cocoa/butter or oil mixture into the egg mixture and mix well.
4. Add flour and whisk until there are no lumps (I find using a hand mixer works great).
5. Add zucchini and mix well.
6. Pour into a 9×13 pan. Bake at 350 degrees for 14-18 minutes. (It took mine 15 minutes to be done.)

Banana Bread
Ingredients

• 4 bananas (2½ cups mashed about)
• 4 eggs
• ½ cup coconut milk ( more if needed if batter is to
• 4 tablespoons coconut oil, melted ( use more if needed)
• ½ cup (75 grams) coconut flour
• ½ cocoa or cacao
• ½ teaspoon cinnamon
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• pinch of sea salt

Directions
1. Grease one 9″x5″ loaf pan with coconut oil or use a muffin pan, preheat the oven to 350ºF.
2. In a large bowl combine the mashed bananas, eggs, coconut oil, vanilla extract and nut butter until fully combined. I used a wooden spoon.
3. Add the coconut flour, cacao, cinnamon, baking soda, baking powder, and sea salt to the wet ingredients and mix well.
4. Pour the batter into the prepared pan and spread it evenly.
5. Bake in the preheated oven for about 40 minutes if using a square pan, or 45 if using a muffin tin. A toothpick inserted into the center should come out clean. Baking times may vary.
6. Remove from oven and allow to cool on a wire rack for about 30 minutes.

The Many Health Benefits of Coconut Oil on CTV Morning Live!

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Get your daily dose of coconuts folks!

Although many have avoided coconut oil because of it’s high saturated fat content, these saturated fats are not like the others. Containing over 50% lauric acid, the MCFA (medium chain fatty acids) are a wonder for your health!

Check out our live segment on CTV Morning Live here!

Some (of the many!) Benefits of Coconut Oil

  • Helps to speed weight loss when consumed daily; coconut oil has thermogenic properties which actually help you burn fat and boosts your metabolism
  • Improves cholesterol ratios by increasing the good HDL cholesterol in the blood and reduces LDL
  • Can also positively affect our hormones for thyroid and blood-sugar control
  • Promotes healthy brain function; research has shown the MCFAs can improve Alzheimer’s symptoms
  • Maintains healthy and youthful looking skin
  • Antibacterial/fungal properties can help to fight off yeast, fungus and candida

What to look for when purchasing?

  1. Quality: Certified Organic when possible to avoid harmful chemicals
  2. Processing: Look for Virgin, Unrefined, Centrifuged or Cold Pressed; avoid refined, bleached, and deodorized
  3. Packaging: Glass container is important as oils tend to leach toxic chemicals from plastics

Here are some brands that we like: Ojio, Artisana, Maison Orphee, Nutiva (only glass bottle), St. Francis.

Practical Uses for Coconut Oil
1) Beauty: Oil Pulling for dental health/hygiene, body moisturizer, natural deodorant
2) Baby Care: natural diaper cream, great for eczema and cradle cap
3) Kitchen Use: Cooking, baking, adding to smoothies, or even eat tbsp as snack!

Try this delicious recipe!

Raw Coconut Lime Macaroons
Makes 10-12.

Ingredients:IMAG2868
3/4 cup almond flour
1 3/4 cups shredded unsweetened coconut
1/4 cup raw honey
1/4 cup coconut oil, melted
2 tsp GF vanilla extract
Zest of 1 lime
Pinch of sea salt

Directions:
1. In a bowl, combine the almond flour and shredded coconut (reserving ¼ cup for rolling in).
2. In a separate bowl, mix together the honey, coconut oil, vanilla, lime zest and salt until well blended.
3.Add the honey mixture to the dry ingredients and stir until well combined.
4. Using a rounded teaspoon measure, roll rounded scoops between your palms until spherical. Gently roll in shredded coconut until well coated and place on a tray in the fridge overnight (or at least 3-4 hours).
5. Store in the fridge or freezer for a quick, nutritious snack on the go!

 

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