healthy fat

Help Yourself Detox from Sugar on CTV Morning Live

November 3, 2017 by Rachel

For many of us the leftover candy at work and at home on the week of Halloween can put us out of balance.

Rachel Caven has some ideas on how to bring to all back to balance and help yourself detox from sugar. Catch the segment HERE.

For Recipe inspiration look HERE.

Halloween Blood Sugar Balancing Recipes

October 31, 2017 by Rachel

The amount of sugar in treats at Halloween can be down right frightening. If you’re looking for a way to help with cravings after the one piece of chocolate we have 2 recipes that can help you out!

Awesome Apple Chia Seed Pudding

Ingredients
• 2 tablespoons of chia seeds
• ½ cup coconut milk or other non dairy beverage
• 1 tsp cinnamon
• ½ tsp nutmeg
• 1 tsp of ginger (if you have freshly grated ginger go for it!)
• 1 tsp allspice
• 1 tsp vanilla extract
• 1 pinch of salt
• 1 Generous tbsp of raw honey
• 1 small apple chopped
• Coconut flakes and walnuts (Optional)

Directions:
1. Mix the chia seeds with the non-dairy mixture in a mason jar or glass container.
2. Add spices, cinnamon, nutmeg, ginger and all spice. Stir.
3. Add in your vanilla extract, salt and honey. Mix well and refrigerate overnight.
4. In the morning chop an apple up and add to the chia seed pudding mix.
5. Sprinkle a small amount of coconut flakes and walnuts on the top if desired and enjoy!

Sugar-free Peanut Butter Cookies

Ingredients:

• 1 cup Natural Peanut Butter, or Almond butter
• 1/2 cup of Xylitol or Monk Fruit Extract (can use coconut sugar but Xylitol is best)
• 1 egg
• 1/4 cup of almond flour (can be omitted but it helps the cookies hold)
• 1 Generous handful of dark chocolate chopped or Krisda Stevia Sweeetened chocolate chips
• A dash of vanilla extract

Directions:
1. Preheat oven to 350 F.
2. In a large bowl add ingredients and mix with a spoon until well combined.
3. Roll the batter into balls and flatten with a fork.
4. Bake for about 15 to 20 minutes until the bottom is slightly browned.
5. Let cool and eat on Halloween!

An Avocado a Day keeps the Doctor Away segment on CTV Morning Live

March 3, 2015 by Rachel

“An avocado a day will keep the doctor away!”

Find out all the benefits of avocado on the segment today and see some awesome tasty recipes! Enjoy!

Health benefits of avocado

1. Monounsaturated fats- heart healthy, decrease cholesterol
2. High in Potassium (same as 2-3 bananas!)
3. Great source of Vitamin E, B vitamins and fibre
4. Delicious and add a creamy texture to recipes!

a. How to tell if they are ripe (not too mushy, stem falls off)
Will ripen in a paper bag or fruit bowl in a couple days if not ripe yet
Trick to keep them fresh in the fridge- store with red onion, and pit in if possible!

Ways to use:
Makes smoothies really creamy, in puddings, guacamoles, use as a spread on bread or a mayo!

Tip- can freeze ripe ones in an ice cube tray for future smoothies!

Here are some recipes for inspiration!

RECIPES

Tuna Salad

Ingredients:
– 1 can light chunk tuna
– 1 to 2 stalks celery
– 1 small onion
– 1 carrot shredded
– 1 avocado
– Salt and Pepper to taste

Directions:

Mix all ingredients together in a bowl and enjoy!

Guacamole

Ingredients
-3 medium avocados, halved
-1 lime, juiced
-1/3 cup red onion, minced
-1 to small clove garlic, minced
-1 to 2 tbsps chopped cilantro
-sea salt and peppercorns, to taste
-dash of cayenne pepper if desired

Directions:

Place the inside from the avocados in a medium bowl and slightly mash with a fork or a potato masher leaving some large chunks. Add lime juice, sea salt salt, peppercorns, cilantro, red onion, garlic and cayenne and mix thoroughly.

Tips:

1. You can add a tomato to this if you like, ensure to deseed so it not too mushy and mince then add it into the mix!
2. If you are serving this at a later time, a great tip to keep the guacamole from turning brown is by placing the pit in the bowl with the guacamole and cover.
3. Mix with store bought salsa as well for

Makes 2 cups.

Avocado Chocolate Pudding

Ingredients
-1 1/2 ripe avocados
-1 large ripe banana
-1/2 cup unsweetened cocoa or cacao powder
-1/2 cup salted creamy or crunchy peanut butter + more for topping
-1/2 cup sweetener of choice i.e. maple syrup, agave, date paste or honey if not vegan (amount will vary with preferred sweetness) or 1/4 Xylitol
-1/4 cup almond milk or other non-dairy milk (slightly more if using dates)

Directions:
Add all ingredients into a food processor and blend until creamy and smooth. Add more dairy-free milk to thin/help blend. Add more cocoa powder for a richer more dense chocolate flavor. Add more of the sweetener of choice to enhance sweetness if desired.Place into a large container and refrigerate for at least 30 minutes for the best cool creamy taste! Keep all leftovers refrigerated!

Chocolate Avocado Frosting

Ingredients
-2 ripe, Fresh Hass Avocados, peeled and seeded, diced
-1/2 cup dark unsweetened cocoa powder
-1 1/2 Tbsp. coconut sugar ground
-1/2 cup agave syrup or honey
-1/2 tsp. vanilla extract

Directions
Into a medium bowl sift together cocoa powder and coconut sugar.
Mash or puree avocados or place in blender then press through a sieve to remove green flecks if needed. Add to the bowl.
Add agave or honey and vanilla extract and whisk until smooth. Refrigerate. Once ready you can ice just about anything, cupcakes to bars to cookies!

Catch the segment here: http://ottawa.ctvnews.ca/video?clipId=562384&binId=1.1164511&playlistPageNum=1