Immune-Strenghtening Soup

After a lot of traveling and the usual hustle-and-bustle of the holidays, my family is feeling a bit under the weather. My 3-year-old daughter and husband have a cough and a cold, and I am feeling a tickle in my throat on the verge of acquiring the virus they likely have. Luckily, Louisa, my 3 month old, is happy and healthy thanks to trusty mama's milk.

I have long-lived by the philosophy, "Let food be thy medicine and medicine be thy food." While herbal tinctures and nutritional supplements are effective, I prefer to start with food as medicine at the beginning of an illness and then add in appropriate natural therapies if needed.

The Health Benefits of this Soup

This soup is full of vital nutrients that support a healthy immune system. The lemon juice provides vitamin C and aids in the absorption of Iron from the green leafy vegetable, kale. Ginger, garlic, and onion are all anti-microbial and anti-inflammatory, which will help fight off the pathogen and decrease the resulting inflammation. I add the garlic at the end (as opposed to sauteeing it in the beginning with the onion) because its anti-microbial effects are most potent when raw. In addition to ginger, garlic, and onions, turmeric is also a potent anti-inflammatory herb. Mushrooms, specifically shitake, have many medicinal properties such as modulating the immune system. The coconut oil contains lauric acid, which is then converted to monolaurin in the human body. Monolaurin has the ability to destroy lipid-coated viruses, such as the flu virus. Miso is a fermented soybean paste that is rich in probiotics, or the "good" bacteria that will help fight infection. It is added at the end to prevent the beneficial bacteria from dying off in the high heat of the soup.

So here is my immune-strengthening soup recipe that is on the menu for tonight. It's easy and very nourishing!

Immune-Strengthening Soup
5 cups vegetable broth
10 cloves of garlic, minced
1 onion, diced
1 bunch of kale, chopped
1 thumb-sized piece of ginger, grated
2 tsps of turmeric (dried or fresh)
1 can of cannellini beans, drained and rinsed
1 cup shitake mushrooms
1 tbsp coconut oil
1/4 cup brown rice miso paste
1/4 cup water

1. In a large soup pot, saute the onion in the coconut oil on medium heat for approx. 3-5 minutes.
2. Add the vegetable broth and bring to a boil. Add the remaining ingredients, except for the garlic and miso, and reduce heat to simmer. Cook for 20 minutes.
3. Add the minced garlic and simmer on low heat for 5-10 minutes.
4. Whisk the miso paste and the water together in a separate bowl. Add to soup pot.

Enjoy and Be Well!

Top 8 Power Snacks

My brother called me and wanted to know some healthy snack ideas ideal for people on-the-go and for the not-so-skilled in the kitchen. So here ya have it- power snacks appropriate for all ages and all lifestyles. A healthy snack always includes protein. This will keep you feeling full longer and help to stabilize blood sugar.

1. Nut and Seed Balls- With the right ingredients, these can be nutrient power-houses. Set aside your sugar-laden powerbars and savor these nut and seed balls. You can make a lot of these in advance and keep them in freezer. Pack a few in tupperware or tinfoil for a healthy snack away from home.

2. Smoothies- If you are falling behind on my recommended 8-9 servings of veggies/day. Smoothies are a great way to get in some greens. Trust me, you won't taste the added spinach or kale if you have plenty of antioxidant-rich berries like blueberries, strawberries and raspberries in the there. Be sure to always include a protein source like peanut-butter or almond butter or protein powder. Here is my smoothie recipe.

3. Ants on a log- This is a childhood favorite. It includes celery topped with a nut butter (peanut butter, almond butter or my favorite, sunflower seed butter) and raisins. A sweet and savory healthy treat! Bonus- an easy way to get a veggie in! Make a bunch of them in advance and store in a tupper-ware in the fridge. Will keep for 3-4 days.

4. Kale Chips- I haven't met anyone who doesn't like these! You may have ambitions to eat kale but don't know how to cook it to taste good. This is a great way to introduce kale into your diet. Trust me on this- they are delicious and SO easy! Click here for my kale chip recipe.

5. Trail-mix- Make your own with raw nuts and seeds and dried berries. Try including walnuts in your mix for an essential fatty acid boost.

6. Baked Goods with Veggies in them: Everyone likes a good muffin...but if you are watching your waist-line or adhering to a lower-carb paleo diet, you can still enjoy these using protein-packed almond flour. Almond flour is one of my favorite flours to bake with because it is full of satisfying protein and heart-healthy fat. You can find it at a health food store. Consider doubling the recipe and store extras in the freezer. Here are some yummy recipes.

7. Hummus- You can't go wrong with hummus. It is made with protein-packed tahini and chickpeas. Dip carrots, snap-peas, celery or rice crackers for a delicious and nutritious snack.

8. Hard-boiled Eggs- Full of essential amino acids, this snack is a protein power-house. Boil eggs for 9-10 minutes. Consider boiling 1/2 a dozen at a time to have plenty for the week. Always opt for organic eggs. Here is why.

Gluten Free Pumpkin Muffins

It's nearing December, but I am not yet ready to give up pumpkin. Pumpkin pie is mine and my daughter's favorite desert. I've also been experimenting with adding fresh roasted pumpkin to chili for a delicious harvest stew. Cece and I just whipped these muffins up in the kitchen and they turned out divine!

Not only are they delicious, but they are packed full of nutrients. The pumpkin provides the immune-supporting Vitamin A. The ground pumpkin seeds are an excellent source of Zinc, which is also good for the immune system. So nice that nature knows what we need at this time of year! And the almond flour and the ground pumpkin seeds are a good source of protein and healthy fat, making them very moist!

You can use fresh or canned pumpkin. I used canned this time because I had it in the cupboard and it was easy.

Gluten Free Pumpkin Muffins

Puree, in a blender or food processor, the following ingredients until smooth:

1/4 cup almond milk
one 15 oz can pumpkin or 1.5 cups fresh cooked pumpkin
1/3 cup grapseseed oil or butter or coconut oil
1/3 cup honey
1 tbsp pumpkin pie spice
1/4 tsp salt
1 egg

In a large bowl, combine and mix together:

1 cup teff flour
1 cup almond flour/almond meal
1/4 cup ground pumpkin seeds (grind in a coffee grinder)
1 tsp baking soda
1 tsp baking powder

Make a "well" in the dry ingredients. Add the pumpkin mixture to the flour
mixture and blend until moistened. Spoon into a greased muffin pan.

Bake at 350 F for 25 minutes.

Makes 12-16 muffins.

Curried Coconut, Squash, and Lentil Soup

This soup is divine. I whipped it up in less than an hour, and the whole family devoured it. Cece kept saying, "mmmm....this is good, mama!" That kind of response to a healthy meal makes my day.

It is a complete meal, as it is packed with protein from lentils, veggies and satisfying fat from coconut milk.

The ginger and curry powder are very warming, which makes this meal ideal for a chilly fall day. And not to mention they are anti-inflammatory, promoting overall wellness. The squash is full of Vitamin A, which is anti-viral and immune-supportive. What more could you ask for in a Fall soup?

Ingredients:

• 1 butternut squash, peeled and cubed
• 1 cup lentils
• 1 tbsp coconut oil (or olive or grapeseed oil)
• 1 cup chopped onion
• 4 garlic cloves, peeled and minced
• 1.5 tsp salt
• 2 tsp curry powder
• 1/2 tsp coriander
• 1/4 tsp ground nutmeg
• 2 tsps fresh grated ginger
  
• 3 tbsps lemon juice
• 1 14 oz can of chopped stewed tomatoes
• 1 can coconut milk
• 1 tbsp maple syrup
• Plain yogurt to top (optional. I used goat yogurt)
• Cilantro to top (optional)
  

1. Cook the squash and lentils in 5 cups of water in a large soup pot until they are tender, about 30 minutes.
2. Heat oil in skillet over med. heat and saute onion and garlic. About 5 minutes.
3. Add onion and garlic to soup pot. Stir in salt, curry powder, coriander, ginger, and lemon. Also add tomatoes.
4. Puree soup with immersion blender or food processor. (Not necessary to totally puree the soup or puree it at all.)
5. Add can of coconut milk and maple syrup to soup pot and mix thoroughly. Add more salt if needed.
6. Top with plain yogurt and cilantro.

The Health Benefits of Coconut

Coconut is a super-food. It is not only delicious, but it also has many health promoting properties. Here are 5 reasons to indulge in the tropical fruit.

1. In the past, coconut has gotten a bad rap due to its saturated fat intake. Saturated fat is most commonly found in animal products. But not all saturated fats are alike. While saturated fatty acids in animal products are long, coconut contains medium chain fatty acids. The size of the fatty acid is important because our bodies respond to them differently. Medium-chain fatty acids are generally considered a good source of energy that the human body finds relatively easy to metabolize. Some studies have shown that medium chain fatty acids can help in the process of excess calorie burning, and thus weight loss. A tablespoon of coconut oil in warm water 15-30 minutes before meals can promote satiety and increase metabolism, thus aiding in weight loss. Coconut adds satiety to your meal, keeping your belly feeling full and happy longer.

2. The oil is also anti-viral. Coconut contains lauric acid, which is then converted to monolaurin in the human body. Monolaurin has the ability to destroy lipid-coated viruses, such as herpes and the flu virus.

3. Coconut is a hypoallergenic food. Rarely do I see sensitivities or allergies to coconut. It is an ideal food for babies and kids, for it is rich in fat which supports brain development. It is a great substitute for those with milk allergies, adding creaminess and satisfaction to meals.

4. Coconut water is full of electrolytes- perfect for quenching your thirst and preventing dehydration. It has more potassium than a banana and 15 times the potassium than sports drinks. It is your natural sport drinks without all that added sugar or high fructose corn syrup.

5. Coconut tastes good! Eating healthy should taste good because otherwise it would not be sustainable. I am always trying to create recipes that both your body and taste buds appreciate. Here are some ways to incorporate it into your diet:

Cook with coconut oil. You can bake with it or saute your veggies with it.

Add coconut milk to smoothies. Simmer rice in it instead of water. Add it to your morning oatmeal.

Creamed Kale
Ingredients:
-1 bunch of kale, chopped (can also use spinach or collards)
-1/2 can of coconut milk
-1 tbsp dijon mustard
-1-2 tbsps rice vinegar
-1 leek
-1/2 onion
-2 cloves garlic
-oil
-salt and pepper

1. Saute garlic, onion, oil and leek in a large saucepan/stew pot. About 5-7 mins.
2. Add coconut milk, mustard, and rice vinegar.
3. Simmer on med heat, covered, about 12 mins. (Kale should be very tender and wilty).
4. Season with salt and pepper.

Add garbanzo beans and serve over a bed of brown rice for a complete meal.

Coconut Balls- These make a delicious protein-packed, sweet snack or desert.
Ingredients:
-1/2 cup dried fruit (I like dried cranberries, raisins, and dates)
-1/2 cup nut butter (I like sunflower seed butter or almond butter)
-1/4 cup sesame seeds
-1/4 cup almonds
-1/4 cup pumpkin seeds or sunflower seeds
-1/4 cup dried coconut flakes (set aside for later)

In a food processor, combine all of the ingredients except for the coconut until it has formed a paste-like consistency. Form into tbsp-size balls and roll in coconut to coat. Store in tupper-ware or freeze.

Sweet Potato and Coconut Dahl
Ingredients:
-1 lb. sweet potatoes, cut into 1/2 inch cubes (I leave the skins on for added fiber)
-1 cup dry lentils
-1 14 oz. can coconut milk
-2 cups water
-1 tsp grated fresh ginger root
-1 tsp. ground cinnamon
-1 tsp. tumeric
-salt and pepper

1. Put the sweet potatoes into a saucepan with the lentils, coconut milk, and water. Bring to a boil, then leave to cook gently, uncovered, for 15-20 minutes, until the sweet potato is tender and the mixture looks thick.
2. Stir in the ginger, cinnamon, tumeric, and salt and pepper. Then cook gently for a few more minutes to blend in the flavors. Can serve by itself or over rice.

*Note that the spices are added after the lentils are tender- if you add them at the beginning, they can prevent the lentils from becoming tender!

Coconut Whipped Cream
This is to die for! A great dairy-free addition to pumpkin pie.
Ingredients:
-1 can full-fat coconut milk, chilled in fridge
-1 tbsp maple syrup
-2 tsps vanilla extract

Combine all ingredients in a mixing bowl. With a hand mixer, blend on high for several minutes until the consistency is whipped cream-like. (Took me approximately 10 minutes).

Sweet n' Savory Forbidden Rice
Ingredients:
-1 cup forbidden (aka black) rice
-1 can coconut milk
-1 cup veggie broth
-1/2 cup raisins
-1 tbsp ground turmeric
-1 tsp cumin
-1/2 tsp red chili flakes
-1 tsp coriander
-2 tsps fresh grated ginger
-1/2 cup raw cashews
-salt, pepper
-cilantro (optional) as garnish

In a medium saucepan, bring coconut milk and broth to a boil. Add rice and seasonings and turn heat to low. Cover. Cook for 20 minutes and then add raisins. Cook for another 20 minutes (until rice is soft). Add cashews and garnish with cilantro.

Healthy Harvest Recipes

It's FALL! This means our favorite fresh berries and tomatoes are no longer readily available. But the good news is is that they are replaced with other delicious harvest goodies, such as pumpkins, squash, yams, and sweet potatoes.

These foods are nutritional powerhouses. They are are packed with beta carotene, a deeply colored red-orange-yellow pigment that converts to Vitamin A. Due to its antioxidant and anti-inflammatory properties, beta carotene is protective against many chronic diseases, such as heart disease, cancer, and arthritis.

The antioxidant properties of squash, pumpkins and sweet potatoes promote a healthy heart. Beta carotene prevents the oxidation of cholesterol in the body. Oxidized cholesterol promotes plaque formation and increases the risk of stroke and heart disease.

Decreasing inflammation is also a "claim to fame" for these fall favorites. These foods are anti-inflammatory, thus reducing your risk of inflammatory conditions, such as arthritis and cancer. Inflammation is thought to be the root cause of many, if not all, chronic diseases. Pro-inflammatory foods include dairy products, wheat/gluten, night shade vegetables, and refined sugar. Anti-inflammatory foods include deeply colored vegetables (ie. pumpkin!) and fruit, lean meats and fish, beans, and nuts.

Here are some ways to incorporate these squash varieties and root vegetables into your diet.

PUMPKIN
Spice-kissed Pumpkin Pie
Need I say more? Everyone likes a good slice of pumpkin pie. This is Cece's favorite desert, which I think is quite appropriate due to her ginger locks. She insisted we have it for her 3rd birthday. Here is an anti-inflammatory (gluten-free, dairy-free) version that is to die for! I used gluten-free ginger snaps for an easy crust (available at Trader Joe's). Click on this link for the delicious pie recipe!

Don't forget to save the seeds and roast them for a healthy snack the whole family will enjoy! Toss with grapeseed oil, curry powder, salt, pepper and nutritional yeast.

SQUASH
Spaghetti squash is one of our favorites. Up until about a year ago, Cece didn't know that real noodles (ie. rice noodles or wheat noodles). When we serve spaghetti squash, she exclaims with joy, "NOODLES! Oh I love noodles!" Toss with pesto or marinara sauce for an easy meal.

Chickpea and Squash Casserole
*Remember to soak the chickpeas overnight and boil until tender.
Ingredients:
-2 cups fresh cooked chickpeas (or 1 can chickpeas)
-1.5 cans unsweetened coconut milk
-1/2 cup brown basmati rice
-1 cup water (to cook brown rice in)
-2 tbsps olive oil
-2 cloves garlic
-1 tbsp curry powder (or tumeric)
-1 tsp dry mustard
-1 tsp ground cumin
-1 tsp ground coriander
-1 tbsp fresh grated ginger
-1 tsp salt
-1 butternut squash, peeled and diced
-1 tart apple, diced
-1/2 cup fresh parsley

1. Preheat oven to 350 F. Lightly oil 2.5 qt casserole dish.
2. Bring 1 cup water to a boil. Add 1/2 cup rice. Let simmer for 40 minutes until soft.
2. Mix chickpeas and coconut milk in a casserole dish. Set aside.
3. Heat olive oil over med heat, add onion and garlic. Add curry powder, mustard, cumin, coriander, ginger, and salt. Saute 3-5 mins until onion is softened.
4. Transfer onion mixture to casserole and add the squash, apple, cooked rice and parsley. Stir to blend well.
5. Bake for 45 minutes or until the squash and apple are tender.

SWEET POTATOES
Sweet Potato and Coconut Dahl
Ingredients:
-1 lb. sweet potatoes, cut into 1/2 inch cubes (I leave the skins on for added fiber)
-1 cup dry lentils
-1 14 oz. can coconut milk
-2 cups water
-1 tsp grated fresh ginger root
-1 tsp. ground cinnamon
-1 tsp. tumeric
-salt and pepper

1. Put the sweet potatoes into a saucepan with the lentils, coconut milk, and water. Bring to a boil, then leave to cook gently, uncovered, for 15-20 minutes, until the sweet potato is tender and the mixture looks thick.
2. Stir in the ginger, cinnamon, tumeric, and salt and pepper. Then cook gently for a few more minutes to blend in the flavors. Can serve by itself or over rice.

*Note that the spices are added after the lentils are tender- if you add them at the beginning, they can prevent the lentils from becoming tender!

Sweet Potato Fries
Preheat oven to 400 F. Simply cut a few sweet potatoes lengthwise into strips. Place on baking sheet. Coat evenly with grapeseed oil, salt, pepper, and a pinch of nutmeg. Bake for 15 minutes. Flip. Bake for another 20 minutes.

Nourishing the Expecting Mama

It's been awhile since I've posted anything. I was busy studying and taking my clinical naturopathic licensing boards. Thank goodness those are out of the way, and now I can focus on my last 6 weeks of pregnancy. This is pregnancy number 2 for me, and it's been pretty similar to the first one: nauseated for the first trimester well into the second and then feeling pretty good throughout.

I recently read an interesting article on NPR entitled, "Baby's Palate and Food Memories Shaped Before Birth." This article has inspired me to do this post. I strongly believe in the premise of this article- that what you eat during pregnancy and lactation can shape your little one's palate. I can remember pumping my breast milk and it would have a green tint to it. Kale flavored milk! And I can't help but think that Cece's love for kale chips started in the womb. Of course, palate-shaping continues well beyond birth when your little one observes what is on your plate. In other words, you can't eat a plate filled with brown and white foods (ie. breads, pasta, mashed potatoes, chicken, etc) and expect your child to indulge in a rainbow assortment of fruits and veggies.

So what to eat during pregnancy to encourage healthy palates in your child? Here are some ideas:

First Trimester
I understand you are feeling ill and the last thing you want is a plate full of cauliflower and kale. Try to eat lots of nutrient-dense small meals/snacks throughout the day. Comfort foods during this time were my favorite. These recipes all contain tasty herbs that will not only please your taste buds but also your little peanut. Here are some ideas:

• Goat Cheese and Pesto Quesadilla: Simply spread some pesto on a brown rice wrap. Fill with shredded goat mozarella and fresh or frozen spinach. Pan fry.
• Sweet Potato Fries: Slice sweet potatoes and top with oil and your favorite herbs. Salt and pepper. Cook at 400 F for 15 minutes. Flip and cook for another 15 minutes.
• Herbed Popcorn: You can make your own and top with herbs or do what I do and buy an organic bag of popcorn and top with nutritional yeast and dill, oregano, thyme, and a pinch of dried red pepper.
• Trail Mix
• Ginger: Crystallized ginger chews are a great remedy for minor nausea. Carry a bag with you and pop a chew at the first sign of queasiness. Sipping on fresh ginger tea can help too. Simply grate some fresh ginger and steep in a cup of hot water.
• Zucchini Eggplant Lasagna: a gluten-free favorite, made with quinoa
  

Second and Third Trimester
You are feeling better now and can focus on more colorful food choices. Here are some ideas:

• Protein is critical! You need about 70 grams of protein per day throughout pregnancy. As a vegetarian, 70 grams can seem daunting at times but I usually get in my daily quota with tempeh, tofu, and beans. See the recipes highlighted in the links. And don't forget about eggs! I eat an egg a day, usually in the form of hard-boiled, which is great for an on-the-go lifestyle.
• Omega 3 fatty acids: I have been eating salmon since I have been pregnant. This is a great option. But in addition to food sources of omega 3s, such as walnuts, ground flax seed, hemp seed, and salmon, I highly recommend a fish oil supplement high in DHA. DHA feeds your developing child's brain. And as a bonus, it has been shown to decrease the risk of post-partum depression in new moms. A tablespoon a day of quality fish oil (free of Mercury) is a nice dose for pregnant women.
• Dark green leafy vegetables: This is where you can get creative. You can whip up my favorite, kale chips, in less than 10 minutes total. Or you can mix in spinach to sauces, casseroles, rice dishes, and even your favorite smoothie. Here is a recipe for my power smoothie. Eating green leafies during pregnancy will shape your child's palate. He or she will come out craving the stuff!
• Protect your veins with blueberries: Maybe its your second pregnancy and you are starting to see those engorged veins crawling up your legs. Or maybe its your first and you have a strong family history of varicose veins and you want to prevent them from getting worse. Blueberries are full of vitamin C and flavonoids, thus increasing blood flow to your legs and strengthening the integrity of your vasculature, especially your veins. Aim for a cup of organic blueberries a day.
  

• Calcium rich foods: Getting adequate amounts of Calcium in the last two trimesters (especially the third) is a must. This is a time where baby will be leaching Calcium from your bones if you don't have enough circulating in your blood from your diet. When most Americans think of calcium they automatically think of milk. BUT, contrary to popular belief, there are plenty of non-dairy sources of calcium out there. Green leafies can be a good source, with the exception of spinach. Spinach contains oxalates, which prevent the absorption of calcium. Here are some low oxalate sources ( ie. full of absorbable calcium) of green leafies: (The sources of calcium are in milligrams per 8 oz cup)
  
• cooked bok choy 330
• cooked collards 300
• cooked spinach 250
• cooked kale 200
• parsley 200
• cooked mustard greens 180
  
• dandelion greens 150
  
• romaine lettuce 40
  

In addition to green leafy vegetables, here are some excellent sources of non-dairy Calcium: (The sources of calcium are in milligrams per 8 oz cup)

• Carrot juice, fresh 57

• Fish, canned salmon eaten with bones 440

• Fish, canned sardines or mackerel eaten with bones 569

• Molasses, black strap 2820, 176.2 per tablespoon

• Molasses, unsulphured 672, 42 per tablespoon

• Sesame butter (unhulled sesame seeds) 1022, 63.9 per tablespoon

• Sesame butter/ tahini from hulled or decorticated seeds 315.2, 19.7 per tablespoon

• Tofu, firm, prepared with calcium 1721

• Avoid your food allergies or sensitivities during pregnancy: You may be wondering what's the big deal with dairy? Well, nothing if you can tolerate it. But, if you have an allergy or sensitivity to it, which can present in many ways (irritable bowel, constipation, diarrhea, eczema, frequent infections, allergies, acne, etc), I recommend you avoid it during pregnancy. It's possible to pass on your allergy to your child in the womb. In addition to dairy, gluten is a big one as well.

Overall, focus on a colorful diet, rich in deeply pigmented fruits and vegetables. And don't underestimate the importance of fat. This is not the time to skimp on the good fat sources, such as avocados, nuts, and salmon. Nourishing YOUR body directly translates to a healthy baby!

Pesto Tomato Bites

Pesto is my favorite summer spread. And it does not need to contain dairy to be delicious. Follow this recipe below for a quick and easy dairy-free pesto. The nutritional yeast is in place of cheese, giving it a creamy (and not to mention a nutritional) boost! Pesto is delicious spread on rice crackers, mixed in quinoa or rice, or even on top of tomatoes. Here is a super-easy appetizer in the spirit of summer.

Dairy-free Pesto
3 cups basil leaves
2 cloves garlic
1/4 cup pine nuts
1/4 cup nutritional yeast
1/4 cup olive oil
Salt and Pepper to taste

Instructions
Place basil and garlic in a food processor and blend until finely chopped. Add the remaining ingredients and process until it is a smooth paste.

Pesto Tomato Bites
Pesto from above
Sugar plum tomatoes sliced in half, length-wise
Mozarella cheese or cheese substitute (optional). I used graded goat mozarella.

Instructions
Preheat oven to broil. Place sliced tomatoes cut-side up on a baking sheet. Spread each tomato half with pesto. Top with cheese or cheese substitute (optional). Broil for 3-5 minutes.

Zucchini Eggplant "Lasagna"

Sometimes you just have a craving for some tasty comfort food...like lasagna. But if you are like me, you want a dish high in protein and veggies and not high in gluten, or empty carbs for that matter. So here is a delicious recipe that is gluten free, vegetarian, and can be made vegan. Instead of noodles, zucchini and eggplant are cut lengthwise to take their place. And the quinoa is extra filling so you won't go hungry after this meal. Quinoa is one of the few grains that is full of protein. Cece has a new found love for quinoa. She calls it "Jaoquin," after one of her friends at day care! She devoured this dish! It really is a crowd pleaser.

Zucchini Eggplant "Lasagna."

• 1 medium sized eggplant, cut lengthwise
  
• 4 medium sized zucchini squash, cut lengthwise
• Olive oil
  
• 1 jar of organic marinara sauce
• 1 onion, diced
  
• 1 cup quinoa
• Italian spices- oregano, thyme, salt and pepper
• 2 cups organic vegetable broth
• 1 cup frozen chopped spinach or collard greens (can use fresh-I just always have frozen around)
  
• 3-4 tbsps cream cheese (to make vegan or dairy-free, you can use cream cheese substitute, such as "Tofutti.")
• Grated mozarella cheese or cheese alternative to top (I used goat mozaraella. Soy or Daiya cheese alternative is acceptable too.)

Directions:
1. Preheat oven to 400 F. Place sliced zucchini and eggplant on a cooking sheet and paint each side lightly with olive oil. Roast veggies for 5-6 minutes on each side until lightly brown and tender. Remove from oven and set aside.
2. In a pot, combine 1/2 cup marinara sauce, quinoa, onion, spices and broth. Bring to a boil and then reduce to simmer. Simmer on low-medium heat for approx. 25 minutes. Once the quinoa is fluffy (about 25 minutes cooking time), remove from heat and stir in 3 tbsps cream cheese.
3. In glass pyrex dish (lasagna pan), coat the bottom with about 1/3 cup of marinara sauce.
4. Place zucchini on bottom of pan. Then cover with quinoa mixture. Then sprinkle some fresh or frozen greens (spinach or collards) over top. Place a few tablespoons of marinara over top. Then stack with eggplant. Then cover with quinoa mixture, greens, and marinara sauce. Repeat until you have a nice layered dish and you have used up all of your ingredients. Top with marinara and grated mozarella of your choice. Bake for approx 30 minutes at 400 F.

Nut and Seed Balls

These nut and seed balls are a great vehicle to pack in nutrients. They are full of protein and essential nutrients, such as vitamin E, zinc (good for the immune system), and magnesium. They are also full of essential fatty acids, particularly omega-3 fatty acids. Omega-3's are great for nourishing your child's developing brain and preventing chronic disease.

And they are of course easy and delicious! We eat them for snacks and desert. I pack 1-2 in Cece's lunch as a nutrient-dense treat! And Cece has fun making them with me. Bonus!
Ingredients:

• 1/4 cup nut or seed butter (almond butter, pumpkin seed butter, sunflower seed butter, peanut butter, tahini etc)
• 1 cup dried fruit (dates, cranberries, cherries, raisins, goji berries)
• 1/4 cup chopped raw nuts or seeds (almonds, walnuts, sunflower seeds, pumpkin seeds)
• 1/4 tsp sea salt
• 3-4 tbsps ground flax (grind the flax seeds in coffee grinder or buy pre-ground seeds)
  
• Optional: 1-2 tbsps greens powder, or maca powder (see previous post)
  

• Topping to roll the balls in, set aside in a bowl: dried unsweetened coconut, puffed millet cereal, brown rice krispie cereal, sesame seeds

Directions:
Blend the dried fruit in a food processor. Add the remaining ingredients (excluding the topping such as coconut or sesame seeds) and process until a dough forms. If the dough is too dry, add a touch of water. If it is too sticky, add more chopped nuts or seeds. roll the dough into 1 inch balls and then coat them with the topping of your choice. Refrigerate in an air-tight container (tupper-ware) and enjoy!

Healthy Popsicles for Kids

I recently discovered a recipe for "Vanilla Pops" in Cece's Highlights magazine. Usually these recipes are not even worth glancing at, but this one looked decently healthy (once manipulated a bit) and delicious. Popsicles are an obvious favorite when its hot outside but they can be eaten year round...and the BEST part is, they can be healthy AND keep your child busy for a good 20 minutes. And she'll enjoy making them with you! Rather than the traditional sugar on a stick recipe, try these healthy alternatives.

All you'll need to make the popsicles is dixie cups (or paper cups) and craft sticks/popsicle sticks. No fancy popsicle mold needed.

Vanilla Pops
1 cup vanilla unsweetened almond milk
1/2 cup plain goat yogurt
1 tbsp honey
1 tsp vanilla extract

Blend ingredients together in a blender. Fill each cup about 1 inch. freeze for 1 hour. Take them out from the freezer and place the popsicle stick in the middle of the cup. Freeze for another couple hours until completely frozen. Peel and enjoy.

Chocolate Pudding Pops
1 package (12 oz) of silken tofu
1/4 cup unsweetened cocoa powder or carob powder
2 tbsps maple syrup
1/4 cup unsweented vanilla almond milk

Blend ingredients together in a blender. Fill each cup about 1 inch. freeze for 1 hour. Take them out from the freezer and place the popsicle stick in the middle of the cup. Freeze for another couple hours until completely frozen. Peel and enjoy.

Smoothie Pops
Blend up your most favorite smoothie recipe. I like to add hemp protein powder or almond butter for added protein.

1/2 cup fresh or frozen organic berries (blueberries, raspberries, strawberries
1/2 banana
1 tbsp hemp protein powder or 1 tbsp almond butter
1 cup unsweetened vanilla almond milk
1 tbsp honey (optional- nice for the pops)

Blend ingredients together in a blender. Fill each cup about 1 inch. freeze for 1 hour. Take them out from the freezer and place the popsicle stick in the middle of the cup. Freeze for another couple hours until completely frozen. Peel and enjoy.

Orange Creamsicle
1/2 cup vanilla unsweetened almond milk
1/2 cup plain goat yogurt
1/2 cuop orange juice
1 tsp vanilla extract

Blend ingredients together in a blender. Fill each cup about 1 inch. freeze for 1 hour. Take them out from the freezer and place the popsicle stick in the middle of the cup. Freeze for another couple hours until completely frozen. Peel and enjoy.

Traditional Fruit Pop
This one is easy! Simply water down juice and freeze!

Maca for Mamas

In honor of Mother's Day, this post is for all you tired mamas out there that need a an natural boost!

Maca is a plant native to the Andes, revered for its many nutritional and medicinal properties. Maca is a true super-food, for it is an excellent source of vitamins, minerals, plant sterols, protein, and essential fatty acids. Both men and women can benefit from maca’s medicinal properties.

Benefits for Women	Benefits for Men
Support for hot flashes, vaginal dryness and other menopausal symptoms	Improves sexual function
Increases libido	Increases testosterone levels
Acts as an antidepressant	Support for andropause
Increases fertility	Promotes fertility
Regulates and normalizes menstrual cycles	Increases sperm count
Increases energy	Increases energy

For an overall endocrine tonic and natural energy booster, try maca in these recipes. You can find powdered maca in the health food section of your grocery store. It will likely be in the bulk herb section. Try Whole Foods.

Power Smoothie

1/2 cup fresh or frozen organic berries (blueberries, raspberries, strawberries)

1/2 banana

1/4 cup frozen spinach (can also use fresh spinach or kale)

1 tbsp ground seeds (flax or sunflower ground in coffee grinder- see previous post, "Give your child the seed of health."

1 tbsp maca powder

1/2 cup unsweetened vanilla almond milk (or any other milk substitute-hemp, rice, soy)-you may need more than this, just keep adding more liquid until you reach desired consistency

Blend and enjoy!

Maca Tea

Tea of your choice (herbal ideally)

1 tsp of Maca powder

1 cup of hot water

Milk or your favorite milk alternative

Honey (optional)

Prepare your favorite cup of tea as you would usually do. When ready, add Maca powder to your cup of tea and stir the mixture. If needed, you can add milk or honey.

Maca Balls

Ingredients:

3-4 tbsps of maca powder

1/4 cup almond butter

1 cup of dried fruit (raisins, dried cranberries and dates are good options)

1 tsp vanilla extract

1/4 tsp sea salt

1/4 cup chopped almonds

Directions:

If you are going to use dates as your dried fruit, soak the dates in water for 10 minutes to soften them. Drain them and then put them (or raisins or dried cranberries) in food processor. Add the remaining ingredients and process until a dough forms. If dough is too dry, add a touch of water. if it is too sticky, add more chopped almonds. Roll the dough into 1 inch balls and refrigerate. If you are chocolate lover, you can always add in cocoa powder as well. Enjoy!

Gluten-Free Orange Cranberry Muffins

Cece and I made these today after I picked her up from daycare. They were celebrating a birthday at daycare with chocolate cupcakes, and since Cece couldn't have one (we are trying to be strictly gluten-free with her lately), I told her we'd make some at home. I was a bit limited in what I had- no carob or cocoa powder so chocolate was out. She LOVES dried cranberries so here is what we came up with. They are gluten-free and refined sugar-free.

I used teff flour in this recipe, which is my new favorite gluten-free, whole grain baking flour. Teff is an ancient Ethiopian grain, tiny in size but packed with nutrients. It's higher in protein than wheat and has a high amount of calcium, and thiamin (a b vitamin). AND it has 2X the amount of iron and wheat and barley. Its also a great source of fiber and will not spike your blood sugar like so many other refined grains do. You can easily substitute it in any recipe that calls for wheat flour. I always do 1/2 almond flour, 1/2 teff flour. The almond flour makes whatever you are baking nice and moist. Teff is a must-have in the cupboard!

Orange Cranberry Muffins


Ingredients:

1 cup teff flour
1 cup almond flour
1 tsp baking powder
1 cup apple sauce
4 tbsps organic butter, melted
1/2 cup orange juice (I didn't have OJ but I did have 3 tangerines so I squeezed the juice out of them. Worked great!)
1/2 cup maple syrup
1 egg
3/4 cup dried cranberries

Directions:
1. Preheat oven to 350 F. Grease a muffin pan.
2. Combine teff flour and baking powder together and mix.
3. In another bowl, combine apple sauce, maple syrup, egg, and melted butter. Mix well.
4. Add cranberries to the bowl with the flour mixture. Toss to coat them.
5. Add wet ingredients to dry ingredients and stir until combined.
6. Fill muffin pan and bake for 25 mins.

Makes 12 delicious muffins (or "cupcakes" as we called them.)

For another delicious teff treat, see the cocoa brownie recipe.

What Your Food Cravings Reveal about Your Health

As a naturopathic doctor in-training, I frequently ask my patients if they have any food cravings. Food cravings can reveal a lot about your health. Food cravings can be both emotionally based, but they can also tie into your physical health. Like physical symptoms, food cravings give us valuable information as to possible imbalances in the body. Here are some basic interpretations of your food cravings:

1. Chocolate- Can be a sign of magnesium of B vitamin deficiency. If you experience cramps, restless legs and crave chocolate, its likely you are low in the essential mineral, magnesium. If you eat chocolate for a boost of energy and for those feel-good post-chocolate endorphin rush, you could be low in B vitamins.

2. Salt- If you tend to go overboard on salty food, it could be a sign of adrenal fatigue. Your adrenal glands are responsible for producing cortisol (your stress hormone). If you have a high stress level, poor energy and craving salt, your adrenals could be fatigued.

3. Wheat- If you crave carbohydrate-rich wheat products (ie. pasta, bread, crackers, and cookies). you could have a wheat or gluten sensitivity or allergy. Wheat allergies can manifest very differently in each individual. Some people experience gas, bloating, abdominal pain and diarrhea and/or constipation while others can have joint pain, foggy-headedness, depression, acne, and ADD symptoms. There are lab tests to identify a wheat or gluten allergy. If you are eating wheat and are in fact sensitive or allergic to it, your body may produce an opiate-like molecule (called exorphin) making you feel good in the short term, thus perpetuating this vicious cycle.

4. Liquids- By the time you are thirsty, you are already dehydrated. Don’t let your body get to this harmful state of dehydration. Prevent dehydration by drinking half your body weight in ounces of water per day. If you are incessantly thirsty, this may be one of the first sign sof diabetes, termed polydypsia. If this is the case, contact your physician.

5. Spicy Foods- A hankering for hot peppers and hot sauce can be a sign that you have inflammatory pain. Spicy foods, such as cayenne, cause a molecule called Substance P to be released from nerve endings. When nerve endings have lost all of their substance P, no pain signals can be transmitted to the brain. Topical treatments of cayenne are often prescribed for arthritis, bursitis and neuralgia. Perhaps your love of salsa extends beyond your taste buds.

6. Sugar- Sugar cravings can indicate you have a blood sugar imbalance. Sugar provides instant fuel for your body, but it doesn’t last long. When you eat sugar, that causes your pancreas to secrete insulin. Insulin then drives the sugar into your cells, leaving your blood at a hypoglycemic level. When blood sugars drop, you are left feeling cranky and irritable with a craving for cheap fuel (ie sugar). To prevent these highs and lows of blood sugar, eat regular meals with protein and good fat (avocados, almonds, olive oil, walnuts) at every meal. Protein and fat help prevent blood sugar from spiking. So if you are going to indulge in a sugary treat, make sure you have a protein or fat source along with it. For instance, try a tablespoon of almond butter with a piece of your dark chocolate or cookie.

7. Dairy - Dairy has a similar effect on your body as wheat does (see above). When you eat dairy and have an allergy or sensitivity to it, your body produces an opiate-like molecule (termed exorphin) to counteract the effect of eating something harmful to your body. So you feel good initially after eating it but then you can crash and start to feel the negative effects it can exert on your body- like immune suppression, allergies, congestion, foggy-headedness, fatigue and insomnia. There are lab tests available to see whether or not you react to dairy.

Our bodies are wise and we must listen to the messages they are giving us.

The Anti-Cancer Diet

Here is a paper I wrote for my oncology class. Cancer is so prevalent these days. Its highly likely that you or someone you know has been diagnosed with cancer. Or maybe you want to do everything you can to prevent cancer. Diet plays a significant role in both the prevention of cancer and the treatment of cancer. Here ya go.

Cancer is a disease that is commonly believed to be preventable. All cancers are a result of multiple mutations. These mutations are due to interaction with the environment. Genes, on the other hand, have very little impact on the development of chronic disease and life outcomes. Only 5-10% of all cancers can be attributed to genetic defects. The remaining 90-95% of cancer cases are caused by environmental and lifestyle factors. As Craig Venter, pioneer genomic researcher stated, “Most biology will come from the complex interaction of all the proteins and cells working with environmental factors, not driven directly by genetic code.”¹

These environmental and lifestyle factors include cigarette smoking, diet, alcohol,

environmental toxins and pollutants, sun exposure, infections, stress, physical inactivity, and obesity. According to a study published in the Journal of National Cancer Institute, 30-35% of all cancer deaths in the US are linked to diet.² This is exemplified by the variation of cancer incidence in different countries and by the changes of cancer rates upon migration. For instance, Asians have a 25 times lower incidence of prostate cancer and a ten times lower incidence of breast cancer as compared to their Western counterparts. However, the rates for these cancers increase significantly after Asians migrate to Western countries.¹

This paper highlights the role of diet in the prevention and treatment of cancer. There are additional modifiable risk factors, such as smoking, alcohol consumption, obesity, stress, and physical inactivity that should not be overlooked in the prevention and treatment of cancer. Diet, however, makes up the greatest impact of all these lifestyle factors in the prevention of cancer deaths. Therefore, it should be a primary focus in the integrative cancer treatment plan.

Reducing Carcinogens in the Diet

Carcinogens are defined as agents known to directly cause cancer. Most ingested carcinogens come from food itself, food additives or from the cooking process. Colorectal cancer has a high correlation with ingestion of carcinogens, such as nitrates, nitrosamines, pesticides, and dioxins. Diet is linked to cancer deaths in 70% of colorectal cancer cases.¹

Red meat consumption is a risk factor for not only gastrointestinal cancers but also for prostate, bladder, breast, and pancreatic cancers. This is likely due to the process involved in cooking red meat. Cooking meat at high temperatures, such as grilling with charcoal and smoking, creates cancer-producing carbon compounds such as pyrolysates and amino acids.¹ Meat and the heterocyclic amines formed in cooking have been linked to breast, colon and rectal cancer^.3

Frequent consumption of nitrates and nitrites also increases the risk of various cancers. They are commonly used as preservatives of processed meat.

A practical recommendation for patients wishing to prevent cancer and for patients diagnosed with cancer is to minimize their meat consumption, especially red meat, and to subsequently increase their fruit and vegetable intake. One to two servings of red meat per week are advised.

Increasing Consumption of Antioxidants

Despite numerous scholarly articles and reviews published on the role of antioxidants and cancer prevention and treatment, their benefits have been ignored. Many clinical oncologists believe that antioxidants may negate the free radical producing effect of chemotherapeutic agents and therefore discourage their use. However, this concern is invalidated by several in vitro and in vivo studies underscoring the benefits of antioxidants in cancer care.⁴

Antioxidants, which include vitamin A, vitamin E, vitamin C, and carotenoids, have many beneficial roles in the prevention and treatment of cancer. First, supplemental antioxidants potentiate the efficacy of chemotherapy. The proposed mechanism is by reducing chemotherapy induced toxicity on normal cells and by enhancing their growth inhibitory effects on cancer cells.⁴

Antioxidants have been studied in cell culture models, transplanted tumors in syngeneic animals and in athymic mice, and in patients with certain tumors. These studies revealed that supplemental antioxidants have been shown to induce differentiation in cancer cells. In addition, they regulate gene expression in cancer cells.⁴ Supplemental antioxidants to consider in cancer treatment include vitamin A, vitamin E, vitamin C, green tea extract, grape seed extract and alpha lipoic acid.

While supplemental antioxidants are recommended as an integrated cancer therapy, dietary intake of antioxidants should not be overlooked. Studies show, for example, that an overall intake of carotenoids is more protective than a high intake of a single carotenoid.³ Sources of carotenoids include carrots, pumpkins, and winter squash.

Another antioxidant that has received a lot of attention in the prevention of cancer is lycopene, a substance found in tomatoes, primarily in cooked tomatoes. Lycopene has been found to be very protective, especially in prostate cancer. The Health Professionals Follow-Up Study revealed the association between the combined intake of tomatoes, tomato sauce, tomato juice, and pizza and a 35% lower risk of prostate cancer. Interestingly, lycopene was associated with a 53% decrease in risk in advanced stages of prostate cancer, proving to be even more effective in later stages.⁴

An anti-cancer diet should consist of a diet rich in colorful fruits and vegetables translating to a high intake of antioxidants. In a review of the relationship between fruits, vegetables, and cancer in 206 human epidemiological studies and 22 animal studies, there was substantial evidence for a protective effect of greater vegetable and fruit consumption for many cancers.³

Increasing Cruciferous Vegetables in the Diet

Cruciferous vegetable consumption has been implicated in the prevention of many different cancers, including lymphoma, breast, prostate, bladder, and lung cancer. Cruciferous vegetables contain the anti-cancer substances, sulforophane and indole-3-carbinol.³ Sources of cruciferous vegetables include broccoli, broccoli sprouts, cabbage, cauliflower, brussel sprouts and kale.

A study in China found an inverse relationship between cruciferous vegetable intake and breast cancer risk. In addition, the Nurses’ Health Study revealed the association between a high intake of cruciferous vegetables (defined as five or more servings per week) and a 33% reduction of non-Hodgkin’s lymphoma.³

Sulforphane is involved in induction of phase 2 enzymes to detoxify carcinogens.¹ The highest source of sulforophane is found in broccoli sprouts. One sprout contains the same amount of sulforophane as an entire full-grown broccoli plant.

The flavonoid indole-3-carbinol found in cruciferous vegetables modulates several nuclear transcription factors. Indole-3-carbinol also induces phase 1 and phase 2 enzymes in the liver that metabolize estrogens and other carcinogens. This provides rationale that a high consumption of cruciferous vegetables should be included in cases of breast cancer.¹

An anti-cancer diet should include cruciferous vegetables (especially broccoli sprouts) due to their powerful anti-cancer effects. A daily intake of 2 servings is recommended.

Increasing Fiber Intake

Fiber is found in whole grains, seeds, legumes, fruits and vegetables. Refined grains, such as white bread, white rice, and processed foods have had the fiber removed from them. Dairy, eggs, and meat contain no fiber. A diet rich in animal products and refined grains are devoid of fiber and increase the risk of many cancers.³

Flax seeds are a good source of both soluble and insoluble fiber. Not only are they high in fiber, but flax seeds are also rich in the dietary phytoestrogens, lignans and isoflavonoids. These compounds influence sex hormone metabolism, intracellular enzymes, protein synthesis, growth factor action, malignant cell proliferation, and angiogenesis.⁵ They should therefore be consumed daily (2-4tbsps) in the form of ground flax.

It has been found that insoluble fiber, found in whole grains, can reduce the risk of bowel cancer. Insoluble fiber ferments in the gut, producing short-chain fatty acids such as butyrate. Butyrate is a suppressor of tumor formation.¹

In addition to the tumor suppression function of fiber, it also prevents blood sugar from spiking, translating to a favorable glucose response.

Promoting a Favorable Glucose Response

Sugar and refined grains are high in glucose and cause a subsequent spike in insulin levels. This can lead to not only diabetes but also cancer. The Nurses’ Health Study found an association between elevated fasting glucose, fasting insulin, elevated glucose 2 hr postprandial, and a larger waist circumference with a higher risk of colorectal cancer.³

Whole grains, such as whole wheat bread, quinoa, oats, and brown rice, do not cause a rapid spike in blood sugar and insulin levels as opposed to refined grains. Whole grains have been shown to be protective against breast cancer.

Dysregulated blood sugar is associated with an increased risk of many different cancers. Avoidance of refined grains and sweets should be an integral part of the anti-cancer diet.

Summary- Foods to Include as Part of the Anti-Cancer Diet

• Colorful vegetables everyday- broccoli, broccoli sprouts, kale, brussel sprouts, carrots, winter squash, spinach, beets, purple cabbage, tomatoes (2 cups dark leafy greens and 1 cup of cruciferous vegetables)
• Deeply pigmented fruit daily- blueberries, raspberries, red grapes, pomegranate (1 cup)
• 2-4 tablespoons of ground flax seed per day- sprinkle on yogurt, oatmeal, smoothies, salads
• Whole grains- oats, whole wheat, barley, quinoa, millet, brown rice, wild rice
• Legumes- lentils, black beans, garbanzo beans, red kidney beans
• Healthy fats- salmon, olive oil, walnuts, fish oil, almonds, coconut
• Eat organic when possible
• A Mediterranean diet is consistent with all of these recommendations. A lower incidence of breast cancer in Mediterranean populations has been attributed to a Mediterranean diet. It is estimated that 15 % of the incidence of breast cancer could be prevented if the populations of highly developed western countries shifted to a traditional Mediterranean diet.⁶

Summary- Foods to Avoid or Minimize

• Red meat, especially when grilled or smoked
• Grain-fed meat and dairy (buy organic when possible)
• Trans fat
• Sugar
• Refined grains- white bread, white rice, pasta

There is substantial evidence that nutrition plays a major role in the cancer process. In a world where 10 million people worldwide are expected to be diagnosed with cancer this year, it is wise for everyone to follow these guidelines.¹ These guidelines can be used to prevent primary cancer and the reoccurrence of cancer. This diet can also be part of cancer treatment to aid in recovery.

References

1. Anand, Preetha, Kunnumakara, Ajaikumar, et al. (2008). Cancer is a preventable

disease that requires major lifestyle changes. Pharmaceutical Research, September 2008; 25(9): 2097-2116.

2. R. Doll, and R. Petro. (1981). The causes of cancer: quantitative estimates of

avoidable risks of cancer in the United States today. Journal of National Cancer

Institute. 66:1191-308.

3. Donaldson, Michael S. (2004). Nutrition and Cancer: A review of the evidence for an

anti-cancer diet. Nutrition Journal, October 2004; 10: 1186-1195.

4. Prasad, Kedar, Kumar, Arun, et al. (1999). High Doses of Multiple Antioxidants

Vitamins: Essential Ingredients in Improving the Efficacy of Standard Cancer

Therapy. Jounral of the American College of Nutrition, 18(1):13-25.

5. Adlercreutz, Herman. (1995). Phytoestrogens: Epidemiology and a Possible Role in

Cancer Protection, Environmental Health Perspective, 103(7):103-112.

6. Tseng, Marilyn, Sellars, Thomas, et al. (2008). Mediterranean diet and breast density

in the Minnesota Breast Cancer Family Study, Nutr Cancer, 60(6): 703-709.

Healthy Sweet Treats the Whole Family will Enjoy

Just because you want to lead a healthy organic lifestyle does not mean that you can't indulge in something sweet every once in awhile. Growing up my mom always had cookies or brownies baking in the oven. There is nothing wrong with keeping some baked goods in the cupboard for an occasional indulgence. Here are some healthy alternatives to your typical cookies, ice creams, and brownies.
The Basics
-Avoid white sugar, brown sugar, and high fructose corn syrup. For more info on WHY to avoid high fructose corn syrup, click here.
-Avoid the so-called "healthy" alternatives to sugar like evaporated cane juice and agave. Agave is like a "natural high fructose corn syrup." In fact, the Glycemic Research Institute has halted its 5 year study on agave syrup because the side effects on diabetics were so serious. The Institute has legally ‘de-listed’ agave, and warned manufacturers that they can be held legally liable for the effects of agave. For the full story, click here.
-Maple syrup, dates, apple sauce, bananas and raisins are all good sources of natural sweeteners.
-When cooking with these alternative natural sweeteners, always combine a fat or a protein with it to prevent huge spikes in blood sugar.

Sugar's Effect on Your Health
We all know that refined sugar is not good for you. But do you know why? First of all, it is highly addicting. Many people resort to sugar as an emotional coping mechanism when feeling down, depressed, stressed, or anxious. It does have an instantaneous effect on your neurotransmitters, making you feel good...but not for long. Eating something with refined sugar in it (which now a days is ubiquitous- its in ketchup, bread, crackers, and of course any sweets) spikes your blood glucose, causes a surge of insulin release, and then you immediately crash. These dangerous highs and lows of blood sugar and subsequent insulin release can lead to diabetes. Millions of Americans have Diabetes, and even more are at high risk. And its not just a disease of adults- currently, about 151,000 people below the age of 20 have type 2 diabetes. This exemplifies the importance of building that solid foundation of health at a young age with your kids. You have the power to mold your child's taste buds at a young age. This means avoiding sugar for as long as you can and then in toddler-hood, when they are begging for a cookie, providing healthy options. See below for recipes.

An unfavorable glucose response (aka peaks and lows of blood glucose due to a diet high in refined sugars and carbohydrates) can not only lead to diabetes but also cancer. In fact, the Nurses' Health Study found an association between elevated fasting glucose, fasting insulin, elevated glucose 2 hr postprandial, and a larger waist circumference with a higher risk of colorectal cancer.

So in addition to being highly addictive and increasing one's risk for diabetes and cancer, sugar depresses the immune system. Diet is key to a healthy immune system. A diet high in vegetables, good fats, and protein is ideal for the promotion of a strong, vital immune system. Eating too much sugar can make you and your child more susceptible to acquiring viruses and bacteria.

And lastly, sugar can act as a stimulant to the brain, making children more susceptible to inability to focus at school and the new childhood epidemic, ADHD. In my experience at clinic, hyperactive children and children diagnosed with ADHD respond tremendously to a diet low on the glycemic index (ie. low in sugar) and high in vegetables, good fats and protein. See this great article on how diet influences ADD symptoms.

As a mama and one who likes to indulge in a sweet treat after dinner, I understand that deprivation is not the answer. The answer is providing you and your family with healthy alternatives.

Below are some must-have recipes sure to satisfy your sweet tooth.

Cocoa Brownies (From Clean Start, by Terry Walters)- Like I said, my mom always had brownies around the house. The smell of brownies is surely a comforting one. Although, the ones my mom made were the boxed kind loaded with white flour, sugar, and canola oil. Here is a DELICIOUS alternative to the glucose-spiking Betty Crocker version.

Ingredients:
-1/2 cup apple sauce
-8 pitted dates
-1 ripe banana
-1/2 cup maple syrup
-1 tsp vanilla extract
-1/2 cup brown teff flour
-1/2 cup almond meal (see previous post on cooking with nut flours)
-1/2 cup cocoa powder
-2 tsps baking powder
-1/2 tsp baking soda
-1/4 tsp salt

1. Preheat oven to 350 F and lightly grease an 8x8 inch baking dish. 2. In a food processor, combine applesauce, dates, bananas, maple syrup and vanilla until almost smooth. (There will be some chunks of dates remaining).
3. In a separate bowl, combine teff flour, almond meal, cocoa powder, baking powder, baking soda and salt.
4. Pour wet ingredients into dry and mix as briefly as possible to incorporate all ingredients. Transfer to baking dish and cook approx. 20-23 mins. Remove from oven and let cool before cutting.
Makes 16 delicious brownies! For a real treat, combine with vanilla hemp milk ice cream for an ice cream sundae. See below.

Coconut Balls- These make a delicious protein-packed, sweet snack or desert. Your toddler will love helping you make these and will also love eating them!

Ingredients:
-1/2 cup dried fruit (I like dried cranberries, raisins, and dates)
-1/2 cup nut butter (I like sunflower seed butter or almond butter)
-1/4 cup sesame seeds
-1/4 cup almonds
-1/4 cup pumpkin seeds or sunflower seeds
-1/4 cup dried coconut flakes (set aside for later)

In a food processor, combine all of the ingredients except for the coconut until it has formed a paste-like consistency. Form into tbsp-size balls and roll in coconut to coat. Store in tupper-ware or freeze.

Ants on a log- I am simply reminding your of an old childhood favorite. The raisins on top are sometime all you need to satisfy a sweet craving. And of course the protein packed nut butter helps stabilize that blood sugar.
Ingredients:
-celery stalks
-nut butter (my favorite is almond and sunflower seed)
-raisins

Spread the nut butter on the celery stalks and top with raisins.

Devil’s Food Carob Cake- This cake is DIVINE! I got the recipe from Dr. Jenny Tufenkian, a Naturopathic Doctor. The pecan coconut icing is to die for!

Adapted from Recipes From An Ecological Kitchen ,by Lorna J. Sass.

Ingredients:

1 cup flour (1/2 rice, ½ buckwheat)

1/2 cup roasted carob powder, sifted

1 teaspoon salt

2 teaspoons baking powder

2/3 cup maple syrup

1/2 cup organic canola or other vegetable oil

1 cup soy, rice or almond milk

2 teaspoons vanilla

Grease one nine inch round pan or a 6x 9 inch pan. Flouring and or placing parchment on the bottom is recommended if planning to remove the cake from the pan to decorate.

Combine dry ingredients in a large bowl. Mix wet together in smaller bowl.

Blend the two together, do not over mix or it will get tough.

Pour batter into a prepared pan and bake at 350 degrees for 30-40 minutes.

Set in rack and cool for 30 minutes.

Variations:

You may doulble this recipe and bake in two nine inch round pans or a 9x 13 rectangle.

This also makes and excellent chocolate cake; just replace the carob with cocoa powder.

Topping ideas: before baking sprinkle with chopped nuts, coconut and/or carob chips.

Pecan-coconut frosting (From The Complete Food Allergy Cookbook, by Marilyn Gioannini)

1/4 cup oil or butter

1/2 cup honey/maple syrup

1/2 cup soy or rice milk (water or other dairy substitute)

11/2 teaspoons arrowroot powder

1 cup chopped pecans (or other nuts)

1 cup unsweetened shredded coconut

1 teaspoon vanilla

Put oil/butter and honey in a small saucepan. Mix 1/4 cup of the milk/water with the arrowroot until smooth. Add the arrowroot to the honey/oil and the rest of the milk/water. Bring to a boil over medium high heat. Cook and stir over med heat for about 3 minutes. Remove from heat and add nuts, coconut and vanilla. Beat briefly and frost cake while still warm.

Makes enough for one 9x 13 or two top layers of nine inch rounds.

Ice Cream Alternatives- I've saved the best for last. Ice cream is my favorite desert. But conventional ice cream can be loaded with hormone-laden cow's milk, high fructose corn syrup, thickeners and lots of other weird ingredients that you can't even pronounce. And the low-fat versions can be even worse- they are filled with sugar to compensate for the lack of satisfying fat. Sometimes they can have up to 40 grams of total sugar per serving! Here are some of my favorite alternatives:
-Tempt (hemp-milk based ice cream). This variety can be hard so let it sit out on the counter for 30 minutes to soften before eating.
-Coconut Bliss (coconut-milk based ice cream). This is a creamy delight!
*Aim for ice-cream flavors with 15 grams of sugar or less.

Also, see my post on Chocolate Mousse of the Gods recipe. This is a great treat for birthdays for your little one. It's made with avocados (you'll fool everyone) and sweetened with dates and/or maple syrup.

You also may want to check out the recipe for Tahini Almond Cookies. Tahini is sesame seed butter and is a very nutritious addition to yours and your child's diet. Delicious by the spoonful and also baked in cookies!