Roasted Beet Hummus

This hummus is striking! Both for its flavour and vibrant colour. Hummus is a popular dip found commonly found in Middle Eastern cuisines. Traditionally made from chickpeas, tahini, olive oil lemon juice and garlic, there are many variations made by introducing additional flavouring and ingredients.

Beets are the key feature ingredient that give this hummus it’s rick colour and earthy flavour. Beets are a source of many antioxidants, rich in folacin and other nutrients. You can read more about the benefits of beets in this previous post.

Chickpeas are an important ingredient in hummus. They are a great source of protein and fibre which promotes satiety.

Olive oil is a source of mono-unsaturated fatty acids, which are healthy dietary fats that may have a role in reducing the risk of heart disease.

Tahini is a paste made from sesame seeds. Tahini provides protein and is a source of many minerals like calcium and magnesium, which are important for bone heath, as well as iron.

Garlic not only adds to the flavour of this hummus but also adds antioxidants that provide protection against free radical damage and have antibacterial properties. It may reduce the risk of heart disease and cancer as well as lower cholesterol.

The spices in this recipe are cumin, coriander and allspice which intensify the earthy flavour of the hummus.

Roasted Beet Hummus with Veggies

 

Hummus is a great portable snack to have with chopped up vegetables or crackers. It would make a very appealing appetizer (especially for holiday entertaining!).  You can also use hummus as a spread for sandwiches or in wraps.

roasted beet hummus

 

 

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Sunbutter Crunch Cookies

It always seems that summer comes to a close far too soon! More and more there are signs that remind us daily that fall is on the way but then the sun comes back and it’s like summer never left! I love sunflowers (and sunflower seeds – but we’ll get to that later!). They are a joyous reminder of the long slow golden sunsets of late August and truly are one of the most radiant and resplendent of flowers.

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Sunflowers are a plant native to North America. Their cultivation and consumption have traveled an interesting and rather circuitous route from North America to touch Europe and Russia and back to the Americas again! You can read more about that here.

Now for the interesting part – why sunflower seeds are so spectacular!

One of the most important nutrients you will find in high amounts in sunflower seeds is Vitamin E – a tremendously powerful antioxidant. Vitamin E may help reduce the inflammatory processes which can lead to certain chronic diseases. In it’s role as an antioxidant, it has also been found to protect LDL cholesterol from oxidation, decreasing the buildup of up plaque in artery walls, which can lower the risk for coronary artery disease.

You will also get folate, a B-vitamin involved in functions with preventative effects for disorders, birth defects and heart disease, and Vitamin B6, needed for a lot of essential reactions in the body, many of which relate to energy production and metabolism.

Sunflower seeds are a nutrient dense source of some important minerals such as iron, magnesium, selenium and zinc.

  • Iron is an integral part of hemoglobin – the protein that carries oxygen in the blood. The iron in sunflower seeds is called “non-heme” (from non-animal sources) iron which is not as well absorbed and utilized as “heme” (from animal sources) but remember every little bit counts!
  • Magnesium works with calcium to help maintain healthy strong bones. It’s also important in several other functions such as the conversion of carbohydrates, fats and protein to energy and functioning of nerves and muscles.
  • Selenium is a trace mineral which may work as antioxidant with Vitamin E to protect the body from oxidative damage. Selenium is also needed for the functioning of the thyroid gland.
  • Zinc is involved in enzymatic reactions throughout the body, supporting the immune system by preventing colds as well as preventing the macular degeneration.

Sunflower seeds also provide good amounts of protein and fibre which help with satiety and weight management among many other important functions!

Linoleic acid, found in sunflower seeds, is an essential poly-unsaturated fatty acid. “Essential” means the body cannot create the compound on its own and therefore it must be consumed in the foods we eat. Linoleic acid is also important because as a precursor it is involved with blood clotting and blood pressure.

Clearly sunflower seeds are a force to be reckoned with!

I’ve had this idea for this recipe playing around in my head almost all summer. Now that craziness of July and August have subsided, with the international travel and world fitness expo convention over,  I’ve finally found time to bring this creation to life!

There’s a warmth and depth to these cookies – just like the sun. With these cookies you get a double dose of the goodness of sunflower seeds because the recipe has both sunflower seed butter and real sunflower seeds!

They are a great grab and go snack or perfect to stick into anyone’s packed lunch for nourishment any time of day. They would also go well with a hot cup of tea or a tea latte – perfect for a crisp autumn day!

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edited sunbutter cookie card

 

All-Canadian Energy Bites

Oh Canada! We’re celebrating 150 years today. In honour of Canada and for Canada Day I created this recipe, drawing inspiration from several traditional Canadian sourced ingredients to celebrate the “tastes of Canada”.

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Being a natural source of energy and providing many important nutrients make these little treats the perfect little snack any time of day. However, I particularly enjoy having them to refuel after a good workout.

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Maple Syrup is one of the most classically Canadian ingredients ever! Canada is the world’s foremost producer of maple syrup and most of that comes from Quebec. The process of making maple syrup is quite intensive which is why it is rather expensive and should be valued even more. Maple syrup is a natural source of energy and sweetener. In addition to its unique flavour, it is also a source of antioxidants which contribute to overall health. A little goes a long way though that’s for sure!

Flax Seeds are a great source of anti-inflammatory Omega 3s as well as fibre.

Sunflower Seeds are grown on the Canadian prairies. They have many nutrients such as magnesium, iron, copper and zinc and they are one of the best sources of Vitamin E, one of the most powerful antioxidants.

Walnuts are found throughout Ontario and there are many different varieties of nut trees grown in Ontario. Walnuts are a source of protein and healthy fats including important anti-inflammatory omega 3s.

Dates are an exception to the theme here, as they aren’t native to Canada, but they are another great natural source of energy as well as a good source of fibre and minerals like potassium and iron which are important for both general health and exercise performance like potassium and iron.

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Enjoy the flavours of Canada and have a Happy Canada Day!

All Canadian Energy Bites

Strawberry Rhubarb Crumble

Strawberries and rhubarb are one of my favourite combinations! The sweetness of the berries and the tartness of the rhubarb are the perfect match.

Strawberry rhubarb crisp is a timeless recipe. I look forward to making it every Spring when these two foods come into season. It’s a versatile recipe. You can serve it on its own – hot or cold. You can have it as a snack or serve as desert. It also makes a great snack any time of day – easy and quick to eat.

I took my own twist on recreating this classic recipe to empower-it-up, so to speak. Not only does this version taste amazing, it also has some extra nutritional nuggets to make you feel amazing for having some.

You can read up on all the cool things about strawberries and rhubarb in two previous posts.

Oats are a good source of dietary fibre which may improve blood cholesterol and help control blood sugar levels. Oats are also a whole grain and source of B Vitamins and Vitamin E.

Almonds provide extra protein and fibre as well as Vitamin E and heart healthy monounsaturated fatty acids fatty acids.

Hemps seeds are my super special addition. These tiny little seeds are nutrition powerhouses, offering extra protein boost as well as a good dose of Omega-3 Fatty Acids. Not to mention a delightful sweet nutty flavour.

Strawberry Rhubarb Crisp (1)

Note: you can certainly use another type of flour for this. I chose coconut because I like that it adds a little extra sweetness and nuttiness. You could also substitute butter for the coconut oil in the recipe or a different sweetener for coconut sugar.

Almond Cranberry Coconut Bars Recipe

This recipe came into being less than a week ago but what a success it has been already!

At only 100 calories and being gluten-free, dairy-free and all natural there’s so many good things about these little bars. What I’m still amazed by is how incredibly easy and fast they are to make. Literally, they are almost effortless to prepare and there’s no baking or cooking required.

Want to know more? Check out what makes these facts about the ingredients in these bars and why they are a real “empowering eat”.

Almonds are a key feature ingredients. Almonds are a super food, they are a source of many nutrients such as protein, heart healthy mono-unsaturated acids and Vitamin E, one of the most potent antioxidants.

Flax seeds are a functional food (offer bonus nutritional benefits beyond food energy) and are a good source fibre, Omega-3 fatty acids, which may lower the risk of heart disease, and phytonutrients which may lower the risk of developing some forms of cancer. Find out more about flax seed here.

Coconut has become very popular recently. While there’s not a ton of research on all the benefits of coconut, it is still a versatile ingredient and adds very nicely to the flavour and texture of these bars.

Cranberries are another superfood source of antioxidants as well as vitamin C and fibre.

Cinnamon is one of the most popular spices and for good reason. With high antioxidant properties. It also has effects on stabilizing blood sugar levels which is good if you want something that gives you long-lasting stable energy levels.

Honey is a natural sweetener and one of the oldest sweeteners ever used. You could substitute agave for honey if you wanted to in the recipe to make these bars vegan.

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For serving, you can make and take these bars with you on busy days to keep you fueled. They also make a big hit for desert at parties and events.

You can also cut up the bars and freeze them individually. They will keep for longer and stay fresher this way.

Enjoy!

Cranberry Almond Bars

Rhubarb Compote Recipe

As a follow-up to Monday’s post I’ve been cooking with Rhubarb this week.

This recipe for rhubarb compote that I came up with is incredibly easy to make recipe to make and so good. This compote is super versatile. It goes great as an accompaniment to so many things: over oatmeal, with yogurt you can use it to make a parfait, or even on top of pancakes or French toast.

In this recipe, I love the interplay of sweet and sour on the taste buds and the hint of spice gives just a little extra something that makes the flavour pop.

You can look back at Monday’s post to see all the good things about rhubarb. Honey is an all natural sweetener which has been used for thousands of years. It was very highly prized in Ancient Rome. In addition to being a natural sweetener it may provide some antioxidants and antibacterial activity.  You might think it interesting that ginger is included in this recipe. Ginger is often featured with rhubarb, and as you’ll see they make a great pairing. I put cinnamon with everything I can because it’s a great spice, I love it’s flavour, and it has great antioxidant properties as well as effects on controlling blood sugar.

There are suggestions for two different amounts of honey. Personally, I like things less sweet and thought ½ cup was too much but others told me that they preferred the recipe with this amount over the other. You’ll just have to give it a try and decide for yourself!

Rhubarb Card (3)