Hawkins Holistic

Naturally Yours

Category: Dairy Free

March 30, 2015

Yogi Granola: a recipe

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No, I’m not being ironic or “cute” when I say ‘Yogi Granola‘. It’s the real deal. Everyday at the ashram the hundreds of yogis were served home-baked granola at brunch. It was by far my favourite sweet treat at the ashram. So, when I returned home I went into granola withdrawal. Store bought granola has always been a sore spot for me (too much sugar, or so little quantity of the good stuff for a lot of $). Alas, the Sivananda organization has freely shared a recipe for their granola. I tried it out and I am one happy camper (although I’m no longer actually camping..sad face).

Here is the recipe, with a few tweaks a la Hawkins Holistic (I found this recipe wasn’t sweet enough, and didn’t need the amount of wheat as originally called for).

YOGI GRANOLA

  • 1/2 cup maple syrup
  • 1/3 cup agave syrup
  • 1/2 cup hot water
  • 1 tsp vanilla extract
  • 5 cups rolled oats (I use Bob’s Red Mill large flake, GF)
  • 5 tbsp wheat bran
  • 5 tbsp wheat germ
  • 2 tbsp ground flax
  • 3/4 cup almonds
  • 1 cup sunflower seeds
  • 1/3 cup sesame seeds
  • 2 tsp ground cinnamon
  • 1/2 cup golden raisins or raisins
  • 1/3 cup chopped dates or other dried fruits (I used dried apricots)

~ Heat the oven to 250F. Combine the maple syrup, agave, hot water, and vanilla extract.

~ Mix the grains, nuts, seeds and cinnamon in a large mixing bowl. Stir in the maple syrup solution and mix thoroughly. Spread out the mixture on a lightly greased baking sheet and bake in the oven for 45-55mins, stirring three or four times to prevent it from burning. The granola is ready when it is light brown.

~ Mix the granola with the dried fruit while still warm, breaking up the larger chunks as you do so.

~ Leave to cool and then store in air-tight containers.

Serve granola with almond milk as a healthy breakfast or snack, or sprinkle some granola atop your favourite dairy-free ice cream for a decadent dessert!

Naturally yours.

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October 21, 2014

Pumpkin Perfection

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It’s a tasty trend. Pumpkin Spice branded lattes, cakes, and muffins are everywhere. I too am a fan of the flavor, but I wonder… how much pumpkin is the consumer actually getting in any of these products? And why does it matter? Because the real deal is a nutrient superstar.

Pure pumpkin boasts a bounty of nutrients. Vitamin A – great for your skin, eyesight, immunity, and tissue healing – is plentiful in this vegetable. Pumpkin is also a potent source of antioxidants, helping protect the body from the irritating effects of free radicals by neutralizing them. Pumpkins have a lot to offer us humans! But now for the sad news. Most of the commercially made food/drink products have minimal-to-no amounts of real pumpkin in them, but offer plenty of refined sugar and/or flour. Yea, bummer.

So, how can you treat your taste buds to that pumpkin flavour while retaining the nutrients & keeping calories in check? Get creative in the kitchen!

Here are 3 options:

Pumpkin Porridge Add a 1/4 cup pumpkin puree, 1/2 tsp of pumpkin pie spice or cinnamon, and 1/2 scoop of your favorite vanilla protein powder to cooked large-flake oatmeal (or a gluten-free grain such as quinoa). Add coconut milk to reach a desired consistency. If your taste buds don’t take to this lower sugar option, add a drizzle of pure maple syrup. Heavenly.

Pumpkin-Nut Spread Combine 2 parts pumpkin puree to 1 part nut-butter (cashew and almond butters work well here). Mix in pumpkin pie spice or cinnamon to taste, and a few sprinkles of sea salt. Use as a spread on toast or with fruit. Deelish with a drizzle of organic honey!

Potato & Pumpkin Mash Add 1/4 cup to 1/2 cup of pumpkin puree to your standby mashed potato recipe. I like a combo of russet potato, sweet potato, cauliflower, and pumpkin. Season with freshly pressed garlic, sea salt, and fresh ground pepper.

There you have it, folks. Go ahead and participate in the pumpkin-craze, knowing that you’re doing your body good.

Naturally yours.

Sarah Hawkins, R.H.N.

 

 

 

 

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October 12, 2014

Thankful to Know Thy Body

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Getting tested for food sensitivities can both open and close doors. I finally decided to do the test to learn if avoiding my “prime suspects” (gluten, dairy, and nightshades) was all for nil. Was my body truly reactive to these foods or was it all in my mind? I wanted hard evidence.

I went to my naturopath, Dr. Leila Sahabi, to administer the test. All that was required of me was a sample of blood. No fasting. No special requirements. A few weeks later the results were in!

Nightshades (e.g. tomatoes, potatoes, peppers) were in the clear, however, I still eat them mindfully because these foods have stimulating properties. I register a moderate dairy and wheat intolerance (ah ha!), but my highest reaction was to EGGS, BANANAS and SUGAR CANE! I eat eggs and bananas regularly, so my mind was blown (and saddened). But omitting sugar cane – the birthplace of its refined white granulated counterpart? No problem…I thought. As it turns out, most of the packaged health foods I eat frequently list cane sugar (or some derivative of) as a primary ingredient. In the trash went my not-so-cheap goodies.

It would be easy to get discouraged – knowing that homemade banana bread and scrambled eggs are a thing of the past – but I am so grateful to be armed with this new knowledge! I never suspected eggs, bananas, or sugar cane to pose a significant threat to my physical health and state of well-being. So, if you are considering doing a food sensitivity test, I highly recommend it. Maybe the proof-on-paper results will silence the people that can’t comprehend why you don’t sample the cheese log & crackers at your next family holiday dinner. 😉

Check out this recipe that I’m making for tonights Thanksgiving dessert. It meets all of my dietary & sweet-tooth needs. I hope it’s a crowd-pleaser!

Happy Thanksgiving!

Sarah Hawkins, R.H.N.

*What is the difference between food allergy and food sensitivity? An allergic reaction involves the immune system, affects numerous organs in the body, and can be severe or life threatening. A sensitivity/intolerance is a toxic response to food that does not involve the immune system, is generally less serious, and usually involves the digestive system. Source: Mayo Clinic

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September 16, 2014

Recipe: Chocolate-Banana Pudding (V/GF)

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Results may not appear as shown. Expect chocolatey goodness nonetheless.

 

Oh yes. A decadent dessert that your mind & body can feel good about eating!

I have a somewhat insatiable sweet tooth, yet it was certainly pleased with today’s concoction. The fact that it’s vegan, raw, and gluten-free is just the icing on the cake (come to think of it, if I left it a bit thicker this could potentially be used as cake icing…hmmm…challenge accepted, self!).

Chocolate-Banana Pudding

  • 1 large ripe banana (very spotted peel with some yellow still peeking through)
  • 1 ripe avocado (indents when pressed)
  • 1/4 cup Dutch-process cocoa powder (alkalized)
  • 1/4 cup coconut palm sugar
  • 2 tbsp coconut milk
  • 1 tbsp maca powder (ancient superfood)
  • 1 tbsp chia seeds (for a bit of texture and added nutrition!)
  • 1/2 tsp pure vanilla extract
  • Dash of sea salt

Combine all ingredients in a food processor or high-functioning blender and puree until a desired consistency is reached. Cover and refrigerate for 1 hour before serving. Serves 4.

I topped my pudding with organic peanuts for a bit of added crunch (and decadence!). Berries would go very well, too. ♥

Naturally yours.

Nutritional info per serving: 215 calories, 9.6 g fat, 52.2 mg sodium, 37.4 g carbohydrate, 8.2 g dietary fiber, 5.1 g sugar, 5.3 g protein.

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