recipe | Hawkins Holistic

May 10, 2015

Mother’s Day: let there be cake!

I love my Mom, and with today being Mother’s Day, she deserved something extra special! As such I made her this gluten-free chocolate cake (it’s made with quinoa!). It’s OH so moist and freezes really well (should we not get through it in the next 3 days… yea right).

Get the original tried-and-true recipe from the ladies behind Quinoa 365 here: http://patriciaandcarolyn.com/the-original-quinoa-chocolate-cake/

I layer Smucker’s No Sugar Added raspberry jam in the middle, and today I topped it off with vanilla frosting. A simple dusting of icing sugar, done right before serving, also adds a nice touch.

Please note that although it’s gluten-free and made with quinoa, I’m not claiming this cake to be healthy! There is a lot of sugar and fat in this cake, so enjoy in moderation! And remember, a holistic lifestyle embodies nutritional awareness and a balanced approach to food.

Naturally yours ♥

Sarah Hawkins, R.H.N.

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March 30, 2015

Yogi Granola: a recipe

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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January 9, 2015

Saucily Satisfied

Yes, I’m one of thousands on a ‘cleanse’ or ‘detox program’ as we enter the new year. I’ve chosen the Canadian born Wild Rose Herbal D-Tox, meaning no sugar/gluten/tropical fruits/dairy/alcohol for 12 days, while taking herbal supplements and tinctures that support detoxification. I was not thrilled about giving up wine and sweets, but I LOVE an incentive to get creative in the kitchen.

Enter: homemade sauces, dressings and dips. They are the saving grace of this detox. See my three, holistic-nutritionist-approved favorites below! All recipes are vegan & gluten-free, and are great for everyday (not just when you’re trying to be healthy!).

DAIRY-FREE PESTO *adapted from fellow R.H.N. Julie Daniluk

2 cups of fresh basil
3/4 cup extra virgin olive oil
1/2 cup sunflower seeds
4-6 garlic cloves
1 tbsp nutritional yeast
1/2 tsp of salt
1 tbsp freshly squeezed lemon juice

Combine all ingredients in a food processor, and mix until smooth.

Meal Idea: This is AWESOME served atop organic bean pasta (great product). Garnish the dish with shredded raw beet and carrot.

HUMMUS DIP * adapted from OhSheGlows.com

2 cups cooked chickpeas
1 tsp salt
2-3 garlic cloves
1/3 cup tahini
7-8 tbsp freshly squeezed lemon juice
2 tbsp of water or low sodium vegetable broth
Garlic & Chili Flax Oil, for drizzling
turmeric for garnish (why? this spice, which gives curry its yellow colour, is a potent anti-inflammatory – use it however you can!)

Place all ingredients into a food processor and process until the hummus is smooth. If you use unsalted chickpeas, you may need more salt. Garnish with turmeric and drizzle of garlic chili flax oil.

Tip: use hummus as a sandwich spread in place of mayonnaise.

RANCH DRESSING *adapted from RunningOnRealFood.com

1/4 cup tahini
1/4 cup freshly squeezed lemon juice
1 tbsp apple cider vinegar
2 tbsp olive oil
1 tbsp nutritional yeast
1 tsp sea salt
3 garlic cloves
1/2 tsp onion powder
1/2 tsp dried basil
1/2 tsp dried parsley
1/4 cup water or low sodium vegetable broth

Place all ingredients, except water, into a food processor or blender and mix until smooth.

Add water/vegetable broth slowly to reach desired thickness.

Tip: Having seafood? Swap out the basil for 2 tsp of dried dill. This version is great mixed with canned tuna or drizzled on salmon.

There you have it! These 3 delicious recipes are super easy to modify, and hey, I hardly miss the wine and Coconut Bliss with these around 😉

Enjoy!

Naturally yours.

Sarah Hawkins, R.H.N.

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December 18, 2014

Christmas Season Contemplations

The Christmas Pickle.

If your family is anything like mine, the holidays are steeped in tradition. Some things don’t change from generations past, and sometimes they aren’t meant to.

Yet, I must consider the fact that we humans change and grow during the other 11 months of the year, and I wonder how these changes – whether subtle or monumental – effect how we celebrate the holidays. When are we meant to integrate our new-found knowledge, deepened values, and general belief system into time-steeped traditions? What I’ve noticed, for myself, is that some things lend themselves to being tinkered with, while some things are simply magical as they are.

Christmas Baking ~ this is not the time to try a new paleo Shortbread recipe or gluten-free dairy-free Cherry Cake. When it comes to Christmas baking, I like to keep things as intended (i.e. butter, flour, sugar). My Mom and I have a wide array of recipes that we bake year-to-year and the tradition invokes memories of my grandmother, while my Mom shares fun details about Christmas seasons from before I was born. Some of these recipes have been in the family for nearly 100 years! Oh and they taste dammmn good! These aren’t just recipes; to me, they’re history and I respect that. I will definitely be keeping them in the family, no matter my dietary preferences.

Gift-Giving ~ I found myself going near-crazy over finding a gift for one of our families annual traditions – the Christmas Pickle. Basically this involves one family member hiding a pickle ornament somewhere in the Christmas tree, and whomever finds it wins a prize. I won the prize last year (a $50 GC to the BC Liquor Store – thanks bro) so that means this year I hide the pickle and subsequently supply the prize. For days and days I thought on it and I could not come up with something that would be suitable for a Mom-Dad-Brother collaboration, and I wasn’t about to follow in my brothers footsteps (although the GC was indeed put to good use). I thought, “This is crazy. I’m wracking my brain trying to find a way to spend $50 on a crowd-pleasing gift just ‘cuz I’m supposed to’, and for people that say they don’t need anything.” Alas, charitable giving came to mind and I remembered CanadaHelps.org. They help you locate a slew of Canadian Charities and make gift giving easy. So, I donated funds to a close-to-home charity in the Hawkins’ family name. To me, that is a gift worth giving, and I hope the pickle winner agrees!

Family & Friends – enjoy every person “at the table” this holiday season because one thing is certain: as the years progress, the people you share Christmas with will change. While girlfriends, boyfriends, husbands, wives and children enter the picture, people will also leave. All I’m saying is, enjoy and appreciate the family & friends you spend the holidays with this year, because, as far from the truth as it may seem, nothing lasts forever (except Christmas Baking traditions, of course!).

Wishing you a Happy Holidays, naturally 🙂

Sarah Hawkins, R.H.N.

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October 21, 2014

Pumpkin Perfection

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

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)

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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