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May 28, 2018

Ingredients:

  • 1/2 C buckwheat flour

  • 1/4 C tiger nut flour

  • 1/2 C coconut sugar

  • 1/4 C olive oil

  • 1/3 C berry coconut or almond yogurt

  • 1 t lemon juice

  • 1 chia egg (1 T of chia seeds mixed with 3 T of water)

  • 1 1/2 t baking powder

  • 1/2 t baking soda

  • 1 t vanilla powder

  • about 125/130 g of fresh berries 

  • 5/6 drops of rose extract

  1. Preheat the oven at 170 C and  line a muffin tin with paper cupcakes liners. (the recipe will make 6 to 8 small muffins)

  2. In a small bowl, prepare the chia egg and in another small bowl, wish together the yogurt with the lemon juice to create a buttermilk consistency. Set aside for 5 minutes.

  3. Then mix together the dry ingredients in a large bowl.

  4. Pour the oil in a smaller one and add the chia egg and yogurt buttermilk. Whisk to combine.

  5. Add the wet mix to the dry and mix together until well incorporated. 

  6. At this point, fold in the fresh raspberries.

  7. Fill the c...

May 7, 2018

Ingredients:

  • 1 1/2 C buckwheat flakes

  • 1/2 C pumpkin seeds for green bars and sunflower seeds for cacao berry bars

  • 1/2 C of vanilla or berry plant based protein powder (I used a vanilla white hemp and a acai & berry one)

  • 1/4 C dried mulberries

  • 1 T chia seeds

  • 1 T hemp seeds

  • 3 T maple/coconut or date syrup

  • 1/4 C tahini

  • 1/4 C lucuma powder

  • 1 T green powders blend for green bars and 1 T dried raspberry powder for pink bars

  • 1/2 T matcha powder for green and 1/2 T cacao powder for berry bars 

  • 2 t vanilla powder

  • 1/4 t salt

  • (for green bars, zest of one lime or lemon)

  1. Line a square tin with parchment paper (8x8” or 20x20cm) and set aside.

  2. Mix together the dry ingredients in a bowl and the wet in a smaller one.

  3. Add the wet to the dry and mix together until all combined.

  4. Transfer the tin and press to about a cm thickness or more depending on how thin or thick you’d like your bars to be.

  5. Freeze for about 1...

May 3, 2018

Will I get enough iron from a plant based diet??

This is one of the questions I'm often asked and the answer is yes. Now, iron is one of those nutrients that are extremely essential for the body so it's important to keep an eye out for it and test your levels. Supplementation can be indicated in cases of anemia or pregnancies for example but it's important to not supplement without referring to a professional or without knowing your own body's levels as too much of a good thing is not necessarly better. And it couldn't be more true for iron which if present in excess could actually act as a pro oxidant and negatively affect our system.

Good plant based sources of iron are green leafy vegetable (spinach, green leafy rocket, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts, broccoli, mustard greens, arugula, collard greens, romaine lettuce, swiss chard, cabbage), fenugreek, beets (s...

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