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The Essentials: Your Morning Coffee

The Essentials is a series of recipes and tips that will inspire you to stay sugar free without changing your daily routine. Ok, you have decided to take on the challenge of going sugar free for the month of September. You committed to yourself that you could 1) avoid store bought sugary baked goods, 2) that you are going to replace soda pop with hydrating herb and fruit infused water and 3) you are going to attempt making your own sauces, condiments and dressings at home…

BUT.. then you remember… you favourite morning ritual… your coffee (w/sugar!) No need to worry, I got you covered with this creamy, silky and sweet morning brew… I can assure you, you will not be missing your double double!

Directions

After brewing your morning cup (or 2) of coffee, add it to your blender with 1 tbsp of virgin coconut oil, 1 tbsp maple syrup, 1/2 tsp cinnamon and optional 1 tsp of cacao. Blending the coffee with coconut oil turns it into a creamy latte, while giving you a dose of your healthy fats. The added cinnamon helps to balance blood sugar levels and the cacao is a great magnesium and energy boost.

Not a coffee drinker? Try one of my Superfood Latte Teas (click for free e-book with 5 recipes!) for a morning boost like Maple Chaga, Matcha-Maca, or Turmeric Chai! They are all dairy free and prepared with your choice of coconut or almond milk. You could also experiment with using an all natural coffee replacement such as Dandy Blend.

Turmeric Chai Superfood Tea

Cleaning out your pantry for Sugar-Free September…& becoming a more conscious cook!

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There are some simple and easy steps that you can take to bring more awareness to what you are putting into your pantry..and therefore into your body (and that of your family).

I have selected some popular “food products” that unfortunately may still be found in the common pantry. Below, I share with you WHAT to replace it with, WHY you would want to replace it and HOW to become more educated on reading ingredient lists and food nutrition labels.

Bringing Mindfulness to Reading the Ingredient List

“Ingredients” that you want to be on the look out for when trying to purify your body, mind and spirit include sugar, high fructose corn syrup, partially/hydrogenated oils – especially soy, corn & canola (most likely GMO), maltodextrin, BHAT & BHT, the many names for MSG, and food colourings. For more types of added sugars of which to be mindful, see Sugar Explained by the Canadian Cancer Society. Although the packaged and processed foods you are eating at home may not be extremely high in sugar (i.e.: crackers, soups, frozen meals), they are filled with many other non-nutrient dense “foods”… or let’s say additives, fillers or preservatives.

Making the Lifestyle Change … Beyond Sugar-Free

You may want to start by first focussing on reducing sugar intake, or maybe you are ready to clean up shop a little bit more. Remember to make it work for you and your lifestyle and that small changes are more likely to last long term.

Pantry Makeover … Making Healthier Choices!

Peanut Butter (Kraft, Jif, Skippy) ….TRY 100% natural peanut butter or any nut/seed butter without any added ingredients.

“Oh great! Only 1 gram of sugar in my favourite Kraft Peanut Butter”…. Not such great news, unfortunately. Although it may seem like a low amount of sugar, this product is not filled with only roasted peanuts… it contains all the the additives from the list above and is sweetened with refined and processed sugars.

I invite you to make the transition to all natural peanut butter or nut butters than can now be found at most local grocery stores. Look for brands that contain only nuts.. no added oils or sugar necessary. Want to take it to the next step? It’s so easy (and cost efficient) to make your own nut butter at home with a food processor. Add your own natural sweeteners like maple syrup and a pinch of Himalayan sea salt to preserve it and feel good knowing that you are conscious of what you are eating or feeding your family.

2. White Refined Sugar (baking, morning coffee)…TRY a natural sweetener such as Canadian pure maple syrup, honey or Medjool dates.

Numerous amounts of research shows that white, refined sugar is a very addictive substance and even more addictive than drugs like cocaine!!! Utilise this 30 day challenge and fundraiser as an opportunity to break free from any addictive relationships with sugar and start to feel the Health Benefits of going sugar free. Stay tuned for my series Sugar Free Essentials which includes a delicious and satisfying way to enjoy your morning cafe latte free of refined sugar! As for baking, replace sugar with dried fruit like dates or even mashed bananas. Get the recipe for a sugar free Zucchini Cranberry Loaf sweetened with ripe bananas.

3. Sugary Breakfast Cereals… TRY homemade granola or chia pudding.

Today, I am using the example of Frosted Mini Wheats, a store bough cereal promoted as a “nutritious and delicious bite size snack, whole grain, and a high source of dietary fiber.” This product contains 11 grams of refined sugar per serving, as do many cereals. The ingredients consist of: Whole grain wheat, icing sugar, glycerin, gelatin, bht. Vitamins and Minerals: iron, thiamine hydrochloride, d-calcium pantothenate, zinc oxide, pyridoxine hydrochloride, folic acid.

I strongly believe that there are alternate breakfast options to offer our body a daily source of fiber, vitamins and minerals without the icing sugar, gelatin (sorry vegetarians!) and BHT.

Trusting that these examples inspire you to become a more conscious cook!

Stay Tuned for more sugar free recipes including homemade Sweet and Spicy Rosemary Nuts… a delicious alternative to buying candied nuts or pre packaged trail mix.

Goin Seasonal Week 7: Immunity Boosting Garlic

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As a member of the allium family, garlic, along with leeks and onions for example, contain high amounts of sulfur compounds. These compounds not only give garlic its potent smell, and strong flavour, but also contribute to its powerful healing properties.

Garlic is high in selenium, the heart health mineral, especially when grown in organic, mineral rich soil. It is also an excellent source of manganese, and B6, especially important for women. Believe it or not, garlic is also a rich source of Vitamin C.

Benefits of Garlic

 Strengthens the immune system
 Acts as an anti microbial, anti fungal
 Prevents or aids in reducing symptoms of infection (urinary tract, kidney, respiratory, yeast infection)
 Aids in digestion
 Reduces and regulates blood sugar and blood pressure
 Detoxifies the body and aids in removal of parasites
 Reduces acne and other skin infections
 Increases circulation and body temperature
 Improves metabolism
 Acts as an anti inflammatory

How to roast garlic + Preparing an organic, free range whole roasted chicken from Dare 2 Dream Farm

Last year, I had the honour of being a part of the Dare 2 Dream Sandy Loam Produce first ever Community Support Agriculture (CSA) program in Espanola, Ontario. On a weekly basis, CSA members as well as those of you signed up for the Holistic Lacey newsletter received a flyer filled with delicious recipes, tips and nutritional facts. I have decided to share this deliciousness to inspire, educate and encourage everyone to enjoy eating locally and seasonally, and to feel the difference for yourself.

Goin Seasonal Week 6: Go Green with protein powerhouse peas!

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Fresh green pea and mint dip, guacamole with a twist, pesto & green bean salad with corn, cherry tomatoes and basil….With shelled green peas readily available at the market this time of year, I have begun to add a scoop of peas to my green smoothie for a boost of protein and important vitamins and minerals.

Get the Recipes + Nutritional Info on Green peas… a protein powerhouse !

Cranberry Zucchini Loaf {sugar-free | Sweetened with Banana}

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Sugar-Free Baking Tip:

Did you know that you can replace 1 cup of sugar with mashed, ripe bananas. Ensure that bananas are at room temperature and add then to any of your favourite recipes instead of refined white sugar. You may have to adjust the recipe recipe looks like there is too much liquid.

You can also create a puree from fruit like dates or figs for the same effect.

Makes 2 loaves

Ingredients

2 cup shredded zucchini

1 cup virgin coconut oil

4 organic free range eggs

2 small ripe bananas (about 2/3 cups)

2 tsp vanilla extract

2 tsp cinnamon

1 cup dried cranberries

3 cups light spelt flour

1 tsp baking powder

1 tsp baking soda

1 tsp sea salt

2 tbsp pumpkin seeds

Directions

Shred zucchini by hand or with a food processor. Set a side in a strainer and bowl and allow excess water to drain while you prepare remaining ingredients.

Preheat oven to 350°F. Prepare 2 loaf (5×9) pans with parchment paper.

Whisk together coconut oil and eggs. In a separate bowl, use a fork to mash bananas to a puree consistency. Add to egg and coconut oil along with vanilla, cinnamon and cranberries. Stir until combined.

In a large bowl, whisk together flour, baking soda, baking powder and salt.

Use your hands to squeeze any remaining moisture out of zucchini and fold into wet ingredients. Add dry ingredients to wet and mix until just combined.

Divide the batter equally between the loaf pans. Top each loaf with 1 tbsp of pumpkin seeds. Bake for 50 minutes at 350°F or until centre is well cooked (or a toothpick comes out clean!). Cool in pans for 10 minutes. Turn out onto wire racks to cool thoroughly.

Enjoy on its own, with almond butter or ghee.

Goin’ Seasonal Week 4: Heirloom Potato Salad with Caesar Dressing & Garlic Scape Pesto

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Week 4: Adirondack Red Potatoes

Red, on the inside and out!

Adirondack Red Potatoes are an oblong, slightly flattened tuber with purplish-red skin and pink-red flesh. They are flavourful and moist and can be enjoyed boiled and roasted.

Colourful Potato Salad with Green Beans

Ingredients

– 6 cups potatoes, washed and cut into 1″ chunks, skin-on

– 2 large shallots, diced, or spring onion
– 1⁄2 cup celery, diced
– 1⁄2 cup fresh parsley or dill, roughly chopped – 3 cups green beans or asparagus, trimmed,

washed and cut into 1/2″ pieces
– 1⁄4 cup fresh chives, chopped (about 20) – 3-4 Free range eggs, boiled, sliced

(optional)

For the dressing: Choose from my favourite simple dressing included last week or for a creamy version, choose my ultimate dairy free creamy cashew Caesar salad dressing.

What in the world is a garlic scape?

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I still remember the first time I saw these beautiful wispy spirals that began to grow out from my garlic plants, planted the previous fall. I immediately did some research to learn more and was amazed (and excited!) about what I could do with them in the kitchen. I will also never forget the moment I harvested it and ate it raw…weooo…hello garlic!

Click Here to read more about garlic scapes and how to enjoy them grilled or in hummus + a delicious Arugula Walnut Garlic Scape Pesto recipe!

For your Health….scapes can

oxygenate blood
Reduce inflammation
Boosts immunity; high in antioxidant glutathione
lower blood pressure and cholesterol levels
garlic scapes, like cloves, and other alliums are known for their anti cancer qualities
rich in sulfur; important for health and strength of hair, nails, skin and important for synthesis of amino acids.

Goin’ Seasonal: Week 3

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Week 3: Tasty Turnips CLICK HERE

This week’s newsletter includes:

4 roasted turnip recipes including rosemary & leek or bacon and chives
Turnip, greens and beef stew
2 simple and delicious homemade salad dressings

+ A special feature on canning by Lina Goddard of Dare 2 Dream Sandy Loam Produce and Alpaca Farms

Goin’ Seasonal Week 2: Lovely Leafy Greens

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Week 2: Lovely Leafy Greens GET THE RECIPE + WAYS TO USE LEAFY GREENS

Keep it simple! One of my favourite ways to enjoy leafy greens is steamed or sautéed and topped with olive oil, lemon juice, sea salt, pepper and cayenne or turmeric.

RECIPE: Fusili Pasta with Greens, Goat Cheese and Walnuts

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Nutritional Tip: How do you get your calcium? The most common answer to this question is dairy products like milk, yogurt and cheese, or perhaps a supplement. Did you know that leafy green vegetables contain more absorbable calcium than dairy?

Goin’ Seasonal Week 1: Ravishing Radishes

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Week 1: Ravishing Radishes (CLICK HERE FOR RECIPE AND NUTRITION INFO)

Recipe: Rosemary Roasted Radishes with Greek Yogurt Dip

Nutritional Tip: Radishes are an important detoxifier, especially for blood, kidneys and bladder, due their diuretic properties. They also aid in digestion by eliminating toxins, relieving constipation and calming the digestive system.

Avocado Lover’s Pesto {family size} {oil-free}

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Summer sunshine and warm days are here. You’ll want to add this simple pesto to your weekly repertoire, especially if you 1) love avocados, 2) have a lot of ripe ones on hand or 3) are looking for ways to include more healthy fats into your diet. Enjoy with veggie sticks, raw crackers, on pasta (cooked brown rice pasta or raw, spiralized zucchini noodles), on toast with your favourite sandwich or with corn chips.

I created this recipe for a food demo I offered at Farm of Life in April, and guests were so surprised that there was no oil! I usually add oil to my pestos but with a lot of avocados to use, I had an idea to completely replace the oil with the avos. This pesto is rich, yet still light, creamy and fluffy. Add as much or as little garlic as you like. You can also add a handful or fresh greens like spinach or kale for extra leafy green action!

What you’ll need:

4 avocados

2 bunches of basil

1 cup walnuts or nuts of choice like macadamia, pecans, brazil nuts, cashews

1/4 cup lemon juice, freshly squeezed

4-6 medium garlic cloves

1 tsp Himalayan pink salt

1 tsp freshly ground pepper

1/4 – 1/2 cup water, to reach desired consistency

1 cup spinach (optional)

In a food processor, add all ingredients, except water and spinach and pulse until well combined. Slowly add water until you reach your desired consistency. Pulse in spinach and combine until smooth or leave slightly chunky. Store in an airtight container or sealed mason jar and refrigerate. Pesto is best if used within a few days, otherwise you can freeze it for several months.

Trusting this will bring a smile to your face and warm your heart!