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Feb 22, 2017

Quinoa Breakfast Bowl

Ingredients  (2 servings)

  • 1/2 cup of quinoa cooked in almond or coconut milk (instead of water)
  • 1 banana 
  • Coconut oil
  • Dash of cinnamon
  • Chia seeds
  • 1 tablespoon nut butter of choice
  • Coconut flakes, strawberries, pomegranate seeds, mango, blueberries (optional)

  • Saute sliced banana in coconut oil and cinnamon 
  • Add to cooked quinoa
  • Add nut butter 
  • Top off with coconut flakes or other fruit and chia seeds

Feb 21, 2017

Thai Salmon Vegetable Salad

  • 1 lb sockeye salmon
  • 1/4 cup coconut aminos
  • 1/2 lime, juiced
  • 1 tsp sesame oil
  • 2 tbsp white vinegar
  • 1/4 tsp cayenne (or more to taste)
  • 1/2 tsp red pepper
  • 1/2 tsp garlic powder
  • 1 tsp ginger

  • Dressing:
  • 1/2 cup cashews
  • 2 tbsp coconut aminos
  • 1/2 lime, juiced
  • 4 tbsp coconut milk
  • 2 tbsp apple cider vinegar
  • 1/4 tsp garlic powder
  • 1/2 tsp ginger, grated
  • 1 tbsp cilantro
  • 1/4 tsp cayenne
  • 1/4 tsp red pepper flakes
  • Salad:
  • 1 zucchini, spiralized
  • 1 cucumber, spiralized
  • 1 carrot, spiralized or sliced with a vegetable peeler
  • 1 red bell pepper, julienned

  1. Mix together the marinade for the salmon in a shallow dish. Place salmon, flesh side down in the dish. Let marinade for about an hour.
  2. Meanwhile, grind up the cashews in a food processor until finely ground, almost a paste. Add in the rest of the dressing ingredients and blend until smooth.
  3. Set the oven to broil on high. Place the rack about 6 inches below the broiler. Place salmon steaks skin side down on a oiled baking sheet. Broil for about 8 minutes, or until fully cooked.
  4. Portion out about 2 cups of the spiralized vegetables into a bowl. Top with salmon and dressing.

Feb 10, 2017

A Handful of Nuts a Day Cuts the Risk of a Wide Range of Diseases

A large analysis of current research shows that people who eat at least 20 g of nuts a day have a lower risk of heart disease, cancer and other diseases. The analysis of all current studies on nut consumption and disease risk has revealed that 20 g a day-equivalent to a handful-can cut people's risk of coronary heart disease by nearly 30%, their risk of cancer by 15%, and their risk of premature death by 22%.
An average of at least 20 g of nut consumption was also associated with a reduced risk of dying from respiratory disease by about half, and diabetes by nearly 40%, although the researchers note that there is less data about these diseases in relation to nut consumption.
The study, led by researchers from Imperial College London and the Norwegian University of Science and Technology, is published in the journal BMC Medicine.
The research team analyzed 29 published studies from around the world that involved up to 819,000 participants, including more than 12,000 cases of coronary heart disease, 9,000 cases of stroke, 18,000 cases of cardiovascular disease and cancer, and more than 85,000 deaths.
While there was some variation between the populations that were studied, such as between men and women, people living in different regions, or people with different risk factors, the researchers found that nut consumption was associated with a reduction in disease risk across most of them.
Study co-author Dagfinn Aune from the School of Public Health at Imperial said, "In nutritional studies, so far much of the research has been on the big killers such as heart diseases, stroke and cancer, but now we're starting to see data for other diseases."
"We found a consistent reduction in risk across many different diseases, which is a strong indication that there is a real underlying relationship between nut consumption and different health outcomes. It's quite a substantial effect for such a small amount of food."
The study included all kinds of tree nuts, such as hazel nuts and walnuts, and also peanuts-which are actually legumes. The results were in general similar whether total nut intake, tree nuts or peanuts were analyzed.
What makes nuts so potentially beneficial, said Aune, is their nutritional value: "Nuts and peanuts are high in fiber, magnesium, and polyunsaturated fats-nutrients that are beneficial for cutting cardiovascular disease risk and which can reduce cholesterol levels.
"Some nuts, particularly walnuts and pecan nuts are also high antioxidants, which can fight oxidative stress and possibly reduce cancer risk. Even though nuts are quite high in fat, they are also high in fiber and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time."
The study also found that if people consumed on average more than 20 g of nuts per day, there was little evidence of further improvement in health outcomes.
(Source: BMC Medicine- December 2016)

Chocolate Fondue


1C unsweetened cashew milk
2tbsp coconut oil
1tsp vanilla
Pinch of fine sea salt
12oz of dark chocolate chips (about 1¾ C)
Serve with banana slices, pineapple, kiwi, and strawberries


In a small saucepan, heat cashew milk over medium low heat. Do not allow to come to a boil. Milk should just be very warm.
Add coconut oil, vanilla, salt, & chocolate chips. Let warm, then whisk together. Continue to whisk until chocolate is fully melted.
Remove from heat when chocolate is fully melted & smooth. Serve immediately if desired. Help keep fondue warm by serving in a fondue pot see over a small flame.

Store in the refrigerator if not using right away. Reheat in 30 second increments in the microwave or in a small sauce pan over low heat.