What better to spend a dreary Labour Day Monday then baking with a friend! Irina Andreea and I set out to create a the perfect treat, that is yummy and guilt-free here is what we came up with! Enjoy!

Apple Crisp Delight

3 Small Royal Gala Apples

Handful of Blueberries

1 cup of Organic Oats

1 Scoop TrueStrength (vanilla protein powder)

1 tsp Cinnamon

1 tsp Nutmeg

1/3 cup whole wheat flour

¼ cup water

1 tbsp Organic Agave Nectar

Healthy additions (optional):

-ground flax

-1 tbsp Hemp Oil

-Apple Sauce

-Apple Butter

-Frozen Yogurt

-Greek Yogurt

-Pumpkin Seeds

Directions:

1- Preheat oven to 375 C

2-Start by washing and thinly slicing your apples. Keep the skin on for a little extra fibre. Sprinkle them with a pinch of flour, ensuring an even coating. Top with the handful of blueberries.

3-In a bowl begin to mix together the oats, protein powder, flour, cinnamon and nutmeg. Here you can add in the ground flax seeds, ground salba and or wheat germ if you would like.

4-Begin slowly adding the water to the dry mixture, you want to create a dough texture. Add more if needed!

5-Layer the apples in a square baking dish and thinly spread the wet mixture on top, using the back of a spoon.

6-Sprinkle with cinnamon and drizzle with agave. Place on the middle rack in the oven.

7-Leave in the oven for about 25-30 mins at 375 C. The top should harden and become a little crispy.

8-Serve warm topped with low-fat  frozen or greek yogurt, apple butter and nuts or seeds!

This treat is packed with protein, fibre and antioxidants! SO delicious, SO easy and SO good for you!

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Quinoa with Oats

A very healthy alternative for pasta or rice, besides chickpeas is a whole grain called, QUINOA (“keen”-“wa”). It is well known for its great profile of amino acids and is a complete protein! And yes, you guessed it, is also a great source of FIBRE! Making this substitution is especially beneficial for vegetarians, helping them to reach their daily protein requirements without having to think about complementary proteins.

Quinoa is found in the organic section at the grocery store or at any bulk or health food store. It has the same cooking instructions as rice or cous- cous, it does look a little different but please don’t let it scare you! Quinoa is bland alone but is perfect in place of rice, pasta or cous cous in any meal.

Quinoa is a superior food, it is so versatile and can be used to substitute for so many carbohydrate choices. Quinoa is a fantastic wheat-and gluten-free choice, probably the least allergenic of all the grains. Try this recipe that I found in Tosca Reno’s “The Eat-Clean Diet Cookbook”.

Quinoa with Oats: Pg: 89

1 cup quinoa, soaked for 2 hours

1cup steel-cut oats

¼ tsp sea salt

3 cups water

1 tsp cinnamon

1 tsp vanilla

¼ cup raisins

Preparation:

In a medium saucepan with a lid, place soaked quinoa, steel-cut oats, sea salt and water. Bring the mixture to a boil and reduce heat. Cover and let simmer for 30 minutes. Remove from heat, stir in other ingredients and let sit for several minutes. Serve hot.

* Try this with unsweetened applesauce

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I’m sure you have all heard of or seen what varicose veins look like. They are those unsightly blue veins that pop up usually on the leg. Some people are more prone to them because they run in their families, or get them when they are pregnant, but another main cause of these painful, enlarged veins are- you guessed it, not enough fibre! What happens is when you have a low fibre diet, it is harder to release bowel movements. This extra effort and strain increases the pressure in the abdomen, with slows down the blood flow into the lower part of your body. This increased pressure can over time weaken the walls of the veins, leading to varicose veins and even hemorrhoids!  The take away message here is make sure you eat a diet rich in vegetables, fruits, legumes and whole grains to promote a healthy gut!

From the Condensed Encyclopedia of Healing Foods, pg: 914

Here is a high fibre meal idea that will keep you going! I make it all the time, try it, I’m sure you’ll enjoy it!

Lentil salad

-one can lentils ( be sure to rinse thoroughly before use)

-one can of corn

-one tomato diced

- one half of a cucumber diced

- one diced pepper ( any colour of your choice)

-1 tbsp lemon or lime juice

-1 tsp cumin

-2 tbsp balsamic or red wine vinager

-2 tbsp unsalted, dry roasted sunflower seeds

-1 tbsp extra virgin olive oil

- pinch of salt… lots of pepper

Preparation:

Make certain that all of your vegetables are cut up to around the same size.

Mix all ingredients together in a large bowl and chill before serving. Try substituting a bowl of this for lunch one day! To complete the protein, add cheese cubes or serve with a glass of low-fat milk.

Sick of lentils? Substitute chickpeas or a chickpea-fava bean mixture!

A nice addition to this salad, especially in the summer is halved grapes and a little goat milk feta cheese . Refreshing! Or maybe you want a little kick, if so try a pinch of red pepper flakes or tabasco.

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Some of you may not know that there are two different types of fibre, both of which have ample benefits for our bodies including aiding digestion, and preventing diseases. To ensure that you get enough fiber, eat a variety of foods, including:

.        Dried beans and peas

.        Fruits

.        Vegetables

.        Whole grains

The two different types of fibre are:

Soluble fibre attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.

Insoluble fibre is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

A few words of caution:

When you start to try and eat more fibrous foods, you are going to want to start slowly, your body will adjust to your new fibre intake, but it may take some time.

Add fibre gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fibre through the digestive system. Drink plenty of fluids.

Peeling the skin off the fruit of vegetable can reduce the fibre content. The good part is eating fibre rich foods can be beneficial, whether it they are cooked or raw.

If you are going to use dry legumes (beans and peas) , you may want to soak them overnight, before you use them. This will help to reduce the gaseous symptoms commonly associated with “the magical fruit”.

Try this recipe that I have come up with, its fibre and protein packed!

Chickpea “pasta” Dish

-1 large can diced tomatoes ( drain off some of the extra liquids)

-1 can on drained and rinsed chickpeas

-1 can of corn

-1 half diced onion

- 1 half red or green pepper diced

-minced garlic (as much or as little as you like)

-1 tsp oregano

-pinch of red pepper chili flakes

-pinch of salt.. lots of pepper

Preparation:

First put a half a tablespoon of olive oil into a skillet or wok and cook garlic until golden brown, then add tomatoes. Simmer for a few mintues then start adding other ingredients. Season until you like the taste. Remember the less salt you use the healthier. I recommend drinking this with a glass of Skim milk to complete the meal!

This makes for an amazing meal!

Source: MEDLINE PLUS

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