JALAPENO PAPRIKA HEMP SPREAD

A friend from out of town recently called (actually called, didn't just text) and to my delight was dropping by for lunch. I had a couple of hours before her arrival, and happened to be on my way to the market. Like a smack on the head, jalapeño pepper spread was my craving of the day and our lunch would now revolve around it. Thankfully the experimental recipe worked out! And just like that, a couple of gals were enjoying Jalapeño Paprika Hemp Spread on fresh sourdough bread with roasted beets, avocado and topped with spiralized carrots and sprouts. I'll share photos and details of this next week, but for now, go whip yourself up some of this delicious, spicy spread. It's a nice thing to have in the fridge to enjoy in wraps and sandwiches or with some crackers topped with cucumber.

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INGREDIENTS:

• 1 green jalapeno pepper, finely chopped
• 1/2 cup hemp seed
• 1/4 cup apple cider vinegar
• 2 tbsp nutritional yeast
• 1 garlic glove, minced
• 1 tbsp lemon juice
• 1 tbsp water
• 1 tsp paprika
• 1/2 tsp sea salt

Place all ingredients in blender and blend until thick and the jalapeño paper has been finely broken down. Store in a jar or glass container in the fridge. 

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HEALTH BENEFITS: 

LEMON: a natural detoxifier, rich source of vitamin C, and contains limonene that promotes immunity and helps fight infection. 

APPLE CIDER VINEGAR: reduces sinus infections and sore throats, prevents muscle fatigue after exercise, improves digestion and cures constipation, and helps to alleviate symptoms of arthritis. 

JALAPEÑO PEPPER: anti-inflammatory, contains antioxidants, boosts metabolism and helps promote weight-loss, a rich source of vitamin E and C and minerals. 

PAPRIKA: promotes heart health and circulation and can even help normalize blood pressure, a rich source of vitamin E, A and C which helps fight colds and helps the body to absorb iron. 

NUTRITIONAL YEAST: excellent source of fiber, complete protein, and rich source of vitamin B's, minerals and amino acids. 

SEA SALT: anti-inflammatory, boosts immunity, alkalizing to the body, promotes heart health and circulation and aids to help deal with stress and promotes better sleep and mood by maintaining hormone levels in the body. 

GARLIC:  anti-inflammatory, contains antioxidants, boosts metabolism, lowers cholesterol and helps to prevent cancer. 

HEMP SEEDS: anti-inflammatory, contains antioxidants, packed with omega 3 and 6 fatty acids, rich source of vitamin B complex and vitamin E and high in minerals, promotes heart health and circulation, high in fibre, and contains tryptophan which helps regulate sleep and improve mood. 

CREAMY LEMON GARLIC HEMP SAUCE

I have to admit, this Creamy Lemon Garlic Hemp Sauce was a beautiful accident one day while experimenting in the kitchen. An accident that I now make weekly, eat daily and work into a variety of dishes including salads, noodles, and veggie-grain bowls. It's a great sauce to have handy to add to meals, and can also be used as a dip for snacking! 

Hemp seeds, once blended, add a creamy, smooth texture to things like smoothies, dressings and sauces. Which is just one of the reasons this superfood is so well loved by vegans and health nuts. So although "buttery" in texture, this sauce is packed full of antioxidants, vitamins, essential fatty acids and really couldn't be any better for you. So go ahead, make up a batch of this sauce and indulge with pleasure and without guilt.

CREAMY LEMON GARLIC HEMP SAUCE: a healthy, detoxifying, versatile sauce. 

INGREDIENTS: 

• 1/2 cup lemon, juice 
• 3/4 cup olive oil 
• 1/3 cup hemp seeds 
• 2 tbsp water 
• 1.5 tbsp tamari 
• 1 tbsp raw honey 
• 1 tbsp ginger, grated 
• 1 garlic glove, minced 

Place all ingredients in blender and blend until thick and smooth. Store in a jar or glass container in the fridge. 

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HEALTH BENEFITS: 

LEMON: a natural detoxifier, rich source of vitamin C, and contains limonene that promotes immunity and helps fight infection. 

GINGER: anti-inflammatory, contains antioxidants, and clears microcirculatory channels of the body which include the sinuses and throat. Also, ginger is a warming agent and promotes sweating, which is healthy when sick. 

RAW HONEY: contains antioxidants, and a rich source of minerals and B vitamins that help support the function of the heart, muscles and nervous system. 

OLIVE OIL: anti-inflammatory, contains antioxidants, lowers cholesterol and promotes heart health, rich source of vitamin E which is good for the skins and has an anti-aging effect. 

HEMP SEEDS: anti-inflammatory, contains antioxidants, packed with omega 3 and 6 fatty acids, rich source of vitamin B complex and vitamin E and high in minerals, promotes heart health and circulation, high in fibre, and contains tryptophan which helps regulate sleep and improve mood. 

I will be sharing a variety of recipes that include this sauce, so make sure to tune back in for those soon! 

POMEGRANATE SEED YOGURT PARFAIT

The yogurt parfait is a regular on my roster of breakfast combinations, packed full of fibre, protein and enough fuel to keep me energized until lunchtime. However, every couple of weeks it becomes monotonous, and requires some new flair in the fruit department. With a regular rotation of banana, apple, pear, and grapefruit, inevitably one fruit becomes boring. Thankfully pomegranates are in season! These lovely little seeds are crunchy and tart, packed full of antioxidants and vitamins, and scream of holiday cheer this time of year, making them a delightful addition to the yogurt parfait. 

POMEGRANATE SEED YOGURT PARFAIT: aids digestion, promotes health and increases energy 

INGREDIENTS: (yields 1 serving)

• 3/4 cup goat yogurt 
• 1/2 cup pomegranate seeds 
• 2 tbsp chia seeds
• 2 tbsp hemp seeds 
• 2 tbsp raw pumpkin seeds 
• 1 tbsp raw walnuts 
• pinch of cinnamon 

Place yogurt in a bowl and top with the remaining ingredients. Mix and enjoy. 

HEALTH BENEFITS

GOAT YOGURT: rich in calcium, high in fatty acids, immune booster, contains agents that help metabolize iron and copper. 

POMEGRANATE: anti-inflammatory, antioxidants, promotes heart health, rich source of vitamins A, C, E and folic acid. 

CHIA SEEDS, HEMP SEEDS, WALNUTS & PUMPKIN SEEDS (combined): anti-inflammatory, contains antioxidants, packed with omega 3 and 6 fatty acids, rich source of vitamin B complex and vitamin E and high in minerals, promotes heart health and circulation, high in fibre, and contains tryptophan which helps regulate sleep and improve mood. 

CINNAMON: contains antioxidants, high levels of manganese, controls blood sugar, aids in cancer prevention, and reduces LDL cholesterol levels.

SPINACH BASIL PESTO

Pesto is far more versatile than given credit for- my recent appreciation for this Italian staple has opened my eyes to the many possibilities of form and flavour it can take on.  

I'm certain the list of ingredients that I've been experimenting with would have your Italian grandmother rolling over in her grave. A classic Italian Pesto consists of basil, garlic, pine nuts, olive oil and parmesan. However, I was sure we could squeeze more nutrients and vitamins in there, after all, it's green! After dabbling with basil substitutes such as swiss chard, kale, and spinach, playing with cheese versus no cheese, and replacing pine nuts with every nut under the tree, I stumbled across a recipe that achieves both nutritional value and great taste. 

Nutrition Stripped Spinach Basil Pesto recipe includes the key ingredient to any great pesto: basil. Without basil, however which way you make it, its flavour will simply be lacklustre. Three other reasons why I think this recipe is awesome: walnuts, hemp seeds and nutritional yeast. These include an amazing combination of essential fatty acids, omega 3, vitamin B-12, amino acids and protein.

A food processor, Vitamix, or Jamie Oliver's pestle and mortar technique can be used to prepare this recipe. So, go whip up your batch! You'll have enough for my Zucchini & Soba Noodles with Walnut Spinach Pesto (recipe to be posted later this week), and some left over for other creative inspirations such as pesto toast with poached eggs, pesto portobello parmesan pizza, lemon pesto hummus, and tomato pesto grilled cheese.

3 WATERMELON JUICE RECIPES

Watermelon brings me back to the summers of being a kid. To days when we'd run around all day long through sprinklers, tearing up the neighbourhood, riding bikes around the block until our mothers made us stop to eat. I remember plates of watermelon - grabbing a slice and running back out the door.  

Back then, I definitely did not have the same appreciation for watermelon as I do now. This summer it found its way into salads, yogurt parfaits, popsicles, juices and smoothies. And whether or not my body craves it for nostalgic fulfilment or the rich source of vitamins, minerals, and electrolytes, I'm thankful to have found a new form of appreciation for this glorious fruit.  

Here are three of my favourite ways to drink watermelon:

MORNING WATERMELON RISER

Start the day hydrating and cleansing your system with this fresh juice. 

NUTRITIONAL BENEFITS: 

Watermelon: hydration and electrolytes.

Ginger: clear your sinuses, aid digestion, and help the body absorb nutrients.  

Lime: a morning shot of vitamin C, antioxidants and to fire up the appetite. Fun fact: just the scent of lime will cause your mouth to fill with digestive salivas and thus kickstart the entire digestive system.  

INGREDIENTS: (yields 2 servings) 

• 1/2 small watermelon (or 1/4 of a large watermelon) 
• 1-2 inch (depending on your taste) ginger root 
• 1 lime 

Cut away the green of the watermelon, keeping the whites of the watermelon for juicing. (The white part is actually jam packed with vitamins and antioxidants.) Using a juicer, juice the above three ingredients. Stir and serve. If you do not have a juicer, you can also blend the watermelon until it's liquified, adding the juice of a lime and finely grated ginger. Blend well. 

POST WORKOUT WATERMELON SHAKE: 

This one is perfect for after a run, yoga class, or a workout.  

NUTRITIONAL BENEFITS: 

Watermelon: hydration and electrolytes.

Banana: potassium, B vitamins and fast burning carbs. Carbs are the main fuel your body uses during physical activity. After a workout you need to replenish these carbs so that your body can repair itself. Bananas contain five of the eight B vitamins that help support the function of your heart, muscles and nervous system.

Hemp seeds: an easily digested protein and all essential amino acids. Proteins are made up of these amino acids, and combined they help build, maintain and repair tissues in our bodies. 

Coconut water: potassium and natural sugar replacement. 

INGREDIENTS: (yields 2 servings) 

• 1/2 small watermelon (or 1/4 of a large watermelon) 
• 1 banana 
• 2 tbsp hempseed 
• 1/2 cup coconut water 

Blend all ingredients until smooth.   

WATERMELON COOLER: 

A refreshing internal cooler. Perfect for a hot summer night.  

NUTRITIONAL BENEFITS: 

Watermelon: hydration and electrolytes.

Cucumber: natural cooling and hydrating properties. 

Mint: cooling properties and digestive aid.  

Ice: chill factor. 

INGREDIENTS: (yields 2 servings) 

• 1/2 small watermelon (or 1/4 of a large watermelon) 
• 1/2 a cucumber
• 6 large mint leaves 
• 4 ice cubes 
• 1/4 cup of water (for blending purposes only)

Blend all ingredients until smooth.