This gluten free, high protein muffin recipe is created by Jordan, a holistic nutritionist and also vegan, gluten free recipe developer. If you like the recipe, check out her blog for more easy and healthy everyday recipes.
INGREDIENTS
1 3/4 cups organic buckwheat flour
1/4 cup Garu Black
1 tsp aluminum free baking powder
1/2 tsp baking soda
1 tsp organic cinnamon
3 large organic mashed ripe bananas
1/2 cup organic sunflower seed butter
1/4 cup true organic maple syrup
2 flax eggs (2 tbsp freshly ground organic flax with 6 tbsp of water)
1 tsp alcohol free vanilla
4 tbsp almond milk, may need more depending on consistency
1/2 cup dark chocolate chips, I used unsweetened chocolate
3 tbsp organic cacao or cocoa powder
DIRECTIONS
1. Preheat oven to 350 degrees Fahrenheit and prepare your muffin tin with liners (option to use silicon liners to prevent sticking or spay oil)
2. Make your flax egg by combining two tablespoons of flax meal with six tablespoons of water. Set aside in fridge to firm
3. Add all ingredients (besides the chocolate chips) to a high speed blender
4. Remove flax egg when ready (5-10 minutes) and add in, then blend until desired consistency is formed. Stir in chocolate chips
5. Add into muffin tin liners. Bake for anywhere between 18 - 23 minutes or a knife comes out clean
]]>Making protein bar? Easy peasy. This protein bar recipe and picture is created by Jordan, a holistic nutritionist who also loves developing plant based recipes. If you like this recipe, you might want to check out her other recipes as well here.
INGREDIENTS FOR ONE BATCH
1 banana (mashed)
1 1/4 cups organic old fashioned oats
2/3 cup unsweetened coconut flakes (I used Everland)
1/4 cup maple syrup (I use Everland)
1/3 cup almond or peanut butter (I did NuIt peanut)
1 -2 tsp organic true cinnamon
1/3 cup plant-based protein powder (I use Garu Black, discount code Jordan15)
coconut oil optional to add chocolate sauce on top
2 tbsp cacao or cocoa with an added splash of maple syrup for sauce
Preheat oven to 350ºF (177ºC)
Place all ingredients together in a bowl and mix well with a spatula
Pack mixture down firmly into a pan. (I use a 9 x 9 square pan)
Bake in oven for 15 minutes. Remove and let cool for 30 minutes
When cool, cut into bars. Store in an air-tight container or wrap them individually and throw them in the freezer for an easy grab-and-go snack
If mixing coconut oil, cacao and a splash of maple syrup, it will set best in the freezer versus the fridge, but both work
The fluffiest powerhouse protein pancake recipe for family is here by Bernadette Pacana, a Registered Holistic Nutritionist and a yoga teacher (@byogawellness on Instagram).
1c flour ancient grains
2 tbsp Garu Black
2 tbsp ground flax
2 tbsp chia
2 tbsp hemp
1 tbsp baking powder
1 tbsp Apple cider vinegar
1 cup Oat mylk and water to form batter
check Bernardette’s website byogawellness.ca for more inspiring plant based recipes and healthy lifestyle tips!
]]>Whenever you bite into a juicy red apple or crunch a mouthful of dark, leafy greens, you consume more than just vitamins, minerals, and fiber. You also get a power-packed bite of plant substances called phytochemicals. They're not known to be essential for health, like vitamins and minerals, but they may go a long way toward keeping us healthy.
•What are they?
Phytochemicals are literally plant (phyto) chemicals: compounds in plants (fruits, vegetables, whole grains, nuts, seeds, and legumes) that contribute to their color, taste, and smell. They give carrots their vibrant orange hue, Brussels sprouts their bitter taste, and hot peppers their searing bite. Phytochemicals are found in all edible parts of a plant, especially the skin or peel.
•Superpowers
Scientists estimate there are more than 5,000 phytochemicals, and we're only beginning to understand what the compounds may do for human health.
The evidence indicates that phytochemicals have promising benefits. For example:
* Carotenoids in red, orange, yellow, and green plants (cooked tomatoes, carrots, squash, and broccoli) may inhibit cancer growth and cardiovascular disease, and boost immunity.
* Flavonoids in berries, apples, citrus, onions, soybeans/beans, and coffee may fight inflammation and tumor growth.
* Anthocyanins in berries, red wine and black beans are associated with lower blood pressure.
* Resveratrol in red wine, grapes, dark chocolate, and peanuts is associated with longevity in some animals.
* Proanthocyanidins and flavanols in grapes, apples, cocoa, and red wine are linked to better function of the lining of the arteries and reduced blood pressure.
* Sulfides and thiols in onions, garlic, leeks, olives, and scallions may help decrease "bad" LDL cholesterol.
* Isothiocyanates (sulforaphane) in cruciferous vegetables
With so many phytochemicals, it could be overwhelming to select specific compounds to try to protect your health. But you don't have to. Most plant foods each contain dozens of phytochemicals (for example, a carrot has more than 100).
So the key is to try to eat a varied plants, the more the better!
**From Harvard Health Publishing
]]>With premium organic matcha, Soar Organics Ceremonial grade Matcha, this works like a magic for afternoon pick-me-up!
1 cup of Garu Soy(frothe a cup of water and 2 Tbsp Garu Soy for the best smooth taste)
1/2 cup of freshly made matcha
Mix together
Enjoy!
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INGREDIENTS
•1 frozen banana
•2 shots espresso
•30g Garu Cream mix with 1 cup of ice cold water
•1/4 rolled oats
•1 TBSP almond butter
DIRECTIONS
•Blend them all until smooth.
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INGREDIENTS
•1 1/4 cups almond flour
•1/3 cup rolled oats
•1 scoop Garu Black
•1/3 cup coconut sugar
•1 egg(or flax egg for vegan, 1 TBSP ground flax and 2 1/2 TBSP warm water)
•3 TBSP coconut oil
•2 TBSP peanut butter
1/4 cup dark chocolate chips
DIRECTIONS
•preheat the oven to 350F
•mix dry and wet ingredients separately, and combine together
•fold in chocolate chips
•shape dough into 1 inch ball
•bake for 5 minutes, take then out and press down with a fork to slightly flatten. Put them back in for another 3-4 minutes.
•set to cool and enjoy!
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INGREDIENTS
•1 28fl oz can of organic BPA free black bean
•4 TBSP coconut oil
•1 tsp Himalayan salt
•10-12 TBSP organic cacao
•3-4 TBSP maple syrup
•2 TBSP Garu Cream
•2 tsp organic cinnamon powder
•2 tsp organic ground vanilla
•chocolate chips
DIRECTIONS
•preheat the oven to 350
•Mix all the dry ingredients and form into balls
•bake approximately 18-20 minutes
•let them settle a little bit after out of the oven and enjoy!
]]>I have been begging @bruceroots to share this cookie recipe, and it's finally here! Jordan is a holistic nutritionist, dry and live blood analyst, vegan and gluten free recipe developper, foodie, and chocolate lover like me! She is trying to make from whole foods when even making treats. These cookies are so fudge-y, creamy, 'not dry', and very very chocolate-y. They are high in protein, fibre, magnesium and antioxidants. She has many more incredible recipes on her website.
INGREDIENTS
•1 28fl oz can of organic BPA free black bean
•4 TBSP coconut oil
•1 tsp Himalayan salt
•10-12 TBSP organic cacao
•3-4 TBSP maple syrup
•2 TBSP Garu Cream
•2 tsp organic cinnamon powder
•2 tsp organic ground vanilla
•chocolate chips
DIRECTIONS
•preheat the oven to 350
•Mix all the dry ingredients and form into balls
•bake approximately 18-20 minutes
•let them settle a little bit after out of the oven and enjoy!
]]>1 cup organic all purpose flour
1 cup of GARU Red
3 TBSP Garu Cream + 11/2 water(substitution for milk)
1 TBSP coconut sugar
1/2 tsp baking powder
2 TBSP vegetable oil or vegan butter
No eggs or butter needed for this extremely nutrient dense pancake. 12 plant ingredients, quick and easy on your plate. Enjoy!
]]>Plant Based Toronto featured our whole food shake, Garu Black on their website including a mini interview with the founders of Garufood Inc., Kris and Stephen.
Check it out here!
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QUICK PROTEIN ENERGY BALL |
•4 cups assorted nuts
•4 packs of Garu Black
•2 tbsp honey
•1 tbsp almond oil
•1/2 cup almond milk
•Handful chocolate chips
•Shredded coconut (for coating)
Add all but chocolate and coconut to a food processor, dump into a bowl, fold in chocolate chips and start making balls. Finish by rolling the ball in coconut and refrigerate or freeze for a quick protein bite. They’re perfect for busy students, moms, professionals who can’t take the time to put together a decent snack or meal.
WHOLESOME |
I would like to share this article by Gavin Levy, MD with you if anybody wondered why whole foods are better than supplements.
Does a Vitamin C supplement have the same impact in the body as Vitamin C from an apple? 🍎
Professor Liu and his research team sought to answer this question. They found that 100 grams of fresh apples contained 5.7 milligrams of Vitamin C. However, 100 grams of fresh apples had an antioxidant, Vitamin C-like activity equivalent to 1,500 milligrams of Vitamin C. The Vitamin C-like activity of 100 grams of fresh apples was an incredible 263 times more potent than the actual amount of Vitamin C found in the apple!
What does this all mean? It highlights that nutrition is extremely wholistic. When you take a Vitamin C supplement in isolation, you don't get the thousands of other nutrients found in the apple that work together to give Vitamin C its potency. This same concept applies to other whole foods and supplements. A nutrient found in a whole food functions very differently in the body to the same nutrient obtained from a supplement.
Whilst supplements have a role, they should not take the place of obtaining your nutrition from whole food plant based sources. To solely rely on a supplement is a narrow mindset based on the premise that good nutrition can be reduced to a list of isolated nutrients that need to be consumed in strict regimented quantities. However, as we can see from the apple, nutrition is exceptionally complex and when consumed in whole foods, nutrients work synergistically to either stimulate or suppress the potency of other nutrients. There can therefore be no substitute for eating a whole food plant based diet.
Study: Antioxidant activity of fresh apples (R.H. Liu, M.V. Eberhardt)
HYDRATION |
We got an advise on how to best hydrate your body during hot summer days from Jessica Pirnak, who is a plant-loving registered dietitian as well as a health coach, writer and advocate for the power of good and its connection to health.
Her go-to thirsty quencher is watermelon, because not only will it quench your thirst, it may also quench inflammation thanks to the high dose of the antioxidants lycopene and vitamin C found in watermelons.
The idea is that we get nutrients we need from the whole foods, rather than electrolytes supplements, even for a simple hydration.
BEAUTY FOOD |
Looking for a natural food remedy to treat and fuel your sun damaged skin from hot summer trips? Don't look further! We suggested a smoothie for healthier, brighter and glowing skin with ingredients that are full of antioxidants (specially anthocyanins* see below for more info) and vitamins and minerals like vitamin E, C and selenium. This recipe offers all that and it tastes amazing!
*anti-ageing agents that are naturally found in plants in deep purple and deep blue/black colours. Food plants rich in anthocyanins include the blueberry, raspberry, black rice, and black soybean, among many others that are red, blue, purple, or black.
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