Ann Barnes
Ann Barnes is a mother of two young children, who left her fast-paced legal career to pursue her love of health, nutrition and easy healthy-home cooking. Now leading an organic, vegetarian lifestyle, Ann shares her simple answers for clean and balanced living.
Homepage: http://www.beabetterbeing.com
Posts by Ann Barnes
Super Tub Scrub
Jan 20th
Looking down at my wintry hands I thought: ugh…they look weathered and dry. 
Our skin is our biggest organ so taking care of it is very important. So what to do? I went into my superfood cupboard and came up with a SUPER scrub. My recipe includes Coconut Oil which kills bacteria and is an incredible moisturizer. The Rock Salt also serves to remove toxins from the skin, it hydrates the skin as it allows moisture to be retained and also promotes cell regeneration. The Chia acts as a great exfoliant but also has vitamin E which is vital for skin health. The lavender oil not only smells terrific but also is anti-bacterial, removes nervous tension and enhances blood circulation. So go ahead and have a super-you day!!!!
2 Tablespoons Mum’s Original Coconut Oil (room temperature)
3 Tablespoons Mum’s Original Himalayan Inner Mountain Rock Salt
1 Tablespoon Mum’s Original Wholeseed Chia
3 drops organic lavender oil
Mix all ingredients together with a spoon until it forms a thick paste. Tip: if oil is too liquid, place in fridge. Use scrub to exfoliate body while in dry bathtub. Once done, rinse off with warm water. Don’t use soap as it will strip your skin of the amazing effects. Dab yourself dry with a fluffy towel. You will smell and feel wonderful!
Flax Facts
Nov 14th
With our North American love of all that is flax, it is important to note that there is some research out there that identifies that there are some risks with consuming it. By educating yourself about all of the information, you can make a more informed decision about if you consume it and how much of it you choose to eat. So here are some facts (along with the sources of research) that I discovered in my review:
• 40% of the world’s flaxseed is grown in Canada: so it is heavily promoted as a North American crop.
• Flaxseeds and flaxseed oil can spoil if they are not kept refrigerated. It should be protected from light, heat, air, and moisture.1
• Flaxseed has less dietary fibre (27% vs. 33%), and can hold less water (approx. 6 times its weight) than Chia although it has more soluble fibre (ratio insoluble: soluble = 2:1, vs. 8:1).
• Flaxseed contains 60% less calcium, but has more magnesium and potassium.
• The ORAC value of flaxseed is unknown. Chia’s ORAC = 840 units per 12 grams.
• Per 12 gram flaxseed contains 2.7g omega-3, Chia® 2.3 g omega-3. Omega-6 content is equal.
• Ratio omega-6: omega-3 is 1:4 (flaxseed), 1:3 (Chia). Researchers speculate that the optimal omega-6: omega-3 ratio is between 4:1 2 and 1:1 3,4. To balance the extreme omega-6 intake in the North-American diet, it is necessary to decrease omega-6 intake, and increase omega-3 intake. 4
• Flaxseed has to be milled to be able to absorb its nutrients.
Cyanogenic glycosides
• Flaxseed contains the cyanogenic glycosides which defend flaxseed against micro-organisms and herbivores. In humans they lead to the build up of poison as they are converted into thiocyanate in the intestinal tract. Our body can detoxify cyanide to up to 50 g flaxseed/day (6 tbsp). 5 High blood levels of thiocyanate for prolonged time may have adverse affects on the thyroid function.6
Vitamin B6 antagonistic factors
• Linatine is a vitamin B6 antagonist in flaxseed. Low vitamin B6 status has been associated with increased homocystein levels 7, and plaque formation, which increase the risk for heart disease 8.
Lignans
• Lignans are present in many plant foods; including seeds, whole grains, flaxseed, sesame seed, beans, fruits, and some vegetables. Flaxseed is by far the highest source of lignans found in nature, with 100- 800 times more lignans than other foods. Flaxseed oil does not provide any lignans. 9,10
• Median total intake of lignans in the US is less than 1mg/day. 11
• In addition to diet, circulating levels of lignans in the body are influenced by intestinal microflora, smoking, antibiotics, constipation, and obesity. 12
• Lignan glycosides from food are converted into enterodiol and enterolactone by bacteria in the colon. 13 These lignans have been found to bind to proteins called estrogen receptors, and to exert either estrogen-like or anti estrogen-like effects. It is suggested that if there is little estrogen in the body, e.g. after menopause, lignans may act like weak estrogens. When estrogen is abundant in the body, they reduce estrogen’s effects by displacing it from cells. 14 Other mechanisms have been suggested which interfere with normal estrogen functioning in the human body. 15,16,17
• Interference with estrogen functioning may either prevent or promote cancers, such as breast cancer, that depend on estrogen to start and develop.
• Since dietary habits, lifestyle factors, and genotype are unknown in most studies, investigating the association of enterolactone and cancer risk, makes it difficult to interpret results.
• Studies on the safety of lignans in animals, humans have shown inconsistent results.10,12,17,18
• Since safety in pregnant and lactating women has not been established, consumption of lignan supplements or substantial amounts of flaxseeds on a regular basis should be avoided by pregnant women, lactating women or women trying to become pregnant. In healthy people, eating moderate amounts of flax products should present no problem. 19
• Since phytoestrogen supplements have been shown to cause growth of breast tissue in animals and healthy women, and lignans are a type of phytoestrogens, use of lignan supplements for a long time could increase breast cancer risk. Most physicians do not recommend that patients with estrogen sensitive cancers (breast/prostate cancer) take phytoestrogens/ lignans, for fear of causing a recurrence.19
Cadmium
• Since cadmium is a heavy metal that can bind to estrogen receptors, it is speculated that tumor growth induced by flaxseed, may be due to its high cadmium content. Cadmium from flaxseed was found to significantly accumulate in the liver and kidney of rats. 20 It was previously shown that cadmium doses higher than 7ug/kg/weight activate estrogen receptors, induce early puberty onset, and alter breast development, predicting increased breast cancer risk.21,22
Other side effects
• Flaxseed oil should not be used with other laxatives or stool softeners. People who have inflammatory disease or narrowing of the intestine, esophagus, or stomach should avoid flaxseed. Flaxseed is also not recommended by some doctors for people with diabetes. Some medicines and supplements may not be absorbed properly if they are taken at the same time as flaxseed. For this reason, some doctors recommend taking medications 1 or 2 hours before or after flaxseed. A few severe allergic reactions to flaxseed have been reported. 1
Constipation
• Flaxseed was found to cause diarrhea and mild abdominal distension when doses of 40g/day were tested in women. 23
Diabetes
• Most studies on the effect of flaxseed on blood glucose levels and insulin resistance have shown no effect. 24, 25,26,27 Results on HbA1c levels are inconsistent.24
• Cunnane et al. found that bread with 25% flaxseed lowered blood glucose by 28%, whereas 21% of Chia added to white bread lowered glucose by approx. 45%!28
• One study found that flaxseed improved insulin sensitivity in adults with elevated lipid levels.29
Cardio Vascular Disease
• The effect of flaxseed and flaxseed oil on blood lipid values, inflammation (lower CRP), and blood pressure levels has been found in several studies, although results are inconsistent.29,30,31,32,33
• One study showed decreased protein thiol groups at week 3 after the flaxseed treatment than after the control, suggesting increased oxidation. 31
Hypertension
• Studies on the effect of flaxseed on blood pressure found inconsistent results. 34,35
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References:
1. American Cancer Society. www.cancer.org
2. Yehuda, S. Omega-6/Omega-3 Essential Fatty Acid Ratio: The Scientific Evidence. World Rev Nutr Diet. Basel, Karger. 2003; vol 92, pp 37-56.
3. http://articles.mercola.com/sites/articles/archive/2002/03/23/omega3-part-two.aspx
4. Ho, D. Discover The Optimal Ratio of Omega-3 to Omega-6 Oils. Enzineartciles. com. August 6, 2008
5. Cunnane, SC, Ganguli, S, Menard, C, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans.Br J Nutr. 1993 Mar: 69(2): 443-53.
6. Dorea, JG. Maternal Thiocyanate and Thyroid Status during Breast-Feeding. J Am Coll Nutr. 2004. Vol. 23, No. 2, 97–101.
7. Selhub, J, Jacques, PF, Wilson, PW, et al. Vitamin status and intake as primary determinants of homocysteinemia in an elderly population. JAMA. 1993 Dec; 270 (22): 2693-8.
8. Selhub, J, Jacques, PF, Bostom, AG, et al. Relations between plasma homocysteine and vitamin status in the Framingham study population. Impact of folic acid fortification. Public health Rev. 2000; 28(1-4): 117-45.
9. Milder, IE, Arts, IC, van de Putte, B, et al. Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secolariciresinol, and matairesinol. Br J Nutr. 2005 Mar; 93(3): 393-402.
10. Tou, JCL, Chen, J, Thompson, LU. Flaxseed and its lignin precursor, secoisolariciresinol diglycoside, affect pregnancy outcome and reproductive development in rats. J. Nutr. 1998; 128: 1861-1868.
11.Daniells, S. Lignans may protect against prostate cancer. Nutraingredients.com. Mar 8, 2006.
12. Adlercreutz, H. Lignans and human health. Critical reviews in Clinical Laboratory Sciences. 2007; 44: 483-501.
13. Borriello, S. P., Setchell, K.D.R., Axelson, M. &. Lawson, A. M. Production and metabolism of lignans by human faecal flora. J. Appi. Bacteriol. 1985; 58: 37-43.
14. Whitten PL & Naftolin F. Dietary estrogens – A biologically active background for estrogen action. In New Biology of Steroid Hormones, Hochberg RB & Naftolin F eds, pp 155-167, Raven Press: New York 1991.
15. Adlercreutz, H, Mousavi, Y, Clark, J, et al. Dietary phytoestrogens and cancer: in vitro and in vivo studies. J Steroid Biochem Mol Biol 1992; 41: 331-7.
16. Adlercreutz, H, Bannwart, K, Wahala, T, et al. Inhibition of human aromatase by mammalian lignans and isoflavonoid phytoestrogens. J Steroid Biochem Mol Biol 1993; 44: 147-53.
17. Velentzis, LS. Do phytoestrogens reduce the risk of breast cancer and breast cancer recurrence? What clinicians need to know. Eur J Cancer. 2008 Jul 7.
18. Thompson, LU, Chen, JM, Li, T, et al. Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clin Cancer Res 2005; 11(10): 3828-35.
19. healthlibrary.epnet.com
20. Khan, G, Penttinen, P, Cabanes, A, et al. Maternal flaxseed diet during pregnancy or lactation increases female rat offsrping’s susceptibility to carcinogen-induced mammary tumorigenesis. Reproductive Toxicology. 2007; 23: 397-406.
21. Johnson, MD, Kenney, N, Stoica, A, et al. Cadmium mimics the in vivo effects of estrogen in the uterus and mammary gland. Nat med. 2003;9: 1081-4.
22. Stoica, A, Katzenellenbogen, BS, Martin, MB. Activation of estrogen receptor-alpha by the heavy metal cadmium. Mol Endocrinol. 2000; 14: 545-53.
23. Pruthi, S, Thompson, SL, Novotny, PJ, et al. Pilot evaluation of flaxseed for the management of hot flashes.J Soc Integr Oncol. 2007 Summer;5(3):106-12.
24. Pan, A, Sun, J, Chen, Y, et al. Effects of flaxseed derived lignan supplement in type 2 diabetic patients: a randomized, double-blind, cross-over trial. Plos One 2007 nov; 2(11): e1148.
25. Barre, DE, Mizier- Barre, KA, Griscti, O, et al. High dose flaxseed oil supplementation may affect fasting blood serum glucose management in human type 2 diabetics. J Oleo Sci. 2008;57(5):269-7.
26. Mc Manus, Clandinin, Jumpson, J, et al. A comparison of the effects of n-3 fatty acids from linseed oil and fish oil in well-controlled type 2 diabetes. Diabetes Care 1996; 19, 463-467.
27. Goh, Y, Jumpson, J, Ryan, R. Effect of n-3 fatty acids on plasma lipids, cholesterol, and fatty acid content in NIDDM patients. Diabetologica 1997; 40: 45-52.
28.Cunnane, SC, Ganguli, S, Menard, C, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993; 69: 443-453.
29. Bloedon LT, Balikai S, Chittams J, et al. Flaxseed and cardiovascular risk factors: results from a double blind, randomized, controlled clinical trial. J Am Coll Nutr. 2008 Feb;27(1):65-74.
30. Hallund J, Tetens I, Bügel S. The effect of a lignan complex isolated from flaxseed on inflammation markers in healthy postmenopausal women. Nutr Metab Cardiovasc Dis. 2008 Sep;18(7):497-502.
31. Jenkins, DA, Kendall, WC, Vidgen E, et al. Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: a controlled crossover trial. Am J Clin Nutr 1999;69: 395-402.
32. Zhang, W, Wang, X, Liu, Y, et al. Dietary flaxseed lignin extract lowers plasma cholesterol and glucose concentrations in hypercholesterolemic subjects. Br J Clin Nutr.2008; 99: 1301-1309.
33. Dodin, S, lemay, A, Jacques, H, et al. The effects of flaxseed dietary supplement on lipid profile, bone mineral density, and symptoms in menopausal women: a randomized, double-blind, wheat germ placebo-controlled clinical trial. J Clin Endocrinol Metab 2005; 90: 1390-1397.
34. Stuglin C, Prasad K. Effect of flaxseed consumption on blood pressure, serum lipids, hemopoietic system and liver and kidney enzymes in healthy humans. J Cardiovasc Pharmacol Ther. 2005 Mar;10(1):23-7.
35. Paschos, GK, Magkos, F, Panagiotakos, DB, et al. Dietary supplementation with flaxseed oil lowers blood pressure in dyslipidemic patients. Eur J Clin Nutr. 2007; 61: 1201-1206.
Dried Hemp Honey Apple – Gluten free, Nut Free, Dairy Free (Vegan), Soy Free
Oct 6th
Well, Autumn’s Apples have a new use in my house! These dehydrator dried Apple Wedges are truly decadent and great as a snack on their own or with your favorite cereal or trail mix. School friendly, these are a great way to store those apples away for a fine Fall memory on a winter’s day.
6 cups peeled and thinly sliced apples (I use organic Macs and sliced about 1/3 inch)
1/3 cup Mum’s Original Wild Flower Honey
1/4 cup Mum’s Original Slow Roasted Hemp Hearts
1/4 cup Mum’s Original Premium White Chia (Wholeseed)
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
1/8 teaspoon Mum’s Original Himalaya Inner Mountain Rock Salt
1. Place apples in a mixing bowl and coat pieces with liquid honey and vanilla.
2. In a separate bowl, add all remaining 4 dry ingredients together.
3. Slowly add in dry mixture to apple mixture while gently mixing. Try to ensure that apples are evenly coated with dry mix.
4. Place apples wedges in dehydrator, ensuring that apples are not stacked.
5. Dehydrate 10-12 hours depending upon machine used.
6. Store in an air tight container.
Super Oatmeal Cookies: Gluten Free*, Vegan, Nut Free, Soy Free
Jul 18th
These Super Oatmeal Cookies are just that: SUPER. Super full of great taste made with great superfoods that make this one a
superstar of nutrition that is high in fiber, minerals, anti-oxidants and Omega’s. Kids will gobble them up along with everyone else in the house. A great fast and easy breakfast or a snack on the go, these are easy to make and to store. But realistically, your only problem will be how to bake enough to keep them in the house!
CHIA MIX:
2 Tablespoons Mum’s Original Wholeseed Chia
6 Tablespoon Water
MIXTURE#1
1/2 cup Mum’s Original Coconut Oil (room temperature)
1 cup Mum’s Original Coconut Sugar
2 teaspoons vanilla
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon Mum’s Original Himalayan Rock Salt
MIXTURE#2
1 cup Mum’s Original Oat Flour*
2 cups Mum’s Original Quick Flake Oats*
3/4 cup Mum’s Original Goji Berries
1. Stir chia and water in a bowl and let sit for 1/2 hour.
2. Add Chia Mix to Mixture #1 and blend in a food processor until thoroughly combined.
3. Add food processor mix to Mixture #2 and hand mix until all is combined.
4. Place a tablespoon of dough an inch apart on a pre-oiled cookie sheet (I use coconut oil). Gently press each one down with a fork.
5. Bake in a preheated oven of 375F for 8-10 minutes. Once out of oven, cool on a cookie rack.
* – Mum’s Original’s entire oat line is less than 5 parts per million of gluten.
Great-full Spinach Dip – Gluten Free, Vegan, Soy Free
Jul 11th
Like the famous Spinach Dip that is full of super-fatty cheese and mayo, this one tastes as creamy and decadent but is awesomely good for you! Rich in whole protein, Vitamin E and Omega’s, this dip is one you can enjoy guilt free. Whether you serve it with veggie sticks or plop it into a scooped out bread loaf, this one will be a favorite for the health nut and the mayo-lover alike…everyone can be great-full!
10 oz (300gr) frozen spinach, defrosted
1 can (4oz/ 218ml) sliced water chestnut
3 large green onions chopped (1/2 cup)
1/4 cup Red Star nutritional yeast flakes
1/2 cup Mum’s Original Slow Roasted Hempseeds
1/4 cup roasted unsalted cashews
1/2 cup water (or plain rice milk)
3 tablespoon onion powder
2 tablespoon yellow miso (optional)
2 tablespoons olive oil
2 tablespoons lemon juice
2 teaspoons garlic powder
1/2 teaspoon Mum’s Original Himalayan Rock Salt
1/4 teaspoon yellow mustard (condiment not powder)
1/4 teaspoon chili powder
1/4 teaspoon ground pepper
- Drain the spinach and squeeze water out. Place in a large mixing bowl.
- Drain and chop the water chestnut (should equal approx. 3/4 cup) and add to spinach.
- Add chopped green onion and nutritional yeast flakes to spinach mixture and hand mix.
- In a Magic Bullet or food processer, add all other ingredients (Mum’s slow roasted hempseeds, cashews, water/plain rice milk, onion powder, miso, olive oil, lemon juice, garlic powder, Mum’s Original Himalayan Rock Salt, mustard, chili powder and ground pepper). Blend on high until creamy.
- Pour the “hemp sauce” on spinach mixture and gently blend until it is mixed throughout spinach.
- Serve chilled with veggies or in a scooped out bread loaf (a gluten free one of course!).
Enjoy, as the more you eat, the healthier you become!
Goji Quinoa Salad with a Tri-citrus Dressing- Gluten Free, Vegan, Nut Free, Soy Free
Jul 6th
Goji Quinoa Salad with Tri-Citrus Dressing
This colorful recipe balances sweet and tart flavors with crunchy and soft textures. Plus it’s loaded with plant-based proteins, Omega 3′s and is 
gluten-free.
gluten-free.Salad:
1 large apple, chopped
2 large green onions, finely chopped
⅔ cup Mum’s Original goji berries, finely chopped
1 cup roasted slivered almonds
1 cup roasted sesame seeds
¾ cup Mum’s Original roasted hemp seeds
1/2 cup Mum’s Original Heirloom Quinoa
Dressing:
2 tbsp maple syrup or Mum’s Original Coconut Nectar
½ tsp onion powder
¼ cup orange juice
½ tsp dried ginger
½ tsp Mum’s Original Himalayan Rock Salt
Juice of ½ lemon
Juice of ½ lime
All cloves from one whole garlic bulb, baked*
1) Place Quinoa in a pot with a firm lid and add 2/3 cup water. Cover and bring to a boil on high heat. Keep covered and turn to low heat. After 25 minutes, remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
2) Combine all salad ingredients in a bowl.
3) Blend dressing ingredients and drizzle over salad.
Falafel with Cucumber Mint “Rawgurt” Dressing- Vegan, Gluten Free, Dairy Free, Nut Free, Soy Free
Jun 14th
Falafel is one of those ‘personal’ tastes. Some love a fried one, some love a baked one, others opt for a spicy taste while 
children often enjoy a milder palate. Well, this falafel has it all. It is adult and kid friendly and it is a mild version that can be pumped up for spice if need be. You can also make large batches to be frozen and just simply reheat on a greased pan at 350F for 10-15 minutes. The sauce is a great dairy-free experience of cool freshness which is a lovely addition to the more complex tastes of the falafel. Enjoy!
FALAFEL
2 cups presoaked chickpeas (equals 1 1/2 cups dried chickpeas soaked in 3-4 cups water for 12 hours)*
1 tablespoon Mum’s Original Wholeseed Chia
3 tablespoons lemon juice
1 1/2 cups diced white onion (approx. 2 medium ones or one large)
1/2 cups cooked (or canned) Fava Beans
1/2 cups Mum’s Original Roasted Hemphearts
1/3 cup washed, dried and chopped cilantro
1/3 cup washed, dried and chopped Italian parsley
5 large peeled cloves garlic**
1 1/2 teaspoon dried cumin**
1 1/2 teaspoon baking powder
1 1/2 teaspoon Mum’s Original Rock Salt
6 tablespoons Mum’s Original coconut flour
3/4 cup Mum’s Original coconut oil (optional)
- Wash and soak the 1 1/2 cups of dried chickpeas in 3-4 cups of water in the fridge for 12 or more hours (change water every 12 hours if you soak for a day or two). Rinse and drain when ready for use. (Note: the dried chickpeas will now be larger as they retain water after soaking).
- Add 2 cups of soaked chickpeas to a food processor along with all other ingredients, EXCEPT for coconut flour and coconut oil (leave these 2 aside).
- Pulse mixture until it starts to break apart. Then blend (medium/high) until mixture is well mixed but is NOT smooth.
- Place chickpea mix in a bowl and add coconut flour. Mix together with a spoon.
- If frying, place 1/2 of the coconut oil in a large fry pan and place on medium/high heat. Once pan and oil are hot, take 1/2 of chickpea mixture and form into 2 inch balls. Gently press down and shape each falafel so thickness is about 3/4 inch thick. Carefully drop the falafel into the oil. Turn frequently until a light crispy brown exterior forms. Add more oil is it needs it. Remove and drain on paper towel. Use remaining oil and make falafel out of the remaining chickpea mixture.
- If baking, preheat oven to 350F. Oil a baking sheet with coconut oil or other cooking oil. Make 2 inch balls out of entire chickpea mixture and gently press down on each until flat and approx 3/4″ thickness. Place on sheets and cook for 15 minutes. Turn falafel over and cook a remaining 15 minutes or until falafel is a light brown on both sides.
*- If you use canned and drained chickpeas, your mix will become much more runny. To counter this, add 4-5 more tablespoons of coconut flour or more, until mix is no longer runny/sticky and can be easily formed into balls for frying.
** – For a spicier version, add 1-2 more garlic cloves and double the cumin. Feel free to add chili flakes if you like heat.
Cucumber Mint “Rawgurt” Dressing
1/2 a English Cucumber (peeled) approx. 6″.
1/3 cup Mum’s Original Roasted Hemphearts
1 tablespoon olive oil
1 tablespoon lime juice
3 large fresh mint leaves
1/4 teaspoon Mum’s Original Rock Salt
1/8 teaspoon cumin
Blend all ingredients together in a food processor and serve as a drizzle or on the side of the falafel.
Dee-lish Kale Chips: Gluten Free*, Dairy Free, Nut Free, Soy Free
May 10th
These chips are so dee-lish that even kale-chip critics will fall in love with them (like my hub’). Kale is a wonderful food that has 3 incredible qualities: (1) antioxidant nutrients, (2) anti-inflamma
tory nutrients, and (3) anti-cancer nutrients (glucosinolates). While reducing bad cholesterol, Kale also detoxifies. The kale chips also include Mum’s Hemphearts to add in tons of whole protein, while the nutritional yeast boosts your B12′s (great for vegans). Best of all: you can have your chips and eat them too!
- A bunch of Kale (8-10 leaves with stems)
- 1/4 cup olive oil
- 1/2 cup Mum’s Original Hemphearts
- 1/4 cup nutritional yeast flakes*
- 1 tablespoon chili powder
- 1 tablespoon onion powder
- 1/2 teaspoon Mum’s Original Rock Salt
- If you do not have a dehydrator, then you will need to do the following: (a) preheat an oven to 350 degrees F (175 degrees C); (b) line 2 non insulated cookie sheets with parchment paper.
- Carefully cut the thick stems from the kale leaves with a knife or kitchen scissors. Tear the leaves into bite size pieces.
- Wash and dry kale with a salad spinner or pat down with a tea towel.
- In a large bowl, drizzle kale with olive oil and ‘massage’ it into the leaves.
- In a separate bowl add in all other ingredients and mix.
- Add 1/2 of hempheart mixture into the kale leaves and carefully mix (best with washed hands) until coated, then add in the remainder.
- Place in dehydrator for about 4 hours, or if you don’t have one, bake in the preheated oven until the edges are a light brown and chips are crispy (about 10 to 15 minutes).
*:You can find this at health food stores and if you are gluten free make sure it is grown using sugar beet not malted barley.
Karen’s Carob Blueberry Loaf: Gluten Free, Dairy Free, Soy Free
May 2nd
This is my first “guest recipe” as made by the charming Wholefoods Team member Karen. She has embarke
d upon the Engine 2 diet to improve her health and get a little bit better. She created this recipe after a talk I gave to her and her team, along with my healthy food samples. She was inspired to start baking and here are her own awesome baking results. Way to go Karen!
1 cup spelt or almond flour
1 cup brown rice flour
2 tbsp corn starch
1 1/2 tsp baking powder
1/2 tsp baking soda
1 1/2 cup applesauce
3/4 cup Mum’s Original Coconut Sugar (Wholefoods Baking aisle)
1 1/2 cup unsweetened vanilla almond milk
1/2 cup ground Salba
1/2 cub carob powder
1 1/2 cup frozen blueberries
1/2 cup Mum’s Original Banana Powder (Wholefoods Baking aisle)
1/2 tsp Mum’s Original Himalayan Rock Salt
- Preheat oven to 350. Grease a 9×5 inch pan with preferred cooking oil (vegetable oil, coconut oil).
- In one bowl mix together both flours, carob, corn starch, baking soda and powder, salt.
- In another bowl whisk together coconut sugar, almond milk, applesauce, and salba.
- Add wet mix to the flour mix. Stir until combined and then add blueberries.
- Bake for 50-60 minutes on medium rack (or until an inserted knife comes out clean).
You can also make muffins out of this but bake for 30-40 minutes instead.
Gluten Free Vanilla Cupcakes with Vegan Chocolate Icing-Gluten Free, Soy Free, Nut Free
Apr 12th
Now you can have your gluten free cake and eat it too! This cupcake is loaded with nutrition with coconut flour and coco
nut nectar sugar. The coconut flour is gluten free with a whopping 58% fiber allowing for reduced blood sugar levels. The coconut sugar is high in minerals (Magnesium, Potassium, Zinc and Iron) and Vitamins B and C and is a very low Glycemic Index sweetener (35GI) with a low fructose level of 10%. The icing includes superfood cacao with lots of minerals and heart healthy effects along with roasted hemp and its whole protein, GLA, chlorophyll and Vitamin E! Awesome taste, awesome nutritionals and super easy. Enjoy!
Cupcakes:
½ cup sifted Mum’s Original Coconut Flour
½ cup Mum’s Original Coconut Nectar Sugar
½ teaspoon Mums Original Inner Mountain Himalayan Rock Salt
¼ teaspoon baking soda
5 eggs (medium, organic free range)
½ cup melted or soft (but not hot) Coconut Oil
2 tablespoons Vanilla Extract
(for garnish: Mum’s Original Roasted Hempseeds and Goji Berries)
- In a medium sized bowl, combine and stir coconut flour, coconut sugar, salt and baking soda.
- In food processor, blender or magic bullet combine eggs, coconut oil and vanilla bending for 30 seconds.
- Hand mix wet ingredients into dry and hand blend (or use a hand mixer) until smooth.
- Pour batter into oiled muffin tins (use coconut oil).
- Bake at 350° for 15 minutes. Remove from oven and let stand.
- Cool completely and remove from tins.
- Top with Vegan Omega Chocolate Icing (below) and garnish with a pinch of Mum’s Roasted Hempseeds and one goji berry per cupcake.
Vegan Omega Chocolate Icing
½ cup Mum’s Original Roasted Hempseeds
3 tbsp warm water
¼ cup plus 1 tbsp Mum’s Original Raw Cocao Powder
¼ cup maple syrup or agave nectar
½ tsp vanilla
¼ tsp cinnamon
Pinch ground ginger
Pinch ground nutmeg
Blend all ingredients in a food processor or magic bullet for 1 minute. Add more water if you need a thinner consistency and scrape sides. Blend for another two minutes until creamy consistency.
Healthy Hummos – Gluten Free, Dairy Free, Sesame Free, Soy Free
Apr 8th
This is a tasty hummos recipe with just the right amount of garlic and lemon. The addition of mint smooths out the flavors. Its creamy taste is nutrient dens
e with lots of Omega 3 and 6 essential fatty acids and easily digestible protein. A great way to get protein and EFA’s into your kids!
1 can of chickpeas (14oz), rinsed
1/4 cup Mum’s Original Roasted Hemp Hearts
1/8 cup warm water
3 tablespoon lemon juice
2 tablespoon olive oil
3/4 teaspoon minced garlic
1/2 teaspoon Mum’s Original Inner Mountain Rock Salt
1/2 teaspoon chili
3 fresh mint leaves (chopped)
Olive oil for drizzle (optional)
Rinse chickpeas and add to food processor. Except for water, place all other ingredients in the processor. Pulse a few times, then put on low speed and add water slowly. Blend for 1 minute then stop and scrap sides – add more water if required. Blend again for 2 minutes. Serve cold and drizzle olive oil on top if desired. Makes 1 1/4 cup.
Dill Lemon Quinoa Salad – Gluten Free, Nut Free, Soy Free, Dairy Free (Option)
Apr 6th
This recipe is chock full of whole protein, essential fatty acids and vitamins and minerals. More of a meal than a salad, it is
easy to make in large amounts and can be eaten as a side dish, or better yet as a main for lunch or dinner.
- 1 cup Mum’s Original Heirloom Unpolished Quinoa*
- 1 1/4 cups water
- 1/4 teaspoon Mum’s Original Himalayan Rock Salt
- 1/4 cup green onion (washed and minced)
- 1/4 cup minced feta cheese (for a non-dairy version omit and use 2 tablespoons Nutritional Yeast Flakes)
- 1/4 cup Mum’s Original Roasted Hempseeds
- 1 1/2 tablespoon finely chopped fresh dill
- 1 tablespoon freshly squeezed lemon juice
- 1 tablespoon olive oil
In a heavy saucepan (with a tight-fitting cover for the pot) place Mum’s Original Quinoa in it with 1 1/4 cups of water. Add in Mum’s Original Himalayan Rock Salt. Bring the quinoa to a boil over medium high heat. Cover the pot, and lower the heat to medium/low. Allow the quinoa to simmer, covered, for 25 minutes.
While simmering, in a separate bowl, add in all other ingredients.
When quinoa has simmered for 25 minutes, remove the pot from the heat, and allow it to rest for 10 more minutes (still covered). Take off lid of pot, fluff the quinoa and then allow to cool. Add in dill/lemon mix to quinoa and stir gently. Garnish with dill, cucumber and lemon wedges. Enjoy!
* Note: Most quinoa is mechanically polished to remove the outer layer that is sour tasting. This process removes valuable nutrients and creates a powdery residue that must be rinsed off before cooking. Instead, Mum’s Original does not polish but washes the Quinoa to preserve the dietary fiber found in the germ layer. The washing is also more labor intensive, providing more jobs for local families. No pre-soaking or pre-washing is needed for Mum’s Original Heirloom Quinoa: it is rich in taste and nutrients!
Be A Better Being: It Ain’t Easy Being Green….Or is it?
Mar 30th
As posted on WWW.ONEGREENPLANET.ORG February 24, 2011 by Ann Barnes
While in my 30’s I recall a visit from a friend of European descent . She was updating me on her gossip while watching me cook veggie chili in my tiny kitchen. After emptying a can of diced tomatoes into my pot, I turned and dropped the can in my garbage. With a look of sheer horror she shrilly said: “Ann, WHAT are you DOING?”. “What do you mean”” I asked, getting ready for the eco-diatribe sure to come.
She then berated me for putting the can into the garbage as our city had recently introduced a recycling program. She asked why I wouldn’t recycle when I was afforded the opportunity. After politely listening to her, I then answered her “ The recycling Police [sarcasm] won’t pick it up unless I WASH it out….until they make it easy for me, I won’t do it”. It was a point of principle.
Now years later, the ridiculousness of my statements still stings. My lack of desire to make a small contribution, combined with downright laziness and a holier than thou attitude are embarrassing at best. But luckily I have become a reformed reformer. How you ask? My turn towards green was accelerated due to my two pregnancies, for different reasons.
My first ‘green epiphany’ began when I was pregnant with my first born. Unlike my years of climbing up the corporate law ladder, I now was focusing on something, or someone, other than myself. But my legal background came in handy. As I was sourcing the best foods, the best furniture, the best clothes and the best baby care products, I quickly realized through my research that most of the baby lines are made or filled with toxins. What I then discovered as well was how damaging these chemical substances were for our adult bodies (not to mention a baby’s body) and….the environment.
Once you know something it is hard to look back, especially if you are a Type A personality type. I embraced the green-baby-lifestyle and became very passionate (my hubby would say obsessed) with ‘getting to the bottom’ of the issues. Once on this path I realized how much of the information that we are fed, by governments and corporate marketing geniuses, is wrong and misleading. Many of the things we commonly use daily are toxic for our bodies and for our planet, above and beyond driving using fossil fuels. It made me mad.
The second “green epiphany” occurred while I was pregnant with our second child. During this time, I became involved with a local environmental association as the environmental educational facility (focusing on grade school ages) located on our cottage lake was closed without notice by the government. Save some bucks and lose the opportunity to teach children about nature and our planet. This made me madder.
So my go-big-or-go-home attitude came in handy for once. I decided to raise the money we needed to fight this worthy cause by doing a big fundraiser event. But how? Well Dr. David Suzuki agreed to be the key note speaker. To this day I am so grateful to him as his presence allowed us to successfully fight the government while also raising environmental awareness in the community. Also, his speech changed my life. His one hour talk morphed into almost three hours and his poignant discussion of all aspects of environmental issues was educational and incredibly inspiring.
After the event was over, I took the time to reflect on my priorities as a parent and as a temporary inhabitant of this beautiful planet. I took the time to appreciate what a gift we have been provided and how vital it is to protect it for generations to come. I thought if my children came to me in their 20’s and asked me what I had done to help BE the change, I wanted to be able to answer them without embarrassment but with pride.
So it is easy to be green? Well a lot easier than I thought. I can never turn back as I now KNOW. I try to make all of my choices conscious ones, and I try to make all of my purchasing decisions based upon this. It is not only a part of my life but has become my life. Now I am hoping that any Green God will forgive my early years of insolence. I am hoping for a Holy Carbon Off Set for my newer good eco-decisions used against all of the tin cans in the landfills with my name on them.
Columnist, Ann Barnes: Ann Barnes is the author of the healthy living book: “BETTER BEING“, which provides simple answers and recipes for clean and balanced living. She leads an organic, gluten free and vegan lifestyle and acts as a superfood spokesperson for Mum’s Original. Ann contributes a monthly column to One Green Planet, called Be A Better Being.
Coconut Garlic Broccoli – Gluten Free, Dairy Free, Nut Free
Feb 23rd
I love broccoli and I never get tired of this recipe. Great on its own, as a side dish or even as a main. It can be served 
hot or cold and the kids like it too! Broccoli is nutrient rich as it: provides a high amount of vitamin C which aids in the iron absorption in the body; is high in fiber to reduce cholesterol and aid in digestion; has high potassium levels to help reduce high blood pressure; and is a great source of calcium to assist in bone health.
1 tablespoon Coconut Oil
2 garlic cloves minced
1 head of Broccoli, washed and cut
1 tablespoon Coconut Amino Liquid Seasoning (or Bragg’s or soya sauce)
1 tablespoon lemon juice (fresh)
1 tablespoon miso paste (Shiro, mild & light yellow)
1 tablespoon Mum’s Original Roasted Hempseeds
In a small bowl mix together the: Coconut Seasoning (or Bragg’s or soya sauce), lemon juice, miso paste and hempseeds. In a separate fry pan add coconut oil and place on stove on a medium-high burner. When fully melted, add in garlic and stir for about one minute. Add in broccoli and cover for about two minutes. Take cover off, add in seasoning mixture and stir. Reduce heat to a low-medium and recover. Cook for 5 minutes or until broccoli stems are slightly soft when speared with a fork. Serve and enjoy!
Kale Chickpea Soup – Gluten Free, Dairy Free, Nut Free, Soy Free
Feb 2nd
This soup has lots of protein from the buckwheat, white chia (both a whole protein) and the chickpeas. The kale is a nutrient-packed powerhouse of green that offers you the anti-oxidants vitamin A and C and provides plenty of fiber . Not only a low-fat and low-calorie vegetable, kale is recognized as one of the best to eat to help defend against cancer.
2 tablespoons extra-virgin olive oil
6 large garlic cloves, chopped
4 sprigs fresh rosemary
2 dried bay leaves
1 sprig fresh thyme
2 large onions, diced
1 large carrot, diced
1 stalk celery, diced
1 large potato, diced
8 cups vegetable broth
2 cups cooked chickpeas (or 2 x 14 fl oz cans)
1 bunch kale (thick center ribs removed), chopped (at least 8 cups)
1/4 cup buckwheat grouts
1/8 cup premium white chia
Himalayan rock salt to taste
1. In a large cook pot, add oil and put over medium heat. Add garlic, bay leaves rosemary and thyme and stir constantly for 2 minutes.
2. Add onion and stir until softened but not brown (about 4 minutes). Then turn up heat to medium high and add carrot and celery. Stir for about 2 minutes. Add potato and stir 3–4 minutes. Add broth and stir well. Bring to a boil; then cover and simmer on low heat for about 20 minutes.
3. Add chickpeas, buckwheat, chia and kale to simmering soup, and cook another 20–25 minutes, until all vegetables are tender. Season to taste with salt. Remove bay leaves, and sprigs. Serve hot or cold.
Super Wholefood Nanaimo Bars: Low Gluten – Nut Free- Dairy Free – Raw
Jan 17th
These Nanaimo Bars are not only delicious but are incredibly nutritiou
s. Using superfood ingredients, these bars are a healthy alternative to a sweet treat break. Rich in antioxidants, vitamins, minerals, EFA’s, protein and immune boosting, these gluten free, dairy free, nut free and raw bars are truly guilt free!
BASE:
1/3 cup Salba
1/2 cup Mum’s Original Rolled Oats
1/3 cup rice milk (or water)
10-12 pitted whole medjool dates (about 1 cup firmly packed)
2/3 cup Mum’s Original Raw Cacao Powder
1 1/4 cup shredded coconut
1/3 cup Mum’s Original Roasted Hempseeds
1 Tablespoon Mum’s Original Coconut Oil
For base, add Salba and oats to a bowl and add in rice milk. Let sit for 10 minutes. Soak dates in water for 10 minutes. Add all ingredients into food processor, including Salba and oats, and blend until fully mixed. Press into a 9×9 pan.
MIDDLE:
2 cups Mum’s Original Roasted Hempseeds
1/2 cup rice milk (or water)
1/4 cup Mum’s Original Coconut Nectar (or raw agave)
2 tablespoon Mum’s Original Coconut Oil
1 1/2 tablespoons vanilla extract (or raw vanilla bean)
1/8 teaspoon cinnamon
1/8 teaspoon Mum’s Original Himalayan Rock Salt
Soak Mum’s Original Roasted Hempseeds and rice milk (or water) for 10 minutes. Then blend all ingredients in a food processor until creamy. Pour over base mixture and place in fridge while making the topping.
TOPPING:
5 pitted whole medjool dates (about 1/2 cup firmly packed)
3/4 cup Mum’s Original Raw Cacao Powder
1/4 cup Mum’s Original Coconut Nectar (or raw agave)
1/4 Mum’s Original Coconut Oil
Soak the dates in water for a few minutes. Blend all ingredients together. Add to pan and gently spread mixture over the the middle topping. Place in fridge for an hour and then cut into squares.
Enjoy!
Oatmeal with Fixin’s: Gluten Free – Soy Free – Nut Free – Dairy Free
Jan 14th
Oatmeal for me conjures up memories of my grandmother’s daily breakfast and childhood memories of co
ld winter mornings. But this breakfast staple can be one of the best ways to start your morning. Oats are high in soluble and insoluble fiber and they are heart smart as they help to reduce blood cholesterol; control blood pressure and regulate blood sugar levels. They help to aid in digestion (stick to the ribs as my Mom used to say) and because they contain phytochemicals, they can also help reduce your cancer risk.
Best of all, oatmeal in the morning is easy to make and can be the best base for even great powerful superfood toppers:
- Coconut Oil aids in speeding up metabolism and great for digestive health
- Chia delivers great insoluble fiber, antioxidants and Omega 3′s
- Hempseeds packs in a protein powerhouse, with Chlorophyll and GLA’s
- Goji berries are rich in Vitamin C which boosts the oatmeal to reduce bad Cholesterol even more
- Cacao energizes, aids in lifting spirits, is mineral rich and is great for cardiovascular health
- Cinnamon helps to reduce blood sugar levels
All of these nutritional benefits which will take you 2 minutes to prepare. It doesn’t get much better than that!
1/2 cup Water boiled
1/3 cup Mum’s Original Quick Flake Oats (Gluten Free)
1 Tablespoon Mum’s Original Coconut Oil
1 Tablespoon Mum’s Original White Chia
1 Tablespoon Mum’s Original Slow Roasted Hempseeds
1 Teaspoon Mum’s Original Cacao Nibs
1 Teaspoon Mum’s Original Goji Berries
1/2 Teaspoon Mum’s Original Coconut Sugar (or Banana Powder)
1/4 Teaspoon Cinnamon
Rice Milk to taste.
Boil water, assemble all other dry ingredients and place in a bowl. Pour water on top, stir and let sit for a minute then top with rice milk as desired. Enjoy!
Tomato Chickpea Curry – Gluten Free, Dairy Free, Nut Free, Soy Free
Jan 7th
This recipe is great for keeping off the pounds: the coconut oil helps to speed up the metabolism, the c
hickpeas are full of protein and fibre, turmeric is a known weightloos tool, the ginger boosts digestive enzymes and the chia allows you to feel fuller for longer. During the winter months serve it hot over brown rice or in the summer as a spicy summer side.
1 15oz can chickpeas (or 1 1/2 cups presoaked and boiled)
2 large onions chopped
1 1/2 square inch piece of ginger root (1 1/2 tablespoons chopped)
3 medium garlic cloves (3 teaspoons minced)
1 teaspoon ground cumin
1 teaspoon turmeric
1/4 teaspoon cinnamon
Juice of one lime
2 tablespoon coconut oil
1 15oz can diced tomato (or 1 ½ cups fresh)
2 tablespoons premium white chia
1/2 cup washed, towel dried and chopped cilantro
1/2 teaspoon Himalayan sea salt
Peel onion, garlic and ginger and cut into small pieces. Place in a blender or magic bullet along with red chili, cumin, turmeric, cinnamon and lime juice. Blend into a paste and reserve. In a saucepan, add coconut oil and heat on medium. When hot, add paste and sauté for 2 minutes. Add tomato and premium white chia and sauté for 5 minutes stirring occassionally. Add cooked chickpeas, turn heat to low-medium and cook and stir for 10 minutes. Remove and add in cilantro and salt to taste. Serve hot or cold.
How to Lose 5 Pounds in 10 Minutes
Jan 6th
Yes, you read this correctly! It is possible to lose the 5 pounds of weight by simply reading. Reading what you ask? Well, reading a letter that you are about to write to yourself for next year’s holiday season. By writing a letter to yourself TODAY, you can prevent the onslaught of the 5-10 pounds of “extra you” next January.
Studies have shown that the average North American gains at least a pound over the holidays, and this one pound, on average will stay with you for life. So, even if you gain 5-10, like most people do, the odds are that even if you try hard to lose it you will likely carry that extra one pound beast with you to next year’s New Year’s celebration. That means that any weight gain over the holidays is a slippery slope over time to becoming a larger version of yourself.
So, this January I challenge you to take 10 minutes out of your day and write to yourself. The steps are easy: 1) print off this blog post; 2) answer the 5 questions below as honestly as you can; 3) put the envelope in your Thanksgiving or Holiday decoration storage boxes; and 4) when you open it next Holiday season tape it to your fridge. You will have a daily reminder from yourself on the hard-fact results of your over consumption of festivity foods. By doing so, you will consciously eat less, make better choices and you won’t have the 5-10 to contend with in the New Year.
So, print this off and let’s get started!
1. Have you gained weight from November 1 to January 1? If so, how much?
_____ lbs
2. Have you spent, or are thinking of spending, any money as a result of your weight gain? (i.e exercise equipment or videos, bigger clothes, weight loss programs, foods or supplements) If so, how much will these items cost you?
$ ___________
3. How much time every day do you think about your weight? (i.e how often during an hour do you think about: your appearance, weight gain, what people may be thinking about you, how you plan to lose it, assessing your shape, weight measurements, shopping for weight loss items, etc.
____ min/hour = _____ min/day = _____min/week.
4. Do you recall the taste of every poor fat forming food that you consumed over the holidays?
Y / N
5. Choose 3 words that describe how you feel about your weight gain – this can be the emotional feeling (i.e sad, angry, depressed, etc) OR physical feelings (bloated, heavy, etc).
________________________ _______________________ ______________________
Now put this in an envelope, seal it and mark on the front of it:
THIS HOLIDAY I AM GOING TO BE A BETTER BEING AND WILL LOSE 5 POUNDS IN 10 MINUTES.
When you open it, place it on your fridge and give yourself a healthy holiday hug!!!!
Best wishes for an excellent year ahead!
Ann
Spice Up Your Life – Gluten Free, Dairy Free, Nut Free
Dec 12th
I love to make spice mixtures ahead of time and draw down on them when I need it. This recipe is a great one to have handy to add to soups, stew, pastas, rice or salads.
3 Tablespoon coriander seeds
3 Tablespoon cumin seeds
1 Tablespoon fennel seeds
1 Teaspoon whole cloves
1 Teaspoon anise seeds
3 Whole peppercorns
1 Tablespoon chili flakes
1/2 Teaspoon ground tumeric
In a skillet, on medium heat lightly toast the coriander, cumin, fennel, peppercorns and cloves until flagrant and lightly browned (about 2-3 minutes). Add in chili flakes and remove from heat, stir mixture and let cool. In a spice mill add skillet mixture and tumeric and blend until finely ground.
