One of my favorite food memories as a child was my mom making rhubarb. I LOVE rhubarb and in my adult years am surprised how few people enjoy the tartness and tang of this beautiful plant.
Rhubarb is a colorful vegetable, not a fruit, and grows quite similarly to celery.
The edible part of the rhubarb plant — the stalk — contains anthocyanins, which is where the bright pinkish red color comes from. Anthocyanins are a type of flavonoid found in foods such as berries, red onions, black beans, red grapes and black plums.
While they act as antioxidants in test tube studies, in the human body their protection seems more likely to come from their role in cancer-preventive cell signaling. Anthocyanins have demonstrated protective effects on blood vessels and blood pressure, and recent research suggests that anthocyanins may offer anti-cancer benefits, too.
Rhubarb is also a great source of vitamin K1, which is important for blood clotting and bone health. A half cup of cooked rhubarb provides more than one-third of the recommended dietary intake of vitamin K1, along with two grams of fiber, some calcium and vitamin C.
If you grow your own rhubarb, be careful to avoid the leaves, as their high levels of oxalic acid make them poisonous.
If you are used to strawberry rhubarb pies, you are going to love this tangy sweet but not insulin spiking treat!
How did I manage to bring this childhood favorite into the 2020's leaving the sugar behind? I used coconut palm sugar which has a glycemic load of 1... compare that to a banana with a glycemic load of 12.4 or agave syrup of 9.6 or of table sugar at 6!
If you are looking to balance your sugars and take control of your sweet tooth tiger, join me in a 5-week Sweet Stuff intensive where we learn all about control and balancing our blood sugars and transforming our sweet tooth tiger from wild animal to obedient pet! More information can be found here!
One of the first recipes that I created myself was a rosemary and chocolate vegan cookie. I had a surplus of the herb and as I was muddling it I realized that this must be wonderful when paired with chocolate, so to the Labs I ran! After some playing around this is what I came out with and I to this day love the warm and comforting aroma of this cookie. It is not too sweet and with rosemary is the perfect seasonal addition making these cookies fit right in this Holiday season!
- 2 1/4 cup of flour (you can use whole wheat or all-purpose) I used Whole Wheat
- 1 TBS rosemary, ground. I used a molcajete however you can use any method to grind
- 1 cup of flax meal
- 2 tsp baking powder
- 1 tsp baking soda
- 1 tsp of sea salt (I used Himalayan Pink)
- 1/2 cup of raw sugar (I used dark raw in the recipe originally but coconut sugar would be a wonderful substitute as well)
- 2 tsp of unsweetened cocoa powder
- 1 TBS sipping chocolate powder or hot cocoa mix
- 2/3 cup of maple syrup
- 1/2 cup of black strap molasses (unsulphured)
Pre- heat oven to 350*
Mix all dry ingredients together in a large mixing bowl.
Mix all wet ingredients together in a separate mixing bowl then combine both bowls together by creating a well in the middle of the dry ingredients to pour the wet ingredients into
Add a little water if and as needed to get to fully combine
Roll into balls and then top with more ground rosemary (I stamped each ball onto a sprinkling of COURSELY ground rosemary.)
Place balls ~ 2" apart onto a cookie sheet with parchment paper or silicon baking sheet and bake for 11-15 minutes or longer if needed.
The rosemary on top really sets off the fine rosemary taste in the cookie itself so do not be afraid to dust it liberally!
I have a killer sweet tooth and I love pumpkin/sweet potato pies and candied yams around the holidays. I remember my mother opening up that can of Bruce's candied yams and that was the first thing that I went for every Holiday meal!
As an adult I continued on the tradition even buying the exact same brand as it reminded me of family times spent together over a hot meal being grateful for one another and the life around us.
As part of my mission to pack a powerful nutritional punch in everything that I eat and serve my loved ones, I wanted to share these too-easy to believe but better than candied yam recipes.
Guess what - a baked garnet yam tastes just like pie without any of the guilt or added sugars and if you decide to go full on dessert - a little Brulee action or stuffing with candied pecans and walnuts turns this tuber into something SPECTACULAR!
Yams have lots of antioxidants and Vitamin A -
Garnet Yams 1 for each person
For brulee: Coconut sugar
For stuffed: 1/4 C walnuts or pecans plus 1 Tbs pure maple syrup per person,
Poke each yam with a fork to allow steam to escape, and bake at 425° for 50-60 minutes. Remove from oven and allow to cool to the touch.
Once cooled, cut each in half length-wise and open it, cut side facing up.
Sprinkle each with coconut sugar, then take brulee torch or place under the broiler (watch them!) until the sugar caramelizes and bubbles.
Mix the nuts with the maple syrup until well incorporated. You can spice the candied nut mixture if you would like - this is optional. Add in a little cayenne if you like a sweet heat or some cinnamon and cloves if you like a more traditional spice.
Open the yams like you would a baked potato and scoop in equal amounts of the candied nuts into each and serve immediately.
Alternatively, you can eat them right from the oven with a dollop of vanilla infused ghee, or right from the fridge the next day as a snack to power through any cravings.
Just sayin', yams don't have to be candied to be amazing!
Desserts do not need to be void of nutrition in order to be indulgent and satisfying. Cacao, cherries and chia seeds are all very nutritionally dense foods that when put together in this easy pudding not only satisfy the sweet tooth but incorporate antioxidants, anti-inflammatories, and heart healthy fiber in every bite.
This pudding is inspired by one of my favorite Christmas time treats - Cherry Cordials. I thank my father for instilling in me a love for these decadent treats. Now that I am more of a food for fuel person I wanted to still enjoy some familiar flavors while still achieving my health and wellness goals.
This pudding is a great make-ahead no fuss for Holiday entertaining. You can multiply the recipe easily and make in one large bowl for serve yourself ease - or make in individual ramekins for a single-serve more fancy presentation.
Add 1.5 C of the Frozen cherries, almond milk, maple syrup and cacao/cocoa powder to blender and blend until well pureed.
Coarsely chop the remaining 1/2 C of cherries
In a large bowl, add chia seeds, the pureed milk cacao cherry mixture and the remaining chopped cherries.
Stir until well combined and refrigerate for at least 30 minutes.
Here you will find all my creations and interesting recipes that will fit into even the most specialized dietary needs!