Ingredients

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[Disclaimer:  I am not a doctor or an RD.  I am just a girl who loves food, health + nutrition.  My information is based on compiling and analyzing internet, magazine, and book research and drawing my own well-rounded conclusions.  Please feel free to ask me questions but be aware this is not professional medical advice.] 

Almonds:  These crunchy + sweet seeds are packed full of health benefits.  Did I say seed?  Yes, technically they are seeds!  They live inside a hard shell and grow on, well, an Almond tree of course!  Almonds are rich in Vitamin E and packed with calcium.  They are high in protein, low in carbohydrate and a good source of magnesium, potassium, zinc, iron + fiber.  They are high in monounsaturated fats, which has been shown to lower LDL cholesterol and increase HDL cholesterol.  Adding a handful of these to your diet everyday could pose some serious health benefits along with keeping your stomach from grumbling as much.

Baking Powder:  1] How long does it last?  2] Can I make baking powder?  3] How should I store baking powder?  4] Why Aluminum-Free?  5] Can I test if my baking powder is fresh?

1. Baking Powder has a shelf life of approximately 2 years, however, once opened it’s maximum freshness is only 3-6 months! 
2. Yes!  You can totally make baking powder at home!  Check here and substitute Arrowroot [Bob’s Red Mill makes this] or Tapioca Starch instead of the cornstarch!
3. Store baking powder in a cupboard away from heat + moisture.  Do not store baking powder in the fridge!
4. The aluminum can often lead to a slight metallic taste in your baked goods.  There has been a lot of controversy and research done on the effects of aluminum in the body.  It’s not that much more expensive, gives me peace of mind, and makes my baked goods taste better.
5. Add 1tsp to 1/3c HOT water.  If it bubbles, you’re good to go!

Brown Rice Syrup is one of the healthiest natural sweeteners you can use because of how it breaks down in your body.  It metabolizes much more slowly, in comparison to white sugar or maple syrup, which will keep your glycemic index level at a steadier rate.  This will help avoid the sugar high and crash feelings.  I substitute it 1:1 for things like Maple Syrup, Honey, and Agave.  You can also substitute for plain sugar at a 1.5:1 ratio.  One, 15oz jar will cost around $4.50 and has a good shelf life. 

[Sidenote: I have read many articles and information on whether or not Agave actually lowers your glycemic index level.  It seems at first glance that its low glucose content aids in stabilizing your GI level, however, its high fructose content has been shown to cause many negative health effects.  Please do some reading on this one!  I choose to not use Agave Nectar.]

Cayenne Pepper:  My sister-in-law eats this stuff like it’s going out of style.  Seriously!  Cayenne pepper has long been known for it’s magical “healing powers.”  This spicy red powder has been known to: increase circulation, aid in digestion, stimulate the heart [during a heart attack], relieve pain, help with skin conditions like psoriasis, relieve headaches, and more.   Pretty amazing stuff out there when you dig around a bit. 

Chia Seeds:

1. fiber + protein + antioxidants + vitamins + minerals + calcium + omega-3
2. easily digested + easy absorption + aid in digestion process + energizing + filling + thickening agent

I mean….why wouldn’t you eat chia seeds??  Also, unlike flax, you do not need to grind chia seeds to aid in nutrient absorption and ease of digestion!  There is so much interesting information on these seeds.  If I had to pick three ingredients for you to look into further, I would say chia seeds for sure!  A few places you can check out: one, two, three

How to incorporate chia into your diet and how much to incorporate? 

• Foods I have added chia seeds to: yogurt, oatmeal, chili, baked goods, granola, smoothies, + salads
• 1-2T per day 

*Again, please read my disclaimer at the top and talk to your doctor before you start guzzling chia seeds!

 

Cinnamon:  One of my true loves in life <3  Did you know how beneficial cinnamon is to your health!?  I consume at least 1/2tsp of cinnamon per day, sometimes more.  Until recently, I never paid attention to the benefits of spices.  It is truly amazing!

I have read that consuming 1/2t of cinnamon a day can lower your LDL cholesterol and help to regulate blood sugar levels.  There have been studies showing the positive effects on cinnamon for things like inflammatory problems, digestion, memory, headaches, yeast infections, common cold and the list goes on. 

I haven’t had a cold in over 1.5yrs, so maybe all of my cinnamon consumption has helped fight them off!

Cocoa [Unsweetened]: Packed with antioxidants, this tasty powder can be added to so many recipes in the kitchen.  I enjoy using unsweetened cocoa powder because I can control the amount of sugar going into whatever it is I am making.  Also, you are getting a more concentrated amount of antioxidants in the unsweetened version.  Unsweetened cocoa powder is also high in fiber.  Adding just one serving to oatmeal gives a nice extra kick of fiber and a delicious creamy chocolate flavor. 

Hot chocolate?  Sure, those little hot cocoa packs are extremely convenient but they are also loaded with sugar.  I find when I use the unsweetened cocoa and add my own sugar I do not need nearly as much.  Look for fair trade and organic when shopping!

1T unsweetened cocoa powder = 10 calories, 2g fiber, 1g protein, 1g fat, 3g carbs

Curry is made up of many different spices and there are varying types of curry.  However it has a few key ingredients that have been shown to have beneficial effects on the human body.  Curry has been linked to decreasing the spread of breast cancer, being a natural anti-inflammatory, slow down plaque build up in the brain of patients with Alzheimer’s, etc. 

Flaxseed [ground]: Yet another nutrient dense seed!  Flax has become extremely popular in the past few years.  It is known for being rich in Omega-3’s, which is known to have positive effects on inflammation in the body, heart disease, diabetes, liver function and immunity strength.  Flax is high in soluble and insoluble fiber, among a slew of other healthy benefits.  It can easily be added to baked goods or even used as an egg subsitute!  If buying whole flaxseeds make sure to grind them [coffee grinder works well] for easier digestion and nutrient absorption.  Check out my healthy pumpkin bread recipe with flax. 

Garlic: Have you ever had fresh garlic from a farmers market?  If not, I suggest you pick some up asap!  There is a huge difference in quality.  Incorporating a few cloves of garlic in your diet each day has been shown to, lower blood pressure and blood sugar, lower LDL cholesterol, and aid in blood clot prevention.  Don’t forget its antiinflammatory, antibacterial and cancer-fighting properties as well!  It is thought that aged garlic is more potent and heightens its benefits.

Ginger Root: Everyone has heard about its stomach calming properties, but what else does it help with?  common cold + gas + arthritis + diarrhea + inflammation + circulation + more – I found a very informational website specifying amounts and type of ginger to consume for specific purposes.  Check here under “adult.”

[I have come across information stating that children under 2 should not consume ginger.  Please use with caution!]

Honey: Raw, unprocessed honey has been shown to act as a natural antibacterial, immune boosting food.  It is a great natural source of energy for athletes.  Want to make a homemade energy gel?  Check here!  Molasses is added for an extra kick of potassium. 

Kombu: This highly alkalinizing dried sea vegetable, enhances flavor of soups, stocks, grains, etc.  When a small piece is boiled with grains or beans it helps to tenderize them and reduce their gas-inducing properties   It contains a healthy dose of Iodine + Iron, aids in digestion, lowers cholesterol, and keeps blood sugar levels more even.  This package cost about $6 but came with ~15 strips of Kombu [give or take] and when adding to a pot of grains/beans you only need a small piece.  If you store it sealed, in a cool + dry place it shouldn’t go bad. 

Oats [rolled]: What is not to love? 

• soluble + insoluble fiber
• slows digestion
• high in protein
• good source of nutrients
• cancer-fighting properties
• lowers LDL cholesterol

Check out my recipes page for some delicious bowls that will get you going in the morning!  Remember, there is a big different in the highly processed quick oats.  Rolled oats are much more beneficial.  If you don’t have time to cook them in the morning, make a big batch at the beginning of each week and portion them out for the mornings.  Add a splash of milk, any add-ins you want, and heat.  Or, make a bowl of overnight oats to save time in the morning.

Peanut Butter – High levels of monounsaturated fat [the good fats], protein, and many other nutrients, 2T of organic peanut butter is a great addition in your daily diet. 

While organic peanut butter may not taste different, there is a huge difference between the two!  What ingredients do you think should be in a jar of peanut butter? Peanuts + salt + maybe a tiny bit of sugar?  Well, have you looked at the back of a jar of JIF or Skippy?

JIF ingredients: peanuts, sugar, molasses fully hydrogenated vegetable oils, mono and diglycerides, and salt [source]

Peter Pan ingredients: roasted peanuts, sugar, hydrogenated vegetable oils, salt, and partially hydrogenated cottonseed oil [source]

Please check your ingredient labels and buy organic if possible!  The organic peanut butter at WF does not have the oily mess on top either and costs about $2.99. 

Pepitas [pumpkin seeds]: These seeds are high in monounsaturated fats and protein.  They have been shown to have a slew of health benefits like helping clean the urinary tract, men’s prostate health, anti inflammatory agent and immunity strength.  They are rich in nutrients like manganese, magnesium, zinc and iron, among others.  I add these to salads, oatmeal, veggie burgers, cookies, granola + granola bars, and yogurt.  They are delicious when roasted + salted too!

Sea Salt: I love salt and am not afraid to use it.  However, I like to know how much is exactly going into my food so when buying soups, broths, canned beans, sauces, etc.  I will always go for the low sodium if the option is there.  Too much salt can pose potential health problems but choosing the right salt and using it moderately can also have its benefits. 

Always use sea salt as opposed to highly processed table salt.  Sea salt holds on to its natural minerals and has alkalinizing effects in the body.  The grayer in color the more nutrients it has held on to.  Or look for colored sea salts from around the world that retain many different types of minerals.

Quinoa is a complete in protein, high in fiber and rich in iron, manganese and magnesium.  This ancient grain is an extremely versatile ingredient in the kitchen.  Quinoa has been known to help prevent heart disease, lower the risk of type 2 diabetes, and lower cancer risk.

When cooking with quinoa, use 1 part quinoa to 2 parts liquid.  I like to use a low sodium broth for added flavor, although water works fine.  To cook:

• Rinse quinoa with a fine mesh strainer [washes away bitter coating]
• Heat a pan over medium heat with a small amount of olive oil
• Add quinoa to pan and let toast for 1-2min
• Add in liquid, bring to boil, reduce heat and simmer ~15min until liquid is absorbed
• Fluff with fork

You can mix in any veggies you want.  Sometimes I mix in the veggies with the quinoa at the beginning and sometimes I cook and mix in after.  I almost always chop garlic and add that in right at the beginning.  I have also made quinoa with water + coconut milk and used it for Thai inspired meals.  I made a breakfast quinoa once too that definitely needs repeating!  I used 1/2 water + 1/2 lite coconut milk and topped with tons of fresh fruit, nuts, granola, yogurt, etc.  It’s good as a cold veggie salad too and great for stuffing peppers!  Quinoa is hard to mess up!

 

Sucanat is one of my all-time favorite ingredients that I discovered when I was coming up with my ota.bars recipe.  It is the most minimally processed sugar and retains its natural vitamin and mineral content.  Basically, sucanat is dried sugar cane juice that then gets broken up to produce the small granules.  It has a deep molasses flavor and tastes similar to brown sugar.  Did you know that brown sugar is highly processed white sugar with molasses + caramel coloring and flavors added back into it?  I used to think brown sugar seemed more natural because it was brown.  However, it’s even more processed than white sugar!

Look for sucanat in bulk bins for a much cheaper price than the bagged versions.  I absolutely love sucanat and have used it in many recipes like pumpkin bread, molasses cookies, and cornbread [to name a few].

You can substitute for sugar 1:1 but it can dry baked goods out slightly, so you may want to add a little extra liquid.  If you aren’t looking for that “brown sugar” type flavor you can use pure cane sugar, which is a less processed form of white sugar.

 

Comments, questions?  Let me know!