Sweet Potato and Spice Loaf

Last weekend we hosted the first-ever Samana Social, which brought together friends and friends-of-friends from around the city for an evening of yoga, bubbles and healthy nosh. We downward-dogged our way through some classic MJ and Wilson Phillips, popped a few corks, raised money for the No Kid Hungry Campaign and nibbled on scrumptious treats like this delightful (gluten-free, dairy-free) loaf. Not only was it a hit at the party, but I brought leftovers home and it's been serving me very well for breakfast, morning/afternoon snack or dessert. It's extra tasty topped with some coconut spread or hummus. Many thanks to The Nutrition Guru and the Chef for the creative and delightful recipe!

More Samana Social-inspired healthy recipes coming soon! But in the meantime, here's how you can bake up your own spice loaf at home.

 

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INGREDIENTS

2 cups of ground nuts (I used 1 cup of almonds, 1 cup of cashews)
1/2 cup coconut flakes
1 1/2 cups grated sweet potato (skin included)
4 eggs
1/4 cup coconut oil
1/3 cup honey or maple syrup
2 tsp baking powder (choose gluten free baking powder if coeliac or highly sensitive to gluten)
1 tbsp vinegar or apple cider vinegar
1 tbsp chai powder OR 1/2 teaspoon cinnamon mixed with 1/2 teaspoon nutmeg

PREPARATION

Pre heat oven to 350F.  Place ground nuts (you can grind them yourself in a food processor) in a large bowl and add coconut and grated sweet potato.

In a separate bowl, whisk the eggs lightly. Add the oil to the eggs and whisk lightly to incorporate. Add the rest of the ingredients into the bowl containing the oil and eggs and mix to combine.

Add this wet mixture to the dry bowl of nut flour and coconut. Stir with a wooden spoon to thoroughly combine. Pour mixture into a greased and lined loaf pan. Bake for 30 minutes, until brown and a skewer inserted into the middle comes out clean. Remove from oven and leave in tin to cool.

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DIY Granola

-Guest post by Dr. Ashley Weber

Breakfast is the most important meal of the day. Sure, it’s a cliché. But it’s true. Starting your day with a healthy breakfast helps to balance your blood sugar throughout the day, increases energy and concentration, and kick starts your metabolism. People who don’t eat breakfast are more likely to be obese and a recent study found that men who regularly skip breakfast have a 27% increased risk of heart disease.   

Most of us cite a lack of time as the culprit for skipping their breakfast chow. But a little prep can go a long way. Here are two of my favourite make-ahead granola recipes that are perfect for a quick bite before heading out the door. I like to pair it with some almond milk or Greek yogurt and fresh fruit. But it’s also just as good au natural!

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Maple-Ginger Granola with Raisins

Ingredients:

3 cups whole rolled oats (not instant)
1 cup almonds, coarsely chopped
 ½ cup sunflower seeds (raw, unsalted)
 ½ cup coconut (unsweetened)
 ¼ cup sesame seeds
1 tbsp fresh grated ginger
A few shakes of cinnamon
 ¼ cup coconut oil
 ½ cup pure maple syrup
1 cup raisins

Preparation:

Preheat oven to 300F. Combine all ingredients except for raisins and mix thoroughly. Spread onto a baking sheet. Bake for 30 minutes, turning with a spatula every 10 minutes. Let cool, add raisins, and mix!

Apricot Cranberry Granola

Ingredients:

3 cups whole rolled oats (not instant)
1 cup almonds, coarsely chopped
 ½ cup sunflower seeds (raw, unsalted)
 ½ cup coconut (unsweetened)
 ½ cup pepita seeds
A few shakes of cinnamon
 ¼ cup coconut oil
 ½ cup honey
 ¾ cup dried cranberries
 ¾ cup dried apricots, diced

Preparation:

Preheat oven to 300F. Combine all ingredients except for cranberries and apricots and mix thoroughly. Spread onto a baking sheet. Bake for 30 minutes, turning with a spatula every 10 minutes. Let cool, add cranberries and apricots, and mix.

These recipes are very similar and can be adjusted to your taste, so feel free to get creative and try adding different seeds, spices, or dried fruits. Using maple syrup will give the granola a drier texture, while the honey gives it a sticky texture.

About the Author: Ashley Weber, Naturopathic Doctor

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By developing close relationships with her patients, Dr. Ashley Weber seeks to gain insight into the physical and emotional factors contributing to their health.  She approaches integrative medicine from multiple angles, and creates an individualized plan for each patient, tailored to their unique needs. Ashley values the principles of detoxification and regularly guides her patients through various detox programs.  She maintains a busy family practice in Toronto, Canada. 

 

Avo on toast

This is one of my favourite healthy quick fixes! It's the perfect go-to for breakfast, lunch or a snack. You could also substitute crackers for the toast and transform this into an impressive tray of hors d'oeuvres. 

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Avocados are a natural wonder food. They are high in the good kind of fat and carry all sorts of great health benefits. They're rich in fiber, they help lower cholesterol and they have the highest protein of any fruit. Yes, avocados belong to the fruit, not the vegetable family! For more fun facts about avocados, click here.

Ingredients: 

1 ripe avocado, pitted, peeled and cubed
1/4 lemon
Dash of cayenne pepper
Pinch of sea salt and pepper
2 pieces of whole wheat toast
1/2 radish, thinly sliced (optional)

Preparation: 

In a bowl, mash the cubed avocado into a chunky paste. Squeze the juice of the lemon on top and add the cayenne pepper and salt and pepper. Spoon the mixture onto the toast and garnish with the radish.

Like what you see? Click here to receive regular updates from The Samana Project. We'll also send you our Samana High-Five: Five easy ways to start being healthier TODAY.

 

Quinoa fruit salad with vanilla and honey-infused yogurt


Glam-up your average fruit salad by adding quinoa, mint and honey. This simple gem can be made ahead of time (add the yogurt just before you serve), so it's perfect for hosting. And it tastes as gorgeous as it looks!

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Ingredients

For the fruit salad: 
3/4 cup of quinoa
5 cups of your preferred fruit. I used blackberries, blueberries, mandarins, grapes, dried cranberries and gogi berries
1/2 cup chopped walnuts or almonds
1/4 cup chopped fresh mint
Zest and juice of 1lime

For the yogurt:
1 cup plain Greek yogurt
2 tbsps honey or maple syrup
2 tsp vanilla extract

Preparation

Cook quinoa according to package instructions and let cool. Stir quinoa, fruit, mint, lime zest and juice together. Spoon into glasses or bowls. Mix yogurt with honey and vanilla and drizzle on top of fruit salad. Add mint to garnish.

Serves 6

Like what you see? Click here to receive regular updates from The Samana Project. We'll also send you our Samana High-Five: Five easy ways to start being healthier TODAY.

 

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