Sweet Seed Candies

Similar to the traditional Greek sesame candy “Pasteli,” which is made with honey and sesame seeds, these superfood candies take advantage of yacon syrup’s more complex flavor and healthy benefits. Crunchy and chewy at the same time, these all-natural candies are addictingly delicious. If you cannot find pre-roasted/toasted sesame seeds, use raw ones — just pop them in the oven for 5 minutes at 350 degrees ahead of time.

INGREDIENTS:
½ cup  yacon syrup
¼ cup hemp seeds
½ cup toasted sesame seeds

DIRECTIONS:
Oil a baking tray.

Over medium-low heat, warm the yacon syrup for a minute until it gets bubbly. Reduce the heat to low, add the seeds, and simmer for 3-4 minutes longer, stirring constantly.

Spread the mixture onto the pre-oiled tray into about a ¼ inch layer. Let cool completely (about 15-20 minutes). Use kitchen scissors to cut into squares or desired shape. Makes about 2 dozen candies.

healthy benefits: gluten-free, calcium, protein, essential fatty acids, low(er) sugar, prebiotics (healthy digestion)

© 2009 www.juliemorris.net

The downside to my juice party is it’s easy to load up on the sugar, albeit natural. Watering down my beverages certainly helps, but to further balance some of these sugars, I’ve been adding some extra fiber and healthy omega fats to my juice concoctions in the form of chia seeds.

What they are: Chia’s a tiny seed — just slightly larger than a poppy seed — indigenous to South America. On the health food scene, chia may be relatively new in its “superfood” status. Yet these seeds have actually been revered by Mayan, Incan and Aztec cultures for thousands of years. Chia, the Mayan word for “strength,” was originally enjoyed as a staple food source right alongside corn, beans and amaranth in ancient cultures.

Why they rock: Chia seeds are considered a superfood primarily because of two nutritional properties. The first property is their extraordinary amount of fiber — just one tablespoon contains a whopping 6 grams of fiber, or 25% of the suggested RDA! Chia’s second attribute is an excellent healthy essential fatty acid (EFA) content, which is superior to the nutrition in flax because it includes antioxidants — making the fat more stable. Chia seeds are indeed among the best sources of plant-based omega 3 fatty acids – containing around 8 times more omega 3 than salmon, when comparing gram for gram. Bonus: Also tucked into this tiny super seed package is digestable protein, calcium, iron, and many other minerals.

Why they’re . . . strange: So superman may be able to fly, but leave a chia seed in liquid and in under 30 minutes it will soak up NINE times it’s weight in water. The result is a complete transformation in consistency. Each seed goes from small and crunchy, to forming a fantastic flavorless jelly-like membrane around itself that adds a delectably fun texture to foods and drinks.

How to use: Though raw chia seeds’ neutral taste makes them easy to toss into just about anything for a quick nutritional boost, most people find that making a quick chia gel is an especially rewarding way to enjoy this food. The gel base can then be turned into a simple pudding by adding soy or nutmilk, dried fruit, and a bit of sweetener. Or use a spoonful of chia gel as a nutritionally enhanced egg replacement in baking.

Where to buy: Natural food stores are hip to the chia hotness. Or you can always hook up a bag online – I like Navitas Naturals.

Favorite recipe: In Mexico, there’s a fantastic traditional drink known as “chia fresca” which uses soaked chia seeds alongside water, lemon or citrus juice, and a touch of sweetener. With all the fun little crunchy/jelly chia guys floating around, it reminds me a bit of Thai iced tea with tapioca balls in theory. To experience the true definition of delicious hydrating refreshment, try my variation of this Mexican classic: Coconut Lime Chia Fresca.

Broccoli with cheese sauce gets a fresh, flavorful and nutritious update when Julie turns this classic dish into a dairy-free, cholesterol-free and gluten-free dinnertime hit.

Cheesy Broccoli Bowl – (view full recipe)

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Cheesy Broccoli Bowl

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I grew up on broccoli with cheese – my mother made it once a week. Such a delicious combo! Over the years I’ve turned her family classic into an even more eco-friendly and healthy modern dish . . . without sacrificing any of the flavor. This dairy-free and cholesterol-free version brims with calcium, iron and protein, while also complimented by all the wonderful antioxidants and polyphenols from the broccoli.

I like to serve this recipe “as is” (uncooked), enjoying the maximum nutritional potential of these great superfoods. If you’re craving a warm dish though, no worries — simply steam the florets lightly for a few minutes, then combine with the sauce.  Either way, the delicious cheesy flavor and addictive broccoli crunch will have you coming back for a healthy second round every time.

INGREDIENTS:
1 tsp Braggs Liquid Aminos
2 Tbsp raw tahini
1 Tbsp coconut oil, melted
1 Tbsp nutritional yeast
¼ tsp paprika
1/8 tsp garlic powder
1½ tsp lemon juice
3 cups finely chopped fresh broccoli florets
1 or 2 Tbsp hemp seeds
water, if desired

DIRECTIONS:
Stir: In a small bowl, mix the nutritional yeast, paprika, and garlic powder together. Stir in the tahini. Pour in the Braggs, lemon juice, and coconut oil and whisk thoroughly. If a thinner sauce is desired, add a little water, a tablespoon at a time.

Combine: Put the broccoli into a larger bowl and pour sauce on top. Toss until evenly coated (for best results, use your hands!) Sprinkle top with hemp seeds and serve. Keeps refrigerated for several days.

Serves 2

©2009 www.JulieMorris.net