blueberry crisp

Blueberries are here!

Pick some up at your local farmer’s market to make this delicious, dairy and gluten free blueberry crisp.

Ingredients for the filling

3 cups fresh blueberries

2 tsp vanilla extract

2 tbsp coconut sugar

juice of half a lemon lemon zest finely minced

1 tbsp arrowroot flour

Ingredients for the topping

3 tablespoons coconut oil melted (just keep the coconut oil in your measuring cup on top of the stove as it preheats and this will melt your oil)

3 tablespoons coconut sugar

1 cup quinoa flakes

1/4 tsp. ground cinnamon

  • Preheat oven to 350 degrees.
  • Mix blueberries, lemon juice, lemon zest, vanilla extract, and coconut sugar together in a bowl
  • Let stand a few minutes, then mix in arrowroot starch
  • Pour this mixture into a 9″ round, oven proof baking dish
  • Make crisp topping by combining coconut oil, coconut sugar and quinoa flakes together and mix until crumbly
  • Spoon on top of blueberries
  • Sprinkle with cinnamon
  • Bake until nicely browned on top, about 15 minutes
Enjoy!

too hot to cook…a raw and refreshing treat

Oh, the weather outside is frightful…fortunately it’s not snow, but heat and humidity. Too hot to turn on the oven? Let’s make something cool and refreshing.

No artificial flavours or colours in these naturally sweet treats. They’re cool, delicious and nutritious. What a great combo.

Seasonal Fruit Popsicles

What you’ll need:

  • Fresh juice (make your own using a combination of fresh fruits like pear, apple or watermelon and add some veggies like fresh spinach – packed with vitamins and minerals, when you use more fruit than veggies, you’re kids won’t even know there’s veggies in their popsicles!)
  • Fresh pieces of fruit such as melon, cherries, peaches, plums and berries in season such as strawberries, blueberries, raspberries
  • Popsicle molds with sticks. Look for BPA-free molds.

MOLNFRI Ice pop maker, assorted colors Height: 4 "  Height: 10 cm  I found these at IKEA for $1.99. They’re made from polypropylene, which is considered ‘a safer plastic’ according to The Environmental Working Group (EWG.org)

They’re very easy to make. Just fill the molds half full with juice and add your fruit and berries. Top off with a bit more juice if necessary. Pop in the freezer for at least 6 hours or overnight.

Unmold by dipping in warm water and enjoy!

cherries: so tasty and so good for you!

Ontario cherries are ripe and ready for eating. They are so juicy and delicious and pack a lot of health promoting punch into such a small fruit.

Do your body (especially your taste buds!) a favour and pick some up at your local farmer’s market.

Here are some healthy reasons to enjoy cherries:

1. They promote a healthy colon

Cherries contain quercetin, which is a flavanoid with anti-carcinogenic properties. It has been found to help in the prevention of lesions that are thought to be predictors of tumours, from forming in the colon.

2. They control cholesterol levels

Cherries are high in pectin which is a soluble fiber, promoting healthy elimination and lowering bad cholesterol (LDL).

3. They can help ease aching joints

Cherries’ rich red colour comes from anthocyanins, an antioxidant that inhibits inflammation, and may help soothe soreness linked to muscle and joint pain.

4. Cherries help your eyesight

Sour cherries contain 19 times the amount of beta-carotene found in blueberries. Beta-carotene is a precursor to vitamin A, which helps maintain eyesight and healthy skin.

5. They improve your sleep

Cherries are a source of melatonin, a naturally occurring hormone that helps to regulate the body’s sleep patterns.