Boost up with a Prana Bar!

If you haven’t tried or heard of Prana Bars before, let me give you an introduction. These super-powered bars first made their way into my life when I was living in New York City going to Culinary School. I lived around the corner from this amazing health food store that was always stocked with unique products. I grabbed a handful of these bars one day, as I was enticed by their bright, colourful packaging and the ingredients were just as exciting. I am so happy I stumbled upon them because now every time I go to the US, I stock up (as they are unfortunately not available in Canada)! There are very few bars on the market that I stand behind and these happen to be one of them!

Prana bars have fun combinations like goji- goldenberry, acai-coconut, raspberry-pomegranate. So exciting and unique. Every bite is delicious and they are loaded with enzymes, protein and fiber. They are also raw, organic, unprocessed, non-gmo, soy free, no sugar added, gluten free, dairy free, vegan and all natural! They fill you up and make a great snack! (Delicious Snacks are my theme for the next few weeks – and these bars are included as one of the options for my packaged product guide to snacks – see blog post coming up soon!) Whether you enjoy them for breakfast, before a workout, after a workout, for a midday snack or just to tie you over between meals – they are sure to give you a boost!

So if you haven’t had the pleasure of trying these bars yet, I am offering a little taster teaser contest!!

The first 10 people in CANADA ONLY:  (sorry USA’ers I can’t send food to you – but you can order them directly from Prana Bars!)

1. To comment below and tell me why they would love to try a Prana bar

2. To Tweet about this Contest (+ follow me on twitter) – and comment about it below

3. To Post it on Facebook (+ become a Fan of Delicious Knowledge) – and comment about it below

Will be the lucky recipients of one of these super delicious bars!

If you are one of the first 10 to respond to any of the above you will get first picks of the flavour combination that you would just love to try!

Ready. Set. GO!

Goldenberry Goji

Apricot Goji

Raspberry Pomegranate

Apple Pie

Apricot Pumpkin

Coconut Acai

Mango Maca

Blueberry Coconut

Cashew Almond

Mango Maca

FALL in Love with Whole Foods!

Are you in love with whole foods as much as I am? I hope so. If not, then you have your chance to be. There is an opportunity coming up in the fall, I know I know, you don’t want to think that far ahead right now, but you must! As you can have the chance of a lifetime to come on an amazing RETREAT in northern Ontario. And if you don’t get on board soon, you will miss your opportunity until next year. I am giving YOU the chance to make that true connection with food from the earth. The food that nature has intended us to eat. When we eat these foods we are nourished, cleansed, rejuvenated and complete. If you don’t believe me, just try it. Start adding whole foods in to your life and just see what happens. I don’t want to be responsible for what takes place – well maybe I do, because only good things will happen!

There is so much information out there about health, nutrition etc… It can be overwhelming, exhausting and discouraging. That is why I want to make it easy for you. Give you a weekend away, where you have nothing else to worry about except for being fed incredible organic foods, learning about your health and wellness and taking time to relax and renew. That can’t be all that bad can it? So if you want to join this amazing retreat then please contact me right away.

Here is just a little bit about what you can expect on this weekend retreat of a lifetime -

First of all you will be trekking all of 2 hours north of Toronto to the amazing Collingwood, home of Blue Mountain. You will be staying in a cozy, spacious and luxurious chalet in the mountains, with fresh air and lots of trees, you will be fed 6 incredible organic, vegan and delicious meals to boost your immunity and take your health to the next level. You will have a chance to learn loads of information on how you can learn to FALL in love with whole foods. Plus did I mention that we will be going to an organic farm, this is where all the magic happens. You can’t really make the connection with whole foods unless you see where your food actually comes from…right? Then of course your body will renew through yoga, hiking and vegging (if that is actually an activity?). We will be watching some incredible and inspiring movies and you will also learn how to prepare whole foods in your own kitchen. I don’t know if I should go on, but the one last component is that you will have a chance to meet, learn and share from group of like minded individuals. This was the best part of my last retreat in the spring!

So please join me – if you register in the next month before September 1st – you will be eligible to have your name put into a draw to have your very own  KITCHEN MAKEOVER after the retreat! Which means I will come into your kitchen, clean it out and help you to restock it!

If this is for you, please tell me why, leave a comment and contact me right away to reserve your spot -as there are only a few left!

Refreshing Strawberry Facial Sensation!

My garden is bursting with strawberries. Which is amazing, so I have had to come up with some creative ways to use them up.  Especially the ones that are a bit mushy. It’s funny, often people don’t realize that food makes the best cleansing, nourishing and replenishing tonics for the body and face. I have always known this, I just sometimes don’t practice it as often as I should. That being said, all of the products that I do buy are 100% natural and organic made with food grade essential oils and other carriers like almond oil, shea butter, coconut oil etc…

But it doesn’t get much better than making your own concoctions from scratch. There are many online resources and natural books that can guide you with recipes and ideas. But sometimes if you just think logically- the foods with the most nutrients, colour and vitamins are the best ones to put directly on your body!

So as I said, I have strawberries coming out of my ears (not to brag or anything) but I am putting them to good use. Last night I took a huge handful of them, mashed them up, added in some healing Manuka Honey and smothered it onto my face. I turned red, but I could feel the sweet red juice penetrating my skin and nourishing every cell. It felt so good! If you have every applied Manuka Honey topically, (stickiness aside) I am sure you know the feeling! After about a half hour, I rinsed it off, and my skin was smoothly, supple and nurtured. I loved it!

There is something particularly magical about strawberries when it comes to a facial mask. It is not only loaded with Vitamin C which helps to repair skin damage, a make collagen and since vitamin C is an antioxidant it also helps to protect the skin from free radicals. The alpha hydroxy acid in strawberries help to slough off dead skin cells – which instantly reveals smoother skin. I assure you, you must try this!

Scrumptious Strawberry Mask

1/2 cup fresh strawberries, mashed

1 tbsp Manuka Honey

Mix all ingredients together in a bowl and apply directly onto face. Chunks and all!

—To make this mask into an EXFOLIATION SCRUB -  add 2 tbsp almond meal (left over from making almond milk) -

I kind of look like and Umpa-Loopa – but who cares, it works!

Question: Have you ever made a home-made food based mask?

A Veggie-Q for my QT!

Being a vegetarian does not mean that you can’t enjoy summer parties, potlucks and BBQ’s. You just need to get a little creative and have fun with it. So this past weekend was my fiances birthday. He  wanted a low key night, a dinner in with some family and close friends. Of course what this means, is that I am making dinner! Which is no problem of course, I  love providing delicious goodies, especially things that everyone can enjoy! Not everyone who was coming was a vegetarian, but that didn’t matter, my mom took care of some chicken for the group, and I handled the rest!

Make sure that when you are in this situation, you find out what all your hunny’s favourites are – and go from there (hopefully you know them already!). Luckily everything that Ryan loves, are things that everyone could enjoy – and they also make great compliments to the main meal.

So we started off with some yummy appetizers,  There was a  home made guacamole, parsley-hummus, along with an organic store bought salsa – lots of spelt flatbread and organic corn chips for dipping. Then we had a selection of side dishes – Ryan’s favourites include (quinoa tabule,  pasta salad, yam fries and “caesar” salad) and the main meal for us was Organic Sunshine Burgers (which  are truly scrumptious) simple ingredients and are so easy to enjoy at a summer-Q with or without a bun!

Of course the night was topped of with Ryan’s all time favourite – a tender Chocolate Cake – made from spelt flour (all vegan and sweetened with maple syrup) crowned by an almond butter, cocoa icing – this is his number one request on a annual (or more like weekly) basis! So I paired this with coconut-mint (from my garden) cacao ice cream (the colour green in the ice cream is actually from Ormus Super Greens). No one even questioned why the ice cream was so bright green! I may even post this recipe too since it was soooo fantastic!

So there you have it, an amazing, wholesome meal that everyone can enjoy – lots of variety, flavour and texture. You want to keep your crowd happy, but most importantly you want to make your CUTIE smile on his birthday!

If you are in need of some delicious summer recipes – there are still a few spots open in this weeks SENSATIONAL SUMMER RECIPES CLASS on Wednesday night!

The Dips – post enjoyment!

I meant to take this picture before they were all devoured!

Quinoa Tabule – a perfect summer recipe!

Brown Rice Pasta Salad with Garden Snow Peas!

My Delicious Plate of Goodness!

Vegan Caesar on left and Sunshine Burger on right- under the guac and hummus

My Award- Winning Vegan Chocolate Cake!

Vegan – Mint Cacao Coconut Ice Cream

Chocolate Cake with Mint-Cacao Ice Cream

Me and my QT (Ryan)

Mint-Cacao Coconut Ice Cream

2 cans of organic coconut milk

1/4 cup vanilla rice milk

1/4 cup maple syrup

2 tbsp fresh stevia leaves (only the fresh leaves or else leave it out!)

1/2 cup fresh mint leaves (or you can use a few drops of peppermint oil)

1-2 tbsp Ormus Super Greens (it has a minty flavour)

1/4 cup cacao nibs

Place all the ingredients except the cacao nibs in a blender and blend until smooth, creamy, and green.

If you have an ice cream maker, pour the mixture in and begin to churn, adding the cacao nibs after a few minutes.

If you don’t have an ice cream maker, freeze the mixture in a large bowl for about an hour, then remove and stir in cacao (so they don’t all sink to the bottom).

Then continue to freeze for another hour or two (depending on the consistency you like).

ENJOY!!

If you are in need of some delicious summer recipes – there are still a few spots open in this weeks SENSATIONAL SUMMER RECIPES CLASS on Wednesday night!

Please share what veggie dishes you like to make in the summer for special events and occasions!

Delicious Retreat RaWp-up

I have always wanted to go on a retreat – especially one that was focused on health and wellness. I never really got the opportunity to pursue this interest. So instead, after finding out about the House of Verona in Collingwood Ontario – it wasn’t long  before I decided to host my own retreat. There is nothing better than gathering a group of like minded individuals and guiding them through a weekend of laughter, learning, sharing and cleansing!

I put the word out in February that I was going to host a delicious retreat up in Northern Ontario and it only took about two weeks before 10 + spots had filled. I was so happy and excited that people wanted to share and escape the city for a weekend away. Because it is spring, the topic of the weekend was cleansing, nourishing, rejuvenating while eating raw, organic and vegan food. It is not very often that you get to experience all of this at once!

Planning ahead for the weekend – I created some delicious recipes and planned out all the meals.  I basically took all of my favourite raw meals and created a full menu with them. We started each day with a green juice, smoothie and a yummy breakfast of sprouted bread with acai berry jam, sprouted buckwheat, almond milk and superfood toppings. Then all of our other meals varied between thai coated kelp noodles with collard wraps, savoury nut based dips with LIVE crackers, marinara and pesto pizza with caesar salad, onion-flax bread sandwich with carrot beet and kale slaw and two desserts: mango, banana “ice cream” and chocolate avocado pudding. Did I mention that this was a DELICIOUS retreat?

Trio of Raw Dips – Living Flatbreads and Green Salad

Onion Flax Bread with Walnut Pate and Kale Slaw Salad

Sprouted Buckwheat Cereal with Goji, Coconut and Cinnamon

Acai Berry Jam on Sprouted Kamut Bread

Marinara and Pesto Pizza with Brazil Nut Crust

That was just part of it, the rest of the weekend revolved around learning and sharing. We watched the film Food Matters, had an interactive discussion about cleansing and immunity, learned how to blend smoothies, roll nori, sprout, make nut milks and what essential equipment to have in your kitchen.

Raw Nori Rolling Lesson

Making a Green Smoothie (with Sun Warrior) Lesson

The last component of the weekend allowed for healthy lifestyle activities like yoga, hot baths at a local spa and a hike up blue mountain. We managed to cover a lot in two days- but everyone got something out of it. I had participants from Ottawa, Waterloo, Oakville and Toronto -  everyone had something to offer to the group, with varying areas of expertise and knowledge in health and fitness – we all learned from each other which was the best part! I am even more thrilled that long lasting friendships and bonds were created. From the positive energy and feedback I got from this group, they will always remember their Delicious Weekend Retreat. Thanks to all who joined!

Refreshed after a dip in some hot baths!

Invigorated after our hike to the top of Blue Mountain

Please continue to check my website for details about my next Retreat, October 15-17th – Autumn Immunity and Renewal!

How to Taste Your Dragon!

I am rather excited! As I have just eaten my first Dragon Fruit. It is so much fun to discover and taste new fruits – especially exotic ones. I can’t believe after all of these years experimenting and trying new things – I had never sliced open one of these beauties.

I’ve walked past them so many times in markets and never picked it up. But for some reason the other day something about this flamboyant fruit enticed me to reach over and grab for it.

I couldn’t help but be drawn in by it’s gorgeous pink flesh. It looks like a flower (in fact it is a flower). I know it’s not local, and most likely not organic either. But it is 100% delicious. This is not and will not be a staple in my diet, but it will be a treat (and I think I will treat myself to it more often!!).

When you cut into it you’ll notice it’s white peppered flesh. Almost like a white kiwi. It is totally unique, there is nothing like it! It is so easy to scoop the flesh out with a spoon and then slice it up and eat it up. I had to control myself from eating the whole thing. It is that tasty and so easy to eat – it literally melts in your mouth! Too bad I bought only one! I will wait at least a couple of weeks to buy another one (I said treat…right?)

Once the flesh is out, you can enjoy it in fruit salads, garden salads, in smoothies, drinks or simply on it’s own. That is just how you eat it, wait until you find out how good it is for you!

I have done my research and now I have learned that by eating Dragon (also known as Pitaya fruit), you can lower your cholesterol, balance your blood sugar, get more than your daily dose of Vitamin C, load up on antioxidants, fill up on fiber and get in your healthy fats (due to all of it’s seeds). That’s a lot of punch for one fruit! But for all that flare in it’s shape and colour, it has to offer something at least as equally interesting on the inside.

This is a loaded fruit. All of it’s beauty was worth it. I can’t wait to taste my next Dragon!

First Cut it in Half

Then Scoop out the Flesh and Slice

An African Opportunity!

I am excited to announce that I have a rare and amazing opportunity to travel to Africa. I have been asked by my friends Dale and Linda at Natural Calm to join them in their efforts in supporting Organics 4 Orphans.

Organics 4 Orphans is a sustainable project designed to reach out and touch the orphaned children in need. At the same time it gives an economic jump-start to family farms throughout Kenya and the whole of Africa.

My trip will commence on May 19th, 2010. The goal of my participation in this adventure is to educate these communities on healthy eating. I will be teaching them how to use their lush green agriculture in local, sustainable and simple recipes – what I do best!

I am extremely honoured to be apart of this project and can’t wait to bring my delicious knowledge to Africa. I know that in return, I will be learning from them as well. How they live, how they farm and their indigenous culture and traditions.

This will be an experience of a lifetime and I can’t wait to share it with all of you when I get back!

How you can help:

There is only so much Organics 4 Orphans can do on their own and every dollar goes a long way in Africa. So if you can find it in your heart to donate any amount. Myself, Dale and Linda and the Children in Africa would greatly appreciate it.

To find out more and make a donation – please  Click Here as every effort counts!

If you live in the Toronto area and want to come to a FUNd raising class and support Organics 4 Orphans – then join my:

African Cooking Safari Class on Monday April 26th at 6:30 pm

ONLY 3 Spots Left!!!

Join me for a special FUNd-raising cooking class! We will be cooking up some delicious African vegetarian favourites like black-eyed pea vegetable curry with ugali (corn meal), whole grain chapati’s, sauteed collard greens and baked plantains in coconut milk.

Don’t miss out on your opportunity to support the children of Africa – as all proceeds from this class will go towards Organics 4 Orphans!

Class Cost: $125

(you will get a tax receipt for this donation)

Limited to only 8 participants!

GET IN TOUCH with Marni if you would like to sign up!

Wholly Guacamole!

I know very few people who don’t like avocado’s. I used to be one of them. A long long time ago – when I thought avocado’s were “fattening” and a big no no, I definitely made sure they stayed out of my diet. Then one day, by accident (after ordering my rolls without avocado) it was left in. So I figured I would give it a try – and I fell in love immediately. Over the years, I learned about how healthy they actually were and that the “fat” in avocado doesn’t actually make you fat – but makes you lean. Sounds weird right? Well not really. The healthy omega 3 oils in avocado’s are essential to our body and our cells. In this case they body actually utilizes these fatty acids for energy (as opposed to storage). Not only that, but avocados are also rich in potassium, B vitamins with have trace amounts of protein and they also help to stabilize blood sugar levels! This makes them nourishing and filling which enables you to feel satisfied when you eat them. They add a good amount of nutrients and substance to any meal – which actually causes you to eat less! Whether you make it into a dip such as guac, a spread, whirled into a smoothie or soup, sliced on a sandwich, wrap, nori or salad. Avocado’s prove to be a versatile and fun item to add to anything.

But a favourite among many is Guacamole. The creamy goodness of mashed up avocado’s is so delicious (and I have to admit somewhat addicting) and should be made and enjoyed by everybody. You can have fun with this recipe too. I love to add green peas into my guacamole, as it not only gives the dip some substance – protein, fiber and vitamins – but it also gives it a rich texture and I personally find it more satisfying. Plus you don’t feel as guilty about eating so much! Of course making regular guac with lots of jalapenos and tomatoes is also good to0 – really, anything can be added to make your guacamole recipe as wholesome and delicious as you would like.

When it comes to dipping, you can buy organic corn chips or make your own by using Food For Life’s Sprouted Organic Corn Tortillas. I cut them into triangles and pop them in the oven for about 15 minutes on 200F. Or you can just slice up veggies such as carrots, celery, jicama or  spread it on whole grain/gluten free crackers.

So get familiar, comfortable and excited about Avocado’s because to me, they are one of nature’s most perfect foods!

Wholly Guacamole

What’s in it:

1 cup cooked green split peas (1 cup frozen green peas, blanched)

4 green onions, 2 inch slice

3-5 tablespoons lemon or lime juice

1 teaspoon ground cumin

½ teaspoon ground coriander

¼ teaspoon garlic granules or 1 clove fresh garlic

½ bunch parsley

¼ teaspoon sea salt

2 large ripe Haas avocados

¾ cup chopped tomatoes

Optional:

1 jalapeno chili, finely chopped or ¼ teaspoon red hot sauce

1 tsp extra virgin olive oil

How to make it:

1. Put peas, green onions, lemon juice, cumin, coriander, garlic, parsley, (jalapeno) and salt into the food processor and process until well blended and smooth.
2. Cut avocados in halves, remove pits and scoop out flesh into a medium sized mixing bowl.
3. Mash avocados and mix in ingredients from the food processor.
4. Stir in the tomatoes, taste and adjust seasoning. Chill.
5. Serve with organic corn tortilla chips, slices of jicama or whole grain crackers.

Marni’s Delicious Knowledge:

Why with peas? Not only do peas give this dip substance, but they add fiber, protein and vitamins (they are also green which goes nicely with avocado!).

Avocado’s are fully of healthy essential fats, extremely satisfying and make a great base for a dip. Not only is this dip  great with (non-GMO) corn chips, but it is great on sprouted bread, in a wrap or topped on a salad.

See my Video on How to Pick an Avocado:

See my Video on the Health Benefits of Avocados:

Who knew rolling sushi could be so simple?