It’s never too early to start thinking about your creative and absolutely delicious holiday baking for this coming season. Why not try these ‘Gingerbread Cookie Dough Protein Bars’. This vegan-friendly, all-natural, no-bake dessert idea will leave your guests very satisfied (without any guilt).
- Heaping half cup (70gm) raw almonds
- Heaping half cup (70gm) raw walnuts
- 3/4 cup (125gm) prunes
- 3/4 cup (125gm) dates
- Heaping half cup (90gm) Manitoba Harvest Hemp Hearts
- 2 tablespoons water
- 1 tablespoon ground ginger
- 2 teaspoons cinnamon
- 1 3/4 cup (175) naturally-sweetened vegan vanilla protein powder (or vanilla hemp protein powder)
- 2 tablespoons melted coconut oil
- 2 tablespoons molasses
- Place the almonds and walnuts in the bowl of a food processor fitted with a steel blade. Process until a soft butter begins to form, about 2 minutes, stopping to scrape down the sides of the bowl as needed.
- Add the prunes, dates, and hemp seeds and continue processing until the mixture forms a soft paste. Add water and process to combine.
- Add the ginger, cinnamon and protein powder, and process again for one minute. Finally add coconut oil and molasses and process to combine. The mixture may appear crumbly but will hold together when pinched.
- Line an 8×8″ baking dish with aluminum foil and spread the mixture evenly into the pan, flattening with a spatula.
- Refrigerate for several hours, then slice into 16 squares. These are best kept individually wrapped in the refrigerator or freezer, but will be good for several hours at room temperature if you choose to take them on the go.
Total Fat 9.8 g
Saturated Fat 2.3 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 2.2 g
Cholesterol 0.0 mg
Sodium 57.8 mg
Potassium 198.4 mg
Total Carbohydrate 15.6 g
Dietary Fiber 3.2 g
Sugars 9.6 g
Protein 12.7 g
Thanks to Cara Lyons for being SO awesome and creating this delicious recipe! Check her blog post out at: www.carascravings.com
It’s October and that means it’s Non-GMO month! It’s the time of year we all take a moment and raise awareness about GMOs.
Manitoba Harvest is making an effort to protect and preserve non-GMO food and products. Manitoba Harvest products are proudly all Non-GMO Project verified. To become ‘Non-project GMO Verified,’ companies like Manitoba Harvest must undergo ongoing testing for all ingredients. Ingredients are tested throughout the whole growing and manufacturing process. Rigorous traceability and segregation practices help makes sure that the tested ingredients remain pure ensuring the integrity of the finished product.
The Non-GMO Project Verified seal is the embodiment of this basic idea that consumers have the right to know what we are putting into our bodies. We have the right to know how to avoid foods that are engineered with foreign viruses, bacteria, as wells as plant, insect and animal genes. The Non-GMO project’s mission to allow consumers to be able to identify independently – verified non-GMO foods. They have succeeded. The Non-GMO Project Verified Seal is an independent verification for products made by companies doing everything in their power to avoid using GMOs.
So, what can you do?
Visit http://www.nongmoproject.org to find out which products are GMO-free, and form your shopping list around those. Learn more about genetic modification and what it means for you. Sign up for their newsletter to get continuous updated information, and donate to the cause.
Visit www.cban.ca and start helping on the political side of things by signing protests on GMOs. Right now, there’s the possibility that the Canadian government will let farmers start growing GMO alfalfa. Alfalfa is a major cover crop, and also a crop we feed our animals. If it’s genetically modified, those GMOs are going straight to your plate. You can help stop this by visiting www.cban.ca and becoming involved. Donate money. Sign a petition. Whatever it means for you to get involved, take a few minutes today to commit yourself to do it. Together we can ensure our food is secure and safe for generations to come.
Nutritionist Julie Daniluk RHN hosts The Healthy Gourmet on the Oprah Winfrey Network (OWN), a reality cooking show that looks at the ongoing battle between taste and nutrition. Her first bestselling book, Meals That Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process. Julie has appeared on The Dr. Oz Show, and is a resident expert for The Marilyn Denis Show and Readers Digest. Check out more amazing recipes, nutrition tips, and her Anti-Inflammatory Quick Start Program at www.juliedaniluk.com and follow her on Facebook at Julie Daniluk Nutrition and on Twitter @juliedaniluk.
Beautiful Sun Valley! What a great place to learn why being a Qualitarian improves your overall health – and learn via experience. Any given week in Sun Valley would deliver such an education, but once a year, the town turns over to immerse itself in education – talks, fitness activities, chef demos, and interactive food and beverage experiences during The Sun Valley Harvest Festival (recently ranked in the Top Ten of fall food festivals nationwide by Fodor’s) also known as FoodieHeaven.
When I first met the Harvest Fest founders and heard their take on the festival “we are Sun Valley (not Aspen, not NYC) – we play hard physically, and we love great quality food, wine, and spirits,” I knew I’d met my fellow Qualitarians. I happily agreed to be this year’s emcee and to help bring my world of Qualitarian to The Harvest Festival.
A Qualitarian party / education isn’t happening without better quality food choices and educators who’ve chosen the quality path. As I helped select this year’s chefs and speakers I knew that hemp and specifically, Mike Fata and Manitoba Harvest story deserved a seat at the Harvest Fest table (and not just because both have Harvest in their names but happy coincidence hey?).
At Harvest Fest, attendees learned about what fuels the body better, how the body can perform better, what delivers sensory gratification better, what nutrition trends are better, and how to build and run a food business better. And hemp played a role in all of these – CEO Mike Fata was a featured panelist to discuss how his personal story lead to hemp actually being able to be sold as a food in North America as well as today a profitable business AND enabling a healthier him (and family). Hemp foods was a noted trend (or merit) as the media and dietitians disused which trends are worth their nutrients. Hemp Hearts and hemp oil were consumed in crackers, juices, and made into “crab” cakes and desserts. Hemp foods were hailed by celeb chefs from chef/dietitian Tina Ruggiero RD (as a great addition to her breakfast raw porridge), chefs Tal and Scott (of several famed plant-based restaurants and celebs from LA’s Crossroads restaurant to Ellen and Oprah to LYFE kitchens in CA) noting how hemp meets their standard for a non-processed, quality (their word choice not what I spoon fed them, I swear!) plant food option. Chef Akasha Richmond (who got her start cooking for Michael Jackson for years and now has her own restaurant Akasha in Culver City, CA) noted that “I love hemp, I use it in so many recipes from apps to desserts.”
Another lesson? Sun Valley is THE place to learn and experience the Qualitarian difference so I hope you will join us for another delicious dose of education next year Sept 18-21 2014.
Ashley Koff, R.D , Celebrity Dietitian, Author, Health and Lifestyle Contributor. Ashley Koff, RD (www.AshleyKoffRD.com) educates on the importance of better quality choices to achieve optimal health. A Qualitarian, Koff created the “Ashley Koff Approved” (AKA) list as a tool to help consumers, media, and healthcare practitioners choose better quality food,supplements and accessories. Koff maintains an international private practice.
Koff shares her message with millions, regularly appearing on national television (i.e., The Dr. Oz Show, The Today Show), and through social media, The Huffington Post, as a contributing editor for Prevention magazine, and as a keynote speaker, emcee, and moderator.
On a clear day, vehicles passing on the highway between Squamish and Whistler are treated to views of the worldclass skyline of the Tantalus Mountain Range. The dark pointy summits of the Tantalus rise dramatically above a vast grey and blue ocean of chaotic, broken glacier ice. Despite the close proximity of the peaks to Squamish, the ‘Outdoor recreation capital of Canada’, the Tantalus sees very little traffic. It’s easy to see why – the incredible alpine terrain is guarded by the mighty Squamish River and large amount of steep elevation gain.
Near the end of August I invited my friend Elise Aspa along on an adventure in the Tantalus. Elise is a gourmet vegan chef and health advocate who exercises regularly. I knew that the trip would be a good challenge for her. Our 3-day itinerary would involve 55km of travel and over 4000m of both elevation gain and descent. Most of the journey would be spent in technical climbing terrain in the high alpine. A terrific walk through the sky!
Elise lacked any mountaineering experience and this would even be her first time wearing crampons! But I had alternative motives for inviting her along, despite her good company. She would be tasked with helping to create the perfect meal plan for the trip. We would be carrying all of our climbing and camping equipment on our backs. Vegan nutrition is super easy at home where you can always open up the fridge and make a salad. It’s not as easy when you are carrying all your food in your backpacks. There is a high demand for food that is efficient, nutritious, and easy to prepare. In the mountains you cannot put a price on morale, so it needs to also be delicious and nourishing when you are tired and cold.
Our dinners were based on nutritious, fast-cooking grains like couscous and amaranth. We made sure to cook enough to add to wraps for the next day’s lunch on the go. Supplement with raw energy bars and raw crackers and homemade spreads like hummus and sun-dried tomato tapenade.
Every recipe counted on lots of hemp seed or powder to satisfy our protein requirements. We also carried along a small plastic vessel of hemp oil to add nutrition to every meal – a shot before settling into an open bivouac for the night will keep you warmer than whiskey will! One of the many advantages to a diet high in hemp seed is the anti-inflammatory properties of this superfood. It is amazing for athletic recovery. In fact, the following day after our ambitious mission, when most folks would be reclining on the couch unable to walk, Elise was back at it, her legs and body feeling recovered.
Here are a few of my favourite recipes from the trip:
- 2 tbsp Hemp Hearts
- 2 tbsp flax seeds
- 2 tbsp chia seeds
- 1/4 cup quick oats
- 1/4 cup buckwheat groats
- 1 tsp cinnamon
- 2 tbsp shredded coconut flakes
- 4 tbsp Vanilla Hemp Protein Powder
- 1/4 cup of seed/nut/fruit mix
- 2 tsp stevia or to taste (optional)
- 1 tsp sea salt
seed/nut/fruit mix can include:
- raw almonds
- raw sunflower seeds
- raw pumpkin seeds
- goji berries
- dried apricots
Use the above ratio as a guide for one day’s breakfast, then portion out amounts for each day and carry pre-mixed in plastic baggies. We used a lot of ingredients, which may seem intimidating, but it is super fast and easy to prepare a batch for a trip once you have all the ingredients together. This portion should feed two hungry outdoorsfolk no problem. The standard hot-breakfast ratio of 1 to 2, oatmeal to boiling water, will produce a soupy mixture, I found adding the dry mix to about 400mL of boiling water to be about perfect. Mix furiously.
Raw Alpine Yam Crackers
These have become an instant mountain-food fav to have with home-made hummus or tapenade in the hills. They couldn’t be quicker to prepare. If you take them out of the dehydrator a little early they have a softer consistency, like a super-yummy vegan jerky.
- 2 yams – chopped
- 1 onion – chopped
- 1 veggie bouillon cube
- 1/2 cup Hemp Hearts
- 1 cup sunflower seeds soaked overnight
- 1 tbsp miso paste
- 1 clove garlic
- 1/4 cup sun-dried tomatoes soaked overnight
- 1/2 cup crimini mushrooms
- 3/4 cup flax
Puree all ingredients in food processor. Spread onto dehydrator trays and score into desired cracker shape. Dehydrate for 12-20 hours depending on consistency preference.
Chocolate Banana Hemp Protein Bars
- 1 cup Manitoba Harvest hemp protein
- 1/2 cup Hemp Hearts
- 3 cups cashew meal
- 1 cup almond meal
- 1/2 cup chopped walnuts
- 1/2 cup cacao
- 1/4 cup chia seeds
- 1/2 tsp salt
- 1/4 cup cacao nibs
- 2 tbsp virgin coconut oil (softened)
- 1 tbsp Manitoba Harvest hemp oil
- 3/4 cup raw almond butter
- 4 bananas
- 2 tsp vanilla
- 1/2 cup liquid sweetener (honey, agave, maple syrup)
Mix together dry ingredients and set aside.
Process wet ingredients in a vitamix or high powered food processor.
Combine dry and wet ingredients in a big mixing bowl. It should be thick and hard to mix. Spread on dehydrator sheets and score to desired portion size. Dehydrate for 12-24 hrs depending on your consistency preference and shelf life needs.
A light and fluffy loaf of gluten-free vegan bread with the added protein and omegas of hemp hearts and crunchy seeds.
- 3⅓ cups Gluten Free Bread Flour Mix
- 2¼ teaspoons dry active yeast
- 3 tablespoons ground flaxseed
- ½ cup + 1 tablespoon warm water
- 4½ tablespoons vegan margarine
- 1 teaspoon apple cider vinegar
- 1¼ cups warm plain unsweetened non-dairy milk
- 1 tablespoon whole flaxseeds
- 3 tablespoons hemp hearts
- 1 tablespoon raw, unsalted sunflower seeds
- 1 tablespoon raw pumpkin seeds
- 1 teaspoon sesame seeds
- 1 teaspoon whole flax seeds
- Grease a large loaf pan with non-stick spray.
- In a large bowl combine gluten free bread flour mix and dry active yeast.
- In a small bowl combine ground flaxseed and warm water and let sit 5 minutes to thicken slightly.
- In the work bowl of your mixer combine vegan margarine, apple cider vinegar, warm non-dairy milk and flax mixture. Beat mixture until combined.
- With mixer on lowest speed setting add the gluten free flour and yeast slowly, combining a little at a time.
- Add first amount of whole flaxseeds and hemp hearts.
- Beat batter for 3 minutes on high speed.
- Spoon bread batter into prepared loaf pan.
- Sprinkle with sunflower seeds, pumpkin seeds, sesame seeds and second amount of whole flaxseeds.
- Let dough rise until just the top of the pan – between 30 – 60 minutes.
- Preheat oven to 400°F.
- Bake bread for 10 minutes. Cover with foil and bake an additional 50 minutes. Test for doneness.
- Let cool about 10 minutes in the pan then turn out on to a cooling rack to cool completely before enjoying.
Post brought to you by the Gluten Free Vegan blog.
So THIS is what a mud run is like?
Two months ago I made the decision that I wanted to check another mark off on my bucket list. I was going to finally complete a mud run! At first I thought, “I’ve run 26.2 miles…three times! I can do this….No problem!” But then I liked ‘Mudman Race‘ on Facebook and started looking at all the obstacles and MUD photos they started posting and it was very clear to me that this was not going to be anything like a marathon.
I decided to Google, “how to train for a mud run”, knowing a steady pace over a long distance run wasn’t at all what I was signing myself up for, plus it wasn’t going to cut it for this sort of an event. The good news for me was that training for an event like this involves circuit training which I was accustomed to and had been incorporating into my workout routines for the last six months. I knew I had the upper body strength to hurdle me over a hay bail, but I wasn’t entirely confident about a 10 foot wall, three times in a row and in the pouring rain…Oh yes, this is what the event day ended up consisting of.
So fast forward to September 14, 2013…MudMan Race day! 16 obstacles consisting over 5km in Fargo, North Dakota. My girlfriends and I had packed up the car and headed south the day before. We knew it was going to be chilly so we decided long sleeves/capris pants would be the best. Walking to the start line it was clear that the first thing that was going to happen after the gun went off was a mad dash into literally a puddle the size of a small pond, and there was NO way of running around it. As the race went along the “puddle’ we hurdled ourselves through at the start gates had nothing on the river we crossed nearly half a dozen times, the muddy banks we pulled ourselves up and over, the mud pits we climbed in and out of, the monkey bars we attempted to cross, the cargo nets we crawled under and of course the dreaded 10 foot walls!
The 10 foot walls scared me the most. The wall is literally a piece of wood shaking in the wind and the rain holding six to seven people up at once. The ropes are hanging from either side and you literally use the rope to pull your body weight up to the top of the wall, then swing your legs over (as of course this piece of wood is still shaking like a leaf) and propel yourself down the other side. The first wall I approached I thought, “there is NO way.” And then without further thought, I ran towards it, grabbed the rope and pulled! I waited on the other side as I watched my friends do the same. The second wall I approached I thought, “Really? Another. I don’t know…” but the same thing happened. By the third, my “NO way” turned into “We got this!” And so up went all went and over again. I was SO impressed and proud of us. We did all the obstacles (some a little slower than others) and the monkey bars we never made it all the way but we still attempted them, without hesitation!
At the end of the race (after jumping through pits of fire to get to the finish), muddy, soaked and frozen, we still wore smiles on our faces and medals around our necks to pose for a picture before heading to the hotel to rinse the race off of us! On Monday, my Google search went from “how to train…” to “where and when is the next mud run?”
If you can take anything away from my Mudman race day experience I hope it is this - Do something you’re afraid of….Step outside your comfort zone. That’s where the magic happens! You just never know what you might find out there…..
Thanks for reading,
Picture note – the entire outfit I’m wearing (to the right – I’m in the middle) was thrown out. My shoes; however, were donated to the ‘shoe pile’ after the event to get cleaned up and given to those who need runners!
As the newest member of the Manitoba Harvest sales team and a registered voter in Washington State, I wanted to say hello and voice my support of a YES vote on initiative 522, to label genetically modified products sold in Washington.
If passed, 522 would require products that have been genetically engineered or produced with genetic engineering sold in Washington State to be labeled, giving consumers a choice.
Seems fair enough to allow consumers to make educated and informed choices on the food they eat and feed their families. What seems unfair is how hard the fight is to get there.
One of the things I love best about being part of the team at Manitoba Harvest is that I get to help educate and inspire people on making healthy food choices. As a vertically integrated company, Manitoba Harvest partners with family farmers to source crops and promote sustainable farming practices and is a proud member of the Non-GMO project. We love hemp and all the wonderful health benefits so much that is all we do.
I feel blessed and proud to part of the Manitoba Harvest team working with some of the most amazing customers in the Pacific Northwest sharing the message of Hemp & Happiness.
As we celebrate Non-GMO month this October, I’m excited for great things from Washington Voters on November 5th.
Thanks for reading!
Our sales team gives ‘What’s New’ updates each month! Be sure to bookmark our Blog to check back to see what they have in store next month!
If you’ve made the decision to go green, then a fun next step could be to start your own garden. Gardening can be relaxing and fun, and it can also yield some frugal foods, if you choose to grow fruits and vegetables in your garden, of course. If you’re not already familiar with recycling or up-cycling, it’s pertinent you become familiar, so as to reduce your footprint. There are several things that you can recycle and up-cycle to use in your garden to facilitate your growing. Take a look at these 5 items that you anyone can recycle and use in their garden, whether you want to grow peonies or potatoes.
1. Old Bricks
Before you start gardening, you’ll first need to decide where you want your garden to be. Old bricks can be used to define the parameter of your garden. This can keep people from stepping on your growing buds. It can also give you the opportunity to add more decor and personal flair to your garden. You can lay the bricks in a creative way or colour the bricks to give your garden extra life.
2. A Used Tire
Tires are expensive, so it’s a real shame we must simply throw them away. But do we really need to throw them away? No, we can use them for our gardens! To give your garden a little extra dimension, you can use the insides of tires to make a raised area of soil. You can either place these raise areas of soil in your normal garden, or you can choose to place them in other areas around the outside of your house to add a little extra color and personality to various spots outdoors. Tires are easily customized and can be decorated in any way you like.
3. Tote Bags
Everyone today seems to have loads of extra tote bags laying around their house that they can never find a use for. If this sounds like a problem you have, then don’t worry, there’s a solution! Take those old tote bags that are gathering dust in your home and use them as hanging planters for your home. The great thing about these is you can cut them to be any size you want. You can also dye or paint them to personalize them in any way to match the decor of your home. Make sure to line the bag with waterproof materials, so that the bag doesn’t leak when you water your plants. You can use this tote-hanging planter option for any plant that you would normally put in a hanging planter.
If you haven’t started composting, it’s high time you got on it! This practice ensures quality soil, which is especially useful if you live somewhere with poor soil. You can compost fruit and vegetable peels, newspapers, cardboard, tea bags, natural rope made from hemp or whatnot, etc. There are many methods do do so, based on whatever works for you, so do a Google search to learn more, but any gardener worth his produce will know at least one or two ways! This is especially useful for anything listed above – fruit, veggies, hemp, you name it!
If you have any plastic or metal pipes lying around from an old construction project (or really anything tubular), then this can be a great way to hold up young or frail plants. Simply slide it over like you would a sheath over a sword and bam – you’ve saved yourself the expense of buying plant support.
Greeting from the road. August/September were months full of travel, trainings and friends. One of the greatest parts for me has been working with our new Pacific Northwest Sales Manager Lara Prior and our new Western Canada Brand Ambassador Laura Chow. They are awesome! We spent several days working together in the Seattle & Portland. I always enjoy spending time with/in our fabulous accounts. I also enjoy the good eats we share on the road together like Kombucha on tap, fresh seasonal berries and locally made yogurts topped with Hemp Hearts. Love the food!
A quick recap of our activities together include:
- Hanging with the NGVC crew at the new Beaverton location with our new bestie, Kelly
- Stopping by to say hi to the Whole Foods Market Portland team, checked out the ‘One Day Sale’ activities with Beth and sampled some Hatch Chilies! Hey, who is that guy? Is that the Hatch Chili Man?
- Training fun with the North Seattle Super Supplements team. We all enjoyed sampling the Hemp Hearts (over yogurt), HEMP PRO 70 (mixed with OJ) & hemp oil (dipping artesian breads). Yummy ☺
Keep on smiling and doing your thing. We’ll see you on the road. You may want to check in at your local café as we might just be there.
Sean gives ‘What’s New’ updates each month! Be sure to bookmark our Blog to check back to see what he has in store next month!