Saint Valentine's Day is almost upon us and a flurry of associations come to mind. The latent sugar-enthusiast remembers fondly the days of childhood when the heart-shaped box of chocolates would magically appear from my parents. My joy of the impending sugar rush was palatable. Later, as I became more aware of the world in general, I veered into the opposite direction by turning my nose up at the whole commercialism of it all and went on a 'Valentine's Day Fast' for over fifteen years. Then I had an epiphany a few years back and realized: what would be a more spectacular opportunity to live with more love, joy and gratitude than Saint Valentine's Day? Forget the superficial stuff and really delve into a day (and hopefully a full-time orientation) of appreciating those we love while aligning myself with a more heart-centered life.
As sweet treats reflect the 'sweetness of life', these heart-shaped scones are the perfect symbol to share with those you love and even those who look as though they need more love in their lives. Imagine baking up several dozen of these little hearts and passing them on to coworkers, friends, family, possibly even strangers. With the intention of loving-kindness?
If all of this is a little too idealistic, focus on the scones themselves. Good for your heart (no bad fats here) while not pushing one over the edge with sugar overload. Coconut oil replaces the butter, smart sweeteners like evaporated cane juice or coconut sugar add a subtle sweetness. This along with spelt pastry flour for those who are sensitive to standard wheat and the tangy zest of dried cherries to create a bit of balance. And do not forget the incredible cacao nib which is a tremendous source of antioxidants, micronutrients, as well as theobromine, one of the feel-good elements in chocolate.
I used a deep, 2-inch heart-shaped cookie cutter for this recipe. If you find it difficult to locate the cherries, dried cranberries make a nice substitute. Since the cacao nibs are unsweetened, a slight bitterness complements the mild sweetness of the scone. A high-quality, organic dark chocolate chip can be used if one needs less bite.
Wishing all a very loving and joyful Saint Valentines. Bon Appétit.
*Organic ingredients are always best for health, quality, and taste.
2 cups spelt pastry flour*
1/3 cup evaporated cane juice crystals or coconut sugar granules
1 1/2 teaspoons non-aluminum baking powder
1/2 teaspoon baking soda
1 teaspoon freshly ground nutmeg
1/2 teaspoon salt
8 tablespoons solid coconut oil
1 1/2 teaspoons grated orange peel
3/4 cup raw cacao nibs or semi-sweet dark chocolate chips
3/4 cup coarsely chopped dried cherries
1/3 cup full-fat yogurt whisked with 1/3 cup almond milk (For vegans: substitute this mixture with 2/3 cup coconut milk)
1 egg or flaxseed egg substitute
1 1/2 teaspoon pure vanilla extract
1/4 teaspoon pure almond extract
Whisk flour, sugar, baking powder, baking soda, nutmeg, and salt in a large mixing bowl. Add coconut oil and orange peel; using a pastry cutter or your hands, mix until coarse meal forms. Fold in cacao nibs and dried cherries. In a small bowl, whisk yogurt-almond milk mixture, egg or flaxseed substitute, and both extracts; add to dry ingredients and mix with a fork until dough comes together in moist clumps. Form into a ball and press out on lightly floured surface to 3/4-inch thickness. Using a 2-inch heart-shaped cookie cutter, cut out the scones. Transfer to oiled baking sheet and space 1-inch apart. Repeat process with remaining dough.
Preheat oven to 400ºF. Bake until scones are crusty on top and toothpick inserted into center comes out clean, about 15 minutes. Serve warm or at room temperature.
*for increased digestibility, decrease spelt flour to 1 cup and soak overnight with 1 1/2-cups water and 1/4-cup plain, unsweetened yogurt. Omit the yogurt-almond milk mixture. Mix soaked flour with wet ingredients and continue with recipe.
Nutrition Notes: Shed Excess Weight and Boost Vitality with Rye
Rye is more than a flavorful ingredient in baking; research shows that this humble grain packs a serious nutritional punch. Contributing to cardiovascular health, cancer prevention, and diabetic management, rye is an important addition to the diet. Not only is this grain healthy but it has been found to promote weight control and digestive health when consumed as dark rye bread.
Rye is a grass that is a close relative to wheat and barley. It grows in poor soils and cold conditions which makes it an important staple food for Europeans. In fact, Russia and Poland are the world's largest producers of this grain. Rye flour has a far lower gluten content than wheat and is excellent for use with a sourdough starter.
Rye is very nutrient dense, supplying high levels of iron, calcium, potassium, zinc as well as vitamin E and a variety of B vitamins. It is also a good source of protein and soluble fiber. Soluble fiber helps one to feel satisfied longer as it slows down the breakdown of carbohydrates and sugars. Rye contains 'fructans' (a type of fructose) as its main sugar source.
Rye has been shown to reduce heart disease and cancer risk while supporting diabetic health. Since rye is an outstanding source of cholesterol lowering soluble fiber, cardiovascular health is enhanced. This nutritious grain is also rich in magnesium which helps control high blood pressure. Another advantage of rye is that it ferments in the gut, producing arabinoxylan, a short chain fatty acid. This supports the immune system by triggering lymphocyte production while balancing blood sugar levels and lowering cholesterol. An article for Green Footsteps states, "Arabinoxylan is thought to act much like beta-glucan from oats. Beta-glucans are responsible for some of the heart-healthy attributes of oats and have a whole bundle of health benefits credited to them."
Rye provides an abundance of lignans, a phytoestrogen that protects breast tissue from the cancer inducing effects of estrogen. Additionally, a study in Finland found that consuming rye bread offers protection against colon cancer. Rye binds to bile acids that may trigger this disease while safely eliminating them from the body. A separate Finnish study also found that consuming high fiber dark rye bread enhances insulin secretion while improving b cell function, which is positive news for diabetics. Moreover, it is a natural cure for constipation and hemorrhoids. For centuries, rye has been used to cleanse the stomach and intestines of impurities and parasites.
Research in Sweden found that rye can help with weight management. Volunteers who consumed rye bread for breakfast felt less hunger throughout the day than those who consumed whole grain wheat bread. Dark rye bread made with rye bran was found to be the most successful in reducing hunger. Researchers are unclear as to why rye suppresses the appetite more than wheat bread since both are excellent sources of fiber. One explanation may be that the fiber in rye bread has an unusually high water binding capacity that expands during digestion and produces a pronounced feeling of fullness.
Take pleasure in the many delicious virtues of whole grain rye and reap bountiful health supporting benefits.
Sources for this article:
"All About Rye Flour, Rye Nutritional Benefits and Rye Production and Uses", Green Footsteps. Retrieved on December 18, 2010 from, http://www.greenfootsteps.com/rye-flour.html
"High-fiber rye bread and insulin secretion and sensitivity in healthy postmenopausal women", Katri S Juntunen, David E Laaksonen, Kaisa S Poutanen, Leo K Niskanen, and Hannu M Mykkanen, February 2003, The American Journal of Clinical Nutrition, Vol. 77, No. 2, 385-391.
"The Tasty Health Benefits of Rye Bread", Kristie Leong MD, September 6, 2009, Associated Content. Retrieved on December 18, 2010 from, http://www.associatedcontent.com/article/2116561/the_tasty_health_benefits_of_rye_bread_pg2.html?cat=5
"Study finds rye bread at breakfast more filling", September 3, 2009, The Los Angeles Times. Retrieved on December 20, 2010 from, http://www.newsday.com/news/health/study-finds-rye-bread-at-breakfast-more-filling-1.1420638
"The Nutritional and Medicinal Uses of Rye Over the Centuries", N. Soltys, May 12, 2009, Associated Content. Retrieved on December 20, 2010 from, http://www.associatedcontent.com/article/1709339 the_nutritional_and_medicinal_uses_pg2.html?cat=37
Rye is a grass that is a close relative to wheat and barley. It grows in poor soils and cold conditions which makes it an important staple food for Europeans. In fact, Russia and Poland are the world's largest producers of this grain. Rye flour has a far lower gluten content than wheat and is excellent for use with a sourdough starter.
Rye is very nutrient dense, supplying high levels of iron, calcium, potassium, zinc as well as vitamin E and a variety of B vitamins. It is also a good source of protein and soluble fiber. Soluble fiber helps one to feel satisfied longer as it slows down the breakdown of carbohydrates and sugars. Rye contains 'fructans' (a type of fructose) as its main sugar source.
Rye has been shown to reduce heart disease and cancer risk while supporting diabetic health. Since rye is an outstanding source of cholesterol lowering soluble fiber, cardiovascular health is enhanced. This nutritious grain is also rich in magnesium which helps control high blood pressure. Another advantage of rye is that it ferments in the gut, producing arabinoxylan, a short chain fatty acid. This supports the immune system by triggering lymphocyte production while balancing blood sugar levels and lowering cholesterol. An article for Green Footsteps states, "Arabinoxylan is thought to act much like beta-glucan from oats. Beta-glucans are responsible for some of the heart-healthy attributes of oats and have a whole bundle of health benefits credited to them."
Rye provides an abundance of lignans, a phytoestrogen that protects breast tissue from the cancer inducing effects of estrogen. Additionally, a study in Finland found that consuming rye bread offers protection against colon cancer. Rye binds to bile acids that may trigger this disease while safely eliminating them from the body. A separate Finnish study also found that consuming high fiber dark rye bread enhances insulin secretion while improving b cell function, which is positive news for diabetics. Moreover, it is a natural cure for constipation and hemorrhoids. For centuries, rye has been used to cleanse the stomach and intestines of impurities and parasites.
Research in Sweden found that rye can help with weight management. Volunteers who consumed rye bread for breakfast felt less hunger throughout the day than those who consumed whole grain wheat bread. Dark rye bread made with rye bran was found to be the most successful in reducing hunger. Researchers are unclear as to why rye suppresses the appetite more than wheat bread since both are excellent sources of fiber. One explanation may be that the fiber in rye bread has an unusually high water binding capacity that expands during digestion and produces a pronounced feeling of fullness.
Take pleasure in the many delicious virtues of whole grain rye and reap bountiful health supporting benefits.
Sources for this article:
"All About Rye Flour, Rye Nutritional Benefits and Rye Production and Uses", Green Footsteps. Retrieved on December 18, 2010 from, http://www.greenfootsteps.com/rye-flour.html
"High-fiber rye bread and insulin secretion and sensitivity in healthy postmenopausal women", Katri S Juntunen, David E Laaksonen, Kaisa S Poutanen, Leo K Niskanen, and Hannu M Mykkanen, February 2003, The American Journal of Clinical Nutrition, Vol. 77, No. 2, 385-391.
"The Tasty Health Benefits of Rye Bread", Kristie Leong MD, September 6, 2009, Associated Content. Retrieved on December 18, 2010 from, http://www.associatedcontent.com/article/2116561/the_tasty_health_benefits_of_rye_bread_pg2.html?cat=5
"Study finds rye bread at breakfast more filling", September 3, 2009, The Los Angeles Times. Retrieved on December 20, 2010 from, http://www.newsday.com/news/health/study-finds-rye-bread-at-breakfast-more-filling-1.1420638
"The Nutritional and Medicinal Uses of Rye Over the Centuries", N. Soltys, May 12, 2009, Associated Content. Retrieved on December 20, 2010 from, http://www.associatedcontent.com/article/1709339 the_nutritional_and_medicinal_uses_pg2.html?cat=37
A Healthful Season of Harmony and Light
The winter solstice provides an opportunity to nurture connection and well-being through gatherings with family and friends. Winter solstice falls on or around the 21 of December in the Northern Hemisphere and represents perseverance, new beginnings, and the return of light-filled days. Traditional festivals of the winter solstice focus on the cycles of nature, specifically the rebirth of the sun god who symbolizes warmth, light, and sustenance of life.
The Mighty Miniature Teff Grain
Teff is an ancient grain, believed to have originated in Ethiopia between 4000 BC and 1000BC. The classic use of teff flour by Ethiopians is injera, a fermented flat bread. Today, teff is widely cultivated and used in South Africa, Ethiopia, India, and Australia. Teff is high in calcium, iron, and protein and has a good mineral profile of phosphorus, magnesium, copper, zinc, boron, and thiamin. The amino acid composition is excellent, including all 8 essential amino acids along with a high lysine level. Due to its small size, teff boasts the highest fiber content of any other grain.
Sources for this article:
"Chemical composition of teff (Eragrostis tef) compared with that of wheat, barley and grain sorghum", Melak H. Mengesha, Economic Botany, Volume 20, Number 3, 1966, 268-273
"Tef. Lost Crops of Africa", National Academies Press, 2008, 222.
"The orgin and evolution of Eragrostis tef (Poaceae) and related polyploids", American Journal of Botany, 2003, 116-122
www.nutritiondata.com
Nutrition Notes: Incredible Goji Berries
Goji berries, sometimes referred to as wolf berries, are small reddish fruit grown in the Himalayan foothills. They are high in calcium, potassium, and iron. Goji berries are also an excellent source of vitamin C, beta-carotene, and zeaxanthin, making them one of the richest plant based sources for these nutrients. These powerful berries have been shown to support eye health while reducing cardiovascular disease, inflammation, and cancer. Goji berries have been celebrated for centuries in Asia as a promotor of anti-aging and longevity due to their high antioxidant content.
Sources for this article:
Gan L, Hua Zhang S, Liang Yang X, Bi Xu H (April 2004). "Immunomodulation and antitumor activity by a polysaccharide-protein complex from Lycium barbarum". Int. Immunopharmacol. 4 (4): 563–9.
Weller P, Breithaupt DE (November 2003). "Identification and quantification of zeaxanthin esters in plants using liquid chromatography-mass spectrometry". J. Agric. Food Chem. 51 (24): 7044–9.
Gan L, Hua Zhang S, Liang Yang X, Bi Xu H (April 2004). "Immunomodulation and antitumor activity by a polysaccharide-protein complex from Lycium barbarum". Int. Immunopharmacol. 4 (4): 563–9.
SCW Sze, J. Song, RCC Chang, KY Zhang, RNS Wong, Y Tong (2008). "Research advances on the anti-aging profile of Fructus lycii: an ancient Chinese herbal medicine", Journal of Complementary & Intergrative Medicine, v 5 n. 1
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