It’s not difficult to empty your wallet on the latest and trendiest super foods on the market imported from distant lands. While these foods have absolutely incredible health benefits that certainly make them superfood-worthy (coconut oil, raw cacao, goji berries), this post is about the forgotten and inexpensive ones that you might be passing by while grocery shopping.

What makes a food a superfood-worthy? High level of antioxidants, great source of vitamins and minerals that are proven in studies to be effective at everything from balancing blood sugar to reducing the risk of many different types of cancer. Here are my top 5 favourite superfoods:

1. Kefir: The “champagne of yogurt” is what this effervescent product of fermentation has been referred to and I agree! It provides you with a megawatt dose of active live bacteria. In fact, 1 tbsp provides 5 billion good bacteria and 240mL has up to 88 billion – that’s a whole lot of creepy crawlies!

This good bacteria is excellent for curing digestive problems such as ulcers, bloating, constipation and reducing bronchitis and pneumonia. Good bacteria is essential to a healthy strong immune system. Here’s more on kefir: http://www.joyoushealth.ca/2010/01/04/kefir-is-a-super-food/ and a delicious muesli recipe with kefir:http://www.joyoushealth.ca/2011/11/18/homemade-energizing-breakfast-muesli-recipe/

2. Whole egg: A wonderful source of low cost high quality protein. Notice I said, the “whole” egg? That’s right, you need to eat the whole egg to get this whack of nutritional benefits and this just scratches the surface!

• Source of choline: Important for brain health (eat the yolk), brain and memory development in the fetus
• Tryptophan: Important for serotonin production. Helps with sleep and relaxation
• Eye health: Carotenoids in yolk prevent macular degeneration.
• Really great for satiety… keeping your belly quiet till your next meal.
• Source of lecithin (in the yolk) which reduces absorption of cholesterol!! No eggs, do NOT raise cholesterol levels.
• An animal food that is actually anti-inflammatory. Source of vitamins A and E, B vitamins B-6, B-12 and folate and of course, iron.

3. Beets and beet greens. These are such a wonderful fall/winter vegetable. Their natural sugary taste will satisfy that sweet tooth.

• Incredibly detoxifying: Thanks to a chemical in beets called betaine which stimulates the function of liver cells, protects the liver and enhancing detoxification.
• The beet greens are drenched in nutrients. In fact, 1/4 cup of the greens contains as much Potassium as 3 bananas! They are very high in vitamin A, C, K (skin and bone building).
• More on the greens: High in chlorophyll which is a blood cleanser, wonderful for chelating heavy metals.
• Anti-inflammatory action which has been linked to reduction of tumour cell growth in human studies through the inhibition of pro-inflammatory enzymes.
• Great source of folate and fibre.

Try this delicious apple carrot beet slaw recipe: http://www.joyoushealth.ca/2012/02/03/apple-beet-carrot-quinoa-slaw/

4. Sauerkraut.This superfood dates back as far as 6,000 years ago, but it’s a new experience for many! I love sauerkraut with some crackers or as a side dish – it goes with pretty much anything! Here’s why I love sauerkraut:

• Good bacteria (immune building) like lactobacillus and an amazing source of digestive enzymes.
• Less expensive than probiotics.
• High in acetylcholine, a compound known to regulate the bowels, calm the nervous system, improve sleep patterns, and lower blood pressure.

Keep in mind, not all sauerkraut is created equal. So no, that sauerkraut at the hot dog stand isn’t going to give you these benefits! This is my favourite brand because it’s raw and unpasteurized. This is important because the good bacteria remains intact. It’s also a wonderful choice for people who have trouble digesting raw cabbage.

5. Apples: There is a lot of truth to “an apple a day keeps the doctor away”. Check out these health benefits and this just scratches the surface.

• Lung health: Some research shows colon and breast cancer, but apples stand out in lung cancer prevention and asthma prevention.
• Blood sugar regulation: The polphenols in apples help to activate the muscle cell insulin receptors and drive more glucose into the cell for utilization.
• Heart Healthy: Both pectin and polyphenols help to lower cholesterol. Apples are a wonderful source of anti-inflammatory quercitin. In fact, one study showed that C-reactive protein was reduced after eating 1 apple. C-RP is a protein linked to inflammation.

Apples are my absolute favourite fruit! As you can tell from the front page of my website. Here is a delicious recipe that tastes like a cross between rice pudding and apple crisp, plus it’s SO easy to make: http://www.joyoushealth.ca/2012/02/13/apple-spice-rice-bake-recipe/

Upcoming Workshops in 2012:

Winter Eat Well Feel Well 6-wk nutrition + yoga class
Gluten-free Deliciously: Mar 10
Spring Detox: Apr 14
Feel Good Food: May 12

Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.

Joy has clients from all over the world and consults via phone and Skype. Contact Joy today and take the first step.

For years Brussels sprouts have gotten a bum rap; due in large part to years of being poorly prepared, which further enhances their, um, earthy flavor. But I’m here to elevate this little green bauble back to its rightful place in the culinary kingdom. When prepared properly, Brussels sprouts have the power to induce “oohs and aahs”, as opposed to “blech”; which is crucial if anyone is going to eat them.

And why should we be eating Brussels sprouts?

Because of their high level of vitamin C, they naturally boost our immunity. It is no coincidence that they are a winter vegetable and boost our immunity naturally!

As Brussels sprouts are rich in the sulphoraphane compound, they are a natural detoxifier; shown to help the body rid itself of harmful carcinogens, a known cause of cancer. And when eaten regularly, with other brassicas (cruciferous vegetables and cabbages), Brussels sprouts may help minimize the risk of developing breast, prostate, colorectal and lung cancers. Brussels sprouts hate cancer- yet another reason to love them!

When selecting Brussels sprouts look for bright green heads with no yellow leaves; and once you’ve selected fresh and ready for cooking Brussels sprouts, it’s time to get cooking!

This recipe is one of my favorites, because it has the power to convert even the biggest Brussels haters among us; by boiling this sprout in vegetable stock, we infuse flavor from the onset, which serves to eliminate the unpleasant flavor profile that people have come to associate with this food. From there we sauté them in coconut oil and garnish with toasted coconut. This recipe is simple, to the point and allows the Brussels sprouts to shine; oh yeah, and it’s delicious!

Brussels sprouts with Toasted Coconut

Serves 3

• 2 cups Brussels Sprout, trimmed of outer leaves
• 1 tbsp toasted unsweetened shredded coconut
• 1 tsp coconut oil
• Vegetable Stock, for boiling
• ½ tsp salt

Boil equal parts water and vegetable stock, add the trimmed Brussels sprouts; cook until just tender, about 5 minutes. Drain. Allow to cool and cut in half.

Heat the coconut oil in a skillet on medium high heat; add the halved Brussels sprouts and sauté until they begin to brown, 3 minutes, stirring constantly. Season with salt; and remove from heat; toss with toasted coconut.

Bianca Osbourne is an Edmonton based natural foods chef and freelance writer. With a strong belief in real food, Bianca hopes to empower people to discover the goodness and vitality brimming in everyday meals!

Upcoming Workshops in 2012:

Winter Eat Well Feel Well 6-wk nutrition + yoga class
Gluten-free Deliciously: Mar 10
Spring Detox: Apr 14
Feel Good Food: May 12

Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.

Joy has clients from all over the world and consults via phone and Skype. Contact Joy today and take the first step.

I went on a little road trip yesterday with my sweet man, so I had some time to enjoy being a passenger and peruse Julie Daniluk’s “Meals that Heal Inflammation” book. I stumbled upon this drool worthy recipe for “Apple Rice Bake”, so I was excited to get home and try it out. It was absolutely delicious for dessert and then I had it for breakfast this morning with some cinnamon and kefir!

This recipe is loaded with cholesterol-lowering and detoxifying fibre (both soluble and insoluble), protein (from the brown rice and eggs — which can be substituted if you’re vegan) and energizing B vitamins. The only thing it’s lacking is gluten — and this is a good thing! Anything fellow Nutritionist Julie creates is amazing, as my Key Lime Pie is also adapted from an old recipe of hers.

Apple Spice Rice Bake Recipe

(Note: I made a few very minor modifications from her original recipe).

Ingredients:

• 2 cups cooked brown rice (or quinoa)
• 1 cup almond milk
• 1/2 cup chopped almonds
• 3 tbsp real maple syrup (Want it sweeter? You could also add 4-5 drops stevia liquid)
• 1 tbsp pure vanilla extract
• 1/2 tsp nutmeg
• 2 tsp ground cinnamon
• 1 tsp ground ginger
• 2 cups apple, chopped (about 2 large apples). Keep the skins on if organic
• 3 large organic eggs, whisked or 3 eggs substitutes ie. chia seeds

Method: Use a fork to mix all the ingredients together in a large mixing bowl. Pour into a greased 11 x 7 x 2 baking dish and bake at 350F for 35-45 minutes. If you are using an egg substitute, bake 15 minutes longer. Makes 8 servings.

How to enjoy?

Dessert: Add a dollop of Coconut Bliss dairy-free ice cream.

Breakfast: Add some greek yogurt or kefir, like I did See photo.

It tastes like a cross between rice pudding and apple pie.

And if you don’t already have it, I recommend her book because it’s an absolute wealth of information and the recipes are a HUGE added bonus!

If you enjoyed this recipe and you are either suffering from gluten-intolerance, celiac disease or just want to experiment with gluten-free eating, then register for my upcoming workshop: Gluten-free deliciously on March 10th before it sells out!

Do you have a favourite healthy dessert recipe you would like to share? Feel free to post a link below.

Or, do you have a favourite dessert ingredient that you use as a healthy substitute for something else? Do share!

Don’t forget to check out Joyous Health’s February deal – Sugar Detoxing.

Have a joyous week!

Joy

Upcoming Workshops in 2012:

Winter Eat Well Feel Well 6-wk nutrition + yoga class
Gluten-free Deliciously: Mar 10
Spring Detox: Apr 14
Feel Good Food: May 12

Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.

Joy has clients from all over the world and consults via phone and Skype. Contact Joy today and take the first step.

I hope you are having a great day….:)
This is just a quick note today because I’m doing last minute prep for my seminar tomorrow on Superfoods for Beauty, which I’m rrrrreally excited about, as I love to talk about natural beauty.

But I wanted to share this with you right away, as it was just released. I met with the lovely Kristen Ma, co-founder of Pure + Simple and creator of a new line of beauty products called Holistic Vanity, to film this video for you on foods for skin hydration.

In this short video you will learn my favourite foods for hydrating your skin from the inside out. EnJOY!

http://www.holisticvanity.ca/tub-talk-with-joy-mccarthy-super-foods-for-skin-hydration/

Upcoming Workshops in 2012:

Winter Eat Well Feel Well 6-wk nutrition + yoga class
Superfoods for Natural Beauty: Feb 11
Gluten-free Deliciously: Mar 10
Spring Detox: Apr 14
Feel Good Food: May 12

Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.

Joy has clients from all over the world and consults via phone and Skype. Contact Joy today and take the first step.

Ingredients:

• 1.5 tsp raw maca powder
• 1 tbsp organic ground cinnamon
• 1 tbsp raw cacao powder
• 1/4 cup organic dark chocolate chips
• 8-10 soft medjol dates, pits removes
• 1/2 cup raw almonds
• 1/4 cup organic goji berries1 tsp pure organic vanilla extract

Method: Place all ingredients into a high power food processor and blend until small pebbles form. Roll into balls and refrigerate. Makes approximately 15 cookie balls. They won’t last very long because they are so sweet, delicious and blissful.

In case you are curious, here’s a little info on the 3 sexy ingredients:

Maca: This plant is known as the Peruvian “ginseng” even though it’s not ginseng at all. However, it has been known to increase energy, stamina, libido and reduce stress. It is an adaptogen, meaning, it’s important to take over a longer period of time to notice the effects. But stay committed because maca is very nourishing to the pituitary and hypothalmus glands, making it a very hormonally balancing food.

It has a slightly nutty taste and there are various ways to get it into your diet: mix it with honey and spread on toast, add 1 tsp to a smoothie, mix into yogurt. Caution: Do not exceed more than 1tsp per day — a little goes a long way!

Raw Cacao: The purest form of chocolate on planet earth! This food’s effect on libido is due to it’s mood enhancing chemicals including anandamide, PEA which have been known to make you feel more “blissful” and “loving”. Additionally, this libido-booster stimulates feel good hormones such as endorphins and may increase serotonin since it’s a source of tryptophan. Raw cacao is also an excellent source of antioxidants which are beneficial for fertility in both men and women.

Goji Berries: In Asia, these mighty berries are known as a strong sexual tonic. Meaning, they increase sexual desire. This is thanks to their testosterone increasing ability. This hormone is extremely important for libido in both men and women. Eating these little berries can also increase overall well-being and stamina. They are loaded with vitamin C and skin-loving antioxidants too.

And these cookies are perfectly safe for ANYONE to eat. Eat 2 as a healthy, fibre-rich, protein containing snack or make them for a loved one as a Valentine’s Day gift!

Enjoy!

Ps. Here’s my segment from the Morning Show on foods to increase your sex drive: http://www.joyoushealth.ca/2012/02/08/global-morning-show-joy-shares-libido-boosting-foods-with-the-hosts/

Upcoming Workshops in 2012:

Winter Eat Well Feel Well 6-wk nutrition + yoga class
Superfoods for Natural Beauty: Feb 11
Gluten-free Deliciously: Mar 10
Spring Detox: Apr 14
Feel Good Food: May 12

Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.

Joy has clients from all over the world and consults via phone and Skype. Contact Joy today and take the first step.

UPDATE: We have a winner!! The winner of the Green Beaver Gift Package is AshleyTIA. She wrote what makes her feel beautiful: “My red hair! It makes me feel unique & beautiful.”

I loooooove product giveaways on my blog, especially since the success of the last one. This giveaway is positively joyous because it’s from a Canadian company that I happen to adore — Green Beaver! Why do I love these guys? Well, they make clean “green” products that actually work. My fave products are the toothpaste and the shampoo and I’ve got both of those in this gift bag for one lucky winner, plus more!

But before I share exactly what’s in this gift bag, I want to tell you precisely why you need to make the switch to more natural and truly clean beauty products. As mentioned in my post 12 Dirty Chemicals In Your Personal Care Products, it’s more important what’s NOT in your products.

And companies love to pull out these marketing tricks to make you think their product is “natural” by adding a little cucumber essence and making you pay an extra $10 dollars. I’m sure we’ve all seen this a hundred times from products that we associate with being clean, because we see green colours and photos of vegetables on the label. This is very deceptive and misleading advertising.

So it’s up to you, the consumer, who has the power to buy CLEAN products, to put your money into companies pockets who are not poisoning the fish, congesting your liver, promoting the growth of cancer or disrupting your hormones giving you PMS or acne. And no, I’m not exaggerating either. See this photo below? I carry this in my wallet everywhere I go as a reminder of what NOT to buy. You can download this at this link here: What’s Inside

And see those youtube videos to the right ———->>> Proof positive that natural products work. I use Green Beaver in my mane and it makes it very shiny. I use NO other products whatsoever. But I will tell you a little secret. When I was in my early 20′s my hair was getting quite thin and dry. I changed my diet, did a personal care product detox and BINGO – 6 months later, noticeable change.

Let’s get right to this giveaway. What does one luck person get?

• Eye make-up remover
• Toothpaste
• Shampoo
• Body Wash
• Facial Cleanser
• Lip Moisturizer

What do you need to do to ENTER? Tell me what makes you feel beautiful? For example, your unique hair colour or the cute freckles on your nose, or spending time with your family. 

Then I will randomly choose with my random number generator, one person to win this package. Please note, you need to live in North America to receive this prize. But please don’t hold back sharing down below in the comment section or on my joyous health FACEBOOK page what makes YOU feel beautiful, even if you live outside North America.

I can’t wait to hear what you all share with me! Here’s mine:

Over to you now!

So remember, 2 ways to share what makes you feel beautiful:

1. Comment section below.

2. My joyous health facebook page.

I will announce the winner on Friday of this week!

Upcoming Workshops in 2012:

Winter Eat Well Feel Well 6-wk nutrition + yoga class
Superfoods for Natural Beauty: Feb 11
Gluten-free Deliciously: Mar 10
Spring Detox: Apr 14
Feel Good Food: May 12

Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.

Joy has clients from all over the world and consults via phone and Skype. Contact Joy today and take the first step.

This recipe is vegan, incredibly delicious and super duper healthy — apple beet carrot quinoa slaw. Plus it’s going to make your cells smile with joy and give your liver a nice scrub, thanks to all those nutrients (I will save that post with all the health benefits for another day).

Last night after I got home from the gym, I realized I wanted something quick and of course, deliciously satisfying. So I whipped up exactly what you see in the photo. You might be thinking that it took me a while to make, but I’m thrilled to tell you I was eating in about 20 minutes from arriving home and most of that was just waiting for my oven timer to tell me dinner was ready.

I baked myself some fish to go along with it, but if you add quinoa to the slaw then it’s a perfect vegan dish (minus the fish of course). The addition of the quinoa makes this a perfect whole meal because it’s a complete protein and contains all the essential amino acids. Plus if you don’t make the fish, then you can be eating in about 5 minutes if you have quinoa leftover from lunch like I did. I made my Sunshine Quinoa Bowl for lunch.

Let’s get right to the recipe:

Apple Beet Carrot Quinoa Slaw

• 2 large carrots
• 5-6 medium beets
• 1 whole apple
• 1 cup cooked quinoa
• Gluggs of extra-virgin olive oil (EVOO)
• 1/4 cup white vinegar (or you could use apple cider vinegar!)
• Juice from half a fresh lemon
• Coarse high quality sea salt

Method: Wash the apple, beets, carrots. You don’t have to peel any of your produce if you buy all organic. In fact, much of the fibre and antioxidants are contained within the peel. Make sure you chop the hard ends off the beets. Cut your produce up into chunks to make it easier for your food processor. Toss in the apple pieces, beets and carrots into your food processor and blend until it’s nicely grated up. My food processor is pretty quick, so it was about 15 seconds.

Place the chopped mixture into a large bowl and mix in your cooked quinoa, add your EVOO, white wine vinegar, lemon and sea salt. I never measure my ingredients, particularly the dressing, so please feel free to add as much as you like for each ingredient. See how easy that sounds? Using the food processor eliminated all the chopping and eating it raw made it quick because beets and carrots can take a while in the oven.

Have a joyous day!

Joy

Upcoming Workshops in 2012:

Winter Eat Well Feel Well 6-wk nutrition + yoga class
Superfoods for Natural Beauty: Feb 11
Gluten-free Deliciously: Mar 10
Spring Detox: Apr 14
Feel Good Food: May 12

Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.

Joy has clients from all over the world and consults via phone and Skype. Contact Joy today and take the first step.

I used to think pasta was unhealthy because of the grief it gave my belly. Now that I’ve learned a ton about nutrition and how we digest/metabolize carbs, I’m hear to tell you that not all carbs are created equal. If you choose the BEST carbs for YOU, then you will not gain weight (you may even lose some… especially around the belly), your energy will soar and you will have good bowel movements.

Here’s the deal. You likely already know that the white flour products are ones to avoid because they are nutrient-poor, well…. let’s be honest here, “nutrient-dead” is a better description. Why? Food manufacturers strip away all the fibre, B-vitamins, essential fats and what you are left with is fluffy white flour that breaks down into glucose VERY quickly. And that just barely scratches the surface, but rather than talk about how they bleach flour via chemicals, let’s talk about what this post is really about! My amazing brown rice pasta recipe featured in that gorgeous mouth-watering photo.

Brown Rice Pasta with Arugula & Sundried Tomato Hemp Pesto

Ingredients:

2.5 cups brown rice pasta (for a non GF option: use spelt or kamut pasta. I LOVE this brand. You can purchase it in Canada and the USA)

Pesto:

• 1/2 cup sulfite-free sundried tomatoes
• 2 cups arugula (preferably organic)
• 1-2 garlic cloves
• 1/2 cup walnuts
• 1/4 cup of Ruth’s Foods Organic Hemp Oil (This is a superfood)*
• Sea salt & freshly ground black pepper

Directions: Cook your pasta based on the instructions on the label to al dente (if you cook it a touch less than it recommends, this makes it lower in the glycemic index — meaning, lower rate at which it spikes your blood sugar and this is a good thing).

While your pasta is cooking, toss all your pesto ingredients into your food processor or blender (some blenders have settings to make pesto too, like the Breville blender). Give it a taste test and add a little more of this or that to get it to your liking. I’m a garlic-lover, so if you are not, then use only 1 clove. Fortunately, my bf loves garlic as much as I do!

Once the pasta is cooked. Drain and place in a large bowl. Mix the pesto into the pasta and serve immediately. Serves 2 with a little leftover for lunch the next day!

This recipe is a fave in my household and it is SO easy. Pair this with a glass of delicious Pinot Noir and you have a fantastic meal in 10 minutes!

Curious about hemp seed oil? It’s a powerful healing oil because it contains a ratio of 2:1 omega 6 to omega 3 (Ruth’s brand specifically, not all hemp contains this ratio FYI) and it’s a source of a special fat called GLA. This makes hemp oil anti-inflammatory, hormonally balancing and great for your skin. DO NOT HEAT it. Make sure you refrigerate it.

Enjoy!
Joy

Ps. I’ve already posted my February deal for all the sugar-addicts out there. BREAK FREE with joyous health’s help! Due to the popular success of my January deal, I wanted to bring you another special offer. Please check it out: http://www.joyoushealth.ca/services/nutrition-services/

Pps. I’ve just uploaded a video from Global’s Morning Show on my press page: Know Your Fats! Use the safest and best cooking oils.