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Recipe: Hemp seed walnut chocolate cake

 

Although it’s not a low-fat or low-calorie dessert or snack, this hemp seed walnut chocolate cake certainly is a very nutrient-dense treat.

 

This cake has 5 grams of fiber per serving and is full of healthy omega 3 oils from the hemp seeds and walnuts.

 

I find walnuts kind of boring and run of the mill. But I have been studying all kinds of new information about how good walnuts are for you and your brain. See, they even look like a brain, and have all of those omega 3 oils everyone is talking about. I have been trying to find new ways to get them into my diet because they are not my favorite nut. I figured adding them to cake would get me to eat them.

 

And, well, as far as hemp seeds go, I am just adding them to everything these days. They are very nutrient dense. There are 3 grams of fiber, plus 20% of your intake for zinc, 110% of manganese, thiamin, folate, iron, and a bunch of other good-for-you things in just 3 tablespoons of hemp seeds. That is a lot of nutritional bang for your tablespoons.

 

I used my own carob slurry or pulp in the cake too. I make it out of fresh, real, dried carob beans.

 

I can find real carob beans in my Jewish neighborhood in my favorite Israeli store very year during the tree holiday.

 

I get all sentimental when I see them, the smell takes me back to my hippy childhood when I wasn’t allowed to have chocolate because it made your skin break out (a common myth in the 60s based on the latest research back then, which has since been debunked). However, I was allowed to have carob and I actually liked it. I remember the delight of having carob chips, being able to get a carob and peanut butter Tiger’s Milk bar at the health food store for a treat, and my babysitter mixing me a Tiger’s Milk carob milk (it was like Ovaltine with vitamins they don’t make it anymore but I wish they would). My little brother and I would squeal in delight while receiving out ultra-nutritious. Vitamin-enriched milk of human kindness… “Look at these real carob beans,” I think to myself when I see them, “they are so romantic, I am going to get them and process them myself…”

 

By the time I am done boiling them for hours until they are soft enough to pull apart, getting those tiny little seeds out of them, scraping the pulp off the skin and wondering if it’s the right thing to do because I can’t get any good information on how to process them, I figure out that my neighbors are probably just using these dried carob beans as a good-smelling decoration, like how I use dried corn in the fall. I am thoroughly aggravated by the time I get to dumping the pulp in the blender and exasperated by the time I put the pulp in the ice cube tray for lovely individual portions for my future of super-healthy baking. Then I promise myself I will put the pulp in my morning coffee as a sweetener and always forget to do it… Yeah, forget about real carob bean pulp, use a mashed banana instead.

 

I also used spelt flour, as it’s very rich in vitamins, fiber and minerals; spelt flour is tolerated by the wheat-sensitive and gluten-free crowd. It also tastes great.

 

The cake has a cup of coconut flour in it. Also great for gluten-free baking, this flour is my “Flava of the moment.” I found out about coconut flour through my favorite new cookbook ‘Cooking with Coconut flour” by Jennifer of the Hybrid Rasta Mama natural living website. This recipe is actually a version of the “Chocolate Quinoa Cake” from the book. Read about the book in one of my previous web postings.

 

The coconut flour needs some finesse to use, but I love it. It adds a great flavor to baking. I add some to my breakfast shakes. The very heavy fiber content keeps me full through a whole morning of training sessions.

 

And, yes this cake is gluten free. I have been experimenting with gluten-free eating not because I am intolerant to wheat or trendy (let’s call the gluten-free thing what it is: a trend), but because I just happen to be sharing my meals these days with someone who is genuinely allergic to wheat.

 

Do I feel better being more gluten free? No.

Do I think gluten free is the greatest nutritional breakthrough ever? No.

 

Have I lost weight eating less gluten? No.

 

Do I think wheat is evil? No. But I do think there is something to the new theory that the allergens are higher in the new breed of wheat that is prevalent today. Wheat can be good for you in small amounts – but only whole wheat please!

 

However, I do feel bad that some people have to live without chocolate cake! That’s awful … and part of the reason I came up with this recipe.

 

The cake uses 2 cups of cooked whole grains. The original recipe uses quinoa, but you can use any cooked whole grain. This is a great way to use that leftover grain that is just sitting in the refrigerator and is going to waste. Food recycling rocks! Waste not, want not!

 

Cocoa powder. I am choosing raw, organic, fair-trade cocoa powder these days for several reasons.

1)         No child labor is used in the productions of this cocoa powder. The larger chocolate companies are looking the other way when it comes to where their products come from. Fair Trade ensures fair labor practices and that real farmers get paid a fair wage.

2)         The taste and quality are superior.

3)         I feel the nutritional value of organic is better. Yes, cocoa powder has iron and fiber, and flavanols (antioxidants found in darker foods like coffee and cherries)

 

I added a cup of melted butter, yes BUTTER. Hey. it’s dessert. I added butter because it solidified the cake and it tastes good. I LIKE butter, in spite of its unhealthy reputation, and it added the best flavor. There — I said it! I am a personal trainer and I like butter and even eat it sometimes. If you want to be more health conscious you can add a cup of melted coconut oil instead of butter.

 

This cake does well with frosting, but there aren’t many healthy cake frostings with nutritional value … sorry!

 

All that being said, confessions about butter, childhood memories and opinions about gluten free and fair trade, here is the recipe:

 

HEMP SEED WALNUT CHOCOLATE CAKE

 

Ingredients:

 

1/2 cup spelt flour

1/2 cup coconut flour

1/2 cup organic sugar (you can add Sucanat or dried cane crystals, but do not use honey or agave nectar, as these are too liquid for cake)

1 cup organic cocoa powder

1 1/2 table spoons baking powder

dash teaspoon of salt

3/4 cup finely chopped walnuts

1/2 cup hemp seeds

1 cup cooked quinoa

2 cup of water

1egg

1 mashed banana

1/2 cup melted butter

dash of cinnamon

1 tablespoon vanilla extract (almond extract would be good too)

 

Directions: Sift together in a bowl (this step is a must or your coconut flour will clump) the spelt flour, coconut flour, baking powder, coco powder, sugar and salt. Some fibers from the spelt flour will remain in the sifter — add that into the dry mix and stir thoroughly.

 

In a separate bowl mash the banana, then add the water, whisk in the eggs, then add this to the dry ingredients. Next, add the melted butter, vanilla and cinnamon. Mix and then fold in the hemp seeds, quinoa and walnuts.

 

I baked this for 45 minutes, at 350 degrees. I used a 9-inch spring-form pan. I greased and floured the cake pan (this is a must, as the cake is quite dense will stick to the pan). It’s not the end of the world if you don’t but you will lose your baking street cred if your cake cannot come out of the pan.

 

To see if the cake is done, make sure it is springy on the top and/or use the toothpick method (when a toothpick comes out clean when inserted into the center of the cake).

 

This recipe can also make cupcakes — just make sure to use cupcake liners in your muffin tin. Baking time should be about 30 minutes.

 

Enjoy this cake – it’s is a winner and oh so hip, it’s got quinoa and is gluten free.

 

 

 

 

 

 

 

 

 

 

About those colored cauliflowers.

 

Cauliflower is an amazing, versatile, and nutritious vegetable.

 

Traditional cauliflower is white, but you may have seen purple, yellow, and a light green, spiky cauliflower called Romanesque in your specialty store or farmers market. These vegetables are not only beautiful and can make a plain meal look extraordinary, but they also pack a huge nutritional punch.

 

Purple cauliflower is actually a relative of broccoli. It has a slightly different, sweeter taste than white cauliflower. This variety has a boost of anthocyanins or antioxidants, the same kind as berries. These nutrients are said to have anti-aging properties.

 

Yellow cauliflower has some wonderful carroty overtones in the flavor. It has 250 times the amount of beta carotene as white cauliflower. Beta carotene is converted to vitamin A when digested, making this vegetable great for skin and eye health.

 

Both of these varieties of cauliflower are scientifically bred,* and came to market in the 1990s.

 

Romanesque cauliflower: a startling beauty of a vegetable. This breed of cauliflower looks like an MC Escher painting with a light green color and beautiful spiky spirals. The taste is a little leafy combined with traditional cauliflower taste. I cook it on holidays and to impress people at dinner parties. It can make the most simple meals look like 5-star restaurant dishes. Romanesque cauliflower is rich in Vitamins C and K.

 

Check out some great Romanesco recipes here.

 

Recipe ideas:

 

One can always make these cauliflowers in the traditional ways, sautéing or steaming a whole head for 15 to 20 minutes ( depending on the size). You can tell when the cauliflower is done when you stick a fork in it and the vegetable is tender. Remove the cauliflower from steaming and place in a roasting pan, cover with bread crumbs and bake for 10 minutes at 350 degrees until the bread crumbs are brown on top. Add a little Kerry Gold grass-fed cows butter to serve and viola— even the most ardent vegetable haters will eat this recipe.

 

You can also mash cauliflower and serve it instead of mashed potatoes. Just cut boil for 7 to10 minutes until tender and mash with a little milk or soy milk.

 

I ate a whole head of yellow cauliflower myself, it was so good when I roasted it! Here is the recipe:

Take one head of cauliflower and chop it into pieces that are one inch by one-half inch.

Next, put the chopped cauliflower in a bowl and toss with 3 to 5 tablespoons of olive oil (just enough to lightly coat all of the pieces),¾teaspoon of Himalayan Pink salt, and 3 tablespoons of curry powder. Toss the chopped cauliflower in the oil, curry, and salt mixture until evenly coated. Place the pieces on a cookie sheet and bake at 350 degrees for about 20-30 minutes until tender and slightly browned.

 

The curry is a wonderful compliment to the carroty flavor of the yellow cauliflower. The recipe is super easy and healthy.

 

So If you thought cauliflower was this run-of-the-mill flavorless vegetable that can only be tolerated when drowned in cheese sauce, these recipes and information can turn your cauliflower head around.

 

 

* different than genetic modification, scientific breeding of plants involves farmers cross-pollinating plants with desirable qualities together and helping nature along. Genetic modification involves a scientist going into cells of plants and animals and switching genes on and off and inserting genes into the cells; some combinations include splicing rice with bacterium and daffodil genes to create a rice rich in vitamin A.

 

There is some great information here. Pollan plays a little bit of the ‘blame game’ with corporations, and doesn’t take in to account that people do enjoy theses unhealthy foods, and some people hate to cook, but it’s a good  watch.

 

 

 

http://villagegreennetwork.com/watch-video-youll-never-eat-mcdonalds-french-fries/?utm_source=VGN+Weekly&utm_campaign=8fd0e1dfdf-Village_Green_Network_Weekly_Issue_1&utm_medium=email&utm_term=0_5243b81b52-8fd0e1dfdf-307571857

The Top Ten Mistakes Made When doing Crunches!.

The Top Ten Mistakes Made When Doing CRUNCHES!

 

 

Ah, Crunches, the 101 of abdominal-toning exercises. However basic this exercise may seem, I see a ton of common mistakes when people perform them at the gym. Here is a summary of the top ten things people do wrong when doing crunches:

 

1) Doing sit-ups: We just don’t do sit-ups anymore. You can do them if you want, but you are doing two detrimental things when you perform a sit-up: one, slamming your back against the ground, and two, using momentum to bring you to the upright position and not your abdominal muscles.

 

2) Doing only crunches when you want to get flat abs: Crunches are great but they only work one group of muscles: the rectus abdominis (aka, the muscle that can look like a six-pack!). It’s good to work this muscle but there are three other lovely muscles in your abdominal area that need to be worked on as well.

 

3) Doing crunches every day: This is a big mistake even I made in my early years to help my back. If you want a good everyday ab-toning regime try Yoga or Pilates. They are both excellent for abs and core and are designed to be done every day. Regular strength training is not meant to be done every day; if you do strength training on a daily basis you must follow specific techniques, such as working different muscle groups on different days.

 

4) Using your neck muscles and not your abdominal muscles: Crunches mistake 101, your neck should always remain in the same position throughout the crunch; it should not bend at all, really. A cue I use is imagining that there is a baseball under your chin— lift your shoulders off the floor and support your neck with your hands and contract your abs. And yes—when you first start to do crunches they can be painful in the neck area. As your neck gets stronger the pain will subside over time when performing this exercise. Then you will have an nice strong neck from doing crunches. Fewer headaches and less shoulder pain are a great result of a strong neck. Plus you might have a super-strong, sexy-looking neck like a certain actress on “House of Cards” if you stick with it!

 

5) Arms in the wrong position: I see this all of the time, when a person starts to do crunches and the elbows go up at the same time and surround the head. When you move your elbows up around your face you are doing two things: pulling on your neck and making the crunch easier. Your arms should be out to the sides of your head in line with your ears throughout the exercise. This makes the abs work harder there by yielding better results from the exercise.

 

6) The myth of lower abs: No, there is no such thing as “lower abs”— this is a commonly believed exercise myth. There are four sets of muscles in your abdominal area: rectus abdominis, transversus abdominis, internal obliques, and external obliques. People spend all of this time trying to work these mythical lower abs when they should really be worried about the transversus abdominis and the obliques. Working all four of these muscles is the real secret to perfect abs.

 

 

 

7) Going too fast: “I’m doing 6o squats in 30 seconds, I’m so fast, I am burning so many calories” is what many exercisers think when they do exercises other than cardio quickly. When you perform strength training at a high speed you are doing three things: not keeping your proper form, opening yourself up to injury, and using gravity and momentum to complete the exercise and not your muscles. When I cue a client to slow down an exercise, what I often get is a dirty look, but I have just made the exercise twice as hard.

 

8) Doing only one type of crunch: Mix it up! Changing your workout every six weeks improves your fitness level. Try crunches with your legs up in the air at a 90-degree angle. Try crunches with our arms out or up in the air, do some crunches on the Swiss Ball or Versa Disc.

 

9) Not concentrating: When exercising, use the most valuable tool in your health and fitness: your brain. Concentrate on what you are doing when you work out. I often tell clients when they are having trouble with a crunch to imagine a rubber band going from under their ribs to their pelvis and contact that rubber band and lift their shoulders off the floor. Concentration helps you get more benefits out of all your exercises.

 

10) Exercising sore abs: Just don’t work out when you are sore from the previous workout session, OK? I often hear “I am in the gym every day, why don’t I change? How come I don’t look the way I want to? How come I haven’t lost the weight?” Why? because you have not given your body a chance to rest and build muscle. One of the best recovery methods is resting the exercised area for 48 hours; this is how long it takes for the average person to repair muscle cells and build new ones. Another is eating one cup of healthy carbs (whole grains, sweet potato, etc.) and a serving of protein (eggs, lean meat, fish, nut butters, etc.) within two hours after your workout.

 

When you overdo it with exercise and work out sore muscles you do two things: hurt yourself, destroying muscle rather than building it; and release stress hormones that can keep excess fat on your body.

 

The secret to flat abs is just the same as the rest of your workout regime: proper form, sufficient recovery time, proper nutrition, and paying attention to what you are doing.

 

 

 

There are all kinds of delicious salts on the market today. Pink, Green, Sea, Grey Sea, Black, and Kosher salts are all available at most higher-end supermarkets and specialty stores these days.

 

What’s with all of these colored salts? You might have heard they are healthier and keep you “more hydrated.” You may have heard that these newfangled salts have “trace minerals” that the body needs. Are any of these claims true? Why would anyone spend six dollars on salt when they can just get some Red Cross-brand salt for 99 cents?

 

Let’s looks at some evidence about the health claims of these salts and what to do with the many varieties of salt on the market today.

 

What are gourmet salts?

 

Sea salt is collected from the sea and made in drying beds in places that sound just delicious, like France.

 

Black and pinks salts are mined out of the ground from places like Tibet or Africa.

 

American table salt is mined and then put through a refining process, and iodine is added to it as well. There a big differences in the way table salts and gourmet salts are produced.

 

Gourmet salts are wonderful to cook with and use on food. They have a more subtle flavor and seem to beautifully bring out the flavors when used in cooking . I have to admit I am hooked on gourmet salts and have two on hand in my kitchen now: Pink Himalayan and French Grey Sea Salt.

 

The French Grey Sea salt is used purely for cooking due to the chunkiness of it. I use a little less of it when cooking than I would table salt. The Pink salt tastes earthy and I sprinkle it on my food — you only need a tiny amount to bring out the flavor. I spent about $6 on my French salt; that’s almost $8 a pound for salt. But I would say it is worth the money. The jar lasts me about six to seven months. That is about a dollar a month. Not as good as the three cents a month I would spend on table salt but the flavor and the fact that I use less gourmet salt in general when I eat at home make it money well spent to me.

 

The health claims:

First of all, you are not supposed to have too much salt; we all know this. Try and stick to about a teaspoon of salt a day. People with certain health issues may need to have even less salt then that.

 

The Pink and other colored salts claim to have trace minerals that are good for you. According to nutritionists there are not enough of the minerals in the salts to make a difference or to even be added to the nutrients in the label. I think it does make a difference in the taste of the salt and your cooking.

 

Now, I’ll address the claim that these fancy salts keep you “more hydrated.”

 

More hydrated than what is my question. The best way to stay hydrated to eat plenty of fruits and vegetables and drink plenty of water. I am not sure how they test these claims of hydration or who is so amazingly “ hydrated” after consuming these salts. During special situations such as excessively hot days, or when I am training too much, I will put a few grains of sea salt in one glass of water. I do seem to notice that my thirst level is less when I use sea salt as opposed to table salt in my drinking water.

 

What these salts to not have is the addition of iodine. Iodine has been added to most table salts since the 1930s, when lack of iodine in the American diet was causing a health crisis country-wide. Table salt is a reliable source of iodine. It has the some amount of this nutrient every time you eat it, whereas the unrefined salts may not have the same amount of iodine every time. Rather, they may go up and down depending on the batch, or may not be there at all.

 

However it is not the 1930s anymore, and today we have much better access to iodine-rich foods such as cranberries, seafood, sea veggies and seaweed, dairy products and eggs.

 

My conclusion regarding gourmet and colored salts is that they are much better for your taste buds than they are for your health. I think they are worth the price and are the best for cooking purposes. The health benefits may include the small amount of trace minerals, and lack of processing. You may use a little less of gourmet salts than you would of regular table salts due to the extra flavor enhancement that comes with these salts.