Omega 3-6-9 milk, butter and flour. Vegan Friendly.

I am a BIG fan of omegas and prefer to eat these oils in food-form instead of a supplement. Our bodies make Omega 9, however we need to incorporate Omega 3 and Omega 6 into our diets. If we are generally low in Omegas it is a good idea to add Omega 9 foods to your diet as well.

An new issue of concern is that the trend to eat much more Omega 6 than Omega 3, which can really throw the body out of balance. For this reason, incorporating food with proper ratios of these fats is essential. The foods listed below offer preferable ratios of Omega 3 to Omega 6 (generally 1:1-1:5 of Omega 3:6).

Omega 3- flax, hemp seeds, avocado, leafy greens, cold-water fish
Omega 6- Flax, hemp, seeds, sunflower seeds, pumpkin seeds, borage oil
Omega 9- Pistachios, cashews, avocado, peanuts, pecans, macadamia nuts

Here are three GREAT methods for incorporating more omegas in your diet, using the same 3-4 products: milk, flour and butter.

3-6-9 MILK

#1) Buy a bag of each of the following: raw, organic pumpkin, sunflower and hemp seeds and cashews.
#2) Soak the cashews, pumpkin and sunflower seeds for half a day (about 7 hours) and drain the water.
#3) Throw the soaked cashews and hemp seeds in a blender with some water (1:3 ratio of nuts/seeds to water works well, but for creamier versions I use a 1:2 ratio). You can also add a spoon of maple syrup or raw unfiltered honey. Divine.

Use in  oatmeal, smoothies, lattes, whatever! So yummy.
Drink within 2 days.

Other milk combinations:

  • hemp, sunflower and cashew
  • avocado, pumpkin seeds, pecans
  • hemp seeds, flax, pistachio

I like to add a splash of cinnamon and raw honey to my milk.

3-6-9 FLOUR

This is the jackpot. You use the same recipe as above just without the soaking or water.

#1) Buy a bag of each of the following: raw, organic pumpkin, sunflower and hemp seeds. Cashews and macadamia nuts are optional, yet they add Omega 9.
#2) Throw in a blender and process until crumbly. I have a Vitamix which turns my nuts/seeds into dust. A blender or processor will work fine too, only you might have slightly larger “dust.”

I use this in place of flour in various recipes such as fruit cobbler (makes a perfect crumble topping)  kale chips, pancakes, cookies and granola bars.

3-6-9 BUTTER

Just follow the recipe for flour but blend for an extra 1-2 minutes or longer. If you don’t have a vitamix or high powered blender you might have to add a spoonful of some sort of oil to get things moving. Coconut or flax or hemp oils are good options.

You can use this butter to make oatmeal bars (just add some oats and raw honey and you have the most delicious snack). My toddler LOVES them. Also great on pancakes, muffins, crackers, or my favourite option- straight out of the jar. Naughty, naughty me.

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Cheesy kale chips

   
Ok people. These are amazing. I’m serious. And the good thing is that they are so easy! It’s not just that I struggle with paying $10  for a small bag of these, which I do, the real motivation here is that I enjoy making and feeding my family nourishing, homemade food. Honestly, it makes my heart sing. 

This recipe is easy, quick and fun for the kids to make. The best part is that my daughter cannot get enough of these chips. In fact, she is eating them for dinner. And this says a lot as tonight we are having gluten free pizza, which she has totally abandoned. 

Here is the nutritional lowdown:

  • Kale is loaded with vitamins A, C and K. I baked this batch so the vitamin C is probably nil (you can use a dehydrator or bake on low heat to preserve).
  • Sunflower, hemp and pumpkin seeds are full of magnesium, zinc, protein, iron and omegas 3 and 6.
  • Coconut oil supports the immune system, digestion and the endocrine system. 
  • Lemon juice alkalises the body.
  • Sea salt contains 60 trace minerals which regulates and hydrates he body. My Chinese doctor always says that sea salt contains the memory of the earth and that only a minuscule pinch has amazing healing properties. 

 
Cheesy Kale chips

One bag of fresh kale, washed and torn into pieces half the size of an iPhone or smaller.

Two lemons, juiced

1/3 cup ground sunflower, pumpkin and hemp seeds

Small drizzle of coconut oil

Sea salt

1) Massage coconut oil and lemon juice into kale until soft.

2) Massage in seed meal and sea salt until well coated.

3. Lay on baking sheet, separating the leaves so they don’t overlap too much.

4. Bake at 150C for about 25 minutes. (Fluffing once after 15-20 minutes.)

Enjoy!! 

5 Foods I eat with every meal

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I love rituals and I love having a daily routine of some sort. When my daughter was born I had to lower my expectations of what I could do to “start my day off right” and got by with a quick down dog and some lemon water. Through the years I have been pretty consistent in making sure I get the foods that I feel are right for my body everyday and with every meal. These include:

  1. Vegetables: greens, roots, raw, cooked, steamed, organic, local, whatever. I just make sure I eat vegetables everyday, and with every meal. Actually I plan my meals around my veggies as they are the “main” part of my dish. I am also a fan of fruit, I just eat way more veggies.
  2. Healthy fats: fish oil, bone broth, olive or coconut oil, avocados, nuts, seeds. For those of you that know me from my previous blog, The Greek Bite, I am addicted to nut butter.
  3. Protein: I have been vegan, vegetarian, paleo, etc., which means I have indulged in various different sources of protein. Nonetheless, whatever I do chose to eat, I make sure I have protein in my meal as it keeps me stable and energized.
  4. Sea Salt. My chinese doctor taught me that salt has every memory of the earth in every granule and with this every element needed to survive. I try not to overindulge, just a sprinkle does the trick.
  5. Spices: I like to experiment with new spices as well as to use my old-time favorites, such as nutmeg, cinnamon, and ginger. Spices has so many benefits and pack a powerful dose of goodness in just a pinch.

Why I have gone missing!

Hi friends! I wanted to check in and share why I have gone MIA the last two months. 

So, I have been preparing for a preconception conference I am holding here in Hong Kong next month and have gotten swept away in all the details. For those of you that want to check out the site it is called Before My Baby, and is about preparing for parenthood. 

That being said not one day passes that I don’t look at my meals and think, “I have got to photograph and share this.” Meals are therapeutic on so many levels and I feel guided to share the ease in healthy cooking with others. I remember when I was in my twenties and had no idea how easy it was to make food from scratch. I would buy every mix available so I just had to add hot water. Today I find it easier to throw a few whole ingredients in a bowl, give them a sir and then put them in the oven- it really can be that easy. 

Here are the pancakes I just made for breakfast-only a cup of ground up GF oats, a third cup of chia seeds and a splash of water. I cooked them with coconut oil and topped with raw unfiltered honey, and berries. Maple syrup or coconut sugar  work too if you are vegan. So divine the whole family ate them, every last bite.