Anti-Inflammatory Banana Bread

Ahhh Spring is in the air (or at least it should be!) and it's time to get rid of those cobwebs and surplus things around the house with some spring cleaning. But have you ever thought our bodies may also need a spring cleaning to stretch out those joints and muscles and aches and pains that have been harbouring within through the winter?

Whether you've had a cold or joint pains, inflammation is so common and lately I have become a bit of an obsessive about boosting my immunity and reducing inflammation. The one spice that speaks (or shouts, depending on how many clinical studies you have read) is Turmeric! I have been using it a lot (well more than usual for a Spice Queen!) in Golden Milk and more recently in the sweeter things in life.

We all know that sugar is an inflammatory food but, like anyone, I get cravings for that something sweet or  even cake, so I decided that I needed to face my baking demons (I am not a baker at all) to create something that would satisfy the craving but also use ingredients that help against inflammation.

Bananas, Nuts, Spices including True or Ceylon Cinnamon, Gluten Free flour and no refined sugars and voila, here's a banana bread that is both guilt free and tasty!

ANTI-INFLAMMATORY BANANA BREAD

Gluten Free; Dairy Free; Vegan ; Sugar Free

Ingredients:
2 cups Almond Milk (unsweetened)
2 frozen or really ripe bananas
3 Tbsp Apple Sauce (unsweetened)
1/2 tsp Vanilla Extract
1 cup Gluten Free All Purpose Flour (I used Bob's Red Mill)
1/2 tsp Baking Soda (aluminium free)
1 Tbsp Chia Seeds
1/2 tsp Spice Sanctuary Cardamom Ground
1/4 tsp Spice Sanctuary True Cinnamon
1/4 cup finely chopped walnut pieces
1 Tbsp Coconut Oil
1/2 Tsp Spice Sanctuary Turmeric
6 twists of Spice Sanctuary Peppermill Pizzazz Spice Blend (or 1/4 tsp if manually grinding)

How to Make:

1. Preheat the oven to 400F and grease a loaf pan with some melted coconut oil or line with parchment paper.
2. In a mixing bowl, mash the bananas and add in the wet ingredients: almond milk, apple sauce and vanilla extract and mix well.
3. In another bowl, mix together all the dry ingredients except for the coconut oil, turmeric and peppermill pizzazz.
4. Slowly combine the dry ingredients in with the wet until you get a fairly thick batter.
5. Melt the coconut oil and add in the turmeric and peppermill mix into the oil and combine well so that the anti-inflammatory properties get to work.
6. Now, add in the turmeric mixture into the batter and fold in really well.
7. Transfer the mixture into the loaf pan and bake in the oven for around 30 minutes or until a skewer comes out clean.
8. Allow the bread to cool before turning out. If you're feeling adventurous, you can ice the bread with my chocolate dipper sauce.

How to Enjoy:

You can cut into slices or squares and enjoy this guilt free with a cup of Golden Milk for a real turmeric boost or with any herbal tea!

Cinnamon Sweetheart Pancakes

One week away from Valentine's Day and I was invited back to Global Calgary to talk cinnamon and showcase a healthy pancake recipe perfect for sharing with your sweetheart!

There are a multitude of reasons why we should be incorporating more cinnamon into our diets but very few people know the differences between different types of cinnamon and which one is actually better for you. True Cinnamon is our bestselling spice and always receives stellar reviews from customers. To find out why you need it, click here to watch the segment and read more here.

 

It's time to share that recipe so that you can plan an extra sweet and healthy Valentine's Day breakfast for your sweetheart!

Cinnamon Sweetheart Pancakes
(gluten free)
(makes 12)

1 cup    Brown rice flour
1/2 cup Urad dal flour (found in most Indian grocery stores or ethnic sections in supermarkets)
1/2 Tsp Baking Soda (aluminium free)
1 Tsp    Spice Sanctuary Coorg Bold Cardamom Ground  (a known aphrodisiac)
10        Strawberries, hulled and roughly chopped
400 ml Water
1 Tbsp Cocoa powder (undutched preferably)
1 Tsp   Spice Sanctuary True Cinnamon
1/4 Tsp Spice Sanctuary Sweet Delight Spice Blend (optional)
Coconut oil
Maple Syrup

How to Make:

1. Combine the flours, baking soda and cardamom in a bowl and mix well.

2. In a pan, reduce the strawberries down in about 100ml water on a medium heat until the berries soften and it is almost a puree consistency. 

3. Add the reduced strawberries into the dry mixture and add the remaining water and whisk into a smooth fairly thick batter. If you need to add more water, do so.

4. Lightly grease the inside of your heart moulds, if using, and heat a little coconut oil in a non stick frying pan on a medium heat. Ladle enough batter to fill up the mould or one ladle to make a round pancake. 

5. As soon as the outer edges start browning and you see holes perforating through, gently flip pancakes over. If you are using a mold, gently prize the edges away from the mold, lift the mold away before flipping the pancake.

6. Cook the pancake for another minute or so. Repeat until all the batter is used up. The batter will also keep in the fridge for a few days.

How to Enjoy:

When you are ready to serve, mix together the cocoa powder and remaining spices, using a sieve, sift the mixture generously over the pancakes and drizzle with some maple syrup.

Happy Valentine's Day!!

8 Hidden Truths About Additives in (Organic) Spices

When you go to buy eggs in the grocery store, you do not expect to read the ingredients label to find anything other than eggs listed in it so why should it be any different for spices and seasonings?

If there is one thing in the spice industry that both frustrates and saddens me the most, it has to be the amount of non-spice ingredients companies feel they have to add into spices and blends in the name of "preservatives" when it is probably just another profit enhancing move.

I was perhaps quite naive when I started my company, Spice Sanctuary, as it did not even occur to me to include any non spice ingredients into the blends that I created. Yet this is common practice across North America and something many consumers may not even be aware of.

Before I go into the nasties present in so many spices, it is worth noting that for organic spices and even non-GMO spices, only 95% of the ingredients need to be certified organic or non-GMO and so the other 5% can be non organic or GMO leaving room for the nasties to creep in yet the product is still considered an organic product or non-GMO as the case may be.

I have taken a sample of Canadian and US companies offering both conventional and organic spices and blends within Canada to seek out the hidden truths everyone should know.

1. Silicon Dioxide

Silicon Dioxide is usually synthetically produced and is an additive in spices to act as an anti-caking agent to absorb moisture and prevent clumping. There should be no need to add this in at all because if the quality of spices is high and they are fresh and meet all Health Canada requirements, there will be no clumping. 

2. Citric Acid

When you think of citric acid you might think of lemon or lime acting as a preservative but no, this is far from a derivative of something so natural. Citric acid is in fact produced synthetically using ingredients such as sugar, beets, corn - in other words the most common offenders of genetically modified foods. The rationale for adding it to spices is to act as a preservative but again I bring the Devil's Advocate out of the closet and ask why is this needed if you are getting the freshest best spices? Even the Globe & Mail had something to say about its unsavoury production!

3. Hydrogenated Cottonseed Oil

Essentially an oil extracted from the seeds of the cotton plant (a common GMO), it is yet another additive found in spices such as cinnamon to extend shelf life. Cinnamon is one of the most used spices in North America yet companies feel the need to extend its shelf life? 

4. Maltodextrin

Maltodextrin is yet another synthetically produced additive, this time to act as a thickening agent or some sort of sugar substitute. Ironically, it is made from starches and contains glucose in its composition and results in a high glycemic index of 85-105. The starches used to make it are usually corn based (a common GMO).  Healthwise, it is said to deplete the body of vitamins and cause other issues too.

5. Sugar

Spices and herbs are so often marketed as healthy alternatives to flavouring food with sugar and salt yet there are many seasonings (organic and not) that go on to contain sugar. The convenience that blends and seasonings bring may mean that consumers then don't have to think about adding sugar and salt when using it but in reality I wonder if they still go on to season it further?

6. Salt

Admittedly sea salt is better than table salt but again the contradictions in marketing spices and herbs as healthier alternatives to high sodium intake sends confusing messages to the consumer. If the blends and seasonings are well balanced and developed, there should be no need to add in salt and probably better to leave it to the consumer to manage their own intake.

7. Natural Smoke Flavour & Spice Extractive

I have to admit, as resourceful as I may be, even I don't know what exactly this means, how these are produced, whether they have any adverse effects and what they really add to any spice seasoning. Again, I go back to my fundamental belief that spices and herbs are natural food ingredients and if they are the best quality then their flavour should not require any further modifications or additions.

8. Ethoxyquin

I think this extract from Wikipedia says it all about this E324 additive/preservative:

"Ethoxyquin has been shown to be slightly toxic to fish.

Ethoxyquin is not permitted for use in Australian foods nor is it approved for use within in the European Union. It is an approved food additive in the United States."

As sad as it is, I encourage you to read the labels and ingredient lists of the spices you buy as it is clear not all spices are created equal and organic is definitely not enough when it comes to flavouring your food with the beautiful spices and herbs our planet has been blessed with.

7 Amazing Warming Spices to Use This Winter!

Last Saturday, I made my second TV appearance on Canadian television which was very exciting!

This time, the theme was winter warming spices. I am all about versatility when it comes to everything, especially food and so what better way to showcase 7 amazing warming spices in a dish that  can then be deconstructed and made into at least 3 other dishes too! I have included the recipe below.

Here are the 7 spices I used and a brief description of why they will help you get through winter!

1. Cinnamon

This beautiful spice is known to create internal heat, improve blood circulation as well as lower blood sugar levels. Make sure it is True Cinnamon you are using though!

2. Cumin Seeds

Naturally high in Vitamin C, this earthy aromatic spice has been long used to help ward off colds and coughs. Cumin Seeds are also high in iron so helping to improve energy too.

3. Cardamom

My favourite spice of all time can be used in savory and sweet dishes. Excellent as a digestive aid and also helps to open up the respiratory channels. Add crushed pods to rice or grind the seeds and add to desserts, fruit salads, nut butters.

4. Red Chili

Chili, as you might expect, raises body heat but also helps with increasing metabolism and acts as an anti bacterial. Chilis are also naturally high in Vitamin A and C so another great winter spice!

5. Cloves

Cloves are known to improve blood circulation and ease digestion too. Great to steep in a tea or infuse into a rice or dessert dish. Remember my tip for good quality: because the volatile oils are predominantly in the heads, make sure the heads are intact and they should float vertically in warm or hot water.

6. Nutmeg

Nutmeg is extremely warming but needs to be used in small quantities and it should be tested for aflatoxin and ochratoxin at source if possible.

7. Nigella Seeds

Nigella seeds (aka Kalonji seeds) are universally versatile. Add into salad dressings, yogurt dishes, rice, roasted veggies or onto lean meats and into stews and curries and dips. It has the most powerful plant based antioxidant compound in it so one to have in your spice cupboard for sure!

Why not grind a little bit of each of the above spices for a unique winter Garam Masala!!

Warm Apple & Butternut Squash Salad

(serves 2) (Gluten Free)(Vegan) 

 

2 cups  Butternut squash, cut into 1” cubes 
1/4 tsp Spice Sanctuary Red Chili Ground
1 tsp     Spice Sanctuary Cumin Seeds

1/2 tsp Spice Sanctuary Nigella Seeds
1 Tbsp  Grapeseed or olive oil
2 Tbsp  Coconut Oil
8           Spice Sanctuary Cloves      

1     Golden Delicious Apple, skin on but cut into small 1” cubes 
1 tsp    Spice Sanctuary True Cinnamon
1/4 tsp Spice Sanctuary Nutmeg Ground
1/2 tsp Spice Sanctuary Cardamom Seeds, Ground

1 Tbsp  Hemp Seeds
Pomegranate arils and parsley to garnish (optional)
Method:

1.     Preheat the oven to 400F. In a bowl, coat the squash with the red chili ground, cumin seeds and nigella seeds first before adding in the oil and mixing it all well. Season with a little sea salt before transferring onto a baking sheet and roasting in the oven for about 30 minutes until you can put a skewer through them with little effort. Make sure you turn them over every 10 minutes to ensure they do not brown too much.

2.     Meanwhile, in a pan, heat the coconut oil on a medium heat. Add in the cloves and allow them to simmer in the oil for a minute or so to allow the volatile oils to release. You should be able to smell the cloves at this point.

3.     Then add in the apple cubes and gently cook for a couple more minutes.

4.     Next, add in the remaining spices and continue to cook down until they just begin to soften, usually only another couple of minutes. There should be some residual spiced sauce left.

5.     Transfer the butternut squash and cooked apples into serving bowl. Sprinkle in the hemp seeds for a protein boost and toss well so that the sweetness of the apples melds with the heat in the squash. Drizzle over any remaining spiced coconut oil and garnish with some chopped parsley and pomegranate arils and enjoy immediately.

Other Deconstructed Dishes:

1.     To make a delicious heartwarming soup, add 1/2 cup of coconut milk and 1 cup of water into a blender together with the cooked apples, squash and hemp seed and blend until smooth. Heat again prior to serving.

2.     Use just the cooked apples for a smoothie or breakfast dish or cook down further to make a spiced apple pie filling or reduce even further for a sugar free applesauce.

3.     Add just the cooked squash to curries or stir fries. Or serve the squash as a side to any dinner.

Bon Appetit!

10 Back-To-School Spices & Herbs for Lunchboxes

Looking for inspiration to make the kids' lunchboxes more interesting and varied? Want to start introducing your kids to spices in their meals? Want to aid their digestion and boost the antioxidants in their meals?

We've put together just a handful of suggestions on how to incorporate spices more into your kids' diets and make their lunchboxes so delicious they'll come back empty every day!

Sandwich Spreads

• Pureed Avocado with garlic, salt and pepper
• Fruit chia jams with a hint of cardamom to ease digestion
• Hummus with cumin or even a more traditional Moroccan spice blend in it
• Pesto with some nigella seeds added into the mix

Snacks

• Peanut Butter mixed with some True Cinnamon with Apple Slices
• Fruit Salad with a Maple Syrup and Sweet Delight Spice Blend dressing
• Banana Bread using some aflatoxin free nutmeg

Drinks

• Flavoured Water with fresh Mint & Cucumber
• Mango smoothie with a hint of cardamom
• Fresh pressed Pineapple Juice with black pepper
• Orange juice mixed with a little ginger and nutmeg

There you have it.. at least 10 spices and herbs you can easily use to tasty up your children's lunchboxes!

Spicy Christmas Beverages

When we think of the Holiday Season, food always comes to mind but it's always a good idea to have a couple of drink recipes to hand to toast the festivities. I have created the following two recipes which can be served hot after dinner or late evening in front of the fireplace or made in advance and chilled to be sipped as an aperitif or as part of an alcoholic cocktail.

Click on the recipe sheet below to view in larger format. Try them out and let us know what other ways you served them!

The Value of True Cinnamon

Ahh..Cinnamon. The warming, sweet and delicious spice that is known for its potential to help balance blood sugar levels, lower cholesterol and fight against yeast infections among other conditions.

Like with most things, the better the quality, the more effective and functional it will be. Cinnamon is no different. In North America, there is no need to distinguish true cinnamon from another variety of cinnamon which is more inferior. The quality difference also defines the potential impact on health. Studies have consistently found that Cassia cinnamon has significantly more couramin levels than True or Ceylon Cinnamon. Couramin in high doses can cause liver damage and potentially issues for blood clotting. In one study, On average, cassia cinnamon powder contained up to 63 times more coumarin than Ceylon cinnamon powder and cassia cinnamon sticks contained 18 times more coumarin than Ceylon sticks.

Sadly, you only need a little bit of Cassia to reach your tolerable daily limit (TDI). A more recent study in Germany found that, for an adult with a body weight of 60 kg, the TDI is reached, if 2 g of Cassia cinnamon with average coumarin content are consumed per day. For an infant with a body weight of 15 kg, this is the case if 0.5 g of Cassia cinnamon with average coumarin content are consumed per day. Consumers who frequently eat large quantities of cinnamon as a spice should therefore opt for the low-coumarin True cinnamon. True Cinnamon is more expensive but clearly better for you.

 Here are some ways to tell the difference:

Name

The real Cinnamon is more commonly known and sold as True Cinnamon or Ceylon Cinnamon to differentiate it from all other varieties.

 Botanical Name

True Cinnamon is derived from Cinnamom Zeylanicum or Verum  and is usually grown in Sri Lanka or India whereas other Cinnamon could be from China, Indonesia or Vietnam is usually a derivative of Cassia, often known as Saigon Cinnamon or Chinese Cinnamon. In North America, Cassia can be called Cinnamon, hence the consumer confusion that arises.

Colour

True Cinnamon (below top) is usually light brown to pale tan whereas Cassia (below bottom) is usually much darker, verging on a reddish brown colour. Both forms of Cinnamon can be bought in quills, bark or ground form.

Categorization & Taste

If you look at our grades of taste profiles for spices (hot, pungent, tangy, sweet & mild), the true cinnamon would be a sweet spice. True Cinnamon in its ground form is very dusty in texture and still light in colour. It is sweet smelling and has woody undertones with no lingering bitterness or pungency. By comparison, Cassia is slightly coarser in texture and does have a slight bitterness to it and the powder is darker and redder.

Quick Tips for Everyday Use

Here are some ways to incorporate True Cinnamon into your diet:

1. Breakfast: Add 1/2 teaspoon to smoothies, spread on toast, add to granola
2. Snacks: Sprinkle a little on fruits like apples, pears, bananas,
3. Treats: Sprinkle a little over ice-cream or in a chocolate sauce
4. Savoury: Cinnamon pairs really well with Chili so try adding a little bit to curries and any Mexican dish!

Know what you buy and why you are buying it before you buy it.