It has been brought to my attention (thanks Brit!) that some of the ingredients I’ve mentioned in the first recipe may not be familiar to everyone. So, I’m going to tackle four that I think may be new to most people. I’ll give you the 411, including what it is, why it’s good, what kind to get, and where to get it. Hope this helps, and keep the comments coming!
Agave Nectar- What is it?
Agave nectar is a natural sweetener that comes from the agave plant (which is also used to make tequila). It is 1.4-1.6 times sweeter than sugar, and contains no bleach like sugar, and is far less refined. It dissolves quite quickly, and can replace sugar in any recipe. Keep in mind since it is sweeter, you will not need as much agave as you would sugar.
Why should I use it?
The greatest advantage is that agave, while being a real sugar made up of glucose and fructose, has a significantly lower glycemic index compared to refined sugars. Granulated sugar has a GI in the high 60’s, while agave usually clocks in just under 30. This is great for people watching their weight, because foods with a GI under 55 are less likely to trigger the body’s fat storing mechanisms- yay! What’s more, this low GI makes it a diabetic friendly sugar substance. Of course, it must be used in moderation, like all sweeteners, but it is far less likely than refined sugars to make blood sugar spike. What’s more, agave is the ultimate vegan sweetener because it is not filtered with animal bone char as is very common with brown and white sugar-ewwww!
What kind should I get?
Agave nectar comes in light, medium, and dark, with light having the most neutral taste. Medium and dark possess more of a caramel flavor that is quite enjoyable. I recommend the light agave for delicate tasting foods, but don’t be afraid of the darker varieties- they’re great in cookies and lends a nice flavor to vanilla cakes!
Where can I get it?
Any health food store such as Choices or Whole foods carries agave, and you are looking at 8-12 dollars for smaller bottle, and 12-15 dollars for a bigger bottle. However, if you live in Vancouver, I HIGHLY recommend checking out Body Energy Club downtown on Davie and Howe- generally speaking, they sell a number of health related products at 5-20 dollars cheaper than anywhere else I have scoped. If you live out of town, you can order from them online at bodyenergyclub.ca. Also, they have a great reward program set up where after spending a certain amount of money (I think it’s $500) you get $20 off your next purchase, just for shopping there. And who doesn’t like saving money?
Coconut Oil- What is it?
Exactly what it sounds like- a oil that is produced when the flesh of the coconut is pressed. This process removes the fibre and leaves an oil that is often referred to as butter because it is solid at temperatures below 80 degrees Fahrenheit. It doesn’t taste strongly of coconut as one might expect, and looses any hint of coconut taste when it is heated.
Why should I use it?
Because coconut oil is a saturated fat, many people fear and write it off. But truth be told, this is a very unique substance that has benefits abound. First of all, coconut oil is rich in medium chain triglycerides (about 65%), also as known as MCTs. Because of this, even though it is a saturated fat, the body processes it differently. It takes very little effort for the body to digest this oil, and further the MCTs are utilized in the liver. This means that the liver converts them into energy within moments of them being consumed. So, instead of storing the fat, you are actually burning it. This also leads to an increase in metabolic rate, which aids in weight loss- sweet right? Further, when heat is applied to other oils the fat molecules become damaged, which causes mega drama in your body, including contribution to degenerative diseases such as cancer and heart disease. Yuck! Coconut oil stays stable at high heats and does not convert to a trans fat. A number of studies have even found that coconut oil DOES NOT increase blood cholesterol or LDL cholesterol, but DOES increase beneficial HDL cholesterol. It also contains lauric acid which the body converts to monolaurin, and this may help fight bacteria and viruses. Some experts say that it improves nutrient absorption, skin conditions, digestive disorders, metabolism, immunity, and hair and skin health, but more studies need to be done before anything conclusive can be stated. There is a plethora of information out there on how coconut oil is processed in the body and all its benefits, so why not read up on some of it if you’re still not convinced? What have you got to lose?
What kind should I get?
Not all coconut oils are created equal. Quality is truly important here, and you want to get always get a raw, extra virgin coconut oil. First, always go for virgin or extra virgin oil. This means it is made from fresh, mature kernels of coconut, as opposed to heavily processed and dried coconut meat known as copra. This also ensures that it has not undergone chemical refining, deodorizing, and bleaching, and no alteration of the natural oil. Next, choosing a raw oil means that the oil has not been subjected to any kind of heat, which some people believe gives a superior taste and quality to the oil, not to mention making it more beneficial because there is no damage whatsoever to the molecules, which means you are getting all the benefits of coconut oil at their absolute purest and best, next to eating a raw coconut straight up (which, lest’s face it, most people do not do on a day to day basis).
Where can I get it?
First, I cannot stress enough how important quality is here. Do not buy a second press coconut oil, as this is void of pretty much all nutrients, and is heavily processed, leaving very little value to the product you are buying. Good extra virgin coconut oil is available at any health food store, such as Choices or Whole Foods, but again I recommend Body Energy Club. A 908 gram tub goes for $24.99 there, compared to more like $15-20 for half that amount at Choices.
Spelt Flour- What is it?
Spelt is a type of wheat that has been around since 5000 BC. It is a covered wheat which means that the hull remains attached to the kernel after harvest. It has a pleasant, mild, nutty flavor more detectable when enjoying the grain in tack, versus once it has been milled into flour.
Why should I use it?
Spelt is an ancient grain which means it has not been altered by crossing techniques or genetic modification. It is full of energy producing B vitamins which the body needs, and it also has 30% more protein than standard whole wheat. It is important to note that spelt is NOT gluten free, but its gluten content is considerably smaller than whole wheat. Because of this, many people find it much easier to digest, and for those who suffer from IBS or suffering from a wheat allergy, spelt might be gentler on the stomach than processed white flour.
What kind should I get?
Spelt flour comes in two forms: Whole and light. Whole, sometimes just referred to as spelt flour, is comparable to whole wheat flour, but tends to be a bit dryer, so it does well in things like banana or zucchini bread because they are quite moist. Light spelt is more like white flour, and some people like to mix the two for things like cakes and cookies. However, light spelt has been processed and a good part of the fibre has been removed. Personally, I always just buy whole spelt and mix it with kamut flour, which I will discuss next. Spelt in its whole grain form is worth trying as well- it is chewy and have a very nice mild flavor comparable to brown rice and can be cooked just like rice. It’s also great cooled and added to salad.
Where can I get it?
Again, all good health food stores carry this product. At Choices you can buy it pre-packaged in the bulk section, and this seems to be the best bang for your buck that I have found. It is also sold by companies like Anita’s Organic or Bob’s Red Mill, which I usually buy only if they are on sale.
Kamut Flour- What is it?
Like spelt, kamut is an ancient grain that has not been hybridized. It has a very slight, sweet, taste, and can be used to bake pretty much anything you would use regular flour for.
Why Should I use it?
Not only does kamut have 40% more protein than regular wheat, it also contains 65% more amino acids. It is also rich in minerals like zinc and magnesium, vitamin Bs and vitamin E, and unsaturated fatty acids. It’s great for energy as well, so if you lead an active lifestyle, eating things made with kamut kernels or flour can give you that extra push you may be missing. While it contains a small amount of gluten, it is easy to digest and is not refined or bleached, thus retaining and delivering to you all its wondrous nutritional qualities. Kamut is also grown organically because it does extremely well in these conditions.
What kind should I get?
I am only aware of one type of kamut flour, but it can also be bought in its whole grain form (kernels) and also as flakes. For baking, I always use kamut, usually mixed with spelt, rice, buckwheat, or chickpea (chana) flour. The kernels are great in salads or in soups, and can also be eaten on their own, like rice or a hot cereal. Try mixing them with berries and maple syrup for a yummy change to your morning routine!
Where can I get it?
This is sold just like spelt at Choices of Whole Foods in the bulk section or in the baking section by the brands mentioned above. It is becoming more and more common in North America, and I have seen it in smaller produce and deli stores around Vancouver. If your store doesn’t carry this or spelt, ask- they might be willing to order it in and see how it sells.
