sweet potato muffins

Sweet Potato Protein Muffins

Last night social media and left over sweet potatoes came together and we enjoyed delicious sweet potato protein muffins thanks to a timely posting by Joy McCarthy of Joyous Health.  I followed her recipe in every way except for the type protein powder used. I used NaturePro Grass-Fed Australian Vanilla Whey protein and it definitely worked out just fine!

These muffins contain complex carbohydrates and fiber from the sweet potatoes, good fats from the coconut oil and protein, vitamins and minerals from the eggs and protein powder.  Even the sweetener, maple syrup, offers a host of naturally occurring minerals. Not your everyday sweet treat!

I do recommend making your own almond milk to use in this recipe.  Store bought almond milk, in most cases, contains added ingredients that you just don’t want to be consuming.  And making your own almond milk is easy and extremely cost effective. You can find the recipe for almond milk right here.

Here is Joy’s recipe.  You can enjoy these muffins for breakfast, as a mid-day snack, quite honestly whenever you get a hankering for a little sweet treat.

I got 12 muffins from this mixture.

Sweet Potato Protein Muffins


Joy McCarthy of Joyous Health

  1. 1/2 cup coconut flour
  2. ¼ cup Vanilla protein powder
  3. 2 tsp baking powder
  4. 2 tsp ground cinnamon
  5. 1/4 tsp fine sea salt
  6. 2/3 cup sweet potato puree
  7. 1/3 cup maple syrup
  8. 1/2 cup coconut oil, melted
  9. 5 eggs, whisked
  10. 3/4 cup almond milk
  1. Combine all the dry ingredients in a large mixing bowl. In a separate bowl, whisk together the wet ingredients.
  2. Then add the wet to the dry ingredients.
  3. Place batter into muffin tin cups.
  4. Bake at 180 degrees C for 30-35 minutes or until a fork inserted into the middle of the muffin comes out clean.



Roasted Cauliflower with Sun-dried Tomatoes and Capers


Cauliflower is a versatile vegetable that has a host of health benefits.  It is a great source of Vitamin C and a good source of manganese and dietary fiber.

Cauliflower is a member of the cruciferous family of vegetables along with others such as broccoli, kale, bok choy, cabbage and brussels sprout.  Cruciferous vegetables have antioxidant nutrients that help boost Phase 1 of liver detoxification and sulfur containing nutrients to boost Phase 2 of liver detox.

Cruciferous vegetables also contain indole-3-carbinol (I3C).  I3C is the result of the breakdown of indole-3-glucosinolate through cutting, chewing or light cooking.  A great deal of research has been done indicating anti-cancer properties of I3C with various cancers such as prostate and breast cancers.

Cauliflower is one of my favourite vegetables. It can be used in so many ways from dips to pizza crusts.  Its mild flavour lends itself to the use of many different ingredients.

This particular one was a hit with my family so I thought I would pass it alone.


Roasted Cauliflower with Sun-dried Tomatoes and Capers

Serves 4

1 Head of Cauliflower cut into florets

5 Anchovy Fillets

½ cup Sun-dried tomatoes

4 TBSP Melted Coconut Oil

2 TBSP Capers

4 Cloves of Sliced Garlic

Salt and Pepper to taster

Juice of ½ a lemon


Preheat oven to 220C.

Toss together florets, sundried tomatoes, coconut oil, capers, garlic, salt and pepper then put mixture on roasting pan.

Cook for about 20 minutes or until cauliflower is tender.

Put cauliflower mixture in to serving bowl and sprinkle with lemon juice.

Serve immediately.

Tips for Detoxifying Your Body After Chemotherapy and Radiation Treatments

Once you are strong enough, detoxifying your body after cancer treatment is an essential part of your healing journey.   Chemotherapy and radiation can overload your system with excess toxins as can the residue of dead cancer cells.  Here I have listed what I feel are the key first steps in the detoxification process.

Eliminate junk food and eat a whole foods diet

Not only is this the essential element of any detoxification process, it is the first place to begin when rebuilding your immune system, the key to remaining cancer free.  I strongly suggest eating an all-organic diet.  To begin the process of converting to an organic diet, refer to the “Clean 15, Dirty Dozen” which lists the foods most and least affected by pesticide contamination.

Maintain Hydration

Consuming water greatly aids in the detoxification process after treatment.  Ensure that your water is filtered to eliminate possible toxins that your water may contain.  Herbal teas are also wonderful to help the cleansing process. Examples include Dandelion Root tea that aids in liver detoxification and Green Tea.  Green Tea contains the catechin Epigallocatechin Gallate (EGCG) as well as other polyphenols which help rid your body of free radicals.


Consuming fresh-pressed juices floods your body with easily digestible nutrients that help flush away toxins and heal damaged tissue.  When it comes to diet, juicing may be the most beneficial food for detoxifying.  It is important to gradually introduce juicing in to your diet.  As mentioned, juicing floods the system with nutrients that can be very detoxifying.  Gradually introducing juices allows your detoxification process to run smoothly by not overwhelming your system.

I would like to note that although the benefits of juicing fruits and vegetables are great, juicing does eliminate the bulk of fiber content from these foods

Maintain adequate fiber in your diet.

  • Fiber slows down digestion with the result that glucose enters our system gradually reducing spikes in blood sugar.
  • Fiber absorbs toxins and aids in their elimination.
  • Fiber is essential for a healthy gut flora.  A diet rich in fruits, vegetables and legumes is essential for adequate fiber intake.


Exercise stimulates your body increasing blood flow rate and aiding lymphatic circulation.  This in turn aids in detoxification. Exercising also helps to keep weight within an ideal range.  Excess fat may harbour unwanted toxins.  Rebounding, walking, yoga and Tia Chi are examples of good exercises to take part in after treatments as you build back your strength.

Detoxifying Baths

A detox bath is one of the easiest and most enjoyable therapies to encourage the body to eliminate toxins.   A simple recipe is one part Epsom Salt (Magnesium Sulfate) with 2 parts Baking Soda (sodium bicarbonate) added to warm running water.


During sleep the body repairs, rejuvenates and detoxifies.  Aiming for 7-8 hours of good sleep each night will greatly aid the detoxification process.

Detoxifying your Environment

Skin care products and household cleaning products are laden with toxins.  Consider replacing these with natural products. Remember that toxins enter our system in many ways including through breathing and by penetrating our skin. I also highly recommend replacing your plastic storage containers in favour of glassware.

Try incorporating as many of these detoxifying tips in to your healing protocol as they will help to relieve many symptoms of toxic load including fatigue, digestive issues and headaches.









Eating Certain Nuts may Fight Cancer

Nuts as a whole offer a good source of essential fatty acids, protein and fiber as well as vitamins and minerals. Unless allergies are a concern, they are always a component of my dietary recommendations.

Nature has provided nuts, as well as seeds and legumes, with defense mechanisms intended to allow them to grow until maturity. Enzyme inhibitors and phytic acids are 2 such mechanisms that can strain digestion and cause malabsorption of nutrients. Soaking nuts, as well as seeds and legumes allows for the breakdown of the phytic acids as well as encouraging the production of beneficial enzymes thus rendering them much more bioavailable to us.

The process is an easy one. Cover nuts with good quality water and let sit, covered for 12-24 hours. After elapsed time, rinse nuts well and they are ready to be consumed or used in recipes. You can also dehydrate them to remove the added moisture.

As a disease targeting food, specific types of nuts appear to offer nutrient profiles more beneficial for impeding cancer growth than their common counterparts. In the video  that I have posted here, courtesy of NutritionFacts.org, Michael McGregor M.D. (@nutrition_facts) provides research that indicates that the stars in the nut family for fighting cancer are walnuts and pecans.

#nuts #cancer #nutrition

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It’s that Chestnut time of year!

Ah the smell of roasted chestnuts! It’s a tradition that awakens the Christmas senses. Chestnuts are not like most of their tree nut counterparts. Most nuts are low in carbohydrates and higher in protein and fats. These little morsel packets however are higher in complex carbohydrates then their tree nut relatives. They contain approximately 45 grams per 3-ounce serving, which equates to about 3 chestnuts.

Chestnuts contain both soluble and insoluble fiber making them a nice addition for gut health. They contain the minerals manganese, potassium, copper, phosphorus, magnesium and iron. Looking at their vitamin content, it’s mainly vitamin C, but they also contain vitamin B6, thiamin, folate, and riboflavin.

The process of roasting the chestnut is to release the sugar content thereby sweetening its flavour.

Roasted Chestnuts

  • Preheat your oven to 425F/220C.
  • Start by wiping the chestnuts off with a damp towel. Then on a cutting board, with the flat side of the nut down, cut an X in to the chestnut. This will allow the steam to escape.
  • Place the cut chestnuts in the oven on a baking tray and allow to cook for approximately 30 minutes.
  • You will be able to tell that they are done when the shell pops open and the chestnut is a nice golden brown colour.

Put a bowlful in the middle of your table allowing everyone to smack and peel their own. It’s a big part of the pleasure of eating them!