Nutso-sweet: coconut sugar & MORSELICIOUS carrot cake recipe

April 15, 2013 by 8 Comments
HAPPY MORSELICIOUS-NUTSO-SWEET Monday!
Hope you all had a fantastic weekend!
Anything exciting you’d like to share? Please post your comments and are you in for a tasty treat!  My wonderful sister was in town for a MORSELICIOUS visit and she took ALL new product shots of Mac-n-Mo’s. Please visit and check out our new prices & party packs!  http://shop.macnmos.com/main.sc
Thanks, Sis”TOR!” Photos NOW & THEN:
nerds 4-13-13
Mo & Seana with pugs
Lauren O’Connor, my partner-in-MORSELCIOUS NUTSO-SWEETness, created a carrot cake recipe using Mac-n-Mo’s MORSELICIOUS Mix and OMG! YUM!
Nutrisavvy, Lauren O'Connor with Mac-n-Mo's

Nutrisavvy, Lauren O’Connor with Mac-n-Mo’s

Today’s question is from one of my amazing MORSELITES!
Please keep your questions and suggestions coming. We LOOOVE hearing from you and finding answers to your questions.
Q: What’s all the hype about Coconut Sugar? Is it really a better alternative?

A: Coconut sugar is derived from the sap of the coconut flower buds. These buds are what provides the nutrients to the growing coconut. You may have heard all the wonderful nutritional benefits of coconut and its by-products such as coconut oil, coconut milk and coconut water.

Also known as palm sugar, this sweetener is natural, and not concocted in a lab. It is made purely from the sweet watery sap of the flower buds of fresh coconut. Because it is unrefined and minimally processed, it is a great alternative to other sugarcane based sweeteners such as refined white sugar, brown sugar, turbinado sugar, sucanat sugar and molasses.

According to tests in Philippines, USA, Japan and Australia, coconut sugar has a lower glycemic index than sugarcane-based sweeteners which means it will not trigger a dramatic spike in blood sugars. It is classified with a 34-54 GI (glycemic index) which is considered the LOW end of glycemic range.

The vitamins and minerals contained in the sugar include calcium, magnesium, potassium, zinc, iron, copper, manganese, phosphorus – all important for the body’s proper functioning. Maple syrup another natural sap-based alternative, contains important nutrients such as these but may have a slightly higher GI. Note that coconut sugar is also rich in amino acids, making up proteins, the building blocks for your bodies cells, organs and structures. Thus it is not a completely empty-caloried food. But because it is not a fruit, and only the sap from the plant, it is considered an added sugar. According to the American Heart Association, women should limit added sugars to 6 tsp / day. So it is important to use in moderation.

Nutso-Sweet Tip: Cut the sugar in recipes by half and substitute refined white sugar or honey (both higher in the glycemic index than coconut sugar) with coconut sugar. I’ve already done that for this Morselicious Gluten-Free Carrot Cake recipe. Enjoy!

I enjoy Mac-n-Mo’s morsels – they are delicately sweet, but not too sweet and contain nothing but wholesome ingredients. With no added salt or sugar (or sugar alcohols), these treats definitely are a “Nutri-Savvy’s Pick“! You can buy the ready-made morsels at health food stores such as Lassens and Erewhon, or make your own using the Morselicious Mix.

Picture 30Because the mix is so versatile, I often refer to it as the “Bisquick of Good Health”. But make no mistake, there is only quality whole-food based ingredients in this mix and none of the junk. NO salt, NO added sugar, It’s Gluten-Free, GMO-certified and Kosher!

A Baking Experience with Mac-n-Mo’s 

I’ve already used the Morselicious Mix to make my own morsels. It’s easy. Just add water, applesauce or pumpkin puree, and your sweetener of choice (recipe is on the back of the package). They always come out great! Now I wanted to do a little something different. So I decided to make a Morselicious Carrot Cake – well muffins, to be exact.

Below is the yummy Gluten-Free Carrot Cake recipe inspired by glutenfreegoddess.blogspot.com.  Of course I made some revisions, most notably that the “flour replacement” is Mac-n-Mo’s Morselicious mix. I also cut the sugar amount in half. And I used a “star” ingredient – my new fav spice –Star Anise.

I love Mac-n-Mo’s! I highly recommend you try the morsels and the mix. Visithttp://www.macnmos.com

image

Now onto the recipe: 

photo-373

Morselicious Carrot Cake with a Star Ingredient

Ingredients:

  • 1 egg* (NOTE from Mo:  for “FLAX” egg, use 3 Tbsp flax meal & 9 Tbsp water)
  • 2.5 Tbsp of Coconut oil
  • 3 Tbsp + 1 tsp of Coconut Sugar
  • 2 Tbsp of applesauce or pumpkin puree (or non fat Greek yogurt)
  • 1 tsp cinnamon
  • 1/2 tsp star anise (ground)
  • 3 Tbsp Coconut Flakes (unsweetened)
  • 1/2 cup of Carrots
  • 3 Tbsp of Raisins
  • 3 Tbsp of Pecans
  • 1 cup of Mac-n-Mo’s Morselicious Mix
  • 1/2 tsp baking soda (NOTE from Mo:  if you want to avoid the sodium, don’t add)

Preheat oven to 350 degrees. Grease and flour coat a mini muffin tin.

Mix egg*, coconut oil and coconut sugar together until well blended. Beat in applesauce (or pumpkin puree) and spices. Add Morselicious Baking Mix, coconut flakes, carrots, raisins and pecans. Combine well.

Scoop batter into muffin tin and bake for approximately 30-40 minutes or until toothpick inserted comes out clean.

Top with a sprinkling of cinnamon, anise or pistachio. Enjoy!

GF Carrot Cake w macnmos Label

 

Filed Under: Lauren O'Connor-NutriSavvy, Morselicious Recipe, NutsoSweet Tagged With: , , ,

Nutso-Sweet “Kick-the-cleanse”

January 21, 2013 by 2 Comments

Happy NUSTO-SWEET Monday!


Yes, we’ve changed the day from the 3rd Friday to the 3rd Monday of every month. Please keep sending us your questions. We LOVE hearing from you.

Q: What are your thoughts on starting the New Year with a Juice Fast?

In a “Nutso-Sweet” Shell, here’s the scoop from Mo and Lauren:

 Forget the “Fast”, Kick the “Cleanse”

There are so many “cleanses” and juicing programs available. Everyone is rushing for that quick fix – slimming down in 10 days. If it really were that easy… Well it may be, but the problem isn’t losing the weight, it’s maintaining the weight loss. We all have heard about or experienced the re-bound following a dietary “success”. And often times people gain back more weight than they’ve lost. When we “fast” or consume too little over a period of time – our bodies eventually adjust so we can sustain/survive. The metabolism slows and we create energy stores (our fat stores energy) so our bodies can rely on that energy when their is little or no food available. That means that once we start “eating” again, the weight comes right back on.

The thing to remember is that no matter how whole-food based/nutritionally powerful your concoction is, if it isn’t a plan you can realistically stick with for the long term – it probably isn’t a great idea. If you’d like to include a powerhouse juice (lots of green veggies, some fruit and perhaps some added wholesome sources of heart-healthy fiber) into your day, that’s great. Think of it as a power, pick-me-up or for an on-the-go meal perhaps once or twice of week.. But remember unless you can establish a realistic routine that can become a part of your lifestyle,  you may be setting yourself up for failure in the long run.

Cleansing may be necessary for specific conditions, but if you are a relatively healthy individual it should not be necessary. Instead, consider the following:

  1.   Build your lifestyle to include more plant-based foods which naturally contain the antioxidants and wholesome nutrients your body needs
  2.   Limit the highly processed items and incorporate lean proteins (plant or animal depending on your dietary preference).
  3.   Wean yourself gradually to acclimate to a realistic goal of desiring and consuming those foods your body needs (and junking the crap – you know the refined sugar-based products, starchy empty-caloried foods such as cookies, chips and snacky items (and that does include those 100 calorie snack packs and many of those energy bar treats which can contain as much sugar (and junk) as a candy bar). Just like anything, if you kick it all into high gear too quickly, you may lose interest and incentive after only a couple weeks.

You Can Still Incorporate Healthy Juice Blends into Your Heart-Healthy Lifestyle

That being said. There are a lot of great ways to juice. I’ve been using my Vitamix hi-speed blender to make delicious soups, salad dressings and yes, wholesome juices complete with lots of leafy greens, some citrus, ginger, a little bit of green apple and complete with all it’s natural fiber. That’s because it all stays in the blender (pulp and all) processed into a creamy-licious smoothie.

 

Here are some Tips from Mo:

 

I agree with Lauren on the effects of the metabolism yo-yo’s from severe juice cleansing

First of all, if you need a day to JUMP START or RE-CHARGE your habitual over-eating or bad-eating, then by all means, give it a shot for a day, but for many of us, we are better suited to a CLEAN-EATING ritual/lifestyle program.

Digestion begins in the mouth and chewing/eating a clean salad chock-full-o-nuts & veggies gives our bodies proper micro-nutrients and a more sated-fuller feeling.

I’ve created a simple-sample list of clean foods to incorporate on your clean eating/MORSELICIOUS CLEANSE if you choose to go this route:

Greens:

lettuce,

broccoli,

zucchini,

kale,

spinach

beets

carrots

celery

parsley

cilantro

radishes

cabbage

avocado

green apples

kiwi’s

blueberries

bananas

pears

juice of lemon

juice of lime

apple cider vinegar

raw-unsalted nuts

raw-unsalted seeds

The above list is a partial list of my personal favorite clean foods I incorporate in my daily diet and when I say diet, I mean lifestyle.
I am NOT a dieter NOR do I truly believe in fad or crash diets.

Lifestlye choices are lasting and we can wean our taste buds to learn to appreciate and love the taste of REAL CLEAN WHOLE FOODS.

In my MORSELICIOUSLY humble opinion, this is a mo’ lasting life change than a 5 or 10 day juice fast.

Would LOVE to hear your thoughts and suggestions for clean eating tips or a MORSELICIOUS LIFESTYLE path. :)

themorselist.com

 http://nutrisavvysblog.wordpress.com 

 

 

 

Filed Under: Call to Action, Healthy Living Tips, Lauren O'Connor-NutriSavvy, MorseLIST, NutsoSweet Tagged With: , , ,

Nutso-sweet Friday: Chocolate cravings

December 21, 2012 by 4 Comments

Happy Nutso-Sweet Friday! Merry Morseliciousness!

If you are interested in scheduling a complimentary health history consultation with me, I am taking new clients in 2013.  Click here to read about the Health Coach Revolution.  Please contact me at mo@macnmos.com if you or someone you know is interested in a Morselicious reboot! :)
Who’s ready for a lil’ R&R or a cuppa cocoa?
Today’s question comes from our lovely Morselite, Tara S.

Q.  Why do we crave chocolate? Is it purely psychological or is there a physiological connection?
A.  An article suggests that chocolates aphrodisiac reputation stems from its endorphin-releasing phenlethylamine. Endorphins are natural mood lifters. But more interestingly – that chocolate also contains traces of THC (tetrahydrocannobinol). Recognize the “canno” (as in Cannabis). While it’s high isn’t nearly as extreme as that from marijuana, it’s feel good qualities are reason enough to understand why it may be considered an “addictive” substance.

However, according to two other studies chocolate is not addictive, rather it is a response to either or both hormonal and pleasure-sought to relieve pressure or stress. The reasons for choosing to eat chocolate may be based on feeling down, depressed or simply imbalanced. Because chocolate contains phenylethylamine which stimulates the release of endorphins, the temporary “feel-good” sensation is sought out in the form of “craving chocolate”. The fact that chocolate contains sugars is probably why it is hard to stop at one piece of chocolate. Sugar tastes good and provides for a texture that “feels good” in the mouth. The pleasure sensations stimulated by both chocolate and sugar can keep one reaching for more (having a greater desire) for this particularly hard to resist treat.

So the next time you reach for a piece of chocolate, consider your mood, your diet (Is it heavily imbalanced in sugars? The more sugar you eat, the more you desire that sweetness. De-sugar your diet and you’ll eventually desire less.) and your hormones. And then remember your eyes (holding those powerful memories of that heavenly treat). Sometimes that sparks a desire greater than anything else. It becomes implanted in our minds. Perhaps a small piece isn’t a bad idea (every once in a while), so you can spur off those feelings of deprivation (and simply savor, taste and enjoy a small, reasonable treat that won’t blow your diet). But don’t go overboard.

Even I fancy a little dark square of chocolate (possibly infused with herbs/spices) especially when on vacation in San Francisco and passing by an enticingly exquisite chocolate shop I only see once or maybe twice a year. And Mo’s morselicious chocolate chip morsels contain mini bits of that yummy substance. Chocolate isn’t all that bad – consider the antioxidants in the cocoa - but understand the balance. Because most chocolates also contain a lot of sugar and fat, remember to be mindful of how much and how often you consume especially around the holidays where a little chocolate can be found in almost every retail store (and when your shopping for all those holiday gifts, well, that little can become quite a lot).
Mo’s notes:  I LOVE to use UNSWEETENED cocoa and add spices or peppermint oil/extract, fresh mint leaves and create my own MORSELICIOUS cocoa. If you want crunch, add unsweetened cacao nibs and if you must, add a touch of pure stevia. These are GREAT ways SANS sugar to get your chocolate fix.  Here’s a great article from Natural News on the benefits and history of hot chocolate:  http://www.naturalnews.com/038092_hot_chocolate_superfood_health_benefits.html Do you have MORSELICIOUS chocolate recipes you’d like to share with us?  We’d LOVE to hear from you.

Lauren O’Connor, R.D.
Mo, the Morselist
Certified Health Coach
Filed Under: Lauren O'Connor-NutriSavvy, NutsoSweet Tagged With: , , , , , ,

Monk Fruit: What is it? Nutso-Sweet Friday

October 19, 2012 by 12 Comments

Happy NUTSO-SWEET FRIDAY!

Thank you all for your MORSELICIOUS questions for our NUTSO-SWEET posts. Please keep them coming.  Your questions are our NSF (Nutso-Sweet Friday) posts! We’d also love to know, “what is your favorite Fall activity?”  Please share!

Q.  What is MONK FRUIT?

What are the benefits/implications for consuming monk fruit as an alternative sweetener?

A.  From the information I’ve gathered on Monk Fruit, this sugar alternative sounds like a promising option. Less carbs (2g) per serving, low caloric content

(not even enough to constitute a gram), “naturally derived”, no unpleasant aftertaste, and heat stable. It is derived from the actual Monk fruit (shaped like an apple or large lemon, the color of a green pear) found in China. But of course to get this powdered form, it is processed in a lab. It is generally recognized as safe (GRAS) according to the FDA and I have yet to find any direct study linking Monk Fruit to any harm/toxicity. Like other sugar alcohols (this does contain erythritol), the main issue is too much at once may cause gas and/or bloating.

 

But as with other alternative sweeteners, this too can possibly contribute to weight gain. Yes though low in calories and high in sweetness, this article discusses how it may not be in your best interest to rely on such products. Consider that it’s sweetness, while pleasant, does nothing to reduce your cravings for sweetness. In fact, it may contribute to stimulating the desire for sweeter foods, and the pleasure that entices one to consume more of a sweetened food.

 

So yes, use a little every now and then. I was given a package of Nectresse™ packets from the company that markets it and I must admit, the flavor is nice, no weird aftertaste – just one packet does the trick. But I don’t recommend using it daily or getting too comfortable using it. Remember it is best to eat mostly whole, natural foods (think plants). And there are plenty of ways to sweeten a food without relying on a processed sugar alternative. And these ways include substances that are heart-healthy and good for your digestion. Take almonds, they not only contain a subtle natural sweetness, they also contain heart-healthy fats, some fiber and antioxidant nutrients that are beneficial to your health. And bonus, they are satiating. A little goes a long way to satisfying your hunger. What else offers sweeteness without increasing your cravings:

 

Why I’d be remiss not to mention Mac-n-Mo’s morselicious treats (With the natural sweetness from rice, cinnamon and other spices, these treats are satisfying, delicious. And while a pleasure to consume, don’t drive you toward “excess munchies”).

Mo can share some real natural ways to sweeten without relying on a product developed in a lab:

Thanks, Lauren! :)

Mo’s tips:  I believe  the best choice MOST of the time is to wean our tastebuds OFF the extra sugar and taste for super sweet foods. Believe me, once you succeed in doing so, a piece of fruit will tantalize your taste buds like a MORSELICIOUS tomorrow.  Having said that, there are a few alternative ways to LIGHTLY sweeten our favorite treats, such as a blend of your favorite spices: cinnamon is incredibly sweet and helps reduce/stabilize blood sugar.

I also make my own date paste by  chopping 4 dates mixed with a 1/4 cup hot water.

Mix into a nice gooey texture and you’ve got date paste! :)

I suppose one could try that with monk fruit, though I have not done so myself, YET.  Another great option is to use unsweetened applesauce or make your own from the abundance of apples we have in season right now. Add cinnamon and voila! Unsweetened coconut, a mixture of your favorite nuts also satisfy.  I use pure stevia in the liquid form occasionally and in tiny amounts.  The reason I hesitate about some of these commercial alternative sweeteners is because of the OTHER NON-food items they are adding. Are the monk fruit sweeteners out there pure monk fruit extracts or do they contain extra ingredients none of us can pronounce, let alone decode?  I love the challenge of NOT using sugar or sweeteners in most of my recipes and consider it a fun game.  Wanna play?

http://nutrisavvysblog.wordpress.com

www.themorselist.com

Filed Under: Lauren O'Connor-NutriSavvy, NutsoSweet Tagged With: , , , , , , , , , , , ,

NUTSO-SWEET Friday & Deadline for recipe-challenge-giveaway

June 1, 2012 by 5 Comments

Happy June & Nutso-Sweet Friday!
How was your week?  How was your May? Is anyone else in awe that summer is here?  Tonight is the deadline for our recipe challenge giveaway. Any MORSELICIOUS recipes to enter/share for our recipe-challenge-giveaway with SWEET LEAF STEVIA?

It’s been so much fun testing your recipes in

the Morselist’s kitchen!  You make me proud and your questions for Nutso-Sweet ROCK!

Q: Why can’t I curb my chocolate cravings?
A: Women may experience chocolate cravings close to their menstrual cycle due to magnesium losses that may occur. Chocolate contains magnesium and it certainly isn’t a bad tasting way to get it. However their are plenty of other foods high in magnesium, including nuts and seeds, salmon, cucumber, bell peppers, kale. And these whole foods are much more concentrated in heart-healthy nutrients and less likely to pack on the pounds. Especially when you consider that one little oz of chocolate can be as much as 150 calories and 8-10g of fat. Not a lot of food for it’s caloric value.
But why is chocolate so addicting? Like sugars (and it contains them), it contains compounds that stimulate the pleasure centers of our brain* triggering us to want more. What’s more? A study in Spain concluded that the alkaloid compounds in chocolate may be the same as the addiction-inducing compounds in alcohol. While this is just one study, it certainly is worth more investigation. But let’s not forget, chocolate tastes good, has a wonderful mouth-feel and is sweet (chocolate is comprised of mainly cocoa and sugar). Sugars make us crave more sugars, so why wouldn’t we also crave chocolate.
So keep it minimal, in moderation – remember just a little can go a long way (in calories, flavor, and if you savor it – feeling good).
*For a more in-depth analysis, check out this research paper:  Chocolate on the Brain
MORSELIST NOTE & RECIPE: I’ve become a HUGE fan of UNSWEETENED Cacao Nibs and I add them to my UNSWEETENED Hot Cocoa and now that summer’s here, Mo’s FROZEN COCOA! NO SUGAR…just a couple sweet leaf stevia drops …VOILA

Morselicious Frozen Cocoa

2 Tbsp unsweetened cocoa/cacao (use a premium grade-cheaper stuff tastes acidic)

1-2 drops vanilla or coconut liquid stevia

1/3 cup milk of choice (I prefer unsweetened coconut or almond)

ice cubes

Blend well

OPTIONAL:  Top with a dollop of cashew cream & a tbsp of  unsweetened   cacao nibs

http://mo-themorselist.healthcoach.integrativenutrition.com/

Filed Under: Call to Action, Healthy Living Tips, Lauren O'Connor-NutriSavvy, Morselicious Recipe, MorseLIST, recipes Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
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