Kiwi? Oui Oui! 🥝

Nope, it’s not about the flightless bird or New Zealanders today – we are all about this tiny, overlooked fruit in grocery store that has so much to offer you. What are its nutritional credentials exactly? Well, here’s a start:

  • It has about twice the vitamin C of oranges, per serving
  • Constipated? There’s more to help than prunes and psyllium – kiwi contains fiber and an enzyme that maybe help move things along, if you get our drift
  • Folate – this B vitamin helps prevent neural tube defects in pregnancies but is also important for building red blood cells and reducing homocysteine levels
  • Antioxidants to help neutralize free radical damage

A common question is whether one can eat the skin or not. Yes, you can eat the skin. It’s fuzzy and can kind of tickle the mouth a bit, but it has fiber and the skin doesn’t have much of a taste on its own. In terms of the fruit, the texture is similar to that of a banana but with crunchy seeds in the middle (similar to chia seeds). We think these elements come together to create an interesting and sweet snack.

How to eat kiwis:

The easiest way is to slice it up and enjoy it on its own.

We love it in our Red, White & Blueberry Fruit Tart and Spiced Vanilla Chia Pudding.

How will you eat your kiwi? Share in the comments below.

Build a Better Body Bootcamp

You know your health and body image aren’t where you want them to be. You also realize that short-term resolutions and yo-yo dieting is not the answer.

The Build a Better Body Bootcamp is a 6-week program designed to help you improve the elements of your diet that lead to sustainable changes in body composition and weight loss. During these 6 weeks, we will cut through the confusion and provide the tools you need to jumpstart your better body. Topics include:

  • Deceptive marketing and nutritional confusion
  • Navigating nutrition facts labels
  • Building better meals (breakfast, lunch and dinner)
  • MyPlate and portion sizes
  • Healthier snack and dessert options
  • Measuring and tracking your success
  • Sodium, sugar and fat
  • Navigating social events with ease
  • Better restaurant & fast food options
  • Styles of eating

Many of us have been stuck in nutritional confusion for so long (“are eggs good for me? What about coffee? Am I eating too much fruit?”) without support to actually make the changes we desire.

By using the tools and getting clarity and support from our private community, you’ll be able to take this dedicated time to springboard yourself into healthier habits. Benefits include:

  • Jump-starting your new eating protocol, not a fad ‘diet’
  • Learning how to feed yourself, and your family, better
  • Changing your body composition – feel stronger, leaner, and more toned
  • Feeling better
  • Having more energy
  • Better digestion and regular bowel movements
  • Improvement of chronic health issues

Here are the details. The 6-week Build a Better Body Bootcamp starts on Wednesday, April 27th and ends Wednesday, June 8th.

  • Includes weekly live meeting with Integrative & Functional Dietitian-Nutritionist where we breakdown topics into bite-sized action steps
  • Tools and recipes
  • Private Facebook group for community support
  • Skills practice
  • Accountability and resources

Ready to rock a better body? Let’s go!

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Fast-action BONUS: for those who know they are ready to make the changes and sign up by Monday, April 18th you’ll be able to join our next Sugar Detox Challenge, beginning May 22nd, for FREE!  (Valued at $197)

Questions? Schedule a complimentary 20-minute call.

Choose your Water Wisely 🚰

Disclosure: this is not a sponsored post; products were provided by the manufacturer. Some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Unless you live in Switzerland, New Zealand, or Norway, it’s time to pay attention to the water you drink. Why? Because those countries have high-quality tap water (rated by entities such as the World Health Organization). Switzerland, for example, has strict standards for water treatment and their drinking water tends to come from natural springs or groundwater. New Zealand has focused on meeting chemical and bacterial standards in its water. Since the early aughts, Norway has been working on its disintegrating, aging water infrastructure (a problem the US shares).

So, why are we talking about this today? Well, everyone is told to drink plenty of water, to stay hydrated. We would be remiss not to mention the importance of the quality of water alongside any recommendation to increase its consumption.

Having experienced tap water from both coasts, many states and countries too, we’re just glad to be alive. Kidding. Kind of. As you may remember from our other article Is your Water Safe? there are many issues with water, including: fluoride (especially when it comes to endocrine issues such as hypothyroidism), chlorination byproducts, agricultural runoff, lead, pharmaceutical compounds, chemicals and bacteria. Oh and ‘forever’ chemicals. This other article deals with the control certain companies have over our water and waterborne illness. And this one, Water: A Human Right or a (Paid) Privilege? is important as water is both a global and home-country issue (also, get to know the parent company of your bottled water!).

During our teenage years, our household had a reverse osmosis filter installed and the water, when we did drink it, was of better quality. But then came college and post-college years of way more tap, bottled water, or the carbon filter types (e.g. Brita and PUR). After many years of buying water by the gallons or carbon filters, we looked into systems that we didn’t have to install and found a couple of countertop options, including the RKIN Zero Installation Purifiers (we compared the AlcaPure and OnliPure versions here).

These have been great, but we as a household apparently drink a lot of water and were filling up the containers multiple times a day. When we moved into our more permanent dwelling, the fridge had a built-in, carbon filtration system (which we use now to water some of our non-edible plants) and so we still needed a reverse osmosis solution. The undersink reverse osmosis system made more sense as it provided quality water at the kitchen sink, on demand (and it refills itself). Another bonus was saving some countertop space. If you are a student or are renting, the countertop version might be best whereas the undersink version might serve you better if you’re in a long-term situation.

So we had the reverse osmosis system set up at our sink and everything was hunky dory for awhile, but we noticed mineral deposits around our bathroom faucets and other symptoms of hard water. Since our water comes from a well, we weren’t entirely surprised when the data we received from our water suppliers showed that yes, we do have hard water.

In comes the softener system. The set-up was a bit complicated but the result is worth it. You can see the difference between our tap water and filtered water, softened and unsoftened in this video (near the end).

As you might now see, this article builds on, and is complementary to the others we’ve written about water quality. We suggest you test your water and ask for the annual report. If you’re not feeling like tap is your best option, consider a carbon filter at the very minimum and a reverse osmosis system as one of the best options all of us currently have. A softener might come in handy too; again, learn about your water supply. Bottled water is fraught with issues – including plastics and our environment, supporting certain companies unwittingly, bottled ‘spring’ water containing tap or carbon filtered water, and more.

Unless you plan to move to Vienna, Austria (where tap water flows from water protection zones in the mountains into the city) or one of the other top tap water countries, we need to take personal action on our tap water here in the United States.

Bottom line: the human body is mostly water and we need plenty of it for proper hydration. It makes sense to put some time, attention, and effort into making sure yours is the best it can be. We may not be able to control our municipal water, but we can exert some control within our homes by further filtering our own water.

If you like what you see on the RKIN website, click here and get 10% off your order.

Recipe: Plant-based Taco Tuesday 🌮

You definitely don’t need it to be a Tuesday to enjoy these tasty tacos, but “Sunday Tacos” doesn’t exactly have the desired alliteration. We like to call these the Anytime Tacos – the ‘t’ sound is still in there and it’s much more freeing – but social convention is a powerful thing. Regardless, have this crunchy, delicious, and nutrient-dense meal whenever you’d like. Remember the “Got Milk” slogan? Well, this calcium-rich meal actually does a body good. Enjoy!

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Prep time: 10-15 minutes, depending on number of condiments offered

Serves: 3-4 people

Ingredients

1 package of 12 hard taco shells (we used Siete grain-free ones)

1 head of lettuce, romaine or green leaf, chopped

1 can, 15oz of black beans and/or our cauliflower & walnut crumble recipe (if time allows)

1 tsp taco seasoning

2 tomatoes, diced

2 avocados, sliced

1 bunch of fresh cilantro, chopped

1 jar of salsa to share

2 limes, sliced (optional)

Instructions

Rinse beans from a can and then put in a small pot over low heat. Add taco seasoning and stir; simmer for about 5 minutes. Preheat oven to 400 degrees for the tacos. While waiting, prep lettuce, avocado, cilantro, tomatoes and limes. Follow directions on hard taco shell box for how long to heat them up in the oven (about 2-3 minutes). Plate tacos and allow each dinner guest or family member to decorate their own tacos with the condiments provided. Lime juice provides a nice splash of flavor and acidity to the meal. Your taste buds might just shout ¡olé!

Go-go Goji Berries!

The goji berry, also known as wolfberry, is a sweet orange-red fruit native to Asia. It has been eaten for thousands of years and is a staple of some of the longest-living people on earth, including the Hunza in the Himalayas. With an impressive array of nutritional properties and health benefits, you might want to include it into your diet. We’ll show you how.

Background & Nutritional Properties

Goji berries have been used both as food and botanical medicine. Fortunately, with its sweet taste (it looks like a red raisin but tastes more like a cross between a cherry and a cranberry), it ‘helps the medicine go down’, as Mary Poppins would say.

What else do goji berries offer, nutritionally-speaking? Plenty – including 18 amino acids (the building blocks of protein), high antioxidant content, more protein by weight than other fruits (e.g. oranges, apples, berries), great source of beta-carotene and vitamin C, trace minerals, B vitamins and more.

Goji berries have been extensively studied for their health benefits and have been known to:

• Strengthen the immune system
• Increase longevity and protects from premature aging
Reduce skin cancer risk
• Promote cardiovascular health
• Support eye health and vision
• Maintain healthy blood pressure and blood sugar
• Improve fertility
• Strengthen muscles and bones
• Manage weight

Ready to include more of these delicious and nutritious berries into your diet? First, let’s talk about who should NOT eat goji berries without consulting their doctor or healthcare professional. Obviously, those allergic to the berries should avoid them. Goji berries may interact with certain drugs including blood thinners and diabetes medications as well as drugs for high blood pressure.

Choosing to partake in the nourishment and benefits of these red berries? Here are some ways to include them into your go-go, busy lifestyle:

• During breakfast with DIY Hippie Granola or a warming Great Goji Groatmeal recipe or even just as a topping to your cereal

• Brew in a tea ball with loose green tea

• As a snack on its own or in a trail mix

• In smoothies and yogurt

• Paired with dark chocolate for a satisfying dessert rich in antioxidants

…and more! Goji berries have been used to make soup, stew and wine as well as herbal formulas as a tonic for health.

This nutrient-dense superfood deserves a spot in your pantry with all it can offer to you and your family. Enjoy!

How to: Deep-clean the Whole Fridge 🧽

Ever since completing the pantry organization project, the fridge has practically been begging for a deep clean. With cold weather encouraging indoor activities – and with spring around the corner – we decided it was time to load up our favorite music as we worked towards the vision of a gleaming fridge.

Time: about 45 minutes total, including back of the fridge

Materials needed: paper towels, vinegar or cleaning spray, vacuum for back of fridge and floor, organizational bins (optional), your favorite music and beverage to hydrate

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Step 1: Pull everything out of your fridge. Keep a cooler nearby and fill it with the fresh meats and other temperature-sensitive perishables. Throw away any old, moldy ‘science experiments’ that have taken residence at the back of the fridge.

Step 2: Remove the shelves and clean them; wipe down the sides and doors inside of the fridge.

Step 3: Because the fridge is lighter without food inside of it, this could be a good time to carefully pull fridge out a few feet to gain access to the back (this took two people for us). Unless you’ve cleaned the area recently, there’s probably everything from dog hair to Nerf gun balls and crumbs. And that’s just the floor. We were surprised by what we found too, relics of previous inhabitants:

Unplug the refrigerator before doing any sort of maintenance or cleaning to avoid electrocution. Vacuum the floor and the coils. We used canned air to get ours clean too. You might also want to wipe down the area behind the fridge, including walls and floor. Ah, that’s better.

The coils help keep your fridge cold and when they are covered and dirty, the fridge has to work extra-hard to do its job. You’ll likely notice better-performing, quieter fridge operation. Your electricity bill might be lower too. All types of winning here! Now you can plug your fridge back in, roll it back into its proper place, and pat yourself on the back.

Step 4: Put bowl or box of baking soda inside, near the back fridge, to help absorb odors. Put fresh paper towels into drawers; use or obtain plastic bins for organization and easier clean-up in the future. We used Bino Stackable Storage Bins XL (4 pack).

Step 5: Quickly check expiration dates and wipe down bottles and jars of various food items as you add them back in.

Step 6: Wipe down the top, sides, and front of the fridge after removing any old coupons, save-the-dates, and magnets. Cut and curate, then place desired artwork or magnets back.

Now that you’re done, step back and admire your handiwork.

How long will the gleam last? Probably not long enough, but there are some ways to keep your fridge fresh between deep cleans. How often should a deep-clean be done? Quarterly. Put it in your calendar and start working on your energizing playlist now. You might want to check behind the fridge every quarter to every six months to ensure the coils aren’t covered in dust and dirt. In the meantime, here’s what to do monthly:

  • Keep up with your first-in, first-out system.
  • Consider replacing drawer linings with fresh, absorbant paper towels to help with moisture and any leaking from forgotten foods.

It’s not quite a heavenly experience, but opening the refrigerator doors and the seeing light bouncing off the clean surfaces and colorful foods might just make you smile.

Vitamin L for your Heart ❤️

There are all sorts of nutrients that your heart needs in order to be healthy, including: magnesium, polyphenols, omega-3s, fiber and folate. However nutritious your food choices, there is a nutrient of supreme importance – vitamin L.

How is this vitamin different from the A, B, C, D versions you’ve heard about? One, it’s not a physical nutrient. Two, it is among one of the most powerful forces in the universe. Three, when you have it, and share it, your heart beats with pure joy. Vitamin L is vitamin Love. Unlike a pill, you can’t just ‘take’ love. In fact, you have to give in order to receive it.

Could you use a little, or a lot more, of Vitamin L in your life? Let’s start with perhaps the hardest one.

Love for self. Does this surprise you? Most people get a bit flustered or even breakdown crying when asked if they love themselves. It’s such a simple question, but even we were perplexed the first time a holistic doctor asked the same question. Do you love yourself? How do you know if you do? Scrape off the first few layers of how you dress, the car you drive, what you buy for yourself, or the spa treatments you might get – do you truly and completely love and accept yourself? Don’t feel bad if the answer is “I don’t know” or even “no”. You’re certainly not alone. Many of our clients have hidden behind a form of ‘over-performing’ and strict eating and living principles. But really this wasn’t self-love or appreciation, it was a form of self-flagellation. It was shame or guilt that motivated their ‘healthy’ actions. Religious upbringing can play a part in this, but that’s a story for another time.

Imagine if we nourished ourselves with love, appreciation, and joyful experiences. It’s something a green smoothie can’t even touch, in terms of deeper nourishment. So then the question clients want to know the answer to is “how Do I love myself more?” As you might expect, it needs to be personalized, like knowing your own love language.

It might be helpful to image yourself as a separate human being. Would you tell this person, immediately upon seeing them, “boy you look horrible today, and damn girl, look at those thighs”? Probably not. Then why do you say that to yourself in the mornings, upon gazing into the mirror? Being kind to ourselves, in thought and in words, is a form of self- love. Take that vitamin daily. Maybe even double the dose.

Again, imagining yourself as a loved one, would you say “oh, you’re tired? Well, you can go to bed after you clean and organize the whole kitchen, eat the bag of chips and watch another episode, or finish your taxes” or would you say to her “you seem tired and you’ve accomplished a lot today; get some sleep and you’ll feel refreshed and ready to start again tomorrow”?

It’s possible that so many of us were given messages that our worth was in being “good” – as in pleasing others, never asking for what we needed, hiding unpleasant emotions from the public (and ourselves), warning against vanity (through Greek mythology and Narcissus, a man of unparalleled beauty, who fell in love with his own reflection and caused his own demise) and therefore never saying nice things to the person in our mirrors. These factors, and more, can play into how we speak, feel, and act towards ourselves.

Love for others and greater humanity. Aim for positive interaction which each member of your family, with your spouse or partner, your children and your friends. No one is perfect but we can extend kindness nonetheless and give a benefit of a doubt. The best part is that, if you’ve incorporated more vitamin Love for youself in your life, it will spill over into other areas more effortlessly. When you pour from an empty pitcher, you give to others but there is a sense of resentment and depletion. When you pour from a pitcher that is constantly being refilled by your own nourishment, there is plenty to go around, with more joy too.

When we care about our brothers and sisters throughout the world, we make choices about the clothes we buy, the companies we support, and money we donate. Though we will never solve all of humanity’s ills, we can start lessening them. Get into microlending to support small business abroad, say no to fast fashion and buy quality pieces from companies whose dyes don’t pollute waters, refuse to buy from companies who buy water rights and deny clean water to local communities, share information and knowledge to help people improve their own lives.

Share some vitamin L(ove) today and start a new, positive ‘pandemic’ in your own house, community, and perhaps a ripple effect throughout the world.

Recipe: DIY 2-ingredient Vanilla Extract 🎀

The difference between an ‘okay’ baked good and a spectacular one can be as simple as using a high-quality, concentrated vanilla extract. By making your own, you control these aspects instead of dealing with imitation or watered-down vanilla with synthetic ingredients. Give us the good stuff!

Being a ‘planner’ type, starting to create and buy holiday gifts in July is not unprecedented. This year, we were curious about making our own vanilla extract since we use it in coffee, our 5 Spice Hot Choffee, baking and pretty much everywhere. How hard could it be? Spoiler: it’s so easy and also rather fun. We decided to make 12 bottles and gift them to friends and family. You can do the same. While this recipe doubles as a gift idea, it triples as a way of making the most divine vanilla bean sugar (more on that later).

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Makes 12 bottles

Ingredients & Items needed

2 packs vanilla bean pods (the 2 packs will yield 40 pods and this ensures at least 3 pods per bottle)

10 liters of 80-proof vodka (we bought the 1.75 liter gluten-free, non-GMO Blue Ice Potato Vodka brand and took home 6 of these puppies)

12 swing-top bottles (33oz size)

Funnels, if you don’t have them already

Instructions

Use clean or sterilized bottles (because there are plastic pieces attached, we skipped that step and did a normal cleaning of the bottles and waited for them to dry). Slice vanilla bean pods lengthwise (to expose more of the bean to the alcohol) and put 3-4 in each bottle. Then, using your funnel, carefully pour the vodka into each bottle, dividing evenly between the 12.

If all of this feels too much, here’s the store-bought organic vanilla extract we’ve historically used that sparked the idea for this recipe.

Let’s talk numbers and value.

The vodka, depending on brand quality, varies in price. Our total ran about $180 for the 6 bottles, $40 for the organic vanilla beans, $30 for the swing-top bottles and about $7 for the funnels. That’s about $21.42 per bottle and you’re getting about 29oz ounces in each bottle, more than 3x the amount of the 8oz versions in the store that go for almost $40. In fact, let’s get granular: the store-bought version linked above is $4.65 per fluid ounce whereas ours is $0.74. The value of each bottle, considering the more concentrated and higher-quality ingredients used – in addition to the labor of love involved, is well over $135. That’s vanilla gold right there.

Make the recipe suit you! Smaller bottles (8.5oz vs. 33oz) would drastically bring down the amount, and cost, of alcohol and vanilla bean pods needed.

Tips & best practices: each bottle should have about 3-4 pods for maximum flavor. Start early for next year – similar to wine, vanilla extract tastes better as it ages. Give the vanilla beans as little as 8 weeks to infuse or wait 6-12 months for the richer flavor to emerge. Keep in a cool, dark place and shake bottles once a week.

We love doing calligraphy, but there are plenty of ways to create your own custom stickers for your gift bottles. Enjoy!

🔋 Get Energized, Bunny! 🐇

Maybe you remember the Duracell battery commercial with the little pink bunny rolling across the floor and beating a drum with the tagline “it keeps going, and going, and going…” If you’d like energy to keep you going all day long and perhaps all week or month long, you’ll want to pay attention to these two main forms of energy – physiological and psychological energy – as well as more esoteric ones we’ll get into shortly.

We could recount a song all about the Kreb’s cycle (nerd out with us and have a listen) and re-live the intense science behind chemical reactions, but suffice to say, the citric acid cycle is all about how our body creates energy for physical and mental performance.

For your best chance at improving your natural physical energy, consider some tips:

  1. Get proper sleep and nutrient-dense foods into the diet (those with a lot of vitamins, minerals, and antioxidants along with the calorie intake). Avoid added sugars, questionable additives, and low-quality fats.
  2. Understand energy drains. Low energy can be a result of everything from improper thyroid function to having processed foods that are high in unhealthy fats, salt and sugar. We can also feel lower energy as a result of the body’s burden in dealing with environmental factors such as poor air or water quality, exposure to plastics, heavy metals, mold and/or chemicals.
  3. Exercise will initially seem to be an energy drain, but it will gift you more energy on the other side of your workout and can help with sleep (another energy-giver).

Psychological Energy

It’s a common experience to be influenced by interactions with other people. After some exchanges you may feel more energized, inspired, and light whereas after others you might have felt lethargic and down. Whether the conversation was one-sided or ‘all about them’ or featured constant complaining, you may feel like you’ve come into contact with a ‘Colin Robinson’ or energy vampire.

Another example of psychological energy identified by research is called the ‘mental load’, the cognitive and emotional labor involved in keeping up a household and tending to family. In most cases, the mental load tends to fall on women to bear. This can include researching and planning options around a son’s new braces, figuring out all the ingredients needed for Thanksgiving dinner, remembering birthdays and anniversaries of not just their own friends and family, but their partner’s as well. And this is a small list. Take a moment to see if an element of mental load could be influencing your psychological or mental energy.

Depression has a number of causes and, when it settles in, you may find your overall energy zapped – mind and body. Depending on the duration and severity, you may benefit from talking with your doctor or healthcare provider, therapist, and integrative health coach.

Physical clutter can also lead to mental clutter, feeling as though your mind is overstuffed with ideas, to-dos, and that your attention is pulled in many different directions at once. Because physical clutter can impact mental health and affect everything from sleep to anxiety and our ability to focus, it’s an area worth improving. (Psst! See our next class coming up in December)

More Esoteric forms of Energy

Examine the energies of yin and yang or masculine and feminine within yourself and how you live your life. Are you always hustling, running on adrendaline, and contracted (hunched or tight shoulders)? Or do you live a slower, more free-form and intuitive-based life? The first one is more yang or masculine energy and the other is more feminine or yin energy.

This can also play out in food – alcohol and sugar are more extreme yin whereas meat and salt are more extreme yang. These extreme yin/yang foods can create cravings for each other AND can be what we turn to to balance ourselves out. An example would be a very ‘yang’ type of person – think New York City executive- walking fast, yelling into his phone, tight and contracted shoulders. He may turn to more yin foods, such as alcohol, drugs, sugar or ice cream – to help balance himself out. It’s an interesting way to look at food that most nutritionists don’t, but can help explain cravings and how each of us finds a sense of equilibrium in our lives.

We also have the Ayurvedic concept at play – for those who are more vata energy, there can be a scattered energy or fast ‘windy’ feeling to our thoughts. This is another way of viewing energy and gives a clue on how to balance out a person’s energy. Here’s a primer on Ayurvedic body types and seasons.

Tips to improve psychological energy:

  1. Spent time wth those who inspire and make you laugh
  2. Examine your own Ayurvedic dosha (we have resources to help!)
  3. If you’re finding your masculine energy too high and feminine energy too low, consider engaging in more creative projects – art, music, dance, pottery, or yin yoga – and slowing down in all areas of your life. Be open and receptive to ideas, people, and connecting with yourself and your spirit.
  4. Consider acupuncture for the physical and psychological balancing of Qi
  5. Beyond calories, look at your foods from more of a yin and yang perspective.
  6. Get curious about the mental load you’re carrying as well as how your environment makes you feel. If it’s too cluttered, get help and inspiration during our upcoming Minimalism class.
  7. If you have depression, reach out and get help

As you can see, energy doesn’t come from the amount of caffeine in your cup, the calories you eat and how they convert to ATP – it is a multi-faced area of study. Choose one area to focus on and a simple step to improve that type of energy (e.g. drinking more water, having more art or play time). For personalized assistance with a holistic nutritionist and comprehensive approach to energy management, reach out.

Recipe: Chocolate Chunk Tahini Cookies 🍪

Do you miss chocolate chip peanut butter cookies? Well, with peanuts out-of-the-picture for many school kids (and adults), what can we do instead? Tahini to the rescue!

What is tahini? It’s sesame seed paste that is a great source of protein, healthy fats, and is reminiscent of peanut butter’s taste. With the 90% chocolate chunks and lower amount of maple syrup, this struck us a “healthy cookie” (i.e. not very sweet). Also, amaranth is a come-back grain (really a seed) after a rather sordid history of being banned because it was considered blasphemous (it also strengthened the people to fight against the invaders). Feel free to use chocolate with a lower percentage of cacao and a little more maple syrup, if desired, to fit your sweet tooth.

Prep time: 10 minutes

Cook time: 11 minutes

Servings: 12

Ingredients

1/2 cup tahini

3 oz dark chocolate, chopped

1 cup amaranth flour (for extra protein; or use gluten-free flour of your choice)

3 tbsp gluten-free oats

1/3 cup maple syrup

1-2 tbsp water (if batter becomes too thick)

1 tsp vanilla extract

1/2 tsp cinnamon

1/2 tsp sea salt

Instructions

Preheat oven to 350 degrees. In medium mixing bowl, combine tahini with maple syrup and vanilla. Then add in amaranth flour, gluten-free oats, cinnamon, and salt. Mix and then add chocolate chunks. If batter is too thick, add 1-2 tbsp of water or maple syrup (for those who want this sweeter). Scoop onto baking sheet lined with parchment paper. Bake 11 minutes. Cookies should be chewy and look underdone in the middle (they are vegan and perfectly safe to eat this way). Let set and cool for 10 minutes and then dig in!