Does it ever feel great to be back at writing here on my blog. I wish I could tell you that I was off on some exciting adventure during my absence the past few weeks, however I was instead merely sucked into the oblivion that is marking and writing up my masters thesis. Fortunately, that’s nearly all done now so I can get back to doing what I love – sharing healthy recipes and wellness tips with all of you!
As it’s the holiday weekend and sweets are a mainstay for times such as these, I was looking for a healthier option for dessert. The original recipe for the one I’ll be sharing with you today came from the February 2016 issue of “alive” – Canada’s natural health and wellness magazine. My version is slightly different from the original with respect to the ingredients I’ve used, but it’s nonetheless absolutely delicious!
I always get excited when I give a recipe “experiment” a try for the first time and am pleasantly surprised to find that it’s turned out wonderfully. This was the case for my Apple Walnut Olive Oil Cake. For this recipe, olive oil replaces traditional butter to give you a boost of healthy fats. I get my olive oil from the Pristine Olive Tasting Bar in London and the one I used for this particular recipe was their “Picholine” olive oil.
I used apples for this recipe as I had some on hand, but you can sub in pears or other seasonal fruits you enjoy as well. I replaced regular flour with a combination of gluten free brown rice and coconut flours, sugar with raw local honey from Clovermead Apiaries, and dairy milk with Silks original unsweetened coconut milk. The top is garnished with apple slices, walnuts, and a pinch of granulated maple syrup sugar (I didn’t even know that was a thing until recently) that my wonderfully thoughtful mom brought home for me the other week. The result: a healthy gluten and dairy free cake that’s both savory and sweet.
Here you’ll find ingredient measurements for both a smaller sized cake (6 x 2″), which serves about 2 people, as well as a large cake (13 x 9 x 2″). As always, do try to use fresh, local, organic ingredients when possible to obtain optimal health benefits.
Apple Walnut Olive Oil Cake
Ingredients (small cake):
1 apple (1/4 sliced to garnish top; 3/4 peeled and chopped)
3 Tbsp brown rice flour
3 Tbsp coconut flour
1/8 tsp dried thyme (or 1/2 tsp fresh thyme)
1/4 tsp cinnamon
1/4 tsp baking powder
4 Tbsp olive oil (high quality)
2 Tbsp unsweetened coconut milk
2 Tbsp raw honey
1 Tbsp walnuts (or pecans)
pinch of granulated maple syrup sugar (optional)
Set the oven to 350*F. Grease baking dish with olive oil and set aside.
In a bowl combine flours, thyme, cinnamon, and baking powder, stirring gently to combine. Set aside.
In a separate bowl combine olive oil and coconut milk, using a whisk to mix thoroughly. Add in egg, then honey, whisking thoroughly to combine.
Slowly pour the dry mixture into the wet mixture, whisking to combine, until batter is smooth with no chunks. Gently fold in apple chunks and walnuts.
Pour the mixture into your baking dish, gently smoothing out the top. Garnish with apple slices and walnuts, and a pinch of the granulated maple syrup sugar if desired.
Bake for approximately 50 minutes to 1 hour, or until the top is golden brown. Allow to cool for at least 15 minutes before serving.
Smile, think of one thing for which you are grateful, and enjoy! 🙂
Ingredients (large cake):
2 apples (1 cut into slices for top; 1 peeled and cubed)
1 1/4 cups brown rice flour
1 cup coconut flour
1/2 tsp dried thyme (or 1 Tbsp fresh thyme)
1 tsp cinnamon
1 tsp baking powder
3/4 cup high quality olive oil
1/2 cup unsweetened coconut milk
1/3 cup raw honey
1/4 cup walnuts (or pecans)
1 tsp granulated maple syrup sugar (optional)
Method: Same as above
I hope that you’ll enjoy this delicious and healthy treat as much as we did!
I hope you’ve all been having a lovely week so far. Commitments with work have been keeping me quite busy, thus why I haven’t been posting as often, unfortunately. During hectic times like these maintaining a healthy routine can be especially challenging. However, it’s also times such as these when eating well and making healthy choices becomes most critical in staying balanced both mentally and physically.
I’m sure I’ve mentioned this before, but when I start to feel a little stressed I tend to crave a sweet treat, but I know all that extra sugar and processed stuff isn’t good for me and will only serve to exacerbate my stress levels. Luckily, this is perfect motivation for me to have a little fun and try to develop healthier dessert alternatives that I’ll still be able to enjoy.
One of my favourite desserts is my moms “upside-down cake”. It can be made with almost any fruit you like, however my personal favourite is strawberry-rhubarb. I remember as a kid I’d get so excited and look so forward to occasions when my mom would make this cake. The original recipe is of course your traditional dessert situation – that is, loaded with butter, sugar, and refined white flour. Don’t get me wrong, it’s delicious as all-get-out, but obviously not especially healthy.
So, while doing some work last night I found myself really craving this delicious upside-down cake, and I thought to myself: “self, can you make this delicious treat into a healthier more nutritious version?” Turns out I can! See…
By following my moms original recipe and subbing in coconut oil for the butter, maple syrup for sugar, coconut and brown rice flour for regular flour, and coconut milk for regular milk, I was able to come up with a recipe for my favourite cake that is a significantly healthier version than the original, as well as being gluten and dairy free!
I seriously debated sharing this one with you, I guess because the little girl in me wanted to selfishly hoard my moms delicious upside-down cake recipe all to myself haha. Fortunately, the adult Julie reasoned that it would be quite inconsiderate to withhold such a delectable and reasonably healthy dessert recipe from you.
And so, I will now share with you my healthy version of my moms upside-down cake! I’ve provided measurements for both a small serving (6 x 2 inch round) for about 2 people, and a full sized (13 x 9 x 2 inch) cake. This recipe works great too with apples, peaches, blueberries, or raspberries. I meant to take a photo of it looking all pretty in it’s dish after it came out of the oven, but it looked so yummy that I started eating it and forgot, so these photos of it already on the plate will have to do heh.
For the small (6 x 2 inch) cake…
For the Bottom…
1 Tbsp. coconut oil, melted
1 tsp real maple syrup, room temperature
3/4 cup strawberries & rhubarb (fresh or frozen)
1/2 tsp lemon juice
For the Top…
2 Tbsp coconut oil, softened
3 Tbsp real maple syrup, room temperature
1 egg, beaten
1/2 tsp real vanilla extract
2 Tbsp coconut flour
3 Tbsp brown rice flour (gluten free)
1 tsp cinnamon
1/2 tsp baking powder
2 Tbsp coconut milk
Oven at 350*F
Bottom: whisk coconut oil and maple syrup together, then spread over bottom of baking dish. Arrange fruit on top and sprinkle over with lemon juice. Set aside.
Top: in a bowl, whisk together coconut oil and maple syrup until a smooth paste forms. Add in egg and vanilla, mix well until combined.
In a separate bowl, combine flours, cinnamon, and baking powder. Add to the wet mixture, whisking to combine.
Add coconut milk 1 Tbsp at a time, mixing it in gently. If the batter is a little too thick and sticky, add a bit more milk. It should be a thick, smooth texture when finished.
Pour the cake mixture over top of the fruit. Bake for approximately 40 to 50 minutes, or until the top is golden brown.
Allow to cool in baking dish for about 15 minutes before serving.
To serve, top with more fruit, nuts, or whatever else you like, or enjoy as is! 🙂
For a full (13 x 9 x 2 inch) cake…
For the bottom…
1/4 cup coconut oil, melted
1/4 cup real maple syrup, room temperature
2 cups strawberries & rhubarb (or fruit of choice, fresh or frozen)
1 Tbsp lemon juice
For the top…
1/2 cup coconut oil, softened
1/2 cup real maple syrup, room temperature
1 egg, beaten
1 tsp pure vanilla extract
1/3 cup coconut flour
1 cup brown rice flour
2 tsp baking powder
2 tsp cinnamon
3/4 cup coconut milk
Method: same as described above. Cooking time may be slightly longer.
I hope you’ll love this lightened up version of my mom’s delicious Upside-Down cake as much as I do! 🙂
Today is a pretty special day for me – it’s the 10 year anniversary of my surgery! On this day one decade ago I was at Victoria Hospital getting a stage IV malignant tumor removed from my throat, along with my thyroid and voice box. Apparently, after the 10 year mark it’s unlikely that the cancer will return, so it looks like I’m in the clear! 🙂
I find myself filled with mixed emotions on this day. Happiness and gratitude to still be alive and not just well, but flourishing. But also feel some sadness for having lost such an intimate part of me – my voice; it’s a strange feeling knowing that a part of you, part of what makes you who you are, is missing. I feel hope as well, for my future and the possibility of achieving my dreams, and for having the opportunity to help others to learn how to grow and thrive.
I believe it’s no mistake that I survived. I think that certain things happen for a reason, just as certain people come into our lives for a reason. I’ve spent a lot of time reflecting on my experiences over the last 10 years. Contemplating what I’ve learned and how much I’ve grown. I can say with surety that I am proud of who I am today.
This evening I’ll be celebrating dinner with my family, as we always do on this day. However, in celebration of this milestone I would also like to share with you 10 things that I’ve learned in my 10 years since my whole world changed:
1) While anger can be useful to help you get through certain experiences, it does no good to hold on to it longer than is necessary. Holding on to anger is like consuming poison that, day by day, will drain your energy, happiness, and life. For many years I allowed anger to consume me. Learning when and how to leave anger in the past, to let go, and move forward is a key step towards actualizing one’s potential and flourishing.
2) Happiness comes more easily when you focus not on the things that are out of your control and that which you don’t have, but rather on those things over which you do have control, such as your attitude. There are many things that will inevitably happen in life which are out of our control. However, we always have the ability to decide how we choose to react to our given circumstances, and the extent to which we allow them affect us. Remember, as said by psychologist Carl Jung – “I am not what happened to me, I am what I choose to become”
3) As the years go by and I get older, I’ve come to realize and appreciate that the most important things in life are not material, but rather experiences and memories made. Relationships with others, opportunities to learn and grow, adventures, helping others – including those those who can never repay you – is what makes life worth living. Being grateful for each day we have, as we never know when it will be our last.
4) I used to be so insecure and hate the things about me that made me different from others – namely, my whisper voice. But now that I’m older (and arguably wiser hah) I’ve grown to appreciate those things that make me unique; to embrace them. Now for me personally, I can think of little worse than to spend my one life being perfectly ordinary and unexceptional. This is not to say that I don’t still experience insecurity, as we all do. However, as I discussed in this post on insecurity and personal growth, the key is learning how to challenge ones insecurities when they arise, so that you may overcome them, grow, and thrive.
5) Our experience in this world is greatly a matter of perspective. For the longest time all I wanted was to be “normal”, but what is normal? It’s so subjective. What’s normal for some may be bizarre for others. My point here is that learning to live with an open mind and an open heart, and to consider a multitude of perspectives, fosters personal acceptance and growth. “Normal” is a fallacy we create to feel comfortable, but it doesn’t really exist as it’s entirely dependent on our perception and perspective of things, events, people, etc.
6) In these 10 years I’ve realized that, with respect to dating and love, I needed to learn to love myself first, and to be content with being on my own, rather than looking for someone to love me. I’ve come to appreciate that I need not wait to meet the “right” person to start living my dreams. Sure, this may seems obvious but learning how to embrace and practice self-love and acceptance was one of the greatest, and most rewarding, challenges I’ve overcome. Learning how to accept and love oneself is paramount to personal growth and happiness.
7) As I’ve discussed in a previous post on the Value of Vulnerability, I’ve learned that not only is it okay, but also necessary, to be vulnerable. Embracing vulnerability helps one to be more open to others and to life. Many of us have been conditioned to perceive vulnerability as a weakness, but is it really? I think not. In fact, I’ve come to appreciate that having the capacity to accept and embrace ones vulnerability is instead a strength. It was only through allowing myself to be vulnerable and embracing it, that I was able to let go of my anger, move forward with my life, and cultivate happiness.
8) One of the most exhausting and toughest lessons I’ve had to learn is that depression is not a black hole from which there is no escape, though I appreciate that it can sometimes feel this way. As I discussed in my post on my personal journey with depression, it CAN be over come. However, this requires that you truly want to heal; recovery and healing are a choice. You must both want it and be open to it. It was not until I decided to take accountability for my circumstances and an active role in healing myself that my life began to change positively. No one could make me do that, except for me. The same is true for each of us.
9) Life gets busy, and it’s easy to push relationships with loved ones to the back burner, because we tend to (falsely) assume that they will always be there. My close call with death and the struggles I endured afterwards have taught me that life is indeed short, and the relationships we have with those we care about are essential; we should strive to appreciate and nurture them, as we never know when that person could disappear from our lives. Make time for loved ones, whoever they may be, while you can – family, friends, significant others, pets, yourself – as you never know when their (or your own) time will expire.
10) Our time here in life is finite – it will not last forever. Having come close to death, I no longer fear it. What I fear most instead is failing to live while I have the opportunity to do so. By stepping outside of my comfort zone, I’ve grown tremendously, and I encourage you to do the same. Travel, explore, try new things, meet new people! Be vulnerable, uncomfortable even, because this is how you learn and grow. Challenge yourself constantly, even (and especially) if it’s something the scares you! I’ve never lived far from home, but in June I’ll be moving to Vancouver Island in BC, and let me tell ya – I’m nervous as all get out about it! haha. But I feel this is the next step in my journey and I’m excited to see what the future has in store for me 🙂
Well, here are 10 of the most important lessons that I’ve learned in the past decade. I hope you’ll find some meaning in these, perhaps some inspiration, or hope. Please, do not allow life to pass you by. Embrace it, live it, and savour every last precious moment you have!