Recipes

Watermelon is very nutritious but bulky, messy to eat, and high in sugar. Blending in the seeds (to make them digestible, otherwise they go right through you; no bitter taste!) adds fibre, good protein, and healthy fats, slowing digestion, and the cinnamon blunts glycemic response, so you get a delicious, filling, refreshing treat.

• Remove inner flesh of a watermelon. Discard the rind.
• Blend on high speed. This breaks down the seeds which are very nutritious.
• Add cinnamon to taste.
• Optional: Add a touch of cardamom.
• Optional: Add yogurt.

Sweet potatoes qualify as a super-food for their many nutritional benefits, but are often prepared with oil, salt, sugar, or other unhealthy additions. While higher in sugar than white potatoes, letting them cool after cooking (in the fridge for several hours) creates resistant starches which lowers glycemic load and serves as a prebiotic for a healthy gut.

• Wash sweet potatoes and remove any moldy or rotten bits, but keep the skin where possible for extra nutrition.
• Preheat oven to 300°F (150°C).
• Julienne (cut into french-fry strips).
• Spread evenly on non-stick baking sheet (or silicon sheet) with minimal overlap. Do not add oil!
• Bake for 60 minutes, then let sit in oven for 30 minutes more.
• Remove and let cool. Stores well in fridge or freezer.
• Add to soups, salads, stir-fry, stews, sandwiches, omelettes, pizza, or snack with nuts, cheese, etc. Very versatile.