Walnut and apple breakfast muffins (gluten-free, vegan, processed sugar-free and de-licious)

walnut apple muffins

It is hard to believe I will be done with my graduate studies in nutrition in less than two months. I’ve forgotten what it’s like to have a free weekend without having to worry about nutritional biochemistry homework, applied clinical nutrition case studies, and other such exciting courses which have become a fixture of my life (actually, I must admit, my inner geek reveled in the work – I love it!).

Probably out of compassion for us stressed out graduate students, my school has also required us to take four cooking lab courses to teach us various ways of applying the nutrition theory we were learning in our kitchens. We literally had a healthy burger module, where “homework” involved an afternoon of making salmon and lentil burgers and other such yummies. Before you get too jealous however, you should also know that cooking chicken hearts was also a part of the curriculum – eek!

While I learned a lot from each of these projects, my favorite cooking module was (naturally) the healthy baking one. I spent an entire weekend in the kitchen producing trays full of deliciously healthy treats as an “assignment” for the class. I think my favorite recipe to come out of that module were these delicious gluten-free and vegan muffins, which are sweetened only with fruit and  pure maple syrup. They are comforting (especially fresh out of the oven, on chilly fall mornings), not too sweet, and are a guilt-free way to satisfy a nagging sweet craving. The walnuts, which are processed and used as a flour, create a unique and crumbly texture which I found delightful.

My teacher for the course and the genius who developed this recipe is the fabulous Myra Kornfeld, and I strongly suggest you check out her book, The Healthy Hedonist - I have yet to try a dish created by her that I didn’t LOVE).

Recipe: By Myra Kornfeld, The Healthy Hedonist

Makes 12 regular sized muffins


  • 1 cup walnuts
  • 1 1/2 cups brown rice flour
  • 2 tsp cinnamon powder
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup apple juice (I used fresh apple cider, since its in season)
  • 1/2 cup maple syrup
  • 1/2 cup coconut oil
  • 2 teaspoons vanilla extract
  • 1 cup of ripe bananas (I have found this is usually about 2 bananas, give or take)


  • Preheat oven to 375 degrees celcius
  • Spread the walnuts on a baking sheet or in a cast-iron skillet and bake for 5 minutes, until slightly browned
  • Transfer the nuts into a food processor and grind into a flour (make sure not to over-process, or you will end up with walnut butter). A good way to avoid this is to add a bit of the rice flour in the processor to prevent it from becoming a paste.
  • In a medium bowl, whisk the dry ingredients together: rice flour, cinnamon, baking powder, baking soda, and salt.
  • In a second bowl, whisk the juice, maple syrup, coconut oil and vanilla until they are combined.
  • Next, mix the wet and dry ingredients together until they are thoroughly combined
  • Fold the mashed bananas into the batter
  • Finally, fill 12 standard muffin tins with muffin liners, and distribute the batter evenly amongt them .
  • Bake for 20-25 minutes
  • Let cook for at least 15 minutes


4 Things That Affect Weight That Have Little to Do with Food

Things that affect your food that has little to do with food

It might have been quiet around here on the NL blog, but there has certainly been a lot going on behind the scenes! Amongst other things, I have been doing a lot of guest posting, one of which is this article which was featured on The Huffington Post and Sonima. Enjoy! 


Many people seem to think of weight management as an equation of calories in minus calories out. The food we eat is factored against the energy burned while exercising and going about one’s daily life. An excess of calories going into the body results in weight gain, a deficit results in pounds shed, and an equilibrium keeps the scale steady. While of course our food and exercise choices play a large role in how much we weigh, there are more elements at play when it comes to keeping weight under control.

Our bodies are incredibly complex. Looking at weight management as a simple caloric equation is almost like enjoying the Mona Lisa through the lens of a magnifying glass: it only allows you to get a really good view of just one part of the entire canvas. Often, in order to get a genuine understanding of what is going on in our bodies (which are all grand masterpieces in their own way), it is important to take a step back and look at the big picture. Our body’s systems are intricately interconnected; there are countless ways that a lack of balance in one area can show up on our waistlines. In fact, difficulty losing weight can be a signal that some area of the body, such as the thyroid, is not functioning optimally. The points that follow provide an overview of a few surprising factors that can make us metabolically more inclined to store body fat.


Quick tip: garlic and the “10 minute rule”

How to cook garlic and maintain medicinal value - ten minute rule

It’s flu season, and we all know that garlic is nature’s answer to almost everything that ails us. 

The most active ingredient in garlic, allicin, can perform miracles. Three cloves of garlic  has enough allicin to provide the body with the same antibacterial activity as the standard penicillin dose (without the side effects of taking an antibiotic). It is therefore not a surprise that garlic is known to be “nature’s penicillin” (actually, it’s was apparently also referred to  as “Russian penicillin,” as Russian medics used it so widely during the second World War).

However, I was surprised to discover that the way we typically prep and cook garlic might actually be destroying it’s medicinal value, and here is why: garlic contains two proteins called alliin and alliinase, and when garlic is crushed and chopped, they are brought together to react and  create allicin. Unfortunately, alliinase is heat-sensitive, so if you throw your garlic into a hot pan right after chopping it up, alliinase is destroyed and the two proteins do not have enough time to “mingle” and react to create allicin. Without allicin, much of garlic’s medicinal properties are absent. 

Thankfully, there is a very easy way to address this issue: prep your garlic and set it aside before cooking for ten minutes. This is plenty of time to allow alliin and alliinase to react. I try to remind myself to chop up the garlic first as I am preparing my ingredients for a meal, which will allow it plenty of time for it to rest before I dump it into a hot pan.

If you are eating garlic raw (in a salad, dip, etc.), you do not have to worry about this, as alliinase is only sensitive to heat.


Spoil yourself: homemade rosewater

Homemade Rosewater

I got a massage last summer where the masseuse ended the session by spraying homemade rosewater on my face – the smell and freshness was instantly uplifting, and I made a mental note to myself to get some of that goodness to use on a daily basis. Months later, when scanning through my pantry, I came across a bag of organic dried rose petals which reminded me of that massage session, and on  a whim, I decided that my pathophysiology case study and diabetes project would have to wait – it was now the time to make rose water (there are infinite ways to procrastinate, it seems).

The past few months have been overwhelming. Between work, grad school, and settling into our new place (which has been quite the process – the movers damaged half our stuff), I have been craving some downtime – a quiet space, unplugged, with simple luxuries to help me rebalance. Being so close to the mountains has been a blessing, and spending time in nature almost every weekend has kept me sane. But for the days that I am not able to make it more than a few feet away from my computer (alas, there are too many of those), simple projects like making this homemade rosewater have been a good way to recharge and spoil myself in the simplest of ways.

I’ll be honest, I had never made rose water before, and I totally improvised. However, the results were wonderful (and my kitchen never smelled so lovely). I ended up with a little under 2 small jars (this size) of beautifully-scented, ruby-colored liquid that I have since used as a face toner, a room spray, and even added a few drops to my morning oats. You can add some to your bath,  homemade cosmetic products, and baked goods. If you are a fan of rosewater, I urge you to give this project a go – it’s an uplifting and easy DIY project.

A few notes before I share the recipe: I used dried red petals, which is what gave the water this glorious color. However, please note that this can and will stain your clothes and furniture if you are not careful where you spray (it may also give your face a bit of a “rosy” hue – pun intended!). Pick up light/white colored petals if you want to avoid this issue. Also, please do buy organic roses – conventional ones have been sprayed with all sorts of chemicals that you don’t want anywhere near your face or food (these chemicals are not even food-grade, so not safe to eat). A good source for organic rose petals and other goodies is Mountain Rose Herbs (love them!).


  •  1 cup dried, organic rose petals. For a more intense smell use up to 1.5 cups.
  • 2.5 cups filtered water


Add the water and petals to a small saucepan. Bring the liquid to a very low simmer. Cover the saucepan, and let “cook” for about 20-25 minutes (let your nose be your guide). Turn off the heat and let the mixture sit for another 20 minutes to further infuse.

Strain the petals from the liquid into a jar or other storage container. There you have it, fresh, homemade rosewater.

Since this is a fresh product with no preservatives, store in the fridge once it has been brought down to room temperature if you do not plan on using it right away.  I have stored them in mason jars, and also in this spray bottle.

NOTE: I have found other, more “advanced” methods of making rose hydrosols such as this one which you might want to explore if you are feeling more adventurous.