There is nothing that tastes quite like the promise of spring than sap straight from a tapped maple tree. The cool, refreshing and slightly sweet taste can cleanse the palate and awaken the mind from months of hibernation. Filled with minerals such as potassium, calcium, magnesium, manganese, iron and zinc this low calorie beverage can provide energy without spiking your blood sugar.

The First Nations people harvested maple sap for thousands of years before the settlers landed in North America. It was one of the first tastes of fresh food after the long winter period. Though used primarily as the liquid in cooking, a certain amount of the sap was reduced down to maple sugar through a unique evaporation process. The maple sap was left to freeze overnight and the icy layer of water was removed in the morning. This concentrated sap was then poured into a long wooden trench that was carved from a tree truck. Hot stones were repeatedly placed into the trench to heat the sap and evaporate the water. What was left from this labor intensive process was a maple sugar that was high in magnesium, zinc and oligosaccharides.

In modern times you may have heard the word oligosaccharides in relation to probiotics. This compound sugar is used for growing lactobacilli in nondairy probiotic formulas. Maple sap is a good source of oligosaccharides and can be used to feed the good bacteria in our gut that help digest our food and strengthen our immune system. This was proven in a 2008 Biotechnology Research Institute, National Research Council of Canada study that stated "maple sap as a substrate for lactic acid production and for the development of a nondairy probiotic drink." (1)

For those of you who can't get out to tap a maple tree of your own there's an exciting new company that can bring you the benefits of maple sap in a bottle. Kiki Sweet Water is a Canadian company that produces non-pasteurized maple sap drinks that come in a variety of flavours. For more information about Kiki Sweet Water go http://www.trollbridgecreek.ca/history.html

The 100% Canadian Maple Sap Smoothie:

All three ingredients are available from Canadian sources. Put them into a food processor and blend until smooth.

300 mL    KiKi Maple Sweetwater
300 mL    Frozen Blueberries
200 mL    Hulled Hemp Seeds

This simple smoothie is an excellent source for the following nutrients:

Maple Sap: Magnesium, Zinc and Oligosaccharides
Blueberries: Vitamin C, Manganese, Dietary Fiber, Vitamin E and the flavonoid 'kaempferol' which helps prevents cancer
Hemp Seeds: Omega-6 Fatty Acid, Potassium, Protein, Vitamin E, Magnesium, Iron, Zinc, Manganese


References:

1) 2008 Dec; 47(6):500-7.
Maple sap as a rich medium to grow probiotic lactobacilli and to produce lactic acid.
Cochu A, Fourmier D, Halasz A, Hawari J.
Biotechnology Research Institute, National Research Council of Canada, Montreal, Quebec, Canada.
http://www.ncbi.nlm.nih.gov/pubmed/19120917


Further Information:

Understanding Carbohydrates, Part One
http://lowcarbdiets.about.com/od/nutrition/a/carbbasics.htm

Oligosaccharides and Prebiotics (Understanding Carbohydrates, Part Two)
http://lowcarbdiets.about.com/od/nutrition/a/oligosaccharide.htm

Blueberries:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

Hemp:
http://www.manitobaharvest.com/articles_studies.html
http://www.hempseed.ca/hulled-hemp-seed.ihtml

My talented nutritionista friends Sarah Grossman and Tamara Green  contributed this wonderful guest blog! Check out their great classes and programs offered here.

To check their website ThatsFit click here 

http://www.thatsfit.ca/

Spring is quickly approaching, although it may not feel like it when it is -7 °C and snow is on the ground, it’s that time when we shed our winter blues and gear up for warming spring.

During the winter our bodies tend to hold onto excess substances including stored fat and other nutrients to keep our bodies warm, fueled, and ready to take on the cold elements.  This is very important to keep the immune system strong and energy levels up!  This is one of the reasons why we might crave more fats, sugar, and heavy foods in the winter.

Spring is the perfect time to detox the body of toxins, especially excess sugar.  Sugar contributes to many imbalances such as fatigue, bloating, sluggishness, weight gain, sickness and hormonal imbalance.

March is a transition month, in which the heaviness of winter begins to shift into the lighter weather of spring.  The foods that are available at this time of year reflect this shift in the seasons.  The grounding, root vegetables such as beets, squash, sweet potatoes, and potatoes are a staple item in the winter and they continue to be available into the early spring.  The warmer weather brings asparagus, lettuce, cucumbers, radishes, spinach and peppers.  Sprouts are also a wonderful food to eat at this time of year, symbolizing new growth.  Growing sprouts is a great way to take advantage of the growing season in your very own kitchen.

Nutritionally these spring foods support detoxification in the body, removing winter’s waste and aiding in rejuvenation. These veggies are loaded in nutrients, antioxidants and fiber that cleanse your cells, kidneys, liver and colon!  Vitamins in vegetables nourish the body, increasing energy levels and releasing stress from the body.  Sprouts are rich in chlorophyll, as well as packed with fiber, protein and nutrients to cleanse and nourish the body.

Sprouts are easy to grow in your very own kitchen! You can find get a free sprouting guide by subscribing to the newsletter on this site. Also check out this great article. 

Sprouts can also be purchased from your local grocery or health food store.

Now you might be thinking, how do you actually eat sprouts? Excellent question.  Tossing sprouts into salads is an easy way to enhance the nutrition content of meals.

Spring Forward Sprout Salad

Ingredients:
1 cup lentil or mung bean sprouts
1 cucumber, chopped
½ cup sunflower sprouts or alfalfa sprouts, chopped
¼ cup sunflower seeds or pumpkin seeds
¼ cup spring green onions, chopped

Dressing:
2 Tbsp fresh orange squeezed
1 Tbsp lime juice
2 tsp maple syrup or honey
½ tsp grated ginger root
¼ tsp sea salt
pinch cayenne pepper (optional)

Directions:
1. Mix together the dressing ingredients.
2. Toss all ingredients together with the dressing.

If you are doing any traveling throughout Ontario this summer you may come upon a sight that few have seen in hundreds of years, a herd of bison grazing in an open field. The sight of these huge beasts will often prompt travelers to stop for a photo opportunity but what they don't realize is that bison farming is a growing business in Canada.

Naturally raised, without the use of growth hormones, stimulants, antibiotics or animal by-products, bison primarily graze on pasture grasses. Unlike the modern day bovine, they thrive on the scrub grasses of places like the Ottawa Valley, pulling the nutrients out of the most challenging plant matter.

"They really are the perfect animal for the Ottawa Valley area," says Richard Allan of Battle River Bison, Perth, and Ontario. "They survive on almost any form of grass and do not require a lot of attention. We don't inoculate them, as their hides are too thick for needling. Besides they are very hardy and don't become sick very often."  

http://www.battleriverbison.ca/

It appears that farmers such as Allan have harnessed the natural vitality of bison and turned health conscious consumers onto a nutrient dense food that delivers the same amount of quality protein as beef with 25-50% less fat. Bison also has 25% more bio-available iron (1) and is an excellent source of B12. (3)

Beyond the health benefits, bison is a better choice for the environment.

According to the Canadian Bison website "The reintroduction of bison to the Canadian plains by farmers, ranchers and conservation agencies has been a positive development for the environment." (2) The website goes on to explain, "Today, bison ranching plays an important role in the preservation of the last remnants of native grassland habitat on the prairies by providing an economically viable alternative to cultivation. With a population approaching 200,000 breeding bison cows in Canada, the nation’s bison industry can take credit for the return of an amazingly vast expanse of formerly farmed land to pasture land." (2)

Native grasses do not require the chemicals or irrigation that crops such as wheat need in order to survive. This reduces the operating costs and environmental impact of modern day farming.

If you eat meat you may want to consider making the switch to a healthier and more environmentally sound choice. Here is a wonderful bison recipe from my TV show, Healthy Gourmet.


Bison Strip Loin

This tasty indoor BBQ recipe is from Ezra Title, Chef of the Healthy Gourmet. As the nutritionist for the show, I always add 'Secret Ingredients' to his dishes and for this nice lean meat, I added heart healthy garlic chili flax oil (can be found in most health food stores). Check out our show on the Oprah Winfrey Network starting March 1, 2011. Enjoy watching Ezra and I argue about health verse flavour and come up with the perfect balance that will leave you happy and healthy for a lifetime!

Ingredients:

½ lb Bison Strip Loin
Salt & Pepper
1/3 cup chopped Italian parsley
¼ cup chopped thyme
2 teaspoons minced garlic
zest of 2 limes
1 tablespoon horseradish, grated
Garlic-chili flaxseed oil

Directions:

Preheat oven at 400 degrees. Portion Bison Strip Loin into “tenderloins” and season with salt and pepper. Sear on medium high heat in a grill pan and finish in the oven. Allow meat to rest before slicing.

Mix seasoning ingredients together and sprinkle over sliced Bison. Top with garlic-chili flaxseed oil, to taste.

References:

1) http://www.canadianbison.ca/consumer/Why_Bison/nutrition.htm
2) http://www.canadianbison.ca/consumer/Nature/sustainable_agriculture.htm
3) http://www.thunderridgebison.com/nutrition.htm