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THE ULTIMATE SUGAR REPLACEMENT
Swerve is a natural, zero calorie sweetener made from a blend of erythritol and oligsaccharides.
That's a mouthful. What does that mean?
It means that if you're baking or cooking and looking to use less sugar, you can substitute it with Swerve. Period.
Looking to avoid artificial sweeteners? Us too. Trying to cut calories and reach your health goals?
Swerve can help. Going keto and don't care much about calories, but don't want to even think about carbs? No carbs here.
Diabetic and looking to avoid blood sugar spikes? Swerve doesn't cause them.
In short, Swerve is the Everyone Friendly Sweetener because we're here for your lifestyle, no matter what it looks like.
Melinda's Pumpkin Spice Protein Cookies Recipe
Makes 36 bite-sized cookies.
- 2.5 cups of flour or gluten-free flour
- 2/3 cup of Kardish Better Vanilla Protein
- 1 tsp baking powder
- 1 tsp baking soda
- ½ tsp salt
- 2 tsp cinnamon
- ½ tsp nutmeg
- ½ tsp cloves
- ½ cup grass-fed or vegan butter
- ½ - 1 cup coconut palm sugar (more sugar = sweeter!)
- 1 can of organic pumpkin puree
- ½ cup smashed banana
- 1 egg or vegan alternative
- 1 tsp vanilla
- Preheat oven to 350°F.
- Mix together by hand: flour, Kardish Better Vanilla Protein, baking powder, baking soda, salt, cinnamon, nutmeg, and cloves.
- Mix together in a separate bowl: butter, palm sugar, pumpkin puree, smashed banana, egg, and vanilla.
- Add the wet ingredients to the dry ingredients. Mix by hand or with a mixer
- Drop 1 tbsp onto a baking sheet.
- Bake for 12 minutes.
- Let cool.
- Optional: Top with CocoWhip!
Keeping Up With Kardish: Meet Kristy
Health has always been a passion of Kristy’s. Before starting at Kardish, Kristy had 15 years of experience working in retirement homes and with adults experiencing dementia-related disorders. As much as she loved this job, she has always had a particular interest and fascination with food and nutrition.
She applied for the Holistic Nutrition program with the Canadian School of Natural Nutrition, fell in love with the material and chose to fully immerse herself into the world of natural health. She is now a registered holistic nutritionist. This has come in very handy while working as assistant manager of the Merivale store. Her dream is to combine her previous experience with holistic nutrition.
Although she was taught about the science behind food, working at Kardish has opened her eyes to the world of natural supplements, and how beneficial they can be while used in combination with a healthy lifestyle.
Her top health tip is about balancing life. “Life is about balance…don’t be so hard on yourself! Have fun, eat that extra slice of pizza, watch one more episode of that show you can’t turn off…but also, attempt getting maybe get one more hour of sleep, meditate a little, try turning off your electronics an hour or so before bed, incorporate seasonal whole foods into your diet as much as possible, go outside and soak up the sun - move your body, play! And most importantly keep yourself hydrated and drink plenty of WATER!!!”
Keeping in with the theme of balance, Kristy’s favourite recent recipe is a sweet vegan treat, easily made with products from Kardish!
Rice Kristy Treats
2 bags - Dandies Marshmallows
7-8 cups - Nature’s Path Organic Crispy Rice
3/4 cup - Earth Balance vegan butter
1/2 tsp - Simply Organic Pure Vanilla Extract
In a large pot on low heat- Melt the butter, and add the marshmallows stirring often and slow. Add vanilla. Remove from heat add the crispy rice and fold in until fully combined. Transfer to a glass dish and press down with hands or a spatula. Let cool and enjoy!
Her favourite natural supplement is Health First Ashwagandha, a cortisol regulating adaptogenic herb that is great for reducing stress and anxiety, while also regulating hormones and boosting brain function. A close second place was probiotics!
As for health and beauty products, Kristy enjoys using Kardish bar soaps because of their great ingredients and scents; Carina Organics line for their super clean ingredients, how gentle they are on the skin, and the amazing smells; and finally, the Green Beaver SPF 25 Face Cream, great for year round sun protection!
Her everyday pantry staples include Bekings eggs, sauerkraut, Earth's Own unsweetened oat milk and sprouted Ezekiel bread.
Her new favourite summer treat is the GTS Watermelon Kombucha and Wholly Veggie! Buffalo Cauliflower bites - great for entertaining and pack a spicy punch!
She loves working at Kardish for all the opportunities of growth and development within the company, from training programs to highly approachable owners, she loves the family-like dynamic of the business. Her favourite moments happen while interacting with customers, though: “when a customer comes back in suffering from something that’s causing a lot of distress they tell me that the product I recommended or suggestions I gave, made a huge difference, what an amazing feeling!”
Amy's Healthy Quarantine Snacks Event
Thank you so much for those who attended our virtual cooking event with Amy Longard. We hope you had as much fun as we did. If you're looking to make some of Amy's healthy snacks, but can't quite remember how she did it, we've got you covered. Within this blog you'll find a recap of her video, few of her recipes, some healthy snack options, and a few tips she mentioned.
In case you missed it, here is the video!
Want to try more of Amy’s recipes: click here
Looking for products she mentioned? Find them below!
All products listed above can be found at any of our 7 locations. You can visit our stores, or call 613-224-1414 to place an order.
Here are some other tips Amy mentioned:
- Apricots make a great snack, especially when they are paired with nuts
- Looking for a change? Try dipping your apple slices in peanut butter or cinnamon
- Want a creative recipe? Try out Chocolate Avocado Pudding!
- Add some cocoa powder and maple syrup in your Hummus recipe for a chocolate taste
- If you’re a coffee enthusiast, make sure to drink 2 cups of water for every cup of coffee to stay hydrated. You can also find substitutes like green tea.
We had so much fun cooking with Amy that we're working on another virtual event for you very soon, so stay tuned! In the meantime, if you're looking for some more educational health content, check out our Wellness-blog: https://kardish.com/blogs/wellness-blog.
Thank you so much for participating and we can't wait to see you again soon!
Healthy Halloween Treats
Spooky season is in full swing, and with that comes all of the Halloween-themed treats. But, before the trick or treating starts, why not try a few healthier options that kids will truly love!
Grapes/Jelly Beans/Yogurt covered berries
One snack that is scary delicious is Monster Teeth. This simple yet tasty treat can be made with the family and makes a spooky addition to any party! You can start by using any type of apple you prefer and cutting it into reasonably large slices with the skin on. Now, this is where you can add your personal touch! Choose any type of nut butter you like, whether natural peanut butter, almond butter, or sunflower butter. You are going to slather the apple slices with the nut butter of your choice, and then you will add your “teeth,” because what monster is truly complete without their teeth? For the teeth, you can use green grapes, white jelly beans, or even yogurt-covered berries for a true teeth-like effect! Once they are all assembled, all that’s left is to serve and watch them disappear!
Small chocolate chips
This simple but tasty treat requires just three ingredients and is a great make-ahead snack that you can keep in the freezer. First, you will start cutting a whole banana in quarters, so there is one flat side. You will then insert the skewer into the bottom of the banana to be used as a handle for dipping and then eating. Next, you are going to submerge the banana half into your choice of yogurt fully. This can be any flavour you prefer, and once they are fully coated, it is best to put them onto a baking tray with parchment paper to stay flat in the freezer and easily remove them once fully frozen. The last step is to add your ghost eyes, so you will put two mini chocolate chips onto the banana and into the freezer they go! Once they are fully frozen, they are ready to serve and enjoy, and maybe spook!!
Candy Corn Parfait
This sweet treat is a real crowd pleaser! A healthy take on the infamous candy corn, which is sure to delight in this recipe. You only need three ingredients for this dessert, and the best part is that this treat is so quick and easy to assemble you can get the whole family involved. You want to make sure you have your fruit ready to go, so that includes breaking your orange or tangerine into small segments and cutting up your pineapple into bite-size pieces. To assemble this treat, you will follow the colours of the candy corn so that the pineapple will be the base, the orange/tangerine will be the next layer, and you can top it off with whipped cream! You can do homemade or store-bought. You can even use coconut whipped cream to make this treat completely dairy-free. Last but not least, garnish with a few candy corn on top, and you are ready to serve!
Whether you are hosting some Halloween guests or just having a cozy night in, these treats are sure to delight boys and ghouls of all ages!
Healthier Apple Pie
Gathering around the dinner table for any fall occasion just doesn’t seem as sweet if it doesn’t finish off with a delicious slice of apple pie. This autumn classic has been shared and loved for decades, and though it is a favourite, it is not necessarily the healthiest option. By making these simple swaps, you can feel free to indulge in a slice or two without all of the guilt!
There are several different variations on this classic and quintessential fall favourite. One of the easiest swaps that you can make for a healthier apple pie is the sugar. There is quite a large amount of sugar in a traditional apple pie recipe, so by reducing the amount used or even the kind of sugar, you can significantly decrease the sweetness in this dessert. Try using a sugar alternative such as maple syrup or agave for added sweetness with lower sugar content.
Another simple way to make a healthier apple pie is to make it with a whole wheat crust. By swapping out regular white flour for whole wheat flour, you can make a much healthier crust with not much taste difference. Whole wheat flour will still give you a delicious and flaky crust to support the decadent apple filling.
A final simple swap that you can make when serving apple pie is dairy-free ice cream. There are several delicious choices on the market that make great alternatives to regular dairy ice cream. This is a great way to appeal to a larger group who may have dairy sensitivities or allergies. There are also really great options for alternative whipped cream, so if you prefer whipped cream to ice cream, you can even try a coconut alternative.
By making these small and simple changes to the original recipe, you can turn an autumn and thanksgiving favourite into a new and healthier tradition for years to come!