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Vanilla is one of the best-known spices in the world. Vanilla comes from the plant Vanilla Planifolia, a member of the orchid family. This type of orchid is a climbing orchid and, when left alone in its natural environment, it can grow up to 300 feet! Vanilla beans are the seed pods obtained from the flowers of the plant. The vanilla plant is native to South America but has been cultivated in other nations over time. When grown outside of its natural environment it must be hand pollinated to ensure a good fruit set. No wonder it comes with a high price tag!
Vanilla is the second most expensive spice, next to saffron, and it is used in a variety of ways. It is often used in soaps, lotions, and perfumes because of its sweet, comforting scent. Vanilla extract is used as a flavorful ingredient in many different types of foods. Vanilla beans grow around the world, even having a slightly different flavor, depending on their origin. One of the most famous types of vanilla comes from the island of Madagascar, which is the largest producer and thus known as Madagascar Vanilla with its creamy, hay like and sweet flavor with vanillin overtones. Vanilla is also beneficial when used in aromatherapy. It promotes relaxation, eases breathing problems and has been known to have an aphrodisiac effect.
With its sweet flavor and beautiful aroma it is no surprise vanilla has become a favorite spice in the dessert world. It is a healthy substitute for sugar, which makes it perfect to add to Innocent Indulgence’s vegan desserts! Here’s are some other great benefits that come from eating vanilla:
- Vanilla contains small amounts B-complex vitamins such as niacin, thiamine, riboflavin and vitamin B-6.
- Trace minerals like calcium, magnesium, manganese, potassium, iron and zinc can also be found in small quantities when consuming vanilla.
- Vanilla contains anti-oxidants, has anti-carcinogen properties and can reduce tumor activity.
- Vanilla has been traditionally used to ease nausea, promote weight loss and heal wounds.
Vanilla is the picture-perfect combination of great taste and health. Make sure to choose 100% pure vanilla product when buying vanilla. This will help ensure you get all the benefits when adding this wonderful flavor to your food. Vanilla is just another way a healthy life can be a sweet one!
Agave Nectar (or agave syrup), a great natural alternative to refined sugar, is harvested from the agave plant, a desert plant native to Southern Mexico. It resembles a cactus but actually belongs to the same family as the Aloe Vera plant. There are over 100 species of agave found around the world but the blue agave plant is most often used to produce agave nectar. The plant is grown for 7-10 years before it is harvested and almost all the parts of the plant are used. To make agave nectar, the leaves are cut from the plant revealing a core known as the “pina.” The pina resembles a giant pineapple that can weigh from 50-150 pounds! Sap is then extracted from the pina, filtered and heated at a very low temperature (under 118F). Agave has been used for centuries to heal wounds, as it possesses antimicrobial properties. Throughout history, the ancient Aztec considered the agave “a gift” and a very valuable part of their culture for everything from clothing, shelter and healing to religious ceremonies. It’s no surprise that agave nectar offers various health benefits:
- It can be used by raw food fans
- It is 100% vegan
- Agave nectar has a low glycemic index, making it a better choice for diabetics
- Unlike honey, it is safe to use when feeding babies
- It contains saporins, fructans and phytochemicals which contain antimicrobial, anti-inflammatory and immune-boosting abilities
- Agave nectar also contains a high amount of protein-building amino-acids and alkaloids
- It is 40% sweeter than sugar, so less can be used, making it a weight-management-friendly sweetener
Agave nectar is comparable to honey, but tastes slightly sweeter. Agave nectar, or syrup, comes in light and dark colors. The darker syrup contains more minerals and nutrients, retaining its full color, flavor and fragrance. The lighter agave has been filtered, removing the minerals, color, fragrance and flavor, producing a more delicate syrup. Agave nectar is very versatile and can be substituted for almost any sweetener or sugar.
With its sweet flavor and numerous health benefits, it’s no wonder agave nectar is regaining popularity as a sweetener today. At Innocent Indulgence, we strive to provide great taste and nutrition in all our desserts. By using agave nectar as a natural sweetener, we can do just that, so you really can have your cake and eat it too!
Submitted by Callie, ASU intern, Spring ‘11. Thanks, Callie!
Posted 9 months, 3 weeks ago. Add a comment
Any final words of wisdom?
Sometimes making dietary changes can seem overwhelming, but you need not feel deprived. There are plenty of healthier options for the “sweet tooth!” Do what works best for you. Some prefer going “cold turkey,” while some need to transition slowly over time. (I had to do it slowly!) Just be committed to health and what is best for your body. Each and every change counts…don’t discount it! and when you fall off the “good eating wagon” into the “embankment of sweets,” it’s OK. Just get back up and onto the wagon. Keep pressing on toward your goal! You and your body will LOVE the difference!
Q & A series conducted by Margy Squires, published in Health Points by TyH Publications – 12005 N. Saguaro Blvd., Ste. 102, Fountain Hills, AZ 85268.
Ways to Cut Out Sugar
- Experiment with natural sweeteners in beverages & recipes
- Choose unsweetened teas (and pure water) instead of soft drinks
- Read labels! Sugar is called by many names (and comes in everything from ketchup to salad dressing and low-fat foods.) Try a brand with no sugar or one that uses healthier sweeteners
- Choose whole fruit over fruit juice. Fruit has fiber to slow insulin release and blood sugar spikes & lower, naturally occurring sugar content
- Enjoy fresh, frozen or dried fruit for a sweeter snack
- Celebrate with healthy desserts from Innocent Indulgence!
Are there any substitutes for my sweet tooth that are healthier?
Yes! There are many options that can even benefit the body:
- Raw honey – strengthens the immune system, can improve blood sugars in Type 2 diabetics, has anti-bacterial, anti-fungal and anti-vital properties
- Stevia – 250x sweeter than sugar, calorie free, doesn’t raise blood sugar levels
- Agave nectar – considered low glycemic
- Xylitol or Birch Sugar – doesn’t raise blood sugars, inhibits growth of bacteria
- Fruit puree and dried fruit: full of antioxidants, vitamins and minerals that slow aging, protect cells from free radical damage and strengthen the immune system
- Palm sugar, date sugar, maple syrup – and the list goes on
What about aspartame or other “diet” sugars?
Because of the chemical composition of sugar substitutes, their by-products can have associated risks within the body. Splenda, for example, is a sugar molecule with chlorine added. A number of very undesirable side effects (migraines, rashes, numbness, dizziness, agitation) have been connected to use of this low-calorie “diet sugar”. Many of the components of artificial sweeteners are known hazards, but because of individual’s body chemistry, the degree of side effects can vary greatly.
What’s the difference between fructose, sucrose and other types of sugar?
The difference is the size and combination of the sugar molecules, as well as how the body metabolizes them. Sucrose (table sugar) is made of two molecules joined together: glucose and fructose. Fructose is broken down very differently within the body into triglycerides, increasing the risk of heart disease and the body’s storage of fat. Fructose also doesn’t stimulate leptin or ghrelin, hormones that signal “fullness,” which can lead to overeating and weight gain. High fructose corn syrup has a higher percent of fructose than normal.
Are there any “good” sugars? What’s a “normal” limit?
We need carbohydrates as a primary source of energy for the body and brain. It’s important to consume nutrient-dense carbs, which will be low glycemic, unrefined food choices in fruits, vegetables, legumes and whole grains. In 2003, The World Health Organization and the Food and Agriculture Organization recommends that the percent of sugar-based calories (refined, high glycemic) be limited to no more than 10% of total calories (150-200 kcals equals about 10 teaspoons).
Why is avoiding high glycemic food important?
The Glycemic Index is a measure of how carbohydrates affect blood sugar levels. “High glycemic” means the “carbs” break down quickly and raise blood sugar levels rapidly. “Low Glycemic” foods are digested more slowly so blood sugars rise more gradually. Avoiding high glycemic foods (refined carbs) helps minimize blood sugar and insulin level spikes, which can reduce the risk of heart disease, improve cholesterol levels, diabetes management and help with weight loss and weight maintenance.
What about the effects of sugar on GI health?
Over 70%
of the immune system is linked with the gastrointestinal tract. Lots of sugar and refined, processed foods can promote the overgrowth of unhealthy bacteria, yeast and fungi. This throws off the “good bacteria balance,” which can result in less frequent bowel movements and toxin build up, ultimately compromising the immune system.
Does sugar consumption affect aging?
Yes! Inflammation is also one of the primary causes of aging. Again, free radicals are being formed which can impact every part of the body: organs, blood vessels, skin and the immune system.
How does sugar affect immunity?
Sugar and poor regulation of glucose and insulin levels produce more free radicals in the body. This stimulates the body’s inflammatory response, which when continued over time taxes the immune system. This may sound trivial, but recent research correlates chronic inflammation as one of the main contributing factors to all chronic, degenerative diseases. It is especially noted as being the root cause of cancer and heart disease, while high inflammatory markers have been found in depression, allergies, arthritis and psoriasis.
Certainly a little sugar now than then cannot affect your health…or can it??? Did you know that 1 teaspoon of sugar can lower your immune system for up to 6 hours?
Learn more in this Q&A series about how sugar affects your health from nutritionist, Alisha Chasey, as she expounds on this not-so-sweet subject.
What’s the one thing about sugar you want people to know?
Linus Pauling said “If you give up only one food, it should be sugar.” I whole-heartedly agree. Of all the things we as Americans eat, I feel sugar is the one thing that is hardest on our bodies. According to a 2005 U.S. News & World Report, the average American consumption of sugar per year in the U.S. is 142 pounds and 61 pounds of high fructose corn syrup. A 2003 statistic cites 46 gallons of soft drinks (about 1 gallon a week). Compare that to 8.3 pounds of healthy broccoli and 25 pounds of greens. As good as it tastes, sugar adversely affects the body in numerous ways and it’s documented! Here are just a few:
- Suppresses the immune system
- Feeds cancer cells
- Is an addictive substance
- Depletes mineral levels (affecting bone health)
- Disrupts blood sugar and insulin levels, increasing the risk of diabetes
- Can cause hyperactivity, anxiety, and inability to concentrate
- Compromises GI health
- Leads to hormonal imbalances
- Contributes to obesity
Whether they help master counting skills (Chutes & Ladders ®), perfect manners (Sorry ®) or teach the value of money (Monopoly ®) most board games have a dual function – to be fun AND educational. A favorite in my childhood home, Candy Land ®, emphasized the importance of counting and colors, not necessarily nutrition… with the exception of Mr. Mint, who lived in The Peppermint Forest. Whether the makers of the game knew it or not, Mr. Mint and his Peppermint Forest promote numerous health benefits.
The actual plant, native to Europe and a hybrid between watermint and spearmint plants, has been used medicinally since the 1700’s! Menthol, a compound that occurs naturally and abundantly in peppermint, is a key ingredient in relieving nasal congestion (and we all know it is cold season!). Because of its refreshing, cooling properties, peppermint is often found in top-of-the-line skin and hair care products as well as mouthwashes (It is also an antiseptic!). Peppermint and peppermint oil are often effectively used to alleviate indigestion, bloating, menstrual cramps, irritable bowel syndrome and heartburn. Peppermint has also been linked to decreased stress levels, an increased immune system and an innate ability to clear the mind.
At second glance, there is way more to peppermint than the red and white striped, wrapped-in-cellophane candy. With all these benefits and more, it’s definitely worth incorporating peppermint into your holiday season – your health will thank you!
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Article submitted by Jenna. A special THANK YOU to Jenna, our Fall Semester ASU intern. She has been a wonderful addition to our team and has helped immensely with numerous projects! She graduates in just a few days and is moving into the next season of life. Congratulations Jenna! We will miss you! Many, many blessings in your future!
Posted 1 year, 1 month ago. Add a comment
Thank you to Gluten Free Taste of Home! We appreciate your incredible review of our gluten free desserts and cheesecakes online!
Read ‘gluten free taste of home’ review now!
Gluten Free Taste of home focuses on gluten free giveaways, product reviews, and recipes.
Posted 1 year, 1 month ago. Add a comment
2 cups (480 ml) vegetable broth
1/2 cup (120 ml) unsweetened coconut milk
3 cups (735 g) canned pumpkin
1 cup (160 g) sliced onions, sauteed
3 garlic cloves, roasted
3 tablespoons agave nectar (or stevia to taste)
1 teaspoon paprika (optional)
1/2 teaspoon cayenne pepper (optional)
1 teaspoon nutmeg
sea salt and freshly ground black pepper, to taste
–
1. Place all ingredients into the Vitamix container in the order listed and secure lid. (A blender works fine, but you will need to warm the soup on the stove.)
2. Select Variable 1.
3. Turn machine on and quickly increase speed to Variable 10, then to High.
4. Blend for 6-7 minutes or until heavy steam escapes from the vented lid.
Yield: 6-1/2 cups
Time: 10 mins
From Vitamix.com
Posted 1 year, 2 months ago. Add a comment
With the simple flip of the calendar, the “holiday season” has officially begun! No doubt, the next two months will be filled with seemingly unending “to-do” lists. Thankfully, this time of year, those lists seem to have a common theme: food. Planning Thanksgiving dinner and preparing the perfect dish to pass at the company Christmas party can be a daunting task, especially if you are trying to satisfy taste buds while still providing something that’s “good for you.” Winter squash sides, including pumpkin pie, do both! Check out the following health benefits of pumpkin alone!
Pumpkin puree, made from the flesh of a pumpkin, is packed full of vitamins C, E and A; all which work together to keep our immune system healthy, our skin glowing and our eye-sight clear. Pumpkin flesh is also high in potassium and magnesium – minerals that aid in bone strength. Pumpkin is also rich in fiber, which helps keep blood sugar levels and cholesterol in check as well as ensuring proper digestion (1/2 cup of pumpkin puree provides 5 grams of fiber!).
Pumpkin seeds are excellent sources of omega-3 and omega-6 fatty acids, which play numerous important roles in our bodies. Examples of those roles include controlling inflammation, enhancing brain function, and suppressing allergies.
Don’t fret with all those lists. Mastering the perfect pumpkin pie or winter squash recipe for one or more of those events is something your family and friends will thank you for (It’s delicious!) and something you can be proud to serve (Look at all those health benefits!).
Short on time? Try the Pumpkin Patch Parfait! Incredibly delicious, perfectly spiced, vegan and friendly for those with food sensitivities…and healthy….but shhhh, you’d never know!!
Submitted by Jenna, ASU intern. Thanks, Jenna!
Posted 1 year, 3 months ago. Add a comment
While raw cocoa nibs are great natural additives to our favorite treats, society tends to be more aware of cocoa powder. The transition from cocoa nibs to cocoa powder is intricate, to say the least!
Initially, the raw cocoa nibs (Remember, to get to this point, the fruit had to be picked, fermented, dried and shelled!) are refined into a paste known as cocoa liquor. Cocoa liquor is then pressed, resulting in cocoa cake and cocoa butter. Cocoa cake, a hard-pressed patty, is pulverized into cocoa powder, producing that yummy powder in the cute little tins. This powder adds the perfect, polished chocolate flavor to cookies, brownies, teas and ice cream alike without adding unnecessary calories.
Like cocoa nibs, cocoa powder is extremely high in antioxidants and flavonoids. Just one ounce of chocolate a day helps keep our immune system healthy (antioxidants), our cholesterol and heart in check (flavonoids), and our taste buds satisfied. Why deny yourself a good thing?!
Submitted by Jenna, ASU Intern. Thanks, Jenna!
Posted 1 year, 3 months ago. Add a comment
Whether it is dark, white, semisweet or bittersweet, the majority of people love chocolate. Chocolate options are vast and varied, 
but the root of this ancient dessert remains the same – cocoa beans. Cocoa beans are found in the fruit pods of Theobroma cacao trees which are a landmark in Central America. After cocoa beans are fermented, dried and shelled, they are smashed into small, flavor-filled gems known as cocoa nibs. With further processing, raw cocoa nibs transform into cocoa powder, which is the basis of chocolate desserts around the world.
Not only are cocoa nibs the foundation for our favorite flavor, but they also enhance our health! Raw cocoa nibs are reported to have two times the amount of antioxidants found in red wine and three times of those found in green tea! (Antioxidants are nutrients that help keep our bodies healthy, especially under stress.) Cocoa nibs also contain important minerals like iron and magnesium, which assist our bodies with proper metabolism and oxygen transport.
Adding raw cocoa nibs to cookie batters (have you tried our Cocoa Nib Squares?!), brownies, add to fruit smoothies, fruits salads or even green salads and any other favorite treat for a great way to enjoy both the taste and health benefits. Why wait?
Submitted by Jenna, ASU Intern. Thanks, Jenna!
Posted 1 year, 3 months ago. Add a comment
“Eat dessert…it’s good for you!” Really!!
Did you ever think you’d hear those words…
…especially for Chocolate?! It’s the love affair that’s hooked us for life. But now, it can be part of your strategy for health!
Recent research shows that dark chocolate has some very important health benefits. The nutrient content in cocoa might explain why it was used as a “treatment for many ailments” in the 17th-19th centuries and why it’s once again making a come-back! The Journal of the American College of Cardiology deemed the findings “to be one of the major advancements in cardiovascular research.” Cocoa is rich in polyphenols, or “phytonutrients.” Science continues to unravel these hidden ‘miracle-workers” in plants, which serve as potent antioxidants, protecting our cells from damage. The studies* show polyphenols in dark chocolate may help to:
- improve blood flow, keeping vessels healthy and “elastic”
- keep blood from becoming “too sticky”
- raise HDL (good cholesterol) and lower LDL (bad cholesterol)
- lower blood pressure
- improve insulin sensitivity
- reduce inflammation
- slow the aging process
and women, for one final “justification”…
- improve appearance and health of the skin
So, be sure to get your antioxidants in today! Choose naturally sweetened varieties of cocoa, cocoa nibs and pure, dark chocolate for the most benefits. Double Fudge cheesecake, Fudge Brownie squares and Fudge Topping are yummy convenience items to have on hand for a quick dose of goodness!
Posted 1 year, 4 months ago. Add a comment
The children’s story The Gingerbread Man is undoubtedly a classic tale that most everyone is familiar with. With the refrain “Run, run as fast as you can! You can’t catch me! I’m the Gingerbread Man!” echoing in the background, perhaps the cookie cutout character starts to take shape in your mind. Whether his eyes were made from raisins or frosting and his buttons from cinnamon dots or candy buttons, one thing was always for sure. His body was made from gingerbread. As far as any child is concerned, ginger is only good for one thing – making gingerbread men.
Contrary to that opinion, everyone can appreciate the fact that ginger has enhanced pallets with flavor and fragrance for over 2500 years while at the same time providing major health benefits.
Research confirms that a small amount of ginger (two, 1/2 inch slices) is useful for the following:
- Alleviating general gastrointestinal distress (diarrhea, nausea, vomiting) in all ages. This is due to the spice’s ability to relax the smooth muscle in the intestine.
- Relieving motion and morning sickness. Studies reported that ginger was more effective in treating people with motion sickness than over-the-counter medicines and dissipated morning sickness in 70% of pregnant women in their first trimester.
- Serving as an anti-inflammatory in people with osteo- and rheumatoid arthritis.
- Hindering growth of cancer cells, specifically in colorectal and ovarian cancer.
Simply slicing, grating or mincing fresh ginger into stir-fries, vegetable medleys, fruit bakes or beverage choices is an easy way to enjoy these health benefits and so many more. It is not often that a spice appeals to the entire generation span, but then again, it is not often that there is a spice like ginger. Take advantage of it!
Submitted by Jenna, ASU Intern. Thanks, Jenna!
Posted 1 year, 4 months ago. Add a comment
Looking for some gluten-free options??? Buckwheat, actually a fruit seed commonly confused as a grain, tastes great and packs some impressive health benefits thanks to its vitamin, mineral, antioxidants, and fiber content. Although it sounds like it is part of the wheat family, buckwheat is truly gluten free, so it’s safe for people with Celiac or any gluten sensitivity or intolerance.
Check out a few ways it can benefit your body:
- Prevent gallstones in women—high levels of fiber help speed up food transit time through the digestive system.
- Lower risk of colon and breast cancer—further thanks to those high levels of fiber
- Powerful antioxidant—high levels of Flavonoids assist vitamins in collecting free radicals in the body
- Help over 300 enzymes in the body operate—the high amount of magnesium takes part in activating the enzymes abilities
- Reduce the risk of diabetes—whole buckwheat can increase cell insulin sensitivity and satisfy hunger easily
- Improve heart health—by helping to reduce cholesterol, magnesium relaxes blood vessels and antioxidants strengthen vessel walls and keep blood from clotting
- Support bone and dental health—buckwheat is an excellent source of calcium!
Buckwheat can be found roasted or as raw “groats.” It can be ground into flour and used alone or mixed easily with other flours (gluten or non-gluten containing) for delicious baked goods. It can be soaked and sprouted and used in cereals, salads or side dishes or cooked as a “grain”alternative, similar to oatmeal., or try adding it to soups and stews for a hearty flavor and deeper texture. Buckwheat flowers (and bees) also produce an incredible, special type of honey, containing antioxidant levels comparable to apples, oranges and strawberries!
Posted 1 year, 5 months ago. Add a comment
Escape with me from the summer heat for just a moment. Grab a basket, take off your shoes and let the grass poke through your toes as you walk to the patches of wild blueberry bushes. As you’re picking the ripe, juicy fruit and popping the flavorful berries in your mouth, you’re also doing great things for your body. For their tiny size, blueberries are jam-packed with amazing levels of nutrition that can work in your body to:
Loaded with phytonutrients (beneficial plant components that science is still discovering) the blueberries’ anthocyanins, proanthocyanidins, resveratrol, flavonols, and tannins can block pathways that develop cancer
Blueberries are rich in fiber, vitamins, minerals and antioxidants–manganese, vitamin B6, vitamin C, vitamin K. A recent study showed that supplementing a plant-based diet with just 2-4% of blueberries, significantly reduced total and LDL cholesterol.
- Improve memory and slow decline of Alzheimer’s disease
Individuals who drank blueberry juice daily or consumed blueberries showed significant improvement in learning and recall, showing that components in blueberries may strengthen and stimulate brain cells.
- Lessen symptoms of depression
- Prevent urinary tract infections
Blueberries contain the same compound found in cranberries that helps to keep away UTIs, by preventing bacteria from “sticking” and developing infection
- Protect and improve vision
A daily serving of blueberries or juice can help reduce pain and inflammation levels throughout the body, an underlying root of most chronic disease development
With all these amazing benefits, it’s no wonder blueberries are now being named a “super-food” that “increases the body’s ability to heal.”
Posted 1 year, 6 months ago. Add a comment
Fat has gotten a bad rap over the years, even inciting fear that eating just a bite will “pack on the pounds.” (Remember the days of “fat free” everything?!) This is so far from the truth! Fats are essential to life. They make up a part of every single cell in our body, and the right kinds of fats can actually help prevent heart disease…and even help regulate your weight! Nutrient-packed, whole foods provide you with the building blocks essential for radiant health! Incorporating them into your lifestyle will provide you with maximum benefits. Let’s start with coconut oil.
Coconut oil typically brings to mind all those “bad fat” thoughts, which again, are so far from truth! The fat’s special structure is a “medium chain triglyceride. This means it has a smaller size, making it more easily digested by the body, converted into energy and less likely to be stored. It is primarily known for its use as a processed, hydrogenated oil in highly processed goodies, making it a truly harmful product. However, “in the raw,” coconut oil has been called “the healthiest oil on earth,” being used for generations around the world because of its wide range of health benefits and healing properties. In fact, non-Western cultures following years of tradition with high fat and calorie intakes (34-63% fat) had no elevated risk of heart disease and have some of the lowest rates of heart disease in the world, as well as lower body-fat stores and higher survival rates. Not until these cultures switched away from their natural coconut oils to Westernized vegetable oils did they show increased rates of heart disease. Additional research now confirms the benefits and effectiveness of these traditional uses, which may help your body to:
- Strengthen the immune system
- Kill bacteria and viruses
- Support thyroid function
- Increase metabolism
- Reduce body weight
- Lower “bad cholesterol” and raise “good cholesterol”
- Normalize blood sugars
- Improve insulin sensitivity
Cooking? If you choose to fry, coconut oil is the most healthy, stable oil to use.
Be sure to look for Organic, Extra Virgin, Cold Pressed Coconut Oil, which is usually found in the “supplement section” of your natural grocery store.
To experience more of these incredible benefits, try adding coconut oil to smoothies, sauces, grain dishes…or use it in cooking… or get it in your dessert from our dairy free cheesecake.
