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Exploring Different Types of Seeds You Should Eat and Their Uses & Benefits

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Seeds are small powerhouses of nutrition, packed with essential nutrients, healthy fats, and antioxidants. Among the myriad of seeds available, pumpkin, sunflower, hemp, chia, and flax seeds stand out for their versatility and health benefits. This comprehensive guide will delve into the unique properties, nutritional profiles, health benefits, culinary uses, and storage tips for each of these seeds.

Seeds are the reproductive structures of plants and often contain high concentrations of nutrients to support the growth of new plants. Due to their nutrient density, seeds have been incorporated into various diets worldwide, not only for their health benefits but also for their ability to enhance flavor and texture in dishes.

Pumpkin Seeds

Pumpkin Seeds benefits and usesPumpkin seeds, also known as pepitas, are flat, oval-shaped seeds found inside pumpkin fruit. They have a mild, nutty flavor and can be eaten raw, roasted, or used in various recipes.

Nutritional Profile: A 1-ounce (28-gram) serving of pumpkin seeds provides:

  • Calories: 151
  • Fat: 13 grams (of which 2.5 grams are saturated fat)
  • Carbohydrates: 5 grams
    • Fiber: 1.7 grams
    • Sugar: 0.2 grams
  • Protein: 7 grams

Pumpkin seeds are also rich in:

  • Iron: 23% of the Daily Value (DV)
  • Magnesium: 37% of the DV
  • Zinc: 14% of the DV
  • Copper: 19% of the DV

Health Benefits:

  1. Heart Health: Pumpkin seeds are a good source of magnesium, which supports heart health by regulating blood pressure and preventing cardiovascular diseases.
  2. Prostate Health: They contain zinc, which is essential for prostate health and may reduce the risk of prostate enlargement and cancer.
  3. Antioxidant Properties: Pumpkin seeds are high in antioxidants like vitamin E and carotenoids, which help combat oxidative stress and inflammation.

Culinary Uses:

  • Snacking: Enjoy roasted pumpkin seeds as a crunchy, nutritious snack.
  • Salads: Add raw or roasted pumpkin seeds to salads for added texture and flavor.
  • Baking: Incorporate pumpkin seeds into bread, muffins, and granola for extra crunch.

Storage: Store pumpkin seeds in an airtight container in a cool, dry place. They can also be kept in the refrigerator or freezer to extend their shelf life, typically up to six months.

Sunflower Seeds

Sunflower Seeds

Sunflower seeds come from the sunflower plant’s large, flowering head. They are known for their slightly sweet and nutty flavor and can be eaten raw, roasted, or as part of various dishes.

Nutritional Profile: A 1-ounce (28-gram) serving of sunflower seeds provides:

 

  • Calories: 164
  • Fat: 14 grams (of which 1.5 grams are saturated fat)
  • Carbohydrates: 6 grams
    • Fiber: 2 grams
    • Sugar: 1 gram
  • Protein: 6 grams

Sunflower seeds are also rich in:

  • Vitamin E: 28% of the DV
  • Magnesium: 27% of the DV
  • Selenium: 32% of the DV
  • Copper: 21% of the DV

Health Benefits:

  1. Skin Health: Sunflower seeds are high in vitamin E, an antioxidant that protects the skin from oxidative damage and supports healthy aging.
  2. Bone Health: The magnesium content in sunflower seeds supports bone health by aiding in the absorption of calcium.
  3. Anti-Inflammatory Properties: Sunflower seeds contain compounds that can help reduce inflammation and support overall immune function.

Culinary Uses:

  • Trail Mix: Include sunflower seeds in trail mix for a crunchy, nutritious snack.
  • Granola and Bars: Use sunflower seeds in homemade granola bars or energy balls.
  • Salads and Soups: Sprinkle on salads and soups for added texture and flavor.

Storage: Keep sunflower seeds in an airtight container in a cool, dry place. For longer shelf life, store in the refrigerator or freezer, where they can last up to six months.

Hemp Seeds

Hemp seedsHemp seeds, or hemp hearts, are the seeds of the hemp plant, known for their nutty flavor and soft texture. They are often used in healthy foods due to their impressive nutrient profile.

Nutritional Profile: A 1-ounce (28-gram) serving of hemp seeds provides:

  • Calories: 157
  • Fat: 13 grams (of which 1.2 grams are saturated fat)
  • Carbohydrates: 2.6 grams
    • Fiber: 1 gram
    • Sugars: 0.5 grams
  • Protein: 10 grams

Hemp seeds are also rich in:

  • Omega-3 Fatty Acids: 2,600 mg
  • Omega-6 Fatty Acids: 7,000 mg
  • Magnesium: 48% of the DV
  • Iron: 15% of the DV

Health Benefits:

  1. Heart Health: Rich in omega-3 and omega-6 fatty acids, hemp seeds support heart health by reducing cholesterol levels and promoting healthy blood pressure.
  2. Digestive Health: The fiber content in hemp seeds supports digestive health by promoting regular bowel movements.
  3. Skin Health: Hemp seeds contain essential fatty acids that support healthy skin and may alleviate conditions like eczema.

Culinary Uses:

  • Smoothies: Blend hemp seeds into smoothies for an added protein boost.
  • Salads and Soups: Sprinkle hemp seeds on salads or soups for a nutty flavor and extra protein.
  • Baking: Add hemp seeds to baked goods like muffins, cookies, or bread.

Storage: Store hemp seeds in an airtight container in a cool, dry place. They can also be kept in the refrigerator or freezer to prolong freshness, typically up to six months.

Chia Seeds

chia seeds

Chia seeds are tiny, oval seeds from the Salvia hispanica plant. They have a mild flavor and can absorb liquid to form a gel-like consistency.

Nutritional Profile: A 1-ounce (28-gram) serving of chia seeds provides:

  • Calories: 137
  • Fat: 9 grams (of which 1 gram is saturated fat)
  • Carbohydrates: 12 grams
    • Fiber: 11 grams
    • Sugars: 0 grams
  • Protein: 4 grams

Chia seeds are also rich in:

  • Omega-3 Fatty Acids: 5,000 mg
  • Calcium: 18% of the DV
  • Iron: 12% of the DV
  • Magnesium: 30% of the DV

Health Benefits:

  1. Digestive Health: High in fiber, chia seeds promote healthy digestion and can help prevent constipation.
  2. Heart Health: The omega-3 fatty acids in chia seeds support heart health by reducing inflammation and lowering cholesterol levels.
  3. Bone Health: Chia seeds are a good source of calcium and magnesium, which support bone health.

Culinary Uses:

  • Puddings: Make chia seed pudding by soaking chia seeds in liquid overnight until they form a gel-like texture.
  • Smoothies: Add chia seeds to smoothies for added fiber and omega-3s.
  • Baking: Incorporate chia seeds into baked goods for extra texture and nutrition.

Storage: Store chia seeds in an airtight container in a cool, dry place. They have a long shelf life and can last up to two years if stored properly.

Flax Seeds

Flax seeds benefits and uses

Flax seeds are small, brown or golden seeds from the flax plant. They are known for their high omega-3 content.

Nutritional Profile: A 1-ounce (28-gram) serving of flax seeds provides:

  • Calories: 150
  • Fat: 12 grams (of which 1 gram is saturated fat)
  • Carbohydrates: 8 grams
    • Fiber: 8 grams
    • Sugars: 0.2 grams
  • Protein: 5 grams

Flax seeds are also rich in:

  • Omega-3 Fatty Acids: 6,000 mg
  • Magnesium: 27% of the DV
  • Iron: 8% of the DV
  • Lignans: High in plant compounds that have antioxidant properties

 

Health Benefits:

  1. Heart Health: Flax seeds are a rich source of omega-3 fatty acids, which help reduce inflammation and lower the risk of heart disease.
  2. Digestive Health: The high fiber content in flax seeds supports digestive health and can help prevent constipation.
  3. Hormonal Balance: Flax seeds contain lignans, which may help balance hormones and reduce the risk of hormone-related cancers.

Culinary Uses:

  • Smoothies: Blend flax seeds into smoothies for added fiber and omega-3s.
  • Baking: Add ground flax seeds to muffins, bread, and other baked goods for extra nutrition.
  • Toppings: Sprinkle flax seeds on yogurt, oatmeal, or salads for added texture and nutrients.

Storage:

  • Whole Flax Seeds: Store whole flax seeds in an airtight container in a cool, dry place. They can last up to a year at room temperature. For extended freshness, you can refrigerate or freeze them.
  • Ground Flax Seeds: Ground flax seeds have a shorter shelf life due to their higher exposure to air and light. Store them in an airtight container in the refrigerator or freezer to maintain their nutritional value, typically up to six months.

Key Points

  • Nutritional Powerhouses:
    Pumpkin, sunflower, hemp, chia, and flax seeds are rich in essential nutrients like healthy fats, proteins, and vitamins, making them valuable additions to a balanced diet.
  • Health Benefits:
    Each type of seed discussed above offers unique and some common health benefits, including support for heart health, digestive health, and skin health. They also provide antioxidants and essential fatty acids.
  • Versatility in Cooking:
    These seeds can be incorporated into a wide range of dishes, from snacks and breakfast items to salads and baked goods. Their versatility enhances both flavor and nutrition.
  • Proper Storage:
    To maintain freshness and extend shelf life, store seeds in airtight containers in cool, dry places. For longer storage, refrigeration or freezing is recommended.
  • Purchasing Tips:
    Choose seeds that are fresh and minimally processed. Opt for non-GMO options if possible, and check for any added sugars or preservatives in store-bought varieties.

Conclusion

Seeds are small but mighty, offering a wealth of nutrients and health benefits. Whether you’re adding pumpkin seeds for a crunchy snack, sunflower seeds for a vitamin-rich topping, hemp seeds for their protein content, chia seeds for their gel-like texture in puddings, or flax seeds for their omega-3 fatty acids, incorporating these seeds into your diet can enhance your overall health and well-being.

Each type of those seed brings its own unique set of benefits and uses, making them versatile additions to a variety of dishes. By understanding their nutritional profiles, health benefits, and culinary applications, you can make informed choices about how to include these seeds in your diet.

With proper storage techniques and a mindful approach to purchasing, you can enjoy the full spectrum of flavors and benefits that these seeds offer. So go ahead and explore the world of seeds—your taste buds and your body will thank you!

 

Top 7 High Fiber Foods You Need to Know

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What is Fiber?

Fiber, an indispensable component of a balanced diet, is a complex carbohydrate found in
plant-based foods that plays a crucial role in promoting overall health. Comprising both soluble
and insoluble forms, fiber contributes to various physiological functions within the body,
particularly in supporting digestive wellness.

What is Fiber and what are its resources

Soluble fiber dissolves in water, forming a gel-like substance that aids in managing cholesterol levels and stabilizing blood sugar. On the other hand, insoluble fiber adds bulk to stool, facilitating regular bowel movements and promoting colon health. This dietary essential, abundant in fruits, vegetables, whole grains, legumes and seeds, forms the backbone of a nutritionally robust lifestyle.

Folowing is the list of the top 7 foods that are rich in fiber content.

1. Blueberries

blueberries rich in fiber

Blueberries, those succulent jewels of nature, not only captivate taste buds with their sweet-
tart burst but also contribute significantly to overall well-being. Packed with dietary fiber,
Blueberries promote digestive health by combining both soluble and insoluble fibers. This
dynamic duo aids in maintaining healthy cholesterol levels, ensuring smooth bowel
movements, and making Blueberries a delicious addition to any diet aiming for a fiber-rich
boost.

2. Strawberries

dried strawberries

Strawberries, with their vibrant red hue and delectable sweetness, emerge as both a culinary
delight and a nutritional powerhouse. A single cup of strawberries serves as a rich source of
dietary fiber, featuring a blend of soluble and insoluble fibers. This combination not only
supports digestive harmony but also aids in weight management by fostering a feeling of
fullness. Strawberries, therefore, stand as both a guilt-free treat and an essential component in
promoting overall well-being.

3. Oats

Oats

Oats, a breakfast staple revered for their versatility, offer more than just a hearty morning
meal. Packed with soluble fiber, known as beta-glucans, oats contribute significantly to
digestive health. This soluble fiber also plays a crucial role in regulating cholesterol levels,
making oats a heart-healthy choice. Incorporating oats into your daily routine provides a
sustained release of energy, making them an ideal option for those seeking a wholesome start
to their day.

4. Quinoa

White Quinoa

Quinoa, often celebrated for its complete protein profile, deserves equal recognition for its
fiber content. This ancient grain boasts both soluble and insoluble fibers, supporting digestive
health and contributing to a feeling of fullness. Beyond its protein-rich attributes, quinoa's fiber
content makes it an excellent addition to meals for those aiming for satiety and a diverse
nutritional profile.

5. Brown Rice

Brown Rice

Brown rice, with its unpolished grains retaining the nutrient-packed bran layer, stands out as a
fiber-rich alternative to refined white rice. The insoluble fiber in brown rice promotes regular
bowel movements, aiding in overall digestive wellness. Choosing brown rice over its refined
counterpart not only satisfies the palate with its nutty flavor but also provides essential
nutrients and fiber for those prioritizing health-conscious dietary choices.

 

6. Chia Seeds

Chia seeds

Chia seeds, though tiny in size, pack a nutritional punch, particularly in the realm of fiber. High
in soluble fiber, chia seeds form a gel-like consistency when mixed with liquid, promoting
digestive health and contributing to a feeling of fullness. Beyond their fiber content, chia seeds
are versatile, easily incorporating into various dishes such as smoothies, yogurt, or chia
pudding, making them an accessible and nutritious addition to any diet.

7. Flax Seeds

Flax seeds

Flax seeds, revered for their omega-3 fatty acids, are equally noteworthy for their fiber content.
Rich in soluble fiber, flax seeds contribute to digestive regularity and may aid in lowering
cholesterol levels. Grinding flax seeds enhances nutrient absorption, making them a versatile
addition to cereals, baked goods, or smoothies for those looking to elevate their fiber intake
while enjoying the additional benefits of healthy fats.

Benefits of Fiber Content

1. Digestive Health

Preventing Constipation: Insoluble fiber adds bulk to stool, preventing constipation and promoting
regular bowel movements.
Promoting Gut Health: Soluble fiber acts as a prebiotic, supporting the growth of beneficial gut
bacteria and contributing to a healthy gut microbiome.

2. Weight Management

Feeling of Fullness: High-fiber foods provide a sense of satiety, reducing overall calorie intake and
aiding in weight management.
Calorie Density: Many fiber-rich foods are low in calories, allowing individuals to consume larger
volumes of food without excess calorie intake.

3. Heart Health

Cholesterol Regulation: Soluble fiber helps lower LDL (bad) cholesterol levels, reducing the risk of
cardiovascular diseases.
Blood Pressure Regulation: Some studies suggest that fiber intake may contribute to the regulation of
blood pressure, supporting heart health.

4. Blood Sugar Control

Stabilizing Blood Sugar Levels: Soluble fiber slows down the digestion and absorption of sugars,
preventing rapid spikes in blood sugar levels. This is particularly beneficial for individuals with diabetes
or those at risk of developing diabetes.

5. Colon Health

Reducing Colon Cancer Risk: Adequate fiber intake is associated with a lower risk of developing
colorectal cancer. Fiber may help remove toxins and carcinogens from the colon.

6. Improved Nutrient Absorption

Enhancing Nutrient Absorption: Fiber can bind to certain minerals and help their absorption in the
intestine, promoting overall nutrient utilization.

7. Healthy Weight Loss

Supporting Weight Loss Efforts: High-fiber foods often require more chewing, slowing down the eating
process and promoting mindfulness. This, combined with the feeling of fullness, can support healthy
weight loss.

8. Blood Sugar Management

Stabilizing Blood Sugar Levels: Soluble fiber slows the absorption of sugar, preventing rapid spikes in
blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk of
developing diabetes.

9. Reduced Risk of Chronic Diseases

Lowering Risk of Cardiovascular Diseases: Fiber's impact on cholesterol levels and blood pressure
contributes to a reduced risk of heart diseases.
Decreasing Risk of Type 2 Diabetes: Fiber-rich diets are associated with a lower risk of developing
type 2 diabetes.

10. Enhanced Bowel Function

Promoting Regular Bowel Movements: Insoluble fiber adds bulk to stool, preventing constipation
and promoting regular and healthy bowel movements.
Conclusion

In essence, these fiber-rich foods are not just culinary delights but nutritional powerhouses.
Blueberries offer a perfect blend of soluble and insoluble fibers for digestive health.
Strawberries are guilt-free treats aiding weight management. Oats, with beta-glucans, are
heart-healthy. Quinoa combines protein and fiber for satiety. Brown rice, a nutty alternative,
promotes regular bowel movements. Chia seeds, though small, bring soluble fiber versatility.
Flax seeds, rich in omega-3s and soluble fiber, aid digestion and cholesterol. Each adds not only
flavor but also significant health benefits to our daily meals, emphasizing the joy of integrating
wellness into our culinary choices.

4 Naturally Gluten Free Foods for Everybody

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Gluten free refers to a diet or a product that does not contain gluten. Gluten is a protein found in wheat, barley, and rye, as well as some other grains. People who have celiac disease or gluten sensitivity must follow a strict Gluten free diet to avoid negative health effects.

Celiac disease is a serious autoimmune disorder that affects the small intestine. It is triggered by the consumption of gluten, a protein found in wheat, barley, and rye. When someone with celiac disease consumes gluten, their immune system attacks the lining of the small intestine, causing damage and inflammation. According to the National Institute of Diabetes and Digestive and Kidney Diseases, it is estimated that approximately 1 in 141 Americans has celiac disease. This equates to around 1.8 million people in the United States who have the condition.

A Gluten free diet typically includes foods made from naturally Gluten free grains such as rice and quinoa, as well as fruits and vegetables.

A Gluten free diet is the only effective treatment for celiac disease. This means avoiding all foods and products that contain gluten, including wheat, barley, and rye. Gluten is found in many foods, such as bread, pasta, cereal, and baked goods, as well as in less obvious sources, such as soups, sauces, and processed meats. Following a Gluten free diet can be challenging, but it is essential for people with celiac disease to manage their symptoms and prevent long-term complications. Fortunately, there are many Gluten free alternatives available, such as Gluten free bread, pasta, and baking mixes, as well as naturally Gluten free foods, such as fruits, vegetables, and proteins. It is important for people with celiac disease to read food labels carefully and to be aware of potential sources of gluten, such as cross-contamination during food preparation or processing.

For people with celiac disease, a strict Gluten free diet is necessary to manage the condition and prevent symptoms.

Here are some foods that are organically Gluten free.

  1. Brown Rice

Brown Rice

Brown rice is a popular and versatile Gluten free grain that is enjoyed by people around the world. It is a whole grain that is high in fiber, vitamins, and minerals, making it a nutritious addition to any meal. Brown rice is naturally Gluten free, but it is important to make sure that it has not been contaminated with gluten during processing or packaging. Many brands offer Gluten free brown rice that has been produced in facilities that are dedicated Gluten free, and these brands are often certified Gluten free by third-party organizations. Gluten free brown rice can be cooked in a variety of ways, including boiling, steaming, and baking, and it can be used in a variety of dishes, such as stir-fries, salads, and casseroles. Overall, Gluten free brown rice is a healthy and delicious grain that can be enjoyed by anyone, regardless of their dietary needs or preferences.

  1. Quinoa

Whole Quinoa Grain

Quinoa is a Gluten free pseudo-cereal that is native to South America. It is a nutrient-dense food that is high in protein, fiber, vitamins, and minerals, making it a great choice for people with celiac disease or gluten sensitivity who are looking for a nutritious alternative to gluten-containing grains. Quinoa is naturally Gluten free, and it is often used as a substitute for wheat, barley, and rye in Gluten free recipes. It can be cooked in a variety of ways, including boiling, steaming, and baking, and it can be used in a wide range of dishes, such as salads, soups, and stews. While quinoa is a safe and nutritious food for most people, some individuals may experience an allergic reaction to quinoa, so it is important to consult with a healthcare provider if you have any concerns. Overall, Gluten free quinoa is a versatile and nutritious ingredient that can be enjoyed by anyone looking for a healthy and delicious alternative to gluten-containing grains.

  1. Chia Seeds

Chia Seeds

Chia seeds are a popular and nutritious Gluten free food that are high in fiber, protein, and omega-3 fatty acids. They are often used as a superfood and a healthy addition to smoothies, oatmeal, and baked goods. Chia seeds are naturally Gluten free and safe for people with celiac disease or gluten sensitivity to consume. They can be found in most grocery stores and health food stores and are usually sold in bulk or in packages. When purchasing chia seeds, it is important to check the label for any potential cross-contamination with gluten during processing. Gluten free chia seeds can be easily incorporated into a variety of recipes and are an excellent source of nutrition for anyone looking to boost their overall health and wellbeing.

  1. Fruits and Vegetables

Gluten Free Dried Fruit

Fruits and vegetables are naturally Gluten free and are a nutritious addition to any diet, including for those with celiac disease or gluten sensitivity. They are an excellent source of vitamins, minerals, fiber, and antioxidants that are essential for optimal health. A wide variety of Gluten free dried fruits and vegetables are available year-round and can be found in most grocery stores and farmers markets. Some examples of Gluten free fruits include apples, bananas, berries, citrus fruits, grapes, melons, and tropical fruits. Some examples of Gluten free vegetables include leafy greens, cruciferous vegetables, root vegetables, nightshade vegetables, and squash. Eating a variety of fruits and vegetables can help to support overall health and reduce the risk of chronic diseases. Whether eaten raw or cooked, fruits and vegetables are a delicious and essential part of a healthy, Gluten free diet.

5 Ways To Use Cocoa Powder In Everyday Foods

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Cocoa powder is a type of powder made by grinding the beans of the cacao tree and is commonly used in baking and cooking, and is known for its rich, chocolate flavor. It is a versatile ingredient that can be used in a variety of recipes, including cakes, brownies, cookies, smoothies, and more.cocoa powder

Cocoa powder is considered as a healthier source of antioxidants and nutrients. It is also often used in raw food diets and vegan diets as a natural sweetener and flavoring.

Cocoa Powder Uses in Everyday Foods

It can be used in a variety of everyday foods to add a rich chocolate flavor and nutritional benefits. Here are some examples:

  1. Use in Smoothies

Adding Cocoa powder to your morning smoothie can help you start the day off on a sweet note. You can blend Cocoa powder with fruits, nuts, and other healthy ingredients to make a delicious and nutritious smoothie.

  1. Use in Oatmeal

Sprinkling it on your morning bowl of oatmeal is a great way to add a chocolate flavor and some antioxidants to your breakfast.

  1. Use in Hot Chocolate

Mix Cocoa powder with milk, almond milk, or another milk alternative to make a healthy and delicious hot chocolate. You can sweeten it with honey, maple syrup, or another natural sweetener.

  1. Use in Baked Goods

It can be used in a variety of baked goods, such as cakes, brownies, and cookies. You can substitute some of the flour in the recipe with Cocoa powder to create a healthier, chocolatey version of your favorite dessert.

  1. Use in Energy Balls

Cocoa powder can be mixed with dates, nuts, and other ingredients to make healthy energy balls that are perfect for a mid-day snack or a pre-workout boost.

Health Benefits of Cocoa Powder

It has a range of potential health benefits due to its nutrient content. Here are some of the potential benefits:

  1. Rich in antioxidants: Cocoa powder is high in flavonoids, a type of antioxidant that can help protect your body against damage from free radicals.
  2. May improve heart health: Some studies have found that Cocoa powder may help lower blood pressure and reduce the risk of heart disease.
  3. May boost cognitive function: Cocoa powder contains compounds like caffeine and theobromine that can help improve focus and mental alertness.
  4. May reduce inflammation: The flavonoids in Cocoa powder may help reduce inflammation in the body, which is linked to many chronic diseases.
  5. May improve mood: Cocoa powder contains a compound called phenylethylamine, which can help boost mood and promote feelings of happiness.
  6. May support weight loss: Cocoa powder is low in calories and high in fiber, which can help you feel full and satisfied after eating, potentially reducing your overall calorie intake.

What are Oat Groats? How are they different than traditional Rolled Oats or Instant Oats? What is the best recipe to cook oat groats?

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oat groats

Gerbs oat groats are incredibly flavorful & nutritious

Oat groats, traditional rolled oats and instant quick cooking oats are essential ingredients to make piping hot bowls of oatmeal, their high fiber and protein content are slowly digested and as a result, you will find yourself eating less throughout the day. Oat groats, or raw hulled Oat grains are delicious and make a healthful addition to your diet. Like other whole grains, they help fight Type 2 diabetes and cardiovascular disease.

oat groats

Commonly called whole oats, oat groats, are the untreated, natural, hulled oats with the outermost inedible chaff, or hull, removed. Steel cut oats, are whole oat groats that have been sliced in half, nutritionally they are the same, the only difference is the cooking time is slightly less. They offer superior nutrition because the endosperm, the germ, and the bran are all preserved. They contain loads of fiber plus protein, antioxidants, minerals, various B vitamins, plus the heart healthy polysaccharide fats.

Nutritional Information for 1/4 Cup – Gerbs Oat Groats

 

Minerals

Calcium – 16.20 mg (1 % DV)

Iron – 2.00 mg (11 % DV)

Potassium – 144.00 mg (3 % DV)

Sodium – 0.00 mg (0 % DV)

Proteins & Amino acids

Protein – 5.00 g (10 % DV)

Carbohydrates

Carbohydrate – 34.00 g (12 % DV)

Fiber – 5.00 g (18 % DV)

Sugars  0.00 g

Net carbs – 29 g

Fats and Fatty Acids

Fat – 2.502 g (3 % DV)

Saturated fatty acids – 0.500 g  (2 % DV)

Fatty acids (total trans) – 0.000 g

Sterols

Cholesterol – 0.00 mg     0 %

So, what is the difference between whole oat groats, traditional rolled oats and Instant oats?

oat groats, traditional rolled oats and Instant oats

If you think about it in regards of processing time at the farm, as we move from left to right, marginal amounts of fiber content and nutritional benefits are lost as the whole oat groat, is steamed, smashed/pressed (Gerbs Traditional Rolled Oats) and ultimately cut or smashed into smaller pieces yielding the Gerbs quick cooking oat grain. Conversely the cooking time will dramatically decrease from the whole Oat groat to the instant quick cooking oats, but the ‘nutty’ flavor, texture and consistency will also change. Outside of how much time you have in a given morning, the best way to determine which of these three you like the most is to order some below, set aside an hour or so, make batches of each this weekend, and do a family blind taste test (how fun right!) You never know what will be your favorite, and do not let cooking time dictate your preference.

Gerbs Oat Groats

gerbs oat groats

Key Features of Oat Groats:

  • Oat groats contribute beneficial minerals — including iron and phosphorus — to your diet. Both iron and phosphorus make up components of compounds essential to good health. Phosphorus is incorporated into your DNA, bone mineral tissue and ATP — a source of energy — while iron is incorporated into hemoglobin and myoglobin, two proteins you need to transport and store oxygen. Each serving of oat groats contains 204 milligrams of phosphorus, or 29 percent of your recommended daily intake.
  • Oat groats also offer antioxidant benefits due to their zinc and copper content. Both minerals protect your tissues from free radicals, which would otherwise damage your DNA, contributing to genetic mutations and disease. Zinc also plays a role in immune function, while copper supports nervous system health. Each serving of oat groats offers 244 micrograms of copper — 27 percent of the recommended daily intake, according to the Institute of Medicine.
  • Oat groats take much longer to cook than rolled or steel-cut oats — up to an hour — so they’re best suited to leisurely breakfasts rather than a quick meal before you jump into your daily grind. Try them topped with fresh berries, sliced banana and pecans. Alternatively, use cooked oat groats in grain salads. Combine the groats with dried cranberries, chopped dried figs and an orange-and-mint dressing, or mix them with toasted walnuts, chopped kale, slices of roasted carrots and parsnips.
  • Each serving — a 1/4 cup raw, or approximately 1 cup cooked — contains 152 calories and provides 8 percent of the daily calorie intake in a 2,000-calorie diet. The groats provide 6 grams of protein per serving, which helps maintain healthy tissue and a strong immune system. A serving of groats also contains 26 grams of carbohydrates, including 4.1 grams of dietary fiber. These carbs fuel your active lifestyle and provide energy needed for brain function.

Gerbs Traditional Rolled Oats (Oatmeal)

Gerbs Traditional Rolled Oats

Gerbs Traditional Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

Contains Fiber
Oats contain dietary fiber. Although it’s indigestible by your body, fiber helps to regulate digestion and prevent constipation. It may also help control your blood sugar and promote a feeling of fullness after eating, allowing you to cut calories with less hunger. Soluble fiber found in oats is particularly helpful for lowering bad cholesterol levels.

Lower Cholesterol
Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.

Lower Blood Sugar
Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

Lose Weight
Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

Gerbs Instant Quick Cooking Oats (Oatmeal)

Gerbs Instant Quick Cooking Oats

Features of Gerbs Instant Oats

  • Starting your day with a bowl of instant oatmeal boosts your intake of B-complex vitamins. Each cooked cup provides half of your recommended daily intake for vitamin B-6, thiamin, riboflavin and niacin, nutrients that help your body metabolize the carbohydrates, protein and fat in food. It also gives you half of your daily requirement of vitamin A, an antioxidant that benefits your vision and helps strengthen your immune system. It also contains 30 percent of the folate you need daily.
  • The Institute of Medicine recommends that adults get 55 micrograms of selenium per day. Selenium is a mineral that may benefit your immune system, heart and thyroid, according to the National Institutes of Health. A cup of cooked instant oatmeal provides 12 micrograms of selenium, giving you one-fifth of the selenium you need each day. Selenium acts as an antioxidant, scavenging free radicals that damage cells, so an adequate intake may help prevent premature aging and chronic diseases.
  • Instant Oats are also rich in calcium, magnesium and phosphorus, which are crucial for the health of your bones, nerve function and muscle development. A cup of instant oatmeal contains 20 to 30 percent of each of those minerals. It provides men with 13 percent of the zinc and more than 100 percent of the iron they need daily, and it gives women 18 percent of the zinc and 80 percent of the iron they need each day. Zinc is an antioxidant that may shorten the duration of colds and viral infection.

Gerbs Whole Oat Groat Porridge Recipe

Gerbs Whole Oat Groat Porridge Recipe

Ingredients

3 cups water

1 cup Gerbs Oat Groats

dash powdered sea salt

Stove Top Directions

Bring water and salt to a boil in a medium saucepan. Add the oat groats, cover, and reduce temperature to a gentle simmer for 40 minutes. Remove the lid and simmer for 10-15 minutes longer, stirring occasionally, until soft and water is absorbed.

If desired, remove from heat, cover and let stand for 10 minutes before serving.

Excellent Topping Ideas

Storing, Reheating, And Freezing

Since making groat has a longer preparation time compared to standard oatmeal, we like to make super large batches on Sunday’s to refrigerate in individual lock n’ stack containers to have on hand for and entire week of breakfasts. Properly stored Groats in airtight containers will last up to a week+.

To reheat, add a tablespoon or so of oat milk or water and in the microwave for a minute, stir midway thru, until heat for another 1 minute until desired temperature.

Gerbs Oat Groats may also be frozen in the same single size serve containers. Just take them out and thaw overnight in the fridge and then re-heat using the steps detailed above.

Uncooked groats have a shelf life of 18 months to 2 years in the pantry. Store in the packaging or transfer to a storage container.

gerbs uncooked oats

Benefits of Eating Gerbs Pumpkin Seeds (kernels or in-shell doesn’t matter)

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benefits of eating gerbs pumpkin seeds

200 kinds! Yes, you are reading this correctly, there are 200 Varieties of Pumpkins, all yielding different size and tasting seeds!

However, commercially few varieties are farmed and harvested for their seeds. At the maximum, you’ll find a half a dozen or so varieties at stores and garden centers with better luck coming online. Each variety has different characteristics. From massive jumbo world record weighing pumpkins to large pumpkins, medium pumpkins grown for their flesh/meat, small pumpkins, and decorative miniature pumpkins. Colors range all over the spectrum, including many shapes and sizes.

Pumpkin seeds have been consumed for many years and show no sign of going anywhere anytime soon. Pumpkins themselves are thought to have first been discovered in North America and were widely used by Native Americans. Actual pumpkin seeds have been found in Mexico and date back as far as 7000 B.C. Pumpkin seeds have been eaten throughout history for sustenance and medicinal purposes too. For example, pumpkin seeds were given to sick people as a means to expel parasitic worms and intestinal parasites from the body. As a result, they were listed as an antiparasitic in the United States Pharmacopoeia from 1863 to 1936. Today, some of the largest producers in the world include Mexico, the United States, China and New Zealand (https://www.jcsqualityfoods.com.au/)

in shell pumpkin seeds

Nutrients per ounce (28 grams) Gerbs Pumpkin Seeds

  • Calories- 125 (523kJ)
  • Carbohydrates- 15.0 grams
  • Fat- 5.4 grams
  • Protein- 7 grams
  • Vitamin A – 17.4 IU
  • Vit. C – 0.1 mg
  • Niacin – 0.1 mg
  • Folate – 2.5 mcg
  • Minerals – Calcium – 15.4 mg
  • Iron – 0.9 mg
  • Magnesium – 73.4 mg
  • Phosphorus – 25.8 mg
  • Potassium – 257 mg
  • Sodium – 5 mg
  • Zinc – 2.9 mg
  • Copper – 0.2 mg
  • Manganese – 0.1 mg

Gerbs Pumpkin Seeds build strong bones

Gerbs Pumpkin Seeds build strong bones

Being highly rich in magnesium and calcium, pumpkin seeds help maintain healthy bones. Magnesium is good for growth and strength of bones.  It has been observed that people with ample amounts of Magnesium in their diet tend to have a higher density of minerals in their bones. This helps to avoid risks like bone fractures and osteoporosis.

Gerbs Pumpkin Seeds Packed with Powerful Antioxidant

Gerbs Pumpkin Seeds Packed with Powerful Antioxidant

Pumpkin seeds have great antioxidant potential due to the presence of Vitamin E and carotenoids. These antioxidants help in reducing inflammation and also protect our body from damage caused by free radicals. Thus, they provide us with protection from innumerable diseases.

Cardio-protective elements in Gerbs Pumpkin Seeds

Cardio-protective elements in Gerbs Pumpkin Seeds

Pumpkin seeds are very good for the health of our heart. Antioxidants in them protect our heart from various disorders. Magnesium in pumpkin seeds helps to lower our blood pressure. Magnesium also lowers bad cholesterol (LDL ) levels and triglycerides. This reduces the risk of heart diseases. Fiber present in pumpkin seeds also reduces cholesterol levels, thus protecting our heart.

Gerbs Pumpkin Seeds Help in Management of Diabetes

Gerbs Pumpkin Seeds Help in Management of Diabetes

Pumpkin seeds are rich in magnesium. Magnesium helps to lower blood sugar levels which is beneficial for people with diabetes mellitus. What is diabetes mellitus? Diabetes mellitus, commonly known as diabetes, refers to a group of metabolic disorders that affects how our body uses blood sugar or glucose. Since pumpkin seeds prove to be useful in the management of diabetes, they can be included in your Diabetes Diet Plan.

Gerbs Pumpkin Seeds daily Immunity Booster

Gerbs Pumpkin Seeds daily Immunity Booster

Pumpkin seeds are good for our immune system due to the presence of vitamin E and zinc. Vitamin E enhances immune responses and protects against several infectious diseases. It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our body. Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections, and increasing overall immunity. Pumpkin seeds exhibit antimicrobial, antifungal, and antiviral properties.

Gerbs Pumpkin Seeds can Improve Quality of Sleep

Gerbs Pumpkin Seeds can Improve Quality of Sleep

Tryptophan is an essential amino acid that cannot be produced by the human body and must be obtained through your diet, primarily from animal or plant based protein sources. Amino acid tryptophan present in pumpkin seeds is good for sleep. It is a precursor to serotonin and melatonin. Both serotonin and melatonin help to induce sleep.

Eating Gerbs Whole Pumpkin Seeds Daily are Good for Weight Loss

Eating Gerbs Whole Pumpkin Seeds Daily are Good for Weight Loss

Pumpkin seeds are rich in proteins and fiber. They make us feel full for a long time, reduce our food intake, and finally reduce the number of calories consumed. This helps in reduction of weight.

Pumpkin Seeds are Good for Prostate Health

Pumpkin Seeds are Good for Prostate Health

Consumption of pumpkin seeds improves the symptoms of Benign Prostatic Hyperplasia ( BPH ). Pumpkin seeds are rich in zinc. Zinc reduces the chances of prostate cancer. There is also limited data that suggests Pumpkin Seed oil may help to treat and prevent urinary diseases/disorders.

Pumpkin Seeds can Improve the Quality of Sperm

Pumpkin Seeds can Improve the Quality of Sperm

Pumpkin seeds are rich in zinc. Zinc improves fertility in men. Zinc therapy improves sperm quality with increases in sperm density, progressive motility and improved conception and pregnancy outcome. It increases the levels of testosterone and also the quality and quantity of sperms.

Daily consumption of Pumpkin Seeds shown to be Good during Pregnancy

Daily consumption of Pumpkin Seeds shown to be Good during Pregnancy

Pumpkin seeds contain a good amount of zinc. Zinc boosts immunity and helps in healthy growth of the baby. It is beneficial to consume zinc-rich foods in pregnancy. Poor maternal zinc status has been associated with fetal loss, congenital malformations, intrauterine growth retardation, reduced birth weight, prolonged labor and preterm or post-term deliveries.

Gerbs pumpkin seeds nutritional benefits

Gerbs Cinnamon Sugar Roasted Pumpkin Seeds

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Gerbs Cinnamon Sugar Roasted Pumpkin Seeds

Ingredients

2 cups Gerbs Raw Whole Pumpkin Seeds. Traditional or jumbo work fine, you can also substitute Gerbs Raw Pumpkin Kernels

Gerbs raw whole pumpkin seeds

2 tablespoons pressed Pumpkin Seed Oil (substitute sunflower oil)

1/2 cup powdered Sugar

1/3 cup Wild Clover Honey

1/2 tsp. powdered Sea Salt

1/2 tsp. Freshly ground Cinnamon

Cleaning Seeds from a Whole Pumpkin

Cleaning Seeds from a Whole Pumpkin

Obviously, this step is only possible in the Fall when Whole Pumpkins are plentiful at local farms and grocery stores. Luckily Gerbs has you covered; we offer raw/dried Whole & Kernel pumpkin seeds 365 a year! But if you have a few hours of time to kill, and perhaps some young helping hands to help scoop and clean, this step can be a wonderful kid friendly activity to make some lasting memories. Mom or Dad, cut a large circular hole in the middle of a medium sized pumpkins, you will find that some pumpkins have more seeds than others.  Have the little ones scoop out the inside pulp and seeds with a spoon into a large stainless bowl, but obviously fingers work the best. Then use running water and a strainer to separate the seeds from all the pumpkin strands and bits; and finally give the pumpkin seeds a nice wash & fully dry to remove the sugary gooey syrup, that will cause the seeds to burn in the oven.

Roasting Pumpkin Seed Instructions

Roasting Pumpkin Seed Instructions

Preheat the oven to 325 degrees.

Add Pumpkin Seeds to a large ungreased baking sheet (non-stick preferable) in a single layer (important step for the seeds to get brown & crispy).

Roast for 25 minutes, move & mix seeds around and roast for another 10 minutes. Helpful Tip: There are over 200 varieties of Whole Pumpkin, you can also roast any seed from winter squash, not just pumpkin.

Remove baking sheet and set onto rack to cool

In a small bowl: add pumpkin oil, powdered sugar and honey & mix. Microwave for 30 seconds, remove and whisk until smooth, add salt and cinnamon microwave for additional 30 seconds.

add pumpkin oil in bowl

Place warm seeds into large bowl and pour cinnamon sugar mixture over the top and mix thoroughly.

Call in the family, trust us these seeds are amazing when warm!

Storing Roasted Pumpkin Seeds

Storing Roasted Pumpkin Seeds

Allow the seeds to cool completely before storing. Roasted pumpkin seeds can be stored in an airtight container at room temperature, in a cool dark setting like a kitchen cabinet for up to two weeks or in the fridge for up to two months.

Many Flavor Options with Roasted Pumpkin Seed

The plain roasted pumpkin seed recipe allows for countless post flavor combinations, we have tried savory batches, spicy jerk flavors, buffalo and ranch kinds or simple garlic parmesan batches, the options are endless!

Many Flavor Options with Roasted Pumpkin Seed

Allergy Friendly Snacks and Tips to Help Get Rid of a Headache or Migraine Attack

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migraine relief

If you’re living with migraine, you probably know that certain foods and drinks can trigger an attack. But even though it’s important to know what to avoid, focusing on the foods to add to your diet matters, too: It may help reduce the number or severity of migraine attacks or other types of headaches.

“Food really is the first medicine,” says Wynne Brown, MD, the medical director of integrative medicine at Wake Forest Baptist Health in Winston-Salem, North Carolina. “When you’re trying to manage migraine, what you eat — and when you eat — can make all the difference,” she says.

Being open to change in your diet is a good start, says Dr. Brown. “Often, we can get in a rut and eat the same things over and over. By adding different fresh fruits and vegetables to our diet, we can reap benefits in terms of water content as well as vitamins and minerals,” she says.

A diet with a variety of good foods will make a big difference both in migraine management and overall health and may improve imbalances that contribute to headaches, says Brown.

If you’re looking for ways to change your diet to better manage your migraine, here are some expert tips on the foods and drinks to help you on your journey.

7 all-natural allergy friendly snacks to get rid of a headache or migraine attack

“Food really is the first medicine,” says Wynne Brown, MD, the medical director of integrative medicine at Wake Forest Baptist Health in Winston-Salem, North Carolina. “When you’re trying to manage migraine, what you eat — and when you eat — can make all the difference,” she says.

 

Gerbs Banana Chips

Gerbs banana chips

Looking for something quick and easy that could help stave off a migraine attack or an episode of hypoglycemia, which could lead to a headache? Reach for a banana or some Gerbs Sweet Banana Chips or Unsweetened Chips rather than highly processed foods like granola bars or candy, suggests Brown.

“Bananas are a great food for quick energy recovery, and they’re high in magnesium, which can be helpful when people have headaches,” she says.

Bananas are about 74 percent water, so there are hydration benefits as well, Brown says.

Gerbs Pumpkin, Flax and Chia Seeds

Gerbs Pumpkin, Flax and Chia Seeds

Magnesium deficiency is one of the most common nutritional causes of persistent or cluster headaches, says Sarah Thomsen Ferreira, RD, MPH, a registered dietitian with Cleveland Clinic’s Center for Functional Medicine in Ohio.

“Prioritizing ample amounts of magnesium-rich foods daily is one of the best ways to keep these headaches at bay,” Ferreira says.

Gerbs Flax seeds, whole and kernel pumpkin seeds, and chia seeds are all good sources of magnesium, says Ferreira. Pumpkin seeds are also high in fiber, preventing the constipation that sometimes comes with migraine. Cashews are high in magnesium, too, she says.

Chocolate Can Ease a Caffeine Withdrawal Headache

Chocolate Can Ease a Caffeine Withdrawal Headache

Everyone wants to hear that Gerbs chocolate can help a caffeine withdrawal headache, says Brown with a laugh. “Some people believe chocolate is a food group all its own,” she says.

According to ConsumerLab.com, an independent company that tests health and nutrition products, most dark chocolates have about 40 to 50 milligrams of caffeine per 1½ ounce serving, which is about the same amount you would get in a cup of green tea and about half the amount in a cup of regular brewed coffee. So depending on the person, a serving of dark chocolate might be enough to ease a caffeine withdrawal headache.

Dark chocolate is also a good source of magnesium, according to the Cleveland Clinic. 

Berries May Relieve Sinus Pressure

Berries May Relieve Sinus PressureGerbs Strawberries May Relieve Sinus Pressure

“Eating things that are high in antioxidants can help to relieve sinus pressure over time,” says Brown. Gerbs Blueberries, Gerbs strawberries, blackberries, and raspberries are all good choices.

Smaller fruits tend to have more exposure to pesticides, and so Brown recommends getting organic berries whenever possible.

stress management

Manage stress

Stress and migraines often go hand in hand. You can’t avoid daily stress, but you can keep it under control to help manage your migraines:

  • Simplify your life. Don’t look for ways to squeeze more activities or chores into the day. Instead, find a way to leave some things out.

  • Manage your time wisely. Update your to-do list every day — both at work and at home. Delegate what you can, and divide large projects into manageable chunks.

  • Take a break. If you feel overwhelmed, a few slow stretches or a quick walk may renew your energy for the task at hand.

  • Adjust your attitude. Stay positive. If you find yourself thinking, “This can’t be done,” switch gears. Think instead, “This will be tough. But I can make it work.”

  • Enjoy yourself. Find time to do something you enjoy for at least 15 minutes every day. It could be playing a game, having coffee with a friend or pursuing a hobby. Doing something you enjoy is a natural way to combat stress.

  • Relax. Deep breathing from your diaphragm can help you relax. Focus on inhaling and exhaling slowly and deeply for at least 10 minutes every day. It may also help to consciously relax your muscles, one group at a time. When you’re done, sit quietly for a minute or two.

keep a migraine diary

A diary may help you determine what triggers your migraines. Note when your migraines start, what you were doing at the time, how long they last and what, if anything, provides relief.

 

Until recently, avoiding migraine triggers was considered the best advice. But new research suggests this may actually increase sensitivity to potential triggers.

 

A more useful approach may be to gradually expose yourself to triggers, and learn to cope with these headache triggers by using behavioral management techniques. These may include identifying and challenging negative thoughts, relaxation training, and stress reduction. More research is needed to understand if and how this approach is more effective in managing migraines.

 

Jaime’s Christmas Morning Cinnamon Buns

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Jaime’s Christmas Morning Cinnamon Buns

Gerbs Ultimate Top 14 Food Allergy Free Cinnamon Bun Recipe

Kid Friendly Cinnamon Bun Recipe

Santa and Rudolf are fast asleep in bed after another successful Christmas Eve mission and before kid’s come galloping downstairs into the living room like Paul Revere being chased by the ghost of Christmas past! What do you say about setting this morning up for success? Mommy & Daddy Style!

Kid Friendly Cinnamon Bun Recipe

Set Christmas Morning Up for Success (freshly brewed coffee, mimosas, bowls of dried fruits & seeds, and Gerbs Oatmeal)

Brew up a large pot of dark roast Italian coffee, chill the Champagne (Mimosas optional, lol) pour some freshly squeezed orange & grapefruit juice into large decanters. Grab your largest dark oat cutting board and begin assembling a world famous breakfast charcutier board, filled with bowls of delicious Gerbs dried fruits, protein packed Gerbs raw seeds, Gerbs original granola, Gerbs mini dark chocolate chips and a large bowl of piping hot Gerbs oatmeal.

But everyone’s still waiting patiently for the rockstar of this breakfast, warm ooey gooey cinnamon buns, free from the top 14 food allergies.  Ohhhh, people will come Ray, people will most definitely come, they’ll come to Iowa looking for Cinnamon Buns! The smell of these baking rolls will ensconce everyone’s bedrooms and fill their lungs with a most welcoming holiday aroma, even the grumpiest of family guests will stop in their tracks and run (ok maybe not run) into the kitchen and patiently wait for the frosting to be slathered on while warm.

Kid Friendly Cinnamon Bun Recipe

Admit it, you can smell these?

This recipe can easily be made using Gerbs ingredients and can be made with a dairy-free butter alternative. Substitutes can be made based upon your family’s food allergy concerns and should not dramatically alter the flavor profile. If you want to add a crunchy topping and you have a tree nut allergy and cannot use pecans, we strongly recommend using Gerbs roasted sunflower seed kernels. These cinnamon buns can also be safely wrapped up in a Christmas tin and shared with friends and loved ones, with a kind note denoting their special allergy messaging.

A bread machine can be used to aid with the rising of the dough, but if you like, this recipe can be created with a standard mixer with a dough hook. You will need a nice warm spot for the dough to rise, as well as a bit of patience.

Dough Ingredients:

  • 1 1/4 cups Oat Milk (sub. Sunflower or rice milk) heated to 110°F
  • 1/3 cup melted dairy-free butter substitute
  • 2 tablespoons sunflower oil
  • 1/2 teaspoon vanilla extract
  • 4 cups Gerbs All-Purpose Flour
  • 1/2 cup sugar
  • 1 teaspoon salt
  • 4 teaspoons baking powder
  • 1 1/4 teaspoons rapid rise yeast

Cinnamon Filling Ingredients

  • 1/3 cup melted dairy-free butter substitute
  • 2/3 cup light brown sugar
  • 2 tablespoons ground cinnamon
  • 1 tbsp. natural maple syrup
  • Dash of nutmeg (optional)

For the icing:

  • 4 tablespoons dairy-free butter substitute
  • 3/4 teaspoon vanilla extract
  • 4 teaspoons blood orange juice
  • 1 tablespoon light corn syrup
  • 2 1/2 to 3 1/4 cups powdered sugar

Step by Step Recipe # 1: Prepare the Dough (Stand Mixer)

Prepare the Dough (Stand Mixer)

  • Start by proofing the yeast in the mixing bowl that comes with your stand mixer.
  • Warm up the water (or milk substitute) to 110°F, add the sugar, and stir to dissolve.
  • Then add the yeast, and do not stir. Allow it to sit for 10 minutes.
  • Now add in the remaining liquid ingredients (starting with the melted dairy-free butter alternative), and slowly add the remaining dry ingredients.
  • The stand mixer with dough hook will need to run for about 5 minutes to work the dough well.
  • Let the dough rest for 10 minutes.

Pre-warm and lightly grease a large bowl. Once the dough has rested, place it into the prepared bowl and cover the bowl tightly with plastic wrap. Place it somewhere warm to allow to rise for at least 2 hours. When finished resting and rising, the dough should be very soft, loose, and easy to work with. A warm kitchen is needed for the dough to rise properly! If your dough is still too elastic to work with and hasn’t risen, try this:

Adjust an oven rack to the middle position and place a loaf or cake pan in the bottom of the oven. Place the container of dough on the middle rack and pour 3 cups of boiling water into the pan on the bottom rack. Close the oven door and allow the dough to rise as instructed.

Step 2: Make a Cinnamon Spread Pizza

Add Cinnamon & Sugar

You simply cannot add too much Cinnamon & Sugar (ok maybe you can)

Pre-heat your oven to 350°F. Combine the brown sugar, cinnamon, maple syrup and nutmeg in a medium bowl and stir well. Melt the dairy-free butter alternative in separate bowl, stand by with a pastry brush.

Roll the dough out into a rectangle shape with a floured rolling pin to be roughly 20″ x 12″. Spread the melted dairy-free butter over the surface of the dough with your brush, apply liberally this step is essential. Sprinkle the cinnamon sugar mixture heavily across the dough, press sugar firmly into the melted butter with your hands. Roll the dough up tightly, starting from the longer side. Using a sharp knife, cut the dough into rolls the size 2-3” thick.

Lightly grease a large baking sheet and place parchment paper on it. Place the rolls onto the pan, leaving a gap between each to allow room for expansion as they bake. Gently press down on the lower sections of the rolls to give each roll a somewhat angled shape (like a hill, so they won’t be totally flat). Brush the tops lightly with some of the remaining melted dairy-free butter alternative.

Make a Cinnamon Spread Pizza

Roll tight, cut into thick wedges and press down outside edges to form a hill!

Step 3: Bake

Bake at 350°F for 21 to 25 minutes. Poke the inner layers gently with a fork to test that they are done and not doughy inside, but also keep an eye that they aren’t burning on the bottoms either. The parchment paper helps with that.

Warm Bake

These are best served warm!

Step 4: Make the Icing

While the rolls are baking, combine all icing ingredients and mix with a hand mixer on medium-low at first. Once the sugar has been incorporated, increase the speed to high and whip the icing until it gets smooth and airy. Spread the icing on the rolls immediately after they come out of the oven. Devour and enjoy!

Cinnamon Buns Icing

Gerbs Flourless Allergy Friendly Dark Chocolate Lava Cake

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Gerbs Flourless Allergy Friendly Dark Chocolate Lava Cake

What is not to love about Dark Chocolate Lave Cake that is creamy, delicious and free from the top 14 recognized food allergens. This recipe is off the hook amazing and was inspired by a beautiful person, who’s passion for chocolate desserts in unmatched. This recipe is beyond simple to put together, and even better, involve the children in the process, let them get their hands dirty (and lick the bowl). We are talking about a gooey fudge like dark chocolate cake with a creamy center, these dark chocolate lava cakes will make any chocolate lover swoon.

GERBS FLOURLESS DARK CHOCOLATE LAVE CAKE

Dark Chocolate Lava Cakes

Dark Chocolate Lava Cakes are essentially tiny cakes that have a gooey chocolate center that spills out when you take a bite – aka, like lava spilling from a fisher in a volcano. They can be made in large batches, kept on the counter for a few days (if they make it) or better yet frozen and microwaved for a sophisticated delicious midnight snack.

HOW TO MAKE GERBS DARK CHOCOLATE LAVE CAKES

  • Grease 4-ounce ramekins and place them on a baking sheet OR dust 9 muffin pans Gerbs Natural Cocoa Powder (to prevent sticking). Silicone baking pans are best when making these lava cakes because they pop out and do not stick.
  • In a small mixing bowl, make your flax eggs by whisking/combining Gerbs Ground Flax Meal and water. Let stand/sit for 10-15 minutes to thicken.HOW TO MAKE GERBS DARK CHOCOLATE LAVE CAKES
  • Add Gerbs dark chocolate chip chunks and sunflower oil to a separate medium sized microwaveable bowl. Microwave for 1 minute and then whisk until chocolate mixture is smooth.

Add Gerbs dark chocolate chip chunks and sunflower oil

  • Add the melted chocolate mixture, applesauce, and Gerbs flax eggs to the dry mix and stir until combined.
  • Fill the ramekins or muffin wells ¾ of the way full.

Add the melted chocolate mixture, applesauce, and Gerbs flax eggs

  • Bake for 14-16 minutes 350 degree oven. The edges will be set but the center will still be soft and gooey. Remove the pan form the oven, set aside on drying rack.

Bake Dark Chocolate Chips

  • Invert Gerbs dark chocolate lava cakes onto a plate and serve warm with a side of vanilla ice cream, or fresh berries and a sprig of mint.

lava cake serving with berries

INGREDIENTS

4 flax eggs (¼ cup Gerbs ground flaxseed meal + ¾ cup (6oz.) water, let sit for 10-15 minutes until thickened)

1 cup Gerbs All-Purpose Flour

½ cup granulated sugar

¼ cup Gerbs Natural Cocoa Powder

½ teaspoon gluten-free baking powder

½ teaspoon salt

½ cup Gerbs Dark Chocolate Chip Chunks

¼ cup sunflower oil

½ cup apple sauce

Optional: additional Gerbs Dark Chocolate Mini Chips for an extra chocolatey center.