Hey there lovelies!

How are you doing today? Before I get into today’s recipe of the week, I wanted to let you know that I’ll be sending out my monthly newsletter tomorrow morning. If you’re not on the list yet, you’ve gotta get on it! This month I’ve got a delicious vegan-friendly, high-protein soup recipe to share, as well as by #1 tip for setting yourself up for success, no matter what your end goal or desire happens to be. Sign up here (why not – it’s free!) and prepare to be inspired!

Ok, now it’s time for a lil something sweet!

1. Recipe of the Week: Who’s sick of the snow, and slush, and salt stains on their winter boots, and having to spend an extra 5-10 minutes scraping the car off in the morning before work? And who’s done with dry hands, chapped lips, and a constantly drippy nose? I sure am.

Beach Granola Ingredients - Eat Spin Run Repeat

Even though spring is supposedly just around the corner, it’s still feeling mighty winter-like here in the Kitchener Waterloo area. If someone were to offer me a trip to anywhere without snow right now, I’d accept in a heartbeat. Since I haven’t had many offers yet, I decided to take matters into my own hands and bring tropical flavours to my kitchen instead.

How to make healthy low-sugar Beach Granola

Enter Beach Granola, a gorgeous blend of coconut, dried tropical fruit, almonds, and oats.

How to make healthy low-sugar Beach Granola

A word of caution: If you’re a huge fan of super sweet granola, this one might not be for you. It’s a subtly sweet, muesli-granola hybrid, meaning that I haven’t added as many liquid sweetening ingredients as you might find in other granola recipes. Don’t worry though – I can assure you it will turn out nice and chunky, and let’s face it –  the chunks are the best bits!

Low-sugar Beach Granola - Eat Spin Run Repeat

So what’s holding the clusters together? A little honey and some coconut oil, which in case you haven’t heard, is fabulous for everything from cooking to moisturizing your hair and skin! It also helps to create a delicious tropical taste that reminds me of lying on the beach in the Dominican with a nice frosty drink in my hand. Come onnnnn sunshine!

Low-sugar Beach Granola - Eat Spin Run Repeat

Your mornings need this. 😉

Head over to Greatist for the recipe!

2. Sunchokes (or Jerusalem artichokes). If I hadn’t stated that these were artichokes, would you have known?


Nope, me neither. I had to look around for the sign in the grocery store because there was no label on these babies when I spotted them at Fiddleheads last week.

According to WiseGeek.com,

A sunchoke is a tuber, like a potato, and is often prepared and eaten as a root vegetable. Light brown and bumpy on the outside and white inside, the sunchoke looks somewhat like a small potato or ginger root. It is native to North America. Also called a Jerusalem artichoke, its name can be a source of confusion because the plant is not closely related to the artichoke; rather, it is a member of the same flower family as the sunflower. With a nutty, somewhat sweet flavor, many cooks enjoy adding bits of the crunchy, raw vegetable to salads or salsas, while others prefer them roasted or mashed.

These vitamin-rich roots are high in thiamin, niacin, and iron. They also contain relatively large amounts of potassium and Vitamin C, while being low in calories. The tubers contain no fat or cholesterol, and only small amounts of sodium. A 1 cup (150 gram) serving of sunchokes contains approximately 110 calories, 3 grams of protein, and 2.4 grams of dietary fiber.


In addition to these wonderful health benefits, sunchokes also happen to have a not-so-wonderful gas-inducing effect. Perhaps fartichokes would be a more appropriate name? When I read about this in my Google research, I took it as a warning not to go to town and begin eating my weight in this veggie. All the recipes I found seemed to either use them in salads or raw veggie dishes, soups, or in roasted form. Since my body has been cold for the past 4 months, I opted for soup.

Since sunchokes look gnarly and dirty on the outside, I peeled the skins off. This seems to be the done thing when cooking with this specimen, but it’s a LOT easier said than done! Luckily I finished peeling with all digits in tact but there were some very close calls.

Making sunchoke soup

It seems most sunchoke soup recipes also feature garlic, onions, broth, and thyme. This sounded a little bland to me, so I added celery and an apple to the mix too. After letting my sunchokes, garlic, broth, thyme, celery and apple cook away on the stove for about 20 minutes, everything looked soft enough to throw into the Vitamix.

Making sunchoke soup in the Vitamix

The result after about 15s of pureeing was a little underwhelming. The flavour seemed really bland, so I punched it up with another couple of teaspoons of thyme, lots of black pepper, and some parsley. My final quantities were as follows:

  • 3 cups chopped peeled sunchokes
  • ¼ large yellow onion
  • 2 cloves garlic, minced
  • 1 tbsp fresh thyme
  • 2 celery stalks, chopped
  • 1 apple
  • 2 cups low sodium vegetable stock
  • ¼ cup parsley
  • sea salt and black pepper, to taste
  • fresh thyme, to garnish

It looked like this:

Sunchoke and Apple Soup

To be honest, it wasn’t the most interesting soup in the world. I’d rank sunchokes alongside turnips – tolerable, but definitely not a favourite and they seem to need a lot of help flavour-wise to make them exciting!

Sunchoke and Apple Soup

Now I want to know…

  • If you could jet of to anywhere in the world right now, where would it be?
  • For those who have tried sunchokes before, how were they prepared? What did you think?

Have a wonderful day and I’ll see ya back here on Friday!