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4 Healthy Maple Syrup Recipes You Need for Canada Day

What's a more patriotic way to celebrate Canada Day than by mastering all forms of maple syrup consumption?

And guess what? Maple syrup isn't just a sweet treat. 

Disclaimer: We're talking about REAL maple syrup here. Like the one's from trees, in containers that say Pure Maple Syrup. 

While maple syrup is a no-no on any sugar-free diet, it does have a host of health benefits. Here are a few: 

  • It has a lower glycemic index than pure sugar
  • It actually has minerals and antioxidants
  • Because it has antioxidants, it can also be an anti-inflammatory

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Rather than reach for the Maple-flavoured marshmallows or the packages of maple candies, check out these easy and healthy maple syrup recipes that you need for Canada Day!

 

4 Healthy Maple Syrup Recipes You Need for Canada Day
Photo Courtesy of Amy's Healthy Baking Blog

1. Carrot Cake Oatmeal Cookies 

Recipe from: Amy's Healthy Baking Blog 

Ingredients: 

  • 1 cup (100g) instant oats 
  • ¾ cup (90g) whole wheat or gluten-free* flour (measured like this)
  • 1 ½ tsp baking powder
  • 1 ½ tsp ground cinnamon
  • ⅛ tsp salt
  • 2 tbsp (28g) coconut oil or unsalted butter, melted and cooled slightly
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ½ cup (120mL) pure maple syrup
  • ¾ cup (68g) grated carrots (about 1 smallish medium, peeled first!)

Directions: 

  1. Whisk together the oats, flour, baking powder, cinnamon, and salt.
  2. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup until thoroughly incorporated.
  3. Add in the flour mixture, stirring just until incorporated. Fold in the carrots.
  4. Chill the dough for at least 30 minutes. 
  5. Preheat the oven to 325°F, and line a baking sheet with a silicone baking mat or parchment paper.
  6. Drop the cookie dough into 14 rounded scoops on the baking sheet. Flatten slightly using a spatula.
  7. Bake at 325°F for 12-15 minutes.
  8. Cool on the baking sheet for at least 15 minutes before turning out onto a wire rack.

4 Healthy Maple Syrup Recipes You Need for Canada Day

2. Maple Iced Bulletproof Coffee

A Canadian take on this keto diet classic, adding maple syrup kind of makes you feel like you're drinking a sugar-filled latte (without the blood sugar spike). 

Ingredients: 

  • 1 cup cold coffee (follow coffee brewing instructions for your machine!) 
  • 1 tbsp. MCT Oil 
  • 1 tbsp. maple syrup
  • 1 tbsp. collagen powder 
  • 1 tbsp. coconut cream (the stuff from the can!) 

Directions: 

  1. Brew your coffee according the directions on the bag, and let sit in the fridge till cold. Didn't think that far ahead? Brew your coffee at double strength and pour over 5 ice cubes. 
  2. Add coffee, MCT oil, maple syrup, collagen powder and coconut cream to a blender, and blend! 
  3. Pour over ice, add a straw, and voila! 

4 Healthy Maple Syrup Recipes You Need for Canada Day

3. Low-Sugar Granola

Ingredients: 

  • 2 Tbsp. Maple Syrup
  • 1 Cup Old Fashioned Rolled Oats
  • 2 Handfuls of Chopped, Raw Mixed Nuts (walnuts, cashews, almonds, pecans, hazlenuts)
  • 2 Tbsp. Hemp Seeds
  • 1 Tbsp. Flax Seeds
  • ¼ Cup Coconut shreds (YUM!)
  • 1 Rounded Tbsp. of Organic, Cold-Pressed Coconut Oil
  • 2 Tbsp. Almond, Cashew, or Other Non-Dairy Milk 
  • 1 Pinch of Salt

Directions: 

  1. Pre-heat oven to 350 degrees celsius
  2. Melt coconut oil in microwave or on stovetop
  3. In a mixing bowl, throw in all of the ingredients except coconut oil
  4. Let sit for about 20 minutes (maybe do some exercises for your back while you wait!) 
  5. Line a 9 x 13 inch sheet pan with aluminum foil and cover with melted coconut oil 
  6. Spread mixture onto baking sheet 
  7. Cook for 10-15 minutes (your nose will let you know when it's done!) 

Find out some of our favourite ways to eat this here

4 Healthy Maple Syrup Recipes You Need for Canada Day
Photo courtesy of Pure Maple from Canada

4. Pink Grapefruit Salad 

Recipe from: Pure Maple from Canada

Ingredients:

  • 4 cups baby arugula
  • 1 grapefruit, peeled and segmented, juices reserved
  • 1/4 cup pure maple syrup
  • 2 teaspoons of pure vanilla extract)
  • 1/2 cup olive oil
  • 2 tablespoons toasted pine nuts (optional)

Directions: 

  • Amongst two large salad bowls, divide arugula and grapefruit segments.
  • In a small bowl, combine pure maple syrup, vanilla extract, grapefruit juice and olive oil; whisk until emulsified.
  • Pour 1-2 tablespoons over each salad; garnish with pine nuts, if desired

As a glaze ... for nearly anything

Our favourite is on salmon. 
Recipe from: Sweet Peas and Saffron

Ingredients:

  • 1 lb salmon
  • 1/3 cup maple syrup
  • 3 tablespoons reduced sodium soy sauce (coconut aminos for paleo/gf)
  • 3 tablespoons water optional

Directions: 

  1. Heat oven to 400°F.

  2. Arrange salmon skin side down on a large piece of foil set on a sheet pan (make sure you have enough foil to completely wrap the salmon up). Fold the edges of the foil up slightly to keep the sauce from running out.

  3. Shake together the maple syrup and soy sauce, then drizzle all over the salmon. Seal the foil so the sauce + salmon are enclosed. You can marinate the fish at this point for 30 min- 2hours, or put it directly into the oven.

  4. Bake for 20 minutes, or until fish is baked through and flakes easily. If you have individual fillets, they may be done quicker, so be sure to check them earlier.

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