Salted Caramel and Pineapple Upside Down Cake

With spring fighting its way to the fore after a long and chilly winter, what better way to welcome the warmth than by making a treat with tropical flavor? This pineapple upside-down cake includes pineapple, of course, which is a natural decongestant for spring allergies, but it’s also a sweet cake enhanced with a homemade salted caramel. This symphony of vibrant flavors is sure to be the perfect segue from decadent winter treats to lighter spring snacks.

Cake Ingredients

  • 6 oz ghee or mild olive oil
  • 6 oz organic sugar*
  • 3 large eggs
  • 1 vanilla pod, seeds extracted from the pod**
  • 1 cup rice flour
  • ¾ cup ground almonds
  • 1 tsp baking powder

Caramel Ingredients

  • 3 oz ghee (plus a little extra for greasing)
  • ¾ cup organic sugar*
  • ½ tsp salt
  • ½ vanilla pod, seeds extracted from the pod**
  • 2 tbsp plain yogurt***
  • 1 pound fresh pineapple, cut into 1″ thick strips

*Sugar is an avoid for all non-secretors. Substitute with agave syrup.
**Vanilla is an avoid for Type O non-secretors. Please omit.
***Yogurt is an avoid for Type O non-secretors. Substitute with rice or almond yogurt.


  1. Preheat your oven to 350ºF.
  2. Line a 9″ round cake pan with parchment paper.
  3. To make the caramel, start by melting the ghee in a small saucepan over low heat with the sugar (or agave for non-secretors), salt and yogurt, stirring to combine for about 10 to 15 minutes. When the sugar has melted and the caramel forms, add the vanilla seeds and stir once. Transfer the caramel into the cake tin, making sure to coat the entire bottom of the pan.
  4. Arrange the pineapple strips in a single layer on top of the caramel, making sure they are well packed together.
  5. To make the batter of the cake, start by creaming the sugar with the olive oil / ghee on medium-high speed in the bowl of an electric mixer. When the sugar has dissolved and the mixture is light and pale, add the eggs, vanilla seeds, followed by the flour, ground almonds and baking powder, until the batter becomes stiff and all ingredients are well combined.
  6. Spread the batter evenly in a thick layer over the pineapple, making sure to keep the strips in place.
  7. Place in the oven and bake for about an hour, or until a toothpick comes out clean.
  8. Allow the cake to rest a few minutes, then place a serving plate over the tin and carefully flip over. Remove the tin and serve warm.

Why You Should Think Twice Before Buying Grocery Store Honey

If you’re doing your best to eat clean, certain things seem like safe bets, like fresh, organic produce and legumes.
Many of us use honey as a natural alternative to other types of sugar, and it’s a favorite ingredient in lots of drinks and dishes.  Well, you may want to brace yourself, because we have some bad news…
Turns out, most of the honey that you’ll find on grocery store shelves is not actually real honey. It’s a product of an unethical yet widespread practice called “honey laundering.” Let us explain.

What Is “Honey Laundering?”

Honey laundering can mean many different things, but in broad terms, it describes honey that has been altered to contain less of the real product in lieu of cheap fillers like (city) water, synthetic sweeteners, and potentially harmful chemicals—without being clearly labeled as such.

Natural honey can be expensive and difficult to harvest. As a result, certain major honey producers, including several in China, rely on unsavory practices to create cheaper, more shelf-stable knockoffs.

It’s well-documented that China has been flooding the markets for years with honey that has had its beneficial pollen removed through ‘ultrafiltration.’

Ultra-filtration is a process that does two things: it gives honey a longer shelf-life and also makes it impossible to trace the country of origin. [An important note on filtration: all honey, including the real stuff, goes through a regular filtration process to remove debris and bee parts. But the added step of ultra-filtration is what separates legit honey from imposters.]

In certain cases, ultra-filtration isn’t the only modification made to honey.

Some samples of Chinese honey have tested positive for illegal antibiotics and have also been watered down with high fructose corn syrup. Honey imposters may also be made from cane, corn or beet sugar, rice syrup, or other cheaper sweeteners.

Why Should You Care?

The murkiness of honey laundering causes consumers to unknowingly use a product they may not want to purchase or put in their bodies.

The chief concern: imported honey may contain chemicals banned in the U.S. and Canada, like chloramphenicol, a broad spectrum antibiotic that has been linked to cancer as well as possible development of aplastic anemia, a rare but serious blood disorder.

Ultra-filtered honey may also be mixed with things like water or high fructose corn syrup, which further diminishes the natural benefits of honey.

Pure honey has a natural antibiotic property thanks to special enzymes that the bees produce. Its pollen also contains good-for-you antioxidants and is purported to help with the effects of seasonal allergies.

Laundered honey will contain none of these health benefits.

What to Know When Shopping for Honey

Because there are few regulations and several loopholes surrounding honey production and labeling, it can be difficult to know if the sweet stuff you see on your grocery store shelf is actually authentic.

That said, there are certain keywords that can help steer you in the right direction.

For starters, avoid the term “ultrafiltrated” because that means the original source of the honey isn’t traceable.

Also, don’t be fooled by the nomer “pure honey.” It’s not a meaningful description and doesn’t prevent against a contaminated product. Instead, look for the label “True Source Certified,” which indicates that the honey was voluntarily traced using a third party auditing system.

Price can also be a tip-off.  Producing real honey is a time and resource-intensive process and the costs will reflect that. You shouldn’t expect to pay just a few dollars for a jar of honey.

Perhaps your best—and safest—bet is to purchase honey from a local farmer.

Ask them about their bees and harvesting practices which will help ensure that you are getting the real deal.

At True Health Canada, we have a proven source of local honey, as well as bee pollen.

The hives are put far from contamination sources and are located in spray-free zones, near conservation lands of wild flowers, right here in BC.
We have unheated, (real) pure & unpasteurized, with no antibiotics. Bees are not and should not be fed sugar.
Purchase of this product supports small-scale, local agriculture.
Call us today to order a jar, or two.

How to Get More Protein in Your Diet

You need protein to stay full and prevent overindulging in sugary foods, but are you getting enough?

With the average adult male requiring 55 grams of protein per day and the average adult woman requiring 45 grams, it can be difficult to get in that protein (other than a scoop of BT compatible protein powder).

Here are just a few healthy, quick and tasty ways to sneak in protein. Remember to keep it compatible with your Blood Type diet.

At 8 grams per cup, this amino acid powerhouse is considered a complete protein.
Make it tasty by adding in black beans and spices, or some veggies for a quinoa salad.
For the the classical choice of meats, try making beef, turkey, chicken or fish jerky!  Great for busy days when you’re reaching for a fast food!  
Black Beans
Black beans are tasty in a salad, or even on their own and they’re super nutritious. They contain no cholesterol and have a ton of antioxidants.  Hit your daily protein goals with this, at 15 g per cup.
Peanut Butter
Both peanut butter and almond butter are fantastic sources of protein and easy to sneak into shakes, smoothies, use as spreads, or on fruits.  Make sure you have a good source (no added sugars) and enjoy seven to eight grams of protein in only 2 tablespoons.
Are Avocados on your Beneficial list?  With about 4 grams of protein per avocado, make a new avocado soup for breakfast!
Now available, we have one week meal plans, according to your blood type.  Call us today.