THE NUTRITIONISTA

YER A SHOP KEEPER NOW KID

2008-08-09T18:02:00.000-07:00

It is quite ridiculous that I haven't posted since April. I've been a little busy and this is why...

THE NUTRITIONISTA
carrying all of your natural necessities.
1255 Dundas St West, Toronto, ON

Opening MONDAY, AUGUST 11th, 2008

See you there!

THE BEST DARNED LENTILS

2008-04-04T17:42:00.001-07:00

Recently, my friend Bernie introduced me to Hungarian Style Lentils. They are made with french lentils, which are smaller, firmer and more meaty.

The original recipe was from Gourmet magazine (I think...I lost it somewhere in my office) and it called for duck fat. I have no idea what it tastes like with the fat but I promise, even the biggest meat-lover will swear there's an animal in there. The lentils don't get mushy at all. The paprika also gives it that lovely smokey flavour. Here is the recipe sans duck.

Hungarian Style Lentils (or The Best Darn Lentils...)

We are hopelessly addicted to them here at the Bouchard-Brown house.

What you will need:

2 cups french lentils, soaked at least 8 hours
(to soak em, just enough water to cover lentils in a bowl. Leave, covered on the counter over night. The lentils will absorb the water. Rinse them in cold water before cooking)
4 cups veggie stock or water
1 red onion, chopped fine
2 cloves garlic, minced
1 tbsp flour (I used spelt but any flour will do)
2 tbsp smoked paprika (use more if you like it spicy)

2 tbsp fresh chopped thyme or parsley or both
1 tsp dijon mustard
1 tbsp balsamic vinegar
juice of 1/2 a lemon

In a large pot, add lentils and cover with 4 cups vegetable stock. Bring to a boil and cook on medium heat for 15 minutes. DO NOT OVERCOOK!

Meanwhile, saute onion and garlic in a large pan until soft. Add flour adn cook for about 3 minutes, stirring frequently. Add paprika.

Once lentils are cooked, add onion mixture and cook for 5 minutes or until lentils have thickened up. Turn off heat.

Add herbs, dijon, balsamic and lemon. Mix it up.

There are a million ways to enjoy:
- with poached eggs and toast
- on rice
- alone
- add chard or spinach
- on a bed of watercress, served with spelt toast (shown here)

Yum!

BETTER LATE THAN NEVER

2008-03-11T08:48:00.000-07:00

Alright! I've been a horrible blogger lately...I apologize. Thank you to all who have requested posts and expressed your appreciation for them when they happen. Blame it on the winter or whatever you want, I have made a vow (that I will keep) to post more often. Pinkie swear!

for those not in Toronto, this has been the state of my bike for the past few weeks. ugh!

Alas, Spring is upon us and I have many posts brewing in my lil'noggin.
In the meantime, here is a recipe to tide you over and keep you warm while winter keeps it's grip on us for a little bit longer.

EGGPLANT, ZUCCHINI, MUSHROOM (SORT OF) RISOTTO WITH GOAT CHEESE

What you need:
1 medium red onion, chopped
2 cloves garlic, minced
1 cup (or so) brown mushrooms, sliced
1 zucchini, chopped
½ eggplant, chopped
½ can whole tomatoes (all the juice from can)
½ tsp cayenne pepper
1½ cups short grain brown rice, cooked
2 tbsp goat cheese
¼ cup basil, chopped

Before you start anything, prepare the rice and set aside, or have the rice cooking on the stove (I do mine in a rice cooker).

In a large pot, sauté red onion and garlic in some olive oil on medium heat until fragrant. Add mushrooms and sauté for about 3 minutes, stirring occasionally. Add zucchini and eggplant, tomatoes and cayenne. Bring to a boil and turn down heat to a light simmer for about 7 minutes. Liquid should be reduced to about half. Add rice, cheese and basil and let simmer for about 3 more minutes or until most of the liquid is gone and it’s all risotto-ey.

YUM!

Are You Being Serious?

2008-01-13T13:15:00.000-08:00

This Saturday's Globe And Mail had a interesting article titled, Why Meals Are Better Without All The Fixings. The article is pretty much a plug for Michael Pollan's new book, In Defense of Food, An Eater's Manifesto which I have no doubt will be as great as his other's.

The book (which I have yet to read)looks in to food a little deeper and talks about eating REAL FOOD. It outlines Pollan's 12 COMMANDMENTS FOR SERIOUS EATERS I do agree with a lot of them (in my own way of course)....so here they are.

1. "Don't eat anything your great grandmother wouldn't recognize as food."
That means pretty much anything processed. Margarine...nope. Microwave popcorn....see ya. That also goes for granola bars.

2. Especially avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable c) more than five in number — or that contain high-fructose corn syrup.
If you can't read it don't eat it.

3. "Don't eat anything that won't eventually rot."
I love this and think it's a simple thing to think about when choosing foods. A maraschino cherry is one molecule away from being plastic, that baby's here to stay.
Whole foods are just that WHOLE. Anything that contains something artificial is something to avoid.

4. "Avoid food products that carry health claims."
On the rare occasion that I venture into a grocery store, I am amazed at the number of things that shouldn't have omega 3 fatty acids, claiming to be packed with them. Eggs are the HUGE one. They claim the Omega 3 is in the egg because the hens were fed Omega 3's. So it may be technically true that the intention was to have the egg be a source of essential fatty acids but are they absorbed in our bodies...no. Also and more importantly, Omega 3 essential fatty acids become useless (*ahem* rancid) when heated. So unless your eating raw eggs, which is not so great, stick to flax oil or fresh water fish.
Foods like cold water fish are supposed to have good oils. Yogurt by nature has active bacterial cultures, ones that claim to have a "special" bacterial culture are more than likely not that great for you.

5. "Shop the peripheries of the supermarket; stay out of the middle."
I will take this one step further and say avoid supermarkets entirely whenever possible. The supermarket is where all the processed foods and "
non-foods" live. Most towns have a local farmers market where you can purchase fresh fruit and veg. If you're in Toronto, there are also many food box schemes like Good Food Box or Front Door Organics that will deliver to your door year round. This is expecially useful in the winter. People living in cities like Toronto or Vancouver have no excuse for shopping in large grocery stores, in my opinion.
If you can't avoid the supermarket and I know many people can't, stick to the outside where the fresh produce and other fresh foods live. The inside is where the junk lurks and is waiting for you to take it home.

6. "Better yet, buy food somewhere else: the farmers' market"
AMEN

7. "Pay more, eat less."
"Americans spend, on average, less than 10 percent of their income on food" Canadians aren't much better. Why isn't food a priority in our society? If our bodies are our temple that why are we filling them with cheap junk?

8. "Eat a wide variety of species."
By "species" I like to think that Pollan is talking about plant species more than animal species but I didn't write the book. Eating a variety of foods is important. Making sure your plate is colourful is a good way to ensure variety. Also rotating foods throughout the week is great too.

9. "Eat food from animals that eat grass."
I'd like to change this to "be aware of the animal products you are eating and where they come from". I think it's important to make it priority to research the meat and dairy you buy and trust where it comes from.

10. "Cook, and if you can, grow some of your own food."
Not everyone can cook and I get that. That being said, things like steaming veggies and making rice are skills that are easily learned. Everyone can have simple, great tasting recipes under their belt. On the days that eating out is a must (and going to a restaurant is a great thing that no one should be deprived of), knowing how to choose the right foods is essential. Do not be afraid to ask how something is cooked or where it came from.
Growing your own food can be trickier for us city dwellers. Herbs are easy to grow, as are sprouts.

11. "Eat meals and eat them only at tables."
Coffee tables and desks don't count!

12. "Eat deliberately, with other people whenever possible, and always with pleasure."
I think that this can only come naturally when all the other commandments are followed. Eating with pleasure is a big one. If you don't trust what you're eating and that it is serving your body, how can it be good for you?
This is part of why the French diet eludes us North Americans? Different cultures enjoy their food and eat it slowly, and with company. They also make sure they are eating foods that accompany each other and aid digestion and longevity. Red wine with dinner is a good thing.

I'm a Pepper

2007-11-15T20:49:00.000-08:00

Bell peppers have a lot going for them. Shall we say they are one of the best lookin veggie out there? Red ones, green ones, yellow and orange...even purple.

Among it's long list of nutritional attributes, they are crazy high in vitamin C. It is said that the more brightly coloured a food is, the more anti-oxidant power it has. Peppers are definitely top of the list. Red peppers also contain lycopene, a carotenoid that is linked to the prevention of many types of cancers (it's also in tomatoes).

They are also super tasty!

Peppers are one of those produce items that is best enjoyed organic. They tend to be sprayed. It is best to look for ones with relatively blemish-free flesh. I like to smell my peppers and if they smell like a pepper, they're probably fresh.

One of the biggest things with bell peppers is knowing how to cut them. I've witnessed many a friend struggle with cutting out the stem and fighting with those little seeds making a huge mess. Allow me to attempt a little tutorial on:

HOW TO CUT A PEPPER
(this is one of the many things I have learned from "Mr. Brown")

1.

slice off the top of the pepper (right where the flat part meets the "bell" part.

2.

pull out the seed bit. it should come out very easily and all in one piece

it now looks like this:

the stem will easily fall out of the top

4.
Voila!

the only thing wasted is the seeds. you can slice it so you get lovely rounds, or slice it into long strips.

EASY!!

Take care,

THE NUTRITIONISTA

WHAT DO YOU MEAN YOU HATE THEM

2007-11-08T14:53:00.000-08:00

What am I talking about? I'm talking about brussel sprouts. So many people claim to not like them. I know! Those who love them find it incomprehensible. My theory is that those who claim them to be vile are those people who have only had them boiled or cooked in some other horrible manner.

So this post goes out to all those B-sprout haters. These little green wonders are members of the Brassica family, along with cabbage and broccoli. They are very high in Vitamin C and have many anti-oxidant and cancer fighting properties. They are also high in Vitamin A which is key in healthy skin. What's best is that they are in season right now so get out there and buy some.

I bring you the best way to easily cook them and make them taste wonderful.

right out of the oven

ROASTED BRUSSEL SPROUTS

What you need:
- however many sprouts you have. The more the merrier. - Trim off the white end bit and either cut them in slices or leave them whole
- olive oil
- salt and pepper
- an oven or toaster oven pre-heated to broil

In a bowl, toss sprouts in a little bit of olive oil (so they are coated. Place them on a cooking tray and sprinkle with salt and pepper.

Place tray in oven and let them broil until they are just brown. They are sooo delicious and sweet. TRUST ME.

Take care,
THE NUTRITIONISTA

Macaroni and Cheese - NUTRITIONISTA style

2007-10-15T15:51:00.000-07:00

Last night I was craving comfort food...you know the craving that can only be satisfied by a dish that reminds you of childhood. The trouble with comfort food (or at least the ones I crave) is that they are usually pretty fatty and don't usually come with much in the way of nutrients.

In order to remedy this, I bring you...
Macaroni and Cheese NUTRITIONISTA Style

What you need:
about 2 cups brown rice pasta (I love love love Rizopia)
one medium size red onion, diced
one large clove garlic, diced
one bunch of kale, chopped (I know I run the risk using kale in every dish but I don't care! It's good for you)
about 1 tsp hot pepper flakes, more if you can take the heat
a generous amount of good quality feta cheese (by "good quality" I mean one that's organic and preferably from a sheep or a goat, which is more digestible than cow's cheese. It also has much more flavour. We are also trying to get away from traditional comfort foods that tend to be high in dairy. I used a sheep feta from Monforte Dairy that I got from my My local farmer's market.

In a pan, saute garlic and onion in some olive oil until onions begin to carmellize (you can usually tell this is happening when they become really fragrant). Meanwhile, boil your pasta. Add kale to pan and reduce heat and cover to allow it to steam. If it seems to dry, add a tiny bit of water.

Steam kale for about 7 minutes. Add red pepper flakes and feta to pan (heat should be at low now) and allow feta to melt into the kale and onion.
Once pasta is cooked, strain and add to pan slowly, mixing it well with the sauce.

Serve and enjoy!

Really, it tastes and looks amazing! I'm sorry this photo is not so much the best. Maybe I should have taken more lighting courses in university.

Take care,
THE NUTRITIONISTA

Name That Bean

2007-09-30T06:50:00.000-07:00

They are a long, pinkish/reddish, pretty little thing. They always come out this time of year. They look like this:

I've been told they were Romano Beans, which makes sense since the bean inside is white and pink speckled like the beans on the can look like. Searching for "Fresh Romano" came up flat...literally. Romano beans are flat green beans. Hmmm...

Then when searching for beans in general, I found the Cranberry Bean. Aha! This makes sense. Not only are the pods lovely and pink but the bean inside is white with cranberry coloured specks.

Late summer is the season to find them fresh. If you see them at your local market, buy them! You won't be sorry. The bean is lovely and buttery and goes well in soups or stews. Unlike other fresh beans, this one takes only about 20-minutes to cook. Like any bean, they are high in fiber and are a great source of magnesium, potassium and zinc.

Cranberry Bean and Kale Stew

What you will need:
1 medium size onion, diced
1 large clove garlic, chopped
1 carrot, chopped
about 2 or 3 small potatoes (I used purple ones from my farmers market), chopped
one bunch of kale, washed and rougly chopped
1/2 can whole tomatoes
1/2 cup veggie stock or water
a good-sized bag of fresh Cranberry Beans
1 tsp cumin
salt and pepper to taste
1 strip of kombu*

To prepare beans, take a knife and cut off the top part of the pod. Then run your finger down the side to expose the beans. They should just fall out.

In a medium pot, saute the onion, garlic and carrots for about 4-5 minutes or until fragrant. Then add potatoes and continue to saute for another 2-3 minutes. Pour in tomatoes and stock and bring to a boil. Add cumin. Once boiling, add kale, beans and kombu. Turn heat down to a steady simmer and allow to cook for about 20-minutes. Stir every so often. If you find it is too thick, add more stock or tomato juice.

The beans should be cooked through at 20-minutes but feel free to let it simmer longer. I left it for about 35-minutes.

YUM!

* Kombu is a seaweed that helps to change the chemical makeup of beans, making them less gassy. It can be added to any bean while cooking and removed at the end. Try it!

Presto....it's PESTO!

2007-09-16T06:30:00.000-07:00

Fall is in the air and that means local markets are filled with soooooo many fantastic things. This week, I came home from my local farmers market with a giant bag of basil.

On a chilly night, there was only one thing to do. Make pesto!!

Pesto is one of those things that seems pretty straight forward but making it with the wrong recipe and wrong proportions can go horribly wrong. I've had many a pesto that was too bitter, too garlicy or just plain bland.

So here we go....

What you need:
a bunch of fresh and freshly washed basil (by bunch, I mean bag...so like 10 or so small "bunches")

2 cloves garlic
two handfuls soaked almonds (*see note below)
about 3 or 4 good pours of olive oil
salt and pepper

In a food processor add:
the basil, garlic, almonds and pour in olive oil slowly until desired consistency is reached. I like my pesto a tad on the oily side so I can add it to pasta. Add salt and pepper to your liking and you're done. PRESTO!

You can also add a nice organic parmesan cheese if you wish. The ratio of pesto and cheese should be 50/50. So if you have a cup of pesto, mix it with a cup of cheese.

WHAT'S THE DEAL WITH SOAKING ALMONDS?

Almonds are an almost perfect food. They are so good for you for so many reasons but they are actually not that easy to digest. The brown coating on almonds contains a substance that is enzyme inhibiting. Soaking almonds removes that inhibitor so almonds can be properly digested, enzymes and all.

To soak almonds always start with raw, organic almonds. To soak them, simply cover them with the purest water you have at your disposal. A glass or stainless steel bowl is best. Soak them overnight for 12 hours. Drain then and then refrigerate for easy access.

PEACHES!

2007-08-10T06:18:00.000-07:00

I am not going to make reference to the Peaches the singer or that silly song about peaches coming in a can and being put there by a man. Ok so that's out of the way. Peaches are in season and I'm pretty happy about it!!!

Ontario peaches come in 2 types:

Semi Freestone - where the pit sort of clings to the flesh. These are in season from July 22 to August 12.

Freestone - where the pit separates from the flesh. They are more used for preserving and if you're like me, the ones I love to eat fresh. They are in season August 12 to September 16.

PEACHES are very high in vitamin A, B vitamins, folic acid and vitamin C. They also provide a bit of potassium, zinc and calcium. Like any fruit you eat with the skin, they are a great source of fiber.

BUY ORGANIC!

Peaches are highest on the list of most sprayed foods. In 2004, the FDA rated fruits and veg according to things like:
- the average sample that showed signs of pesticide use
- the amount of pesticide that showed up
- the average concentration of pesticides found

Peaches rated the highest at 87%!! Peaches have soft, thin skins and any spray will go directly into the pulp. This is why it is absolutely necessary to prioritize your produce. Peaches should always be organic. And let's face facts, organic peaches taste like peaches!

Summer's here!

2007-07-11T12:43:00.000-07:00

Toronto has been hot the last few days, which means less cooking for most people (including me). I have also been busy lately working and trying to get my website up and running. It's still not perfection (some things are out of order) yet but check it out...www.thenutritionista.ca. Let me know what you think! Soon this blog will be moved over there but I will keep y'all posted when that happens.

In the meantime here is a summer salad to try from the yummy recipes at the Clayton College of Natural Health.

APPLE MANGO SALAD

What you will need:
1 mango, peeled, seeded and cubed
1 Granny Smith apple, peeled, cored & diced
3/4 cup toasted cashews
(buy raw cashews and then toast them for a few minutes in a pan)
1 Tablespoon balsamic vinegar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1 pinch salt

In a medium bowl, toss together mango, Granny Smith apple, cashews, balsamic vinegar, cinnamon, ginger, and salt.

I plan to make it soon and I will posting pictures!

Talk care,

THE NUTRITIONISTA

TRULY VEGGIE LASAGNA

2007-06-22T18:02:00.000-07:00

The other day I was craving lasagna...I mean craving it. The thing was that we had had pasta the night before and the thought of pasta again was just not cutting it. I know, lasagna is the epitome of pasta and how can you crave it and not want pasta?

Here's how!

"You're not kidding" VEGGIE LASAGNA

What you need:
- 2 medium or medium-large size zucchini, sliced thinly length-wise
(think lasagna noodles)
- about a cup and a half brown mushrooms, chopped
- a large handful spinach, chopped
- whatever other veggie you'd like (I used some broccoli)
- 1/2 cup organic riccota cheese
- one clove garlic
- one can whole tomatoes
- about 1/2 cup basil, slivered
- parmesan cheese

In a pan - saute the garlic in olive oil until just fragrant and then add the mushrooms. Cook on medium heat until they start to brown. Then add broccoli (or whatever you are using) and then spinach. Let veggies cook until spinach is wilted.

Then build your lasagna. Cover the bottom of a shallow casserole dish with sliced zucchini. Try and cover the entire bottom. I used an oval dish, which worked well.

Then top that layer with the veggie mixture. Top veggie layer with ricotta cheese and then cover that with the rest of the zucchini. Pour tomatoes over this top layer and make sure the juice from the can is evenly poured over the top and on the sides. I used all the juice but only 3/4 of the tomatoes. Sprinkle the top with basil and parmesan cheese.

I wish the interweb was scratch and sniff cuz, I'm telling you...it smells rad!

Bake at 350 for about 20-minutes or until cheese bubbles. Cut it like you would a lasagna but you will notice that the zucchini lets out a lot of water, so use a slotted flipper so you don't pick up the unwanted water.

Take care,
THE NUTRITIONISTA

Drink it, it's good for you

2007-06-18T10:44:00.000-07:00

My apologies to anyone who has been checking the blog and getting nothing new. Thank you for your devotion and I promise to keep it up this summer, with lots of new recipes and fun food facts. Promise promise!

There is always talk about "super foods" and everyone and their mother is trying to sell you their version of the food that will change your life. I am not selling you anything but I do believe there is a food that is "super", it's blue green algae.

SPIRULINA is commonly refered to as "The World's Healthiest Food". It is a simple, one-celled form of algae that grows in warm, alkaline fresh-water bodies.

So what's the deal? This "food of the future" has an amazing ability to synthesize high-quality concentrated food more efficiently than any other algae. What does that mean? It's not like scum, it's an algae unlike no other that can grow at a rapd rate and still maintain it's high nutrient quality.

It is a complete plant protein and it 60% protein, which is a huge amount considering that beef is only 22%. It is also one of the few easy to absorb plant sources of B12. It also contains all your other B-vitamins, beta carotene, iron, and GLA (an essential fatty acid found in breast milk). It is a vegetarian's dream come true.

It all sounds great right? Most people hear about spirulina or see it and have no idea what to do with it. There are many ways to incorporate it into your diet. It comes in either a powder or a pill form. I like the powder since I can use it in many things. I am one of those people that is bad at taking pills, so drinking my supplements justs works best. I like organika and a large container costs about $40.

I recommend starting with 2 teaspoons per day. I have a small-ish screw top glass container that I fill with 1/3 with water, 1/3 with some sort of juice, whatever I have (I like Black River Organic Apple and Strawberry) and then add 2 tsp of spirulina. The jar allows me to shake it up since nothing is worse than gulping down a large undissolved mass of powder. I guarantee doing this once a day will give you more energy (with all those B-vitamins) and help eliminate toxins.

here's the gang, ready for their daily duty

Try it.

Take care,
The Nutritionista

Visiting With Mom = MUFFINS!

2007-06-01T07:53:00.000-07:00

So I spent the last few days in The Soo, visiting my parents. If there's one thing I have learned from my mom, it's how to cook. She has always been able to experiment in the kitchen and make it work. Baking is something she does really well and is something that I will always just be able to do "ok".

She kept telling me about these dairy, sugar and oil free muffins that she created. She made them while I was there and they are FANTASTIC!! So great that I had to share them.

MMMMMOM's MMMMMUFFINS!

What you will need:
- 2 cups dates, chopped (soaked overnight in 2 1/2 cups water - keep soaking water)
- 1 cup prunes, chopped (soaked overnight in 2 1/2 cups water - keep soaking water)
- 1 1/2 cups bran (we didn't have bran, so we used some granola)
- 1/2 cup unsweetened apple sauce
- 1 cup ground flaxseed put 1 tbsp of this ground flaxseed in 3 tbsp water to make a "slurry"
- 1/2 cup of nuts (sunflower, pumpkin etc)
- 1 large banana, mashed
- 3 tsp baking powder
- 3 tsp baking soda
- 4 tsp cinnamon
- 4 tsp pure vanilla
- 1 3/4 whole wheat flour (or I would assume you could use 2 cups spelt)

Take soaking water from prunes and dates and add 1cup of it to bran or granola to soften.
In a large bowl add the slurry of flax seed (this is your egg substitute). Then add mashed banana, dates and prunes, the softened bran, vanilla and applesauce. Mis together and then add mixture to another bowl with the rest of the ground flax seed, nuts, baking powder, baking soda, cinnamon and mix until just blended and nothing dry is showing.

Fill lightly greased muffin tins until 3/4 full and bake at 350 for 20-25 min. Or 375 for 12 min and then reduce to 350 for 12 min.

YUM!!!

Take care,
THE NUTRITIONISTA

First BBQ Potato Salad

2007-05-22T09:58:00.000-07:00

This past Saturday was the first BBQ of the summer, hosted by my good friend's Julia and Austen. There is nothing better than being outside, eating good food.

They took care of the food, grilled veggies on the brand new barby! I decided to make something simple. Potato salad is one of those things the really makes me think of summer.

Speaking of...I am sitting in the park writing this right now. BLISS!

EASY POTATO SALAD

boil up some new potatoes in a pot.
New potatoes are less starchy and will keep their shape better after being boiled.

while potatoes are boiling...
grab a large bowl and begin your dressing. I like to just build it in the bottom of the bowl and then add the potatoes to it.

What you will need:
one lemon
extra virgin olive oil
salt
pepper
good quality dijon mustard (chunky is better)
a bunch of fresh dill, chopped

In the bottom of your bowl, zest and then juice the lemon.
Add about a tbsp of the dijon mustard. Stir it up and then drizzle in about a quarter of a cup of olive oil. Add your salt and pepper and whisk it so the oil emulsifies.

Once the potatoes are tender, drain them and then cut into quarters. Add them to the bowl and give it a toss. Then add the dill. Taste it to make sure there is enough salt or oil or whatever you think it's lacking.

Take care,
THE NUTRITIONISTA

2007-05-14T20:51:00.000-07:00

Last Tuesday was the first DAILY DETOX workshop and it went really well. It was a lovely group of gals on a lovely night talking about clean bodies...what more could you ask for?

So now I HAVE A NEW WORKSHOP! It's ready to go and I'm pretty darn excited about it.

EVERYTHING YOU WANTED TO KNOW ABOUT REUSABLE MENSTRUAL PRODUCTS BUT WERE AFRAID TO ASK.

Did you know that the average woman will use over 12,000 tampons in
her lifetime? That's a whole lot of money and garbage! Tampons
contain a number of chemicals including pesticides and bleach. Not
only are there environmental effects of disposable products but they
also have a toxic effect on our bodies.
This workshop is designed to build discussion with other gals, guided
by lots of information and samples to play with.

Tuesday, May 22nd
7 pm
$15

Seating is limited. Please email info@thenutritionista.ca to let me know you'd like to come.

For upcoming workshop info, send me an email.

Take care,
THE NUTRITIONISTA

What is With Dried Fruit?

2007-05-11T21:59:00.000-07:00

One of the easiest ways to enjoy fruit on the go, especially in seasons when fresh fruit is scarce...is to eat it dried. The thing is that most dried fruit is processed with sulpher dioxide in order to make it last longer. The bright orange apricots you find in most bulk stores are high in sulfites, which are used to keep their colour bright but is also very congestive and can be linked to allergies, asthma and skin problems.

Choosing organic in dried fruit is important to ensure you are getting just fruit. Let's go back to apricots for the moment. Organic apricots are brownish in colour and taste like...wait for it..APRICOTS. Try a conventional dried mango and an organic dried mango - the difference is obvious!

my friend Rosie enjoys some organic dried blueberries.

You can dry your own fruit...all you need is some patience, or a dehydrator. Most of us don't have the dehydration device, so let's find other ways. You can use your oven, or the sun.

Basically in order to preserve the fruit's colour, you need to dip it in something to trick it into thinking it's not dried. You can use honey or simply blanch the fruit first. This seems silly to me since fruit is fruit and whether it's fresh or dried, it still tastes yum. I tend to forget the dipping and let the fruit dry where it may.

Oven Drying
Preheat oven to 145 degrees, propping door open with wooden spoon to allow steam to escape.
Place fruit directly on racks. Allow 4 to 12 hours to dry the fruit.
Food should be dry but pliable when cool. Test a few pieces to see if the batch is ready

This can be a big waste of energy...not to mention the time it takes up. Summer time is too hot to leave an oven on for 12 hours!

Sun Drying
Spread on screen for two to four days, turning slices over half way through the drying process. Bring inside at night to keep dew from collecting on the fruit and ofcourse to keep animals from getting it. This method works best in climates with high heat and low humidity. Do this in the crazy summer's heat. I think this is a fun way for kids to learn patience for food, or to have a project they can check on.
Store them in ziploc bags or a lidded container (make sure you stir them up often)

I post this now even though SUMMER FRUIT IS ALMOST HERE!! We can have fresh fruit til the day is long. Yahoo!

New recpies soon...
Take care,
The Nutritionista

ASK THE NUTRITIONISTA!

2007-05-05T14:40:00.001-07:00

Welcome to the first ASK THE NUTRITIONISTA post! Ofcourse I went and started with a doozy of a question.

Dear Nutritonista:

My doc said I need to take an iron supplement because I am "borderline anemic" and she doesn't want me to get totally anemic.

I've been putting it off because I don't want to get constipated :-) There are so many different supplements; can you steer me in a good direction?

Signed,
Borderline

Dear Borderline,

Iron is SOOO important to happy functioning bodies but it is also one of the most difficult to keep on top of. It is the centre of the oxygen carrying part of the red blood cell and without it, less oxygen is carried throughout our bodies. Less oxygen means low energy.

OK NOT THAT IRON...

Iron deficiency anemia happens when the rate that iron is lost exceeds the amount of iron absorbed. There are many factors that can contribute to poor iron absorption; blood loss (like from heavy menstruation), use of medications (especially aspirin and antacids), pregnancy and breast feeding are definitely times when absorption is down and the body needs more iron. The cool thing is that since pregnant women naturally need more iron, the body naturally increases it's absorption rate.

Vegetarians are at more risk for iron deficiency since heme iron is the iron that is more available for absorption and it's the one that's found in meat. That being said, there are lots of plant-based foods that contain iron and the actual ratio of iron deficient vegetarians is not that much higher than meat eaters. Eating a diet rich in green leafies and whole grains (what every good vegetarian should be doing anyway) will give you enough of the non-heme iron (plant based iron). The trick is to eat lots of the non-heme veggies to make up for the absorption. Also, there are certain plant based foods that will up your absorption capabilities. Vitamin C really increases non-heme iron absorption. On the flip side of this - tannins (from tea or wine), excessive zinc and Vitamin E can inhibit absorption. Of course any medication , especially antacids and aspirin will inhibit absorption.

Plant foods high in iron:
Soybeans, Lentils, Spinach, Tofu, Sesame Seeds, Kidney Beans, Pumpkin Seeds, Chick peas, Navy Beans, Asparagus, Broccoli, Brown rice, Dried figs, Peanut butter, Dried apricots , Banana, Black strap molasses, Avocado, Whole grains.

Eating a diet high in whole grains can greatly increase your iron intake. When grains are milled and the bran and germ is removed - 75% of the iron is also removed. Most refined grains end up being fortified with iron in order to make up for what was taken out. Why eat something put in when you can get it already in there?

So now what do you do when you're told you have may be borderline amemic? Running out and buying supplements is not always the answer, especially if you are pregnant. In my opinion upping the iron-rich foods and increasing your fibre intake is a good way to make sure your body is getting and absorbing iron. Your body wants balance and will create that balance with the right tools.

With a diagnosis of actual Iron Deficiency Anemia, iron supplements are a good idea. There are many to choose from and the best one for you may not be the best one for someone else. Generally ferrous iron supplements are better absorbed. Again, increasing foods rich in iron is also good. Usually the dose for anemia is 100mg/day, which should be immediately lowered once iron levels are back to normal. Iron supplements often cause constipation and must be used along with a diet high in fibre.

Thank you for all your questions and keep em coming!

Rah Rah Rice Cakes!

2007-04-26T08:31:00.000-07:00

I said that I would post any products that I found and were worthy of sharing. It's not often that I do find a food in a package that I deem wicked awesome.

Now I know rice cakes are a cliche. People assume that's all that "healthy people" eat. Rice cakes are a snack! End of story. But not all rice cakes are good for you. Most of them are made with white rice and badly grown rice at that. Most commercial products use the crappiest rice for rice cakes. Don't even get me started on the caramel flavoured ones!!??

The thing with me and rice cakes is I like them but they're just ok. That was until I met these bad boys...

The ones I love are the WILD RICE but the Brown Rice are great too. I see that they have flavoured ones too, which I haven't tried nor would I recommend but that's just me...I would suggest spreading some apple butter on a plain one instead. They are the most intensely flavoured rice cakes I've ever had. They claim to have twice the amount of rice as other cakes.

The company has been doing what they refer to as "eco-farming" for years ("before organic was fashionable"). "

We believe a healthy soil will produce healthy food. We believe the soil is living, and as such needs to be fed and cared for,"

. It would seem that some of the products are certified organic and some are "eco-farmed", which means they still follow the principals of organic practice which includes the exclusion of any GMO's.

Anyways, they are made by these guys...I think I trust them.

Oh and stay tuned for this weeks debut of ASK THE NUTRITIONISTA.

Take care,

The Nutritionista

Serious Bloggers Block

2007-04-17T08:03:00.000-07:00

I apologize for not keeping up with my posts. I want ya'll to keep checking and not to give up on me!!! I have no excuse, other than...I'm blocked.

Maybe it's the weather, yeah that's it. Whatever it is, I am left with no choice but to try a new approach.
I am starting an ASK THE NUTRITIONISTA column.

Maybe that way I can have atleast one constant weekly post that is answering your queries. So, if you have a burning question that you need to ask, now is your chance. Please keep them food related...anything to do with nutrition, food or cooking - I will do my best to answer. Email your questions to: info@thenutritionista.ca

In the meantime, I am working on some recipes and they will be posted soon. Spring is coming, it has to be!! Warmer weather means better produce and better produce means me going to the market and me going to the market means fun things to post about.

Oh! I am also working on two very exciting workshops. CLEANSING 101 for women and EVERYTHING YOU WANTED TO KNOW ABOUT REUSABLE MENSTRUAL PRODUCTS BUT WERE AFRAID TO ASK. Anyone in the Toronto area that is interested in attending, please email me.

Last Minute Mushroom Caps

2007-04-07T12:09:00.000-07:00

It's Easter Saturday and friends that weren't going to come for dinner have now decided they are. Now to make something easy and quick!

This recipe was originally given to me by the queen of all hostesses, my mom. I've altered it slightly but all the basic principals are still there. I have served these babies at many a party and they are always a hit.

What you need:
about 15 large button mushrooms (or more if you expecting more people)
about 1/2 cup broccoli (finely chopped)
1 tbsp flax seeds, ground
salt and pepper
goat cheese or any kind of cheese really (optional)
olive oil
salt and pepper

Find the largest button mushrooms that you can. Clean them with a damp paper towel and pop the stems off. Save the stems in a bowl (for later).

Place caps hole side down on a cookie sheet and bake for about 20 minutes at 350.

Meanwhile finely chop stems. You won't need them all, I'd say about a cup's worth. Saute the stems in a bit of olive oil for about 2 minutes. Then add broccoli and continue sauteing until tender. Add flax seeds and salt and pepper. Everything should combine nicely, if not add more flax. turn heat off.

Take your caps out of the oven (they are supposed to be wet but need to be dried.) Place them on paper towel or something that will get the moisture off. Turn them hole side up and fill with your stem/broccoli mixture. Top with cheese of desired and bake for 15-20 minutes at 350.

Take care,
The Nutritionista

I am Dr. Pepper

2007-03-31T12:34:00.000-07:00

I must admit this week has been a work-fest and I'm afraid the blog has taken the fall. As the schedule is winding down, I made a promise to post something this week. It is now Saturday afternoon and I'm cutting it close!

Today's fun food facts are all about Black Pepper.

PEPPER is one of those thing that in my opinion, we take for granted. Black pepper is everywhere, on tables at restaurants and in pretty much all recipes. It's a staple for sure, a staple that serves a purpose.

Black pepper, when used properly, is great for digestion. It has properties that tell your stomach to produce the juices needed to properly process the food we eat, especially protein. It also helps us pee, sweat, have less gas and loose weight. The catch is that the pepper commonly found on tables is ground up and mixed with other spices and things like sugar. In order to get all the benefits, pepper should be fresh and ground up right before using. If used for cooking, it should always be added at the end as heating it can take away flavour and kill the enzymes.

Black pepper is also great for your blood, containing manganese, Vitamin K and iron.

Take Care,
The Nutritionista

Getting the The Yang of Beans

2007-03-15T07:00:00.000-07:00

I use Kale a lot. It is a great little green leafy. High in Vitamin C and A,...but let's talk more about Adzuki Beans. They are a small, dark red bean that is popular in the east, especially Japan. It is the bean used to make that sweet red bean paste used in Asian desserts. Adzuki beans are a great detox bean, especially great for kidney cleansing. They are very high in zinc, magnesium, iron and Vitamin B3 as well as being high fiber, they help to regulate blood sugar.

They are known as the "most Yang of beans", and are popular in macrobiotic cooking for their warming properties. Adzuki beans are also said to be great for those that are lacking in vitality.

Feeling tired? Try this:

ADZUKI BEAN AND KALE SCRAMBLE

1 tablespoon extra virgin olive oil
1 bunch of kale, washed and chopped
1 cup cooked or 1 can of rinsed adzuki beans
one medium sized onion
1 clove garlic
1 tablespoon tamari
a pinch of cayenne
salt and pepper to taste
feta cheese (optional)

In a large pan, saute onion and garlic in a little olive oil until fragrant. Add kale and tamari, turn heat down to medium and cover. Let the kale steam for about 2 minutes. Once kale is wilted, stir in the beans and cayenne pepper. Continue to cook on medium heat for another 2-3 minutes. Add salt and pepper to taste.

Serve on brown rice if you wish. You can also add some feta cheese to the top for some extra kick.

Take care,
The Nutritionista

Summer in March

2007-03-10T13:17:00.000-08:00

The weather in Toronto has been less than desirable lately - cold, cold and more cold. I am all for eating with the seasons and I have eaten my share of roots this season and wanted something else. Maybe I felt the warm weather coming and tonight is daylight savings. And heck, sometimes it's nice to pretend you're on the beach after coming in from the cold.

This recipe mixes all of the six tastes: salty, sweet, bitter, astringent, spicy and pungent, which helps keep digestion balanced.

Summer in March salsa

1 cup corn (use frozen organic corn if you are playing the summer in march game and fresh is not in season)
1 avocado, diced
1 small red onion, diced (onion taste in this can be really over-powering)
1 tbsp cumin
1 tsp tumeric
1 small bunch of cilantro, chopped
juice of one lime
sea salt and cayenne pepper to taste

Serve with corn tortilla chips or dollop on top of chili.

*this recipe was adapted from The Chef at Home. Most of his recipes are meat and dairy based and not my cup of tea at all. I do love watching his show, mainly to gush at his house in PEI and I gotta say, he's taught me a thing or two about the science of cooking. Last time I watched, I learned that to re-crisp wilty lettuce, you should let is sit in warm water before putting it in a cool water bath. That way the tiny lettuce pours soak up the warm water, plumping them up, before they are cooled shut by the cold water.

Take care,
The Nutritionista

Come and get yer protein!

2007-03-01T07:39:00.000-08:00

If you can have a favourite source of protein, then mine would be quinoa. Most commonly considered a grain, quinoa is actually a relative of leafy greens from the genus Chenopodium. Quinoa has been part of the native indian diet for ever. It has only been recently became popular as a grain. Good grief, I'm a food nerd.

Quinoa is a complete protein, meaning that it contains all essential amino acids. The great thing about it is that the amino acid lysine is in high abundance, making quinoa great for tissue repair. It is also high in B Vitamins, namely Vitamin B2, making it a great help for migraine sufferers. It is also high in magnesium, which is good for regulating blood pressure and insulin levels. Quinoa is a must for anyone at risk for diabetes. It is a great source of insoluble fiber and is an antioxidant.

Preparing Quinoa
Since it is technically a seed, the grain is covered in a protective coating which fends of pests. This coating has to be removed, unless you want it to taste bitter and soapy. A good way to do this is to rinse it in a small-holed, mesh strainer and rub the grain against the mesh as you rinse. This will remove the coating and help to open up the grains.

There is white quinoa and red quinoa. The red version is slightly more nutty. Either variety is cooked like rice- one part grain to two parts water. Bring the water to a boil, then reduce the heat. Quinoa only takes about 15-minutes. When it's cooked, the grain opens and a white tail-looking thing appears.

QUINOA SALAD
I find this recipe is the easiest way for people to try quinoa. It's so easy to make!

1 cup quinoa, cooked
a bunch of cilantro, rinsed and chopped
one small red onion or half a medium small onion, chopped small
1/2 cup walnuts, chopped
1/4 cup dried cranberries
salt and pepper

Toss everything in a bowl and give it a good toss.

Take care,
The Nutritionista

Parsnips for Grandpa

2007-02-21T07:11:00.000-08:00

I was making soup with assorted root veggies and as I started chopping a parsnip, childhood memories flooded into my mind. The sweet, coca cola-like smell reminded me of Grandpa. I remember my Grandma boiling parnips on the stove while we sat at the table. He was my favourite person when I was a kid. He was the kindest, funniest person and will remain the man all men will always have to live up to. He died almost 20 years ago and I miss him everyday.

Parsnips are one of those root veggies that's peeking right about now. They are available pretty much all year, but the blast of the first frost is what brings out the sweetness. They are very high in calcium and potassium. They also contain vitamin C, vitamins B1, B2, B3, iron and zinc.

They can be eaten in a number of ways. I love to roast them as an alternative to potatoes. Really, all you have to do is mix them up with some olive oil and spice of your choice, like salt, pepper and cayenne. Roast them at 400 for about 30-minutes, or if you have a toaster oven or a broiler, you can broil them.

Or a simple soup:
1 celery stalk, diced
1 small onion, diced
2 medium parsnips, chopped
water or veggie stock
salt and pepper

Saute onion and celery in a little olive oil until fragrant and a bit translucent. Add parsnips and continue cooking for about 7 minutes. Cover with stock and bring to a boil. Add salt and pepper and simmer until parsnips are tender.

Pulse half the soup in the food processor and return it to pot. Give it a stir and add more salt and pepper if you wish.

Take care,
The Nutritionista

Friday's rant for freshness

2007-02-16T07:25:00.000-08:00

Sorry for the lack of post but feel free to take a peek over at TasteTo.com for my rant on the new Food Guide. Keep checking every Friday for posts by yours truly.

Take care,
The Nutritionista

The Importance of Being Leafy

2007-02-13T06:31:00.000-08:00

I thought today I would straight up post a recipe. A friend of mine recently turned me on to Rapini Pesto. Rapini or broccoli rabe is a bitter green and blanching it first for this dish, eliminates some of it's bitterness. It is also great steamed and eaten with rice and a little lemon.

Rapini is a good source of Vitamin C and A. It is also contains Indol-3-carbinol, a mighty anti-oxidant found in green leafies.

Rice Pasta with Mushroom, Asparagus and Rapini Pesto

Cheese-free Rapini Pesto
- one bunch of rapini (blanch the rapini in a large pot for about 4 minutes and then plunge into cold water. Drain it well, pressing down on it so you're getting all the water out that you can)
- 1 medium sized clove of garlic, chopped
- 1 1/2 tbsp toasted pine nuts (toast them in a frying pan on medium heat until fragrant)
- 3 tbsp olive oil
- juice of half a lemon
- salt and pepper to taste
Whiz it all up in the food processor. If it seems not oily enough, then add more oil.

For the pasta:
- one bag brown rice pasta (I used spirals but you can use whatever short pasta you like)
- about 2 cups porchini mushrooms, sliced
- one bunch asparagus, steamed and then chopped into 1 inch sections
- 1 clove garlic, chopped
- olive oil
- splash of white wine
- juice of half a lemon
- salt and pepper to taste
- rapini pesto

In a large pan, saute mushrooms and garlic in 1 tbsp olive oil on med heat, until mushrooms start to caramelize. Add asparagus and a tiny bit of water (like a spoonful) and turn heat down and put lid on pan to steam them a bit. After about 5 minutes of steaming, add wine and lemon juice. Continue cooking until asparagus is tender. Add salt and pepper.

Meanwhile, cook pasta the way you normally do. Drain and return to pot. Add about 2 tbsp pesto and stir. Then add mushrooms and asparagus to pot and stir.

Yum!

Wanna Date?

2007-02-09T08:02:00.000-08:00

Some days I just feel like something sweet. It doesn't happen often but I am always seeking out new recipes for baked treats that are still somewhat healthy and are without dairy, wheat or sugar.
I had some dates and some oats in the kitchen so I made date squares!

Dates are a great source of potassium, which is an essential mineral needed by your body to maintain a healthy nervous system and to help with the body's metabolism. Dates contain more potassium then bananas. They are also high in some B-vitamins like niacin and also have some magnesium and folic acid.

Soaking dates is a great way to soften them in order to blend them easier. They also gain a much nicer flavour. You don't need to soak them long, about an hour is fine - you'll see they plump right up. The soaking water is often used as a sweetener or heck, drink it if you want. For this recipe, I kept the soaking water and used it in the filling.

DATE SQUARES

Filling:
about 34 dates, soaked in enough water to cover them.
a pinch of cinnamon
a pinch of ground cloves
Whiz it up in a food processor

Crust:
2 cups oats
1/4 cup flour, I used rice by accident but I would probably use spelt
1/4 cup unsweetened coconut
1 tsp cinnamon
a pinch of salt
enough non-dairy milk to wet the oats slightly so they bind

Fill the bottom of a small square pan with half the crust mixture and pack it in tight. Spread the filling on top evenly. Then add the rest of the crust and pack it as much as you can.
Bake at 350 for about 20-minutes.

Wraptastic!

2007-02-06T14:05:00.000-08:00

I've been meaning to post some product reviews and never get around to it. So, here's the first one (that isn't wine).

Ezekiel 4:9 Wraps! They are made by Food For Life, a company devoted to making organic, yeast-free bread-products made from sprouted grain. Why sprouted? Well, sprouting grains increases the energy of a seed or grain, giving it back the living energy of a plant. This process releases enzymes, making the grain or bean or seed more digestible and easier to assimilate.

They are called Ekekiel 4:9 after the bible verse "Take also unto thee Wheat and Barley and Beans and Lentils and Millet and Spelt and put them in one vessel and make bread of it." Now this is something I can believe! The best part of this combination is that these beauties are a complete protein. Hallelujah!

Ok now I am sounding like a commercial. I am not usually a pusher of products so when I find a company that I love, I sing it. One caution is that by nature, they are not as flexible as most wraps. They are found in the freezer section of most health food stores. Give them a chance to defrost before filling them and be gentle wrapping them up. It's worth it. Fill them with veggies and hummus for a simple lunch or dinner. I like to fill them with whatever I have and bake them up. Like this:

SWEET POTATO BURRITOS

you need:
4 medium size sweet potatoes, boiled and mashed
1 cup cooked kidney beans or 1 can red kidney beans, drained
1 onion, chopped
1 clove garlic, minced
cumin
cayenne
salt and pepper
1 cup water
wraps (like Ezekiel 4:9)
old cheddar cheese (optional)

In a pan... saute onion and garlic until fragrant. Add beans and potatoes and spices (I'd say spice to taste...). Then add water slowly. You just want to make the consistency kind of mushy...but not watery.
Spread mixture onto wraps and roll up burrito style.

Bake in 350 degree oven until for about 10-minutes or until cheese is melted.

You can serve these with salsa or any toppings you'd like. YUM!

Take care,
The Nutritionista

Wine is fine...in moderation.

2007-01-26T11:18:00.000-08:00

There are some things in this world that I just love. Red wine is one of those things. Moving into my early 30's I realize that red wine has now reached the realm of passion for me. Gone are the days of drinking any red wine, enter the days of wine snobbery.

As a Nutritionist, I believe that everything that doesn't serve every part of your body, must be in moderation in order for it to serve you at all. Wine is one of those things. There are many different camps that exist as to whether wine has any benefits. My camp believes that red wine is a great antioxidant. Wine contains flavonoids, which can prevent blood clotting and can help to prevent certain types of cancers. They are phytonutrients which are the reason for red grape's colour. The flavinoid, Resveratrol is said to be why people in the Mediteranian exibit less risk of heart disease. Of course, there is also a bad side to red wine and this is where the moderation part comes in. Drinking alcohol of any kind in excess can not only lead to addiction and liver trouble but it can also lead to weight gain and can cause allergic reaction in many people.

The three ingredients in wine that often cause trouble are: tannins, sulphites and histamine.

Tannins are the flavinoids in wine that we discussed before as being beneficial. Tannins release seratonin, that can cause headaches in some people. Usually these people are also migraine sufferers. Tannins are also present in chocolate, some teas and soy.

Sulphites are a preservative that is used to prolong the life of the wine. They are also one of the most allergenic additives out there. 1 percent of the population exhibits some form of allergy to sulphites.

Wine also contains histamine that is more than likely the culprit for headaches and that stuffy nose some get after drinking wine. Histamine triggers the body's inflammatory response. Histamine is found in the skins and is often higher in red wine.

So what's the trick to enjoying red wine in moderation? For me, it's buying good quality organic wine that is as dry as possible, that contains the lowest concentration of sulphites. Not only do organic wines taste better, they often use better quality grapes and therefore contain less histamine.

Going organic means ensuring the best grapes possible, reducing pesticide residue and therefore reducing adverse reactions. Not all organic wines are lower in things like sulphites but most are. Here's where I recommend an organic wine...

Sonop 2005 Organic Terroir Shiraz, vintage is $12.95 CAN. It's a South African wine and is nice and dry. I am not a wine reviewer and I don't know the language but I can say that it definitely has a clove taste and is quite dense. A good buy for the price for sure.

I will probably continue to suggest good organic wines as I discover them. Stay tuned!

more grape and wine info if you are interested.

Take care,
The Nutritionista

If you are what you eat, then I'm a chickpea

2007-01-25T08:45:00.000-08:00

I feel like I have been lax with the posts as of late...but things have been a bit hectic. Hectic in a good way though.

So, here is a simple soup created by my friend Lucy. It was made yesterday by yours truly as the soup at The Embassy. I have altered it slightly from the original recipe (sorry Lucy). Nothing says cozy like a chickpea soup.

LUCY'S NORTH AFRICAN CHICKPEA SOUP

don't take food photos in bars, pubs or taverns - lesson learned

What you need:
2 carrots, chopped
1 medium potato, chopped
4 cloves garlic, diced
2 cups cooked chick peas or 2 cans (good quality like EDEN brand)
veggie stock or water
2 tbsp chopped parsley
2 tsp cayenne pepper
2 tsp paprika
1 tsp cumin
s+p

Saute garlic in about 2 tbsp extra virgin olive oil and add potato and carrots, stir in spices and saute for about 5 minutes, or until carrots are tender. Add chick peas and parsley and cook for 2 more minutes, stirring. Cover veggies with stock and simmer for 15-20 minutes. You may need to add more water if it seems thick. Then add salt and pepper to taste.
Pulse a few times in a food processor.

I love chick peas!! They are a great source of protein and high in B vitamins. They also contain zinc, magnesium, iron and calcium and are a great source of dietary fiber. They are super versatile too, making them a great staple, especially in vegetarian diets.

All hail the chickpea! Speaking of hailing...I have to be honest, I really have no idea who is reading this blog. Besides friends and people I know and the fantastic people that have already commented, I am pretty clueless as to who my readers are. I guess I am asking you to make yourself known. I'm not fishing for complements either. Just say hello. Every little "peep" helps. After all, comments are the blood that keeps the blog alive. Right?

Take care,
The Nutritionista

Happy Apples

2007-01-15T10:14:00.000-08:00

Winter can make it difficult to get a good variety of fruits and veggies in your diet. Buying locally in Ontario can mean eating root veggies for 3 months. It is nice to have fruit in the winter months and this time of year is when it is especially important to look for organic produce.

Skeptical? I always tell people who are skeptical about organic to buy an organic apple and a non-organic apple and taste them both. Organic is better...no question.

REASONS TO BUY ORGANIC
- more flavour
- prevent health problems caused by toxic overload
- foods have highest nutritional value
- help protect future generations from chemical pollution
- decrease the real cost of food (not supporting chemical use)
- decrease the cost of organic foods by creating demand
- support local and independent farmers
- prevent soil deterioration and erosion
- protect water quality
- reduce ozone damage
- restore biodiversity, protecting animal and plant life
adapted from The Staying Healthy Shopper’s Guide, Eldon Haas MD

When buying winter produce from other regions than your own, it is good to put the produce that is the most sprayed on your organic list.

These are:

FRUIT
apples
pears
peaches, nectarines
raspberries
strawberries
cherries
grapes
kiwi

VEGGIES
green beans
corn
potatoes
broccoli
bell peppers
celery
spinach

Fruit like oranges and those with thicker skins are less likely to be sprayed. This doens't mean that they are 100% chemical free, but they can be lower on the list of necessity. Another great thing to so is to find a list of what grows locally in your region and get to know what's in season when. Talk to farmers in your area - frequenting your local market is a good way to become familiar with what's available.

Celeriac and apple soup

2007-01-08T13:02:00.000-08:00

Celeriac or Celery Root is just that...the root of the celery. It is a great veggie to use but is often ignored because it's so darn ugly. It sort of looks like a curled up octopus.
But, if you're like me and love the middle end bit of the celery that you find when you break apart the stalk, then you'll love celery root. It has a similar texture to potato or turnip but is subtly sweet. It is high in vitamin C, calcium and magnesium and is a great source of insoluble fiber. You can eat it raw or mash it up like a potato. Go ahead, make this ugly little guy feel pretty.

Celeriac and Apple soup
what you need:
1 onion, chopped
2 celery stalks, chopped
3 apples, chopped, do not peel (I used red delicious but you can use whatever you have)
1 medium celery root, peeled and chopped
2 small potatoes, chopped but not peeled
2 tbsp olive oil
1 tsp sage
1 tsp cinnamon
8 cups water or veggie stock
salt and pepper to taste

Saute onion and celery (not root) in olive oil for about 1 minute or until just soft. Add apples, celery root and potato and saute for about 4 minutes more. Add sage and cinnamon and then stock. Bring to a boil and then reduce heat to simmer for about 20-minutes.

Transfer to a blender and blend but not too much, so it's a bit rustic and return to pot. Simmer for about 10 minutes more. Garnish with celery leaves if you want to be fancy.

DEE-LISH!

5 tips for the New Year

2006-12-31T16:19:00.000-08:00

Phew! It's been a while since I posted. This holiday was a whirlwind, but thankfully it's over now and I survived.

I promise many new and exciting recipes for 2007 but in the meantime, many people have asked me for some easy ways to incorporate more healthy foods into their everyday eating. So...here are 5 easy tips to try if nutrition and healthy eating are on your resolution list.

HAPPY NEW YEAR!

1. EAT MORE FRUITS AND VEGGIES - an easy way is to try and make fruits and veggies half of your plate. Another way is to get as many colours as you can in your meals. Variety in colour means variety in nutrients. Try eating fruit salad first thing in the morning.

2. BUY ORGANIC OR LOCAL FOODS - When I say buy organic, I don't mean EVERYTHING, although that would be great. I am mainly talkin produce and non-packaged foods. Many grocery stores have cashed in on this organic craze and have all sorts
of "organic" products. Organic white bread is still white bread and is still processed and of no benefit to your body. Choose good quality ingredients first.
When choosing what produce to buy organic - choose foods that are the most sprayed or those that have a thin skin or grow closest to the ground: like berries, potatoes and roots, plums, pears, apples, broccoli, greens... things with a thick skin like oranges are still great to buy organic but can maybe be next on the list if you are on a budget or can't find everything organic where you are. Try and buy local produce to ensure the least travel times.

3. LOOK FOR GOOD FATS/OILS - Omega 3 is your friend. Most processed foods are too high in Omega 6. Increasing your good fat intake also decreases your cancer risk. Omega 3's are also great for skin health and brain function.
Things like nuts and seeds and avocados are high in good fats. Try sprinkling ground flax seeds on salads or steamed veggies. Flax oil, avocado and lemon all whizzed up in a blender makes a great salad dressing.

4. TRY AND AVOID REFINED FOODS - I am always talking about WHOLE FOODS and this is what I mean. Choose foods with the least amount of stuff done to it. This primarily means avoiding refined sugar and processed wheat products. Both of these things have no nutrient value and will effect your blood sugar and therefore your mood. Go for whole grain and natural sugars (like honey and maple). If you are going to buy packaged foods, go for those with the least a amount of ingredients in their list. If you can't pronounce one of the ingredients, don't buy it.

5. MINIMIZE ANIMAL AND DAIRY PRODUCTS - I am not telling anyone to denounce meat and cheese all together. Becoming vegetarian or vegan is a process that not everyone is ready for. Keeping dairy and meat as a small part of your diet does benefit your body greatly. One great benefit to an animal free diet is less mucous and colds. A good rule is to make at least 4 of your meals during the week meat-free. Hormones that are used in producing animal products is stored in the fat - things like cheese and high-fat meats should be organic to reduce your exposure to toxins.

So that's 5...I should add a 6th one...to ENJOY WHAT YOU'RE EATING always. Choosing good food is of no benefit if you're hating every minute of it. Think about why you make the decisions you make and why you want to change your eating.

Happy eating!

Bundles of Joy

2006-12-14T09:08:00.000-08:00

A large part of being "self employed" is finding new and exciting ways to make cash. Last night I found myself rushing off to do a music survey for a focus group company. It was essentially sitting in a room with 200 other women, 30 and over, listening to bad music and then rating it with a pencil on one of those sheets with the circles. Totally odd, but that's a whole other post.

Like a true hero, my wonderful boyfriend took charge of dinner and it was ready lickity split and was SOOOO tasty!

BUNDLES OF JOY

What he did was:
- grate up some carrots and some celery and put it in a bowl with some slivered green onion
- chopped up some portabello mushrooms (you can use any kind) and put them in a small bowl with some tamari (enough to marinate the shrooms)
- grabbed some sprouts, we had a medley of different types
- some leftover brown basmati rice we had in the fridge
- the rice paper
- and some hummus (we had the roasted garlic and onion flavour)

Then you work in an assembly line with all your fillings and the rice paper. Get a large bowl and fill it with warm water for the rice paper. Place paper in the bowl, so that it softens enough to be plyable and not at all papery. Place the plyable paper on a cutting board and fill with hummus, rice, carrot mixture, mushrooms and sprouts.

He was originally inspired to do this from a recipe in How it All Vegan. This idea is not a new one and you can fill your bundles with anything really. Keeping things raw is great. The hummus, sprout, mushroom combo was a taste sensation. With the rice, it was filling enough to sustain me through the 2 and half hours of "hooks".

Holiday Boiling

2006-12-10T15:54:00.000-08:00

Since it's the holidays and that means parties and treats, I thought I would post a party treat recipe. I rarely bake, and when I do it's always the same few things that I have perfected over the years. This recipe is tried and true and was given to me by my friend Vanessa. It's not "baking" at all, it's actually boiling and it's easy and so very tasty.

Boiled Chocolate Cookies
NO SUGAR, CAN BE NO DAIRY

1/2 cup good quality coconut oil or non-Gmo margerine or you can use organic butter (I use coconut oil or butter)
1/2 cup rice milk (or soy)
1/2 cup honey or maple syrup
a pinch of cayenne
1/2 cup pure cocoa
2 1/2 cups rolled oats

Put butter, milk, honey and cocoa into saucepan. Bring to a boil and stir often. Boil about 5 minutes.

Remove from heat, stir in rolled oats, drop by teaspoons onto wax paper. They should look like little blobs. Put into freezer for 1 hour, then transfer to tupperware containers. Store them in the freezer to keep them firm and cold.

ENJOY!

I heart my crockpot

2006-12-05T19:53:00.000-08:00

I received a crockpot as a gift months ago. I have always thought of slow-cookers as a useless appliance that only lazy people thought they needed but I had a busy day with no time for cooking... so I took it off the shelf and put it to work. It's buttons confused me, there were only two. Is this all it is, I thought. I didn't let it stop me. I chopped up some things and added some liquid and turned her on. As I left the house I took one last look at it's little light and wondered about the energy field it was creating and whether I was a bad person for leaving a running appliance on.

BUT...I went to work for a few hours, did some errands and came home to sauce. Delightful! I think I am part of the crockpot masses now. It truly is a good way to eat more beans and things without too much hassle or stove top worry. And the slow-cooking really does make flavours more intense. Welcome to the future.

This dish can be vegan if you want to stick with nutritional yeast instead of cheese (stay tuned for my nutritional yeast blurb at the end of this post). The cumin adds a smokey taste - It took a while for us to place what this dish reminded us of. All we could come up with was bean burrito on pasta...in a good way.

Lentil Pasta Sauce With Greens - crockpot style

1 cup lentils, rinsed and drained
1 medium onion, chopped fine
2 cloves garlic, minced
1 tbsp red chili flakes
1 tsp cumin
salt and pepper to taste
2 cups water
about ½ cup greens (kale, rapini, chard, etc), chopped
¼ cup nutritional yeast or parmesan cheese or both
brown rice pasta of choice (about 1.5 - 2 cups)

Throw everything but the greens and nutritional yeast in the crockpot and leave on low for 6 hours or until the lentils are soft and mushable. Then add chopped greens and nutritional yeast – put cover back on and leave for another 5 minutes or until greens are wilted. Serve on pasta and sprinkle nutritional yeast or parmesan on top.

it serves about 6 - enjoy!

What is NUTRITIONAL YEAST?

Nutritional Yeast is actually grown on molasses. It comes in flakes and is incredibly high in protein (more than meat). It contains 18 amino acids, making it a complete protein. It also has B12, which is a plant rarity. It should be a vegetarian staple. It is also beneficial to diabetics as it helps to regulate blood sugar.

It adds texture to food and can be used as a substitute for cheese. It has a woody, nutty flavour. It's great on popcorn. I also love it sprinkled on top of steamed greens.

Raw Milk is a whole food

2006-12-01T11:14:00.000-08:00

If you live in Canada and follow the news, then chances are you've heard of the big RAW MILK SCANDAL - Michael Schmidt and the recent bust of his farm. Schmidt sells raw milk to hundreds of people every week. Selling raw milk commercially is illegal. He gets around that by running his farm like a coop, so his customers technically "own" the cow. Drinking raw milk from your own cow is perfectly legal. Since the raid, Schmidt has been on a hunger strike - drinking only one glass of raw milk everyday until his farming equipment is returned to him.

What makes me so angry is the Health Canada and the Dairy Council are taking this opportunity to scare the bejeesus out of everyone, telling the media how bad unpasterized milk is for you. They are telling people that raw milk could be contaminated with e-coli or other bacteria. This could definitely be the case, but farmers like Schmidt that other organic farmers take care in the production of their milk. The milk is fresh and people have been buying it from him for years. Buying from a trustworthy farmer is perfectly safe. Further than that, it comes down to choice. It should be our choice as to what we put in our bodies.

The truth is, that milk in it's raw form is the way we should be drinking it. When milk is processed, it's enzymes are taken away. It is the lack of these enzymes that make milk to hard to digest - enter lactose intolerance. We develop lastase, the enzyme needed to digest milk and with constant milk drinking, the enzyme runs out. Most people do not have this enzyme as adults. Raw milk contains the needed enzymes so your body does not have to produce them itself. It's like any raw food. Raw milk also contains nutrients in their whole form. Vitamin C, folic acid and calcium that the dairy councils tell you is in milk is actually added back in to the milk after it is heated. Raw milk does not need to be enriched.

I am not a milk drinker, nor do I recommend it as a necessity in the diet. That being said, I am much more of a proponent of raw milk and cheese and think everyone should have a right to buy them. Raw milk is a whole food. The crappy thing is that this man's life was taken away for selling something that's good for people while anyone can legally eat at McDonald's or buy a slab of discounted meat from the grocery store. I stand firmly behind farmer's rights to produce and sell it and I wish Michael Schmidt the best of luck.

Here is a letter, written by the farmer after the raid:

Thank you all for coming to save one farm at a time . . . to save one farmer at a time and to save the dignity of us farmers. On November 21, Glencolton Farms was raided as part of an 18-month investigation triggered by an incident NOT connected to this farm and NOT connected to farm fresh milk, the details of which were suspected but never proven. The Government and bureaucrats are now fabricating stories in order to justify their actions against free and sovereign individuals.

In 1994, I was charged and found guilty for exactly the same offences, that is, providing a service to our customers with products that they wanted. I was placed under probation for two years, meaning that I was not to produce and process any milk. During that time, I offered the Government this farm as a research facility for the production of farm fresh milk.

In 1995, I wrote letters to the Minister of Agriculture and Food, Elmer Buchanan, to the Minister of Health, Ruth Grier, and to the Ontario Milk Marketing Board. I notified all of them of my intention to continue the service of providing people with farm fresh milk from their own cows.

On March 16. 1995, the Toronto Star, Kitchener Waterloo Record and the Owen Sound Sun Times, along with many Farm papers, all carried the story of my attempt to work together with the Government. When there was no response, I announced that I would conduct my research independently and made it clear at that time that, if the farm were subjected to any more raids and interference, I would go on a hunger strike.

Yesterday’s event means that I must act on what I said more than 11 years ago. As of now, I will begin the hunger strike until all of the equipment, documents and other items removed from this farm have been returned. The Government has to agree to be financial liable for the personal property of cow share-owners. As well, they need to agree in writing that the farm is to be left alone, so that it can carry on its service to the 150 families, until and unless all of the issues have been dealt with in court or in the Legislative Assembly or House of Parliament.

This farm has been able to function for over 11 years with the full knowledge of every level of government. That it has been doing so has been public knowledge for over 11 years. The Government of Ontario and the Bruce Grey Owen Sound Health Unit, including Dr Murray McQuigge, at that time chief medical officer of health, had all the information at hand. They all decided to leave me alone. They had two choices at that time: to arrest me because I broke the probation or to leave me alone and let me continue. The fact that they left me alone, in my opinion, legalized this farm’s activities, and made the Government liable for their actions. A lawsuit from our side will follow, if necessary.

The cow share programme on this farm enables families to obtain their own milk. I am providing shelter, feed and care for their animals. I’m not arguing the fact that raw milk is better; I know it is better; it is the cow owners’ choice to drink their milk. This fight is not about me; it’s not about the farm; it’s about the freedom of informed choice for every individual in Ontario.

We are farmers who care with our heart for the land and the people. Government is regulating and controlling the farmers and consumers with bureaucrats and raw power. Everyone should have the right to own a cow and drink the milk that nourished our parents, our grandparents, our great grandparents, and us. Milk is nature’s perfect food. Let’s restore our respect for the land, our respect for the farmer who cares for the land, our respect for all human beings who are quite capable of making their own decisions.

The Queen of England has just turned down a submission to ban raw milk in England. She is drinking milk from her own cows. Please, all of you bureaucrats and government officials, respect our human right to choose.

Michael Schmidt, Glencolton Farms

Eat more Cabbage

2006-12-01T07:27:00.000-08:00

I cannot believe that it's December 1st! Holy, this year flew by. Maybe it has something to do with it being jam-packed with changes, but this year went by too fast. Maybe I am inspired by it being the end of a year - the whole resolution thing. Wait, I don't do resolutions. Ok, maybe it's just a coincidence but I am really trying to make an effort to eat more of a variety. Along with the variety thing is eating more raw. First on my list is CABBAGE.

Cabbage is part of the Brassica family and is also a cruciferous vegetable. Cruciferous basically means it's an edible Brassica. Whatever you call it, it's classification is the granddaddy of all anti-oxidants. These anti-oxidants work at the DNA level to rid our bodies of toxins. This is why they are said to be so good at fighting off certain types of cancers, like colon and breast.

Raw is best in order to get the benefits of cabbage. Cabbage provides glucosinolates, which are formed by the activity of myrosinase enzymes that are released when cabbage is sliced or chopped. Cooking denatures the myrosinase enzyme, which prohibits the glucosinolates. Sound confusing? The rule with all veggies is to try and eat raw when you can, or steam them when you can't.

Cabbage is also high in Vitamin C. Red cabbages is six to eight times higher in Vitamin C than white cabbage. When cabbage is cut, it begins to loose it's Vitamin C content, so avoid buying pre-cut or pre-shredded cabbage. This also means that it's best to use up your cabbage within a few days of cutting into it.

Have I convinced you? A great way to get some raw cabbage in you is this salad. I made a bowl and ate the whole darn thing.

PURPLE CABBAGE SALAD

Half a purple cabbage, shredded
One medium beet, grated (optional)
About ½ cup feta cheese
1 tbsp apple juice
1 and 1/2 tbsp of sesame oil
salt and pepper

Mix it all up in a bowl. Sprinkle with sesame seeds or flax seeds, depending on what you have/feel like.

Dee-lish!

ROOOOOT for roots!

2006-11-29T08:02:00.000-08:00

Root veggies are grounding foods, representing strength and stability. They get their nourishment from the soil and can live under there - pushing through the rocks and sometimes tough earth.

We aren't like this...we grow downwards - pushing into the ground, we move around, we struggle our whole lives to be "rooted". That is why root veggies are so satisfying to us. They ground us and warm us.

Often times, comfort foods contain some sort of root or warming food. We crave comfort foods in the colder months, when we need to feel warm and nourished. I know I crave casseroles and anything I can eat in a bowl at this time of the year.

So...I thought I would post a recipe for a casserole, inspired by sheppard's pie - the mother of all comfort foods.
Enjoy!

VEGGIE SHEPPARD’S CASSEROLE

5 medium sweet potatoes, peeled and diced. I had some beets when I made this dish so I threw 2 in - don't do this unless you want your casserole to be overwhelmingly RED.

3 cloves garlic, minced
1 red onion, chopped
1 medium zucchini, diced
3 carrots, diced
1 small red pepper, chopped
1 cup brown mushrooms, diced
1 package tempeh, chopped into ½ inch pieces
2 tbsp tamari
1 can crushed tomatoes
1 can chick peas
1 tbsp cayenne pepper
salt and pepper to taste

In a medium pot, boil sweet potatoes until mash-able. Mash with some rice milk (or milk of choice) or water, salt and pepper and set aside.

Meanwhile, in a large pot, sauté garlic and onion until translucent. Add carrots and sauté about 5 minutes more.

Add remaining veggies and tamari, stir and cook on medium for 5-7 minutes. Add tomatoes and beans, cayenne, salt and pepper and simmer for about 15-minutes.

Layer mash on top of mixture and bake in casserole dish at 375 for about 20 minutes.

Like I said before - mine was beet-tastic. I strongly suggest to follow the recipe and stick to sweet potatoes. I love beets as much as the next guy but it was too much red.

GRANOLA AMENDMENT

2006-11-24T10:07:00.000-08:00

I am a Virgo, which means I am never completely satisfied. I am constantly finding out new things and changing recipies. It's the nature of the beast I guess.

So, lately, I have been making and eating my granola differently and it's making me very happy - so I thought I'd share. If you are interested in my new method, refer to the old post for the changes (IN BOLD). Enjoy!

Open Sesame

2006-11-22T07:33:00.000-08:00

This week, I am giving a shout out to the SESAME SEED. Known as Goma in japan, sesame is one of those things that tends to be overlooked in western cooking. The seed is over 55% oil, that oil being a staple of asian cooking. I have recently become obessed with Japanese cooking, so it is being used a lot at my house.

The great thing about sesame seeds is that they are incredibly high in calcium, making them an excellent calcium plant source to incorporate into your diet. Hulled or ground sesame seeds have much more calcium than whole seeds. Tahini, a Middle Eastern nut butter made from ground sesame seeds, is a very good source of calcium. If only there was a Tahini Council of Canada... alas, many people know it as that thing you have to buy when you want to make hummus or what havla is made from. It is gaining popularity as a peanut butter alternative. It's great on toast!

Sesame seeds are also 20% protein, which makes them a great plant-based choice. They also have a mild anti-oxidant effect, containing Vitamin A & E, and have all B's, except B12. Sesame is also high in minerals, besides calcium, namely - zinc, iron, magnesium phosphorus and potassium.

In Asian cooking, they toast the seeds before using them in dishes. This really brings out the flavour of the seed and makes them much easier to digest. To do this - fill the bottom of a pan with seeds and leave on medium heat, shaking a couple times, until seeds starts to pop slightly.

Gomashio is a Japanese condiment that uses ground sesame seeds. Toast the seeds then crush with a little sea salt in a morter and pestle, or throw in a coffee grinder. Use one part salt to five parts sesame seeds. Use it on steamed veggies or rice, it will keep for a long time in a jar.

TAHINI DRESSING

First heat 3 cloves of garlic in olive oil over low heat for about 2 minutes (careful not to burn).

Then in a food processor or blender add:

¾ cup tahini
2 tbsp balsamic vinegar
1 tsp tamari
juice of 1 lemon
½ tsp sea salt
pepper to taste
½ cup cold water
a handful of cilantro

Give it a blend. It will be runny (it will thicken in the fridge).

Use it on steamed veggies and sprinkle it with toasted seeds. Last night, we had it on brown rice with steamed spinach. (sorry, forgot about the finished product picture...)

PANTRY CHECK LIST

2006-11-17T07:45:00.000-08:00

...not to be confused with panty check list..

People often have trouble making good things to eat and use all sorts of excuses as to why they can't...money, time, knowledge. While all of these reasons are valid - the main reason is usually that they are lacking in a well stocked pantry. Keeping things like beans and grains on hand is good way to have a base to add your veggies to. Having things on hand in your kitchen is such an easy thing to do and all you need is some planning and a check list.

This list does not include fruits and veggies which of course you should always have in your house. They are sort of dependant on what's available and perhaps that should be another list...(working on it). Again, I mean organic for ALL of your pantry items...I know it can be difficult but - there are some things like tofu, nuts, dried fruit, spices and oils that are just not an exception. Also, this list is like a suggestion box, not a MUST HAVE list. It's to give you an idea. So, without further ado..

Enjoy!

PANTRY CHECKLIST:

1. WHOLE GRAINS
- brown rice
- millet
- quinoa
- kamut
- buckwheat
- brown rice pasta
- soba noodles

2. BEANS – both dried and canned, since sometimes reconstituting beans just takes too long
- kidney beans
- chickpeas
- black beans
- lentils

3. BEAN PRODUCTS
- tempeh
- tofu: avoid all tofu products like TVP and pre-made fake meat

4. NUTS
- raw almonds
- walnuts
- cashews
- nut butters: almond butter, natural peanut butter

5. SEEDS
- pumpkin seeds
- sesame seeds
- flax seeds

6. OILS
- extra virgin olive oil
- sesame oil, cold pressed
- coconut oil: cold pressed – get the good stuff
- flax seed oil

7. SEASONINGS
- tamari
- sea salt
- fresh pepper
- veggie broth powder
- vinegars: apple cider, rice, balsamic
- spices (find non-irradiated dried spices): cayenne pepper, cumin, cinnamon, etc.
- fresh herbs: cilantro, basil (my musts, if in season)

8. FLOURS AND MEALS
- your flour of choice: spelt, rice, whole wheat
- corn meal

9. SWEETENERS
- maple syrup
- honey
- sucanut (for baking)

10. OTHER
- non-dairy milk: rice, soy, almond
- lemons, limes
- dried fruit: cranberries, raisons, apricots, coconut
- canned tomatoes (both whole and paste for sauces and stews)
- miso paste
- dried seaweed
- nutritional yeast
- baking soda
- baking powder
- whole grain wraps (Ezekial 4:9 sprouted wraps)
- dry cereals (like granola)
- rice cakes, crackers for snacking

I am not what I say I am... I look like ginger....I could be a potato ...what am I?

2006-11-14T10:30:00.000-08:00

You're a Jerusalem Artichoke!!!

Jerusalem Artichokes or Sunchokes or any other name you want to call them, are one of my favourite root veggies. They are not a widely used one though and I think it's mostly due to the confusion as to what it is. It's not really an artichoke, it's a tuber and part of the Sunflower family. They have nothing to do with the country for which they are named...confusing! It sort of looks like ginger root and once you get past it's shape, you will find a root that is much like a potato but with a nutty, sweet flavour. They are so darn good.

Finding them can be tough. They are available from October to March from farmers markets and health food stores. I get mine at the Dufferin Grove market. Preparing them is much like potatoes. I just give them a light scrub, rather than peeling. Many recipies will call for you to peel but the skin is where a lot of the goodness is. You can steam, roast, fry, mash, or eat raw (the list goes on). They can be easily overcooked and the taste can change dramatically - so be careful of that.

They are very high in vitamin C, potassium and iron. A great food for your liver, they can help with liver detoxification and prevent liver disease. They also contain inulin, a natural fructose that is great for hyperglycemia and diabeties as it lowers blood sugar. Inulin has also been used in treating Candida, since it helps to replenish good gut bacteria.

Here is a simple way to get a high dose of Vitamin C and iron. This soup is a great comfort food. I wish I could figure out a way to post the smell is this soup...it's dreamy.

JERUSALEM ARTICHOKE SOUP
2 tbsp olive oil
1 large red onion, chopped
1 garlic clove, chopped
1 celery stick, chopped
about 3 medium sized Jerusalem artichokes, scrubbed and chopped
5 cups veggie stock or water
salt and fresh ground pepper
½ cup rice or soy milk (optional)

Heat the oil in a large soup pot and add onion, garlic and celery and allow to soften (about 5 minutes over medium heat). Add the artichokes and cook for about 5 more minutes, stirring occasionally. Add the stock and salt and pepper.

Bring to a boil and then reduce heat and simmer for about 20 minutes, or until artichokes are tender. Transfer the soup to a blender and give it a whiz til it’s smooth. Return smoothed soup to the pot and add the milk.

Heat gently for about 2 minutes. Serve with toast or crackers.

Here it is with whole grain toast and goats cheese.

MMMMMMMushrooms

2006-11-10T07:23:00.000-08:00

Welcome to another installment of Veggie of the Week. This week's veggie (or should I say fungus) is the MUSHROOM!

Mushroom is classified by being a fruiting body with a stem and a cap that grows above the earth. Mushrooms are edible, toadstools are not. There are tons of mushrooms, White Button, Criminis, Shitake, Oyster, Portabellos.... White mushrooms are the most widely seen, they are culivated early and much easier to eat raw due to their more subtle texture and flavour.

Mushrooms get a bad rap for being hard to prepare because they are so darn delicate. When buying them, look for ones that look and smell fresh. Don't buy them if they are slimy or look rotten in any way. Always store them in a paper bag, they have them by the mushrooms in grocery stores for a reason. To clean them, wipe them with a damp paper towel and cut the end off the stem. If you buy organic, you don't have to worry too much about cleaning them thoroughly, trusting that the earth they were grown in was good and clean and full of all sorts of good things. Never rinse them as they will get soggy.

Mushrooms are full of vitamins like B1 and B2. They are also high in potassium, iron and niacin. Shitake mushrooms are by far the best in terms of health benefits. Asian wisdom tells us that they are the key to a long and healthy life. They lower LDL cholesterol, help reduce the side effects of some cancers and help to balance out saturated fats.

MARVELOUS MUSHROOM GRAVY

this is a recipe that I found in Alive magazine. I tweaked it slightly. It is great on greens or on brown rice. YUM!

-3 tbsp organic butter or olive oil or half butter and half olive oil (depends what you prefer - I like to use half and half, I use the oil to cook the mushrooms and the butter for the gravy)
-½ pound mushrooms, sliced (any type or mixed) - Great with shitake!
-1/3 cup spelt flour
-2 cups rice milk
-½ tsp sea salt
-¼ tsp ground black pepper
-2 tbsp cilantro, chopped

Heat half the butter or whatever in a small fry pan over medium heat, and sauté mushrooms until well cooked and lightly golden.

Heat the rest of the butter or oil in a medium-sized pot over medium heat. Remove from heat and mix in the flour until fully dissolved, leaving a smooth paste (if you are using just olive oil, the paste will not be a "pasty" but it will still work, just won't be as smooth). Mix the rest of the ingredients and add to the pot, slowly whisking continuously until fully mixed. Bring mixture to a boil, whisking occasionally, then lower heat to a slow bubble. Add mushrooms and stir. Let gravy simmer for approx. 10 minutes or until desired consistency is reached.

Beans, beans!

2006-11-04T15:36:00.000-08:00

So I have moved in to my new abode and all is well. The best part is my super huge kitchen, complete with super small stove...

But alas, it's not the stove, it's how you use it...and use it I shall. I am still drowning in boxes and not fully back to work yet but I thought I should leave you with something. Lots of posts soon, I promise!

SIMPLY PERFECT RICE AND BEANS

1 cup cooked brown rice
1/2 a red onion, diced
2 cloves of garlic, minced
1 can whole tomatoes
1 cup cooked chick peas or 1 can, drained
1 cup cooked red kidney beans or 1 can, drained
1 tsp cumin
1 tbsp cayenne pepper
a good handful of fresh cilantro, chopped
salt and pepper to taste

Cook brown rice according to package instructions. I like to use short grain brown rice for this dish, since it cooks faster and I find it holds the tomato better. You can use any brown rice.

Then, in a large pan, saute onion and garlic until translucent (about 2 minutes). Add the canned tomaotes and let simmer for about 10-minutes. Add cumin, cayenne, salt and pepper. Add beans and let simmer for about another 7 minutes, or until most of the tomatoes have cooked down. You don't want it to be juicy. Once the tomatoes are de-juiced, add the rice and stir it up. Add the cilantro and serve!

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COOKING BEANS - a tutorial

Beans are best when prepared at home. This way, you can be incharge of ensuring the best digestability. Regular canned beans are usually not properly preserved or cooked and can cause gas and bloating.

Cooking beans is easy and totally worth the time:
Rinse beans several times and be sure to get all the stones and weird looking "bad" ones out. Beans will double in volume...so, if you need 2 cups, use one.

Soak beans for atleast 6 hours. Leaving them on the counter the night before is a good way to do this.

Drain them and rinse again atleast twice. More is better for digestion later.

Put beans in a large pot and enough water to cover 2 inches above them. Add a strip of Kombu to the water. Kombu is dried sea veggie that reduces the chemical reaction in the beans that causes gas. Bring to a boil and simmer until they are soft. (this can take up to 2 hours). The longer beans are cooked, the more digestible they become.

If you have to buy beans in a can (I did for this recipe)...choose brands like EDEN that cook their beans with digestion in mind. Most beans that use Kombu or care about digestion will tell you.

I Like to Move it, Move it

2006-10-30T06:14:00.000-08:00

Wednesday is moving day! What does this mean for me?? STRESS!!! I am trying to keep the stress monster at bay....getting my vitamins (especially C and B's), drinking tons of water, getting lots of sleep and trying to avoid things like coffee and alcohol. I am also taking lots of breaks between boxes to relax and meditate to stay nice and centered.
I am also eating lots of DULSE!

Sorry for the stolen image but my camera gear is packed away.

Dulse is a sea vegetable that is grown along North Atlantic and Northwest Pacific coastlines. It comes in a small bag and can be found at any healthfood store, usually around the asian section of the store, where the other seaweeds are. It is a good source of so many things. A handful will provide more than what you need in a day of Vitamin B6, 66% of Vitamin B12, making sea veggies one of the few plant sources of B12. It also has amazing levels of B1 and B2, which are essential for energy production and metabolism, which are a must in times of stress.

Dulse is also high in iron which is needed for red blood cells that carry oxygen through the body. Good oxygen flow means energy. It is also a good source of Vitamin C - my favourite anti oxidant, which is needed for detoxification and Vitamin E which helps keep the cells strong and helps them fight against free radicals.

I am a bit of a salt junkie so I am ok with eating it straight out of the bag. For some people, the salt, seaweed taste is too strong. In that case, it can be added to soups or toasted in pan on the stove, which turns it into a chip and tones down the strong taste a bit.

Be well,
c

Fractal Food

2006-10-26T20:00:00.000-07:00

Thursday is my weekly trip to the market. As I walked there, I thought, “hey I can probably feature a veggie every week on the blog!”. Once I got there, there was all this buzz about a veggie that no one knew the name of and that was that. So....

I bring you Broccoli Romanesco …

This kooky looking cauliflower/broccoli/cabbage is a naturally occurring crop that is harvested end of September and into October. And look, It matches the blog! My guess is that it has the same nutrients as any cruciferous veggie, making it a great anti-oxidant, high in Vitamin C and fiber. It tastes a tad more nut-like than cauliflower but has cauliflower’s texture. I’d say it tastes like the perfect combo of cauliflower and broccoli with a hint of almond or some sort of nut. Not sure what I’m going to do with it yet, I feel I should use it for something totally awesome but perhaps it will end up as just a salad or steamed with some rice.

And here’s where the total geek in me flows out like a river but I don’t care! The really neat thing is that it’s a fractal food (it has self-similar patterns that occur over and over and over). I remember having to study fractals in University while taking photography and wondering, “where does this ever happen so that you can actually see it, without having to magnify something a million times, except outer space?” Now I know – it happens in veggies!!

Nothing says Fall like Curry...

2006-10-24T15:10:00.000-07:00

Especially a curry with sweet potatoes and kale! I still call it a curry, but really, the curry taste is really subtle.

What you need:

1 cup green lentils, rinsed and drained
4 cups water
1 medium red onion, minced
3 medium cloves garlic, chopped
1 medium carrot, diced into 1/4 inch pieces
1 large or 2 medium sweet potatoes, diced
2 cups finely chopped kale
2 tsp curry powder
1 15oz can whole tomatoes (do not drain) – (I prefer buying whole rather than diced and chopping them finely in the can with a knife. I find the flavour is much better. You can used diced too)
3 TBS chopped fresh cilantro (optional)
salt and black pepper to taste
cayenne pepper to taste (also optional)

In a medium pot, sauté the onion on medium until translucent. Add the garlic, carrot, sweet potato and kale. Keep on medium heat for about 5 minutes.

Add the curry powder and stir it up to coat the veggies and allow it to cook for about a minute. Add the lentils, tomatoes and water and bring to a boil. Simmer for about 30-minutes or until lentils are done and veggies are tender.

Voila!

When I made it, I had no cilantro. Ofcourse, everything is better with cilantro but what can you do? Still yummy. This dish is not really a soup or a stew. You can serve on brown rice or eat it alone. It tastes better the next day. Today I am eating it on some spelt pizza crust, sprinkled with feta cheese.

FUN FOOD FACTS:

Kale is high in bio-available calcium, folic acid, and is a great antioxidant. Kale is usually best lightly steamed but cooking it longer in this dish is ok since the vitamins are preserved in the broth.
Sweet potatoes alse have anti-oxidant properties as well as betacarotene, vitamin C, potassium and fiber.
Lentils are a great protein, low in fat, high in nutrients and help reduce LDL cholesterol.

My Best Breakfast

2006-10-24T13:53:00.000-07:00

My first recipe post! This is a bit of a cop out one....but I had to make this tonight so I figured why not post it. This is a great , yummy breakfast. The seeds provide protein. The apple butter mixture and the cranberries make it slightly sweet.

Just so ya know and since this is my first official recipe post...
I ALWAYS mean organic ingredients, unless otherwise specified. I am big on using the best ingredients you can find.
Sure, it's not always possible to get organic and that's ok too. Don't ever avoid making something because you can't find something organic....but do try.

What you need:
3 cups rolled oats
½ cup flax seeds
¼ cup raw pumpkin seeds
1 cup chopped raw almonds
2 tablespoons of apple butter dissolved in ¼ cup warm water
¼ cup flax oil - * TAKE THIS OUT (YOU WILL USE IT LATER ON IN A BETTER WAY)
1 tsp ground cinnamon
2 cups dried cranberries
½ cup flaked unsweetened coconut

Preheat oven to 350 and lightly oil 2 cookie sheets (use olive oil or coconut oil)

Mix oats, seeds and nuts in a large bowl. Combine the apple mixture, oil, vanilla and cinnamon in a small bowl.

Add the wet ingredients to the dry and stir until everything is well coated. Spread the mixture onto the cookie sheets. I have one big round one, so I just bake in two batches. Bake for 18-20 minutes, or until golden brown. Stir it up after 10 minutes to mix it up a bit and avoid burning along the sides. At this time, add the cranberries - you can also mix them with everything beforehan, but they tend to harden if cooked too long.

Store in an airtight container. I always eat it pretty quickly but I suppose if you plan on keeping it for a while, it should go in the fridge. To serve, POUR GRANOLA IN A BOWL, THEN ADD 2 TBSP FLAX OIL and eat with rice milk or soymilk, honey if you want and fresh fruit (I dig the banana, cranberry combo).

* EXPLANATION FOR THE CHANGES - flax oil is an unstable oil and heating it renders the omega 3 useless. Pouring it on the granola allows you to get your daily dose of omega 3 fatty acids. It does not make the granola oily at all and actually adds a nice flavour. Give it a try.

YUM!

We Feed the World - A film review

2006-10-20T14:30:00.000-07:00

"Given the current state of agriculture in the world, it could feed 12 billion people with no problem. Or to put it another way: any child who dies of starvation today is in fact murdered." Jean Ziegler, UN Special Rapporteur on the Right to Food
(Switzerland)

I was just in Vancouver for the past few weeks - the Vancouver Film Festival was happening while I was there. My brother and I were determined to see a film. I decided to see We Feed The World, my thought was I'd be "working" and maybe i could write off some of my trip. Crafty!

Funny story though, we are waiting in line and some guy comes up to me and says that his friend didn't show up and gives me a ticket! Then, we are in the theatre and they ask us all to check under our seats to see if there is a post-it. After being hesitant to put our hands under movie theatre seats, my bro had a post-it and won a $25 certificate for Capers, this really expensive organic food shop. It's not like we're that type of people that stuff like that happens to, so it was odd.

So my review... We Feed the World is a documentary by Austrain filmmaker, Erwin Wagenhofer. The film is basically going to France, Spain, Romania, Switzerland, Brazil and back to Austria to talk to farmers, fisherman and heads of corporations to talk about where food comes from. The images are pretty disturbing and well shot. If you have never seen a chicken processing plant from egg to grocery store, see this film. The film deals with globalization, starvation, pesticide use and GMO farming. It points the finger at corporations and the almighty dollar.

Baby chicks ....to grow up to be "plump chicken breast"

The film ends with an interview with Peter Brabeck, Chairman and CEO of Nestlé International, which is the food company that owns everything. His thoughts about food floored me. Between talking about the merits of GMO framing, he actually said that having water should not be a right and that is why he deserves to bottle and sell it. What that meant to me is DON'T BUY DASANI.

It should be out on DVD at some point. I'll post something if I see it playing on Toronto. See this movie!
http://www.we-feed-the-world.at/en/trailer.htm

what the heck is Holistic Nutrition anyway?

2006-10-19T11:15:00.000-07:00

I have always had an interest in nutrition. Why can some people eat certain things while others can't? Why do some of us sneeze at the thought of a cat and others are fine? These things fascinate me. So after much soul searching, I enrolled at the Canadian School of Natural Nutrition. I studied there for a year and found it satisfying and challenging. I was also going through a divorce at the time and although studying Anatomy while crying uncontrollably was difficult...being at the school and in that headspace really saved me. I became more intune with energy and really focused on the road ahead. I found what I needed from the "hippyness" of the field.

So what is it I do? Holistic Nutrition is based on the idea that the digestive tract is the most important system in the body and that every illness or symptom that we have is due to a "bad" or "dirty" digestive system. Relief comes from cleansing and eliminating the foods that cause digestion to be harmed. The standard diet of most Canadians is full of processed foods that reek havoc on digestion. Holistic Nutrition says that by cleaning up the diet, you improve health.

The thing that I have noticed is that there are SO many different diets and cleanses out there that people are confused. I am confused! New diets are popping up everywhere and all of them claim the same thing. My hope is that people will move toward Holistic Nutrition and see that your diet should be your lifestyle, not something you do for a short time and that cleanses should be easy and not come in a package. Foods should be whole and clean and serve your body.

After all this yaking, here are some simple things we can all do to improve digestion and overall health, besides Eat your Veggies....

1. Chew food well. Didn't your mom tell you to chew your food? Digestion begins in the mouth. When food is not well chewed and is too big to be properly broken down, incomplete digestion occurs. Not only do nutrients not get extracted from the food but undigested food becomes a breading ground for bacteria in the colon which can lead to bacterial overgrowth, gas and other symptoms of indigestion.
A good rule of thumb is - if you can still recognize the food in your mouth by texture or flavour when you swallow it, you haven't chewed enough.

2. Choose whole food. Whole food is food that is closet to it's natural state. Many digestion issues are due to an overprocessed diet. Whole foods have more nutrients, enzymes and best of all, flavour.

3. Know where your food comes from. Part of healthy eating is mindful eating. Feeling good about your food means knowging where it comes from. We all hear tales of organic and seasonal eating...I agree that organic is important as is eating with the seasons. Try buying produce and meat as farmers markets.

4. Fiber, fiber, fiber! A healthy digestive tract exists because of a diet that includes both soluble and insoluble fiber. Eating fruits and veggies are important as are whole grains. Try sprinkling ground flax seeds on your food - grind them yourself for both fiber and omega 3's.

Be well,
c

eeeeeee! I'm blogging

2006-10-18T22:40:00.000-07:00

Ok this is weird. I've always been resistant to the whole idea of blogs or "online journals". I am not a writer by any means and am not one to let others read things that I do write. But...I am embarking on this new business as a Registered Holistic Nutritionist and something told me that it was a good idea to get myself out there as much as I can.

So "out there" means keeping a log of all things having to do with starting this business. Heck, maybe others can benefit from my ramblings. The idea really is to post recipies, reviews of books, fun food facts and anything that I find that I want to share. I am constantly finding things that I geek out on, so why not post them for anyone else that may care.

So, I guess I'm excited! Sit back, relax and comment (that is what this is about, right?)

Be well,
c