Oh bla di oh bla da …

 

I am a health and wellness professional and entrepreneur.  I live, breathe and exude healthy.  I have an answer for every excuse that I hear as to why one cannot live a healthy life.  Don’t use a bad day to binge on sugar … why make bad worse?  Basically, I am a pain in the ass and because I walk my talk, I have the chops to take on any criticism.  Until today …

When you are an entrepreneur you quickly realize that your true character comes out on the bad days.  On the good days, everybody is happy and flying high.  Dreams are allowed to grow even larger, energy is high and you almost welcome the naysayers.  Hit me with your best shot … fire away!  Today has been challenging and I won’t bore you with the details.  Pardon my gross language but if shit rolls downhill then I feel as if I am at the bottom of Everest.  My business partner was doing her very best to keep me positive even when the mechanic pulled out a 4 inch screw, nut and all, out of one of my tires.  She validated all my efforts with potential clients that went no-where with words of encouragement and I love her for it.  Did I tell her that?  Probably not.  Too busy having a pity party.

She could have bought me a new puppy and tap danced down Yonge street and I would not have cracked a smile.  But thinking about that earlier statement I thought – So you didn’t have any wins today.  In fact, with a flat tire, no sales, you LOST money today.  Are you going to give up and throw in the towel just because things didn’t go your way?  KEEP IN ACTIVITY.  You are a fighter.  Debra never gives up.  And so I am not – instead I have taken a slight detour and made a fresh batch of Vegan Gluten-free Hermit Cookies.  I needed to have a win.  I wanted to accomplish something today to lift my confidence and a workout was not going to cut it!  Only wholesome, chewy, sugary treats can turn a bad day around.  These cookies have magical, almost unicorn-like properties.  You only have to eat one to feel wonderful.  How could you not?  Cinnamon, pecans, chocolate and raisins mixed with a gooey centre, hot out of the oven equals N I R V A N A.

Sorry I can’t stay and describe every delicious morsel but I have a business to run and I need to get back into activity.  You will just have to make them yourself and don’t wait until you have a bad day!

Vegan Gluten Free Hermit Cookies

• Time: 1hr 20min
• Difficulty: easy
• Print

Every bite gives you a mouthful of happiness and no two bites are alike.

Ingredients

• 1/2 cup coconut oil, room temperature (do not melt)
• 1 cup brown sugar, packed
• 2 “flax” eggs or use egg-replacer
• 1/2 tsp vanilla extract
• 1 3/4 cups all purpose gluten-free flour*
• 1 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp cinnamon
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 1 cup raisins
• 1 cup dairy-free chocolate chips
• 1 cup coarsely chopped walnuts or pecans
• *I use a mix of gluten-free flours that already has xanthan gum mixed in appropriate amounts

Directions

1. Preheat oven to 375 F.
2. In a standing mixer on medium speed, cream together coconut oil and brown sugar. Add “flax-eggs” and beat until mixture is pale and thick – about 2 minutes. Beat in vanilla.
3. Mix all dry ingredients together and using a whisk ensure that they are well blended.
4. Reduce mixer speed to low and beat in flour, baking soda, salt, cinnamon, allspice and nutmeg. Incorporate raisins, chocolate chips and nuts with a wooden spoon.
5. Drop cookies by tablespoonfuls onto a parchment-lined baking sheet, about 2 inches apart. Bake 10-12 minutes, until edges are set but centres still appear moist. Cool on baking sheet 2 minutes, then transfer to wire racks to cool completely.
6. Store in an airtight container (up to 10 days) or freeze on a flat surface then transfer to freezer bags to store up to 3 months. Thaw at room temperature for 15 minutes before serving.
7. Makes approximately 4 dozen

Could the Best of Summer Be the New Weight Gain Threat?

That catchy little jingle (from a well-known office supply store) is playing over and over in my head “it’s the most wonderful time of the year …”   Fresh, fragrant and colourful produce is abundant.   The summer’s bounty brought us crops of berries, watermelon, sweet corn, peaches, nectarines, lettuces, cucumbers, tomatoes, and zucchini.  September’s harvests are rich with beets, mushrooms, bell peppers, and stone fruits.  Eating fresh food is part of the joy of living. So it’s hard to imagine that with all this appetizing, nutrient-rich food only one-third of adults and children are consuming the recommended two servings of fruit and three servings of vegetables daily.   Fruits and vegetables are full of water, fibre and phyto-nutrients.  When consumed raw, a plant-based diet also supplies live enzymes.  Enzymes aid in digestion, breaking down the food particles for energy, thereby lessening the burden on our pancreas, liver and other organs that are overworked.

A lack of digestive enzymes in your food can be a factor in a multitude of digestive issues:  reflux, belching, bloating, bowel disorders, and possibly even food allergies.  Nice.  Another benefit of eating fruits and vegetables is that they help with free radicals and inflammation in the body.  Pro-inflammatory foods (overly processed) can increase inflammation and raise your risk for chronic disease.  Inflammation inside your body is very much like when you fall and scrape the skin off your elbow or sprain your wrist.  The area becomes red, sore and swollen.  Your body creates both inflammatory and anti-inflammatory chemicals called “prostaglandins” from nutrients in the food that you eat.  Disproportionate amounts of good versus bad nutrients in your diet can lead to the formation of unnecessary amounts of inflammatory prostaglandins, which fuel your body’s inflammatory response.  The preparation and processing of these food products is also responsible for adding unwanted trans fats and saturated fats into our diets.  Replacing junk food, high-fat animal protein, refined sugar, and your favourite drive-thru with fresh, raw (organic if possible) produce can help protect our cells from inflammation damage.

Recent scientific findings have identified natural and synthetic chemicals creating havoc on the function of our hormonal systems; otherwise known as endocrine disruptors.   These sneaky saboteurs find their way into our systems through plastic bottles, preservatives in processed foods and pesticides sprayed on our fruits and vegetables.  Scientists have even given these chemicals a name:  Obesogens.  Could a daily peach habit be more fattening and dangerous to our health than a bag of potato chips?  Eating has become complicated.  You feel as if you need to become an expert in biochemistry just to be able to safely navigate the aisles in your local Supermarket!  Dr. Frederick vom Saal, Ph.D., professor of biological sciences at the University of Missouri states “Obesogens are thought to act by hijacking the regulatory systems that control body weight.  And any chemical that interferes with body weight is an endocrine disruptor.”  Non-organic fruits and vegetables are evidence for anywhere from 5 to 13 different pesticide residues.  These residues have been identified in human blood and urine samples.

It is not surprising that the equilibrium of energy in our bodies is failing.  Obesity has become a global health crisis.  It is no longer good enough to balance calories brought in to calories paid out.  Scientists are now looking to the environment for more answers as to the reasons why childhood obesity is almost at epidemic proportions.   Surely our overweight population has not been entirely built on nachos and lack of exercise.  One hypothesis that is gaining a lot of attention from the National Institute of Environmental Health Sciences (NIEHS) is that many obesogens are more powerful in developing fetuses and newly born babies.  Further testing is required to conclusively say whether or not our zucchini and plums are adding to our ever-expanding waistlines.  With more scientific information on nutrition being handed to us daily, you would think we would have the answers.  The truth is we do and we don’t.  Basically, it all comes down to, well, getting back to basics.  Pesticides and non-organic food aside, nutrition experts and scientists both agree that the health benefits of a fresh plant-based diet far exceeds the risks of pesticides.

 

Eating organic greatly reduces the load of pesticides on your body but so do a few other practices.  Eat real food.  Spend most of your food shopping time in the outer aisles of your favourite food store, but better yet, get acquainted with a local farmer’s market and start reaping the benefits of eating food that didn’t require its Maker to wear protective, surgical attire for sanitation reasons.  Farmers’ are different from the local grocery store manager.  They will encourage you to taste and smell their produce!  Don’t worry if they don’t carry the organic certification, they are on hand to answer your questions regarding their farming practices.  Every city and country town will boast numerous stands, showcasing the best of summer.  All you need to do is make that your new drive-thru!

Below are two lists to help get you started on where to spend your dollars for organic produce.  According to the Environment Working Group, these are the top 10 Best and Worst of for conventionally grown fruits and vegetables.

Worst for Pesticide Use	Best for Lowest in Pesticide Use
Peaches	Onions
Apples	Avocados
Bell Peppers	Sweet Corn
Celery	Pineapples
Nectarines	Mangoes
Strawberries	Asparagus
Cherries	Sweet Peas
Kale	Kiwifruit
Lettuce	Cabbage
Grapes	Eggplant

African Flavours in the Valley

I love stews.  My whole family loves meals made in one pot.  Maybe it’s because we all have busy schedules or perhaps just a little lazy but if we can enjoy our protein, carbohydrates, healthy fats, veggies, and fruit all at once – heaven.

With our commitment to healthy living and respect for the environment, we have been adopting a more vegetarian lifestyle.  Beef stews have been replaced with hearty bean chilis, butternut squash soup, salads, and quinoa salads.  This fragrant and hearty stew has over 20 grams of vegetarian source protein, 15 grams of fibre, and so many phytonutrients. Be sure to only use all natural smooth (chunky works too) peanut butter; commercial brands are full of sodium, sugar and unhealthy hydrogenated oils.

Sweet Potato, Lentil & Peanut Stew with Kale

• Servings: 6-8
• Time: 1hr20min
• Difficulty: moderate
• Print

adapted from Shauna Lindzon, RD

INGREDIENTS

2 T extra virgin olive oil

1 large vidalia onion, diced

2 cloves of garlic, minced

1 tsp of sea salt

freshly ground pepper

2 tsp of dried ginger

1 heaping tsp cinnamon

2 tsp cumin

1/2 tsp turmeric

Dash of cayenne pepper OR 1/2 tsp of red pepper flakes

3 stalks of celery, chopped

2 large carrots, peeled & chopped

2 large sweet potatoes, peeled and chopped

1 can of San Marzano stewed tomatoes

8 cups of vegetable or chicken broth (low sodium preferred)

2/3 cup red lentils

1/3 cup fresh, natural smooth peanut butter (no salt or sugar added)

2 bunches of kale (I used red and green kale)

Chopped Cilantro (optional)

Chopped Chives

Chopped roasted & salted peanuts

METHOD:

1. Heat oil in a large dutch oven over medium heat.  Sauté onions, garlic, until translucent; season with all the spices (sea salt to cayenne pepper).  Stir to keep from browning
2. Add celery, carrots and sweet potatoes.  Stir to coat with seasoned onions, place lid and allow to steam for a few minutes.
3. Add tomatoes, lentils and broth and simmer with lid partially on for 45 minutes; until all veggies are very soft and start to fall apart.
4. Stir in the peanut butter and kale leaves and cover for 5 minutes to allow the kale to wilt.  NOTE:  baby spinach is a great substitute if kale is not available.  Using an immersion blender, puree until a textured smooth.
5. Ladle into bowls, top with cilantro, chives and peanuts

Liquid Gingerbread!

I’ll keep this brief because I know all you want is the recipe!  This extremely healthy smoothie tastes just like a gingerbread cookie in a liquid format!  I added vegan vanilla protein powder to give it more staying power and nutrition but the secret is in the spice!

image: http://thecomfortofcooking.com

Gingerbread Protein Smoothie

• Servings: 2-3
• Time: 10mins
• Difficulty: easy
• Print

INGREDIENTS:

• 3 cups of non-dairy milk
• 2 scoops of vegan vanilla protein powder
• 8 frozen banana chunks
• 5 small medjool dates, pitted
• 1 T hemp hearts
• ¾ tsp cinnamon
• ¼ tsp nutmeg
• 1/4 tsp ginger
• 1/4 tsp cloves
• ** or use 1/2 tsp cinnamon + 1 tsp of pumpkin spice
• Cinnamon stick (optional)

METHOD: 

1. Pour the liquid into a vitamix or any high-powered blender
2. Add the frozen bananas chunks & dates
3. Blend on high for 20 seconds
4. Add the remaining ingredients (except cinnamon stick) and blend again for another 30 seconds.
5. Shakes will be frothy, thick and delicious
6. Pour into a tall glass, sprinkle a little cinnamon and garnish with cinnamon stick
7. Serve and drink immediately!

Tis the Season

Experts claim that the average person can easily pack on 5 to 15 lbs. of unwanted body fat during the holiday season.  That is a whole size!  With office parties, family get togethers, celebrating holidays, vacations, and throwing general caution to the wind, I’d say if you only gain 5 lbs., you got off light! (sorry for the pun).

I love eggnog.  Eggnog doesn’t love me.   One 250 ml serving (that’s 1 cup in imperial measurements) will give you the following:  0 g of fibre, 21 g of sugar, 19 g of fat (11 g of it saturated), 10 g of protein – all for 345 calories.  The only redeemable nutrient is the protein but I think I can do better for the 10 grams.  And I have!  After my 75 minutes of Hot Power Yoga – I made a plant-based, protein shake – that tastes like eggnog – guilt free and nutritious.  The high fibre content ensures that I don’t spike my blood sugar and then crash an hour later.  CHEERS!

Eggnog Protein Shake

• Servings: 2-3
• Time: 5mins
• Difficulty: easy
• Print

INGREDIENTS:

• 3 cups of non-dairy milk
• 2 scoops of vegan vanilla protein powder
• 5 frozen bananas
• 5 small medjool dates, pitted
• 3 T hemp hearts
• ¾ tsp cinnamon
• ¼ tsp nutmeg
• Strawberries (optional)

METHOD: 

1. Pour the liquid into a vitamix or any high-powered blender
2. Add the frozen bananas & dates
3. Blend on high for 20 seconds
4. Add the remaining ingredients and blend again for another 30 seconds.
5. Shakes will be frothy, thick and delicious
6. Clean, slice a strawberry lengthwise 1/3 of the berry and place on rim of glass
7. Serve and drink immediately!

Cabbage Roll Flavours Without the Fuss!

Sloppy Joe’s were the rage in the seventies.  At least in my house.  Ground beef that’s been over-salted, under-spiced and mixed with an overly sweet tomato sauce all served on a large, fluffy white bun.  Ahhhh the good memories of childhood dinners.  Cabbage rolls weren’t introduced into my world until I met Honey 15 years ago.  My honey Michael grew up in a home where his mom (Yugoslavian born, Canadian raised) painstakingly made hearty, elaborate meals with simple ingredients.  What could be better?  His family dinners were steeped more in traditional thinking and budget consciousness than worldly flavours since she had to feed 3 children, herself and a husband.

Jump forward to 2015 and my little cuz posts a recipe on her facebook page for unstuffed cabbage rolls.  She got the recipe from Budget101.com.  I wasn’t overly enamoured with the original recipe so I got busy making my own!  I used organic ground chicken, added spices to give the dish depth and decided passata de pomodoro and san marzano tomatoes were needed for a rich tomato taste since fresh is out this time of year.  My dish is so rich and hearty I would feel good serving it to my mother-in-law; blindfolded.  I combined Honey’s childhood dinners with my own memories and the only thing sloppy about my dish is that it looks like a cross between a stew and a soup.

Sloppy Cabbage Rolls with Basmati Rice

• Servings: 6-8
• Time: 1hr 15mins
• Difficulty: moderate
• Print

1 TB grape seed oil

2 cooking onions, diced
2 cloves of garlic, minced
1 Kg of organic ground chicken*

2 tsp of dried dill
1 tsp of Herbs de Provence

½ tsp crushed red pepper (more if you like it spicy)

1 tsp sea salt
Pepper to taste
680 ml jar of Passata di Pomodoro (strained tomatoes)

796 ml can of San Marzano stewed tomatoes packed in puree

3 TB of tomato paste

1 TB of maple syrup or coconut sugar (you won’t taste it but it cuts the acidity of the tomatoes)
1 large head of savoy cabbage, chopped in large shreds

5 bay leaves

Freshly chopped parsley or cilantro to top

2 cups of cooked basmati rice

Method:

1. Heat oil in a large, heavy bottomed saucepan over medium heat and sauté the onions, and garlic.  Cover and cook for 3 to 5 minutes until soft.
2. Add the ground chicken, dried dill, Herbs de Provence, crushed red pepper, salt and pepper.
3. Once the chicken is cooked through, add the remaining ingredients except for the parsley/cilantro. Save the greens for topping just before serving
4. Once the tomato mixture comes to a boil, cover tightly, reduce heat and simmer for 40 minutes until the cabbage is cooked through. If you would prefer a crunchy cabbage – cook for less time.
5. Place ½ cup of hot basmati rice in the bottom of a shallow bowl. Spoon 1.5 cups of sloppy cabbage rolls over the rice.
6. Top with chopped fresh parsley or cilantro.

*I used organic ground chicken because I prefer not to have the factory-farmed kind.  I do this for health and humane reasons.  However, please do not feel my beliefs need to be yours.

Meatless Mondays & November Nights

Except for the short heat wave we recently had, November has been windy, cool and wet.  The weather forecast is calling for more of the same which is typical for late fall in Canada.  Creamy, thick soups and stews are the perfect antidote to the shivering and damp chill we feel deep in our bones.  Our household loves soup for dinner, especially when the recipe is full of plant protein.  This soup is economical (dried lentils, root vegetables), hypoallergenic (dairy-free, gluten-free, wheat-free), high fibre and filling.

The deep orange colour is appetizing visually but its taste is what is the most appealing.  Smooth, creamy and rich with a subtle heat from the curry and ginger.  Make it Sunday night and wait for your meatless Monday to enjoy it.  Pair it with a green salad and you have a quick, healthy and delicious dinner.

Curried Butternut, Red Lentil and Green Apple Soup

• Servings: 6-8
• Time: 1hr 45mins
• Difficulty: moderate
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3 TB Coconut oil or Grape seed oil

3 large leeks, white part only
1 large Vidalia onion,
4 stalks of celery
3 cups cubed butternut squash

2 cups chopped carrots
1 large sweet potato, peeled and cubed

1 large granny smith apple, peeled, cored and cubed
1 TB of curry
1 tsp of ginger

1 tsp of sea salt & black pepper
6 cups of vegetable broth

1 Bay leaf

1 cup of red lentils

Method:

1. Heat oil in a large, heavy bottomed saucepan over medium heat and sauté the leeks, onions, celery, and carrots.  Season with spices, salt and pepper.  Cover and cook for 3 to 5 minutes until soft.
2. Add the broth. Increase heat to medium-high and bring to a boil.
3. Add butternut squash, sweet potato, red lentils, green apple, and Bay leaf. Partially cover, reduce heat and keep soup simmering for 1 hour.
4. Remove Bay leaf and puree either with a hand-held blender or a regular blender. If using a regular blender, allow soup to cool before pureeing.

The addition of the sweet potato and lentils gives this soup legs!  Creamy, full of protein and fibre.  Perfect for dinner with a large green salad.

COOKIE MONSTER, EAT YOUR HEART OUT!

I sold out in a couple of hours for a recent fund-raiser!

I love food.  Let me re-phrase that.  I love really good, wholesome food!  I eat my veggies religiously, make sure I take in enough protein and healthy fat and fruit is always my go to for a snack.  I believe that fibre is your friend and hydration is the essential to keep your systems working efficiently.  I also love chocolate chip cookies.  Wheat flour does not like me.  In fact, I become so bloated, experience severe pain and discomfort that eating wheat isn’t worth it.  My family has two celiacs (I’m not one of them!), one lactose-intolerant and another that could eat steel wool and get away with it!  Dinner time is interesting but we all love chocolate chip cookies.

Recently, a friend claimed “your cookies taste like the real thing!”  I know she meant it as a compliment but these cookies are the real thing minus the substances that make us feel sick!  Even if you can eat wheat and dairy doesn’t bother you – make them and let me know if you can tell the difference!  I bet I could even fool COOKIE MONSTER with these!!!

Gluten and Dairy Free Chocolate Chip Cookies

• Servings: 3 Dozen
• Time: 1hr 15min
• Difficulty: easy
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1 Cup Organic Coconut Oil

½ cup brown sugar

½ cup coconut sugar

2 T water

2 eggs

2 tsp vanilla

2 ¼ cups gluten-free flour (I prefer to use a blend of gf flours)

1 tsp xantham gum

1 tsp baking soda

1 tsp gluten-free baking powder

1.5 tsp cinnamon

½ tsp sea salt

1 1/3 cups semi-sweet gluten free chocolate chips

Method:

1. Preheat oven to 350 degrees F. Cover cookie sheets with parchment paper
2. Beat the coconut oil and sugars until light and fluffy (3 minutes)
3. Add the water, continue to beat
4. Add eggs, one at a time; add vanilla
5. In a separate bowl combine all of the dry ingredients except the chocolate chips and mix well
6. Reduce the speed to low and gently fold in the dry ingredients in 4 batches; do not over mix.
7. With a wooden spoon, fold in the chocolate chips. When all blended, place in freezer for 15 minutes.
8. Drop the cookie dough with 2 Tablespoons and place 2 inches apart. A normal size cookie sheet can easily hold 16 cookies
9. Bake for 15 minutes until a deep golden brown. Let cool for another 15 minutes.
10. Makes 3 dozen, crispy edges and soft-centred cookies!

Clean, Green and Fresh

I love adding fruit to my vegetable salads; peaches, plums and strawberries during the summer and cara cara oranges or dried apricots during the winter. With fall officially here, I am taking advantage of all the sweet and juicy pears – bosc, bartlett, anjou – take your pick, they are all delicious.

In this salad, the sweetness of the pears balance out the bitterness and peppery flavours of the baby kale and arugula; romaine is added for balance and crunch! Feel free to use walnuts or almonds instead of pecans or go wild and use all three!

Baby Kale, Pear and Toasted Pecan Salad

• Servings: 6-8
• Time: 20mins
• Difficulty: easy
• Print

3 Large handfuls of arugula
3 Large handfuls of baby kale
6 to 8 large romaine leaves, torn up
4 stalks of celery
4 baby cucumbers
4 green onions
3 Barlett pears, sliced with skins on
1 cup of pecans, toasted
¼ to 1/3 cup extra virgin olive oil
6 TB aged white wine vinegar
Salt and freshly cracked pepper to taste

Method:
1. Preheat oven to 350 degrees F. Place pecans on a cookie sheet in a single layer. Toast for 10 minutes. DO NOT BURN!
2. Place all the leaves into a large, shallow salad bowl.
3. Chop all of the vegetables into bite-size pieces and place on top of leaves.
4. Slice the pears into thin slices and leave the skins on.
5. Pour the extra virgin olive oil on top of all the vegetables and pears, top with vinegar; adjust taste with salt and pepper – TOSS GENTLY TO AVOID bruising the pears.
6. Lastly, add the pecans and serve!

Quinoa, Peach and Mint Salad with Pomegranate-Quince White Balsamic Vinegar

I love one bowl dinners.  If I can eat with chopsticks, even better.  This salad is a full meal in one bowl, ensuring all the macros have been covered: protein, carbohydrates and healthy fat but eating it with chopsticks was frustrating!  Next time, I may use a serving spoon so that I can get the most into my mouth at once; it’s that good!

Not a quinoa fan? Substitute barley, couscous, farro, wheatberries, pasta, or even a hardy rice — but if you do, add some extra plant-based protein to round out the meal.  Quinoa is a wonder seed providing a healthy serving of plant-based protein (as do the peas), carbohydrate and fibre.  Reduce your serving size and pair it with a light, grilled fish.

• Time: ”1hr
• Difficulty: ”moderate”
• Print

Ingredients:

1 cup of quinoa

2 cups of water or vegetable broth

4 large handfuls of arugula

2 large handfuls of baby spinach

1 cup of cherry tomatoes, sliced

4 green onions, sliced

3 large peaches, pitted and sliced

2 small cucumbers, sliced

2 large radishes, sliced

2 stalks of celery, sliced

1.5 cups of fresh peas, boiled for 2 minutes and drained immediately

1 large bunch of fresh mint, chopped leaves equally 1/3 to 1/2 cup

1/3 cup of extra virgin olive oil or my Favourite Vinaigrette

1/4 cup pomegranate-quince white balsamic vinegar

Sea salt and freshly ground pepper to taste

METHOD:

1. Place quinoa in a heated, dry, non stick frying pan and “toast” for 3 to 5 minutes.  Stirring constantly to ensure that it does not stick (will yield a fluffier and lighter quinoa – not soggy)
2. Make quinoa with broth according to package directions.  Once cooked and fluffed, pour into a large bowl and set aside
3. Boil peas and immediately place under cold running water; drain well and add to bowl
4. Add remaining vegetables, leaves, herbs, and peaches
5. Add dressing or olive oil and white balsamic vinegar
6. Toss and serve!  Delicious room temperature or cold