Trick or Treat and make some Choco-Goop Pops!

Okay I know, I know, it’s just one day and it is a holiday that kids look forward to all year long. I don’t mean to be the gringe of Halloween but there is definitely a way around this holiday and there are things that you can do to “manipulate” and even avoid the sugar surge that will overwhelm your kids tonight.

You may have all your plans in place this year, but maybe I can convince you otherwise. At the very least take some notes and put one of these in place next October!

1. Host your own Halloween party – invite all your kids friends over in costume, make some treats of your own cakes, cookies and put out bowls of “healthy” candy. This way, at least your kids will be sucking on fruit juice as oppose to high fructose corn syrup. Try these natural options for candy: Pure Fun, Yummy Earth, or Surf Sweets. These are all divine and decadent choices and no one will even notice the difference!

2. Have a Halloween cooking class - invite both your kids friends and parents over and make and create some delectable and delicious treats together. Your kids won’t even notice what’s going on outside. Make these gooey chocolate pudding pops! (see below) or make some pea-licious muffins with green pea flour for a green goblin look to your muffins without food colouring! Or let me host a class for you!

3. Reverse trick or treat! Find out what this brilliant concept is all about created by my friend and  eco + business strategist Lisa Borden. Your kids will get the best of both worlds!

4. Take your kids to a youth shelter or rehab center where kids who don’t get the chance to experience Halloween reside. Bring them some homemade muffins or cookies.  This may show your kids that not everyone celebrates Halloween – and maybe they will learn a valuable lesson.

5. If you truly don’t think any of these points are valid and you are still going to trick or treat tonight. Go for it, but what I suggest is that when you return home with your “reusable” bag full of candy pick 5 things that your child absolutely wants to have and give away or dump the rest.

But the absolute best thing you can do for yourself and you family tonight is make these!

Cacao Coconut Goop Pops

Chocolate goodness!

Top em’ and stick em’

2 cups *coconut custard (recipe below)
1/4 cup Navitas Naturals cacao powder
1/4 cup maple syrup
1 tsp vanilla bean powder

1. Blend coconut custard, cacao, maple syrup and vanilla in high speed blender for 2 minutes. Then pour evenly into ONYX stainless steel Popsicle tray (an incredible kitchen gadget, no plastic, no mess)

2. Place into freezer for 2-4 hours.

3. Place under running water for 30 seconds, twist and pull your goop pop out!

4. Lick and enjoy!

Sprinkle with cacao nibs, coconut, goji berries

Coconut Custard

3 ½ cups coconut milk
2 tablespoons agar flakes
½ cup maple syrup
1 tablespoon kuzu
½ cup water
2 tablespoons maple crystals/sugar

1. Bring coconut milk and agar to a boil in heavy saucepan. Simmer, covered for about 5 minutes
or until the agar is completely dissolved.
2. Add maple syrup and stir until well mixed
3. Dissolve kuzu in water until there are no lumps. Add coconut milk mixture and simmer until
thickened.
4. Oil a large glass dish and sprinkle with maple crystals if desired.
5. Pour coconut milk mixture into dish and refrigerate for 30+ min and serve.

Decorate and Enjoy!

Best Halloween Ever!

What do you think…are you going to try one of these options this year or next?

Or make these divine cacao pops?

What’s your favourite thing to make on halloween?

What can you do to make your Halloween fun and healthy this year?

Tweet : I am going to make @marniwasserman cacao goop pops – they look delicious! #cacao #treat #halloween

Crazy for Coco… nut Oil!

As one of my 11 Kitchen Cupboard Staples, coconut oil has so many different uses around my house.  Here are 10 reasons why you should keep it in your kitchen… and your bathroom!

1. It can be put into smoothies for awesome energy both pre and post workout.  For example, I use it in my delicious chocolate super smoothie
2. It can be spread on sprouted toast or used anywhere butter would be used in baking.  Put it in a muffin recipe, like this one (perfect timing for these ones!)
3. It can be heated at a high temperature for stir frying, baking, broiling.. and it won’t destroy its nutrients.  It’s great for making pad thai, or baking yam fries (see recipe below)
4. It’s very shelf stable.  As long as it’s sealed tight, it will stay in the cupboard or fridge for over a year.  Keep in mind if it’s in the fridge, it will be solid and will need about 30 minutes to soften.  Don’t worry about this though, it can go from liquid to solid continuously and still won’t go rancid
5. It’s great in raw recipes, pies, cakes, and triple-coconut chocolate chip cookie sandwiches
6. It can be used as a moisturizer on chapped skin and lips, cracks in feet and hands, elbows, or use post-shaving for some seriously smooth legs!
7. Use in your hair and scalp treatments.  It’s super nourishing and fantastic for split ends.  For more green beauty advice, check out this post
8. Great face moisturizer, it prevents wrinkles, and it’s great for acne and eczema
9. Use it as an after-sun soother, on burns, dry and dehydrated skin.  It has a mild natural SPF, great for day to day use! (It is not a sunscreen, but it does help)
10. My new favourite: it’s the best makeup remover ever.  It takes everything off in one or two wipes, and nourishes your delicate eye area

These are just the external benefits…to find out more on how coconut oil helps your internally read this!

If you’re new to using coconut oil, try this easy yam fry recipe and let me know what you think! (I promise your fries won’t taste like coconut )

Garlic Oregano Yam Fries

2-4 medium yams or sweet potatoes

2 cloves garlic, chopped

2-4 tablespoons coconut oil

2 tablespoons coarsely chopped pumpkin seeds or sunflower seeds

1 tablespoon dried oregano

1 1/2 tablespoon dried basil

1 tsp dried rosemary

Sea salt to taste

1. Preheat oven to 350F.  Cut yams into wedges or chunks.  In a bowl, combine the garlic, pumpkin seeds, oregano, coconut oil, basil and sea salt
2. Add the yams, stirring with your hands to make sure all of the pieces are covered with the mixture
3. Spread the yams on a baking tray lightly oiled with coconut oil.  Bake for about 35 minutes, or if you prefer them crispier, leave in oven for an extra 10 minutes

Yams are an excellent source of complex carbohydrates – providing your body with long lasting energy.  These delicious “fries” taste amazing on their own or in combination with a salad, veggie burger or quinoa.  Remember, don’t peel away the skin if they are organic; the skin is loaded with fiber and other nutrients!

What do you want to read?

It’s your turn to have a say! I am giving you, my “Fully Nourished” reader the opportunity to give me some ideas for my article content. There are a plethora of things to write about, I have ideas all the time, things I want to say, discuss, share. But it is also good for me to know what you want to read about, learn or discover. Maybe you have a burning question or an in nutrition, health or food that you want explained. Maybe it’s a recipe to test – really whatever you want!

Right now there are quite a few different avenues that I am writing for: My Blog, Chatelaine Magazine, on Bamboo Magazine and Tonic Toronto Magazine. As you can see there are a few different places for me to feature some of your ideas for content. So speak up and share!

I would love to hear what you want to read about!

Please take some time and give me your ideas:

What kinds of recipes would you like me to test out, demo, show you?

What kind of content for articles would you like to read about?

Is it a nutrition related, food related, a specific question or trend?

Share your thoughts right here and I will do my best to get through as many of your ideas as possible!

My Delicious Nutritionists

Photography by Tara Noelle

I have had the honour and pleasure of teaching a group of fine, fabulous, healthy, energetic ladies a series of cooking classes. Most of them are former nutrition students, who never had the benefit of taking any practical cooking courses as part of their holistic nutrition program. So they  requested an private 8-week private cooking series, custom make just for them. The classes started in the fall and the last one is schedule for the end of march- I am sad to say good-bye.

It was last year in Februray when I was fortunate enough to meet a few of them at a priave class that I held on behalf of the Holistic Cooking Academy, then I was lucky again to have them + more their friends join my Spring Detox Retreat in Collingwood. This incredible weekend together set the foundation for some amazing bonds and a platform to express our common interests.

There are still spots left in my Raw Detox Retreat this spring!

Then come fall we started their very own private cooking series. They were keen, interested and intrigued to learn more about healtha nd nutrition. Most of them, being nutritionist are already well immersed in the world of holistic health and cooking, but just wanted to take their knowledge a little bit further…and that is where I came in!

We set out with several classes at one of the ladies, Susan Schroeter’s Lean on Me nutrition studio in Oakville. She has an incredible private kitchen cooking space that was very accommodating to our classes. Not to mention it is steps away from Organic Garage – so if I was ever in need of an extra lemon, or more quinoa, there it was! Then the last few classes have been held in my home, as we started to cover more complex and involved winter warming recipes that required more than one oven and a few gas burners.

I has been so amazing to work with a great group of ladies that live and breath health just as much as me,  they have all taught me so much. They are all experts in the field of nutrition with their own focus and are extremely passionate and dedicated to a holistic, natural and a healthy way of life. It is so much fun to be able to teach and connect with others that are like-minded and have a similar path in life!

Here’s a glance of what our 8 – week itinerary looked like:

Week 1: Raw Foods and Sprouting – nori rolls, sweet heart cookies etc…

Week 2: Sea Veggies and Asian Flavours – baked “tuna” casserole, tempeh stir fry etc…

Week 3: Healthy Sweets and Gluten Free Desserts – pea licious muffins, carrot ginger muffins etc…

Week 4: Exploring Whole Grains – warm farro salad, wild rice salad etc…

Week 5: Heart Health Recipes and Balanced Blood Sugar – baked cinnamon apples etc…

Week 6: Indian Flavours and Healing Spices – Cozy Chai Latte etc…

Week 7: Winter Warming Comfort Foods – Mac n Cheeze etc…

Week 8: Breakfasts and brunch foods: Granola etc…

Here are some pictures of the ladies in action, unfortunately not all of them were at this particular class Warming Comforting Veggie Meals – but we have 5 of 7!

Lovable Laurie chopping squash.

Thorough Susan..pulsing those beans!

Careful Anne, making those onions perfect!

Beautiful Sam, delicately adding water.

Joyous Jessica, peeling yams.

Thank you ladies, you have made my life and my knowledge that much richer – and I will miss our fun cooking sessions together!

Muskoka Cooking Fun – Get on the right path at Wellpath!

I am honoured to be part of the Wellpath Team.  They are a thriving and successful wellness clinic that is based here in Toronto. Their philosophy is rooted in holistic health with naturopathic medicine being at the very core. With prevention as the key and driving force, they are also all about lifestyle. Which of course includes, exercise, nutrition and everyday activity! I met with Richard porter back in February, and there was a plan to open up a location in Northern Ontario in Port Carling. He was immediately keen to ask me to re create my delicious classes in this new facility. I was more than excited to take this on. Who wouldn’t want the opportunity to go up north (especially when you don’t have a cottage!) and teach about eating local, fresh and organic foods? So if I love teaching these classes, then people must love attending them! Which they do. So far we have had two successful classes. The first one was our launch – where we focused on summer fresh recipes. Things that local cottagers and dwellers of Port Carling could easily make throughout the summer. We had a combination of delicious and fresh dishes like collards wraps, wild rice, white bean dip, sauteed garden greens and of course my yummy chocolate avocado pudding recipe for dessert!

Rolling up Zesty Mango Collard Wraps!

Prepping the Citrus Wild Rice

Then in last week’s class our theme was garden fresh Italian. which is always a favourite. Lots of yummy garden greens – from my garden, fresh herbs and other local produce. It was a hit! We made a yummy spelt goat cheese pizza, pesto pasta with white beans, a vegetable tomato sauce and raspberry sorbet for dessert.

Spelt Pizza Crust in the Making!

Raw Raspberry Sorbet with Cacao and Mint

Both classes were a success and I am looking forward to the other ones that are planned for the rest of the summer. New dates for the fall and winter will be posted shortly. We will be taking the fun back here in Toronto as well. Hope you can make it out! If you are interested in participating – please contact the Wellpath Clinic Directly!

Me, Richard and Chelsey!

Cooking With Stella!

I am having another CONTEST! For those of you that live in Toronto – there is a screening of a film called Cooking With Stella coming up in March and I need to get rid of these tickets fast!

Click on Image to view the trailer.

“A warmhearted social satire about a Canadian diplomat (Lisa Ray) and her chef husband Michael (Don McKellar) who are posted to New Delhi. Upon arrival they inherit a household of Indian servants headed by the charming, totally inspiring — and wily — cook Stella (Seema Biswas). When Stella agrees to become Michael`s cooking guru, to teach him traditional Indian dishes, little does he know that she`s cooking up a scheme of her own.”

The screening is on Thursday March 11th at 7 pm.

I have 7 tickets for two to go and see the film. If you are available and interested please let me know!

The first 7 to respond will be the lucky winners!

Please leave a fun comment of why you want to go and your email address so that I can contact you easily!

Also if you are not currently following me on Twitter – start now!

And become a Fan of Delicious Knowledge while you are at it!

And if you have a blog – mention this blog and this contest and film!

Have fun – and good luck!

Thank You Mongrel Media for bringing this film to theaters!

The Full Package

We all go out to eat and are often coming home with leftovers in a take-out package. Or we devote our daily lunch to a pick up spot on the go – which again creates another package. Then we pack our kids and spouses with a meal for school or work, again more packaging. What do these all have in common other than crinkly paper, cardboard boxes, and plastic? Garbage! Lots and lots of garbage – which doesn’t just magically disappear when it goes into a trash can or when it is picked up weekly. It goes to landfills emitting toxic gases and then seep into our lakes, sewers and rivers and most likely will end right back up into your food. (I will save that for another time) in the meantime check out Garbage Revolution.

Why not get the full package? Become conscious about the environment and your health all in one? You have a choice to make everyday when it comes to food. Where you want to get it from, how you take it home, pack it and store it.  You can buy re-usable bags like RuMe, use Pyrex glass dishes and Greentainers for storage, or pack lunch up in a Laptop Lunchbox (these aren’t just for kids!). This also goes for beverages too – get yourself equipped with a Kleen Kanteen (for hot or cold) and you will be set. It is important for everyone to learn how to “Eat Outside of the Box” (please read this resource for more information, tips and a great ECO product guide).

The other part of the plan is to take the initiative and avoid eating out all together.  This is where preparing meals at home becomes the most important thing that you can do for your health and the environment. If you want to broaden your cooking skills, get new ideas, recipes or tips…then come to one of my  Fully Nourished Cooking Class or take a workshop with me and learn how to pack a litter-less lunch or plan for weekday meals and how to store them properly. There are many solutions to these common problems and it is much simpler than you think.

I also want to add that Michael Pollan has just introduced a new book called Food Rules which will also give you some vital tips on how to get reconnected with your food choices. These tips will not only benefit your health, but also your wallet, the environment and the planet – some of my favourites are:

#16 Buy your snacks at the farmer’s market. (you are less likely to get packaging there or you can bring your own to put them in!)

# 39 Eat all the junk food you want as long as your cook it yourself. (You will save yourself calories, money and packaging!)

# 20 It’s not food if it arrived through the window of your car (no comment required)

Once you put all of these ideas together you will get the full package for health and wellness – while keeping the packaging off of your food!

Be proactive become part of the Campaign to Take OUT With OUT and make a difference!

What’s In the Box (above): Lunch can be as simple as this!

Kamut bread with almond butter, organic (no sugar added) raspberry jam

Goji, raisin, almond, cacao, pumpkin seed trail mix

Oranges, carrots and cucumbers.

Wholesome, Simple & Delicious

Now you tell me… what is your favourite litter-less lunch to pack? Or give my readers some tips on how YOU can reduce  excess take-out packaging.

Thanks for your support!

Following My Passion into The Kitchen!!

Check it out! I was featured on one of my favourite blogs Crazy Sexy Life! This blog is completely dedicated to health, nutrition, spirituality and useful day to day tips and motivational stories. I absolutely love it and absolutely honoured to be featured on it!

Just a little bit of passion can take you a long way. Everybody always asks me how I got into this, what led me to “create” what I have today. I answer them with one simple word “passion.” Once you find what this word means for you, it will bring you happiness, health and success. I promise!

We have all heard that you need to be true to yourself and your beliefs to get what you want out of life, but sometimes it takes a little effort and a step out of the that box that we often find ourselves in. It is okay to get thrown off a couple of times, but keep your focus and you will get there.

So what started out as a simple passion for me (food, eating, health) led me on a journey, which has not only become my lifestyle but my chosen profession.

I taught myself the basics, read any health book I could get my hands on and then went to schools that complimented and fueled this passion. I started my journey at the The Institute of Holistic Nutrition in Toronto, where I became certified as a nutritional consultant. I wasn’t completely satisfied yet, I wanted to do more than just consultations and tell people what to eat. I needed to go one step further and teach people how to eat. This led me to the Natural Gourmet Culinary School in New York City. Throughout this experience, I realized that I wanted my knowledge of nutrition to apply to everything one could do in the kitchen. So now, teaching people to create simple, healthy, delicious meals is my passion. It is also the reason why I strive to show people how much fun it can be to take their own health into their kitchen and “make” themselves a happier and healthier person.

I dedicate everyday of my life now to empowering the people around me to take control of their “diet” and eat the best foods that nature has to offer. This means predominantly adopting a plant based diet that is stemmed from whole foods -nuts, seeds, grains, fruits, vegetables, legumes and healthy oils from avocado and coconuts.

When I first made the switch to a plant based diet, I noticed differences right away. The daily cramps and bloated feeling I had following every meal was enough to make me sick (literally). I attributed this to wheat, dairy and refined sugar – the foundation of the North American diet. Once these guys are out, it makes room for a whole new palette or colours, textures, shapes and flavours to enter into your kitchen and become the new basis of a healthy and balanced diet.

I tell people to start simple, go back to the basics and “play” from there. Of course most people are overwhelmed and don’t know where to start, so I teach people how to prepare simple and delicious recipes with simple ingredients in their home. Most people don’t realize that they attain optimal health right from their very own kitchen.

Unfortunately most people are afraid to take responsibility for their own health. This idea of fear needs to be eradicated, because I have to tell you, once you see the benefit of having your kitchen loaded full of the freshest and best quality organic ingredients, there is no turning back. To me there is nothing more inspiring and motivating then watching people learn how to sauté green veggies for the first time, or blending up a smoothie that tastes better than any milkshake they have ever had.

The best part is when health problems start to diminish once a whole food diet is incorporated into your life. Not only will you learn that you get your calcium from kale and almonds (not dairy), iron from green leafies, dried fruit and seaweed (not red meat), and protein from hemp – but problems such as osteoporosis, iron deficiency and diabetes will start to disappear. With these foods as the foundation you will start to feel great, lose weight and have more energy!

Once these positive changes start to happen in your life – you may also discover what your true passion in life is, if you haven’t already found it.

You need to just listen to yourself and trust your instincts. Follow that itch inside that is telling you which direction to go. Choosing a more wholesome diet will allow you to feel more wholesome and connected to what really matters in your life.

After following my instincts and teaching myself the roots to good health, I very quickly learned that educating people is my passion in life. I only wanted to be in my kitchen and share my “delicious knowledge” with as many people as possible.

Tell me what your passion is. Share with my Fully Nourished community – we all want to listen, support and be inspired!

StreEats of New York!

I have to admit, the variety of amazing healthy, organic and vegan food in new york it out of this world. Whether you want to dine in style or dine casually, are there a number of options (especially for vegetarians, vegans and raw foodies!).
So I was in New York for a fabulously beautiful 4th of July weekend. The weather was perfect and I got to visit and stay with a great friend from the culinary school I went to last year – The Natural Gourmet. I literally took advantage of the weekend and lived it up with some really good food.
It all started with an amazing lunch at One Lucky Duck- an incredible little vegan cafe that has the best salads, smoothies, juices and tasty desserts. It is the takeout and more casually version of the restaurant Pure Food and Wine which I will get to later in this post. I had the most amazing salad, filled with greens, hemp seeds, avocado and their amazing rosemary almond crackers and sweet miso dressing. I also ordered their amazing lemonade (ginger+lemon+agave and sea salt)

Then we took a walk down to the east village for some much anticipating vegan “ice cream”. This little place called STOGO has it all! A variety of different flavours and toppings- all vegan – Yup that means no dairy, sugar or other hidden junk like artificial binders, food colouring and hydrogenated fats!
I ordered simple for my first trip there, as I really just wanted to taste the pureness of the ice cream – so I landed with coconut- chocolate and my friend has coconut vanilla bean! They were both amazing! If you live in NY or are going there soon, please drop by and have a treat!

We were a little unsure of what to have for dinner that night because we saw an off-Broadway show around dinner time Fuerza Bruta (crazy!). So we opted for late meal.Which generally I don’t like to do, but when on vacation in New York – you’ve got to give somewhere! We landed at this little place called Hummus Kitchen – where they make hummus from organic chickpeas. It really was the best Hummus in NYC!! Now because I don’t eat wheat – that means no white or whole wheat pita bread – I went to Whole Foods beforehand and grabbed a bag of spelt wraps. (Yes I bring my own food into restaurants!) That way I can enjoy the whole meal!!

So on Saturday July 4th – we headed to Brooklyn. Didn’t really spend too much time there back when I lived in New York – so it was nice to go back. It is like Manhatten but simpler, more spread out and there is some green there- meaning lots of trees! (Actually they are also very GREEN as well, lots of amazing little eco shops!)
So we went to this little veg place in Brooklyn called the V Spot – and I had the most delicious open faced corn tortilla with black beans, kale and avocado! It was soo good and so simple! I have got to make these more often at home!

For dinner, I had the extreme pleasure of being invited over to one of my chef teachers from the natural gourmet’s home. I have to say that we cooked up a meal (more like a feast) that was better than anything you would find at any vegetarian restaurant! Herb infused red quinoa, roasted yams, braised tempeh, sauteed rainbow chard and asparagus and a local greens salad with a homemade lemon vanilla vinaigrette and a peach berry crumble for dessert with coconut “ice cream“! Again, so simple and so delicious!

The next morning we were still so full – from the meal that all we could handle for breakfast was a giant green juice! Lunch, we ate in central park – just packed up a couple of spelt wraps filled with hummus, veggies and sprouts and we were good to go!
Now dinner was the absolute highlight of the trip. We dined at Pure Food and Wine where I not only did a one month internship following the chef training progam at NGI, but it is also the sexiest, most delicious raw vegan food you will ever eat. The plates are gorgeous, the portions are good and they are extremely creative! For an appetizer we had king oyster mushrooms topped with cashew cheese and black garlic with baby greens. The main cou
rses looked so good at first glance-that I only noticed after the meal, that I forgot to take pictures!
One always knows to save room at Pure Food as their desserts are truly like no other. They have the absolute best “ice cream” made from cashew milk. It is so creamy and rich, that I promise you wouldn’t notice a difference. The only difference you would notice is that your stomach isn’t gurgling and that there isn’t a sugary/milky coating left in your mouth!
I had my all time favourite – the chocolate chip mint sundae and my friend had an Indian spiced sampler plate!

As you can see, I ate very well in New York. It is hard not to with so many amazing restaurants. Even on my last day there, I spoiled myself all over again and went to Quintessence, back to Stogo, back to One Lucky Duck and then to the Union Square green market to take home some goodies!
So if you haven’t been to New York yet, I encourage you to go, get some culinary inspiration or at least just infuse your palate with some originality and unique tastes. For me it is a treat, it just makes me that much more eager to create some new innovative dishes!
So get out there and hit those streEATS of New York and treat yourself!!

Improve Peach Berry Crisp!

1 1/2 cups rolled oats
1/2 cup spelt flour
1/4 cup maple syrup
2 tbsp melted coconut oil
cinnamon
pinch of sea salt

2 peaches
2 nectarines
1/2 cup each blueberries, strawberries, blackberries, raspberries
2 tbsp lemon juice
cinnamon

1. mix topping ingredients in a bowl, set aside
2. slice up the peaches and nectarines and toss in a bowl with berries, lemon juice and cinnamon
3. place the fruit in a large baking dish, top with oat crumble – until evenly distributed
4. bake at 350 F for about an hour

Serve with vanilla coconut ice cream!