Get away to Grail!

There is a magical little place perched in on the lake in Bancroft, Ontario and it is known as Grail Springs. I was lucky enough to first find out about it from a good friend of mine who went there for spa weekend with her mom. After hearing all the details about what this place had to offer, I knew I had to try it out for myself. I immediately booked Ryan and myself a room for Labour Day weekend last September, and it was everything I had imagined and more!

Since I had such an incredible time the first time. My friend who had told me about it, Jaime, and I went back in November on my birthday to see David Wolfe and just take a night away from the city! This was one of the best birthdays ever… (if you know what I mean)! I was so well taken care of up there. Madeleine Merentette, the founder and face of Grail Springs made me feel so welcome and special on my birthday. She is an incredible powerhouse of energy and passion. She has put her entire heart and soul into her haven at Grail Springs. She brings together the mind, body and spirit all wrapped up into one gorgeous and healing venue.

It’s not only that the property and setting of Grail Springs is amazing, so is everything that they offer. Grail is somewhere that you would escape to for a weekend, week or month away. Whether you want time for yourself, with a partner or a friend. Grail is a platform to heal, rejuvenate, relax, detox, meditate, do yoga and achieve a higher sense of well being. We are so lucky to have a place like this so close to Toronto. The accommodations are cozy, each week there is a different host or expert guiding guests through something fun, intriguing and enlightening, and the food is absolutely incredible. For someone like me who has to travel with a second suitcase or bag full of my own food, I don’t have to do this at Grail Springs. As it accommodates me as a vegetarian (as this is Madeleine’s philosophy) – being sensitive to wheat, dairy and sugar. Grail Springs has got it all. Here is just a sample of what the menu was on my birthday…if that’s not to die for, I don’t know what is!

With all that being said, there is no doubt I was made to host my very own retreat at Grail Springs. We just both have way to much in common! So on May 2nd I will be there for 4 days taking individuals through a journey in food. I will be there to talk, share and demonstrate all things plant based. Showing people how to make the transition to a more delicious lifestyle eating only the best foods nature has to offer. For more detail on my retreat and to book your spot please click here

Marni’s Delicious Living Retreat!

Balanced Holiday Eating – Special Holiday Post!

Are you hosting the Holidays at your home this year? Having everyone over in the comfort of your home will ensure that you know exactly what is on the menu! This way you can plan a diverse menu that is hearty, healthy and delicious! Tell people what to bring, prepare the meal together or make it all yourself! Whatever works for you, make it happen and enjoy the perfect balanced holiday meal!

1.     Variety –You want to make sure you have a little bit of everything so you are not left craving anything after the meal or feel like something is missing from you plate. A whole plate full of mashed potatoes, a piece of bread and turkey is not very appetizing, colourful or creative!

2.     Texture – It’s always nice to experience a different sensation in your mouth with each bite – strive for a dish that is Crunchy (steamed green veggies), Chewy (cooked grains), Soft (mashed sweet potatoes) and Crispy (baked apple crisp). Those are just some ideas!

3.     Colour – Choose lots of vibrant fresh colours from squash, yams, parsnips, carrots, and beets – with that alone you can create an amazing roasted root vegetable dish or a creamy soup. Always include some dark leafy greens like kale, broccoli, or spinach. Have fun with splashes of yellow from peppers or whole grains like quinoa and millet. The more colourful your plate is, the more exciting it will be to eat!

4.     Shape – Every food has its own unique shape. You can choose the natural shapes you like from different foods or you can get creative by cutting your sweet potatoes and carrots a particular way. Alternatively, choose brussel sprouts, cauliflower or green beans for some variety. This makes each bite unique.

5.     Flavour – It is important to balance all six of the major flavours in each meal. This means making sure you choose recipes that include Salty from sea salt, sea vegetables and tamari; Sweet from fruits, root vegetables and maple syrup; Pungent from cinnamon, ginger, cayenne cumin and garlic; Sour from lemon, lime and oranges; Astringent from legumes, fruits and vegetables and Bitter from dark leafy greens, herbs and spices.

By incorporating the suggestions above into your holiday meal, you’re sure to achieve the perfect balance and leave your palette, as well as your guests’, satisfied!

Squash-Carrot Soup

Makes 4-6 servings

Ingredients:

1 medium onion, chopped

1 tbsp olive oil

4 cups vegetable stock or filtered water

2 cups carrots chopped

1-2 cups butternut or kabocha squash, peeled and diced

2 medium apples, cored and diced

1/2 tsp sea salt

1/2 tsp cinnamon

1 tsp nutmeg

(2 tbsp fresh ginger root)

*** For added nutrition and a balanced meal, serve with some brown rice and steamed green vegetables such as swiss chard, kale, or broccoli and top with pumpkin seeds or parsley for added texture and colour!

1. In a large soup pot, sauté the onions in oil on medium heat until they become translucent.
2. Add the stock, carrots, potatoes, apples and salt, pepper, nutmeg and ginger. Bring to a boil.
3. Turn down heat and simmer for 30 minutes. Take 2 ladles’ worth of vegetables and 1 ladle of stock and blend in a blender or food processor until smooth or you can puree the entire pot. Return to soup pot and stir together before serving.

How are you going to bring balance to your meals this holiday?

Holiday Helpings!

This may sound like a challenge, but you can enjoy delicious food this holiday without restricting  yourself (or indulging for that matter!). It is not about dieting and sitting across the table wishing you can eat something that you told yourself you couldn’t. It is about taking control. Make the right choices this year, because you can treat your holiday however you want!

Maybe this year, you offer to make some of the side dishes, desserts or goodies. Or at least have something small with you to nibble on that is healthy and tasty. You never want to be left without options that don’t suit your goals or your taste buds! You don’t have to give in to the 4-5 course rich and heavy meals and all the holiday candies, sweets, desserts that may be delivered to our door or are laying on your table. If you have to go for that “once-a-year” something, then treat yourself to a small piece and enjoy every bite. You never want to approach the holidays dreading the amount of food you are going to eat…just approach it with peace and let yourself know that you can still enjoy the holidays without guilt.

Here are a few more helpful tips:

If dinner is not at your house – have a small meal before you go (vegetable juice, smoothie, bowl of soup, veggies and hummus with crackers)

Bring a  flavourful and colourful holiday dish with you ( Citrus Wild Rice, Apricot Muffins, Quinoa with Porcini, Green Veggie Soup, Yam Pecan Tart)

Load up on veggies - if there is a salad or steamed veggies available – double your dose of them and leave only a small space on the plate for other things.

Wait before you have dessert - sip on herbal tea, let your tummy digest dinner before you indulge in dessert. Or better yet bring your own healthy and guilt free dessert – Ginger Date Cookies!

Get to the gym or go for a long walk - you will feel better  knowing that you can burn off some of those (extra) calories (even if you did cheat a little!)

Sip on wine if you must – watch the eggnog, beer and other rich holiday drinks. These all have calories that can add up!

Make time for bonding – have after dinner activities that are fun and keep you away from all-night nibbling!

Approaching the holiday dreading the amount of food you’re going to eat is no fun. So take control this year and give yourself the gift of eating good food, in moderation. If you must give in, to that second helping – do it with gratitude and pleasure not with guilt and disappointment. The only one who will be left upset in the end is you!

Date Ginger Coconut Cookies

Ingredients:

2 ½ cups spelt, kamut or oat flour

2 cups rolled oats

2 tsp cinnamon, nutmeg or allspice

1/2 tsp sea salt

1 ½ tsp baking soda

1 cup chopped pitted dates (I like Medjool)

1 cup unsweetened shredded coconut

1 cup maple syrup or coconut nectar

¾ cup coconut oil

1-2 tsp grated ginger

zest of organic lemon or orange

1 tsp pure vanilla

Procedure:

1. Preheat oven to 350F.
2. Prepare baking sheet with parchment paper
3. Whisk together flour, oats, baking soda, cinnamon and salt in large bowl.
4. In a separate bowl add in dates and coconut and stir to combine. Add the syrup, oil, ginger and zest and vanilla and mix just until all flour is absorbed.
5. Drop heaping tablespoons or large scoops of the dough onto the baking sheets, spacing them out evenly.
6. Bake for about 12 minutes, until golden brown.
7. Allow to cool on a baking rack for a few minutes and enjoy!

Yams or Sweet Potatoes… what’s the difference?

There is so much confusion between yams and sweet potatoes. They look the same, they taste the same and you never really know which you are eating at any given time.
So I am going to do my best and give you some information on why these two roots are different from each other and not to be mistaken. However you can still choose to interchange them in recipes-I always do!

Yams were first cultivated in Africa and are part of the tuber family. They are very popular in tropical regions of the world. They are round and elongated with a thick, scaly or rough skin and it’s flesh can be either white, ivory, cream, pink or purple. Yams are typically mores starchy and dry. However the most common variety has a deep orange flesh, which is why they are often mistaken for sweet potatoes. Most of the time they are also mislabeled in stores and are actually sweet potatoes!

Sweet Potatoes on the other hand, are native to South America and is part of the morning glory family. Sweet potatoes are actually not at all related to Yams or Potatoes. They are very sweet and dark and sometimes mislabeled as Yams. Sweet potatoes have a wide center and taper at both ends. They also have a thin and smooth skin. Sweet potatoes are also sometimes mislabeled when actually they are yams.

I know it can be confusing…but when it comes to their nutritional content and health benefits they are pretty much the same with a few unique qualities between the two.
They are both amazing sources of beta carotene, an antioxidant found in most orange fleshed foods such as mangoes and carrots. They are both high in vitamin A and C with a good amount of thiamine. They are nourishing to the spleen, pancreas and stomach. Yams are particularly known for it’s properties to help regulate menses and prevent miscarriages. Yams also help to treat fatigue, inflammation, spasms and stress.

For more information on the differences between Yams and Sweet potatoes you can read many articles and resources available on the web with sometimes confusing, but insightful information these root veggies. Or you can always check out Rebecca Wood’s Whole Foods Encyclopedia for a small description on the health benefits and uses for each.

So in conclusion, both yams and sweet potatoes are amazing for their own unique properties. Now you can be just a bit more aware of which varieties you are eating (if it is labeled correctly). Either way both are sure to please your palate and make wonderful ingredients for side dishes, soups, dips, pancakes or pies!

Yummy Yam Pecan Pie

Crust:

1 cup almonds, ground
1 cup brown rice flour
2 tablespoon maple crystals
1/4 teaspoon baking powder
pinch of sea salt
3 tablespoons melted coconut oil
1/4 cup maple syrup

Filling:

2 cups mashed or cooked yams or sweet potatoes (you can always buy canned organic sweet potatoes or yams if necessary)
1 cup vanilla almond or rice milk
3/4 cup maple sugar, coconut sugar or sucanat
1/4 cup arrowroot powder
1 tablespoon blackstrap molasses
1 teaspoon ground cinnamon
1 teaspoon fair trade vanilla
1/2 teaspoon nutmeg
1/2 teaspoon sea salt
1/2 teaspoon ginger
1/4 teaspoon ground allspice
1/2 cup chopped pecans, mixed with 1 tablespoon maple syrup and 1 tablespoon coconut oil and roasted for 5-10 minutes at 200F

1. Preheat oven to 350 F. Oil a 9 in tart pan or a few mini tart pans.
For the Crust:
2. In food processor, grind nuts to meal. In mixing bowl, combine nuts, flour, maple crystals, baking powder and salt.
3. In separate small bowl, whish together oil and maple syrup
4. Mix wet ingredients (oil and syrup) into dry ingredients (nut meal and flours).
5. Press crust mixture into tart pan.
For the Filling:
1. Blend all the ingredients in a vita mix or a blender until well combined.
2. Pour the filling into the pie crust and bake for 45-60 minutes.
3. Cool on rack and then refrigerate over night before serving.