The Benefits of Seeing a Nutritionist!

I would like to welcome Jillian Gile – our Guest Blogger for today…Enjoy!

We all try to eat healthy, but in this day and age the amount of information available to us can be downright overwhelming.  The list of must-eat and do-not-touch items can be contradictory, confusing, and misleading.  On top of that, if you’re eating a diet high in processed foods, you may actually be undernourished.  That is where a nutritionist comes in.

A nutritionist, or nutritional therapist, has a degree in nutrition and nutritional education.  This highly qualified individual will be able to determine what exactly your diet needs, what nutrients you might be lacking, and how to improve your eating habits.

One of the biggest benefits in seeing a nutritionist is, obviously, if you’re looking to lose weight.  Whether you have a slow metabolism, need calorie adjustments, or need more information on what makes a food “healthy,” a nutritionist is able to help you.  Reading labels can be a good step in the right direction, but a nutritionist has expert training that can show you details you may have overlooked.

Hand-in-hand with weight loss come vegetarian diets.  Many people choose to cut out unhealthy foods by simply focusing on eating only vegetarians and plant-based proteins.  Celebrities tout this style of diet, but what they’re not telling you is that they have a team of nutritionists and chefs keeping their nutritional needs balanced.  If you’re looking into becoming a vegetarian, you may want to schedule an appointment with a nutritionist to make sure you aren’t overlooking any important diet supplements or health issues.

A good diet can boost your immune system, cut down on sickness, and even ease PMS symptoms.  Nutritionists can do a variety of tests to see what nutrients you need to bring about these changes.  Diet changes can bring about a huge change for a variety of maladies, like anemia, heart disease, or digestion problems.

If you are an athlete, trying to become more active, or training for any sort of activity, a nutritionist might be able to give you the energy boost you need to reach your next goal. As you become more active, your dietary needs will change – you’ll need more calories, more protein, and maybe even more fat in your diet.  A nutritionist can show you exactly how to keep up with your body’s needs.

Allergies seem like the realm of pollen and cat dander.  Over-the-counter remedies abound, so why drag a nutritionist into the mix?  You may not be aware that food allergies also exist, and come with symptoms far beyond sniffling and sneezing.  A nutritionist will be able to improve your health and daily life simply by pointing out remedies you didn’t even know you needed.  If you have any unexplainable symptoms, it might be time to see a nutritionist.

Nutritionists can also point out medicine interactions that you didn’t even know existed.  Did you know that hormonal birth control can interfere with caffeine metabolism?  That cranberry juice can inhibit certain kinds of infections?  If you’re looking for some natural remedies, or worried about the efficacy of your prescriptions, a nutritionist can point you in the right direction for the best health.

Most of all, a nutritionist acts as a coach.  They are available to teach you how to make healthy decisions, learn how to cook healthy meals, and discover healthy alternatives to old favorites.  Even if you don’t have any special health or diet concerns, a nutritionist is able to provide you with great recipes that might really shake up your family meals. If you are trying to make a change in your life, using a nutritionist – in addition to seeing your doctor and even a personal trainer – can be the boost you need to really see results.

Jillian Gile is a guest blogger for An Apple a Day and a writer on earning your online nursing degree for the Guide to Health Education.

Are you a nutritionist?

Do you see a nutritionist?

What have you learned, conquered or healed?

If your going to use Supplements….

I am not big on pills, supplements or vitamins. However, there are those times when our body just need an extra boost to get through a bad cold, a bout of low energy or giving our bones a little strength. So when this is the case, your supplements should be sourced from whole foods and better yet raw ingredients. When I discovered Garden of Life’s Vitamin Code raw line, I tested it out, asked my questions and felt comfortable enough that  I had something that I could recommend and stand behind. I don’t “push pills” in my practice, I am a true foodie, and food always comes first. Even when I do consultations! I always provide a whole food meal plan and then make some supplement based suggestions based on what people are going through. This usually includes extra dose of pure vitamin C, iron or B- complex.  But other than that it is always a well rounded diet based in loads of fruits and vegetables!

I started taking Garden of Life’s Raw Vitamin C about a month ago, and I plan to take everyday throughout this season. I truly feel that is has kept my immune system protected so far! But who knows if it’s these capsules or the mega green juices that I make in the mornings along with at least 3 more servings of fruits and veg throughout the day?

But what I do know is that ingredients are from these products are from pure organic, raw fruits and vegetables. They also contain enzymes, and probiotics which allows your body to get the most out of each capsule (which may even shorten the length of time you actually have to take them). There are no fillers, preservatives, gelatin’s or sugars added. They are not heat treated like most other supplements (sorry, I can’t mention any name brands). When you heat treat natures natural vitamins and minerals and then pack it up into a capsule, it looses all of it enzyme integrity and there is nothing left for your body to soak up. There are way too many supplements available right now that are low quality, mostly synthetic and your body excretes them faster than they are absorbed.

It is also not necessarily true that everyone needs to be on supplements every single day, but as I said – as needed. Do your research first. Don’t just self prescribe, read through the information, feel what your body is going through and take supplements accordingly. Don’t just pop something because your friend does or you heard it on TV or in magazine. Find out what YOU need first and go from there. All I am trying to show you is that better versions do exist, so if you are going to take supplements, choose WHOLE and RAW ones!

This is directly from the Garden of Life website:

Vitamin Code^™ RAW targeted nutrients are comprehensive, whole-food formulas made with RAW Food-Created Nutrients^™. Cultivated with their unique Code Factors^™ intact, the RAW Food-Created Nutrients enable natural recognition of nutrients by your body, just as nature intended. Code Factors, compounds found in food, are necessary for proper nutrient delivery. Enhancing these formulas is the addition of a RAW pro biotic and enzyme blend along with a RAW organic fruit and vegetable blend for added nutritional support.

Get the best whole food experience – by adding SUPER FOODS into your diet! Join my Workshop “Super Foods for Super Health” on November 30th.

Have you tried any of their products? If so, which ones and why do you like them?

Are You Preserved?

I recently posted about my approved list of packaged food, so now you know what to buy when it comes to healthy snacking! These are packaged foods that are safe by my standards and are not heavily processed or loaded with sugar, salt, and preservatives. The confusing part here is knowing what to look for on packages. How can you decipher on your own whether or not something is safe and good to eat? Most people (I would like to think) know there are things added to our foods, but don’t really know what they are or the impact they have on our bodies and long-term health. In fact, most people believe that food additives serve a beneficial purpose and are good for our products and our health.

Well, let me assure you that this is not the case. Additives do way more harm over the long term and often even in the short term. More than 300 food additives, preservatives, flavourings, colourants, and other ingredients are added to foods in Canada. As a result, most Canadians spend 90% of their money on processed foods that are loaded with these additives. Even though they are legal to use, they are not necessarily safe. Here is a breakdown of some additives and their effect on your  long-term health!

• Sodium nitrate
• BHA and BHT
• Propyl gallate
• Trans fats
• Asparatame
• Acesulfame-K
• Food colourings ( Blue 1 & 2, Red 3, Green 3, Yellow 6)
• Potassium bromate
• MSG

Does that list sound appetizing? I didn’t think so! Most of these are found in anything from baked goods and chewing gum to chicken soup, cereal, lunch meats, vegetable oils and potato chips. If you eat a highly-processed diet, you are exposing yourself to cancer-causing toxins at every meal!

Also be mindful that some additives may mimic your hormones. According to the Chemical Journal of Toxicology, there are 31 potential estrogen-mimicking food additives, known as xenoestrogens. These chemicals are linked to all kinds of human health effects, including reduced sperm counts in men and increased risk of breast cancer in women. The food you eat can also directly affect your behaviour and mood. Don’t we have enough natural stresses in our life that affect our emotions? Do we need our food to contribute to that too? I think not!

Processed food is also high in sugar and starchy carbohydrates, which can lead to excess insulin release, followed by falling blood sugar levels, or hypoglycemia. This can lead to agitation, depression, anger, anxiety, panic, and even an increase in risk of suicide. Once again, it is baffling that we have complete control over this and yet people still eat processed foods. You can choose the potato chips, soda pop, or fruit juice or you can simple choose to live more naturally and additive-free. You will feel better, look better, and may just preserve yourself naturally and live to a ripe old age!

Super Powered Protein Pancakes

It’s not very often, but on a given weekend morning all I want to do is make pancakes. I nice hearty batch of pancakes that is filling enough to cover two meals – both breakfast and lunch.

I decided to come up with a fun batch this past weekend. I usually make a batch of pancakes that is very simple with just some whole grain flour (like spelt or oats) a banana, some rice milk and a few other things. They are yummy, but not as yummy as this batch.

This weekend I decided to take things a little outside of the Aunt Jamima pancake box (which I don’t think I have ever used in my life) and make some super powered protein pancakes.

Most people don’t think of pancakes as a source of protein. Well that all depends on what you put into it. I have been on this Sun Warrior kick lately (for over a year) since it is my favourite protein powder to use.  Along with some high fiber gluten free flours, these pancakes are good for at least a serving or two of your plant based protein for the day. I also added a whole bunch of super foods like mesquite, chia, coconut sugar and then topped them with fresh berries and a homemade cashew cream and date syrup. If this isn’t the perfect way enjoy a meal, then I don’t know what is. They were dense, hearty and had the most unique flavour. You should try them!

There are a whole bunch of ingredients in these pancakes, some of which may be new to you. If you can try to get a hold of some of them at your local health food store for a change.

Mesquite Power Pancakes

½ cup Teff Flour (gluten free, high in protein)

½ cup Buckwheat Flour (gluten free, full of fiber)

½ cup Rolled Oats

1 cup almond or rice milk with 1 tsp apple cider vinegar (makes vegan buttermilk)

1 tablespoon mesquite powder (gives pancakes a malty sweet taste(

1 tablespoon chia powder or ground flax (binds it all together – acts as one egg)

2 tablespoons Sun Warrior Protein (totally optional – but gives them a boost)

1 tablespoon coconut sugar (natural low glycemic sweetener) buy some here!

1 teaspoon cinnamon (balances blood sugar)

1/4 teaspoon sea salt

½ cup fresh blueberries (antioxidants)

1 tablespoon coconut oil (energy)

1 tablespoon date syrup or maple syrup (natural sweetness, and PURE fun!)

2 large tablespoon of cashew cream (cashews, almond butter, rice syrup and cinnamon all blended up!)

-       mix the dry ingredients

-       mix the wet ingredients

-       combine the wet ingredients into the dry ingredients, mix and let sit for 5 minutes

-       warm a hot skillet or pan with some coconut oil

-       drop batter onto pan by the ¼ cup full (or bigger) and allow to warm until bubbles come through or one side has browned, flip over (approx 2 minutes per pancake)

Holy Zucchini!

I have had to come up with some unique and different ways to use up all the zucchini’s growing in my garden this year. I have never had so many zucchini’s in my life! I have to admit, I wasn’t a fan of zucchini years back, it didn’t do all the much for me as a vegetable. I found it bland and boring. But over the years I have grown to appreciate it’s versatility in many recipes. Whether I want to grill it, steam it, grate it, shred it, spiralize it or puree it, zucchini has become anything but boring, but rather a fun addition to my kitchen repertoire.

So, there I was a week ago in my kitchen, in the middle of making a huge feast for dinner tonight with some friends– and realized I didn’t have a dip. What is a gathering without a dip? So this is where one of my million zucchini’s has made it’s way into the evenings meal. I chopped it up, blended it with some fresh ingredients – and what came  out is a creamy – herbed dip that was just simple so simple to make and tastes so fresh. It is nice to know that I don’t always have to throw some beans into a dip to bulk it up! I was super excited to serve this dip  alongside some sprouted crackers, veggies or even topped on the quinoa tabule as a sauce. It is that good! This recipe made quite a bit, so I got the chance to use it for many days after on veggie burgers, as a salad dressing and drizzled on top of steamed greens and grains! The limits are endless with this dip. So if you’ve got zucchini’s, give this one a whirl!

The Raw Ingredients!

All Chopped Up!

In the food processor it goes…

Blend # 1

Blend # 2

And Voila!

Creamy Zucchini Dip

1 large or two medium sized zucchini’s

½ cup pure tahini

¼ cup fresh parsley, chopped

¼ cup fresh squeezed lemon juice

2 cloves of garlic, peeled

¼ cup raw sesame seeds

¼ tsp sea salt

Cumin to taste

1.     Chop up zucchini and gather all the ingredients, and set aside.

2.     Place all ingredients in bowl of a food processor and blend until well combined.

3.     If it’s not “creamy” enough for you, pour it into a blender and whirl on high for a few minutes. It should come out like a creamy and thick salad dressing.

Meet Bamboo – Love Bamboo – Share Bamboo

Exciting news! As of recently I have become the food editor for Bamboo Magazine. It is an online resource for everything natural, organic and green related to your health, beauty, fashion and lifestyle. You will also get other special tidbits, tips and resources along the way. My main pieces as you can imagine will be recipes and other foodie related posts. So for your own viewing pleasure – please visit the site, see what’s new and in style or how to make yourself beautiful. It is an all in one online resource and I sure you will be pleased with what you will find!

I will always be posting yummy delicious recipes along with some wellness and lifestyle articles – but even more exciting, is that I will also be featuring other contributors to make each post as balanced and exciting as possible!

If you are interested in contributing – if you’ve got something to share, showcase or discuss, please contact me! I want to feature you, your product or what you’ve got to say. This can be anything from recipes, to delicious foods you’ve tried or restaurants you enjoy or anything else related to nutrition, wellness and health. You will have the chance to submit your pieces to me for my review and it may just get published!

So please come forward and let me know if you want to be featured!

Sweet Little Mini’s

I remember the days when we would drive all the way down to Buffalo to grab a box of hostess mini muffins at Wegmans. It was the concept of mini that was so enticing and the fact that you could only get them in the USA. They also tasted pretty good and you could pop at least five of them and not feel guilty, because they were small right? Well of course the processed ingredients in these boxed muffins didn’t matter at that point in my life. But now they do, and many moons later, I still love muffins and especially mini ones. I have my own mini muffins tray – so I can now put dollops of delicious, wholesome and healthy batter in and make batches of goodness whenever I feel the urge. Actually, these past couple of weeks seem to be all about muffins and snacks. I can stop making them! Maybe because it just that time of year that we want a little more sweetness and more things to munch on. Or maybe I am just making up excuses. Because the truth is they are so much fun to make! Muffins are especially interesting as I always like to come up with new combination’s! One of my favourite muffins back in the day, and still to this day are apple cinnamon.  There is something about just a bit size muffin that is so much fun – and they honestly taste better. That’s because so much stuff is packed into such a small space. Especially these ones, which are bursting with apples, cinnamon and currents in every bite. The other best part about mini’s, other than them being super cute, you can pack them up and take them with you on the go! They also make a great snack! They also taste especially delicious with almond or sunflower seed butter.

MINI APPLE CINNAMON MUFFINS

What’s in it?

1 cup spelt, kamut or oat flour

½ cup oats

1 tsp baking powder

½ tsp baking soda

¼ tsp cinnamon

¼ tsp sea salt

¼ cup oil (coconut or grapeseed)

¼ cup maple syrup

1/3 cup apple sauce

1 apple, seeded and cut into small cubes (you can even leave the skin on!)

½ cup rice milk

½ raisins or currents

****Trade in the apples for bananas and raisins or currents for chocolate chips or blueberries and make a different variety!

How it’s made!

Preheat oven to 350F

1. Measure and combine dry ingredients, flour, oats, baking powder, baking soda cinnamon and sea salt
2. Mix wet ingredients, oil, maple syrup, apple sauce, apples and rice milk.
3. Pour wet ingredients into the dry ingredients and mix well, making sure there are no lumps. Stir in raisins.
4. Spread mixture evenly among 24 mini muffin holes in the tray.
5. Bake for 12 minutes.
6. Remove from oven, let sit for a few minutes and remove and cool muffins on cooling rack or tray.

To make 8- 12 full size muffins – bake for 20-24 minutes!

Pea-Licious Banana Chocolate Chip Muffins!

At the Vegetarian Food Fair I discovered this amazing new line of products.  They are all made from Pulses (or legumes)! Now I don’t think we give this plant family enough credit. They are all high in protein, high in fiber and they taste absolutely delicious. They also prove to be served in both sweet and savoury recipes. I am totally floored with the results I have gotten from using some of The Best Cooking Pulses – as they are truly the best. This includes pea fiber, green and yellow whole pea flour and chickpea flour. They are all lactose free, gluten free and made with Non GMO crops!

Now let’s just talk about pulses for  for a second…(from BCP website)

Natural Pea fiber is a highly absorptive, bland-tasting, human grade, fine vegetable fiber ground from non-GM yellow pea hulls. As a functional food for human consumption, Natural Pea fiber has commercial and nutritional advantages. As an ingredient in breads, cakes, cookies, tortillas, pasta, soups and fiber drinks, it increases fiber content, mimics wheat bran but is light in colour and bland in flavour. It increases the volume of doughs and works as a fat replacer by binding water.

Pea Flour Yellow and Green split peas are pulverized to the ideal baking particle size to produce flour.This flour improves the protein quality of wheat flour in a wide range of bakery products. It is a natural processing aid providing many benefits: keeping bakery products softer longer, improving dough machinability and reducing mixing times. It is included in many snack foods.

With all of this in mind, I knew that when I attempted to make my usual gluten free banana muffin that currently just has brown rice flour, I swapped some of the flour for some yellow split pea. Nothing like a little extra yellowness to go with the banana’s. To my surprise, these muffins came out tender, moist and delicious. I was so excited – they tasted even better than my original recipe. So I have officially welcomed pea flour into my pantry and it will have a fun time getting to know some of my other whole food based ingredients!

When discovering new products it is always good to experiment with them, but don’t be afraid. Just start by substituting in small amounts for other ingredients. Even for gluten free baking, which seems so complicated, isn’t really. You just have to practice, like anything else. If you are still a little confused – and want to experience making these muffins first hand with me and get some of this fabulous flour then join my Gourmet and Gluten Free class on October 7th.

Pea-Licious Banana Chocolate Chip Muffins

What’s in it?

2 ripened bananas, mashed

6 tbsp grapeseed or melted coconut oil

¼ cup maple syrup

1 tsp salt

1 tbsp ground chia + ¼ cup applesauce (replaces 1 egg)

1 tsp vanilla

1 cup Whole Yellow Pea Flour

½ cup brown rice flour

1 tsp baking soda

1 tsp baking powder

½ cup dark (non dairy) chocolate chips

How it’s made!

1. Add oil, maple syrup, and salt to mashed banana and beat until well mixed. Add chia + applesauce and vanilla and mix well. Add remaining dry ingredients and nuts. Mix until just blended.

Pour into muffin tins lined with parchment paper cups. Bake for 20 minutes at 350 F!

If you can, use a stainless steel muffin tray, and parchment lined baking cups. If there are empty spaces left – add a touch of water to prevent burning!

A Pint Full of Bliss!

Yes that is right, you can win your very own PINT full of Bliss! I am having a contest – and you need to have a few things in order to participate.

Well not really, you just have to tell me how much you love coconut bliss and why? The word needs to get out about how delicious and amazing dairy free, soy free and gluten free ice cream is. There are many varieties of this fabulous ice cream and I want you to try it! Some of their flavours include: naked coconut, vanilla bean, chocolate mint, hazelnut fudge, cappuccino, cherry amaretto, pineapple coconut and a few more!

But first I am going to give you a little intro as to why coconuts are so good for you, as I feel most people still don’t understand the power, pleasure and possibilities of coconuts on their health and their happiness! (Yes that’s right, coconuts make you happy and so does ice cream!)

First off, let’s just discuss how passionate the owners of these amazing pints are. Luna and Larry both share a love for ice cream – but not just any kind of ice cream COCONUT ICE CREAM.

They have spent years perfecting their perfect blends and take pride in using the best quality ingredients, did you know that their coconut milk is brought in by boat from an organic family farm in Thailand? The land where coconuts thrive and are in abundance!

Did you also know that coconuts are not a nut…they are a Drupe (or hard pit) surrounded by fleshy skin.

Many doctors, naturopaths and nutritionists (including myself) believe coconut oil to be one of the healthiest oils for human consumption and great for your heart too!

Here are a few facts on Coconut Oil (from Luna and Larry)

- coconut milk meat and oil contain lauric acid, which is naturally antimicrobial, antiviral and anti-fungal

- coconuts are excellent for your immune system, and good for your skin (which is why it is the base of so many moisturizers and cosmetics)

- coconut milk is made from coconut meat

- coconut oil may even help you to lose weight!

So even though coconut oil is a Saturated Fat – it is not like the saturated fats in animal products that contain cholesterol and promote heart disease. Those are long chain fatty acids and they are harder for our bodies to break down, so we are  more likely to store them as fat.

Health experts for year have told people to stay away from saturated fats, but coconut oil is different. It has no cholesterol and contains medium chain fatty acids which we can easily break down and use for energy. Studies now show that coconut oil may actually reduce the risk of heart disease by raising “good” HDL cholesterol and help yo lose weight by speeding up the rate at which your body burns fuel.

So if all of this information hasn’t sold you yet, then maybe winning a FREE PINT will prove just how delicious and fantastic Coconut Bliss is.

Be one of the 5 people (and must be Canadian) that I will select to win a pint.

Tell me:

Why you LOVE coconut Bliss…

Why you want to TRY Coconut Bliss…

Tweet about Coconut Bliss – and comment below

Become a Fan of Coconut Bliss and Delicious Knowledge of Facebook – and comment below

Then I will choose accordingly and you may be a lucky WINNER!

Delicious Snacks For Everyday Enjoyment!

Okay it has arrived, the blog you have been waiting for! How to make delicious snacks, you will get some ideas here on how to be a Smart Snacker, but if you want the full experience then join me on  November 1st, where you will learn how to make Delicious Snacks and get your very own copy of my new book.

The inspiration for the focus on healthy snacks is because everyone always asked me what they should snack on. I feel that people don’t really know what to eat when it comes to snacking. They either don’t think about it at all and pick up whatever they can find or think about it too much and get overwhelmed and give up. Then there are those people that follow the three meal a day rule and don’t believe in snacks at all. Well that just isn’t right, your body need to be constantly fueled by wholesome, nutritious and organic snacks – ideally made by you. If you can’t always make the time to do this then be sure to look at my approved packaged snack guide. But if you are ready and willing to take on making your own snacks, don’t fret, it is much simpler than you may think.

All you have to do is set aside some time, even an hour during the week to put together a simple delicious snack. This could be as basic as a trail mix or as intricate as apple-cinnamon muffins (which are still pretty simple) especially with my recipe! Whatever it is, if you have things on hand at home, then you are more likely to make healthy choices. When you have things that are ready to go  at home, then you can also pack them up and bring them with you to work, to school or even to the movies!

At the Vegetarian Food Fair this year the focus of my cooking demo was on healthy snacking. I got up in front of a room full of people who loved snacking as much as I do! It is also that time of year were everyone is getting there lives back on track after the summer, sending kids of to school and getting back on a regular work schedule. Which means it is also time to make time for your health and this includes snacking! The last thing I want is for you to pick up fatty, sugary and salty snacks that a full of empty calories and nutrients. I want you to have the opposite. Fresh, delicious snacks that you can enjoy every single day that are packed with protein, fiber, healthy fat and nutrients!

Here is a little taste of my demo at the Food Fair!

Setting up for my Delicious Snacks Demo!

The line up of ingredients used in my Snack Recipes

Making some Delicious Snacks!

Lining up to sample some of my Delicious Snacks

(Smoothie, Guacamole and Power Bites)

 

Liquid Nutrition Smoothie

What’s in it?

2 cups rice, coconut, almond or hemp milk 

2 tbsp to 1 scoop plant based protein powder (sun warrior or vega)

½ cup blueberries or mixed berries, fresh or frozen 

1 banana, fresh or frozen

½ cup chopped mango, peaches or pear 

1 tsp raw honey 

½-1 cup packed fresh spinach leaves 

Optional Superfood Additions (1 tbsp of ) goji berries, cacao nibs, coconut oil, flax oil, chia seeds, carob powder, maca, matcha green tea powder, almond butter, acai berry powder, lacuma, mesquite etc..

Blend all ingredients in a blender until smooth and no lumps remain. Pour into 2 glasses and enjoy + sip with a glass dharma straw!

Wholly Guacomole

What’s in it?

1 cup cooked green split peas (1 cup frozen green peas, blanched)

4 green onions, 2 inch slice

3-5 tablespoons lemon or lime juice

1 teaspoon ground cumin

½ teaspoon ground coriander

1 clove fresh garlic, crushed

½ bunch parsley

¼ teaspoon sea salt

2 large ripe avocados

¾ cup chopped tomatoes

How to make it!

1. Put peas, green onions, lemon juice, cumin, coriander, garlic, parsley, (jalapeno) and salt into the food processor and process until well blended and smooth.
2. Cut avocados in halves, remove pits and scoop out flesh into a medium sized mixing bowl.
3. Mash avocados and mix in ingredients from the food processor.
4. Stir in the tomatoes, taste and adjust seasoning. Chill.
5. Serve with organic corn tortilla chips, slices of jicama or whole grain crackers.

Sweet Heart Cookies or Power Bites

What’s in it?

1 1/2 cups whole raw almonds (or sunflower seeds for a nut free option)

2 tbsp hemp seeds

1 cup chopped dates

1/4 cup goji berries

2 tbsp cacao nibs or cacao powder

1 tbsp raw honey

1 tsp mesquite powder

1/2 tsp vanilla powder

1/2 tsp cinnamon

1/4 tsp sea salt

** for an extra boost – add 2 tbsp Sun Warrior Protein Powder

How to make it!

Place all the ingredients into the bowl of a food processor and pulse until you get a thick “doughy” consistency. Spread out and cut into “heart” shapes with a cookie cutter or roll and flatten into 2 inch cookies. Or feel free to roll them into little balls for quick power bites – perfect for your purse or a midday snack after a workout!

Do you love Delicious Snacks?

Do you want to come to my Delicious Snacks Class on November 1st?

Good Things Come in Some Packages!

On the topic of healthy snacks this week (and just in time for school), it is within my knowledge to show you what is out there. Snacks that you can get your hands on that I approve of. We all need snacks, they are available, but we have a choice to make. If you have a guideline to follow of what to choose, how to choose, then you are taking one step closer to wellness and a healthy body! In a another post you will learn how to make your own snacks at home. You can also come to my Delicious Snacks class in September and get a chance to learn some recipes and walk out of the class with your very own Delicious Snacks cookbook!

As a general rule, you want to look for whole foods that are packaged. Pure ingredients made from whole grains, nuts, seeds, dried fruits and natural sweeteners. You should be able to read all of the ingredients on the label (and there shouldn’t be more than 5 unless it is jam-packed super bar) and feel confident that you are putting a good product into your body even though it is packaged!

So here is a my approved guideline for healthy packaged snacks (most of which are in my home):

Bars: Lara Bars, Vega Bars, Pro Bar, Honey Bar, Prana Bar, Organic Food Bar (there are more that aren’t listed here, but hopefully you get the idea)

Rice Cakes with Almond Butter

Sun Warrior or Vega Protein Powder with Almond Milk, Hemp Milk or Rice Milk

Salba Smart Chips and Salba Salsa

Sha Sha Ginger Snap Cookies

Halvah

Pita Break Spelt Crackers with Hummus

Mary’s Crackers with Goat Cheddar

Sheep Yogurt with Granola

Whole Grain Bread with Almond Butter

New Moon Kitchen Cookies

Coconut Bliss Ice Cream

Go Raw Cookies/Chip/Crackers/Granola

Trail Mixes made from Navitas Naturals Products

Raw Crackers and Kale Chips

Dark Organic Chocolate

Raw Dark Organic Chocolate

Herbal Tea

Did I miss anything? I am sure I did. What are some of your amazing, wonderful and healthy snacks that you like to buy ?

Please do share, we all want to hear them!

Get  your very own copy of my  Delicious Snacks for Everyday Enjoyment to make your own healthy snacks at home!

Boost up with a Prana Bar!

If you haven’t tried or heard of Prana Bars before, let me give you an introduction. These super-powered bars first made their way into my life when I was living in New York City going to Culinary School. I lived around the corner from this amazing health food store that was always stocked with unique products. I grabbed a handful of these bars one day, as I was enticed by their bright, colourful packaging and the ingredients were just as exciting. I am so happy I stumbled upon them because now every time I go to the US, I stock up (as they are unfortunately not available in Canada)! There are very few bars on the market that I stand behind and these happen to be one of them!

Prana bars have fun combinations like goji- goldenberry, acai-coconut, raspberry-pomegranate. So exciting and unique. Every bite is delicious and they are loaded with enzymes, protein and fiber. They are also raw, organic, unprocessed, non-gmo, soy free, no sugar added, gluten free, dairy free, vegan and all natural! They fill you up and make a great snack! (Delicious Snacks are my theme for the next few weeks – and these bars are included as one of the options for my packaged product guide to snacks – see blog post coming up soon!) Whether you enjoy them for breakfast, before a workout, after a workout, for a midday snack or just to tie you over between meals – they are sure to give you a boost!

So if you haven’t had the pleasure of trying these bars yet, I am offering a little taster teaser contest!!

The first 10 people in CANADA ONLY:  (sorry USA’ers I can’t send food to you – but you can order them directly from Prana Bars!)

1. To comment below and tell me why they would love to try a Prana bar

2. To Tweet about this Contest (+ follow me on twitter) – and comment about it below

3. To Post it on Facebook (+ become a Fan of Delicious Knowledge) – and comment about it below

Will be the lucky recipients of one of these super delicious bars!

If you are one of the first 10 to respond to any of the above you will get first picks of the flavour combination that you would just love to try!

Ready. Set. GO!

Goldenberry Goji

Apricot Goji

Raspberry Pomegranate

Apple Pie

Apricot Pumpkin

Coconut Acai

Mango Maca

Blueberry Coconut

Cashew Almond

Mango Maca

Smart Snacking – Guest Blogger Danielle Felip

Let me just take a moment to introduce my first guest blogger. Danielle Felip, who has become a foodie friend of mine and I am happy to feature her. Since we share so much in common, she coincidentally submitted a post about smart and healthy snacking. This post is timely as it fits in with my Special Feature Series over the next few weeks on Healthy Snacks along with my upcoming Cooking Demo at the Toronto Vegetarian Food Fair on Super Delicious Snacking for Everyday Enjoyment! I hope you are coming! You will get the chance to meet myself and Danielle at my booth during the weekend, taste some delicious samples at my demo and get some great discounts on classes!

Without further ado…I now welcome Dani:

Hello everyone!  My name is Dani and I write a blog entitled Body By Nature.  Marni has graciously let me contribute a post to her fabulous blog.

In summer, it can be easy to let healthy food choices slide; we spend time on patios, at BBQ’s and cottages and it can be easy to slip up with how we nourish ourselves.  With Fall just around the corner it is the perfect time to re-evaluate your eating habits and get back on the Fully Nourished wagon!

A great place to start is with your snacking.  A snack should be well balanced and low on the glycemic scale so your blood sugar level stays even without any spikes in blood glucose.

If you have access to a fridge at work it’s a good idea to store a selection of healthy foods so you won’t be tempted by a mid-morning trip to the coffee shop or answer when the vending machine is screaming your name in the afternoon. By making small adjustments to your daily eating routine, you will see tremendous results in the way you feel.

Here is a list of healthy and balanced snack ideas:

-hummus and veggie sticks
-Greek yogurt with fruit
-sandwich made of whole grain bread with nut and apple butter
-homemade trail mix (keep dried fruit to a minimum)
-protein smoothie

For my birthday I received a Magic Bullet blender. I brought it to work and keep it at my desk, this way I can throw all the ingredients in a cup at home to make a smoothie and keep it in the fridge until I’m ready for it mid-morning. It’s simple and easy and can keep me going until lunch. Here’s my favourite smoothie recipe:

The Keep Me Going Smoothie

½ cup strawberries (frozen)
½ cup mango
1 cup coconut water
1 banana
1 handful of spinach
1 scoop protein powder of choice
water (amount depends on how you like the consistency)

Blend and enjoy!

Thank you for reading and happy snacking!

Dani @ Body By Nature

PS: Be sure to tune with Fully Nourished after the Vegetarian Food Fair to read my post with more recipes and ideas about Super Delicious and Healthy Snacking!

What do you like to Snack on?

Fun at the Food Fair- Revised!

Yes that is right…I was at the Toronto Vegetarian Food Fair again this year on September 10th-12th! Both this year and last year were a hit! Between my booth and my cooking demo, I had the chance to meet so many wonderful and amazing people!

If you made your way out to come and visit Delicious Knowledge at the International Marketplace, then thank your for your support. Many of you asked your questions, and got some answers. I also had many people sign up for some Delicious upcoming Fall Classes and my Fall Renewal Retreat. Both of which have more spots to be filled!  I had lots of goodies, including Glass Straws, Sun Warrior Protein and yummy Superfoods! These are just some of the things that you can get when you come to one of my cooking classes in Toronto!

Did you see me at My Cooking Demo on Saturday September 11th at 1:30 pm? If not, my post on Delicious Snacks will be up tomorrow for your viewing pleasure along with the recipes I made. Many of which are from my new delicious snack book!

Super Delicious Snacking For Everyday Enjoyment!

Everybody loves to snack! However we are all too reliant on picking things up on the go that are not healthy for us whether loaded with sugar, salt or fat. They leave us feeling tired, sluggish and bloated. Through this workshop Marni will teach you how to make some healthy, balanced and simple snacks so that you can have them on hand during the week.

I was also part of a Panel on Vegan Baking on Sunday September 12th at 6:00 pm

Cruelty-Free Baking Basics – A panel with Marni Wasserman, Lesia Kohut and Meghan Telpner!

How do you make perfectly light and luscious baked goods without eggs, milk and butter? Join three professionals bakers to hear their tips and tricks. Winning recipes from the Totally Fabulous Vegan Bake-Off will be shared.

Here we talked about all things Delicious. With pastry Chef Lesia from LPK’s Culinary Groove who talked about some of her skilled baking secrets along with her favourite gadgets. And myself and Meghan discussed how we  just love to make tasty desserts with healthy ingredients no matter how they look along with our favourite secret ingredient – Coconut Oil!

I also want to give a special thanks to Lisa Pitman who organized all the events at the fair and ensured that they all ran smoothly!

It was an amazing weekend – and I had so much fun meeting new people and just enjoying the Toronto fresh air outside! Can’t wait to do it again next year!

Did you come to the food fair?

If so, what did you love about it this year?

The Secret Life of Brown Rice Pasta

I think brown rice pasta is totally underestimated. I gets the push over because when whole wheat pasta made it’s way to the market years ago,  it wasn’t such an easy transition. Whole wheat pasta is gritty, brown and hard to get down. Where as brown rice pasta is light, soft and much closer to white pasta than anything else.  However unlike white pasta, brown rice pasta is loaded with fiber, protein, complex carbohydrates and it is also gluten free. It does need a watchful eye while cooking it as these noodles like to stick together! But all in all -you can actually sit down to a whole bowl of it and actually feel energized and great as opposed to sluggish and tired. You will never feel guilty eating pasta again!

I was not much of a pasta eater growing up as I never liked how I felt and yes, I did feel guilty eating a whole bowl of carbs without any substance. But since I have discovered  brown rice pasta have a new found love and appreciation for pasta. Now I can happily enjoy it alongside my Italian blooded Fiance!

I have now been using brown rice pasta for years, my cupboards are always stocked with Tinkyada pasta. Whether spirals, penne, fusili – what ever I am feeling, I’ve got it. I then top it with anything from a good homemade tomato sauce or a store bought organic local variety, a green pesto sauce (see recipe below) or  just with some olive oil and sea salt. You actually wouldn’t believe how good pasta tastes with just these two other ingredients!

But when I feel like making a full meal out of it, that is colourful and fun, my absolute favourite is making pesto. I am overly spoiled now because I have loads of fresh basil growing in my backyard, which makes this sauce extremely fresh. However you can pretty much always get your hands on a bunch or organic basil. Basil can also be subbed in this recipe for kale, parsley, spinach or arugula. Don’t just get stuck on basil because that is what is traditional (and not to mention delicious) but you can also try some other green herbs every once in a while. Then I like to toss in some white beans or chickpeas, or crumbled goat cheese once in a while to bulk it up and give it extra substance.

I guess the secret is out, brown rice pasta is amazing. If you haven’t tried it already – you will be hooked when you do. there isn’t any family member, friend, class participant or client that hasn’t enjoyed their transition to brown rice pasta. Until you try it yourself you will never know.

Pesto Pasta with Wilted Greens

The Pesto:

1 bunch or 2 cups of fresh Basil (or other green)

¼ cup olive oil

1-2 cloves garlic

2 tbsp lemon juice

1 tsp white miso paste (optional) but makes it really “cheesy”

1 tbsp honey

¼ cup pinenuts or walnuts, toasted

Salt and pepper to taste

What it goes on!

1 package of Brown Rice or kamut pasta

1 tbsp olive oil

1 bunch of spinach or swiss chard, lightly steamed or sautéed

1 can of white beans or cooked navy beans (optional)

For the Pesto:

1. Grind the nuts in food processor; add remaining ingredients and process for a few minutes until well combined.

For the Pasta:

1. Boil a pot of water, add sea salt and cook pasta until tender or al dente about 7-10 minutes.

Putting it together:

1. In a large pot, on a medium or low heat combine the pesto with the cooked pasta, add in the beans, chard or spinach.
2. Stir a few minutes until well combined.

Have you tried Brown Rice Pasta?

What do you like to put on it?

A Vegetarian Wedding…What?

It is possible to go vegetarian, even if it is just for one night! Since vegetarian/vegan weddings seem to be the topic of discussion lately – thanks to Chelsey Clinton whose wedding this summer happens to be on the same (calendar) day as mine next summer – I thought I would take this opportunity to express my approach and connection to the situation.

If you didn’t know this already, I am in the midst of planning a wedding. My Fiance, Ryan and I got in engaged in February! We are very excited for our wedding next summer on July 31st 2011. We are making it as ECO and GREEN as we possibly can and on that note, we made the decision a little over a month a go to have a vegetarian wedding. It wasn’t an easy decision at first, but realized that I wanted to share my knowledge, expertise and passion for plant based foods with a room full of people that are most important to me.  I want to show them how truly amazing, wonderful and creative a vegetarian meal can be. What better chance and what more captive of an audience than to showcase this at our very own wedding. The decision was ours (Ryan is fully 100% supportive of this) and this is what we are truly content with our decision. Everything about the evening is going to be magical from the setting on the lake, to the flowers, to my ECO- vegetable dyed organic silk dress and of course the most important detail, the menu. No, I am not cooking up all the food at my own wedding. I am lucky enough to be sitting down with the chef at my venue to create the menu of my dreams (you are just going to have to wait at least a year for these details!)

Since Chelsey did make the decision to have a meat option at her wedding there  has been some dispute about whether one should have an all veggie wedding or not. Even though it was a bit of a debate for me at first, I chose to stick with my well rooted plant based philosophy along with our values as a couple.  It only makes sense, as I try to encourage my clients and the people around me to find other ways to be satisfied without meat (even if it’s just for one meal).  Since meat is usually the focus of the meal at most weddings, without it, often people can’t imagine what that meal would be? That is where I want to shine, and show people that a delicious (and filling) meal can still be in store even though it is vegetarian.

I have to tell you, this is a new era, where health and wellness are at the core of living a balanced life. The more I immerse myself in this wonderful land of veggies – the more I fall in love with it and the more amazing, wonderful and caring people I am meeting not too mention the incredible foods I am always discovering along the way. We need to be compassionate even if it is just for ONE night of your life. It will be worth it. I promise.

So having a vegetarian wedding just makes complete sense to me, since teaching vegetarian cooking classes is not only my business, but mine and Ryan’s lifestyle (for reasons of health, animal rights and just pure satisfaction). Allowing our guests to experience our vegetarian wedding – will not only show them what we are all about- but it will also prove that they can be perfectly satisfied and content with at least ONE blissful meal eating plant based foods! Something for everyone to try once in a while

TELL ME WHAT YOU THINK…

Did you have a Vegetarian Wedding?

Would you have a Vegetarian  Wedding?

Would you be satisfied/happy at a Vegetarian Wedding?

Why or Why Not?

FALL in Love with Whole Foods!

Are you in love with whole foods as much as I am? I hope so. If not, then you have your chance to be. There is an opportunity coming up in the fall, I know I know, you don’t want to think that far ahead right now, but you must! As you can have the chance of a lifetime to come on an amazing RETREAT in northern Ontario. And if you don’t get on board soon, you will miss your opportunity until next year. I am giving YOU the chance to make that true connection with food from the earth. The food that nature has intended us to eat. When we eat these foods we are nourished, cleansed, rejuvenated and complete. If you don’t believe me, just try it. Start adding whole foods in to your life and just see what happens. I don’t want to be responsible for what takes place – well maybe I do, because only good things will happen!

There is so much information out there about health, nutrition etc… It can be overwhelming, exhausting and discouraging. That is why I want to make it easy for you. Give you a weekend away, where you have nothing else to worry about except for being fed incredible organic foods, learning about your health and wellness and taking time to relax and renew. That can’t be all that bad can it? So if you want to join this amazing retreat then please contact me right away.

Here is just a little bit about what you can expect on this weekend retreat of a lifetime -

First of all you will be trekking all of 2 hours north of Toronto to the amazing Collingwood, home of Blue Mountain. You will be staying in a cozy, spacious and luxurious chalet in the mountains, with fresh air and lots of trees, you will be fed 6 incredible organic, vegan and delicious meals to boost your immunity and take your health to the next level. You will have a chance to learn loads of information on how you can learn to FALL in love with whole foods. Plus did I mention that we will be going to an organic farm, this is where all the magic happens. You can’t really make the connection with whole foods unless you see where your food actually comes from…right? Then of course your body will renew through yoga, hiking and vegging (if that is actually an activity?). We will be watching some incredible and inspiring movies and you will also learn how to prepare whole foods in your own kitchen. I don’t know if I should go on, but the one last component is that you will have a chance to meet, learn and share from group of like minded individuals. This was the best part of my last retreat in the spring!

So please join me – if you register in the next month before September 1st – you will be eligible to have your name put into a draw to have your very own  KITCHEN MAKEOVER after the retreat! Which means I will come into your kitchen, clean it out and help you to restock it!

If this is for you, please tell me why, leave a comment and contact me right away to reserve your spot -as there are only a few left!

Confessions of a True Foodie

Some may call me a picky eater– but they don’t really know what’s going on. Yes it is true, have my likes dislikes which may come across in a rather food snobbish manner, but the truth is I have formed my valued and educated opinion over many years about what and why I like to eat what I eat! I have been doing this for so many years now that it is second nature to me. I always get asked, How do I do it? How do I stay so committed ALL the time?  Don’t I ever cheat or crave something? Well the truth is no. I don’t. I have no need to. I am not only am I so aware of all the healthy alternative that exist, but I also know how to make them. Anything that I may be craving or wanting, I know how to make the healthy veggie – even vegan or raw version of it. So I am not left feeling deprived. I think that is why I am a teacher, as I am passionate about sharing this knowledge so that others too can make or find the “healthy version” of the things that they crave or desire.

Also when I travel, my morals, values and dedication to being a foodie is the same.  Just because you are traveling doesn’t mean that you have to give in and eat crap because it’s too hard to stay on track. I don’t look at the way I eat as staying on track or following a diet plan. It is my way of life and I am proud of it. Those who know me well, know that I am that girl who will bring her own food to a dinner party,  always have spelt or sprouted bread on me just in case it needs to be dipped or create my very own menu item at any given restaurant. That way I can still dine out at restaurants and enjoy my meal. I can also be found in the airport munching on kale chips, flat bread or scooping the flesh out of an avocado. As I said, I don’t settle and I don’t give in. There are no excuses. When food is as important to you as it is to me – there is no other way! It may sound extreme – but this is me, and how I live my life everyday.

I prepare all of my meals pretty much all of the time. I rarely eat out or pick up on the go. So that is why it is nice to get away once in a while and be spoiled by healthy and delicious options when I am traveling. It also gives me some inspiration to go back home and create with some new ideas!

I was just in Los Angeles, visiting my brother, Dan Wasserman (a chiropractor in Santa Monica) and together we explored all the yummy places to eat out there. Luckily he is on board with me, and I don’t ever have to feel judged around him as he likes to eat the way I do. So together we dined at several tasty places. I am going to share my experiences and pictures here – the foods I encountered, the desserts I indulged in – all while being happy, healthy and active.

Real Food Daily – a definite must when coming to LA.  It has everything that a vegan wants to eat. Whether you want to be adventurous with a cashew cheese pizza or go simple clean with brown rice, kale, tempeh and miso soup along with a slice of their rustic corn bread with miso tahini spread. This is one of my all time fav’s!

The Best Corn Bread in Town!

Sweet and Savoury Miso Soup

Cashew Kale Corn Meal Pizza – Scrumptious!

Kind Kreme – A new discovery and truly heaven on earth as far as frozen desserts go. The absolute BEST vegan, raw ice cream I have ever had. They had everything from soft serve to several varieties of hard scoops. A cute quaint little spot near Universal Studios. I wish more places like this existed. If there is one thing I loved for dessert while grown up it was frozen yogurt – so this satisfied all my needs as far as dessert goes. I can’t even compare it to anything else I have ever had.

Coconut Cashew Choc-Vanilla Swirl with Dark Chips

Planet Earth - in Hermosa Beach. A cute little raw lunch cafe. All of 10 items on the menu – so there was definitely a lot of love put into each item. We had a yummy pesto cracker appetizer  and a raw burger on sprouted bread. It was somewhat hearty, the bread and burger were rather tasty with a unique flavour and lots of texture.  I was pleasantly satisfied and would definitely come back.

Rahel’s Ethiopian - My brother and I discovered this amazing little place on Fairfax in little Ethiopia a few years back. It is the only vegan restaurant on the block. I can be easily turned off of ethnic foods, simply because they are meat-centered, loaded with dairy and often spicy. Well not here! They are more than accommodating (especially for me and my lack of palette for spicy foods), they have so many items to choose from and they also now feature a tasty gluten free injera bread. I can truly eat here without any worries. Oh and don’t forget to order the mango juice or a thai young coconut to sip on between those spicy bites! (see picture at top)

Cru – Loved it here. A small raw, vegan cafe that features very specific items that are all crafted beautifully. It was hard to decide what to have. But I settled with a mezze platter with a fig dip, beet and apple salad, kale slaw, cashew cheeze and cucumber salad – served with flax crackers it was totally scrumptious! Of course this was a green juice paired with my meal as well.

M Cafe - This is one of my favourite spots to stop for a simple, clean macro meal. They always have fresh salads, veggie nori rolls and lots of other items. This is a great place to stop if you are on the go as the food comes out rather quick and it always tastes fresh!

So as you can see – LA makes it very easy for me to eat well. There are so many amazing places to choose from. I know not all destinations are not as well equipped as LA, but you have to do your research. The next stop for me on this trip was to Scottsdale and Sedona Arizona. This happens to be a frequent destination for my family and I am always on the lookout for new places to eat. I gave a little intro to Scottsdale restaurants last year with some of my usual destinations like TRUE FOOD KITCHEN – but this year I have discovered a few more!

Luckily I was here with my foodie buddie and good friend Marti Wolfson from Culinary school in New York. So there was no doubt that we weren’t going to eat well and make sure that our “bellies” were totally satisfied. We had the chance to discover some new places along the way…from a juicy tempeh burger to a raw falafel platter and gluten free pizza we had our fair share of delicious meals. Unfortunately, I don’t have any pictures to prove this but you’ll just have to take my word. Then the other night I was lucky enough to discover a new restaurant in Scottsdale called Nourish – which I literally stumbled upon after doing a search for “vegetarian Scottsdale”. So excited to have found this place! They have a wide menu with lots to choose from and a one-of-a-kind coconut ice cream for dessert!

Okay, that pretty much wraps up my trip. I don’t really like to eat out this much, but when I am traveling or on the go, this is what takes place and the choices that I make. Food comes first (sometimes)…. as I love to eat and I love to discover new things all the time. It may have seemed  like I was indulging – but it was all healthy, clean and delicious! I have also been continuously active – swimming, hiking, biking and yoga! Of course there has to be a balance…and on that note I am actually looking forward (after being so inspired) to making some home-made meals and post some new recipes when I return back to Toronto!

Are you a foodie? If so…please share!

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!

A Contributing Monkie!

I must say, I am proud to be a contributing monkie on G LIVING. It was only a week a go when I got an email from V – the creative mind behind this incredibly edgy and dark site that features all things green with a  modern twisted appeal. There is enough out there that just taps into what trendy and what’s not in the world of GREEN, but this site is different. It has a different look a different feel – and it is rather addicting! Because you just want to learn more, see more and you feel good after looking at it. So this last week I contributed my first post. I am excited to continue to be part of the “GREEN CHEF Monkies on the site. So please check in and even sign up for updates and other spicy information that is coughed up on a daily basis!

Here is my post in case you missed it!

I have never been one for sushi. I mean the l kind with white rice and raw fish. I won’t go into all the reasons why. To me, a real nori roll is one that is filled with veggies, kept raw and full of colour. It is one of my favourite things to eat. It is so simple to prepare and makes an amazing snack, lunch or dinner. I don’t know about you, but I like things stuffed. I love my food bursting with flavour, colour and texture and there has to be more than one ingredient in my rolls – no matter what. How boring is “kappa maki” – just cucumber alone in that roll? There are an abundance of other amazing veggies that would give anything to be inside a luscious roll of nori goodness.

So the key to raw nori making is to use RAW nori sheets. It doesn’t work if you buy the toasted kind. So make sure to buy it raw. Then for the filling, you can go crazy with anything from sprouted quinoa, to chopped jicama (an incredible root veggie from Mexico), to shredded cauliflower. But I went on a totally new tangent. I soaked and sprouted some sunflower seeds and almonds– which are loaded with healthy fats and nutty texture.  Then I blended them into my version of a mock tuna salad. I threw in some fresh herbs from my garden like dill, oregano and sage, added some dulse (a sea veggie – to give it that true vegan “sea” taste) and other condiments to just make it burst with unique flavour.

Once you spread that on your raw nori sheet, you are good to go and add loads of veggies. I would start with carrots, beets, cucumber, wild lettuce, mango sprouts, avocado. This is a pretty good start and will fill your rolls rather nicely. I promise you will be pleasantly surprised how delicious and filling these are. Take them to your next party or just enjoy them on your own – they don’t even need to be dipped!

SUN SEED NORI ROLLS

What’s in it?

4-6 sheets of raw nori

1 carrot shredded

2 small beets, shredded

½ cucumber, cut into slices

1 avocado, sliced

Handful of sprouts (mung, sunflower or pea shoots)

The seed spread

1 cup sunflower seeds soaked 10-12 hours

1 cup almonds soaked 10-12 hours

1-2 tablespoons fresh dill

1 tablespoon fresh oregano

1 teaspoon fresh sage, chopped

2 tablespoon lemon juice

1 tablespoon tamari

1 teaspoon fresh ginger

1 tablespoon kelp or dulse granules

½ teaspoon sea salt

Place all the spread ingredients in a food processor or high speed blender and blend until uniform. You can leave it chunky or smooth it out by adding a touch of water or blending for longer.

How you Roll it!

1. First you lay one nori sheet flat on a surface.
2. Spread about ¼ cup of seed spread on the nori sheet (you can fill it in to the edges if you want)
3. Place your veggies down in a relatively thin row horizontally towards the bottom of the sheet
4. Begin to roll- Lift the bottom edge closest to you, wrap over all the veggies, holding tight, continue to roll it all the way up – seal it with some water or extra seed spread
5. Cut the rolls – start in the center of the roll and then keep cutting down the center of each half until you have 6-8 pieces.

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