Four Easy Steps to the Perfect Salad

Originally posted on Chatelaine

 

When I tell people that I am vegetarian, their response is often “Oh, you must eat a lot of salads.” The answer is yes, while it’s not all I eat, I do eat a lot of salads.

But I’m okay with this, because I love salads. This is because I make them fun, flavourful, and interesting – not just a bowl of pale lettuce with a wedge of tomato. I make each salad enticing and unique enough that no two are ever the same.

There are many different salad combinations you can put together to do just the same. Try your best to eat at least one salad a day because they are raw, fresh, cleansing and can be filling enough to enjoy as a meal by itself or complement another meal.

A formula for making a daily salad
1. Greens: Start with a base of greens, mixed greens, spinach, arugula, baby kale, leaf lettuce, or Boston lettuce – anything leafy and green will work!

2. Texture: Add something else for texture – almonds, pumpkin seeds, sunflower seeds, walnuts, cashews, hemp seeds, sun-sprouts, apples, jicama, or raw crackers all work.

3. Colour: Add colour with carrots, cucumber, beets, mango, squash, goji berries, sea vegetables, or fresh herbs.

4. Protein: Bulk it up with sliced avocado, sprouted beans, chopped nuts, or sprouted grains like quinoa or millet, wild rice, or marinated tempeh.

Remember to add a delicious homemade dressing like the one in the recipe below.

Simple homemade salad dressing

Ingredients
½ cup organic hemp oil or olive oil
¼ cup apple cider vinegar
1 tbsp raw tahini or Dijon mustard
1 tbsp maple syrup or pure honey
1 tsp lemon juice
Pinch of Himalayan rock salt

Put all the ingredients in a jar, screw on the lid and shake to emulsify. Store any leftovers in the fridge.

Tip: Salad greens are especially delicious when you can pull them all right from your own garden! Even if you don’t have a garden, you can set up little pots around your home and have fresh salads all year round. Otherwise, you can buy fresh greens from a farmer’s market and your local health-food stores.

Eat more Raw Now!

Originally posted on Chatelaine.com

This is your chance to grab one of the last spots on my Deliciously Raw Rejuvenation Retreat in June!

Or Join my Raw Essentials Workshop on Tuesday night or Raw made Easy class on June 9th or Both!

Adding more raw foods into to your diet is a great way to boost your health. This means making sure the bulk of what you eat focuses on fresh fruits, vegetables, nuts, seeds and sprouts. With these foods as the foundation of your diet you will have more energy, lose weight and feel great. Raw foods are loaded with enzymes, vitamin and nutrients.

I am not suggesting you become a 100 percent raw foodie or adhere to strict guidelines, but rather simply incorporate more fresh foods into your diet. Even if half your meals each day consist of raw food, you are on the right track.

Five easy ways to add more raw to your diet:

1. Have at least a serving or more of fresh fruit every day: This can include an apple, pear, orange, berries or a fresh fruit smoothie.

2. Have multiple servings of fresh vegetables every day: Cut up carrots, celery, peppers, make a large dark leafy green salad or a fresh pressed green juice.

3. Enjoy a handful (or two) of raw organic nuts and seeds. Put them into a trail mix with raisins, goji berries, apricots – and you can even add some pure raw dark chocolate (cacao) into the mix.

4. Grab a bag of fresh sunflower or pea sprouts from your local health food store or farmers market, these make a great addition to salads, sandwiches, soups, stirfrys and smoothies. Or order them directly from giddy-yoyo and have them delivered to your door!

5. Get creative and try to prepare a few new raw recipes each week (check out different books, websites or videos on how to prepare things like smoothies, raw nori rolls, cookies and nut based spreads).

Join Marni’s Deliciously Raw Rejuvenation Retreat on June 26th for learning a transformational week on raw healthy and vitality!

Or Join my Raw Essentials workshop on Tuesday night or Raw mad easy class on June 9th or Both!

Almond basil pesto

Try this recipe – this is a delicious spread to enjoy with raw bread, flatbread, and crackers or served with crunchy raw veggies, kelp noodles or shredded zucchini

Ingredients:
2 tbsp torn fresh basil
1 tbsp chopped parsley
1 cup whole almonds, soaked overnight or for eight hours
½ cup pine nuts
2 tbsp lemon juice
1 garlic clove
¼ cup olive oil (or more) for a creamier consistency

Instructions

1. Place all ingredients in food processor and blend until smooth
2. Place in a small bowl and refrigerate
3. Serve with cucumber slices, zucchini noodles, carrots, whole grain or raw crackers or brown rice pasta/kelp noodles or steamed vegetables

The Cleanse…

 

My assistant Abby and I have  decided to take on the task of doing Health Force Nutritionals Cleanse. I have done some version of this cleanse  3 times over the past 3 years.  I think I  always forget just how intense it really is. The amount of integrity and energy each of their powders and capsule contains is insane. They are loaded with super herbs, nutrients and other special cleansing properties that you pretty much feel right away.

In the past I have taken on both a 7 day and two week cleanse. This year I decided to do 4 days and finish the remaining 3 at a later date. I started with the first four days which was of course intense. As taking up to 20 capsules in one sitting is like eating a meal. Since there is never a good time to do a cleanse, the timing coincided right into my trip to New York which you will be finding out about very soon. So I had to end my cleanse a bit early.

When it comes to cleansing for me, I don’t do anything drastic with my diet or my overall habits – as you can imagine they are already pretty good. So it may mean that I am eating a little less chocolate and maple syrup throughout the week, but my meals stay pretty much the same with  more of an emphasis on raw foods and juicing. Since that was the goals of mine and Abby’s whole cleanse, to go raw for 30 days. That very quickly changed when April turned out to be such a cold month and we just wanted to stick with clean vegetarian food instead.

Read my views or opinion on cleansing in general that I wrote for Chatelaine a couple of weeks ago:

Marni’s Views on Cleansing in General

So the way my day looked like was this…

Green Juice – apple, cucumber, celery, kale, lemon, ginger, parsley

Smoothie – typically a green smoothie loaded with blueberries, almond milk, chia, kale and sun warrior protein powder

Organic wholesome dinner – this may have included quinoa, steamed kale, sweet potatoes, green salad or sprouted bread with avocado.

Possible snacks: rice cakes with almond butter, walnuts, almonds, cashews, apple, sunflower seeds, sprouts or green juice.

Note on HealthForce Products -

They truly take health and healing seriously. Their motto is “100% Truganic” which means everything is true, pure and organic! Just taking 1 tablespoon of their vitamineral greens in your juice or smoothie is powerful enough that I truly feel it in every cell. I have never used or would recommend a “greens” powder as potent as theirs.

The other products in this cleanse included a liver cleanse, bowel movement formula and intestinal drawing formula. They all do what exactly they say they will do. And you feel them working. Every herb, nutrient and detail has been research and analyzed as being an integral component of the product. I truly commend Jameth Sheriden, the naturopath and genius behind these products. They are truly one of a kind. So if you are every thinking of taking on a cleanse with more than just food,  I would certainly give health force a try. These products will just take your cleansing to the next level and truly work on your organs to keep them functioning efficiently. This is not something to do more than once or twice a year. The start or change of a season is usually the best time, but otherwise just trust and listen to your body. Otherwise, if herbals are too much for you, just choose to stick to a cleanse wholesome vegetarian and you will attain a clean peaceful mind and body.

Since I had done a Healthforce Nutritional cleanse before, I made sure Abby was on board to try one with me this year. It is so much easier to do it with a someone or at least have some one else keep you on track.

Read Abby’s Review!

Nourishing Miso Noodle Soup

I have grown up in a culture that is obsessed with noodle soup, except the base isn’t miso, it’s chicken! There is nothing wrong with this, as chicken soup is for the soul…right? It will cure any ache, pain, cough, cold or flu and it must be served by your mom! The nostalgia and truth still reigns truth (and reality) for so many, but not for me. Since chicken noodle soup has been out of my  life for almost a decade, I have had to come up with other alternatives.

The wonderful result of this is non other than Miso – the wonder paste that makes the most nourishing base for a soup or broth. I have been using Miso for years now. I have tried different, brands, different varieties and no matter what – you will always have an amazing soup. ( I love Tradition Miso)

Facts about Miso:

Miso is a traditional Japanese food, and it is loaded with enzymes and vital nutrients. It is typically made with fermented soy, a grain such as rice or barley, koji (bacterial starter) and salt. It has a texture like peanut butter. Stay away from miso powders and dehydrated versions as they are loaded with excess sodium and other stabilizers and simply don’t taste as good.

Other than that – just have fun with your bowl or cup. It can be as simple as just the miso paste and water, or you can load it up with veggies and sea vegetables to up the nutrients, enzymes and overall vitality of your bowl of soup. And of course, it will just never taste as good unless it has some noodles in there. I use brown rice noodles and I also like to add in loads of sea veggies. Whether it is wakame, arame or sea spaghetti.

One thing to note about miso, is that you should never add it to boiling water or water heated too high (above 104F). If miso is heated, it’s nutritious enzymes and minerals will diminish. So be careful how you prepare it!

My homemade miso noodle soup, the miso paste I use and sea spaghetti

The brown rice noodles I use!

Why is it good for you:

Miso paste is vegan and can also be gluten free (as long as you buy one that is based with brown rice instead of barley). Miso is a beneficial digestive aid – as it helps to get your stomach enzymes working before a meal. Also if you are not hungry, leave it to miso to bring on your appetite and coat your stomach. That being said if you have an upset stomach, (diarrhea, constipation) miso will also help to balance out this discomfort. It is loaded with a natural  bacterial culture that works to replenish and build up your gut. It is also rich in plant based protein. It contains a natural form of salt and sodium, so if you need a dose to replenish your body after an intense workout or even if you just have a headache or feel light-headed from sugar, a bowl of miso soup is your answer. As it will ground you and bring you back into balance. Miso is also known to be effective in reducing the effects of radiation, smoking, air pollution and other environmental toxins.

Types of Miso:

The darker the colour, the more potent its medicinal properties. However there are also lighter varieties that are a bit sweeter. Light or shiro miso is great for salad dressings, marinates or just a great compliment to dark rich miso in a soup.

Nutrient-Rich Country Miso Soup

Ingredients:

10 cups water

4 – 8 dried or fresh shiitake mushrooms

1 inch piece of Kombu

1/2 cup wakame (aka Seaweed) – soaked for 5 minutes and cut into bite size pieces

4 pieces of kale or bok choy (with stems removed) and cut into bite size pieces

2-4 stalks of celery, cut crosswise into small slices

2 large carrots, peeled, halved and cut into small pieces

1 small onion, halved and cut into slices

1 cup of miso paste (1/2 dark and ½ light)

3 green onions

1 package of brown rice noodles cooked according to package (prepared separately).

Procedure:

1.    Bring the 10 cups of water in a pot up to a high heat, lower heat and add the strip of Kombu and half of the shitake mushrooms (this adds extra nutrients to the soup broth.)

2.     Let the water come to a simmer for 15-20minutes with the onion, carrots and celery.

3.     At the end of the 20 minutes, add the rest of the shiitake mushrooms and simmer for another 10 minutes.

4.     Following this add the kale or bok choy. Let the soup simmer for a final 10-15 minutes.

5.     Remove 1-2 cups of liquid and stir the miso paste* in a separate bowl. Once dissolved, add the mixture back into the pot. Turn off the heat and stir.

Serve Soup in bowls and garnish with chopped green onions.

** Always add Miso paste at the end. Miso is very delicate and should never be boiled. It will destroy it’s natural enzymes.

Don’t feel like making a whole pot of soup?

Just warm up a some water to fill a mug or a small bowl and stir in 1 tablespoon of miso to warm up your soul, before, during or after a meal – or anytime for that matter!

Have you ever made Miso soup? What goes into it?

Super Seaweeds

I would like to introduce my Guest Blogger Today Rod Mulholland – the “Seaweed Expert”

Seaweeds or sea vegetables are known as a super-food.  And as a super-food, seaweed has many super qualities that can benefit us when we utilize seaweed either by eating or soaking in it.  Luckily, here in Canada and in the US, we have some of the best seaweed varieties in the world.  With over 25,000 varieties occurring world wide, we should have no lack of choices.   Since Canada exports much of it’s bountiful seaweed harvest to Japan for food consumption, it is difficult to find a Canadian source of food-grade seaweed, though not impossible.  As more and more people discover the health benefits of these sea vegetables that grow organically in our oceans, we’ll begin to see the healthy long life that is associated with it’s consumption.

All we have to do is look to the East; the Japanese have the lowest rates of cancer in the world because they enjoy seaweed served in 20 different ways everyday.  It’s the brown seaweeds that are most commonly eaten by the Korean & Japanese for everyday consumption.  The brown kelps are known for their delicious, mild taste, containing over 60 trace minerals that are 10-50X the concentrations of vitamins & minerals of any vegetable that grows on land.  Minerals are the driving force behind all cellular mechanisms, and as such, are vital for our healthy bodies.  They are required for cellular structure, fluid equilibrium, protein building and hormone production.  Iodine was the first trace mineral classified as ‘essential for life’; therefore is one of the most important minerals that is concentrated within the brown kelps that plays an important role in thyroid health, immune strength, in preventing & reversing cancer, among other benefits.

We enjoy most of our seaweed from Maine Sea Coast Vegetables, they are carried at most health food stores including Big Carrot & Ambrosia in Toronto, they’ve been harvesting certified organic raw seaweed for over 30 years.  The Kombu is best for salads & seaweed chips and the Alaria is also a favourite as a soup stock.   Ancient Korean post natal care includes ‘Mi-yuk gook’ soup 3 times/day for 100 days following pregnancy for the new mother.  This practice is still done today with the mother-in-law supplying the new mother her soup.   The Japanese use a lot of Kombu in their dishes, it’s very common, most of us recognize that sushi is wrapped in Nori sheets which are flattened and mostly toasted, though there are raw varieties available.  Nori is also known as Laver, which is enjoyed lightly toasted at 150  degrees C for about 10min.  This gives it a crispy texture that can be crumbled over salads & soups and has a delicious nutty flavour, you wouldn’t guess that it’s seaweed.  Laver is very high in all the major vitamin groups including an excellent source of B vitamins.

mi-yuk gook soup

1 package (2oz) of dried seaweed (1 ounce is fine for four servings)

Cut seaweed thinly while dry with scissors into water.
12-14 cups of water
2 teaspoons of organic miso
unrefined sea salt or Himalayan salt to taste
2 cloves of minced garlic (optional)

1 green onion

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?

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?

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?

Super-Packed & Ready to Go (Canada!)

As you can see by my jam-packed bag full of goodies – I am headed on a trip. I am going to the Vancouver Olympics YAY. By the looks of my bag – you may wonder why I am so overly prepared. If you don’t know this about me already – I don’t take any chances. I make sure that food is of #1 priority – even when I am on Vacation. I am sure there will be some delicious things to enjoy in the Whistler village, but you really never know. In a previous post that I wrote “On the Fly” I talked about the problems associated with not traveling with enough food or being prepared – especially when you get stuck in an airport for 8 hours! But this time my food needs to cover me for more than a week  to keep me nourished and satisfied. Not only is it going to be busy and bustling in the village – but if my memory is correct (when I was there 3 years ago) – there was many a bar and pub in the village and not so many yummy spots for me to eat.  Of course I will make do with the grocery store there and some of the meals that will be enjoyed out (choosing salads, steamed veggies and whole grains where I can) but the rest of my meals and snacks need to be covered (thank goodness we are staying in a place where I can cook). I will not settle on “food on the go”, pizza, wings, burgers – these are main staples that will be easily and widely available. Instead I will have brown rice pasta, quinoa and lentils  to cook up and greens powder, goji berries and cacao in my pockets to keep me fueled throughout the day while I cheer our teams on!

But it does make me wonder… the Olympics portray the most amazing athletes and physical bodies the world has ever seen – and why certain chain companies and poor quality foods (not mentioning any names) are the major sponsors and endorsers to represent fitness, health and performance – drives me nuts! There is so much more to comment on this – but I will keep my cool for now.

But on the flip side….

If only Olympic athletes were on a super-food and plant based diet and these were the foods that were advertised and supported by the media, then others like me would be on cloud nine. When will the day come that we will see a commercial with an athlete biting into a Vega bar or downing a Sun Warrior Shake ? I would be that much more proud of our Canadian Olympic Athletes. But for now I will just focus on myself and make sure that my own health and nutrition is taken care of – and hope for the best in the future! One day – and hopefully soon the world will start to see the wonders of these foods and the incredible impact they have on the human body – whether it is for athletic performance or just day to day vigor – yummy, organic, plant based foods are super-packed full of nutrition and keep you going!

Marni’s Checklist

- Packets of Vega and Sun Warrior protein powder to make yummy goodness throughout the day!

- Homemade Granola

- Rolled Oats – for porridge

- Brown Rice Pasta

- Quinoa

- Organic Dark Chocolate

- Spelt Flatbread

- Rice Cakes

- Almond Butter

- Raw Crackers and Kale Chips

- Mac and Chreese ( just in case !)

- Rice Milk

- Sprouted Lentils and Brown Rice

- Organic Food Bars/Lara Bars/Goji Berries/Cacao/Acai/Hempseeds

- Herbal Teas

I think there is more floating around in there somewhere

I would love for you to share your thoughts, leave a comment, post on twitter – whatever you can do to show your support and let me know that you:

Love super-powered plant based foods?

Travel with food and what  you pack?

Agree that Athletes should eat super-foods?

Or anything else that you want to share!

Vegging Out!

With the season of resolutions upon us, some of you may be thinking of reducing the meat in your diet. This could be a pretty major lifestyle change, so know that you don’t need to become 100% vegetarian right away. But beware, once you start eating more greens there’s no turning back! I can say from personal experience you just start to feel better – even if it’s adding one more salad a day. But if you’re not sure how to approach a more plant-based diet, here are a few tips to get your going:

How to start…

Start small – find the reasons you are choosing to become vegetarian or starting eating more plant foods (animal rights, health, weight loss) and stay true to your goals

Get educated – do the best you can and find resources (books/websites/ blogs) that will support you (www.veg.ca is a good option in Toronto)

Eat the best- as much as possible choose local/sustainable and organic foods as much as possible

Get stocked – by going to local farmers’ markets/health food stores/or have an organic box delivered to your door (www.mamaearth.ca)

Take a vegetarian cooking class – www.marniwasserman.com

How will it help me?

More nutrients (vitamins, minerals, enzymes)

More variety and colour in your diet –meals are more exciting

Health benefits –  (plant based foods support cancer, diabetes, heart disease)

Saves you money

Saves the animals

You Feel better

More energy

Better digestion

Choosing to eat more plant-based foods is the way of the future. Agricultural systems, communities and resources are now finally in place to help support the growing desire to eat more plant based foods. If you have access – make sure you get to local farmers markets or better yet, plant your own garden in the spring. There is nothing better than eating your own home grown food. Take advantage of the immense diversity of plants that exist on our planet. The winter months can be challenging for fresh, local produce, but there are definitely good options out there if you’re willing to do a little digging. Good luck, and if you need a little recipe inspiration please join me at my Comforting Vegetarian Feast Class on January 21^st.

Squash – sational Minestrone Soup!

A bowl of minestrone soup – done “right” can provide your body full of nutrients, not to mention a hearty and healthy meal. What makes a minestrone soup new age…well a typical minestrone soup is based in a tomato/beef broth. A tomato broth may taste good to some, but for most people – tomatoes are too hard on their stomach due to their acid content.  Using beef broth… well I am not even going to get into the reasons why to avoid this. You should know me by now – and if you don’t then you will catch on very quickly to the fact that I am not an advocate for beef. You can get just as much flavour, if not more using root vegetables as the base of your soup.

This particular recipe is made with butternut squash and sweet potatoes as the base. These two combined provide a sweet, delicate broth that is alkalizing and delicious. Butternut squash is warming and extremely medicinal to many organs of the body (spleen, pancreas) and stomach. It can improve energy and circulation. This winter squash is also a great source of natural sugars, carbohydrates and beta carotene. The natural sugars in squash are great for people with diabetes and people with other digestive problems. It provides vitamin A and C, potassium iron, riboflavin and magnesium and very low in sodium.

So as you can see, a bowl of this squashy soup is very nourishing and of course delicious. Just like traditional minestrone this soup is chalked full of veggies, bulked up with kidney beans and brown rice macaroni noodles. At this particular time of the year, there is nothing better than a hearty bowl of soup. Squashes are also in season now. Take advantage and make yourself a bowl of yummy minestrone soup!

 

New Age Minestrone

 

Ingredients:

1 Spanish onion, cut into large dice

1 tablespoon extra virgin olive oil

1-2 cloves of fresh garlic, minced

1 ½ teaspoon, sea salt

1 tablespoon dried oregano

4-6 cups filtered water or stock

1 bay leaf

1 butternut squash, peeled and cut into medium dice (or roast half squash in oven on 350F for 45 minutes) – then peel flesh away from skin and place in pot

1 sweet potato cut into large dice

3 ribs celery cut into large dice

1 large zucchini or two small zucchini, cut into small chunks

1 bunch of chard, cut into bit size pieces

1 cup soaked and cooked kidney beans (optional)

½ cup cooked macaroni brown rice noodles (optional)

1. In a small pot, sweat onion in oil with garlic and salt until soft.
2. Add oregano and sweat a few more minutes
3. Add water and bay leaf
4. Add vegetables in order given (squash, sweet potatoes, celery, zucchini)
5. Turn up heat until water bubbles, then lower and simmer covered for 40-45 minutes.
6. Stir vegetables until squash falls apart.
7. Add in chopped chard and pre cooked kidney beans and macaroni noodles.
8. Cover and simmer for 10 minutes.
9. Stir a few more times and serve.

*** For a smoother texture, simmer squash separately until soft (in 1-2 cups of water), and puree in food processor. Add squash to the soup for the last 10 minutes of cooking.

My Favourite Vegetarian Meal!

This is a tough one for me, but I assure you – I do have a favourite vegetarian meal and so do you!

But first let me tell you about my favourite meal and then read on to find out why yours is important too.

Okay, so my favourite vegetarian meal is one that I like to create when I want something nourishing, warming and revitalizing. In which case I pretty much go for the foods that connect with this energy and make me feel amazing. My go to grain is usually quinoa, this is the best foundation for a wholesome dish. It is nutty, light, high in protein and digests immediately. Then I like to add in all of my favourites – starting with some baked marinated tempeh for it’s juicy and hearty texture, roasted sweet potatoes for some natural sweetness, steamed kale – a meal isn’t a meal without some greens, avocado – for it’s creamy and smooth consistency and then some chopped almonds for some raw crunch. Then to top this dish off I like to add in some tamari – natural salty flavour and tahini for a rich boost of calcium. This is my absolute favourite meal!

Now why am I telling you this, because I want to make it apparent that everyone has a favourite food or a favourite meal, maybe it’s a snack or a drink. Whatever it may be there is something that you have eaten that has made you feel amazing – and I want to know what that is – especially if it is plant-based!

So if you tell me, this is going to work out for you because I am having a contest in which you will have a chance to win a FREE Fully Nourished Cooking Class!

Yes you heard me, you can attend any one of my cooking classes for free!

Well… there are some conditions that this contest is based on.

The premise: Tell me your favourite plant based/vegetarian meal, snack or drink. It can be raw, cooked, gluten free, sweet, savoury – anything you like! Just nothing that comes from an animal (this means NO fish, chicken, meat, eggs, cheese).

The reason: I want to know WHAT about this plant based or vegetarian food item that made you feel happy, excited, proud, energized, nourished, balanced etc…You don’t have to be vegetarian or vegan to do this or have had this experience!

There is significance and purpose to this contest. Not only will I highlight the winning answer on my blog, but the winner will also get to come to any on of my vegetarian Fully Nourished Cooking Classes absolutely free of charge (value over $100). This contest will also demonstrate to people that plant based foods not only taste amazing but have an incredible impact on your health and I want as many people as possible to exploit and share their experiences!

So there are many factors that this veggie experience can be based on. It can be the taste, texture, smell, colour, flavour of the meal – it doesn’t matter to me. I just want you describe what it was and what it did to you that made you excited about healthy plants based food. This can be anything from a simple salad with pumpkin seeds to a coconut banana smoothie. Please share your story, your experience – the more detail you give me, the better chance you have to win.

I am giving you (my readers) one week to post your foodie delight in my comment section – share it on twitter, share it on facebook. And then after that week, I am going to pick my three favourite ones and post them and then you (my readers) will be the judge and pick your favourite one. Then I will contact the winner personally and invite them to come to any vegetarian cooking class of choice to have more amazing experiences eating delicious plant based foods.

I have one more question…are you ready?

Get posting!

This could be you!

Garden of Eatin’

There really is nothing better than produce shopping in your own backyard!

I have always been able to maintain a simple garden consisting of tomatoes, cucumbers, kale and green beans. By maintain, I mean drop the seeds and hope for the best! This year I decided to take it to the next level. Because I have a the farthest thing from a green thumb, I had to hire in help for this task, an organic farmer. He came at the beginning of the season to get my soil turned over with organic goodness and now he comes by to plant things in their proper places – because now I know there is a proper place for every little seedling and they can’t just go anywhere.

I am also learning that there is a timeline involved with everything, and that all things will grow in cycles. I am also learning that little critters, bugs and animals like to feast on my organic buffet in the backyard – I guess it’s because it all just tastes so good! But honestly it’s not fair that they get to dive in before I do – and they usually eat the best parts! But there are ways around this – like building a mesh mini green house to keep the animals away. As for the little critters, cayenne pepper in a water bottle seems to help a bit. However, I am open to more suggestions, if you know of some other ways I can get the bugs off my chard, kale and lettuce – please let me know and leave a comment!!

So far this season I have been seduced with radishes, spinach and some other greens (which I am going to have all season) this includes everything from salad greens to kale, chard, collards, broccoli and arugula. I also have some berry bushes planted that will yield strawberries, blueberries, cranberries and blackberries. In the later part of the summer I will have carrots, beets, fennel onions – I will take more pictures at that time. I also have a beautiful little box of fresh herbs like oregano, lavender, sage, thyme and rosemary.

So if you are considering having your own garden please go through with it, hire some help or at the very least just get some seeds or herb plants and plant them yourself. You can usually get a hold of this stuff at your local farmers market. There is nothing better than walking out to your own “garden of eatin’ and picking your own produce.

Having my own organic garden has made my weekly produce shopping extremely easy. It also provides me with enough veggies for my morning juice – without any worry that I am running out of greens. But the best part is that I get to use some of this wonderful organic and very local produce in my cooking classes. The participants really enjoy this as there is nothing better than eating salad that is picked that same day. If you want to experience this, then you are just going to have to come to a class to find out!

Veggie Delight Salad

2-3 handfuls fresh arugula, baby greens or spinach
4 radishes, thinly sliced
1/2 cucumber, thinly sliced
2 carrots, shredded
1/4 of a beet, shredded
2 tablespoons hemp seeds

Dressing:

1/2 cup olive oil or Vega’s EFA Oil Blend
1/4 cup apple cider vinegar
2-3 tablespoons agave nectar
1 heaping tablespoon dijon mustard
fresh herbs
salt and pepper to taste

Organic is In! Pesticides are Out!

I feel obligated to inform you of what it means to have pesticides contaminating our food. I think people are aware that this exists but have no idea how to avoid them or better yet, how horrible they actually are for long term human health.
There are solutions to this problem. People just need to become informed and aware of which foods to consume organic and which foods to avoid.
With growing evidence that supports the fact that individuals consuming what are considered the 12 worst foods (meaning they contain the most pesticides) are said to have been exposed to at least 10 different pesticides in one day. This may not sound like much but long term health concerns have been noted to include:

• Nervous system effects
• Carcinogenic effects
• Hormone system effects
• Skin, eye and lung irritation

“Pesticides are unique among the chemicals we release into the environment; they have inherent toxicity because they are designed to kill living organisms – insects, plants, and fungi that are considered “pests.” Because they are toxic by design, many pesticides pose health risks to people, risks that have been acknowledged by independent research scientists and physicians across the world.”
Much of this content that I am discussing was put together by The Environmental Working Group which is an organization that has developed a guide based on data from nearly 87,000 tests for pesticide residues in produce conducted between 2000-2007 and collected by the U.S. Department of Agriculture and the U.S. FDA(Food and Drug Act). The philosophy behind the guide is simple: give consumers the information they need to make choices to reduce pesticides in their diets.

It is a valuable resource to get yourself educated as to what is the difference between foods with pesticides and foods without and why it is valuable to buy organic for certain types of produce.

The most common question I get in my cooking classes, is “Which fruits and vegetables are crucial to buy organic, and which ones can I still buy conventional and not worry?”. Well the EWG has put together two lists to simplify and prioritize this very question.

THE “Dirty Dozen” (Buy These Organic!) – rated in order Most Toxic to Least Toxic
Peach
Apple
Bell Pepper
Celery
Nectarine
Strawberries
Cherries
Kale
Lettuce
Grapes
Carrot
Pear

The CLEANEST (lowest in pesticides) – if you can- buy these items as organic or local if available.
Onion
Avocado
Sweet Corn
Pineapple
Mango
Asparagus
Sweet Peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Broccoli
Tomato
Sweet Potato

This post would not be complete without a recipe to go along with it. So here is a recipe that incorporates many of these foods, many of which are considered “CLEAN” too!

Tangy Thai Lettuce Wraps

Makes 12 wraps
Ingredients:
1 tablespoon sesame oil
½ teaspoon sea salt
¼ cup maple syrup
½ cup lime juice
2 tablespoons chopped ginger
1 teaspoon cayenne pepper
1 ½ tablespoons tamari
1 cup almond butter
½ head red cabbage, shredded
6 large collard green leaves
1 avocado, sliced
2 large carrots, shredded
1 large ripe mango, cut lengthwise into strips
1 bunch mint leaves
1 bunch basil leaves

Procedure:
1. In a vita mix or high speed blender, puree the maple syrup, lemon juice, ginger and tamari. Add the almond butter and blend at low speed to combine, add water to thin out if necessary.
2. In a medium bowl, add the shredded cabbage with almond butter mixture and toss well to combine.
3. Cut out the center rib of each collard green leaf, dividing the leaf in half. Place the leaves in a large bowl and toss with 1 tsp of tamari and a 1 tbsp of sesame oil and toss around with hands to coat. Allow to marinate for 1-2 minutes.
4. Place half leaf on a cutting board with the underside facing up. Arrange a few tablespoons of the cabbage mixture evenly across the bottom third of the leaf, leaving about 11/2 inches clear at the bottom. Lay a few stick of carrot and a few strips of mango on top.
5. Add a few leaves of each mint and basil.
6. Fold the bottom of the collard leaf up and over the filling, keeping it tight, and tuck the leaf under the ingredients and roll forward. Place the roll seam side down on a serving dish.

This recipe is adapted from “Raw Food, Real World” Created by Matthew Kenney and Sarma Melngailis. Sarma currently owns and operates Pure Food and Wine – fantastic raw food restaurant in New York City!

Warming and Wonderful One Pot Meals

There is something to be said about having a dish that is nourishing, warming, easy to digest and tastes wonderful all in one. You can easily accomplish this with ONE POT MEALS – such as soups and stews!
It is so great to cozy up to a warm bowl of goodness during these long and cold winter days.
If you haven’t experienced this, then let me tell you how extremely simple it is. In fact -it is easier then preparing your average dinner at home (which usually involves more than one recipe to get a balanced meal).
In order for your one pot meal to cover all the basis your are going to need a few things. Start with some vegetables, (or at least onions, carrots and celery as a base) otherwise play with vegetables in season such as sweet potatoes, rutabaga, turnips, parsnips, brussel sprouts, fennel, broccoli, cauliflower, kale (you can really get crazy here!), a legume (such as chickpeas, black beans, white beans, lentils, yellow split peas), some herbs and spices (cumin, parsley, sage, oregano, garlic, ginger, rosemary, thyme), a grain if you wish (barley, quinoa, brown rice, millet) and there you have it – a well rounded one pot meal! These meals make for a convenient and easy way to approach dinnertime in the winter months. You can make a batch of it early in the week or on the weekend and take portions out as you need them throughout the week. You can even warm some up and put it into a stainless steel thermos for you or your kids on the go! You can freeze portions in glass containers and store them for snowy day when you don’t feel like cooking or going anywhere.
Why not benefit from cooking some of your own meals at home- you get to be creative, you know what going in it, you know it’s going to be delicious! So have fun and get creative with some warming and wonderful one pot meals!

Vegetable Medley Stew with White Beans

Ingredients:

1 medium onion, chopped
1 leek sliced and washed carefully to remove sand
10 medium mushrooms, quartered
2 rutabagas, cut in small dice
½ cup water as needed
2 bay leaves
1 tablespoon dried parsley
½ teaspoon ground sage
1-teaspoon herb de Provence
2 fennel bulbs cut into medium chunks
4 medium sweet potatoes, diced
2 turnips cut in medium cubes
1 cup cooked or canned organic garbanzo beans
10 brussel sprouts, cut in ½ pieces
1 head of kale, chopped into bite sized pieces
1 ½ tablespoon Bragg’s amino
Salt and pepper to taste

Procedure:

1. In a small stockpot, sauté onions in oil until translucent (5-10 minutes).
2. Add rutabaga and mushrooms with 1 teaspoon of salt. Sauté until liquid is released.
3. Add water, bay leaf, sage, oregano, parsley and herb de Provence and bring to a boil, covered.
4. Add sweet potatoes, turnips and fennel. DO NOT STIR
5. Cover and simmer 45 minutes or until vegetables are tender.
6. Blend 1 cup of vegetables and add back to stew with ¼ teaspoon salt and water as needed.
7. Raise heat until briskly bubbling and add kale and Brussels sprouts to stew, right before serving.

The Hidden Truth about Calcium!

Who needs a calcium supplement when you can get it from food! No, not from dairy … but from plant based whole foods!

Learning about which foods have significant levels of calcium is crucial especially if you are concerned about your bones or current calcium intake levels. Unfortunately, I hate to break the news to you, but the Calcium that you think you are getting from a glass of milk, a cup of “low fat” yogurt or slice of cheese is not being absorbed into your body in a usable or beneficial form. In fact it is doing quite the opposite.

The truth is, dairy (especially commercially processed dairy) is extremely acidic to the body and especially to the bones. So when you consume any form of processed dairy, it is actually stripping calcium away from your bones rather than building on to it. So most individuals in North America, predominantly women could be responsible for their own weakening bone conditions as a result of over consuming commercial dairy. But not to fret, this can be taken care of and quite possibly reversed.

All you have to do is start consuming adequate amounts of Non-Dairy Sources of Calcium. These sources which come from plant based foods, are extremely bio-available to the body and they taste great too!

So get your daily dose of greens in (chard, kale, beet greens, collards, broccoli and bok choy). You can steam them, blanch them, saute them, add them to soups, salads or grain dishes–you can even hide them in a smoothie. Consume nuts and seeds such as sesame seeds, almonds, pumpkin seeds and hemp seeds, all great sources of calcium, iron, protein and essential fatty acids. Other hidden but rich sources of calcium include tempeh, avocado, parsley, figs, carob, beans and legumes, salmon and quinoa.
So do what you will, but you can avoid taking expensive supplements and consuming commercial dairy and simply get your calcium from nature. Your body and your taste buds will thank you!

Recipe:

Parsley and Scallion “Butter” with Steamed Greens

This recipe is inspired by Anne Gentry owner of Real Food Daily (Vegan Restaurant in Los Angeles)

Ingredients:

1 bunch of greens such as kale, beet greens, collards, swiss chard, bok choy or spinach

1 ½ cup fresh scallions, chopped
1/2 cup tahini
1/3 cup fresh parsley
3 tbsp lemon juice (1 lemon)
1 tablespoons umeboshi paste
1 teaspoons minced peeled fresh garlic

Procedure:

Steam greens and rinse with cold water to maintain brightness.
Combine all ingredients of “butter” in a food processor and blend until creamy and smooth.
Transfer the spread to a small bowl.
Cover and refrigerate at least 2 hours and allow flavors to blend and the spread will become slightly firm.