Eating healthy on a budget can be tough.  Fresh, whole food often costs more than its processed counterpart.  That said, we all know the role great food plays in keeping our families’ healthy, and with good planning we really can eat great-quality food and keep the grocery bill reasonable.

Here are a few of my favourite tips for keeping healthy eating affordable, one step at a time:

a.  Before you shop:

• Plan, plan, plan:  I cannot underscore enough the importance of this one.  It will take a half hour but save you at least three in extra grocery trips and prep time.  Do a meal plan for the week the day before you grocery shop.  Go through the recipes/meals you plan on making and include any new ingredients on your grocery list.  Include snacks for the week and school lunch ingredients in your plan and food list.  It’s also a great idea to have the ingredients for one healthy “fast food” meal on hand (like scrambled eggs or whole grain pasta and sauce) for the inevitable unplanned dinner “rush job”.  All of this detail the key to affordable whole food.

• Don’t waste: Before you do your meal plan, check your freezer and pantry:  Do you have any meals or meats that need to be used?  Incorporate them into this week’s plan to save money & reduce waste!

b.  At the store:

• Look “high and low”, literally, when you are at the grocery store:  The most expensive items are almost always placed at eye level, with bargains on the lower and upper shelves.

• Stick to your list: This is crucial.  Did you know that 7 out of every 10 purchases are spontaneous?  Avoid that trap by knowing exactly what you need.

c. Back at home:

• Bake with your kids:  Not only do you control the ingredients and freshness of the foods, it’s often much cheaper than buying pre-made treats, and it provides quality time to “talk food”!

• Cook a large-batch meal every weekend and freeze half, or use leftovers for lunches through the week.

• Plan and cook with seasonal produce in mind:  It’s often cheaper and fresher than imported produce, and it’s a great way to support local farmers.

• Eat vegetarian a couple of meals a week, and use the money you save to splurge on better quality, grass-fed meat.  Shop for meat at your local market or butcher!

• Freeze, freeze, freeze:  Not only can this let you take advantage of bulk deals and sales on healthy items, it can make your life much easier! Did you know you can freeze brown rice, cooked beans, hummus, pesto, and leftover fresh herbs (puree with a little olive oil before freezing)?

Good luck, fellow penny pinchers!  Try it for a couple of weeks and you will be amazed at how much money you can save with a little planning!

This blog also appears on the HRM Parent website today!  Visit that site for great posts on healthy living and parenting tips/ideas!  Here’s the link: http://hrmparent.ca/myblog/Bringing-Balance-Eating-Healthy-on-a-Budget/

Here’s a great way to get your dark leafy greens in! It’s a clean eating recipe that’s safe on my detox program.

Ingredients:

If you’ve been told that you or your child are allergic or sensitive to dairy and are trying to avoid it as a result, don’t panic!  I often hear from parents who are worried about their ability to get their kids the calcium they need without milk, but the truth is we don’t need “three servings of milk a day” to do this. If you are creative and diligent, you can easily provide your children or other family members with the calcium they need by choosing the right dairy alternative for your family, and including good sources of calcium in your family’s daily diet.

If you are following a dairy elimination diet, there are many dairy alternatives you can try, for example:

• Soy milk (always buy organic, as non-organic is almost always made from genetically-modified or “GMO” soy beans)
• Rice milk (it’s not always fortified with calcium, so check your labels!); and/or
• Almond milk.

In my experience, most children come to like almond milk.  Just don’t try to pass it off as cow’s milk (they are too smart for that!) and introduce it slowly and in small amounts.  It’s naturally sweet flavour seems to appeal to them.  You can use almond milk as a substitute for dairy in almost all baking and cooking.  If you visit my recipe blog you will see that I never use cow’s milk in recipes and they generally call for almond milk in its place (www.simple-balance.ca).

You will be able to find soy cheese and yoghurt alternatives as well.  In addition, the dairy-sensitive member of your family may find they are able to tolerate goats’ milk and cheese better than similar cow’s milk-derived products, as goat milk’s nutritional profile is closer to that of human milk.

There are lots of great sources of calcium in foods other than dairy products.  Most of the sources listed above are available fortified and will contain comparable calcium to cow’s milk (as does fortified orange juice), but there are also many other non-dairy sources, such as:

Firm tofu (1/2 cup): 258 mg

Collard greens (1 cup cooked): 220 mg

Kale (1 cup cooked): 206 mg

Beet greens (1 cup cooked): 198 mg

Spinach (1 cup cooked): 176 mg

Almonds (1/2 cup): 166 mg

Hummus made with tahini (1/2 cup): 137 mg

Broccoli (1 cup cooked): 136 mg

Quinoa (1 cup): 120 mg

Haddock (1 fillet): 111 mg

Oatmeal (cooked, I cup): 115 mg

Chickpeas (1 cup cooked): 106 mg

Black beans (1 cup): 102 mg

White beans (1/2 cup): 100 mg

Blackstrap molasses (1 tbsp): 150 mg

Bok choy (steamed, 1 cup): 158 mg

If you are concerned you or your child are not meeting your recommended daily intake, you can consider using a good-quality calcium supplement.  Ask your health practitioner or pediatrician for a recommendation if you need some guidance!

This one will save your bacon on a busy morning (it’s vegan, so, it will also literally save your bacon!

Make the night before, pop it in the fridge, and cook it up in 20 minutes.  Or, even better, bake it fully the night before, and just reheat in the morning for a quick, healthy breakfast.  Start the day off right with a yummy treat high in healthy protein and fiber. Comfort food for crazy mornings, my kids love this recipe.

Ingredients:

2 cups old-fashioned rolled oats

1/4 cup brown sugar

2 tsp cinnamon

2 tsp aluminum-free baking powder

1 tsp sea salt

1 cup frozen berries (any kind will do, chop them up if they are large strawberries or blackberries)

1 grated apple, washed with skin on

1/4 cup ground flax seed

1 cup almond milk

1 block of silken tofu

1 more apple, washed, unpeeled and sliced for garnish *optional (see photo for idea)

To prepare:  Combine dry ingredients, including berries, in a large bowl.  Combine wet ingredients, including apple, in a food processor and blend until smooth.  Then add the wet to the dry and mix well.  Pour into a greased 8×8” pan and refrigerate overnight (The next morning, cook at 350F for 20 minutes).  Or, if eating the same day, bake in 350F oven for about 45 minutes, or until top appears dry.  Cut into squares and serve hot with almond milk, maple syrup and more fruit to garnish.  This also makes a pretty great grab-and-go cold snack.

As I write this, my kids are eating these, with a fat juicy orange, some almonds, and organic yoghurt for breakfast!

These also make a delicious, nut-free & school-friendly treat.  They are a great source of fiber, healthy fat and quick energy, and are very hard to keep around in my house.  You could easily substitute in a different whole grain flour, dried fruit or seed if you have favourites in your household.

Ingredients:

2 1/4 cups of old fashioned rolled oats (not quick oats)

2 cups of spelt or whole wheat flour

1 cup of unsalted sunflower seeds

1/2 cup unsalted pumpkin seeds

1/4 cup sesame seeds

1/4 cup ground flax seed

1/2 cup unsweetened coconut

3/4 cup sugar

1 tbsp cinnamon

1 tsp sea salt

1 cup dark chocolate chips or coarsely chopped dark chocolate

1 cup raisins or dried unsweetened cranberries

1/4 cup water

1/4 cup molasses

1 tsp vanilla

1/2 cup + 1 tsp canola oil (preferably organic)

1 cup unsweetened almond milk

To prepare:  Preheat oven to 350F.  Line two baking trays with parchment paper.

Combine the dry ingredients in a large bowl, and wet ingredients in a separate smaller bowl. Add wet to the dry and stir until just mixed.  Place about 8 – 2 tbsp-sized scoops of mixture per tray, pressing each scoop gently with a fork to flatten slightly.  Bake for about 20 minutes, checking the bottom occasionally to prevent burning.  Let cool on wire racks.

Makes about 32 cookies.

Here’s my latest HRM Parent post:

I’m well aware that I’m taking a risk here, but my second green veggie of choice for this month’s Green Vegetable Family Challenge is the dreaded brussels sprout.

Why have I chosen this particular vegetable?  Because I think it’s gotten a bad wrap as the victim of overcooking and poor seasoning, which has lead to it’s unfair veggie vilification.

In fact, brussels sprouts are one of the best veggies out there you can get your family eating.  Brussels sprouts, or “baby cabbages”, are a cold-weather member of the brassica or cruciferous family, which includes other varieties of cabbage, kale, broccoli and cauliflower.  They are an excellent source of vitamins K and C and a good source of folate (the most commonly deficient vitamin in the world), vitamin A, manganese, protein, fiber, potassium, vitamin B6, iron, thiamin, omega-6 fatty acids, magnesium, riboflavin, vitamin E, copper and calcium… Phew!!

There is also increasing evidence as to the anti-cancer properties of the brassica family.  Boiling can reduce these compounds, but steaming, stir-frying and roasting do not result in significant loss.

If you have always hated brussels sprouts, chances are that you are innocently passing that aversion on choosing not to include them in your family’s diet. Break the cycle!

Brussels sprouts, cooked right, can be downright delicious.  I was completely gob-smacked & delighted when my 8 year-old pronounced them this year to be his favourite vegetable.  Here is the simple recipe that got him hooked:

Golden Brussels Sprouts:

Ingredients:

About 25 brussels sprouts (washed, ends trimmed, and sliced lengthwise)

1 tbsp or so of coconut oil

a pinch of sea salt

1 tbsp goat’s cheese feta, feta, or grated asiago

To prepare:  Sauté sprouts over medium heat in coconut oil and a pinch of sea salt until softened and browned (Covering the pan speeds up the process), then toss with cheese and serve.  So simple, so good.

And here’s one more that his mama loves, that incorporates some other “super veggies”:

Roasted Veggie & Warm Kale Salad

Use whatever veggies you have in the fridge or pantry: You could substitute just about anything in here and it would taste yummy, so use your imagination!

Ingredients:

1 small yam or sweet potato, peeled and cubed

1-2 large carrots, peeled and cubed

8-10 small beets or 4-5 large, peeled and cubed

1-2 cups of brussels sprouts, washed, stems trimmed and sliced lengthwise

8-10 garlic cloves, peeled and cut lengthwise

1 onion or large shallot, peeled and loosely chopped

2 cups of kale, de-stemmed, washed and chopped finely

1/2 cup pecans, pan toasted at low heat

1.5 -2 tbsp coconut oil

3 tbsp balsamic vinegar

salt & pepper to taste

To prepare:

Preheat oven to 450F. Melt oil, and toss with all veggies except kale in a roasting pan or 9 x 11 dish. Roast for about 35-40 minutes, stirring occasionally.

Remove from oven, and pile the kale on top. Put back in oven for 10 minutes, stirring once to toss kale and veggies.

Remove from oven again and toss with the balsamic, and salt & pepper to taste.

Serve in bowls topped with some toasted pecans.

As you likely know, I guest blog for a great local website, HRM Parent.ca, bi-monthly. In honour of Nutrition Month, HRM Parent has issued a March challenge to their readers:  Eat a new green veggie every week.  In the spirit of that challenge, here’s my blog for this week:

For those of you whose kids aren’t eating this one yet, let me introduce you to one of my old faithfuls: Spinach!

One of the mildest of the dark leafy greens, this one packs an awesome nutritional punch and is easy to slip into many of your family’s go-to recipes.

Here are a few reasons why your family should be eating spinach:

• Spinach is a great source of fiber;
• 100 g of fresh spinach contains about 25% of our daily intake of iron, which is an important trace element required for red blood cell production;
• Spinach is a rich source of anti-oxidants vitamin A & C;
• Spinach also provides loads of vitamin-K;
• This leafy green vegetable also contains good amounts of the B vitamins B6 (pyridoxine), thiamin (B1), riboflavin, folate and niacin;
• 100 g of fresh spinach contains almost half of the daily recommended intake of vitamin C, a powerful antioxidant that supports immune function;
• Spinach leaves also contain potassium, manganese, magnesium, copper and zinc, and are a rich source of omega-3 fatty acids; and
• Regular consumption of spinach helps prevent osteoporosis and iron deficiency anemia.

How do you get your kids to eat spinach?  Easy.  Finely chop it and add it to anything.  I always add about 2 cups of raw, pre-washed organic spinach to our family smoothie in the morning.  I chop it up and add it to stir-fries, soups, and stews, and rarely leave it out of tomato sauces.  You can use it in the place of basil to make a delicious pesto, or as a base to any salad.  I also often saute a cup or two with a little garlic, olive oil and some cherry tomatoes as a side to our eggs in the morning.

St. Paddy’s Day is Saturday!  Here are a couple of simple ways to “green up” your family’s breakfast and avoid the artificial food colours:

• Finely chop or puree a cup or so of raw spinach.  Add it to your family’s scrambled egg mixture for natural “green eggs”;
• Combine a banana, two cups of skim milk or milk alternative, a handful of spinach, a couple of ice cubes and a dash of vanilla for a healthy green “shamrock smoothie”.  Trust me, they’ll never know the spinach is in there!

Happy St. Patrick’s Day, everyone!

This healthier vegan version of scalloped potatoes is lower in fat and equally yummy. My son has been begging me to buy the prepackaged scalloped potato mixture he’s had at his grandma’s a few times, so I had to figure out a healthier, whole foods based version.  Here it is: it got a thumbs up all around the table.  Give it a try!

Ingredients:

1/8 cup olive oil

3/4 tsp salt

1 tsp pepper

1/3 cup whole wheat flour

6 medium potatoes, preferably organic, peeled & thinly sliced

1 onion, finely chopped

2 cups unsweetened almond milk

1/4 cup nutritional yeast (also called vegetarian yeast flakes, available in natural food section of the Superstore)

1 clove crushed garlic

paprika

To prepare: Pre-heat oven to 350 F. Spray a 9 inch square or medium oval baking pan with olive oil.

Stir the salt and pepper into the flour.

Place 1/3 of the sliced potatoes along the bottom of the pan, followed by 1/3 of the onion, a drizzle of the olive oil, and half the flour.

Repeat this layer with 1/3 of the potatoes, 1/3 of the onions, 1/3 of the oil and the remaining flour. Top this with the rest of the potatoes, onions and last 1/3 of oil.

Mix the almond milk with the nutritional yeast and garlic in a separate bowl.

Pour the almond milk mixture slowly into the pan until it almost covers the top layer. Sprinkle with paprika (Remember, paprika can pack a punch so go easy if you are serving to little people).

Bake for 1 1/2 to 2 hours, until the potatoes are soft and the milk is thick.

Enjoy your healthy “sidekick”!

Wondering what you could be doing different to keep your kids healthy and energetic?  Check out my HRM Parent guest post for today:

I thought I’d focus my next couple of posts answering questions I get asked most often about kids’ food and raising healthy eaters. Here’s a great one that came to me recently from an HRM Parent: “What’s the most simple advice you can give me about how to feed my kids right?”

I spend a lot of time talking to parents about how to best fuel their kids for growth, health, energy and learning, but the basic premise is always the same: The absolute best way for kids to eat is to combine the macronutrients (complex carbohydrates, protein and healthy fat) in every snack and meal.

What’s she on about now, you ask?

• COMPLEX CARBOHYDRATES include vegetables and whole grains. Other healthy, although technically simple, carbs are found in fruits, which are high in fibre and nutrients.

• HEALTHY PROTEINS include lean, preservative-free meats, cold-water fish, free range eggs, beans and legumes, quinoa & other higher-protein grains, nuts & seeds (and their butters) and organic tofu.

• HEALTHY FATS include nuts and seeds (and their butters), olive, flax and other veggie oils (except corn, canola and soy, which are generally genetically-modified and already plentiful in all processed foods), coconut oil (a healthy saturated fat that can be used in high-heat cooking), ground flax seeds, avocado, wild salmon and coldwaterfish, and good-quality omega 3 supplements.

Always combining these three macronutrients in snacks and meals is the best way for kids to eat because it supports balanced eating, long-lasting energy, and healthy moderated blood sugar levels.

• BALANCE: Kids need complex carbs for energy, protein for building and repair, and fats for cell and nerve health, including brain development, among other things. Consciously including a little of each every time you feed your child ensures he or she is getting enough over the course of the day.
• ENERGY: Complex carbohydrates contain fibre and take longer to digest than simple carbs such as refined sugars & flours. Protein and fat take even longer to digest. Combining these macronutrients together in a meal keeps kids fuller and satisfied much longer than a meal based on refined carbs would. In other words, a breakfastmade up of balanced macronutrients (egg, whole grain toast, and nut butter) will keep them going until their next balanced snack at recess. A pop tart or white flour muffin will have them starving before the first bell rings.
• BLOOD SUGAR: Complex carbohydrates release their sugars into our children’s blood in a more moderate and steady fashion that simple carbs, which simply cause a spike in their blood sugar levels as they surge into their blood after being eaten. A diet full of refined sugar and flour-based foods will lead to an extreme pattern of blood sugar levels, and the corresponding behavioural patterns we so often associate with “sugar highs and lows”. If you combine complex carbs, protein and healthy fat in your kids’ snacks and meals, their bodies have to work through the fiber and nutrients in the complex carbs, as well as the slower-to-digest protein & fat, in order to break down and release the sugars into their blood, causing a slower, more moderated increase in blood sugar. This type of eating leads to steadier sugar levels over the course of the day.

Here are a few ideas for snacks that combine the macronutrients to get you started:

• whole grain cracker “sandwiches” with nut or seed butter & apple butter
• fruit with a homemade yoghurt dip and ground flax “sprinkles”
• frozen berries with yoghurt and granola
• fruit & cheese skewer with a small handful of nuts or seeds
• dried fruit, nuts and/or seeds, and dried whole grain cereal
• half a whole wheat pita with nut butter and banana slices
• hummus or other bean dip and whole grain crackers or veggies
• tzatziki or other yoghurt-based dip with veggies
• applesauce with a handful of almonds
• hard-boiled egg and whole grain-crackers with nut butter
• smoothie made with greek yoghurt, fruit, and avocado

Give macronutrient combining a try for a few days. It takes a little effort, but trust me, it’s worth it, and it’s gets easier with practice. It’s a pretty effective tools for improving the mood and energy levels of cranky, exhausted parents too!

If you’re interested in learning more about how to fuel your kids’ best, consider attending one of my workshops. You can check the events tab on this website or the Simple Balance facebook page at: http://www.facebook.com/SimpleBalance for info on upcoming dates.

It’s Pancake Tuesday.  Here’s a simple way to health up dinner tonight (or breakfast tomorrow!) These pancakes are delicious and you can freeze them and reheat during the week if you have leftovers!  Experiment with adding grated apple, blueberries or strawberries, chopped banana, or other fruit to pump up the nutritional value.  If you are serving more than 3, you will likely need to double the recipe.

1/2 cup all purpose flour

1/2 cup whole wheat flour

2 tbsp ground flax

2 tbsp wheat germ

2 tbsp sugar

2 tsp baking powder

1/2 tsp salt

1 large egg, beaten

1/2 tsp cinnamon

2 tbsp olive oil

3/4 cup almond, soy or skim milk

Mix dry ingredients and add egg, oil and milk until combined.  Add water as necessary to get to desired pourable consistency.  Cook in a large nonstick or oiled pan over medium heat.

I just got back from a week with my sister in San Miguel de Allende, Mexico.  Notice how I didn’t say “in the sun with my sister”?  That’s because for the entire week the weather was decidedly ornery and the sunscreen seal remained unbroken.  Notwithstanding the weather, we managed to have an amazing trip, full of unique (and sometimes hilarious) experiences we might not have had if the heat had been turned up.

Things I learned in San Miguel:

1.  Mexican massage is full-frontal.

2. Not speaking English is a definite handicap when relegated to a Mexican massage table for two hours after drinking “mucho agua”, particularly during the “bladder massage” portion.

2.  Being in the circus is hard work.  Much more crossfit required before I will be running away to join it.

3.  Cactus tastes surprisingly good.

4.  The importance of “not breaking the chili pepper” is NEVER to be underestimated when cooking for gringo tastebuds.

5.  I love my family but independent escape is underrated.

6. My sister still rocks.

While in rainy San Miguel,we had the unique opportunity to take a tour of the city market with a local chef and then take part in an interactive cooking lesson, followed by sampling the authentic Mexican meal we had prepared.  I’m attaching some photos of the local produce. Pretty easy to eat a rainbow when you shop local in Mexico.

In the market, we tasted roasted corn and steamed fresh chickpeas with lime and chili powder (thumbs up), fermented agave juice (thumbs down for first glass, thumbs would be up, however, after a couple ), an unidentified warm black warm sauce that we chugged before realizing it was actually a tamale dip (thumbs emphatically down), and some boiled peanuts (nothing special).

Back in the kitchen, we learned how to prepare salsa ranchera en molcajete, sopes with fresh refried beans, guacamole, rajas con creme and nopales (cactus) a la cazuela.  I got right in there while Meg took on photo duty.  Coincidentally, everything was vegetarian, which was nice.  Well, everything except the life-sized fried pork-skin garnish, which I politely declined.  Meal was served with a “Coronita” (small bottle of Corona). Thumbs up for just about everything.

My aunt, who we were visiting, is an amazing cook, and did her best to accommodate my no-meat diet while we were there.  She made several delicious dishes, but I particularly loved this simple bean soup and wanted to share the recipe with you.

Mexican Bean and Lentil Soup

1 tsp olive oil

1 chopped onion

1-2 cloves garlic, crushed

1.5 tsp chili powder

1/2 large can no-salt added crushed tomatoes

1-2 large tomatoes, chopped (which you can leave out if you’re in wintery Canada where they are not in season!)

3 c. low-sodium chicken or veggie stock

1 c. water

1/3 cup dried red lentils, picked over and rinsed

1/2 can or 3/4 cup cooked chickpeas

1/2 can or 3/4 cup cooked kidney beans

1/2 can or 3/4 cup cooked black beans

1.5 tsp fresh coriander or 1/2 tsp dried

1/2 tsp lemon or lime juice

salt and pepper to taste

salsa to taste

greek yoghurt or sour cream, broken organic tortilla chips, and chopped green onions to garnish

To prepare: Heat oil in large pot over medium heat and add onions and garlic, cooking until softened.  Add tomatoes stock, water and lentils and simmer for about 20 minutes or until lentils are soft.  Add cooked beans, spices, lemon or lime juice, and salsa to taste.  Garnish with yoghurt, sour cream, tortilla chips and green onions, and serve with a generous side of Corona or vino tinto.  Salud!

Here’s an easy chili for a quick, kid-friendly healthy dinner option.  It’s impossible to mess up, and freezes well, so consider using a really big pot and doubling the recipe.  You can easily substitute in peppers or mushrooms for the carrot, or any other lonely veggies you might come across in your crisper drawer.  If the chili gets too thick, just add a little more stock or water.  You can also substitute chopped fresh tomatoes for the canned, thinning a bit with stock.

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion, chopped
• 3 large carrots, peeled and chopped
• 1 small or 1/2 large sweet potato, peeled and cubed
• 4 cloves garlic, crushed and chopped
• 1 cup+ low sodium vegetable stock
• 1-28 oz. can crushed tomatoes, no salt-added preferable
• 1-14 oz. can black beans
• 1-14 oz. can dark red kidney beans
• 1 cup or so of one other bean (chickpea, white bean, or more black/kidney beans – or can use 1/2 block crumbled organic tofu)
• 1 tablespoon ground cumin
• 1-2 tablespoons chili powder (adjust spice to your liking, I find 1 tbsp is mild enough for younger children)
• 1 tsp dill
• 1 teaspoon sea salt (less if you did not use sodium-reduced stock)
• Greek yoghurt for garnish (optional)

To prepare:  Over moderate heat, heat two tablespoons oil in a deep pot and combine onion, carrots, sweet potato and garlic. Sauté for 3-5 minutes to soften vegetables. Deglaze pan with broth, add tomatoes, black beans and red kidney beans, third bean of choice and stir to combine.  Season chili with cumin, chili powder, salt and dill.

Simmer over low heat about 15-20 minutes longer, until carrots and potato are softened, then serve up bowls of chili and top with greek yoghurt, and/or scallions, and fresh tomato. Yummy with a handful of baked organic tortilla chips, or served over brown rice!

Here’s a little concoction that turned out better than expected .  Loosely based on an epicurious.com recipe, but with significantly “jacked up” flavour.  Another attempt to use up the Taproot share, this time the spaghetti squash and green onions.

Main dish ingredients:

1 tsp coconut oil

2 green onions, sliced

1 clove garlic, crushed

1 tsp freshly grated ginger

1 block of firm organic tofu, drained of excess water and cut into 1 inch cubes

1 large spaghetti squash, halved lengthwise and seeded

cinnamon

Sauce ingredients:

1 cup low sodium veggie (or chicken) broth

juice of half a lemon

1 tbsp apple cider vinegar

1 tbsp Bragg’s soy seasoning or tamari

1 tbsp freshly grated ginger

1 garlic clove, crushed

2-3 tbsp maple syrup

1 tsp arrowroot powder (or cornstarch) dissolved in 1 tsp water

To prepare:  Preheat oven to 375F.  Generously sprinkle the cut sides of the spaghetti squash halves with cinnamon. Spray a baking sheet with olive oil and place squash halves cut side down.  Bake until tender, about 40 minutes.

Meanwhile, melt 1 tsp coconut oil in large skillet over medium-high heat.  Add a clove of crushed garlic, 1 tsp of grated ginger, cubed tofu and green onions and cook, stirring, until tofu is golden and onions are crispy.   Transfer to a plate.  In the same skillet, combine all sauce ingredients except the arrowroot or cornstarch mixture.  Bring to a boil for about five minutes, then reduce heat to simmer and whisk in the arrowroot or cornstarch mixture, stirring until it thickens.

When squash is cooked and cool enough to serve, split between four bowls, and top each with one-quarter of the tofu mixture and sauce.

This is my attempt to replicate one of my daughter’s favourite local restaurant brunch items.  For any of you trying to avoid gluten, breakfast can be a challenge.  Most muffins, breads, bagels and waffles are made with wheat or other gluten-containing grains.  If you’re tired of eggs and yoghurt, here’s a great option.  I also often make it as part of a budget-friendly dinner with sweet potato hash.  As always, remember to choose organic tofu to ensure it’s non GMO.  If you following my cleanse program, this one’s a safe addition to your breakfasts!

Ingredients:

1 tablespoon coconut oil

1/2 yellow onion, diced

2-3 green onions, thinly sliced

1 clove garlic, crushed

1 block firm organic tofu, drained of excess water

1/2 cup roasted red peppers, chopped, or one red bell pepper chopped

1 tsp ground cumin

1 tsp ground turmeric

1/2 tsp coriander

1/4 teaspoon chili powder

1/4 teaspoon paprika

1/2 teaspoon dried thyme

1/8 teaspoon sea salt

1/8 tsp ground black pepper

To prepare:  Drain the water off the tofu over the sink, then give the block a bit of a squeeze to get rid of the excess water.  Slice the tofu into about 8 slabs.  In a small bowl, mix all your dry spices. In the meantime, heat the oil in a pan and saute the onion and garlic until softened.  Add the red pepper, then crumble each of the tofu slabs into the pan into bite-sized, or smaller, pieces.  The toss in the spice mixture and heat through until nice and hot.  Serve with roasted sweet potatoes or hash browns and some fruit for a delicious brunch.

Best way to clean out your pantry or farm share box? This recipe!

I used the veggies I had on hand, but you could substitute just about anything in here and it would taste yummy, so use your imagination.

Here’s a basic recipe to get you started:

Ingredients:

I small yam or sweet potato, peeled and cubed

1-2 large carrots, peeled and cubed

8-10 small beets or 4-5 large, peeled and cubed

1-2 cups of brussels sprouts, washed, stems trimmed and sliced lengthwise

8-10 garlic cloves, peeled and cut lengthwise

1 onion or large shallot, peeled and loosely chopped

2 cups of kale, de-stemmed, washed and chopped finely

1/2 cup pecans, pan toasted at low heat

1.5 -2 tbsp coconut oil

3 tbsp balsamic vinegar

salt & pepper to taste

To prepare:

Preheat oven to 450F. Melt oil, and toss with all veggies except kale in a roasting pan or 9 x 11 dish. Roast for about 35-40 minutes, stirring occasionally.

Remove from oven, and pile the kale on top. Put back in oven for 10 minutes, stirring once to toss kale and veggies.

Remove from oven again and toss with the balsamic, and salt & pepper to taste.

Serve in bowls topped with some toasted pecans.

Don’t know what celery root (a.k.a. celeriac) is?  It’s that really ugly, knobby looking white ball in your CSA box.  You can also find it in the grocery store right now.  If you’re looking to clean out your farm share box or just want to try something new, here’s an easy, tasty, healthy soup recipe to try this weekend.

This is a “veganized” version of a basic bisque recipe.  When “veganizing”, I swap out the higher-fat animal ingredients like whipped cream & butter for healthier vegetarian ingredients, liked almond milk & coconut oil.  My kids & husband all loved this soup, and it was gone by the end of the day!

Ingredients for soup:

2 tbsp coconut oil

1 cup chopped celery

1/2 cup coarsely chopped shallots or white onion

2 pounds of celery root (about 1.5 bulbs), peeled and cubed in 1 inch pieces

1 medium potato, peeled and cubed into one inch pieces

5 cups low-sodium veggie broth

1.5 tsp fresh minced thyme

1/4 cup almond milk (more if you like a thinner pureed soup)

salt and pepper to taste ( I used about 1/2 tsp salt and 1/4 tsp pepper)

For croutons:  2 pieces of “oldish” whole grain bread, cut into 1 inch cubes

olive oil (preferably in a spray bottle or mister)

To prepare:  In a large soup pot, melt coconut oil over medium heat.  Add celery and cook until softened (about 3 minutes).  Add shallots or onion, and cook about 3 more minutes.  Then add cubed potato and celery root, broth and thyme.  Bring to a boil, reduce heat, and simmer about 40 minutes, or until veggies are very soft.

Meanwhile, preheat oven to 350F.  Spread bread cubes on a baking sheet and spray lightly with olive oil.  You can sprinkle them with garlic powder or toss in a crushed garlic clove and a little olive oil if you don’t have a spray bottle.  Toast in the oven until brown (it doesn’t take long so keep checking them).

Once the veggies are soft, stir in the almond milk and puree soup with a hand blender in pot or in batches in a countertop blender.  Add salt and pepper to taste.

Serve in bowls sprinkled with a handful of croutons and a side salad.  Who knew that ugly business could taste so good?

What to Eat When You’re Expecting: Made Simple

Pregnant women are bombarded with advice about what to eat, and what not to eat, which can often be contradictory and confusing. What does a mom-to-be really need? Lots of water, more protein, increased fiber and a full spectrum of vitamins and minerals, along with some healthy fat. Sound complicated?

It’s not. The answer to food for you and baby is actually very simple. Eat varied whole natural foods, and lots of them. Don’t sweat the small stuff – if bananas are too much to stomach one week, try a sweet potato instead! If you can’t resist the brownies, just stick to one! The key is to keep your diet as varied & balanced as possible, stay away from processed food and eat when you are hungry! Cravings and aversions are normal, and fighting them completely is nearly impossible. Instead, substitute healthy tolerable foods that will provide your body and growing baby with what they need. Eating well will not only help keep you and your baby healthy in pregnancy, it will better prepare your body for birth and your busy life after your baby is born.

Here are some ideas for making eating well in pregnancy easier:

• Keep a pregnancy food log: Track what you are eating, craving and avoiding. Aim for at least 5 servings of fruits and veggies each day. If certain foods are turning you off – find something else to eat that will provide you with similar nutrients. For example, if find yourself “off meat” in your first trimester, try some legumes, tofu or greek yoghurt for protein. If sitting down to a plate of food is overwhelming, try getting your nutrients through an easily digested, nutrient packed smoothie instead.

• Get lots of calcium, but not just from dairy: While dairy can provide a lot of calcium, not all pregnant women tolerate it well. If you are one of them, don?t worry, you can meet your increased calcium needs through diet. Fortified almond milk, tofu, almonds, dark, leafy green vegetables and broccoli are all great sources.

• Increase your folate intake naturally: For example, dark leafy greens and legumes are great sources of folate.

• Increase your protein, and not just through meat: You need significantly more protein when you are pregnant. Many women rely mainly on meat for their protein, but ironically, that is one of the most common food aversions in pregnancy. Again, don’t worry, you can easily meet your protein requirements through dairy and vegetable sources such as beans & legumes, tofu, quinoa, oats, and nuts.

• Drink lots of water and eat lots of veggies and whole grains: If you do this, your fiber intake will be adequate and your digestive system will thank you, as will your baby! Getting into the habit of drinking lots of water throughout the day will also benefit you if you breastfeed, as it will be part of your routine by then.

• Take a good quality prenatal multivitamin: Treat this as an insurance policy for those times when you just can’t get, or keep down, what you & your baby need. Just do your best, and remember, what you feed your growing baby in utero is key, but it’s just the first leg of the race. You have many years of feeding your child ahead or you, no small part of which is leading by example! So get on the right track now, and it will serve you throughout parenthood — a varied, whole food diet is the key!

If you feeling overwhelmed, consult a nutritional consultant (like me! ). They will be able to give you all the information, tools and support you need to get started.

Anyone else got cabbage coming out of their you-know-what as a result of their winter CSA share box?   Here’s another way to use it.  Any old cabbage will do!

Ingredients:

2 tbsp apple cider vinegar

1 tbsp olive oil

1/4 tsp salt, dash of pepper

2 cups shredded red or green cabbage

1 medium carrot, shredded

1/4 cup chopped fresh cilantro

1-15 oz can of white beans, well-rinsed, or 1.5 cups home-cooked, cooled

1 ripe avocado

1/2 cup reduced-fat mozzarella, cheddar, or vegan cheese

2 tbsp minced red onion

4, 8-10 inch 100% whole grain tortillas

To prepare: Whisk the vinegar, oil, salt and pepper together in a small bowl. Add the cabbage, carrot and cilantro and toss to combine.

In another bowl, mash the beans and avocado and stir in cheese and onion.

Lay out the wraps, and divide the mashed mixture over each tortilla (spreading about 1/2 cup on each). Then top each with about 2/3 cup of the slaw, roll up and enjoy!

How many years in a row have you made the same resolution?

If the answer is more than one, then your goal was probably never realistically attainable. I am a huge believer in slow, steady, & consistent change. Imagine how different your life would be now if you had just made one or two small, yet realistic, positive changes into a permanent habit every year for the last 20 years!

Science shows that it takes 21 days to form a habit. So whatever your resolution, commit to it for at least three weeks straight or it’s frankly a waste of time. Here are some of the more manageable resolutions I you take could on:

• Eat 5 servings of fruits and veggies a day: So simple, yet so challenging for so many of us. Track your intake and hit 5 for three weeks straight. Then shoot for 6 for the next 3 weeks. Repeat until you are comfortably at 7-10. Your life will never be the same!

• Eliminate processed snacks: Vow to only eat real food at snacktime: Veggies and bean dip, fruit and natural nut butter, homemade popcorn or greek yoghurt and berries with a sprinkle of nuts are great options.

• Consider a monthly, instead of an annual, resolution. One small change in January, another in February, and so on. Think of all you could accomplish in bite-sized pieces!

• Replace two main meals a week with vegetarian options. There are a ton of yummy vegetarian recipes on my site if you are looking for inspiration!

• Pack a healthy lunch: This change alone can cut loads of calories over the course of a week, fuel you better and save you cash! (It’s a no-brainer, right?)

Just pick one! The key to making permanent change is to master one before starting work on another.

Need a little help prioritizing and commiting?  Make this the year you really change things.  If you need some support, or are feeling overwhelmed, helping clients achieve and maintain healthy change is what I do best!

Wishing everyone a wonderful and healthy 2012!  Thanks for all your support in 2011!

This one is standard holiday fare in my house. It’s low in saturated fat and calories, but honestly is so delicious you won’t miss the real thing. If you’re looking for ways to keep your balance on the big day, replacing your usual “drippings-based” gravy with this one will go a long way.  It’s also vegan, but “shhh”, Grandpa doesn’t need to know that!

Ingredients:

- 1 tbsp olive oil

- 1 cup minced onion or shallots

- 2 cloves crushed garlic

- 1.5 cups sliced white mushrooms

- 2 tbsp Bragg?s soy seasoning (natural food section of the grocery store)

- 1 tsp thyme

- 1/4 tsp sea salt

- 1/4 tsp black pepper

- 1.5 cups of low sodium veggie stock

- 1/4 cup unsweetened almond milk

- 2 tbsp nutritional yeast (again, natural food section will have this)

- 2 tbsp arrowroot powder or cornstarch

- 1 tsp of vegan gravy powdered mix (or if you don?t care about the vegan part, any packaged gravy mix you like)

To prepare:

In a saucepan, heat the oil and add the onion, stirring until softened. Then add the mushrooms and garlic, stirring until mushrooms start to release their juices. Stir in the soy seasoning, salt, pepper and thyme.

Transfer the mixture to a blender or food processor and add 3/4 of the stock and blend until smooth. Then add the remaining ingredients and blend again until smooth.

Pour the mixture back in the saucepan, bring to a boil and then reduce the heat, stirring until thickened. Serve hot.

It’s so yummy over turkey, mashed potatoes, rice, and even pasta.

Have a wonderful holiday season everyone!

We have been getting loads of cabbage and carrots in our farm share lately – ’tis the season, I guess.  This is what I most often end up making.  The kids like it, and if you have a food processor with a grater attachment (most have this) it’s super-quick.  Every adult who has tried it thinks it yum too.

Ingredients:

4 cups shredded cabbage

3 medium carrots, shredded

3 green onions, minced

1/2 cup toasted walnut pieces (optional)

1/4 cup flax or olive oil

good splash of sesame oil (if you have)

2 tbsp apple cider vinegar

1 tsp sugar or honey

1/2 tsp salt

1/4 tsp black pepper

1 large green apple, chopped into bite size pieces

couple of tbsps of black or white sesame seeds (optional)

To prepare:  Add the cabbage, carrots, green onions, walnuts and apples to a large bowl.  In a separate bowl, whisk together the other ingredients, then add to the veggies, throw in the sesame seeds and toss!

My kids made me call it that.  Whenever they get excited about a new healthy recipe, I let them name it.  This gives them a little “pride in ownership” and ensures they eat it all without complaint the next time I serve it.  All this to say: I know it’s a ridiculous name but there’s a good reason for it!

This recipe arose out of a necessity to find something yummy to do with all the spaghetti squash and shallots I’ve been getting recently in my farm share box.  It’s really easy to throw together, but just make sure you set aside 35 minutes or so to pre-bake the spaghetti squash, and then about 20 minutes to heat the casserole through in the oven.

Ingredients:

1 medium to large spaghetti squash, halved lengthwise

1.5 tbsp of olive oil

1 large shallot or white onion, finely chopped

1 clove garlic, crushed

2 medium tomatoes, chopped

3/4 cup of light feta, cut into small cubes or crumbled

3 tbsp sliced olives (black or green fine)

2 tbsp chopped fresh basil or 2 tsp or so dried

about 1/2 cup whole wheat or brown rice bread crumbs

1/4 cup or so of grated asiago or parmesan

To prepare:

Preheat the oven to 350F.  Spray a baking sheet with olive oil then place the squash halves face down on the sheet.  Bake for about 30-35 minutes, or until you can puncture the skin easily with a sharp knife.   Remove from oven, transfer to a plate and let the halves cool a bit. (Leave your oven at 350F).

In the meantime, heat the oil in a large pan over medium heat, then saute the shallots or onion until tender.  Add the garlic, tomato and basil and warm mixture through.  Once cooled, scoop out the insides of the squash and put in a small casserole dish.  Add the tomato mixture and the feta, then toss well.  Top with the asiago and breadcrumbs, then pop back in the oven and heat until bubbly, about 20 minutes.

So good.

This is, hands-down, the best recipe for chocolate chip cookies I’ve ever tried.  It’s simple and not remotely healthy, but produces “cannot possibly stop at one” cookies. It’s an old family recipe, and I could “health these up”, but I’m a big believer in enjoying treats in moderation and not messing around with a good thing.

Every holiday season, we make these and wrap them up for the bus drivers, teachers, coaches, and other special people in my kids’ lives.  They’re always a hit.

Ingredients:

1 c. butter, softened, but not melted

1 c. white sugar

1 c. brown sugar

1 tsp vanilla

2 eggs

2 tbsps cold water

2 c. flour

1 tsp soda

1 tsp salt

2 c. rolled large-flake oats (don’t use quick oats here!)

1 package semi-sweet chocolate chips

To prepare: Preheat oven to 350F.  Cream butter and sugar, then add all other ingredients, mixing well by hand.  Drop cookies (8 to a sheet) onto a parchment-covered baking sheet.  Bake for about 10 minutes, or until edges turn golden.  The trick to these is to take them out when they still appear “not quite done” and let them cool on baking racks.  The recipe easily doubles if you are baking for gifts or a cookie exchange.

Enjoy, and Happy Holiday Season to you all!

Here’s another mac n’ no cheese recipe with a really creamy sauce, that’s much lower in fat and higher in healthier ingredients than traditional recipes.  The original recipe is from Kim Barnoiun’s Ultimate Everyday Cookbook, but I have revised it to make it tofu and gluten-free, and little more “cheesy”.  If you’re not fussed about gluten, any whole grain macaroni will do.  My rascals ate two servings of this last night and told me in no uncertain terms it “had to go on the website today.” So here it is.

This recipe makes 2 family-sized (4-5 serving) casseroles.  Eat one, freeze one!

Ingredients:

4 cups cauliflower, stems removed & cut into small pieces (1 medium head will do it)

1 can of light coconut milk (about 2 cups)

2 cups of water

4-5 garlic cloves, crushed

1/2 tsp ground nutmeg

2 tsp white miso (if miso bothers you, or you don’t have any, you can omit this)

1/2 tsp Bragg’s soy sauce

1 tsp dijon mustard (make it 2 tsp if you left out the miso)

3/4 tsp sea salt

1/4 tsp pepper

1/3 cup nutritional yeast flakes (natural food section of the grocery store)

2-3 tbsp of arrowroot powder or cornstarch, to thicken

1 tbsp coconut oil

1 cup cooked, peeled potato (about 2 medium potatoes, or one large)

1- 375 g package of brown rice macaroni

1 cup brown rice breadcrumbs (or panko, or other, if you’re not gluten-free)

1/2 tsp garlic powder

To prepare: Precook the pasta and the potato.  Preheat the oven to 375F.  In a large saucepan, cook 2 cups of the cauliflower in the coconut milk and water over medium-high until soft.  Add garlic, nutmeg, miso (if using), Bragg’s, dijon, salt and pepper.  Cook about 3 minutes, then add your thickener, reduce the heat, and stir until thickened.   Pour this mixture into a blender and add the cooked potato.  Blend until smooth (you may want to divide the hot mixture and blend in two batches).

In a separate pan, heat the oil and then stir fry the remaining cauliflower over medium-high heat until soft and golden.  In two small casserole dishes, divide the noodles, then sauteed cauliflower, and mix.  Then divide the pureed sauce over the two dishes, and top each with 1/2 cup of the breadcrumbs and 1/4 tsp of the garlic powder.  You can sprinkle a little more nutritional yeast on top as well if you like.  Bake for about 25 minutes, or until heated through and golden brown.

Here’s this week’s HRM Parent guest blog post.  Enjoy!

Grocery Scavenger Hunt, anyone?

When it comes to taking kids to the grocery store it really used to be one of my worst nightmares —  fights over who sits in the cart, whining over some crazy junk food they saw on TV, and the inevitable knocking over of some display or “cleanup in aisle 5” used to literally drive me to tears some days.

Then I got wise to the possibilities, and all of that changed.  Really.

The grocery store is deadly boring to little kids, but give them something meaningful to do and the experience really can go from downright dreadful to surprisingly pleasant.  Depending on the age of your kids, certain activities might be better suited for your shopping excursion than others.  Here are just a few ideas I use with my own children and my young clients.  I love them because they both entertain and educate:

1. If you have a new reader in the family, let them check items off the list when you put them in the cart. (Please note: This requires that you print neatly and not use the usual chicken scratch in crayon list.  I have also found that the opportunity to use a fancy pen ups the interest.)

2. In the produce section, get your kids to build a rainbow in the cart.  (Note: You can print off a rainbow image for them to use as a guide if they are too young to have met Roy G Biv.)  The hardest colours to find are usually the indigos and violets — think blueberries and eggplants.  Then explain how nature makes healthy food colourful to attract us to it, and that we should try to eat a rainbow every day.

3. Set up a little grocery store scavenger hunt. Before you go, make a couple of cards with either a few images or names of healthy foods your child needs to ?nd.  When he or she fills the card, let them choose one new fruit or veggie to go in the cart as a reward.  Be sure to include at least a couple of items they’re not familiar with, so they will learn a little something in the process.

4. Choose one fruit and one veggie, and get your child to see how many forms of that food they can find in the store (For example, apples: fresh apples, apple sauce, dried apples, apple juice or asparagus: frozen, canned and fresh).

5. Before you go, let your child plan a healthy meal or snack, and take their own small grocery list of the items required to make it.  They can then be responsible for finding the requisite ingredients for that meal.  Make sure it includes a fruit or veggie!

You may think I’m nuts, but I?m telling you, getting to the store with a trick or two up your sleeve makes all the difference.  Happy shopping!

To round out my healthy Movember posts, here is a prostate-friendly, protein-packed chili recipe, sure to satisfy even the most meat-lovin’ mo bros out there.

Quinoa is one of the few complete veggie proteins, and paired with the beans, this chili really sticks to your ribs.  The garlic and fresh herbs take the flavour up a notch, the jalapeno gives it a kick and the touch of natural sweetness in the agave makes it “family-friendly” to boot. It’s delicious with a dollop of greek yoghurt on top, served with a side salad and some crusty bread. I’m giving you the “triple batch” version, because it freezes so well! Whip up a jumbo pot for your Movember shave-off party or game day, and freeze the leftovers for lunches.

Ingredients:

3 cups rinsed and drained quinoa (rinsing is crucial, otherwise the quinoa can taste bitter)

6 cups water

3 tbsp olive oil

3 crushed garlic cloves

3 large onions, diced

3 green bell peppers, diced

3 cups chopped celery

1 jalapeno pepper, seeded and finely minced

4 tomatoes, cored and diced

3 cups diced carrots

3 cups black beans, rinsed and drained

3 cups white beans (any type, used canned and rinse & drain if you like)

3, 28-oz cans crushed tomatoes (I use organic, no salt-added tomatoes)

2 tbsp chili powder

6 tbsp chopped fresh parsley (could use 3 tbsp dried)

6 tbsp chopped fresh oregano (or 3 dried) 6 tsp ground cumin

1.5 tsp black pepper

1.5 tsp salt

another 3-4 cups of water to thin

1/4 cup agave syrup (could also use honey, brown rice syrup or maple syrup)

green onions & plain greek yoghurt, optional, for garnish

To prepare: Combine rinsed quinoa and water in a large saucepan, covered. Bring to a boil and reduce to simmer for about 18 minutes (until liquid is absorbed). Remove from heat and set aside. In a very large soup pot, heat olive oil at medium heat. Add onions, garlic, bell pepper, celery and jalapeno and saute about 7 minutes. Then add fresh tomatoes and carrots, saute another 4-5 minutes. Stir in black and white beans, crushed tomatoes and all seasonings. Cook about 25 minutes over low-medium heat until carrots are soft, stirring occasionally. Add quinoa & agave and heat through. Add 3-4 cups of water and heat through to thin. Garnish with greek yoghurt and chopped green onions. Freeze the leftovers once cooled.

On a final note, thanks to all of you, including my now hairy husband, for doing your part to raise money and awareness for prostate health awareness.  And thanks to the mo’ sistas for putting up with the fringes and stares.  Stay healthy everyone!

Anyone who knows me has likely heard me rave about the power of a great smoothie!

Most of my clients, young and old, find that regularly incorporating a smoothie into their day has a huge impact on their energy levels and feeling of overall wellness.  They are also also a great way to boost immunity as we enter cold and flu season.  That’s because smoothies are one of the very best ways pack a load of nutrients into a quick meal.  You can add almost anything, including any fruit, green veggies, avocado, good-quality protein powder, ground flax, nut butters, and oatmeal. A little bit of natural sweetener can entice even the littlest people to try it!

Experiment with ingredients, and consider adding a little liquid omega-3, such as fish or flax oil, to the mix for a dose of healthy fat for your family!

Here’s a basic 4 person recipe to get you started:

Basic Family Smoothie

1 cup skim milk (can be almond, soy or rice as milk alternative) 1 cup water

1 cup blueberries or other berry (frozen or fresh)

1 banana

1 tbsp ground flax seed

1 tbsp wheat germ

Handful of pre-washed spinach

2-3 spears frozen broccoli

A couple of ice cubes

Pinch of cinnamon or dash of vanilla (optional)

Natural sweetener such as honey, agave, maple syrup or stevia to taste (optional)

Blend until smooth!

You can also add silken tofu as a protein source, different juices, or milk or soy yoghurt. If it’s too thick, add water. Not sweet enough? Add a little honey, agave, maple syrup or stevia to sweeten.

Remember, like I always say, you increase your chances of success if you introduce your kids to new tastes slowly and consistently. The first time you make this, leave out the flax, wheat germ, and use less spinach & broccoli. Adjust the next time!  When you add something new and they rave about your smoothie, make sure you celebrate the “magic ingredient” and give them a little information as to why it is so great for them.  And don’t leave out the banana if you are adding the greens, the natural sugar in it is essential for countering any bitterness in the veggies!

Make smoothies a family affair.  Let your kids choose a healthy ingredient to throw in the blender.

Have fun and stay healthy!

This post also appears on our great local HRM Parent website at: http://hrmparent.ca/myblog/Bringing-Balance-Whats-in-your-Family-Smoothie-/

In my last movember post I focussed on supporting prostate health and reducing cancer risks through diet. I noted in that post that a high-saturated fat/low-fibre diet is connected to an increased risk of prostate cancer. You’ll recall the theory is that fat increases a man’s production of testosterone, which may help prostate cancer cells grow. Healthy fats, however, may actually do the opposite.

The big question then becomes, how does a Canadian mo’ bro go about reducing his saturated fat intake?

Saturated fat is found largely in animal products, including meat, eggs and high-fat dairy, so the simplest way to reduce it is to reduce your intake of animal products, or at least switch them out for their lower-fat versions. Easier said than done for most guys, I know! Many men like their meat, and often worry about getting enough protein.

Here are some simple habits to get into that can make a real difference in your total intake of saturated fat:

• Switch to low-fat dairy (yoghurt, milk, and cheese) and try some dairy alternatives such as almond or soy milk. You might just be pleasantly surprised at how easy it is, for example, to replace cow’s milk with almond milk on your breakfast cereal!

• Limit red meat to once a week, and stick to chicken and fish on other days.

• Consider swapping out your animal protein a few times a week for a plant-based protein. A few examples of great veggie protein options are: beans, tofu, and quinoa. Check out other blog posts for loads of tasty and filling veggie recipes to get you started! For all you doubters, my main mo’ eats vegetarian most of the time, and he’s healthy, active and athletic!

• Remember that saturated fat is solid at room temperature, so avoid or reduce your use of obvious sources such as lard and butter. One saturated fat that has been shown to have positive health effects, without the negative implications of animal fat, is coconut oil, so try that for high-heat cooking (It’s very stable at high temperatures, unlike olive oil which should never be used at higher than a medium heat). Coconut oil is now available in the natural food section of most big grocery stores.

• Use more unsaturated liquid plant oils such as canola, sunflower, flax and olive oil when preparing salad dressings.

• Use egg whites in the place of one or all eggs when you are scrambling in the morning.

• Use herbs, lemon, soy sauce and healthy vinegars in cooking for flavour.• And finally, my favourite – EAT MO’ VEGETABLES! Try to incorporate at least one vegetable in every snack and meal. You won?t be as hungry, and will need less animal -source food to fill you up, and you will be increasing your fiber intake (linked to a decreased risk) and increasing your cancer-fighting antioxidant levels!

Stay healthy everyone!

This is officially my favourite “everything dressing”.  As the old gal says, “I put this %&$*!! on EVERYTHING!” — Salad, steamed greens, broccoli, quinoa and brown rice.  Yummy!!  Rich in calcium and healthy fat thanks to the sesame seed paste, if you leave out the sweetener, it’s also cleanse-friendly.   Thanks to Sarah Matheny of Peas and Thank You for the inspiration, I’ve altered the recipe a little to make it milder and a little more versatile.

Ingredients:

1/2 cup water

1/2 cup tahini

juice of one lemon or lime

1/4 cup Braggs Soy Seasoning

1 tsp agave or other natural sweetener, to taste

To prepare: Blend it all up, store it in a jar in the fridge, and enjoy!