DO THIS NOW: Cook with Coconut Oil/Butter

What the difference is between Coconut oil and Coconut butter? 

They are actually the same thing! Coconut oil is a solid below 78 degrees Fahrenheit and in it's solid state it is called coconut butter. 




What is Coconut Butter/Oil? 
Coconut Butter/Oil is extracted from mature coconuts that have fallen to the ground. They are split in half and the interior white flesh is shredded. These flakes are then pressed at 90 degrees Fahrenheit and the oil is extracted and filtered.

Coconut oil is in essence, a natural antibacterial, antiviral, 

antifungal, and antiprotozoal food. 

Why Should I use it?

Unlike the cooked, clogging, cholesterol-soaked, saturated animal fats found in meats and dairy products, coconut butter is a raw saturated fat containing mostly medium-chain fatty acids which the body can metabolize efficiently and convert to energy quickly. Coconut butter contains no cholesterol and does not elevate bad (LDL) cholesterol levels. By weight, Coconut butter has less calories than any other fat source.

The medium-chain fatty acids (MCFA’s) in coconut butter possess incredible properties. Unlike vegetable or canola oil, coconut oil does not turn rancid when heat is applied, and retains all its healthy properties. Coconut butter is the most stable (of any known oil/butter) at high temperatures (up to 170 degrees Fahrenheit).

Coconut oil contains lauric acid, which has anti-fungal properties. You could even try massaging between your toes if you are prone to athlete's foot. 

OK I am sold, now what do I do with it?

Coconut butter can be used as a food. It can be eaten straight or blended into a salad dressing or mixed into a smoothie Recommended daily intake: 1 to 4 tablespoons.
Coconut butter can also be used as a skin lotion. It is very effective against dry skin. 

Coconut butter should be stored in a cool, dark area. It can be refrigerated after opening, but this is not required to insure freshness. All butters and oils are light-sensitive, they should be sealed in black containers to insure no light penetrates the container and damages the oil. 

Health Benefits of Coconut Oil/Butter

• Improves digestion.
• Provides quick energy.
• Improves insulin secretion and utilization of blood glucose.
• Relieves stress on the pancreas and enzyme systems of the body.
• Can be easily absorbed and utilized by those who have trouble digesting fats or who have gallbladder disease.
• Improves calcium and magnesium absorption for the development of strong bones and teeth.
• Aids in the absorption of minerals and fat-soluble vitamins.
• Is lower in calories than any other fat.
• Supports thyroid function.
• Supports and aids the immune system.
• Helps protect against disease-causing bacteria, viruses, yeast, fungi, and parasites.
• Is heart healthy; does not increase blood cholesterol or platelet stickiness.
• Does not create free radicals like other vegetable oils and is stable under cooking temperatures.
• Helps protect the body from free-radical damage.
• Helps you to look and feel younger.
• Makes skin smooth and soft.
• Reduces the need for essential fatty acids.
• Does not deteriorate like polyunsaturated oils so has a long shelf life.

 

 

Chipotle Flank Steak Tacos With Pineapple Salsa

Healthy Steak Tacos

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forgo the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!
 





Chipotle Flank Steak Tacos With Pineapple Salsa
Ingredients

• 12 soft whole-wheat or whole-grain tortillas
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon chipotle chili powder plus 1 pinch, divided
• 1 teaspoon Kosher salt, divided
• 1 pound organic flank steak beef, trimmed of fat
• 1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings
• 1 organic red bell pepper, finely diced
• 1/2 cup minced red onion
• 1/4 cup chopped fresh organic cilantro
• 2 tablespoons red wine vinegar

Preparation

1. Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.
2. Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.
3. Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

Balance a Healthy Lifestyle

Balance training is important for everyone, from athletes to casual exercisers.

Good balance and a strong core go hand in hand, and a strong core usually means better posture, less back pain and improved performance during exercise and athletics. Plus, the better you balance the less likely you are to fall or injure yourself. If you haven't thought much about maintaining—or enhancing—your balance, now is as good a time as any to start.

1. Change Your Base of Support. Balance is your ability to maintain your center of gravity over your base of support. When you're standing up, your legs are your base of support. The wider your legs are, the wider your base is and the easier it is to balance. The closer your legs are together, the narrower your base of support is and the harder it is to remain balanced. One of the easiest ways you can challenge (and therefore help improve) your balance during any standing exercise is to gradually narrow your base of support until your feet and legs are together while you perform your exercise. Bring your legs closer together while you do standing biceps curls, shoulder raises, squats or other upper body moves. Be sure to keep your abs pulled in tight and make sure you're not leaning backward as you perform your exercises.  Note: You can also widen or narrow your base of support while lying on or sitting on a stability ball to perform exercises, so try this progression when you're on the ball, too!
2. Try It on One Leg. Once you've mastered doing an exercise with a narrow base of support, you're ready for the next challenge: balancing on a single leg. Instead of standing on both legs during some of the same moves above, try it on a single leg. Start by just lifting one heel (keeping your toes on the floor) while doing your upper body moves or working up to a single leg squat. As you get better, lift that foot off the ground completely. From there, you can play around with the position of your lifted leg—holding it behind you, in front of you, to the side or, for a greater challenge, moving that leg while you balance on the other leg and perform upper body movements. Just be sure to alternate legs to keep your strength and muscle tone balanced between both sides of your body. Tip: You can also experiment with momentary one-leg balances. For example, on a forward lunge, lift your front or back leg for a moment each time your push up out of your lunge. 
3. Close your eyes. Your sense of vision is a big part of the balance equation. It works hand in hand with the vestibular (inner ear) and proprioceptive systems to maintain balance and prevent falls. By staring at a single focal point (minimizing your head and eye movement), you'll balance more easily. If you move your gaze or take vision out of the equation altogether, it's harder to balance. This option is definitely a challenge—not something for beginners and not something you can do in any given situation. You'll want to make sure you're in a controlled environment and that your body is planted (don't attempt this while walking or hiking or moving through space). You can start by just standing up tall and closing your eyes without moving. Over time, combine the narrow base of support with some one-leg balances while closing your eyes. You might be surprised how challenging it is to simply stand with your eyes closed, let alone stand on one foot or while doing a biceps curl. Just be sure to use your best judgment and listen to your body when trying this technique. Safety first!

Cure What Ails you Soup!

 

Chicken & Rice soup

Shredded Chicken (boil & shred your own or start with a rotisserie chicken)
Mexican rice
Chicken stock (reserve the water from boiling the chicken or use the canned variety)
Hot Sauce (Optional: I like add a dash or two to clear up the sinus')
Roma tomatoes
Onions
Avocado
Cilantro



1. add shredded chicken & mexican rice to the chicken stock & boil until warmed.
2. chop fresh tomatoes, onions, avocados & cilantro.
3. ladle warm soup into bowls & top with tomatoes, cilantro and avocado & a squeeze of lime.
You can even serve with warmed tortilla.

Enjoy!  I promise this recipe will quickly become a staple in your household too. It will definitely cure anything that ails you.

Tips for a Healthy Holiday!

A few tips for a healthy holiday!

The holiday season is often a source of stress, fatigue and poor eating patterns. This year, try to take control by using the tips below. With their help, you’ll pass the holiday season in health and happiness.

• Get enough sleep. Treat yourself to a good night’s sleep. Do your shopping, wrap your gifts and plan what you have to do so that you get seven to nine hours of sleep a night, or more during a particularly stressful period.
• Keep fresh vegetables and fruits on hand to complete your meals or as a snack to fill those holes between meals.
• Many of us give so much of ourselves that we forget our own needs. Set aside some relaxation time in your busy day; you deserve it! It’s a date you really shouldn’t miss.

To see some additional tips of staying healthy over the holidays see what Super Trainer Nat has to say HERE

Rain, Rain Go Away - Banish Winter Blues!

The seasons and weather are changing and sometimes our moods may change with them. If less daylight leaves you feeling blue, or down in the dumps, try some of these tips to lift your spirits and stay on track with your weight loss goals.

Don't let the weather outside derail your healthy habits. Continue to follow a nutritious diet that includes healthy foods like fruits, vegetables, whole grains and nonfat dairy products. Opt for 'lighter' comfort foods like vegetable soups and casseroles. You can include fish such as salmon or tuna to get mood-lifting omega-3 fatty acids in your diet.

Get regular exercise. Moving your body is a great way to give your mood a boost. Aim for at least thirty minutes of activity a day. Go for a walk, or if the weather outside does not allow that, then keep going with daily exercise indoors. Get moving to a workout or dance DVD or do some house cleaning, which is a great way to burn some extra calories.

Be sure to get a good night's sleep. Move the television and computer out of the bedroom. The bedroom should be a place for relaxation and sleep. Keep your sleeping area as dark as possible, as well as cool and quiet. Make a relaxing pre-bed routine, such as having a warm bath and a cup of decaf tea.

Lift your spirits by spending time with family and friends. Plan activities with people that you know you enjoy. Make time to play a board game or a Wii® game with your kids, or go to a movie with a friend. Building a network of friends and family that can nurture you will support you in your weight loss efforts too.

Homemade Soft Pretzels...in Lieu of Halloween Candy

A great way to integrate festive fun into any occasion – not just Halloween. The recipe is simple and the possibilities are endless. Use the dough to shape spiders with eight legs or pumpkin shapes. This can also be great for kid’s birthdays – pretzels are fun to make with kids in the kitchen and you can let them shape their own initials.

Ingredients

• 3 1/2 C. all-purpose flour
• 2 Tbs. sugar
• 1 tsp. salt
• 1 pkg. active dry yeast
• 1 C. water
• 1 Tbs. margarine
• 1 Tbs. water
• 1 egg yolk, beaten
• Coarse salt for topping

Directions

Mix 1 C. flour, sugar, salt and undissolved yeast.

Heat 1 C. water and margarine to 120-130 degrees.
Gradually add to dry ingredients; beat 2 minutes at medium speed of mixer.

Add 1/2 C. flour. Beat at high speed 2 minutes. Stir in enough additional flour to make a soft dough. On floured board, knead 5 minutes. Set in greased bowl; turn to grease top. Cover and let rise in warm, draft-free place 40 minutes.

Divide dough into 12 equal pieces. Roll each into a 20-inch rope. Shape into pretxels or other shapes.

Place on greased baking sheets.

Cover; let rest 5 minutes. Mix egg yolk and 1 Tbs. water; brush on pretzels. Sprinkle with coarse salt.

Bake at 375 degrees 15 minutes or until done. Cool on racks.

Halloween Fun Popcorn Crunch

If you want to splurge, you can try this Fun Halloween Popcorn Crunch that adds pumpkin seeds to a sweet and salty mixture.

Ingredients

• 8 C. popcorn
• 1/2 C. salted pumpkin seeds
• 1/2 C. dried cranberries or raisins
• 1/2 C. banana chips, broken into pieces
• 1 1/2 C. sugar
• 1/2 C. corn syrup
• 1/4 C. water
• 1/4 C. butter
• 1 tsp. vanilla

Directions

In large buttered bowl, combine first 4 ingredients; set aside.

In medium saucepan combine sugar, corn syrup and water; bring to a boil. Cook, covered 3 minutes.

Uncover and cook, without stirring, until mixture reaches a hard, ball stage, 4-5 minutes.

Add butter and vanilla; cook, stirring 1 minute.

Pour over popcorn mixture; toss quickly to coat. Turn mixture out onto greased baking sheet and spread using buttered hands. Cool and break into pieces.

How to Bake Holiday Caramel Popcorn

Portuguese Chicken Stew

Portuguese Chicken Stew

Serves: 4-6

A great fall family stew that can be made in large batches, and it’s just fabulous for leftovers the next day (in fact the flavours fuse better overnight). At home we eat this stew with a large salad and of course Portuguese buns, which are great for dipping in the stew. Also don’t forget to add Peri-Peri sauce to your dinner table setting for those people who like it hot!
 
Ingredients:
3 tbsp crushed garlic
2 medium yellow onions, chopped
4 tbsp extra virgin olive oil
1 tbsp Spanish paprika
2 tsp peri-peri sauce*
2 cups (475 ml) roasted red peppers (from a jar), finely chopped or blended
1 tsp salt
4 chicken legs, skin removed
3-4 cups (710-950 ml) chicken broth
3 medium Yukon gold potatoes, chopped in large chunks
1 large green bell pepper, chopped

Directions:
1. Make a mixture of the first seven ingredients. *Peri-peri sauce can be omitted or amount reduced if children are spice-averse.

2. Separate chicken thighs from drum by cutting around the leg joint, then cut thighs into two pieces (you will now have three pieces per leg).

3. Marinate chicken in mixture for three hours or overnight in the fridge.

4. Place chicken mixture in a large pot, cover and simmer over a medium heat for 20 minutes, stirring occasionally.

5. Add chicken broth, potatoes and green pepper to the pot. Bring to a boil, and immediately lower heat.

6. Simmer for another 20 minutes or until chicken is done.

Recipe courtesy of Munch, Vancouver's only restaurant dedicated to parents. It's a casual and comfortable spot where both kids and parents can be social. For more information, please visit www.munchrestaurant.com.

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Beet Salad with Feta and Roasted Pumpkin Seeds

Beets and Chard with Feta and Roasted Pumpkin Seeds

 Serves: 4-6

Ingredients:
2 bunches Swiss chard, washed and chopped
3 medium beets, washed
1/2 cup (120 ml) raw pumpkin seeds
1 tsp tamari soy sauce

Dressing
1/4 cup (60 ml) apple cider vinegar
1/4 cup (60 ml) extra virgin olive oil
1 tbsp honey
1/4 tsp salt

Directions:
1. In a small bowl whisk together vinegar, honey and salt. Add oil slowly while continuously whisking. Set aside.

2. Preheat oven to 350°F (180°C).

3. Place pumpkin seeds and tamari in Ziploc or clear plastic bag. Shake until all seeds are covered with soy sauce. Roast on cookie sheet covered with parchment paper for three-five minutes, turning once.

4. Steam chard for three to four minutes. Turn out onto platter and let cool.

5. Place chard on large platter or individual plates. Drizzle with 1/2 of dressing. Top with beets and add crumbled feta cheese. Sprinkle with pumpkin seeds.

Recipe courtesy of Munch, Vancouver's only restaurant dedicated to parents. It's a casual and comfortable spot where both kids and parents can be social. For more information, please visit www.munchrestaurant.com.

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How do I "Eat-Clean"?

If you've been wonder exactly what the term "eat clean"

means, here is the Coles Notes version. 

Here it goes:

For each meal, start with a small portion of fresh fish, chicken

breast, lean steak, egg whites, low fat cottage cheese, tofu,

or other lean protein, and combine it with a small portion of

fresh fruit, cooked oatmeal, baked potato, steamed rice, 100%

whole grain bread, pasta or other complex carbohydrate. Include

a green vegetable and 8 ounces of water to round things out.

Bake, broil, grill or microwave when cooking, using a small

amount of olive, canola oil or cooking spray if needed.

Meals are small - no bigger than your two clinched fists held

together - and are eaten every 2-1/2 to 3 hours throughout

the day. Don't stuff food down, but don't let yourself get too hungry either.

Skip heavy sauces, sweets, sausages, cheeses and cream.

Check out Tosca Reno's series of books - she's got some great - simple 

straight forward advice on how to eat for success. Her recipes are yummy

and won't leave you feeling hungry or deprived!

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Butternut Squash and Cashew Nut Lasagna

Butternut Squash and Cashew Nut Lasagna
Serves: 6-8

Ingredients :

Squash Filling
1 large yellow onion, chopped
3 tbsp extra virgin olive oil
3 lbs (91.4kg) winter squash, such as butternut or acorn, peeled, seeded, and cut into 1/2 inch (1.25cm) pieces
1 tbsp minced garlic
1 tsp sea salt and 1/4 tsp ground white pepper
2 tbsp Italian parsley, finely chopped
4 tsp fresh sage, chopped (or 1 1/2 tsp dry)
1 cup (240 ml) cashews, chopped

Sauce
1 tbsp minced garlic
3 tbsp butter
5 tbsp all-purpose flour
5 cups (1.2 L) milk
1 tsp sea salt and 1/8 tsp white pepper

Lasagna
3 cups (720 ml) coarsely grated fresh Mozzarella
1 cup (240 ml) finely grated Parmesan
12 sheets of no-boil lasagna

Directions :

1.  Preheat oven to 425°F (220°C).

2. Filling: In a heavy skillet, over a medium heat sauté onion and garlic in olive oil for 10 minutes add squash, salt and pepper. Cover and cook, stirring occasionally, until squash is tender, approx 15 minutes. Remove from heat and add parsley, sage and cashews.
Set aside to cool.

3. Sauce: In a heavy saucepan, over low heat sauté garlic in butter for one minute.
Whisk in flour and cook while stirring for two minutes. Add milk in a stream, whisking continuously. Bring to the boil and immediately reduce heat and simmer, stirring occasionally, for 10 minutes until thickened. Add salt and white pepper. Remove from heat.

4. Lasagna: Toss cheeses together. Spread 1/2 cup (120ml) sauce in greased 13x9x2 inch (32.5x22.5x5 cm) glass/ceramic baking dish. Cover with three pasta sheets, leaving space between sheets.  Spread with one cup (240ml) sauce and two cups (475ml) filling.  Sprinkle with one cup (240ml) cheese.  Repeat two more layers, beginning with pasta sheets and ending with cheese.  Top with remaining three pasta sheets, remaining sauce and cheese. Cover tightly with foil and place in the middle of oven for 30 minutes.  Remove foil and bake until golden and bubbling, 10-15 minutes.  Let sit for 15 minutes before serving.

Recipe courtesy of Munch, Vancouver's only restaurant dedicated to parents. It's a casual and comfortable spot where both kids and parents can be social. For more information, please visit www.munchrestaurant.com

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Low Glycemic Chai Spice Cake

Low Glycemic Chai Spice Cake

This yummy cake uses stevia or xylitol as sweeteners - both good options if you want to keep your sugar intake to a minimum - such as my father who is diabetic. Stevia is a very sweet plant from South America. You can buy it at a health food store. Be careful with how much you add - it's powerful! This easy cake is a good choice for special occasions, when you want to be healthy and celebrate! It is ideal for diabetics and people wanting to moderate their blood-sugar  level.

1 cup strong chai tea made with two bags
2  cups spelt flour
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
3/4 tsp pure stevia extract or ½ c xylitol
1/2 tsp ginger (use more for a spicier cake)
2 T carob
1/2 cup applesauce (cooked, pureed apples - make this first!)
1 tbsp vinegar
1/2 tsp almond extract
1/2 tsp vanilla extract
1 egg
½ c yoghurt
¼ c rice bran oil

1. Make apple sauce/puree - just peeled apple cooked with a little water and blended.Chill. 

2. Prepare the chai ahead of time by steeping two teabags in one cup of boiling water until cool.

3. Preheat oven to 350 F. Grease an 8-inch square baking pan or large loaf tin. 

4. Combine the sieved dry ingredients (spelt flour through to carob) in a mixing bowl.

5. Whisk wet ingredients together. 

6. Combine wet and dry ingredients. 

7. Pour the batter into the prepared pan. Bake for 30-40 minutes, or until a tester inserted into the centre of the cake comes out clean. Serve warm or at room temperature. Nice with yoghurt or cream.

Healthy Packed Lunch Ideas for You and the Kids

Taken from www.girlgetstrong.com

 This year, make lunch not only part of the back to school/ work a thrill, but something you and your kids can look forward to each day! Instead of dreading yet another PBJ. Let them pick out a reusable, insulated lunch container (they make some that match their backpacks!) and let them help plan lunches at the start of each week. 

Their involvement will ensure everything gets eaten, because they helped choose it, and will heighten their interest in nutrition, as you teach the difference between healthy foods and junk foods.

Don’t let yourself or them fall into the sandwich rotation rut. All of these ideas work just as well for your child’s lunch box as they do yours.

Taco Kit: Send them with a build-your-own-taco kit complete with shredded low-fat cheese, chopped tomatoes, shredded lettuce, seasoned turkey meat or shredded grilled chicken, and soft whole grain tortillas. Include salsa or a scoop of homemade guacamole on the side.

Little Dippers: Pack protein-rich hummus with a variety of whole grain pita chips, red bell pepper slices, sliced cucumbers and carrot and celery sticks. It’s all the protein and veggies they need for a deliciously different lunch.

Breakfast: This morning meal can be a treat when it’s served off schedule. Scrambled eggs with a couple slices of turkey bacon and fresh fruit will keep well in an insulated tote. A piece of whole grain french toast will make a sweet treat, too. And whole grain blueberry pancakes with honey for dipping will be a hit.

Soup and Salad: Fill a thermos with their favorite soup, low-sodium canned or a fresh homemade recipe. In a separate sealed container pack a salad made of crunchy romaine, nutritious fresh spinach, and any of their favorite vegetables, with a low-fat dressing on the side. Toss in a crunchy breadstick, too! Try this hot soup: Alphabet Soup, or this cold soup: Gazpacho.

Mini Pizza: Let your kids build their own! Use one half of a whole grain hamburger bun, and top with marinara, low-fat mozzarella, turkey sausage or pepperoni, and mushrooms. After a few minutes in the oven, wrap in foil and place in an insulated tote.

Homemade Fast Food: At the start of the week, make a big batch of homemade chicken strips (coated in panko and baked for a leaner crunch) and baked sweet potato chips. With a side of honey mustard, they’ll think it’s a treat typically saved for a road trip.

Pasta: This always packs well and provides a hearty meal they’ll love. Spaghetti and turkey meatballs, macaroni and cheese, or last night’s lasagna all go over well. Plus these are great places to hide vegetables if they aren’t BFFs with greens quite yet. Puree cauliflower in the mac, shred zucchini and squash in the lasagna, and add fresh diced tomatoes and mushrooms to the spaghetti.

Wraps: At its core, it’s a sandwich, but the presentation makes all the difference. Wrap in a whole grain tortilla (or spinach tortilla for a punch of healthy color) turkey, lettuce, tomatoes and even avocado. Then cut in half diagonally, or slice horizontally for finger-food pinwheels. A pickle, cottage cheese and apple slices on the side will complete this fresh but familiar meal.

ORANGE SESAME TABBOULEH

ORANGE SESAME TABBOULEH

Vitamin C rich orange and parsley helps to absorb iron (required for supplying blood to your skin) from bulgur wheat and sesame seeds.

Cooking Time : 10 mins.
Preparation Time : 15 mins.

Serves 4.

Ingredients

1 cup bulgur wheat (broken wheat) 1 tablespoon grated orange zest 2 tablespoons toasted sesame (til) seeds 2 spring onions, chopped ½ cup chopped tomatoes ½ cup finely chopped parsley 2 tablespoons lemon juice 2 tablespoons olive oil 2 tablespoons orange squash salt to taste

Method

1. Cook the bulgur wheat in 1½ cups of water for 10 minutes till it is tender. 2. Drain and pour cold water over to cool the bulgur wheat. 3. Drain again and keep aside. 4. Combine all the ingredients in a bowl and mix well. 5. Refrigerate for at least 1 hour before serving so that all the flavours blend well.

Tips

While grating the orange zest, be careful not to be grate the white pith, as it is bitter.

Health Indian Recipe - Spinach Malfatti

SPINACH MALFATTI

A mild dish rich in iron, calcium, folic acid and protein, this is a really delicious recipe, which I am sure you will enjoy.

Baking Temperature : 200°C (400°F).
Preparation Time : 25 mins.
Baking Time : 15 mins.
Cooking Time : 25 mins.

Serves 4.

For the spinach dumplings

3 cups finely chopped spinach (palak) leaves 3/4 cup crumbled paneer (cottage cheese) 2 pinches nutmeg (jaiphal) powder 1/2 teaspoon chopped green chilli 2 tablespoons plain flour (maida) 2 pinches baking powder salt to taste

For the tomato sauce

1 1/2 cups tomato pulp 1 tablespoon garlic, chopped 2 spring onions, chopped 1 tablespoon chilli flakes (paprika) 1 teaspoon chilli powder 2 tablespoons tomato purée 4 tablespoons milk 2 tablespoons olive oil or oil salt to taste

For the topping

1/4 cup grated cheese or paneer

For the spinach dumplings

1. Steam the spinach leaves for 5 minutes and squeeze out the water. Keep it aisde for use in the tomato sauce. 2. Mix all the ingredients and shape into small balls. 3. Steam for 5 minutes. Keep aside.

For the tomato sauce

1. Heat the olive oil, add the garlic and spring onions and sauté for 1 minute. 2. Add the tomato pulp and cook till the sauce thickens. 3. Add the chilli flakes, chilli powder, tomato purée, salt and ½ cup of water and bring to a boil (use the drained spinach liquid instead of water). 4. Add the cream. Mix well and keep aside.

How to proceed

1. Place the dumplings in a baking dish. 2. Pour the tomato sauce on top and sprinkle the grated cheese on top. 3. Bake in a pre-heated oven at 200º C (400º F) for 15 minutes. 4. Serve hot.

Calories : 278 per serving (175g)
Protein: 8.3

Green Apple Salad with Dressing

 I made this for dinner a few nights ago and drizzled it over mixed organic greens, sliced avocado, roasted chicken and toasted pumpkin seeds. You can add more other toppings such as Strawberries or in place of Chicken, try Salmon!

This is appropriate for those of you trying the elimination diet, just refer to the Food Chart when selecting toppings.

Enjoy!

Salad Dressing Recipe


1 green apple, cored (Granny Smith)

1/2 cup filtered water

1/3 cup extra virgin olive oil

3 to 4 cloves garlic

1 to 2-inch piece of fresh ginger, peeled

Sea salt, to taste

Place all ingredients into a blender and blend until very smooth and creamy. 

Add salt to taste and blend again.

Some interesting info. I recently read from a Cardio-Core colleague in Ontario regarding the benefits to eating avocado... not that I need an excuse to enjoy this creamy green fruit

--> Check out her blog http://allysonangus.blogspot.com/ for more interesting info.

As noted food writer Gaylor Hauser once said of it; "In this single delectable fruit are combined the protein of meat, the fat of butter (but much more wholesome!), the vitamins & minerals of green vegetables, the flavor of nuts... a six course meal!"

A creamy rich avocado is considered the world's healthiest fruit because of nutrient contents such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C & copper. I start my day with a protein shake that includes 1 FULL avocado. I LOVE my morning shake! When I get the night time munchies I go to bed so my shake will come quicker. I'm not looking forward to the day the avocado is taken out of my diet (which is coming soon, I'm sure) but for now, I will enjoy!

Avocados are a WHOLE FOOD! They have more potassium than a banana, provide all 18 amino acids & 7 essential fatty acids including Omega 3 & 6. An avocado has more protein cow's milk & more usable protein than a large steak (cooked = denatured).

Avocados are a natural FAT BURNER! Containing monosaturated fat which speeds up the basil metabolic rate. Its high fat content gives a quicker feeling of satiation (fullness) which is also very beneficial and nice first thing in the morning, right before my training.

A note on potassium (which avocados are full of!). Potassium is critical to our cardiovascular and nerve functioning, regulating the transfer of nutrients into cells and facilitating muscle energy. Potassium enhances muscle control plus the growth and health of cells particularly through its importance in waste product removal**

Healthy Snack Recipes

Below are some snack recipes suggested by, Meghan Rathwell Registered Nutritionist - don't worry they are healthy and tasty!

Date Nut Ball Recipe

½ cup pitted date ½ cup soaked walnuts (soak for 8 hours)

¾ cup oats

3 tablespoons unpasteurized or raw honey

¾ cups shredded coconut unsweetened

¼ cup raisins

¼ cup dried cranberries unsweetened

2-3 tablespoons greens powder

Extra coconut for rolling balls or sprinkling over the top of the bars (optional)

Grind oats into a meal texture in a coffee grinder. Add the rest of the ingredients, and process into a dough type mixture.For bars, press the dough into an 8×8 pan and sprinkle with coconut. Refrigerate for 1-2 hours before cutting into bars.To make energy balls, roll dough into 16 to 24 balls and roll each ball in coconut. Refrigerate for 1-2 hours.

Recipe inspired by Kim Wilson’s book Everyday Wholesome Eating…In the Raw.

Chick Pea Nibbles

2 cups cooked chickpeas

1-2 tsp. seasoning (e.g. salt & pepper, turmeric cumin, garlic, curry)

1 tbsp. oil

Preheat oven to 375° F. In a medium bowl, toss together the chickpeas and desired seasoning in the oil. Stir together well and spread out onto a large baking sheet. Bake for 45-60 minutes, flipping after 20 minutes. Let cool before serving. Makes 2 cups.

Adapted from Tanya Barnard and Sarah Kramer. How it all Vegan! Irresistible Recipes for an Animal-free Diet.

Apple Cinnamon Energy Bars (raw)

1 small apple, cored

1 cup fresh, or soaked dried dates

½ cup soaked or cooked quinoa

¼ cup ground almonds

¼ cup ground flaxseed

¼ cup hemp flour (could substitute with oat flour)

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

In a food processor, combine all the ingredients together and mix until you achieve desired consistency. You can then shape them into balls, or roll the mix and cut it into squares. Once bars dry, they become easier to handle. You can also freeze them.

Banana Bread Energy Bars (raw)

1 small banana

¾ cup fresh or soaked dried dates

½ cup popped amaranth

¼ cup chopped walnuts

¼ cup ground sesame seeds

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

Follow directions as listed above. To pop amaranth, heat, a small amount of coconut oil or butter over medium heat, just enough to cover the pan. Add a small amount of amaranth, so it forms only a single layer on the pan. Stir it to keep it from burning. As it pops you can remove it from the pan, and add more.

Above recipes from The Thrive Diet, by Brendan Brazier.

Rice Balls- Adapted from Garden of Vegan

These are great eaten cold and can also be frozen as well. They can be served on their own as a snack or with a salad for a larger meal. You can also play with the ingredients and get creative with how you prepare them. Sometimes, if the balls aren’t sticking very well, I will add some tahini to the mix.

¼ firm organic tofu, crumbled (optional)

½ cup veggie stock

2 tbsp rolled oat flakes

1 ½ tbsp tamari

½ cup chopped cilantro

1 tsp. dried basil

¼ tsp black pepper

1 stalk celery, finely chopped

1 small onion, finely chopped

1 clove garlic, finely chopped

1 ½ cups cooked rice

Preheat oven to 400° F. In a blender, blend the tofu, stock , oat flakes, tamari, cilantro until well mixed. Transfer mix to a large bowl and add the basil , pepper, celery, onion, garlic and cooked rice and mix well. Form mixture into balls . Lay on a lightly-oiled cookie sheet and bake for 20 minutes or until browned.