tag:blogger.com,1999:blog-74568254307315281282024-02-18T22:00:30.842-08:00Mindful NutritionWhat you eat matters. Quality of food and preparation matter. You can support your healing and build health with whole foods. Find out how.
www.mindfulnutrition.camindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-7456825430731528128.post-86673969942707166422015-03-15T08:06:00.000-07:002015-03-15T08:06:11.232-07:00Seedy GranolaSo many recipes for granola bars include flour and do not respect the integrity of the healthy fats. This whole food, high fibre recipe is my answer to that problem. I have made it here with only seeds so it can be sent to school but you could add nuts if you wish. It is sweetened with local raw honey from <span style="color: black;"><a href="http://www.cornectfamilyfarm.com/"><b>Cornect Family Farms.</b></a></span><br />
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<span style="font-size: x-small;"><b><span style="font-family: Arial, sans-serif;">Small
Batch</span></b><span style="font-family: Arial, sans-serif;"> <b>Regular Batch</b><o:p></o:p></span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">¼ c oats ½
c oats<o:p></o:p></span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">¼ c unsweetened coconut ½
c </span></span><span style="font-family: Arial, sans-serif; font-size: x-small;">unsweetened </span><span style="font-family: Arial, sans-serif; font-size: x-small;">coconut</span></div>
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<span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">1 tsp of coconut oil 1 ½ tsp coconut oil <o:p></o:p></span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">1/8 c sunflower seeds ¼ c sunflower seeds<o:p></o:p></span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">1/8 c pumpkin seeds ¼ c pumpkin seeds<o:p></o:p></span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">2 TBS raw honey 3-4TBS raw honey<o:p></o:p></span></span></div>
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<span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">3 TBS hemp seeds ¼ c hemp seeds<o:p></o:p></span></span></div>
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<li><span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">Place oats and coconut and coconut oil in
glass pan in a 350 degree oven and toast until golden brown. </span></span><span style="font-family: Arial, sans-serif; font-size: x-small;">Takes only a few minutes. Careful not to
burn.</span></li>
<li><span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">Remove from oven and add in pumpkin seeds and
sunflower seeds. Stir. The heat of the pan will slightly toast the seeds
without overheating.</span></span></li>
<li><span style="font-size: x-small;"><span style="font-family: Arial, sans-serif;">Add in honey. Heat of pan should allow this
to be easily incorporated into the mixture.</span><span style="font-family: Arial, sans-serif;"> </span></span></li>
<li><span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">Place this mixture in a separate bowl and
allow to cool a bit.</span></span></li>
<li><span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">You can add in hemp seeds when mixture is just
warm not hot in order to preserve the delicate fats in this seed.</span></span></li>
<li><span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">Line small loaf pan with parchment or wax
paper. Place mixture in pan. Press down evenly.</span></span></li>
<li><span style="font-family: Arial, sans-serif;"><span style="font-size: x-small;">Refrigerate.</span></span></li>
<li><span style="font-size: x-small;"><span style="font-family: Arial, sans-serif;">Cut into sma</span><span style="font-family: Arial, sans-serif;">ll 1.5" fingers when cooled. Enjoy!</span></span></li>
<li><span style="font-family: Arial, sans-serif; font-size: x-small;">Keep in refrigerator.</span></li>
</ol>
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mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-21740159025821496342015-03-15T08:05:00.003-07:002015-03-15T08:05:55.955-07:00Keeping Your Fats Healthy<div style="background-color: white; clear: none !important; color: #1a1a1a; font-family: cassiaregular; line-height: 24px; margin-bottom: 1em; margin-top: 1em; padding: 0px;">
<i>Article written for The News on February 24, 2015</i></div>
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<span style="font-family: Times, Times New Roman, serif;">I am not afraid of fats – even “Saturday” fats. I eat them every day of the week. Some of you may remember a little girl mispronouncing this fat in a commercial in the 1970s, when saturated fats and cholesterol first became vilified. As Dr. Amy Punké explained in last week’s column, cholesterol may not be the enemy it was once thought to be. The true culprit is inflammation. When it comes to inflammation, fats can work for you or against you.</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="color: #1a1a1a;">There are three categories of fats: saturated (animal fats, coconut), monounsaturated (olives, avocado) and polyunsaturated (omega6 – sunflower, sesame, omega3 – hemp, cold water fish, walnuts). All of these fats can be a component in a healthy diet. </span><span style="color: #660000;">BALANCE</span><span style="color: #1a1a1a;"> is the key word here.</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Saturated fats from animal sources contain a fatty acid called arachidonic acid. This acid is a precursor to the prostaglandin that turns on inflammation in the body. This is a natural and needed process in the body in response to injury when it is balanced out by the anti-inflammatory essential fatty acids found in sources of omega3 rich foods. Essential fatty acids are just that – essential. You must include these in your diet because the body cannot make them on its own.</span></div>
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<i><b><span style="font-family: Times, Times New Roman, serif;">When it comes to fat, quality is as important, if not more important, than quantity.</span></b></i></div>
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<span style="font-family: Times, Times New Roman, serif;">The best fats to include in your diet are those in their whole food form. Coconut, olives, avocado, nuts and seeds, meat, fish and poultry. These foods are nutrient dense and add other important components to your healthy diet.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Low fat and no fat products have replaced the fat with fillers and mostly sugar. Excess sugar in the body is turned into excess fat. These products should be avoided since excess sugar is a major player in promoting inflammation in the body.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Fatty foods should be<b> organic</b> to reduce the toxic load on our systems and prevent injury. Herbicides and pesticides as a rule are lipotrophic, meaning they adhere to fat just as they do in our own body so you cannot just wash them off.</span></div>
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<b><span style="font-family: Times, Times New Roman, serif;">When good fat goes bad...</span></b></div>
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<span style="font-family: Times, Times New Roman, serif;">Fats and oils are very sensitive to <b>air, heat, and light</b>. Overexposure to any of these three can compromise its integrity. To maintain integrity, fats and oils should be:</span></div>
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<li><span style="line-height: 24px;"><span style="font-family: Times, Times New Roman, serif;">stored in a cool dark place like the refrigerator</span></span></li>
<li><span style="line-height: 24px;"><span style="font-family: Times, Times New Roman, serif;">opened minimally</span></span></li>
<li><span style="line-height: 24px;"><span style="font-family: Times, Times New Roman, serif;">not heated beyond its capacity.</span></span></li>
</ul>
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<span style="font-family: Times, Times New Roman, serif;">Processing of fats can destroy the fats’ integrity rendering them an inflammatory agent in the diet. This would include all those colourless, tasteless clear bottled oils you see (canola, corn, soybean). Also oils that are chemically extracted like grapeseed and palm kernel. Oils should be <b>cold pressed, unrefined and be sold in a dark bottle.</b></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Trans fats are another inflammatory fat and should be avoided in the diet. How can you tell if there are trans fats in a product? Check your nutrition label. If the listed fats do not add up to the total fats in grams, then you have trans fats in that food. Ingredients that include a form of hydrogenated oil such as shortening is also an indicator.</span></div>
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<b><span style="font-family: Times, Times New Roman, serif;">Some like it hot… but most fats do not.</span></b></div>
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<span style="font-family: Times, Times New Roman, serif;">No fat is going to handle a deep frying. It’s that simple.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Medium to high heat as with sautéing and roasting, the best choices are coconut oil or ghee (clarified butter).</span></div>
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<span style="font-family: Times, Times New Roman, serif;">For low to medium heat as with baking or finishing, olive oil or butter are good choices.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">No heat, no way, so only to be used as additions to smoothies or making of salad dressings are hemp, flax, walnut, sunflower.</span></div>
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<span style="font-family: Times, Times New Roman, serif;"> <span style="line-height: 24px;"><b>Fun fat facts:</b></span></span></div>
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<ul>
<li><span style="line-height: 24px;"><span style="font-family: Times, Times New Roman, serif;">Local grass fed beef is higher in omega 3s than industrial grain feed beef.</span></span></li>
<li><span style="line-height: 24px;"><span style="font-family: Times, Times New Roman, serif;">Dark leafy greens and sea vegetables are a good source of omega3s.</span></span></li>
<li><span style="line-height: 24px;"><span style="font-family: Times, Times New Roman, serif;">Omega6 fatty acids can turn off inflammation if there are plenty of omega3s in diet. They can turn it on if too much arachidonic acid is present.</span></span></li>
<li><span style="line-height: 24px;"><span style="font-family: Times, Times New Roman, serif;">Including fats with our greens help us absorb both the calcium and vitamin A that are present.</span></span></li>
<li><span style="line-height: 24px;"><span style="font-family: Times, Times New Roman, serif;">High smoke points can be created through refinement and processing.</span></span></li>
</ul>
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<i><span style="color: #660000; font-family: Times, Times New Roman, serif;">Chronic inflammation is the root of so much dis-ease. So as I tell my clients regularly, make your plate work for you. </span></i></div>
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<i><span style="color: #660000; font-family: Times, Times New Roman, serif;">Keep your foods whole and keep the quality high. </span></i></div>
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<i><span style="color: #660000; font-family: Times, Times New Roman, serif;">Feast for life.</span></i></div>
mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-92002901968968254792015-02-02T06:09:00.003-08:002015-03-15T07:00:05.827-07:00EGGS BENNY<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Sometimes when you read a recipe you think it sounds good. Well, when I actually tasted this one. </span></div>
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<span style="font-family: Verdana, sans-serif;">Wow. Better than I imagined.</span></div>
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<span style="font-family: Verdana, sans-serif;">This one is staying on my menu.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3dLQMZ2bm38fSIzz814HaBE7njMoOxjbBLuiShcbrLi-L8Ey6dKsuje6gOr6k2tKXbqIilhtjBeoka1Ll8UPQKWaWDS_OkUH3tkB46wFmJzLvh5-AMFMlXuLENvD1zdCWtovj2TWCOPA/s1600/Eggs+benny+cut.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3dLQMZ2bm38fSIzz814HaBE7njMoOxjbBLuiShcbrLi-L8Ey6dKsuje6gOr6k2tKXbqIilhtjBeoka1Ll8UPQKWaWDS_OkUH3tkB46wFmJzLvh5-AMFMlXuLENvD1zdCWtovj2TWCOPA/s1600/Eggs+benny+cut.jpg" height="640" width="634" /></a></div>
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<b><span style="font-family: Verdana, sans-serif;"><i>Eggs Benny is one of my favourite breakfast treats though I don't get very excited at all over the processed English muffin that often is at its foundation. Many find making hollandaise sauce fussy. This recipe is simple and nutrient dense. Once the sauce is made it is quick enough for any day of the week not just Sunday brunch.</i></span></b><br />
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<b><i>Ingredients</i></b><br />
1 Portobello mushroom per person sauteed to warm<br />
Fresh spinach chopped<br />
1 Poached egg per person<br />
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<b><i>Sauce</i></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqokbV5nkOxlDrHMFFFRwLwnwMjKFjTrx_a8gB610q8jgrbW0naJOGxA-4UpvPktxG_tfqvnV1vf46cVL3y983Z1oD87tG8nb51m-cBUd1VTo2f522GqH_7reGv4HjpnmNT-H5SGtXBHQ/s1600/IMG_0255.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqokbV5nkOxlDrHMFFFRwLwnwMjKFjTrx_a8gB610q8jgrbW0naJOGxA-4UpvPktxG_tfqvnV1vf46cVL3y983Z1oD87tG8nb51m-cBUd1VTo2f522GqH_7reGv4HjpnmNT-H5SGtXBHQ/s1600/IMG_0255.JPG" height="320" width="240" /></a></div>
1 medium onion (I used a white onion)<br />
1 Tbs ghee or coconut oil<br />
Juice of 1 lemon<br />
1/4 tsp dry mustard<br />
1/4 tsp turmeric<br />
Pinch of sea salt<br />
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Thinly slice the onions into rings. Heat ghee in fry pan. Add onions and allow to caramelize on medium heat. Once done, place onions and remaining ingredients in a blender and process til creamy.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheWGGQ95WnsbxVF6RS7Gfjttga8Dve3IMOzaSgQXjZaex4GcBSCvdkCpslajnXUyzURGHsaX1RsXBkn1UkYiB4cFLWqYrO3u46nG5odmWSwgelgHlsr41mQue2SrWjbOe8BNMAM5kthIU/s1600/Eggs+benny.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheWGGQ95WnsbxVF6RS7Gfjttga8Dve3IMOzaSgQXjZaex4GcBSCvdkCpslajnXUyzURGHsaX1RsXBkn1UkYiB4cFLWqYrO3u46nG5odmWSwgelgHlsr41mQue2SrWjbOe8BNMAM5kthIU/s1600/Eggs+benny.jpg" height="320" width="272" /></a><b><i>Assembly</i></b><br />
Lay warm portobello on plate<br />
Layer chopped fresh spinach<br />
Place poached egg on top<br />
Spoon sauce over egg<br />
Sprinkle with paprika (optional)<br />
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<b><span style="font-family: Verdana, sans-serif;">Enjoy!</span></b><br />
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mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-74328501151454012512014-12-29T18:09:00.000-08:002014-12-29T18:09:39.025-08:00FINDING CENTRE<div class="MsoNormal">
<span style="font-size: 18.0pt; line-height: 115%;">It’s that
time again when we are either making or avoiding New Year’s Resolutions. So
often we set a list of a remote goals or ideals that we strive to meet. This
very idea of trying to become something removed from us is exactly what sets us
up for failure. Instead I suggest we take this time to discover the perfection
already found within us.<o:p></o:p></span></div>
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<span style="font-size: 18pt; line-height: 115%;">Winter
Solstice saw the sun cross the line and promises the coming light. It is a time
of new beginnings. We more often associate new beginnings with spring but fail
to recognize that the spring produces the fruit of what has begun now.</span><span style="font-size: 18pt; line-height: 115%;"> </span><span style="font-size: 18pt; line-height: 115%;">The activity that is found deep within that
emerges on the surface as the abundant spring light warms the earth.</span></div>
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<span style="font-size: 18.0pt; line-height: 115%;">So as 2014 seamlessly
becomes a new year. I ask you to consider, to explore, what is at your centre.
It is not our job to become a societal ideal but rather to become ourselves. Do
you know or can you feel who that is? Is it buried under to-do lists, excess
weight, pain, loneliness or fear? Are you ready to nurture yourself over the
next few months to allow who you really are to emerge along with the light?<o:p></o:p></span></div>
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<span style="font-size: 18.0pt; line-height: 115%;">During our
time of hibernation over the winter months is the perfect time to look inward.
Support growth physically and emotionally.
I know you already know the tools that are available to you. Every blog
and advertisement will be telling you to meditate, do yoga, exercise, eat well
and so on. I ask that you create your regime based on centre and not some remote
goal. Create joy. This is the compass
that lets you know you are on the right path. A path that is supportive of your
transformation, your emergence.<o:p></o:p></span></div>
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<span style="font-size: 18.0pt; line-height: 115%;">I look forward to supporting many of you on this journey towards centre in the new year. May 2015 bring you great joy and abundant health.</span></div>
mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-10885148771690644372014-12-16T08:10:00.001-08:002014-12-16T08:10:42.402-08:00A little slaw to offset the richness of the season. <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis6qfbfP7_EasLo1HMRoeK_xqQEx0jCEh-cp1VT-GalLLDFhMIVPsqjYBJ4qAk6LPjrfYX4a0o_NJMrGqyJrDYlJqC7avqbFrAvWieQQkmRt8WV_b__Sd9WTxQ76YQHyBwFVLii8tW-8g/s1600/purple+cabbage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis6qfbfP7_EasLo1HMRoeK_xqQEx0jCEh-cp1VT-GalLLDFhMIVPsqjYBJ4qAk6LPjrfYX4a0o_NJMrGqyJrDYlJqC7avqbFrAvWieQQkmRt8WV_b__Sd9WTxQ76YQHyBwFVLii8tW-8g/s1600/purple+cabbage.jpg" height="640" width="563" /></a></div>
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<span style="font-size: large;">Many of the foods we like to indulge in over the holidays tend to be heavy and rich. A slaw on the side can be the prefect way to balance out all that creamy goodness. <i><b>We all like
a little crunch</b></i> and there is nothing like cabbage and carrot to fit that bill
in the veggie world. But this crunch
packs a healthy punch. This slaw is
loaded with <b>fibre, vitamin A, C and calcium</b>. Purple cabbage and kale especially are noted for <b><i>phytonutrients associated with cancer prevention</i></b>. With a dressing touting lots of
healthy fat and anti inflammatory herbs, you can’t go wrong. Oh and it's pretty too.</span></div>
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<br /></div>
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<span style="font-size: large;"><b>Slaw:</b></span></div>
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Combine in large bowl</div>
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</div>
<ul>
<li>1 medium purple cabbage, shredded</li>
<li>3-4 carrots, grated</li>
<li>3 kale leaves, stems removed and chopped fine.</li>
</ul>
<br />
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<o:p> </o:p><b style="font-size: x-large;">Dressing:</b></div>
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In a blender, place the following items. Blend
until smooth. </div>
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</div>
<ul>
<li>1 avocado</li>
<li>½-1 c cilantro including stems</li>
<li>½ c organic coconut milk</li>
<li>Juice of one lime</li>
<li>2 Tbs raw apple cider vinegar</li>
<li>2 Tbs raw local honey</li>
<li>1 Tbs of minced fresh ginger</li>
<li>Pinch of sea salt</li>
<li>Pinch of cayenne (optional)</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_wxUuChd4atRZBMeQZbHdbvxEGJ5v9UXoxdnM7SdZeG5Fzi_e0QRuONStFTfEZr3CyQgmPXHqSPAw1GmGLb23J07iNO8qABnxm8ULH5GYN6yB3be4uyQe5Ccz67EREPEjguNQRnO-JP8/s1600/IMG_0039.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_wxUuChd4atRZBMeQZbHdbvxEGJ5v9UXoxdnM7SdZeG5Fzi_e0QRuONStFTfEZr3CyQgmPXHqSPAw1GmGLb23J07iNO8qABnxm8ULH5GYN6yB3be4uyQe5Ccz67EREPEjguNQRnO-JP8/s1600/IMG_0039.JPG" height="467" width="640" /></a></div>
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mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-23393503816847779122014-12-02T15:09:00.000-08:002014-12-02T15:09:13.972-08:00Tis The Season To Be Merry<div class="MsoNormal">
<span style="color: #990000; font-family: Trebuchet MS, sans-serif; font-size: large;"><i>Christmas is a time for feasting. When the love and celebration of friends and family is traditionally expressed with food and drink. Though much of what we eat this time of year is not recommended in a healthy diet, it doesn't all have to be processed and nutritionally deficient. </i></span><br />
<span style="color: #990000; font-family: Trebuchet MS, sans-serif; font-size: large;"><i><br /></i></span>
<span style="color: #990000; font-family: Trebuchet MS, sans-serif; font-size: large;"><i>Here is a simple Christmas cookie that has lots of fiber, plenty of protein, healthy fats AND tastes great. The perfect treat all year round but can be made to look just as fun and festive as many of the other treats at the party. It is also simple and fast giving more time to enjoy the season.</i></span><br />
<span style="color: #990000; font-family: Trebuchet MS, sans-serif; font-size: large;"><i><br /></i></span>
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<span style="color: #990000; font-family: Trebuchet MS, sans-serif; font-size: large;"><i><br /></i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEbAXbR2JCwNOwmBOgl6f81DHdSOQK6nkkHHhrsvRif_oKRii84leVVrs3S8DdLF0Mkhr3Zp2CJmpNxSxS_ISUFPOXPRxUi-Yfi_pnYHBqKp1EcXqGZbpTSiU1MdU0SkH21RczWg91tLM/s1600/IMG_0030.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEbAXbR2JCwNOwmBOgl6f81DHdSOQK6nkkHHhrsvRif_oKRii84leVVrs3S8DdLF0Mkhr3Zp2CJmpNxSxS_ISUFPOXPRxUi-Yfi_pnYHBqKp1EcXqGZbpTSiU1MdU0SkH21RczWg91tLM/s1600/IMG_0030.JPG" height="640" width="480" /></a></div>
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<span style="color: #38761d; font-size: large;">No Bake Christmas Balls</span></div>
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<span style="color: #38761d;">Makes 12-15 balls</span></div>
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<span style="color: #38761d; font-size: large;"><br /></span></div>
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<span style="color: #38761d; font-size: large;">Basic:</span></div>
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<span style="color: #38761d; font-size: large;"> 1 c medjool dates</span></div>
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<span style="color: #38761d; font-size: large;"> ½ c oats</span></div>
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<span style="color: #38761d; font-size: large;"> ½ c organic
unsweetened coconut</span></div>
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<span style="color: #38761d; font-size: large;"> ½ c raw organic walnuts</span></div>
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<span style="color: #38761d;"><span style="font-size: large;"> </span><span style="font-size: large;">2 Tbsp organic peanut butter</span></span></div>
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<span style="font-size: large;"><span style="color: #38761d;"> </span></span><span style="color: #38761d; font-size: large;">pinch of Himalayan sea salt</span></div>
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<br /></div>
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<span style="color: #38761d; font-size: large;">Optional Add-ins:</span></div>
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<span style="color: #38761d;"><span style="font-size: large;"> </span><span style="font-size: large;">Organic
dried fruit</span></span></div>
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<span style="color: #38761d; font-size: large;"> Organic 70%+ dark chocolate chunks</span></div>
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<o:p><span style="color: #38761d; font-size: large;"><br /></span></o:p></div>
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<o:p><span style="color: #38761d; font-size: large;">Directions:</span></o:p></div>
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<span style="color: #38761d; font-size: large;"><br /></span></div>
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<span style="color: #38761d; font-size: large;">1. Put pitted dates in food processor and blend until small. </span></div>
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<span style="color: #38761d; font-size: large;">2. Add in walnuts and pulse until finely chopped.</span></div>
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<span style="color: #38761d; font-size: large;">3. Add remainder of ingredients one at a time and process until mixed well. </span></div>
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<span style="font-size: large;"><span style="color: #38761d;">4. Hand roll into small balls.</span></span></div>
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<span style="font-size: large;"><span style="color: #38761d;">5. You may roll balls to cover in </span></span><span style="color: #38761d; font-size: large;">coconut </span><span style="font-size: large;"><span style="color: #38761d;">or </span></span><span style="color: #38761d; font-size: large;">hemp seed</span><span style="color: #38761d; font-size: large;"> if desired. </span></div>
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<span style="font-size: large;"><span style="color: #38761d;">6. Place in air tight container and
refrigerate.</span></span></div>
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<br /></div>
<div class="MsoNormal">
<o:p><span style="color: #990000; font-size: large;"><i>*Feel free to personalize. This recipe is just a template. As long as it sticks together and tastes good your are good to go. Substitute the walnuts for any other nut or seed as well as the peanut butter for another nut or seed butter. Make it your own.</i></span></o:p></div>
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mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-23285992856593894212014-11-09T11:49:00.000-08:002014-11-09T11:49:31.506-08:00Pleasingly Pureed: Leek, cauliflower, potato soup.<span style="font-size: large;"><i>I don't know about you but I love a pureed soup. This one was inspired yet again by the market's bounty. It is simple in prep as well as flavours. I was going to take a lovely picture with green onions as a garnish but my stomach had other ideas after coming in from a crisp morning of yard work.</i></span><br />
<span style="font-size: large;"><i><br /></i></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9KpTstlQeYYxrYQK59fuvsZquZ2XKLrtast6QuDdHxtM1dTYRggbNglqO1i0NtszE1cMDeLJasn_8kmti5nkjT2TxDsrpTXBZFlC_pPV-tHde5I6KtZnL4lM-k5qq35TM642UepB54qc/s1600/IMG_0432.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9KpTstlQeYYxrYQK59fuvsZquZ2XKLrtast6QuDdHxtM1dTYRggbNglqO1i0NtszE1cMDeLJasn_8kmti5nkjT2TxDsrpTXBZFlC_pPV-tHde5I6KtZnL4lM-k5qq35TM642UepB54qc/s1600/IMG_0432.JPG" height="480" width="640" /></a></div>
<br />
<span style="font-size: large;">Leek, Cauliflower, Potato Soup</span><br />
<br />
1 white or yellow onion, chopped<br />
3-5 cloves of garlic, chopped<br />
2 TBS of ghee or coconut oil<br />
1 medium head of cauliflower chopped<br />
3 potatoes peeled and chopped<br />
3 leeks, white ends chopped<br />
4 cups of stalk<br />
3 TBS or roughly 1/2 fresh squeezed lemon<br />
pinch of traditionally harvested sea salt<br />
generous amount of fresh ground pepper<br />
<br />
<br />
<ol>
<li>Chop the leeks and put in bowl and cover with cold water to remove any sediment. Just lift out the floating leeks when ready to add to pot. Leaving water and sediment behind.</li>
<li>In a good sized soup pot add the ghee, leeks, onions and garlic and saute til onions are translucent and beginning to caramelize. Careful not to burn the garlic.</li>
<li>Add in the potatoes and cauliflower. Stir to coat in onion mixture and oil.</li>
<li>Add in the stock. <a href="http://mindfulmeals.blogspot.ca/2014/11/its-time-to-stock-up.html">Homemade</a> is always recommended but you may use either veggie or chicken stalk here. Just check your ingredients list to make sure it is without sugar and additives like MSG.</li>
<li>Bring mixture to boil and let simmer until potatoes and cauliflower are soft.</li>
<li>Puree with a stick blender, regular blender or food processor until smooth.</li>
<li>Stir in fresh lemon.</li>
<li>Add salt and pepper to taste.</li>
</ol>
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<br />
<br />mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-35073086180294179472014-11-09T11:43:00.002-08:002014-11-09T11:43:52.131-08:00It's time to stock up<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><i>About a month ago I was asked to be a guest columnist for Dr Amy Punke, ND in The News. Here I shared my recipe and thoughts on making homemade stock.</i></span></span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><i><br /></i></span></span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It's time to stock up</span></div>
<b id="docs-internal-guid-9f74f5e4-9611-2a42-878b-bb5a9318e421" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The leaves are turning; there is a chill in the air and its time to trade in your smoothies and salads for some warming soups and stews. It is important to eat for the seasons if you are aiming for optimal health or if you are trying to regain health. We want to work with the body’s processes, not against them. In Nova Scotia, come October, our bodies are living in a cool and damp environment so we need to keep warm. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A staple this time of year has to be stock. Whether it is bone broth or veggie broth, there is so much you can do with it. Stock gets overlooked sometimes but it teaming with nutrients. Not unlike the green juices and smoothies of the warmer seasons, stock is hydrating and easily absorbed. Even better then its summer counterparts, with stock there are no blood sugar spikes to manage. It makes a good supplement for those with digestive issues or the elderly.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You can drink stock alone like a tea, use as a soup base, use it to flavour your grain dishes or use instead of oils to sauté your veggies for a stir fry. It is convenient to have on hand for a fast meal. Just heat it up and pour it over the same ingredients you would have put in that summer salad or whiz it up with some greens and veg for a warm soup on the go. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As usual there are quality issues when buying stock. Many of them are full of msg, salt and sugar – yes, sugar! So read your ingredients! Or for an easy remedy, make your own. There is nothing simpler to make in your own kitchen than stock. It can be as little as three ingredients. Mirepoix is the french term for the three basic aromatic flavours: celery, onions and carrots. These three ingredients are the basis of a good stock and the sky is the limit from there. Throw in what you have and what you like. Here’s mine:</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Basic Broth</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In large pot, place the following roughly chopped vegetables:</span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 carrots</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 celery stocks</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 medium onion</span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 inch ginger</span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5 garlic cloves</span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 small piece of dulse</span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp turmeric</span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tsp cumin</span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">bunch of cilantro</span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cover with 3 litres of water and bring to boil. Let simmer for 2 hours. Strain. </span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Broth will keep in fridge for 4 days and freezes well.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Luckily for us the earth readily provides us with all that we need for optimal health just as we need it. Harvest time is so exciting for me as I am overwhelmed with the abundance right here on our doorsteps. Grab all that there is and stock up on what you can. Harness all that delicious healing energy.</span></div>
<br /><span style="font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Annabelle Cameron, RHN, Mindful Nutrition, Whole Self Wellness Centre 902 759 1676 www.mindfulnutrition.ca</span>mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-80358302315116666322014-10-29T11:49:00.001-07:002014-10-29T11:49:52.614-07:00Maple Caramel Corn<br />
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<span style="color: #783f04;"><b>Halloween is coming and the trash train will roll in with all its processed glory. If you would like to feel a little better about what you are dishing out to the goblins, here is a more wholesome yet yummy treat. </b></span></div>
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<span style="color: #783f04;"><b><br /></b></span></div>
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<span style="color: #783f04;"><b>When making popcorn, I choose organic and therefore non - GMO popping corn and I air pop it. You can also pop on the stove if you do not have an air popper. Just avoid at all cost the packaged microwave versions. They are laced with rancid oils and often many other unsavory ingredients. </b></span></div>
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<span style="color: #783f04;"><b><br /></b></span></div>
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<span style="color: #783f04;"><b>You may not recognize the dressed up characters at your door but you should recognize the ingredients in your food.</b></span></div>
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<b style="background-color: white; color: #222222; font-size: 13px; line-height: 18.4799995422363px;"><span style="font-family: inherit;"><b><br /></b></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieypznFgKlsWEn1Alhok5UzX233I37vIkwmfvauEjQdvQQVr5_ADBw5E6U-9zJOxMnP8ZpDid4RPzrqYNleRhm3Q44Plc-jx1T7RZXdg07H81iOiKS6CcPLy8EDySn6pvR1NIK38R8JK0/s1600/photo+(1).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieypznFgKlsWEn1Alhok5UzX233I37vIkwmfvauEjQdvQQVr5_ADBw5E6U-9zJOxMnP8ZpDid4RPzrqYNleRhm3Q44Plc-jx1T7RZXdg07H81iOiKS6CcPLy8EDySn6pvR1NIK38R8JK0/s1600/photo+(1).JPG" height="316" width="320" /></a><b style="background-color: white; line-height: 18.4799995422363px;"><span style="color: orange; font-family: inherit;"><b>Caramel Topping</b></span></b></div>
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<b style="background-color: white; line-height: 18.4799995422363px;"><span style="color: orange; font-family: inherit;"><b> 1/2 cup virgin coconut oil or butter</b></span></b></div>
<b style="background-color: white; line-height: 18.4799995422363px;"><span style="color: orange;"><div style="text-align: left;">
<b style="line-height: 18.4799995422363px;"><span style="font-family: inherit;"><b> 1 cup maple syrup</b></span></b></div>
<span style="font-family: inherit;"><div style="text-align: left;">
<b style="line-height: 18.4799995422363px;"><span style="font-family: inherit;"><b> Dash of sea salt</b></span></b></div>
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<ul>
<li><b style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, sans-serif; line-height: 18.4799995422363px;"><span class="Apple-style-span" style="font-weight: normal;"><b style="line-height: 18.4799995422363px;"><span class="Apple-style-span" style="font-weight: normal;"><span style="color: #783f04;">Preheat oven to 325 degrees F.</span></span></b></span></b></li>
<li><b style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, sans-serif; line-height: 18.4799995422363px;"><span class="Apple-style-span" style="font-weight: normal;"><span style="color: #783f04;">In a small to medium saucepan heat the coconut oil or butter, maple syrup, and a few dashes sea salt over medium heat.</span></span></b></li>
<li><b style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, sans-serif; line-height: 18.4799995422363px;"><span class="Apple-style-span" style="font-weight: normal;"><span style="color: #783f04;">Once small bubbles form begin timing for 4 to 5 minutes. Cook, whisking occasionally until thickened and foamy. </span></span></b></li>
<li><b style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, sans-serif; line-height: 18.4799995422363px;"><span class="Apple-style-span" style="font-weight: normal;"><span style="color: #783f04;">Quickly pour over popcorn in bowls and toss together using two large spoons. </span></span></b></li>
<li><b style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, sans-serif; line-height: 18.4799995422363px;"><span class="Apple-style-span" style="font-weight: normal;"><span style="color: #783f04;">Spread into two shallow baking pans or cookie sheets and place in the oven.</span></span></b></li>
<li><b style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, sans-serif; line-height: 18.4799995422363px;"><span class="Apple-style-span" style="font-weight: normal;"><span style="color: #783f04;">Bake for 10 minutes stirring half way through. </span></span></b></li>
<li><b style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, sans-serif; line-height: 18.4799995422363px;"><span class="Apple-style-span" style="font-weight: normal;"><span style="color: #783f04;">Let cool completely. Caramel corn will crisp up as it cools. </span></span></b></li>
<li><b style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, sans-serif; line-height: 18.4799995422363px;"><span style="color: #783f04;"><span class="Apple-style-span" style="font-weight: normal;">Store in a tightly sealed container once completely cooled to keep it crisp.</span> </span></b></li>
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<b style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 13px; line-height: 18.4799995422363px;"><span class="Apple-style-span" style="font-size: xx-small;"><span style="color: #783f04;">Source: www.NourishingMeals.com</span></span></b><br />
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<b style="background-color: white; color: #222222; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 13px; line-height: 18.4799995422363px;"><b><br /></b></b>mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-62434807633445426412014-10-26T18:48:00.001-07:002014-10-26T18:48:46.992-07:00Cozy up with a Coconut Curry <i><span style="font-size: large;">When the weather starts to turn and the leaves begin to fall we naturally start to crave something warm in our bellies. This is a great way to use some those tomatoes your grew and some of the other local in season vegetables that feed the body and the soul.</span></i><br />
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<span style="color: orange; font-size: large;"><b>Coconut Curry</b></span><br />
<span style="color: orange;"><br /></span>
<span style="color: orange;">1 medium onion</span><br />
<span style="color: orange;">3 large cloves of garlic chopped</span><br />
<span style="color: orange;">1x1 inch chunk of ginger minced</span><br />
<span style="color: orange;">2 Tbs of coconut oil or ghee</span><br />
<span style="color: orange;">2 tsp cumin</span><br />
<span style="color: orange;">2 tsp curry powder</span><br />
<span style="color: orange;">1/2 tsp of cayenne</span><br />
<span style="color: orange;">1 can of organic coconut milk</span><br />
<span style="color: orange;">1 medium cauliflower, chopped</span><br />
<span style="color: orange;">1 can of whole organic tomatoes or fresh tomatoes</span><br />
<span style="color: orange;">bunch of green beans, trimmed and chopped</span><br />
<span style="color: orange;"><br /></span>
<span style="color: orange;">In large pan, saute in coconut oil, onions, garlic and ginger until onions are translucent.</span><br />
<span style="color: orange;">Add in cumin, curry and cayenne.</span><br />
<span style="color: orange;">Add in cauliflower and coat with spice onion mixture. </span><br />
<span style="color: orange;">Add coconut milk, tomatoes and green beans.</span><br />
<span style="color: orange;">Cover and let simmer until cauliflower is soft and flavours have melded.</span><br />
<span style="color: orange;"><br /></span>
<span style="color: orange;">Enjoy over rice, millet or quinoa.</span><br />
<span style="color: orange;"><br /></span>
<span style="color: orange;">Don't be afraid to substitute the veg that you have on hand. </span><br />
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<br />mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-27799053373417297782014-10-09T07:26:00.000-07:002014-10-09T07:26:58.547-07:00Delectable Dessert - No Added Sugar<div>
<span style="font-size: large;">After hosting the screening of FED UP!, the documentary that exposes how much sugar we consume and the damage it causes. I thought it would be a good idea to share a dessert that is more than delish and has no added sugar. A way to transition from processed sweet treats. The sweet in this creamy mousse comes from dates. A naturally sweet and high fibre fruit. Unlike sugar, dates are nutrient dense (rich in B vitamins, iron, copper, potassium and magnesium) so have something to offer as opposed to robbing your body of its precious minerals. Here it is paired with some healthy fats in the avocado and coconut. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Whole food sweeteners are always the better choice if you are going to have a treat. </span></div>
<span style="font-size: large;"><b><br /><span style="color: #6aa84f;">Avocado Chocolate Mousse Recipe</span></b></span><br />
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<span style="font-size: large;">Ingredients<br />2 medium sized ripe avocados<br />1/3 cup raw cacao powder, or more to taste<br />5 fresh dates, pitted and roughly chopped<br />1/4 cup coconut milk, nut milk or filtered water (I use coconut milk)<br />1tsp natural vanilla extract or pure vanilla bean powder<br />A pinch of unrefined sea salt<br /><br />Optional: Dried coconut, grated dark chocolate or berries to serve<br /><br />Method<br />1. Soak the dates in the milk or water for 10-30 minutes to soften. In a blender, add the avocado flesh, dates, milk, vanilla and salt and cacao powder. Blend until smooth. You may need a little more liquid to facilitate blending and scrape down the sides of the jug a few times.<br />2. Adjust ingredients to taste, adding more cacao powder if it needs it. Serve and garnish with your choice of toppings.</span><br />
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This recipe is sourced from the <a href="http://www.foodmatters.tv/dvds/food-matters-the-recipe-book">Food Matters Recipe Book</a>mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-60655190859286441892014-10-05T16:39:00.001-07:002014-10-05T16:39:25.728-07:00Warm Thanksgiving Salad<span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; line-height: 19.2000007629395px;"><span style="color: #b45f06;"><b>This is a hearty salad bursting with flavour. It is a meal in and of itself. The dressing is taken from one of fellow RHN, Selah Koile's creations. It is fall and Thanksgiving in a bowl. Enjoy!</b></span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgebHIjKivIfkswp2phdwHLgxKYgIr10mB0HwFjjQU8phztr9jECrBHCUPSletaXbr2UR3fWqjzyxZ1aE1uxKYKZWduTZyVofPb5Jm2p7bsfEzOmDVP1iSUjBZkPwkrneFq__B50ykDQCY/s1600/photo+(9).JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgebHIjKivIfkswp2phdwHLgxKYgIr10mB0HwFjjQU8phztr9jECrBHCUPSletaXbr2UR3fWqjzyxZ1aE1uxKYKZWduTZyVofPb5Jm2p7bsfEzOmDVP1iSUjBZkPwkrneFq__B50ykDQCY/s1600/photo+(9).JPG" height="400" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #660000;">Warm Thanksgiving Salad</span></td></tr>
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<span style="color: #444444; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.2000007629395px;"><br /></span></span>
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.2000007629395px;">4 cups chopped greens of choice (I used romaine and spinach)</span></span><br />
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.2000007629395px;">2 medium sweet potatoes pealed and chopped</span></span><br />
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.2000007629395px;">1 head of </span><span style="font-size: 14px; line-height: 19.2000007629395px;">broccoli</span></span><br />
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="font-size: 14px; line-height: 19.2000007629395px;">1 lrg. apple, chopped</span></span><br />
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="font-size: 14px; line-height: 19.2000007629395px;">1 c pecans</span></span><br />
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="font-size: 14px; line-height: 19.2000007629395px;">1 cup whole cranberries, fresh or frozen.</span></span><br />
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="background-color: white;"><span style="font-size: 14px; line-height: 19.2000007629395px;">1 cup (or half can) of black beans (i use Eden Organic)</span></span></span><br />
<span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;"><span style="color: #666666;">1 medium-large onion sliced into half moons</span></span><br />
<span style="color: #666666;"><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;">2 heaping tablespoons of minced garlic</span><br style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;" /><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;">2 tbsp ghee (or coconut oil)</span><br style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;" /><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;">2 tsp dry rosemary</span><br style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;" /><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;">2 tsp fennel seeds</span><br style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;" /><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;">¼ tsp chili flakes</span><br style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;" /><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;">½ tsp sea salt</span></span><br />
<span style="color: #666666;"><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;">3 tbsp raw apple cider vinegar</span><br style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;" /><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;">3 tbsp maple syrup</span></span><br />
<span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;"><span style="color: #666666;"><br /></span></span>
<span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.2000007629395px;"><span style="color: #666666;"><b>1</b>. Fill bowl with a base of greens - I used a mix of romaine and spinach chopped to bite sized pieces. </span></span><br />
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.2000007629395px;"><br /></span></span>
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.2000007629395px;"><b>2</b>. Warm dressing:</span></span><br />
<span style="color: #666666;"><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.2000007629395px;">In a large pan, saute onions, garlic, spices and sea salt in </span><span style="background-color: white;"><span style="font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="font-size: 14px; line-height: 19.2000007629395px;">2 tbsp of ghee until onions are soft. Then </span></span></span><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.2000007629395px;">add the apple cider vinegar and let simmer for about 5 minutes. Add the maple syrup and let simmer for another few minutes Mixture will thicken slightly. At this point add in pecans and cranberries to warm.</span></span><br />
<span style="color: #666666;"><br /></span>
<span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;"><div>
<span style="color: #666666;"><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;"><b>3</b>. Meanwhile s</span><span style="line-height: 19.2000007629395px;">team:</span></span></div>
</span><br />
<ul>
<li><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.2000007629395px;"><span style="color: #666666;">sweet potato, cubed</span></span></li>
<li><span style="font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.2000007629395px;"><span style="color: #666666;">broccoli, bit sized</span></span></li>
<li><span style="background-color: white; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.2000007629395px;"><span style="color: #666666;">cooked black beans (steamed just to heat through)</span></span></li>
</ul>
<br />
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.2000007629395px;"><b>4</b>. Add the steamed vegetables over the greens and dress with onion, cranberry, pecan mixture. Top all this with chopped apple.</span></span><div>
<span style="color: #666666; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="font-size: 14px; line-height: 19.2000007629395px;"><br /></span></span></div>
<div>
<span style="font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="font-size: 14px; line-height: 19.2000007629395px;"><span style="color: #666666;"><b>5</b>. Take a moment to give thanks for natures healing harvest. </span></span></span><span style="color: #444444; font-family: Open Sans, Helvetica, Arial, sans-serif;"><span style="background-color: white; font-size: 14px; line-height: 19.2000007629395px;"><br /></span></span>
<br style="background-color: white; color: #444444; font-family: 'Open Sans', Helvetica, Arial, sans-serif; font-size: 14.3999996185303px; line-height: 19.2000007629395px;" /></div>
mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-42256748583269032202014-09-15T08:28:00.002-07:002014-09-15T08:28:48.109-07:00Barometers of Balance<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid5JN8UZKczbry7UWCYL2rLZdA9tH-L7A4ONVDoFSE5OLRTL2WaBoNv6LSt4ms-HtzVbkWHZq2HyLj7T96R41jJNrGN3ZIXIXM8HSwsO6-KvgGJpyF5R5v1c-I-ppEudfS6GlPxN-iWEI/s1600/barometer2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid5JN8UZKczbry7UWCYL2rLZdA9tH-L7A4ONVDoFSE5OLRTL2WaBoNv6LSt4ms-HtzVbkWHZq2HyLj7T96R41jJNrGN3ZIXIXM8HSwsO6-KvgGJpyF5R5v1c-I-ppEudfS6GlPxN-iWEI/s1600/barometer2.jpg" height="200" width="145" /></a><span style="font-family: Georgia, Times New Roman, serif;">Balance is a word you hear often in
wellness topics. We are told we need to create balance in our lives. This is true
but often we don’t take the time to assess if we are out of balance. <span style="color: #38761d;"><span style="font-size: large;">Do you
recognize the signs of imbalance within you?</span> </span>There are many signs, you could
argue any symptom you are having is a sign. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<div class="MsoNormal">
<span lang="EN-CA"><span style="font-family: Georgia, Times New Roman, serif;">Here I present three common barometers of
balance. The following common issues suggest you need to take the time and
explore the causes behind these symptoms. This is a <span style="color: #38761d; font-size: large;">key tool for disease prevention</span>.
If left unchecked, often lead to chronic diseases which take much more time and
effort to return to balance. </span></span></div>
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<br /></div>
<div class="MsoNormal">
<b><span style="color: #b45f06; font-family: Georgia, Times New Roman, serif; font-size: x-large;">1. Digestion</span></b></div>
<div class="MsoNormal">
<span lang="EN-CA"><span style="font-family: Georgia, Times New Roman, serif;">Definitely number one for a Holistic
Nutrition Consultant! There is no better
barometer on health than the state of your digestion. It speaks to your ability
to ingest, breakdown, integrate nutrients and eliminate waste. <span style="font-size: large;">You should have
a bowel movement daily and preferably more than once</span>. You should feel like
eating, be able to eat without discomfort and feel energized by your meal. Obviously
we are talking about food but not exclusively. <b>You ability to digest your life
happenings will also show up in your intestinal tract.</b></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA"><span style="font-family: Georgia, Times New Roman, serif;">Signs of imbalance include: gas, bloating,
belching, reflux, diarrhea, constipation but also low energy, mood issues,
weight issues, hormone imbalances, skin issues, allergies and more.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA"><b><span style="color: #b45f06; font-family: Georgia, Times New Roman, serif; font-size: x-large;">2. Sleep</span></b></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><span lang="EN-CA">We need sleep. It is not a luxury. It is
necessary for organ rejuvenation and detoxification. We are individual in our
needs but as we know the average need is about 8 hours a night and should begin
before </span><st1:time hour="23" minute="0"><span lang="EN-CA">11pm</span></st1:time><span lang="EN-CA">. You should go to sleep and stay asleep. You should get up feeling
<span style="font-size: large;">rested and refreshed</span>. I know this sounds like an urban myth but it is true and
possible. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA"><span style="font-family: Georgia, Times New Roman, serif;">Imbalance here can lead to mood, focus,
weight, hormone issues as well as undermine any healing process your body is
trying to perform.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA"><b><span style="color: #b45f06; font-family: Georgia, Times New Roman, serif; font-size: x-large;">3. Pain</span></b></span></div>
<div class="MsoNormal">
<span lang="EN-CA"><span style="font-family: Georgia, Times New Roman, serif;">Headache, joints, muscles…. Listen up. Your
body is talking to you and perhaps shouting! Inflammation is rampant in our
society. Poor diets, poor digestion, poor sleep, lack of love and emotional
support. <span style="font-size: large;">Pain is the 911 call but very often we just put it on hold with some
sort of pain suppressing medication or libation.</span> If you stub your toe, you now
why it hurts but if you have recurrent pain that you are not addressing the
underlying issues you are setting your self up for more health issues. Oh, and yes
it is common to have more pain as we age but not normal. It is just the
accumulation of years of ignoring the signs. So in the name of heart health
alone don’t ignore your pain.</span></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<span lang="EN-CA"><span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #38761d; font-size: large;">So it is time to bring balance into all
areas of our lives.</span> </span><span lang="EN-CA" style="font-size: 12pt;"><span style="font-family: Georgia, Times New Roman, serif;">This should be an ongoing
practice of assessment and action. </span></span><span style="font-family: Georgia, Times New Roman, serif;"> Needless to say, I am all about the food. It
is a fundamental approach to support healing and balance within your life – both
physically and emotionally. Sure a healthy diet is important in creating
balance but <span style="font-size: large;"><b>food can also be used in specific ways to restore balance</b></span>. If you
are experiencing imbalance in any of the common barometers of balance or in any
others, come get your food prescription to begin your journey to health.</span></span></div>
mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-76579406568345499832014-01-07T06:53:00.000-08:002014-01-07T06:53:29.556-08:00Surfing can be so much easier when the water is frozen<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS9l-Qw5wyVnhxY-0kD0tatzKl09-pNgVncTZv-ZMdLm0NchcglgH88_at_kTHV5pzdUEwtpKtyJzmXt2vImyw0MJeWhAZZ37bozo9e0gET8G_8KtwXlYR3zvLNK84bW83_YUDQIjjgo8/s1600/Surfing+the+waves+of+winter.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS9l-Qw5wyVnhxY-0kD0tatzKl09-pNgVncTZv-ZMdLm0NchcglgH88_at_kTHV5pzdUEwtpKtyJzmXt2vImyw0MJeWhAZZ37bozo9e0gET8G_8KtwXlYR3zvLNK84bW83_YUDQIjjgo8/s1600/Surfing+the+waves+of+winter.JPG" height="320" width="239" /></a>As the Christmas season has come to close and the finish
line of 2013 has come and gone it is time to embark on a New Year.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you were
to ask me how my Christmas was, I would truthfully reply that it was very nice.
I had some great times with family and friends and got to do some really fun
stuff (yup, curled for the first time and sat in a circle of six with three jaw
dropping amazing musicians!) On the surface it was all in all a great Christmas
vacation but more was going on that just that. Below, were currents of worry,
discontent and feeling overwhelmed with their ever tell tale signs of fatigue and sleepless
nights. <span style="color: #45818e;">Yes this could be due to <span style="font-size: large;">some diet deviations</span> that I allowed myself but
when the body can’t handle<span style="font-size: large;"> a little indulgence</span> you know something more is at
stake.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am very blessed to
be living a very fulfilling life with great family and friends and no major
crisis to deal with at this time. I have just the usual and commonly shared
worries: finances, family and friends who are struggling with the BIG things,
finding enough time to do everything I think I have to do and think I want to
do, caring for my own health, getting the dishes done and of course all this <span style="color: #666666;"><span style="font-size: large;">topped
off with this wild and woolly winter</span>. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNajOdVSICbEBwzKJZtaDjbBkop9AuYKw7lLZuaSN6_ZbU3sin1hBkLVjeYjvijvagajZn5mHY1Kf9ePbeZy5l9r6e3ZGf8klVSKUW_idMv22-MQZMRnvfXsGoCg4I2nQeC5UMeixYdwo/s1600/photo+(3).JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNajOdVSICbEBwzKJZtaDjbBkop9AuYKw7lLZuaSN6_ZbU3sin1hBkLVjeYjvijvagajZn5mHY1Kf9ePbeZy5l9r6e3ZGf8klVSKUW_idMv22-MQZMRnvfXsGoCg4I2nQeC5UMeixYdwo/s1600/photo+(3).JPG" height="239" width="320" /></a>I woke up Sunday morning with my bigger than life to do list
but was feeling beyond tired, uninspired and frankly unbalanced. So instead of
going back to bed or plugging joyless through my list, I took a time out. A
time to reassess what is important. A time to drink in<span style="color: #76a5af; font-size: large;"> nature’s boundless life
force</span>. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I got outside and went to a place that makes my heart sing –
the sea. I realized on my way that this is the longest I had stayed away from
the beach in a long time. And I was feeling unbalanced...? I wonder why! As soon as my feet touched the frozen sand, my mind,
body and spirit all remembered its balance. I remembered that the list doesn't
really change but as soon as you take a new perspective it doesn't have to feel
the same. I still have a tonne of things to get done at home and at work but know
it can’t get done all at once. <span style="color: #666666; font-size: large;">Thoughtful decisions</span> must be made. A reassessment of what things need to get done. I must <span style="color: #76a5af; font-size: large;">take the time to keep my balance.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Winter is a time for all of us to <span style="color: #3d85c6; font-size: large;">rest, reflect and reassess</span>.
The storms of late have literally forced us to take on this winter frame of
mind. It is not about stopping or hibernating, it is about moving slowly and
more mindfully though your day, just as the sun is slowly making its presence
longer as each day passes. When you move with the rhythms of the seasons you will
experience much less resistance. <span style="color: #666666; font-size: large;">The water may be frozen over but you can still
feel all its potential in the stillness.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="color: #3d85c6; font-size: large;">So what is your body telling you? Are you in balance? Are
you living winters’ example? </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWv57G765_xdQyFoWH_vaPAQwHu3H_vXlHCshLB2YWfn7KiVDuIU6JopYFJrO5_fHM8K5o0_jqv-1nmDiCQhREoOyuWKqHJ3PKJbwZM-A259ljmfQE8a5MUWr8eOO25TVkmdIVZeNwKYg/s1600/photo+(2).JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWv57G765_xdQyFoWH_vaPAQwHu3H_vXlHCshLB2YWfn7KiVDuIU6JopYFJrO5_fHM8K5o0_jqv-1nmDiCQhREoOyuWKqHJ3PKJbwZM-A259ljmfQE8a5MUWr8eOO25TVkmdIVZeNwKYg/s1600/photo+(2).JPG" height="298" width="400" /></a></div>
<div class="MsoNormal">
It all starts with a quiet choice.</div>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Time to climb on board and surf the waves of winter.</div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal" style="text-align: center;">
<span style="color: #666666; font-size: x-large;">Welcome to 2014!</span></div>
mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-67486322097132002102013-11-05T08:28:00.000-08:002013-11-05T08:28:59.604-08:00The forgotten fruit<span style="color: #660000; font-size: x-large;">Cranberries</span>.<span style="font-size: large;"> More than just a Thanksgiving or Christmas dinner condiment. Bursting with flavour, nutrients and fiber, they scream please<span style="color: #660000;"> <a href="http://www.youtube.com/watch?v=YHLr3FzgpOY"><span style="color: #660000;">don't fence me in</span></a></span>. </span><br />
<span style="font-size: large;"><br /></span>
<div style="text-align: center;">
<span style="font-size: large;">There would have to be more to something this beautiful.</span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJska9GWi1aipYRN7s2tbdL5BUg8oTH9MY3Uj6V7HlwpFMAqK5nUSjbN9ZaHg_0s6S8rpJV4EupWkEEtccD6KP_-045MLVe1VRJOZ-M-80HVLe3VsVV6JLXM7ZobT1Rgp5Ri1og1buP7A/s1600/cranberries.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJska9GWi1aipYRN7s2tbdL5BUg8oTH9MY3Uj6V7HlwpFMAqK5nUSjbN9ZaHg_0s6S8rpJV4EupWkEEtccD6KP_-045MLVe1VRJOZ-M-80HVLe3VsVV6JLXM7ZobT1Rgp5Ri1og1buP7A/s1600/cranberries.jpg" height="480" width="640" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<br />
<span style="font-size: large;">The only other association often bestowed the lowly cranberry is the connection to urinary tract infections. It is no surprise with this berry full of amazing antioxidant, anti-inflammatory and cancer prevention phytonutrients. It was once believed that it was merely the fruit's acidity behind this ancient folk remedy by now they understand that cranberry has properties that inhibit bacteria from taking hold in the lining of the urinary tract. This knowledge has expanded to include the lining of the digestive tract as well.</span><br />
<br />
<br />
<span style="font-family: Times, 'Times New Roman', serif; font-size: large;">F</span><span style="font-family: inherit; font-size: large;">all is all about</span><span style="color: #660000; font-family: inherit;"> <span style="font-size: x-large;">colon health</span></span><span style="font-family: inherit; font-size: large;"> and the earth coughs up just what the doctor ordered - right on time - yet once again. It is the time of year to balance intestinal bacteria, clean out the corners of your colon left by sluggish elimination, and </span><span style="font-size: large;">dispel</span><span style="font-family: inherit; font-size: large;"> mucus build up.</span><br />
<span style="font-family: Times, 'Times New Roman', serif; font-size: large;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggEBajNR6JKM6aYe1YUvSJD2Rtx7lG6-RZzvSGRftXG8R_CSfm3WiGkhPaTKZZGtlYTzBVg8oJ0MRdWL7uswCm7RZe304h26imZNcANJNkB9mkB5Wy__bsoxKMlw3bipBE4lBDKz9a9Dk/s1600/cranberry.jpg" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggEBajNR6JKM6aYe1YUvSJD2Rtx7lG6-RZzvSGRftXG8R_CSfm3WiGkhPaTKZZGtlYTzBVg8oJ0MRdWL7uswCm7RZe304h26imZNcANJNkB9mkB5Wy__bsoxKMlw3bipBE4lBDKz9a9Dk/s1600/cranberry.jpg" height="240" width="320" /></a></div>
<span style="font-family: inherit;"><i><span style="font-size: large;">I</span><span style="color: #660000; font-size: large;">ncluding these little gems in your diet this time of year may be just what your colon ordered. They are a great source of fiber. Will help balance bacteria in your intestinal lining and may help reduce inflammation in general.</span><span style="color: #660000; font-size: large;"> They are basically colon cleansers.</span></i></span><br />
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<span style="font-size: x-large;">Not all cranberries are equal.</span><span style="font-size: large;"> The most benefit will be found in the whole fruit. Commercial juices will carry next to none of this benefit and most often come with much determent with their added sugars and zero enzyme activity. </span><br />
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<span style="color: #660000;"><span style="font-size: x-large;">Yup, its whole food to the rescue once again!</span></span></div>
<span style="font-size: large;">We are so lucky to live where we live since all this goodness can be found locally. I purchased locally grown cranberries at both the New Glasgow and Antigonish Farmers Markets this fall. They are also a staple at your local grocery store this time of year too.</span><br />
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<span style="font-size: large;">Cranberries will keep fresh in your fridge for three to four weeks. You can freeze them as well. Place on a cookie sheet to freeze and then place in a container for easy "right amount" access all winter.</span><br />
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<span style="font-size: large;">But what can you do with them beyond the sugar drenched condiment? Think </span><span style="color: #990000; font-size: x-large;"><i>chutneys, salsas, salads, desserts, smoothies, casseroles and much more</i></span><span style="font-size: large;">. Anywhere you want a little flavour bite or burst.</span><br />
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<span style="font-size: large;">Here are just some of the ways I have been including them in my diet.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiz2tt_PEXqalt0w-l2W6aENiZuEXATGxdFzx9shE6gCgf6kzTP8XpYzFjaGU7-0Rl6GSlS063qZA9pvTd1Glaxn3Q-sc9oXIXwNh8Eg3_YTyLSXeY2tistxsCOu7Vxi1wXR0h7IK72dQ/s1600/Good+morning+cranberry.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiz2tt_PEXqalt0w-l2W6aENiZuEXATGxdFzx9shE6gCgf6kzTP8XpYzFjaGU7-0Rl6GSlS063qZA9pvTd1Glaxn3Q-sc9oXIXwNh8Eg3_YTyLSXeY2tistxsCOu7Vxi1wXR0h7IK72dQ/s1600/Good+morning+cranberry.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #990000; font-size: large;">Cranberry Apple and Oats</span></td></tr>
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<span style="font-size: large;"></span>Say good morning to this quick and easy breakfast idea. A twist on an apple crisp. Just mix some rolled oats, apples cubed and fresh cranberries with some cinnamon and a dribble of maple syrup. Put in the toaster oven for 10 min at 350. Top with a raw nut or seed. I like sunflower seeds in this combo. Might have to do with the fact they too can be locally grown and harvested this time of year :) If you are of Scottish heritage like me this will sooth your ancestral soul.<span style="font-size: large;"></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVTLIav0rUxQ_qMOnX-uE_AlhQLW7f9EpqJQfEkyLKBv3qVeq3gamCWFIZC8t0lla_asYCyF_-8BJkG4CQmJ9y-fKIbl23TEff1G_G5W38MF-jZZrUKUPemp8uHLBCzCRP5xwGWbJk50w/s1600/cranberry+fennel+avocado+salad.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVTLIav0rUxQ_qMOnX-uE_AlhQLW7f9EpqJQfEkyLKBv3qVeq3gamCWFIZC8t0lla_asYCyF_-8BJkG4CQmJ9y-fKIbl23TEff1G_G5W38MF-jZZrUKUPemp8uHLBCzCRP5xwGWbJk50w/s1600/cranberry+fennel+avocado+salad.jpg" height="285" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #990000; font-size: large;">Cranberry Tomato Avocado Salad</span><br /><span style="font-size: small;"><br />Yes, to even my surprise, they can be eaten raw. These tart little guys are a great pairing with the sweet yellow cherry tomatoes. Any green would do but I used the last of my market spinach here. Added some healthy fat with avocado and a sprinkling of sunflower seeds. For more flavour punch I added some minced raw garlic and shaved fennel. </span></td></tr>
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<span style="font-family: inherit; font-size: large;"><b>Contraindications: </b></span><br />
<span style="font-family: inherit; font-size: large;">If you are prone to kidney stones you may not want cranberries as a regular occurrence in your diet. Cranberries may increase the calcium oxalate in your urine.</span><br />
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<span style="font-family: inherit;"><span style="font-size: large;">Is not recommended to consume cranberries with Warfarin prescription</span><span style="font-size: large;">.</span></span><br />
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<span style="font-size: large;"><i><b><span style="font-family: inherit;">If in doubt, always check with your health practitioner.</span></b></i></span></div>
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<br />mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-69869396535274006682013-10-29T07:46:00.000-07:002013-10-29T07:46:30.008-07:00<div class="MsoNormal" style="background: white; margin-bottom: .0001pt; margin-bottom: 0cm; mso-line-height-alt: 10.8pt;">
<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Gluten-Free, Vegan Pumpkin Oatmeal
Drop Cookies<o:p></o:p></span></b></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">So
I made this popular little treats for our open house on Saturday and was asked
over and over to share the recipe. I even got kid approval on these. <o:p></o:p></span></b></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">I
like this recipe because it is a gluten free option made with real ingredients.
If you use coconut oil it makes it vegan as well. <o:p></o:p></span></b></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">As
usual I messed with the recipe a bit the second time around. I liked the result
better than the first try. I wanted to both reduce the sugar and choose a
higher quality sweetener. As with any cookie, take out the sugar and you take
out crispiness but since this is a drop cookie it lends itself to a softer
version. You could also add some dried
cranberries in here for an extra pop of flavour.<o:p></o:p></span></b></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Either
recipe is meant as a treat. So this is not license to eat a pan full </span></b><b><span style="color: #222222; font-family: Wingdings; font-size: 10.0pt; mso-ascii-font-family: "Trebuchet MS"; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-char-type: symbol; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA; mso-hansi-font-family: "Trebuchet MS"; mso-symbol-font-family: Wingdings;">J</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><br />
</span><span style="color: #222222; font-family: 'Trebuchet MS', sans-serif;">The original recipe from Nourishing
Meal</span><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">s</span><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"> </span><span style="font-size: 9.0pt;"><a href="http://www.nourishingmeals.com/2009/10/gluten-free-vegan-pumpkin-oatmeal.html">http://www.nourishingmeals.com/2009/10/gluten-free-vegan-pumpkin-oatmeal.html</a></span><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Yield</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">: 2 dozen cookies<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 10.8pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">1 cup softened virgin coconut oil (or
unsalted butter)</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 10.8pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">1 cup pumpkin puree</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 10.8pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">1 1/2 cups coconut sugar, maple
sugar, or brown sugar</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 10.8pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">1/4 cup ground flax seeds</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">1 tablespoon vanilla extract</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">3 cups oat flour</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">1 cup rolled oats</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 10.8pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">3/4 teaspoon baking soda</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">3/4 teaspoon sea salt</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">3 to 4 teaspoons cinnamon</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">1 teaspoon ground ginger</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">1/2 teaspoon ground nutmeg</span></b><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><o:p></o:p></span></div>
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<span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><br />
</span><span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">In a large bowl beat together, using
an electric mixer, the coconut oil, pumpkin, sugar, flax seeds, and vanilla
extract. Add the remaining ingredients and beat together again. <o:p></o:p></span></div>
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<span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Preheat your oven to 350 degrees.
While your oven is preheating <b>let your cookie dough rest on the counter
for 20 minutes</b>. The oat flour will absorb some of the liquid during this
time which helps the cookies hold their shape. <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 10.8pt; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Drop by the spoonful onto an
ungreased cookie sheet. Bake for 12 to 15 minutes or until slightly golden around
the edges. Remove cookies and place them onto a wire rack to cool. Cookies are
best after they have cooled. <o:p></o:p></span></div>
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<span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><br /></span></div>
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<span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">I
did not use the nutmeg. I did this for no other reason than I don’t like
nutmeg. <o:p></o:p></span></div>
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<span style="color: #222222; font-family: "Trebuchet MS","sans-serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">I used raw cane sugar the first time I made these.
The next time I used raw local honey and reduced the amount to ½ c.<o:p></o:p></span></div>
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also increased the amount of straight rolled oats from 1 c to 1 ½ c.<o:p></o:p></span></div>
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mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-4846330848769302322013-10-10T12:45:00.002-07:002013-10-10T12:45:40.842-07:00EVENT<div style="text-align: center;">
<b><span style="color: #990000; font-family: Georgia, Times New Roman, serif; font-size: large;">FALL OPEN HOUSE/HEALTH DAY</span></b></div>
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<b><span style="color: #990000; font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></b></div>
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<b><span style="color: #990000; font-family: Georgia, Times New Roman, serif; font-size: large;">Saturday October 26th, 2013</span></b></div>
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<span style="color: #990000; font-family: Georgia, Times New Roman, serif; font-size: large;">1pm -4pm</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">WholeSelf Wellness Centre</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">106 Stellarton Rd., New Glasgow</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> </span><span style="font-family: Georgia, Times New Roman, serif;">These are some of the fabulous participants in this event:</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"> Amy Punke, ND</span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"> Annabelle Cameron, RHN - Mindful Nutrition </span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"> Jane Gallant, Student - Isshinho Japanese Medicine</span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"> Leigh Ann White, RMT - LA Massage</span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"> Nancy Halon - Nia and Well Systems</span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"> Raina MacDonald - Artist, Yoga, and Well Systems </span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"> Stephanie MacKinnon, RMT</span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"> Healthy Selections</span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;"> Wanda Ward - Hair Studio</span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #990000; font-family: Georgia, Times New Roman, serif; font-size: large;">Free Seminars</span></div>
<div style="text-align: center;">
<span style="color: #990000; font-family: Georgia, Times New Roman, serif; font-size: large;">Door Prizes</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Check <span style="color: #0b5394;">facebook</span> for more details and schedule of events.</span></div>
mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-29037300899330864362013-10-10T12:03:00.000-07:002013-10-10T12:03:08.699-07:00Gluten Free Cauliflower Pizza<br />
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So it wasn't the plan for my Saturday night meal but turned out to be a good idea in the end. Cauliflower Crusted Pizza. I had a hankerin' for homemade pizza of late so I thought I would try this and maybe find a gluten free treat for some clients. I must say it was quite yummy.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqcb0M_uHzY5ZBByqdGESXXfDAKK3T5zEsAkntg02go_ZypSZlShroY9eAYT_M0d_rUU6JNR_YZhkqcMbzzeKVRgNM3Twr0gcZiGsY3Cqi4HJYaLzO4Svknv7MiMZhWuWgZtVanFU5aGw/s1600/cauliflower+pizza.jpg" imageanchor="1" style="clear: left; display: inline !important; line-height: inherit; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="449" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqcb0M_uHzY5ZBByqdGESXXfDAKK3T5zEsAkntg02go_ZypSZlShroY9eAYT_M0d_rUU6JNR_YZhkqcMbzzeKVRgNM3Twr0gcZiGsY3Cqi4HJYaLzO4Svknv7MiMZhWuWgZtVanFU5aGw/s640/cauliflower+pizza.jpg" width="640" /></a></div>
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<span style="line-height: inherit;">So for the crust...</span></div>
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<span style="line-height: inherit;">Preheat oven to </span><span style="line-height: inherit;">400°</span><span style="line-height: inherit;">F.</span></div>
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1/2 head of cauliflower riced, in other words shredded in food processor or by grater. About 2 cups once shredded. Place in steamer until cauliflower turn somewhat less opaque. You are making a dough out of this so you want it to be soft but not watery.</div>
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<span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif;"><span style="font-size: 15px; line-height: inherit;">In a bowl, beat one egg and then mix in 1 cup of shredded cheese, I used Knoydarts Double </span><span style="font-size: 15px;">Gloucester Old</span><span style="font-size: 15px; line-height: inherit;"> for a nice organic and local option. You could use any good quality melting cheese like cheddar or mozzarella.</span></span></div>
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<span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif; font-size: 15px; line-height: inherit;">You can add in other flavourings here too. Some garlic, basil oregano... I did not add anything to mine. I like to start plain so I can taste where I might like to take it the next time. Since I was making a traditional pizza sauce pizza, I knew I would have lots of flavour to add this time. If I was doing a simple </span><span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif; font-size: 15px;">caramelized</span><span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif; font-size: 15px; line-height: inherit;"> onion and mushroom pizza, I might add garlic and rosemary to the </span><span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif; font-size: 15px;">crust</span><span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif; font-size: 15px; line-height: inherit;">. It is really a flavour canvas so paint what inspires you.</span></div>
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<span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif;"><span style="font-size: 15px;">Add the steamed cauliflower into the egg mixture. Stir until well combined.</span></span></div>
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<span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif;"><span style="font-size: 15px;">Place on pizza pan. I used a baking stone so didn't need any oils. If you think necessary to grease your pan, please use a fat that can take the heat like coconut or ghee. It was easy to spread out into pizza shape.</span></span></div>
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<span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif;"><span style="font-size: 15px;">Place in oven for 25 minutes or until crust is golden brown on edges.</span></span></div>
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<span style="color: #666666; font-family: Verdana, sans-serif;">As for what goes on top..</span><br />
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<span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif; font-weight: normal;"><span style="font-size: 15px;">Dress with whatever your heart desires. I wasn't planning on making pizza so unless I wanted some squash on there, all I had that was appealing was red peppers. I no fat </span></span><span style="color: #666666;"><span style="line-height: inherit;"><span style="font-family: Verdana, sans-serif;">sautéed</span></span><span style="font-family: inherit; line-height: inherit;"> </span><span style="font-family: Verdana, Arial, Geneva, sans-serif; font-size: 15px; font-weight: normal; line-height: inherit;">t</span></span><span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif; font-size: 15px; font-weight: normal; line-height: inherit;">hem in some white wine. It only took a second and gave the sweet peppers and even sweeter taste. I used my standard tomato sauce which I blogged about earlier in <i>Pasta with a Punch</i>. Since the crust has a fair amount of cheese I was pretty stingy with the cheese on top.</span></div>
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<span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif;"><span style="font-size: 15px;">Put pizza back into oven. Since it only needs to heat through and melt any additional cheese, you can put it on broil for a few minutes.</span></span></div>
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<span style="color: #666666; font-family: Verdana, Arial, Geneva, sans-serif;"><span style="font-size: 15px; line-height: inherit;">This recipe is completely </span><span style="font-size: 15px;">flour-less</span><span style="font-size: 15px; line-height: inherit;"> which I like. It means though that it is a knife and fork pizza as opposed to a in your paws pizza. There are recipes that add flour into the crust, 1/2 c of rice flour or chickpea flour will keep still keep it gluten free. </span></span></div>
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mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-2325975252321716782013-03-05T10:57:00.000-08:002013-03-05T10:57:20.560-08:00Dreaming of somewhere warm<span style="font-family: Arial, Helvetica, sans-serif;">After my Sunday cooking spree which I shared on facebook, several requests came in for the recipes. So this post is in response to those requests. I use the term recipe loosely since the dishes that I made were born out of me filling my counter with the food I happened to have on hand and then proceeding to carve out dishes from there. </span><br />
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<span style="color: orange; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Mexican Inspired Soup</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">My dear friend and fellow RHN, Selah Koile, posted a great lesson in soup making on her <a href="http://selahkoile.com/2013/02/06/how-to-make-an-awesome-soup-with-whatever-you-have/">site</a>. It has inspired me to create some yummy combinations over the last few weeks. I used its inspiration this week to make a Mexican inspired soup while practicing my Latin dancing to the <a href="https://www.youtube.com/watch?v=LweA7NLPB0c">Gypsy Kings</a> .</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHyHUFgjYrtgfF7Tlc7DD3pyOHpBgVu8ntqP7EK82jeyO3FTMr3jSaCnPyRrg9WlUgIXGvnxz_xCXB4ltB0JKhszGpxGhxcxooki_Hbpa2pNNJ2uybMi4878xaN4z0QfeJG8sFahNo29U/s1600/Mexican+Soup.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHyHUFgjYrtgfF7Tlc7DD3pyOHpBgVu8ntqP7EK82jeyO3FTMr3jSaCnPyRrg9WlUgIXGvnxz_xCXB4ltB0JKhszGpxGhxcxooki_Hbpa2pNNJ2uybMi4878xaN4z0QfeJG8sFahNo29U/s1600/Mexican+Soup.jpg" height="400" width="298" /></span></a></div>
<b><span style="font-family: Arial, Helvetica, sans-serif;">The soup base:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4 c of chopped onions</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 Tbsp of ghee</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Saute until colour begins to turns translucent</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Add in some mushrooms if desired ( I desired!) and 1/2 c of white wine.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cook in uncovered pot until onions are soft and wine has mostly evaporated.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I used an emulsion blender to puree the base.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Next comes the liquid:</span></b><br />
<span style="font-family: Times, Times New Roman, serif;">1</span><span style="font-family: Arial, Helvetica, sans-serif;"> can of organic whole tomatoes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I also blended this. I left it kinda chunky but you can decide yourself on desired texture.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Main players:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 c of cooked sweet potato (cubed or mashed, depending on your texture preference)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 can of organic black beans</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3-4 c of Swiss chard, chopped fine</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Now for the flavour:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tsp cumin</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tsp coriander</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 - 1 tsp of cayenne</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Note** I didn't actually measure, start with this safe amount and add more to taste.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Topped it:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Fresh cilantro to garnish</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxVJ1AMhBex1PLrUkThbjsCeZOjWnPQjvmBssLiVjPtvtkUouw33_ZuQBM0lBtJ1z3ONxvs40yDc6VmJYtSzosJBZ3VeZFNNYcUZN9BaZSWYw3pXapYqVW0B3x4ZLDmoAyxxFfdJXp5Y4/s1600/Med+Salad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxVJ1AMhBex1PLrUkThbjsCeZOjWnPQjvmBssLiVjPtvtkUouw33_ZuQBM0lBtJ1z3ONxvs40yDc6VmJYtSzosJBZ3VeZFNNYcUZN9BaZSWYw3pXapYqVW0B3x4ZLDmoAyxxFfdJXp5Y4/s1600/Med+Salad.jpg" height="400" width="298" /></span></a></div>
<b><span style="color: #38761d; font-family: Arial, Helvetica, sans-serif; font-size: large;">My Kind of Salad</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Moving on to another warm and sunny spot...the Mediterranean. The thought of a bunch of cold veggies in a bowl is more than I can take on a cold damp day in March. Heat them up a little and you have my kind of salad. Really when you think of it, a salad is any combination of fruits or veggies dumped together. The possibilities are limitless. I just prefer mine to be warm, a combination of cooked and raw. I also like a hardy salad, the stick to your ribs, use as a meal on its own. This one is a good example and can be eaten cold, heated, in a wrap, as a side dish or a meal on its own.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The best part of a salad is that you don't have to get picky on exact amounts. Size, though, does matter - size of each item going into the mix. Nothing I hate more than getting a salad and the greens are big enough to float on! So make sure your items are around similar sizes and you won't have to worry about one over powering the other.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This salad has a different take on dressing as well. It is always a good idea to accompany your greens with a healthy fat in order to best absorb all those wonderful fat soluble vitamins but that fat can be in the form of nuts, seeds, coconut, olives or avocado not necessarily an added oil. The main reason we really use a dressing is to add flavour. Here I chose to saute some onions and garlic and spices and called that my dressing, my way of adding a bit of zip.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">So, I dumped the following in a big bowl:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cooked millet</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Shredded and steamed:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> carrot</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> red cabbage</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> savoy cabbage</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> chopped kale</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cooked chickpeas</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Raisins</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Arial, Helvetica, sans-serif;">I dressed it with:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Sautéed onions, garlic, celery in coconut oil. I added some rosemary, basil, cumin, a mild chili (you could use a curry here instead) and a pinch of Himalayan sea salt.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I then gently warmed some pumpkin seeds on very low heat for a few seconds in the drippings from the dressing. DO NOT overheat and risk denaturing the healthy fats found in the seeds.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Added in fresh </span><span style="font-family: Arial, Helvetica, sans-serif;">chopped</span><span style="font-family: Arial, Helvetica, sans-serif;"> coriander</span><span style="font-family: Arial, Helvetica, sans-serif;"> and tossed.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif; font-size: large;">Hope these recipes inspire you to get whole food cooking while dancing through your daily routine.</span><br />
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif; font-size: large;">Enjoy!</span><br />
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<br />mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-26327850344058270622013-02-07T07:39:00.000-08:002013-02-07T07:39:17.489-08:00Hungry for Change Film Screening<div class="separator" style="clear: both; text-align: center;">
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Mark your calenders.<br />
On <b><span style="font-size: large;">March 6th </span></b>at <b>6:30 pm</b>, I will be hosting a screening at the <span style="font-size: large;">New Glasgow Library</span> of the documentary film <b style="color: #b45f06; font-size: x-large;">Hungry for Change. </b>A question and answer period will follow.<br />
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<a href="http://www.hungryforchange.tv/images/assets/Hungry_For_Change/HFC-poster-WEB.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://www.hungryforchange.tv/images/assets/Hungry_For_Change/HFC-poster-WEB.jpg" style="text-align: center;" width="424" /></a></div>
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"Dispelling the dieting, weight loss and so-called health food myths constructed by </div>
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mainstream media, “Hungry For Change” features Britain’s most famous health food </div>
<div style="text-align: center;">
crusader, Jamie Oliver, as well interviews with best selling health authors and leading </div>
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medical experts including Dr Alejandro Junger, Dr Christiane Northrup, David Wolfe, Daniel </div>
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Vitalis, Dr Joseph Mercola, Jason Vale, Jon Gabriel, Kris Carr and Mike Adams. The film </div>
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also tracks real life stories of people who have struggled for years with their weight and </div>
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managed to turn their life around including Evita Ramparte, Frank Ferrante and Joe Cross.</div>
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“Hungry For Change” shows you how many of the ‘health foods’ we eat are keeping us </div>
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locked in the dieting and bad health cycle and how by educating ourselves about what we </div>
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eat and where it comes from, we can truly take control of our appearance, our health and </div>
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ultimately, our life,” said Laurentine ten Bosch." <span style="font-size: x-small;">www.hungryforchange.tv/ </span></div>
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mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-85304420668660391282013-01-01T11:13:00.000-08:002013-01-01T11:13:37.624-08:00Finding New Resolve<br />
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<span style="font-family: Arial;">Years ago, I used
to make New Year’s Resolutions. If my memory serves me correctly, I don’t think
I ever kept one. Sighting myself as a dismal failure, I then started skipping
the whole tradition all together. </span><span style="font-family: Arial;"> </span><span style="font-family: Arial;">What I
realize now, that over the past few years I have accomplished more “resolutions”
than ever but it came from a different place not a “to do” list that you wake
up January 1</span><sup style="font-family: Arial;">st</sup><span style="font-family: Arial;"> and </span><b style="font-family: Arial;"><i>make</i></b><span style="font-family: Arial;"> happen.</span></div>
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<span lang="EN-CA" style="font-family: Arial;">So many times we
write down or mentally catalogue all the ways we wish we were better. Basically
we take our “I suck” list and turn it around into our resolution list. In my
mind this sets a negative energy toward these so called goals before they ever
get started. <o:p></o:p></span></div>
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<span lang="EN-CA" style="font-family: Arial;">Instead of resolutions,
I now set intentions. I don’t wait for a new year to do so but welcome the
reminder of this tradition. I set an intention for nearly all aspects of my life.
This is different from setting a goal because it doesn’t matter if I accomplish
what I have set out for myself. The important thing is to set out.<o:p></o:p></span></div>
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<span lang="EN-CA" style="font-family: Arial;">True change and
growth are born out of compassion. It is an evolution. It comes from choosing
life at every opportunity. Putting one
foot in front of the other but allowing yourself to stop, change directions
even - <b><i>allowing</i></b> life to happen. Yes, this takes a healthy dose of
fearlessness. We so very often get
unnerved by the idea of not know where we are headed. This is why so often we
resort back to our old ways of “same”.
The same that leaves that list of resolutions balled up in a corner
somewhere. It’s safer.<o:p></o:p></span></div>
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<span lang="EN-CA" style="font-family: Arial;">This kind of
living change takes <b><i>practice</i></b>. You can’t make it happen. Willpower is a misunderstood word if you ask
me. So often I hear people tell me they
have no willpower as if it is something that was handed out one day and they were
absent. Willpower is a practice - a vehicle of intent. A vehicle that is often out of its main
source of fuel. I am talking again of the compassion needed for change.
Compassion for self. A compassion that allows for failures, changes of mind and plain old sucky days.<o:p></o:p></span></div>
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<span lang="EN-CA" style="font-family: Arial;">I have been very
lucky that I have had some up close and personal experiences that showed me
that living is a choice and that the only true legacy of how you lived is how
you love. Let me tell you that these were not easy lessons or lessons that I
woke up one morning and learned. It has been an integrative practice of intent.
<o:p></o:p></span></div>
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<span lang="EN-CA" style="font-family: Arial;">All I can say is
that, in the past few years, with new level of self compassion, I have found a
new resolve. Just some of the fruits of this practice have been a new profession
I am completely in love with and a now one year old business that is growing
and more rewarding than I could have imagined. I am a healthier, happier me. Loving living.<o:p></o:p></span></div>
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<span lang="EN-CA" style="font-family: Arial;">So, do I hope you
get up tomorrow morning and excise more, eat a whole foods diet and get to bed
on time? Damn straight! If however by next Tuesday, you are coming down with a
cold, have way to much work to do after your holiday, and forgot to pack your
lunch….May this not be your excuse to stay as you are but allow it to be just
Tuesday. Celebrate the fact that you at
least had some water during that coughing fit. There is another day lined up
right after and another on after that. Just choose life, show a little
compassion for you. Fuel that new resolve.<o:p></o:p></span></div>
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<span lang="EN-CA" style="font-family: Arial;">Intending the very best that 2013 has for all of you.<o:p></o:p></span></div>
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<span lang="EN-CA" style="font-family: Arial;">Happy New Year!<o:p></o:p></span></div>
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<span lang="EN-CA" style="font-family: "Bradley Hand ITC"; mso-bidi-font-family: Arial;">bella<o:p></o:p></span></div>
mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-26839042362209301212012-10-23T19:16:00.000-07:002012-10-23T19:16:02.376-07:00Mark Your Calenders<br />
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<span style="font-size: x-large;">November 1st at 6:30 pm</span></div>
<div style="text-align: center;">
<span style="font-size: x-large;">New Glasgow Library</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSq6uDeZaUQhaNqW80WE6Cfz7PVa0hpkQgKq493DruMeYBM_GE37dOJ67R_FMrk8KB4tuzcxKyR73tJtcWbbDgl_R2MlCTUr0Py10D_elkwCm20cv1H5rAA4BH3ZLPngO0Py4BsKdkAC4/s1600/FOK.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSq6uDeZaUQhaNqW80WE6Cfz7PVa0hpkQgKq493DruMeYBM_GE37dOJ67R_FMrk8KB4tuzcxKyR73tJtcWbbDgl_R2MlCTUr0Py10D_elkwCm20cv1H5rAA4BH3ZLPngO0Py4BsKdkAC4/s1600/FOK.jpg" /></a></div>
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<span style="font-size: x-large;">Mindful Nutrition</span><span style="font-size: large;"> is excited to host a screening of <b>FORKS OVER KNIVES </b>at the New Glasgow Library, November 1st at 6:30 pm. This film ”examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major story line in the film traces the personal journeys of a pair of pioneering yet under-appreciated researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.” </span><span style="font-size: x-small;">www.forksoverknives.com</span> <span style="font-size: large;">The film highlights many of the findings from THE CHINA STUDY, the most comprehensive nutritional study to date, and clinical based research in nutritional healing. It will prove to be very thought provoking and inspiring. </span><div>
<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Annabelle Cameron, </span>RHN<span style="font-size: large;"> will be happy to host a Q&A period after the screening.</span></div>
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<span style="font-size: large;">Hope to see you there.</span><br />
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mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-18534984422334398902012-10-08T09:24:00.000-07:002012-10-08T09:24:22.156-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Gl9uC1pLce61pXZf6XyZovrunmGqdMawMEBBqewKE-Lk_DH2pHYD37f-ZiH6B2nIXoznjC54t4qgXMlWIc9hHlkV4BDm5rm3FeW_JeV5XOnXIM61btJTLvKUyixCl3FfTH8guVfLeIQ/s1600/thankful.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Gl9uC1pLce61pXZf6XyZovrunmGqdMawMEBBqewKE-Lk_DH2pHYD37f-ZiH6B2nIXoznjC54t4qgXMlWIc9hHlkV4BDm5rm3FeW_JeV5XOnXIM61btJTLvKUyixCl3FfTH8guVfLeIQ/s400/thankful.JPG" width="400" /></a></div>
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<span style="color: #073763; font-size: large;">Happy Thanksgiving!</span> I don't know about you, but I have so much to be thankful for: family, friends, blossoming business and good health. I wrote these words in the sand during a recent walk on one of the most beautiful beaches around- Melmerby. I am forever thankful to have such an amazing place to bask in the summer sun or walk its shores all year long.<br />
<br />
Not all of us are farmers, so are not celebrating the harvest necessarily, but this is a time to stop and give thanks to the harvest of our lives. As we head into what is more like a new year to me than January, it is the perfect time to count our blessings and set our intentions for all that will come.<br />
<br />
So what did you plant in this past year? Are you reaping the harvest now? Did you care for the soil, tend to it regularly? Did you savour all the flavours of your harvest, the bitter and the sweet? Are there things that you won't be planting again? These may seem like strange questions coming from a holistic nutrition consultant but I think they are exactly what needs to be asked. Our nutritional profile does not live in a bubble, it part of the fabric and foundation of our lives.<br />
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The practice of giving thanks before partaking in a meal is a great analogy here. Giving mindful presence to our lives is a tool for stress reduction. Stress is the underlying cause of most if not all imbalances in the body. Stopping, being present, being thankful lowers your stress response which has positive effects on how you digest and absorb your food. Stress lowers stomach acid significantly. This affects the top end of the digestive chain of events so all that follows is compromised. Some of the results are heartburn, indigestion, constipation which all can lead to allergies, lowered immunity, weight gain and more. What better time to deploy this tool then as we sit before our next meal.<br />
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<b><span style="color: #073763;">So give thanks today and everyday and absorb all that this life has to offer, on and off the plate.</span></b></div>
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<br />mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-17453012205166043272012-08-19T06:04:00.000-07:002012-08-19T06:04:32.903-07:00Champion Breakfast<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF7umA4XFcagoCPPLMovSPmdlHG3Cam1D40q0GLuNQ7KtS6HY0Bc0fWngJLvtZQyNFHjLdyVgRCchBD6zKRiQiksv2FRZ6DDElVwLZZG6cnGNZOsDdJFHZIIAP1VgpC5cK2luJM7_s6wc/s1600/champion+breakfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF7umA4XFcagoCPPLMovSPmdlHG3Cam1D40q0GLuNQ7KtS6HY0Bc0fWngJLvtZQyNFHjLdyVgRCchBD6zKRiQiksv2FRZ6DDElVwLZZG6cnGNZOsDdJFHZIIAP1VgpC5cK2luJM7_s6wc/s400/champion+breakfast.jpg" width="400" /></a></div>
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<span lang="EN-CA"><br /></span></div>
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<span lang="EN-CA">With the Olympics now over, many of the
medal winners will soon adorn the boxes of breakfast cereal. I find it strange
the products that many of the athletes end up supporting. If they actually
consumed the “breakfast of champions”, chances are pretty good they wouldn’t
be number on in the world.</span></div>
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<span lang="EN-CA">I find that breakfast is a challenge for
many. Poor elimination and low stomach acid can leave some not wanting to eat
anything or if they do eat something, feeling a bit squeamish (if this is you,
you might want to see me) For others it is a matter of trading in the highly
processed sugary boxed cereal for something wholesome and sustaining. It is so
important to start your day with your blood sugar balanced otherwise you are
spending your entire day playing catch up. This has direct effect on all your
hormones in general. </span></div>
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<span lang="EN-CA">One of the main rationalizations I hear
from those struggling with breakfast is the time card. Morning schedules too
hectic. Breakfast needs to be quick and convenient. I am sharing a recent
breakfast of mine. At the most, it may have taken 7 minutes to put together </span></div>
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<span lang="EN-CA">My champion breakfast:</span></div>
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<span lang="EN-CA"> whole
grain millet topped with homemade maple strawberry preserves</span></div>
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<span lang="EN-CA"> raw pecans</span></div>
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<span lang="EN-CA">steamed broccoli
and cauliflower</span></div>
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<br /></div>
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<span lang="EN-CA">I am a big fan of whole grains to start
your day. Its nutrient and fibre content are great for balancing blood sugar,
sustaining energy and having a positive effect on mood. I had soaked and cooked the millet before hand
so all that was needed was a quick heat up in the toaster oven. I topped it with some local strawberries I
had sweetened with a little maple syrup. You can use any grain and fruit combo
that suits your fancy.</span></div>
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<span lang="EN-CA">It’s important to include some healthy fat
in your first meal of the day. I chose pecans today but any nut or an egg or
even avocado would do.</span></div>
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<span lang="EN-CA">So you may be questioning the veggies as a
side dish. Not our normal breakfast but
if you look to our neighbours around the world you may see many examples of
this. So, why not? Step outside your cereal box
and choose nutrient dense foods over “supposed to” foods. Steamed brassica family give a little morning
love to your liver helping it better process reproductive and thyroid hormones. This makes them a great choice to start you day. I had previously steamed the broccoli and
cauliflower, again saving time. </span></div>
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<span lang="EN-CA">So take some time to think about breakfast and be your own champion.</span></div>
mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com0tag:blogger.com,1999:blog-7456825430731528128.post-6207925951413957822012-08-12T16:23:00.000-07:002012-08-12T16:23:20.684-07:00Simple tradition on a hot summer's day.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCBj5GEYa2_LUpr2d_yISvROHCN-zoEKIheGsnJlLBBZs7BuJD4NsRBTIbr3j3ebb8TF6iDnW7uYwKOCZUmY_5Iz5P8Ei7zWf_8PrpAmpsJ4NHAazr1ZedJBX41LV3ETF55_P1WxiCJJ0/s1600/Simple+Supper.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCBj5GEYa2_LUpr2d_yISvROHCN-zoEKIheGsnJlLBBZs7BuJD4NsRBTIbr3j3ebb8TF6iDnW7uYwKOCZUmY_5Iz5P8Ei7zWf_8PrpAmpsJ4NHAazr1ZedJBX41LV3ETF55_P1WxiCJJ0/s400/Simple+Supper.jpg" width="400" /></a></div>
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<span lang="EN-CA">Nova Scotians, Maritmers, we are a sea
people. I love this part of our collective character but my house, however, is
about as far away from the ocean as you can get in this province. Granted that
isn’t very far considering the tell tale salt residue left by the fog on my
windows. So it is a farming heritage that flows through my veins; a people who
worked the land not the sea. In this tradition the largest meal of the day was
dinner time, </span><st1:time hour="12" minute="0"><span lang="EN-CA">noon</span></st1:time><span lang="EN-CA">. Supper was a lighter and
easier meal at the end of the day. I would argue this to be a better way to eat
though our lives are no longer always organized to allow for this. It is at this time
of year that I am reminded of simpler suppers. Growing up it was a given that
as soon as the wax beans were ripe and ready to be picked - that was supper.
Just a plate full of delicious, fresh harvest dripping in butter to feed the
body and the soul. It is a tradition that I have continued. There is nothing
more satisfying than a simple pleasure steeped in tradition. My own beans are not quite ready yet but I have
been enjoying the bounty from the farmers market. So the next time you can’t
think of what to make on these glorious hot days, keep it simple. Make it
tradition. For those who are unable to enjoy the pleasure of butter, try
drizzling your beans with cold pressed olive oil and a pinch of celtic sea salt.
Thinly sliced local garlic would be divine as well. Enjoy!</span></div>mindful nutritionhttp://www.blogger.com/profile/13961571708564281213noreply@blogger.com1