Healthy Life Lessons

This recipe was inspired by my mom's friend Lucille's famous mock crab.  It makes a delicious appetizer, snack or lunch.  Serve with whole grain crackers, or use in place of tuna salad on a sandwich, wrap or on top of fresh greens. I am not calling it mock crab because I think it is cruel to mock crabs.  Really, what did crabs ever do to you? Okay, that's not the real reason.  Actually, I think this is delicious in it's own right, regardless of whether or not it tastes anything like crab salad. White Fish Salad 1 lb light textured white fish (I used wild cod) 2 celery stalks, finely diced 1 onion, finely diced 2 cloves garlic, minced Pinch of paprika Salt & pepper, to taste 1/4 cup ketchup (preferably sugar-free) 1/4 cup low-fat mayo/Veganaise, etc.* Pinch of cayenne, to taste (optional) Place fish on foil-lined baking sheet.  Scatter diced celery, onions and garlic over top.  Season to taste.  Roast in oven at 425F for a...

Mornings have been really rough lately.  Not that they've EVER been easy since having kids, but lately they've been extra difficult because of Little A.  Instead of adapting to her new daycare, which she started in October, she is increasingly resisting going to daycare.  Monday to Friday I am faced with screaming, tears and protests while she begs me to let her stay home with me.  I have no concerns about the quality of the new daycare - it's the same outstanding one Big A goes to, which has a 3 year wait list - but I do have concerns about forcing her to go when she clearly doesn't want to.  Adam and I have identified the issue as being related to the strictness of her teachers.  They are kind and loving, but they run the preschool room with iron fists and there is a lot of structure and rules.  For a kid like Big A, this would be no big deal, but Little A gets very upset when she feels she has been reprimanded and if an authority figure even does ...

This recipe turned out great, only the batter made a bit too much for a standard loaf pan (the consequences of inventing my own recipes!).  I poured the remainder into 2 mini loaf pans.  Alternatively, you could pour all of it into a bundt pan or make muffins.  There is so much sweetness from the peaches, that even if you opt to use sugar, you don't need much, meaning this is as healthy as it is delicious.  As with all vegan baking, I find it is important to let everything cool completely before removing it from the pan.  1-28oz can peaches (preferably packed in water), drained 2 flax eggs (2 tbls ground flax whisked with 6 tbls hot water) 2 cups Mimicreme vegan cream substitute (made from cashews and almonds) 2 tbls powdered stevia (or sugar or other sugar substitute) 1 tsp vanilla extract 2 cups whole wheat flour 2 tsp baking powder 1/2 tsp baking soda 1/2 tsp ground cinnamon 1/2 tsp sea salt Puree peaches in a food processor and then transfer int...

Konjac is the plant used to make Shiratake noodles. These are the noodles I've mentioned many times before, that contain no calories, carbohydrates or nutritional value, and make a great substitute for rice noodles, glass noodles or bean thread noodles in a variety of Asian dishes. They are perfect for anyone who has allergies to wheat or rice, is gluten intolerant, or needs to limit their calorie or carbohydrate intake. Since noodles are generally a calorie-dense food, these noodles are also a great way for anyone to lighten up a traditional noodle dish. Although they contain no food energy, they are extremely filling, so pairing them with lean protein, healthy fats and lots of veggies, can provide you with a massive, satisfying, and nutritious meal while keeping calories in check. They also are quick to prepare and do not get soggy or mushy, so they are perfect for noodle soups. They do not, however, absorb liquid, so unless using them in soup, they need to be sauced with a ver...

Is there anything better than peanut butter?  Really?  It can be sweet, savoury or spicy, but any way you use it, it is bound to make your meal delectable. So it's a real shame that peanut butter - like all nut and seed butters - is something that should be eaten in moderation.  Waah!  Yes, it's full of good for you monounsaturated fats, but it is crazy high in calories (90 per tbls), and excess calories can lead to excess weight, which - even if it's due to overconsumption of HEALTHY foods, can put you at risk for Type II diabetes, heart disease, and various cancers. One of my favorite ways to enjoy peanut butter is simply spread on whole wheat bread with creamed honey on top.  I've loved this treat since I was a kid.  But I also love using peanut butter for savoury dishes.  Asian peanut sauces are a weakness of mine, they are so awesome for pouring over noodles or stir-fries, or using as a dipping sauces for salad rolls or satays.  But those...

If you live in Ontario than you likely enjoyed a quiet day off yesterday...if you have no kids.  Or an exhausting day, if you were trying to entertain your brood on Family day. We were supposed to take the girls to the Fantasy Fair indoor amusement park, but it was only open in the afternoon, and our friends we had plans with wanted to go skiing in the morning and switch our playdate for the afternoon.  So Adam and I were left scrabbling at the last minute to find morning activities. The ROM was a bust a few years ago (Big A got bored after half an hour), and like all museums around the city, if you have no membership - which we don't - than it's super expensive for a family of four.  The Science Centre didn't seem like a great option either because the girls go regularly with my in-laws and they wanted to do something different.  There was a carnival at the Rogers Center that we looked into, but quickly nixed when we found out it cost $35 per person!! So I was...

I know I've mentioned before that I'm not the biggest fan of live theatre...but I did admit that I adored Two Pianos, Four Hands a few months ago.  I also forgot to mention that I absolutely love Ronnie Burkett.  If you are not familiar with Ronnie, he does puppet shows.  Yes, puppet shows.  Marionettes, actually.  His work is definitely for adults though, and not for children! Adam first took me to one of his shows when we were dating.  I thought he'd gone mad when he first told me he was taking me to see a show with marionettes.  But I was completely blown away by this man's brilliance, so I was more than happy to see another show of his with Adam a few years later. When I heard he was touring his latest show, Penny Plain, here in Toronto, I eagerly bought tickets for Adam and I, and we went yesterday.  I am sad to say we were both somewhat disappointed, this show pales in comparison to his other ones we have seen.  That ...

This was another culinary accident gone right.  They are LITERALLY pan-cakes because I baked them in cake pans. I was attempting to make parsnip waffles forgetting that any time I have ever tried to add fruit or veggies to my waffle batter, they end up sticking to my waffle iron and making a huge mess.  After scraping the first one off, I was stumped as to what to do with the rest of the batter.  The flavour was amazing and I didn't want to waste it.  The obvious solution was pancakes, but frustrated by this time, I was in no mood to haul out my skillet and start flipping a million pancakes.  So instead, I scraped the batter into 2 greased, 8-inch cake pans and stuck them into the oven. This ended up being a delicious accidental discovery: Make ahead baked pancakes for an easy breakfast, brunch or dessert!  Just warm in the oven (or even microwave) before serving if you make them ahead of time.  You can either serve it in wedges or go totally ...

This winter has been one of the mildest I can remember.  The trees here in Toronto are so confused, I have seen some already sprouting buds.  There has been a notable absence of snow and the usual bitter cold temperatures.  Torontonians have been taking advantage of this by cycling and jogging like crazy through winter months that typically have harsh weather making these activities much more difficult.  Turns out they are definitely on the right track for staying healthy during the winter season. Given our fortune (probably misfortune for the environment), it seems ridiculous to complain about the weather.  Yet inspite of the mild temperatures and lack of precipitation, I find myself nevertheless affected by the bleak, grayness of winter. This is relatively new for me.  I have never been a fan of Toronto's hot, humid summers, but it is only a few years ago that the winters also started to bother me.  While the heat makes me crabby and agitate...

Since Valentine's Day was just yesterday, you probably think this post is all about something hot and steamy. Nope, sorry...I'm talking about a different kind of passion today.  The passion that you have for an activity, philosophy, belief, or practice.  We all have one in us somewhere.  Maybe it's writing, maybe it's cooking, maybe it's gardening.  Perhaps it's being a mom or dad, doing yoga, or travelling around the world.  Your passion could be knitting, painting, taking in abadoned animals or fighting for the rights of a marginalized group of people.  And you are not limited to just one.  Many of us have multiple passions that drive us every day, give our lives meaning and provide us with spiritual and emotional fulfillment. Really, the possibilities are endless!  I have always been told that if you follow your passions, you will be successful.  So far, this seems to be coming true for me! If I had to name my passions, they w...

It's Valentine's Day, the day celebrating love.  Is there anything better than true love?  What is TRUE LOVE, you ask? Forget what you learned in The Princess Bride . True love is about finding someone with whom you feel like you can really be yourself.  You know, like you can pass gas around and not have to ruffle the bed sheets or blame it on the dog, but instead, take pride in your bodily functions.  Apparently I am part of a very close-knit, loving family! Hey, we all do it!  According to Dr. Oz, we all do it at least 14 times a day! So instead of paper hearts or chocolate hearts this February 14th, why not make your sweetie something that's good for the one beating in his/her chest?  You know, a dish that includes that wonderous musical fruit? This recipe is easy, inexpensive, delicious and versatile.  You can use it as a filling for wraps, like I did, or serve it sloppy joe-style on a whole grain bun, as a nutritious vegan meal, al...

Tomorrow is Valentine's Day, which unless you are living under a rock in North America, you already knew. The grocery stores, dollar stores, pharmacies, card stores, jewellers, lingerie stores, liquor stores, candy shops, and flower shops make sure you are aware of this! While I like the idea of a day that celebrates love, I hate that like pretty much all holidays, it has become tied to consumption and materialism.  Is love really about diamonds, champagne, chocolate, flowers, and cards? No, of course not! I also don't think that grand gestures made on specific days of the year or occasions (rose petals sprinkled everywhere, candlelight dinner on a rooftop - not possible here in February anyways!, love song serenades - my hubby's not the greatest singer..., horsedrawn carriage rides, white doves, etc) are necessary. To me, it's the little things that are done every day that mean the most, and I think the rest of my family feels that way too. When Adam remember...

My parents are here for the weekend and for the first time EVER since we've had kids, we attempted a real sit-down dinner with them at our dining room table.  Aside from Little A refusing to eat the grown-up meal (balsamic glazed trout, brown rice with spinach, tomato, garlic and lemon, and this salad) in lieu of Life Choices chicken nuggets, it was pretty successful.  Normally we end up sitting in the kitchen with the kids and my parents at the kitchen table and Adam and/or one of the kids squeezed around the IKEA kiddie table.  This was much more civilized! Salad 142g organic mixed greens or baby romaine 1/2 cup toasted pecans 1/2 cup dried cranberries Apple Butter Vinagrette 2 tbls no-sugar apple butter 2 tsp extra virgin olive oil 1-2 cloves garlic, minced 2 tsp dijon mustard 1 tsp honey or agave syrup 1/4 cup apple cider vinegar Salt and pepper, to taste Toss salad ingredients in a large bowl.  Whisk together all ingredients for dressing in ...

Do you have a fear or phobia? I really don't like insects and I'm extremely scared of bees and wasps, but I don't really think I have anything that would constitute a phobia...except, perhaps dying. I mean, I know we all die, but I mean more like dying prematurely. I suspect that most parents hold this fear, to some extent, because you worry who will look after your family, and you worry about not having the chance to see your children grow up. Related to my fear of premature death is my fear of cancer. Even as a young child, it's threat to life seemed to loom large. It seemed like a mysterious disease that always ended in extreme pain, suffering and death. It also seemed to strike randomly, as everyone seemed to have a story about a young, healthy person in the prime of their life who died tragically from cancer. Both my grandfathers died of cancer and a childhood friend's mom died of cancer too. Even children died of cancer. A close friend of mine lost a f...

This recipe looks, sounds and tastes decadent, but is actually healthy enough to make the perfect power breakfast. It's loaded with protein, calcium, fibre and vitamins. Of course, it can also be a healthy dessert, if you so desire. Either way, this is a great recipe to serve your loved ones on February 14th. Not only is it delicious, it's pink, thanks to all the berries, and pink is a very popular colour in our house! It can be made ahead and even frozen until you want to serve it. 2 cups skim milk or non-dairy milk (I used unsweetened, plain almond milk) 2 cups non-fat Greek yogurt 2 eggs Granular sweetener equivalent to 1/2 cup sugar(Splenda, xylitol, stevia, coconut crystals or regular sugar) 1 tsp vanilla extract 1/4 tsp almond extract (optional) 1 large loaf of whole grain bread, cubed 1.5 lbs fresh or frozen berries (I used a mix of strawberries, blackberries, blueberries and raspberries) Warm milk over medium heat until bubbly. Remove from heat. Mean...

This January, Bell launched it's second annual "Let's Talk" campaign to address the stigma surrounding mental illness. Today is the program's official "Let's Talk Day". The issue of stigma is of great concern because it creates shame and misunderstanding about mental illness and prevents many people from seeking help. 1-in-5 Canadians will experience mental illness at some point in their lives. At any given time, over 3 million Canadians are struggling with major depression! Unfortunately, there is a great deal of fear surrounding mental illness, which tends to only be reinforced by the media. Coverage tends to focus on the extremist cases which has created the misconception that individuals struggling with mental illness are all unstable, violent, threatening and dangerous. Just this week in Toronto we are hearing about the young man killed by police after leaving the Toronto East General Hospital wielding scissors. He reportedly stabbed...

Some people - like my husband - are happy to eat the same things every day. Others crave variety in their diet. I guess I fall somewhere in the middle. I am more than happy to eat oatmeal EVERY SINGLE DAY for breakfast. I never get sick of it. I never am not in the mood for it. But when it comes to lunch and dinner, I want variety. For the past two years while I've been in school, I got into the habit of taking a midday break from working at my desk and whipping up some fairly elaborate lunches for myself. Adam would often come home and tease me about how many pots, pans and dishes I used. But as I slowly make my way back into the working outside the home world, I need more quick and portable lunch options. That being said, I am still determined NOT to resort to eating the same thing every day. I don't know how Adam does it. EVERY DAY for lunch at work he has raw veggies, 2 apples, a Clif bar or other similar snack, a few handfuls of nuts, a bit of chocolate ...

Recent research studies have found that if vegetable and fruit purees are added to various foods, it lowers the overall calorie content and leads people to consume significantly fewer calories without knowing it. I thought this would be a good trick to employ last night because I made dinner for my father. My father LOVES eating, and rarely shows any concern for his health when it comes to what and how much is on his plate. He doesn't eat junk food, but he's a real foodie who appreciates good quality food of every variety. The only thing he is known NOT to love to eat so much are certain veggies, which, my mom complains, he will only eat when covered in sauce. So I bulked up this already nutritous, comforting, hearty dish with some finely grated cabbage, cooked into it at the beginning and really undetectable by the end. The result is a warming, aromatic, creamy, satisfying dish, perfect for a cold winter night. 1 tsp olive oil 2 large sweet potatoes, peeled and cu...

My eyes have been bugging me for years. First I began noticing that I couldn't see things far away. That was about 1998, and so I got glasses in 1999. But as a very active person, and perhaps somewhat vain one too, I hated wearing glasses. They get dirty, they're a pain to wear when exercising, and I hated the way they made me look. So a few years later I switched to contact lenses. But I had difficulty with contacts right from the start because of my stigmatism and extremely dry eyes. It's always been a challenge for my eye doctor to find lenses for me that fit properly and are comfortable and over the years I've tried a zillion different kinds. After suffering from repeated eye infections and contemplating, and then ruling out laser eye surgery, I switched to daily wear lenses last year and the situation improved...somewhat. I have not had any eye infections since I made the change, but I continue to suffer from very dry eyes, which means I wake up feeli...

This is my new favorite lunch. Feel free to use corn tortillas, but personally I'm not a big fan, so I used some of my Flatout wraps (this made 4 large tacos, which for me made 2 lunches). 4 fillets firm white fish (halibut, haddock, pollock, etc.), about 1 lb 2 tsp chili powder 2 cloves garlic, minced Juice and zest of 1 lime 1 red onion, thinly sliced 4 tbls cider vinegar About 7oz/200g cole slaw mix, or 3 cups finely shredded cabbage 1/4 cup of your favorite salsa 1/4 cup low-fat mayo/Veganaise, etc. 1 chipotle pepper in adobo sauce (optional) Optional garnishes: fresh cilantro, avocado chunks, fresh chopped tomatos 4 corn tortillas or whole grain flour tortillas Lay fish fillets on top of a foil lined baking sheet. Sprinkle with lime juice and zest, garlic and chili powder. Bake at 400F for 6-10 minutes (depending on thickness) until cooked through. Saute onions with cider vinegar in a skillet over low/medium heat for about 20 minutes, until softened. ...

I can't say I'm much of a popcorn lover. I like the taste and the tantalizing smell, but the way it squeaks when you eat it bugs me, and I hate the way it gets caught between my teeth. Besides, I'm not a big snack food eater. I'd much rather crunch raw carrots or apples than salty snacks. But compared with other alternatives, popcorn is a nutritional superstar! One quarter cup (unpopped) makes 5.5 cups of popcorn, and has 180 calories 7g fibre, 5g protein, and 2g fat. That beats most other snack foods for sure! Nevertheless, nowadays, companies are coming up with all sorts of ways to market snack foods as healthy: It really doesn't matter whether you bake, fry or pop most of this stuff, it's still largely empty, highly concentrated sources of calories with no nutritional value. Popcorn, however, is different. It's a whole grain, and minimally processed. Air popped, it's low in calories and contains little sodium and no added sugar or fat. ...