Healthy Life Lessons

Good morning and happy Friday! If, like me, you love to peruse health food stores any chance you get, than you likely have seen, if not tried Explore Asian 's line of bean pastas. I used to buy them frequently until suddenly they got super expensive.  Like, WTF? They seriously seemed to double in price over night! Anyways, they're awesome!  They're vegan, organic and gluten-free and have a wonderful firm texture.  I adore them. Recently my health food store had a sale on their ready-to-heat line of noodle packs.  I'd never seen them before, but having been a fan of Tasty Bite meals as a grad student, I am not above trying this kind of thing.  In fact, I've been super busy lately and often in need of a meal I can prepare quickly or heat up at the office and these are perfect. The noodles are precooked and mixed with a sauce, but junk-free.  The ingredient list is pretty clean.  I bought the soybean noodles with sundried tomato sauce, a...

I can't say I love sunflower seeds...I don't mind them at all, but I don't feel they have a whole lot of flavour. Sunflower seed butter, on the other hand, is awesome!  This is such an amazingly yummy and flavourful dish.  I also make it with brown rice instead of noodles.  I usually use ground chicken but you can keep it vegan by substituting crumbled tempeh or tofu, if you like. Sun Warrier Noodle Bowl Sauce 1/2 cup sunflower seed butter 1/2 cup water 1/4 cup low sodium soy sauce/tamari/coconut aminos 1/4 cup unseasoned rice vinegar 1/2 tsp Chinese five spice powder 1/2 tsp salt Crushed red chili flakes, to taste Stir Fry 1 lb lean ground chicken (or tofu or crumbled tempeh) 2-3 cloves garlic, minced 1/2 cup finely chopped fresh ginger 1 broccoli, cut into florets 2 red or yellow bell peppers, cut into strips 6 cups mushrooms, cleaned and halved 1 bunch green onions, sliced 1 lb brown rice fettuccini, broken in half, cooked al dente Wh...

Finally, after several days of indulgent Passover treats, here is a savoury recipe for you. This one basically adapts one I make all the time to be for Passover.  Having to avoid wheat and other grains isn't even the hardest part of Passover for me, it's actually having to also avoid legumes.  This means I can't even use soy sauce!  Thankfully, most health food stores now offer alternatives to soy sauce like coconut aminos.  I subbed coconut vinegar in for the rice vinegar I would usually use, but Adam wasn't overly impressed with that.  I agree, it's definitely better with soy sauce and rice vinegar, but for 8 days of the year, this will do.  It's still very tasty. For all you not celebrating Passover, this is still a yummy recipe that is great for people eating gluten-free, low-carb, etc. This is a big recipe, because it was served at our family sedar, so feel free to half it if you don't want to make as much. Sesame Ginger Shirataki Noodl...

I love trying new spices and seasonings, so I am very excited that the President's Choice Black Label line now has a bunch of new spice blends available.  My most recent find: Shichimi Togarashi, or Japanese 7-Spice blend. It's a combination of crushed red chili flakes, sea salt, Szechiuan peppercorns, black and white sesame seeds, poppy seeds, orange zest, wasabi powder and nori seaweed flakes. I make Japanese-inspired dishes all the time, but resort to the same old flavours most of the time: miso, soy, sesame, ginger and garlic.  I was so excited to be able to liven things up a bit. This dish is easy and tasty, although be warned that this seasoning packs punch.  I used 1 tsp, which ended up being too spicy for me, and I have a high tolerance for heat!  I recommend 1/4-1/2 tsp, or, if you don't like heat at all, make your own at home and omit the red chili flakes.  You'll get all the flavour without the heat. I served these noodles with a mix...

This is one of my favorite recipes OF ALL TIME and I've been making it for years.  I thought I put it on the blog when I first started it, but I recently realized that I never did.  My apologies, because it is so amazing.  Well now I'm sharing it.  So hopefully you'll forgive me tardiness on this one. I've included the veggies I like to use, but pick and choose whatever are your favorites.  Add a protein in, if you wish (chicken, tofu, etc). Since the whole grain pasta and sesame butter have a lot of protein, I don't bother.  If you don't want them to be spicy, you can omit the heat factor and still have a fantastic dish. Spicy Sesame Sauce 1/2 cup sesame butter (this is not the same as tahini, it's made from roasted sesame seeds)* 2 tbls low sodium soy sauce/tamari/coconut aminos 2 tbls rice vinegar Juice of 1 lime 1/4 cup natural/sugar-free ketchup (or 1/4 cup tomato paste + 1 tbls coconut sugar) 3-4 tbls finely chopped or minced f...

I adore shiritake noodles.  They are a wonderful replacement for rice noodles, particularly in Asian-style dishes.  Rice noodles can easily get gummy and sticky, but shiritake's maintain their texture no matter what.  Because they do not absorb liquid, however, you have to be careful to prepare them properly, using the drying method, and make sure you start with a fairly thick sauce.  This dish is so yummy and flavourful and so quick to prepare!  Perfect for lunch or dinner.  For a vegan option, add cubed tofu in place of the tuna. Salad 1lb bag shiritake noodles (not the tofu kind), drained and rinsed 1 can tuna, undrained 1 bag rainbow slaw 1 bunch green onions, sliced 2 tbls fresh ginger, finely chopped 1-2 cloves garlic, minced Dressing 1/4 cup low-fat mayo (regular or vegan) 3-4 tbls light miso paste 2 tbls rice vinegar (unseasoned, sugar-free kind) 1 tbls low sodium soy/tamari or aminos 1/8 tsp toasted sesame oil Sira...

I've been in kelp noodle withdrawal the last bunch of months.  The Korean grocery store that carries them for less than $2/bag has been out of stock, and I refuse to spend the $5-6 or more everywhere else seems to charge.  After all, I can easily eat a whole bag in one sitting! So I was delighted to find them back on the shelf a few weeks ago and was fortunate to snatch up the last bag.  Unfortunately, I've been back twice since and they don't have them again.  I love, love, love them.  Like shirataki noodles, they are very low in carbs and calories, and gluten-free, however, they don't have a funny smell like shirataki noodles do when you first open the bag, and they do absorb liquid so you have more leeway in terms of how to sauce them. This recipe is quick and easy and crazy delicious.  I added in mixed seafood at the end, but you can omit that if you want these to be vegan. Peanut Curry Kelp Noodles 1 340g bag kelp noodles, rinsed and snipped...

I used butternut squash to lighten up the tahini-based sauce here, like I did with my lightened up peanut sauce.  Like peanut butter, I could literally drink tahini, but like all nut/seed butters, it should be consumed in moderation because it is so energy-dense. I had a bag of dulce lying around so I threw it in, but arame or nori will work too.  Dulce does have a pretty fishy taste, but I like it in this, and all sea vegetables are so crazy, healthy.  This recipe made 2 yummy, power-packed lunches for me this week, which was essential, because it's been super busy and Adam is away again. 2-1 lb bags of shirataki noodles (soy-free, Asian style ones), rinsed and snipped with scissors.  I like JFC brand: Stir Fry 1 tsp sesame oil, peanut oil or other vegetable oil 1 head cabbage, thinly sliced 40g dulce or other sea veggies 2 bunches green onions, sliced 1/2 lb extra firm organic sprouted tofu, cubed Lightened Up Creamy Sesame Miso Sau...

For the past few months I've been noticing kelp noodles being sold at our local health food stores. I've desperately wanted to try them, but the high price tag ($5-$7/bag) has prevented me from doing so. Then I spied them at my local Korean grocer for $2.50 and I jumped at the opportunity. I am so glad I did, these are fantastic! Like shiritake noodles, they do not need to be cooked, they are vegan, extremely low in carbohydrates and calories and gluten/wheat free, making them perfect for diabetics, celiacs or anyone trying to stick to a restricted diet. A lot of raw foodies like them as a replacement for regular noodles too. But they do not have the funny smell that shiritake noodles have when you open the bag (it does go away immediately after you rinse them though!), and they do absorb liquid, so they are less tricky to use. The shiritake noodles have to be treated carefully - if you don't drain/dry them well and start with a very thick sauce, your dish can en...

I haven't made this in months but suddenly had a craving. I changed up how I make it a bit and I think this version is the best one ever. If you don't want to use chicken, you can use pork, shrimp or tofu. Not only is it BETTER than take out and much healthier, it is also a cinch to make. You don't need to even bother soaking the noodles because once they absorb all the yummy sauce they will be the perfect consistency! 1 lb ground chicken 1/4 cup rice vinegar 1 head broccoli, cut into florets (microwaved or steamed a few minutes) 3 Japanese eggplants, sliced 2 red or yellow bell peppers, sliced 1 cup snow peas, trimmed 1 bunch green onions, cut into 1 inch pieces on a bias 300g brown rice vermicelli Sauce 2 tbls tomato paste or ketchup 2 tbls soy sauce 2 cloves garlic, minced 3-4 tbls fresh ginger, finely chopped 1 tbls curry powder 1/2 tsp Chinese five spice powder 1/4 tsp tumeric 1/2 tsp salt 1 can light coconut milk Cayenne pepper, to taste (o...

I love making different pesto sauces. They are so versatile and flavourful and simple if you just throw all the ingredients in the food processor. This one is high in protein because of the edamame, low in fat, and loaded with nutrition. 1/2 cup organic, shelled edamame* Few handfuls fresh cilantro 1 bunch green onions, lightly steamed** 2 cloves garlic, peeled 1 large chunk fresh ginger, peeled, cut into about 4 pieces 2 tbls miso paste 1/2 tsp toasted sesame oil 1/4 cup rice vinegar Wasabi paste - maybe 1 tsp or so, to taste (optional) Throw all ingredients into food processor and blend for about 30 seconds, scraping down sides of bowl, if necessary. *I buy frozen organic shelled edamame and then microwave 1/2 cup for about 90 seconds. **I microwave green onions for about a minute to cut sharpness, but this is optional. This sauce is perfect for shiritake noodles because it is thick and flavourful. If you want to use it for another purpose and want to thin it out,...

It's another scorcher today. Fortunately, my cold has abated, but I'm still miserably hot and sweaty. So I decided I HAD to have something COLD and refreshing for lunch. This turned out beautifully. If you want to add a protein and make it a complete meal, try edamame, tofu, or canned tuna or salmon, drained. 1 lb bag tofu-free Shiritake noodles (yam starch), rinsed, snipped and dried, or 250g glass noodles or rice noodles, prepared according to package directions. 1 English cucumber, cut lengthwise and then thinly sliced Dressing 1 hunk fresh ginger, peeled 2 cloves garlic 4 tbls rice vinegar 2 tbls fish sauce or light soy sauce 1 tsp toasted sesame oil 1 handful fresh cilantro/coriander Hot crushed chili flakes, to taste To make dressing, throw everything into blender or food processor and process (won't be completely smooth). Pour over noodles and cucumber in a medium bowl (and protein, if using) and toss to combine. Let sit a few minutes to absorb flavours. Glass n...

I am obsessed with Shiritake noodles these days. Not only are they convenient (no cooking required!), but unlike rice noodles, they do not get gummy or sticky, and unlike most other types of noodles they are CALORIE AND CARB FREE. They are also made from all natural yam starch and are gluten-free. I guess that's why they are often referred to as "Miracle Noodles". The ones I like best are the ones that DO NOT contain soy. The ones that do are okay, but not my favorite. Also keep in mind that the soy noodles do contain a modest amount of calories (I think about 50 calories a bag). They are generally best with Asian recipes, but if you are going to try them with Italian pasta style recipes, the soy ones are better suited. Just keep in mind that they do not absorb liquid like starchy noodles, so they are great for soup, but this also means that you have to either start with a thick sauce or add a thickener to your sauce, if you don't want your dish to end up so...

I am digging the shirataki noodles. They are so easy to prepare and yummy. They are also good for Passover since they are made of yam starch. They are also carb, wheat/gluten and calorie free making them great for diabetics, those with allergies and anyone watching their caloric intake...or anyone wanting a great, healthy meal! This dish turned out so yummy I wanted to cry. Why? Because Adam and the girls hate avocado and Adam doesn't eat seafood, so I will only be able to sneak it in as a lunch when I don't have to worry about pleasing the rest of the family. Geez, how can anyone hate avocado?? You can substitute your own favorite veggies or protein (tofu, chicken, edamame, etc.) here if you prefer. 1 ripe avocado 1 large knob ginger Juice of 1 lime 1/2 tsp peanut or canola oil 2 Japanese eggplant (the long, skinny ones), sliced into circles 1 red/yellow/orange sweet bell pepper, cut into thin strips Half bunch broccoli, cut into florets and lightly steamed 2 cloves garl...

This was today's lunch and it was so good. I mean really crazy good. So good that while slurping up the noodles at the bottom of the bowl while sitting at my desk (yes, I eat lunch at my desk almost every day), I splattered the broth all over the textbook I was reading. Yuck! I guess I know where Little A gets her pig-pen ways! Shirataki noodles can be made with tofu or with yam starch. The tofu ones, which have just 50 calories a bag are okay, but the yam ones are much better. And they have no calories. No joke. They are perfect for anyone watching their energy or carbohydate intake, like if you have diabetes. They are also perfect if you need to avoid wheat and gluten. Of course, no calories means no nutritional value, so you don't want to start eating nothing but shirataki noodles! That's something that Hollywood celebrities would do! You could use scallops in this too, or, if, like my hubby, you don't eat seafood, you can replace the shrimp with chicken, ...

This is healthy, flavourful and very versatile. I made it last night with brown rice noodles and stir-fried veggies, but you could use it just with veggies, or on fish, seafood, chicken or flank steak. It is also simple to make because you throw everything into the food processor. 1/2 cup unsalted, roasted cashews Large chunk of fresh ginger 4 cloves garlic 1 bunch green onions, ends trimmed 2 hot green chili peppers (optional) A few handfuls fresh cilantro 5oz/142g fresh baby spinach 1 tsp toasted sesame oil 2 tbls low sodium soy or tamari 2 tbls fish sauce 4-6 tbls rice vinegar Place cashews in food processor with ginger and garlic and mix until finely processed. Add onions and chili if using and process again. Add cilantro and repeat. Add spinach to processor a bit at a time until it is all incorporated and then add in all the liquid ingredients. By the end, the cashews should be processed enough to be almost creamy and bind everything together.

This dish is yummy and very versatile. If you don't like spicy food, just omit the crushed red pepper flakes. It will still be delicious and flavourful. Instead of chicken, you can easily substitute tofu, seafood or beef. You can use any number of your favorite veggies. Besides what I used, other good options are snow peas, carrots, celery, baby bok choy, and/or Japanese eggplant. 200g brown rice vermicelli noodles 1 tsp peanut or canola oil 1 lb skinless, boneless chicken thighs or breasts, cut into bite sized pieces 4 cloves garlic, minced 1/4 cup finely chopped fresh ginger 2 tbls lemongrass, minced in food processor or cut into 2 inch pieces and removed after cooking (optional) 1 head broccoli, chopped (steamed a few minutes, if desired) 2 yellow, red or orange sweet bell peppers 2 lb button mushrooms, sliced in half 1 bunch green onions, sliced on bias in 1cm pieces Couple of handfuls fresh coriander, roughly chopped Sauce 1 can light coconut milk 1/4 cup tomato paste 1 t...

I have made this a few times and each time I make it a bit differently, but I think this version turned out best. It is a fusion dish that did not originate in Singapore, that has a million different recipes. I like the addition of coconut milk, but you can substitute chicken broth instead. Traditionally it is made with chicken, bbq pork, shrimp, and/or scrambled egg, but I've opted for just chicken here. A vegetarian version could simply use tofu. Do NOT overcook these noodles or you'll get mush. Use whatever veggies you like best. 250g brown rice vermicelli, soaked in boiling water for 1-2 minutes and then drained 1 tsp peanut or canola oil 1 lb minced chicken, (or chicken breasts or thighs sliced thinly) 2 sweet red bell peppers, thinly sliced 4 cups bean sprouts, rinsed 6 baby bok choys 1 bunch green onions, sliced Sauce 2 heaping tbls curry powder 4 cloves garlic, minced 1/4 cup minced or grated fresh ginger 1 tbls soy sauce 1/4 cup rice vinegar 1/4 tsp toasted sesam...

It took me years to come up with a recipe for Pad Thai that I liked. This one has some traditional elements(tamarind paste and fish sauce) and non-traditional ones (ketchup/tomato paste, ginger, and garlic). Pad Thai is also not usually a spicy dish but Adam and I love spicy food, so I add hot sauce. You can use whatever mix of veggies you want. Bean sprouts are, of course, the quintessential veggie to use but I don't like them that much. You can also add other proteins such as egg, chicken and/or shrimp if you like. Pad Thai 1 lb organic brown rice fettuccini, broken in thirds Sauce 2 tsp peanut oil 1/4 cup tamarind paste 2 tbls ketchup (or tomato paste + 1 tbls brown sugar) 2 tbls ginger, grated 2 cloves garlic, minced 2 tbls fish sauce Juice of 1 lime 1 tsp sriracha hot chili sauce (optional) Veggies 1 tsp peanut oil 1 bunch broccoli, cut in bite sized pieces (lightly steamed if you don't like it too crunchy) 2 red, yellow and/or orange bell peppers, cut in thin strips ...