Healthy Life Lessons

I am not a big bread person.  I know some people could live off it, but it doesn't do much for me.  I'd much rather get my carbs from things like oats, squash and sweet potatoes.  I do eat bread, but just not much of it compared to the SAD (Standard American Diet).  And definitely not any white bread.  I don't even understand why people like it. Blech!  For this reason alone, I love the idea of collard or lettuce wraps.  The focus can really be on the fillings.  Then I got thinking...Why not use a tastier carb and stuff it into the leaves as part of the wrap?  This was the epiphany I had one day while dreaming up lunch ideas for myself.  And that is how this scrumptious wrap was born. The hummus recipe alone, is a real winner, so if you aren't into the collard wrap idea, at least try the hummus!  Its so yummy.  Combined with all the other ingredients, there is a symphony of flavours and textures: sweet, salty, tangy, cream...

Those are not pizzas! They are whole grain pitas smothered with as much of this divine hummus as I could squish on. I receive delicious looking weekly emails from the very famous Chocolate Covered Katie blog.  Mostly desserts, Katie also has some savoury recipes too, and her recent hummus variations piqued my interest.  I was particularly excited by her Nacho Cheese Dorito Hummus , because it is made with nutritional yeast, which I adore. Of course, I NEVER follow a recipe exactly, because I like to customize it to suit my tastes.  That's one of the reasons I love cooking!  I really don't get how, if you like food, and I think most people do, you can not like cooking.  My favorite food is the food made by me, because I make it how I like it best.  I think most people simply don't have confidence in their ability to cook things well, or don't think they can learn.  But you can, and you should!! Anyways, back to the hummus.  Its amazing!...

Whenever Adam expresses delight over a vegetarian recipe, I know its one I need to share.  Generally, its hard to get him excited about savoury dishes that have no meat in them.  This one's a sure winner though.  Hearty enough for even the biggest, carnivorous appetite! Chickpea Sweet Potato Roti 1 tsp coconut or olive oil 1 onion, diced Large chunk ginger, minced 2-3 cloves garlic, minced 2 tbls madras curry powder (hot or mild) 1 tsp garam masala 1/2 tsp turmeric 1/4 tsp ground allspice 1 tsp salt (or to taste) 1/4 cup cider vinegar 1 cabbage, sliced 1 can chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas) 1 can light coconut milk 1 large sweet potato, cooked, peeled and mashed Caribbean hot sauce, to taste (optional) Roti skins or whole grain tortillas Heat oil in large skillet, pot or fry pan.  Add onion, garlic, ginger and spices.  Cook for several minutes over medium heat.  Add in vinegar, cabbage, chickpeas and coco...

I call these 'Triple D' French Toast Sandwiches because they are inspired by some of the crazy-ass nutritional monstrosities you see on Diners, Drive-ins and Dives.  The stuff on that show makes my jaw drop.  It's like how many calories can someone squeeze onto one plate.  It's nuts!  But I actually like watching it occasionally to give me ideas for recipes I can healthify, like this one. It made a yummy breakfast for dinner the other night ;) Triple D French Toast Sandwiches 6 whole grain flat breads 1/2 cup egg whites 1/4 cup skim milk (or non-dairy milk) 1/2 tsp maple or vanilla extract 1/4 tsp ground cinnamon A few drops plain or vanilla stevia liquid (to taste) 6 slices cooked turkey or veggie bacon Natural peanut butter Pure maple syrup for dipping (optional) Whisk together eggs, milk, extract, cinnamon and stevia in a flat pan or container.  Separate tops and bottoms of breads and dip into mixture, making sure both sid...

Daiya vegan cheese products are all the rage these days, but I have never purchased any of them.  Why?  Because while they may be dairy-free, they are also basically nutrition free.  They are low in protein and contain mostly various oils and starches. This spread, however, is packed with protein and nutrition, and is still creamy and cheesy thanks to nutritional yeast and white beans.  Delicious spread or crackers or bread, or if you thin it out with a bit of non-dairy milk, you can make it a dip for fresh veggies. I forgot to add the turmeric to this batch, so that's why its not as orange as it should be.  I was so mad because turmeric also has so many amazing health benefits, so I love to throw it into as many recipes as I can.  Oh well, that's what happens when I try to multi-task in the kitchen.  I was making gluten-free chocolate orange cake balls (will try to get that recipe out at some point).  Not only is this spread yummy, its ...

I generally eat a hot lunch everyday.  Adam makes fun of me, because while he ALWAYS eats a couple of sandwiches, apples and carrots for lunch at work, I concoct elaborate noodle dishes, stir fries, or platters of roasted fish, sweet potatoes and steamed veggies for myself.  Sorry, a cold sandwich - particularly in this weather - just doesn't cut it for me. This meal turned out very warm and comforting and just what I needed this week.  The picture gives you an idea of just how big my lunch usually is (I had a massive bowl of cole slaw on the side of those 2 tacos).  Yes yes, I know, it's unbelievable that someone as little as me eats so much.  I hear that all the time.  It's gotta be the weight lifting.  Although, considering that Little A ate more than her body weight in oatmeal this morning, maybe its a genetic thing. This whole recipe was devoured by moi over 2 lunches, but I'm guessing most people with puny normal appetites could stretch t...

I always say I'm a carb-a-holic, but the truth is, I am also a protein-a-holic...actually, I'm a fruit and vegetable-a-holic too...so maybe I'm just a food-a-holic.  A healthy food-a-holic, of course.  But seriously, I think I crave protein as much as I crave carbs, possibly even more so.  Protein is so satisfying.  It must be all that weight lifting I do! I love most proteins, but I do try to limit my animal-based sources.  I have admitted before that there are even a few mock meat products that I love, even though these are not particularly healthy (i.e. heavily processed and high in sodium).  I try to limit their use as much as possible so I am always looking for new vegetable-based protein ideas (aside from beans, which I love...but you can definitely get too much of...or so my husband reminds me frequently!).  Recently, I heard about Soy Curls and was instantly intrigued.  They are made from soybeans but much less processed than texturiz...

Today I am grateful that I recently found a healthy dish both kids like.   Trying out a new recipe on my children is always scary.  New things are not always welcomed and often are not even given a chance.  So I was a bit hesitant to give tacos a try when Big A mentioned she likes them.  On many occasions she has made such claims only to decide she doesn't like said item, because I didn't make it 'right', although she can't often articulate what that means and/or even if I made it the same as my mother-in-law/daycare/friend's mom or whoever happened to make it the way she does like it.  I have been especially reluctant to try anything new because Little A is going through a phase of extra-pickiness right now and has suddenly decided she hates all sorts of food she used to love (sweet potatoes, potatoes, chicken, fish...).  But I bit the bullet and decided to give tacos a try. To my surprise and delight, BOTH girls gobbled these up.  I honestl...

  I didn't get around to making myself a cake for my birthday this year, or any sort of sweet treat for that matter.  I think it's because it was a Wednesday and it's been super busy around here, or maybe because I just haven't really been in the mood.  But when I started to think about what I was in the mood for, one of the things that jumped into my head was sweet potato chickpea roti.  I never said I have a normal head! I might be a weirdo (or so my family tells me all the time) but sometimes I do come up with some pretty stellar recipes and this one is definitely a winner.  Sweet, tangy, savoury and - if you want - spicy.  Even my meat-and-potato-loving husband loved this dish.  And really, what is there not to love?? If you don't want roti, you can serve this as a curry as is or over a grain such as brown rice, quinoa or millet. Sweet Potato Chickpea Roti 2 large sweet potatoes, roasted and peeled 1 onion, diced 1/2 head of green...

Here is a vegetarian version of the Asian lettuce wraps that are so popular these days.  I guarantee no one will miss the meat!  These make a great appetizer, snack or light meal. 1 lb crumbled tempeh (or veggie ground 'meat') 2 tbls fresh ginger, minced 2-3 cloves garlic, minced 2 tbls Ume plum vinegar 1/2 cup light coconut milk 1 tbls lemongrass paste (the kind in the tube you find in the produce section), optional Crushed red chilis, to taste (optional) 2 green onions, thinly sliced 8 large iceberg or Boston lettuce leaves Place all the ingredients for filling in skillet or frying pan and simmer over medium heat until coconut milk is absorbed.  Spoon into the centre of lettuce leaves, fold up and eat up!  Makes 8 lettuce wraps. I have shared this recipe with this week's Wellness Weekend  and Urban Naturale .

This is a great weeknight dinner because you can really just grab whatever you have handy in your fridge and pantry and make a quick, terrific meal. The ingredients listed her are just what I had on hand, but you can really sub in whatever you wish. If you want to make these an eat-out-of-hand wrap, you can probably make 8 out of this recipe, but if you want a more substantial meal - like I did - where the wraps are stuffed with filling, with more over the top and you have to eat them with a knife and fork, you'll get 4 out of it. As you can see, I don't care about whether my food looks pretty.  Just yummy and healthy.  You can make your wraps more aesthetically pleasing, if you want. Antipasto Wraps 1 can chickpeas (or romano beans) 4 small grilled or roasted zucchinis, sliced 2 roasted or grilled red peppers, sliced 1 onion, roasted or grilled, sliced 1 cup kalamata olives (I used garlic stuffed ones!) or any kind of olive, pitted and chopped 1 can tom...

I know, I know, Jerk Chicken Enchiladas?  But hey, this is Multi Culti Toronto and, hey, there are Korean tacos being sold everywhere these days! I was trying to look for a dinner for our belated 11th anniversary celebration a few weeks ago and things involving (1) meat, (2) tomato sauce, (3) spice, and (4) something bread-y, are generally more of a hit with Adam than say, bean and grain-based dishes.  So my strange mind came up with this recipe.  While it may be strange, it is definitely delicious and for sure something I'll be making again!! We're such losers though.  We talked about going to a movie, out for drinks, or ordering in, but right after we dropped the girls off at my in-laws' for a sleepover, we went home, opened a nice bottle of wine, made this for dinner and were in bed by 9:30pm.  But relaxing at home, just the two of us, is one of our favorite things to do, and Adam did have to catch a 5am flight to Vancouver the next morning....

After a week in New York filled with more animal protein, sugar and alcohol than usual, it's back to basics: a mostly plant-based diet!  But even Adam gave this meal high marks.  It's delicious and hearty enough to satisfy the biggest carnivore. Serve in your favorite tortillas along with the stewed peppers and onions, or your other favorite toppings such as cheese/vegan cheese, avocado, chopped lettuce, onions, and tomatoes, etc.   B arbecued Beans 1 cup sprouted bean mix (or any kind of sprouted legumes) 1 can red kidney beans, rinsed and drained (or 1.5 cups cooked beans) 1/4 cup bbq sauce (your favorite home-made or store bought variety) 1/2 cup tomato salsa (your favorite home-made or store bought variety) 2 cloves garlic, minced 3 tbls tomato paste 1 tbls mild chili powder 1 tsp ground cumin 1/2 tsp salt Pinch cayenne pepper, to taste (optional) Combine sprouted beans with 2 cups water in a covered pot.  Bring to a boil and then remo...

I am calling this a salsa because unlike a standard guacamole type thing, I've cooked down the onions, garlic and spices.  The reason for this was purely practical: as a counsellor and therapist I've realized it isn't very considerate to eat raw onions and garlic for lunch before sessions (for the sake of my clients!). In an effort to be kind to my clients, however, I discovered some unexpected deliciousness...so much so, that I think this is going to be a staple condiment from now on!  The flavours are intense and absolutely scrumptious.  I didn't even think it needed any salt, but adjust the seasonings to your own taste buds.  Enjoy on tacos, wraps (like I did on mine pictured above) or any mexican dish, spread on sandwiches, or just serve with corn chips or cut up veggies.  Yum, yum, yum! Red Onion Avocado Relish 1 red onion, finely diced 2-3 cloves garlic, minced 1/2 tsp chili powder 1/2 tsp ground cumin Jalapeno pepper, minced, to tas...

Give me a tortilla and I'll give you a meal.  Yes, I don't think a week goes by without at least one dinner involving burritos or some sort of filling wrapped up in a whole grain tortilla.  Love em!   These ones are sweet and spicy and satisfying.  Full of fibre and nutrients too!  These are pretty simple to prep and make, but give the peppers and onions time to cook down and get really sweet. Black Bean, Pineapple and Jalapeno Burritos 1 onion, thinly sliced 2 red bell peppers, thinly sliced 2 green bell peppers, thinly sliced 2-3 cloves garlic, minced Jalapeno pepper, to taste, finely diced 2 tsp mild chili powder 1 tsp ground cumin 1/2 tsp salt 1 14oz can crushed pineapple, with juice 1 can black beans, rinsed and drained (or 1.5 cups cooked black beans) 1/4 cup cider vinegar 1 can tomato paste A few handfuls roughly chopped fresh cilantro (optional) 4-6 large, whole grain/gluten-free tortillas Place onion, peppers, garlic and spic...

  Pastrami is a classic Jewish deli food.  But I don't think I've had it since I was a kid.  I am not much of a Jewish deli lover.  It's not healthy, and for the most part, it's not even food that I like that much.  So I don't know how I came up with the idea of making mushrooms seasoned like pastrami (maybe I was thinking of ways to make Adam love a vegetarian meal?), but boy I'm glad I did, because these are delicious, and they make a mean Rueben style sandwich! Do they taste like pastrami? No, of course not.  Your Uncle Moishe won't be fooled.  They taste like super delicious mushrooms.  And  really, is there anything better? Portobello Pastrami 1 lb portobello and/or oyster mushrooms, sliced 1/2 cup cider vinegar 1/4 cup vegan or regular worcestershire sauce 1/4 cup spicy or garlic pickle juice, or additional vinegar 1 tsp paprika 1 tsp ground coriander 1/2 tsp garlic powder 1/2 tsp onion powder 1/4 tsp celery seed 1/...

I love falafel but have never made them from scratch until now.  I always thought you had to use dried chickpeas or fava beans and grind them and it all just seemed to intimidating and time-consuming.  Then I saw Dreena Burton's recipe which uses canned beans and pan fries instead of deep fries them.  She dredges them with flour (I used chickpea flour) to get the exterior crispy.  I  loved this idea and knew I had to try making them myself.  Of course, as I always do, I adapted the recipe.  Among other things, I use zucchini instead of celery, and use a bit of konjac flour, instead of oats, to hold them together.  I hate hiding grains in food in a way that you can't appreciate them!  Kind of like I'd rather get my fats from nuts, nut butters and avocado, rather than oils hidden in dishes in such a way that you don't even know they are there.  I am experimenting with konjac flour (glucommanen) more and more these days as a binder an...

If you're Jewish, particularly if you're a Jew from New York, than you probably enjoy indulging once in a while (or often!) in a chewy bagel slathered in cream cheese, covered with a few slices of salty, buttery lox...and maybe garnished with a sprig of fresh dill, red onion, capers, cucumber and/or tomato slices.  Jewish deli food at its finest! Cream cheese is found in a lot of Jewish dishes, and honestly, I love the stuff.  But it's not exactly a nutritional superstar.  High in fat and salt, low in protein and calcium, it doesn't really do the body good.  If you're looking for a better alternative, try quark!  What the heck is quark? It's a fresh cheese with the same consistency as cream cheese, but is low in sodium, low in fat, and high in calcium and protein.  It's an amazing versatile product that can be used as a base for spreads, like this one, or used in cooking and baking for both sweet or savoury recipes.  If you are not a big fan ...

I love nutritional yeast.  Yep.  Even if it weren't so healthy, I'd still cook with it.  Regardless of whether it really tastes like cheese or not, it just tastes good. My first introduction to it, however, is kind of amusing in hindsight.  I read about it when I went on my psycho-nutrition kick following my mom's breast cancer diagnosis.  This was back in 1998 before I was using the Internet, and while I was a single grad student with little money to spend on cook books.  Not knowing what to do with the stuff, I began just throwing it into fruit smoothies.  I didn't mind the taste, but now that I know it is best suited for savoury things because it has a rather 'cheesy' taste to it, I kind of gag at the thought. Anyways, now I DO know how to use it, and really enjoy using it in all sorts of ways.  Given how much I like the flavour, I started to think about how I could really showcase the flavour.  I've used it for many cheese-sa...

Did ya know that Hulk Hogan is still kicking (throwing people) around?  In fact, he's still wrestling! I only know this because my sweet, brilliant husband loves wrestling.  Yes, he is an enigma. Anyways, I call these Hulk Hogan Veggie Burgers because they are manly, meaty and huge.  No tree-hugging veggie burgers here.  But in all honesty, perhaps I should call them Trish Stratus burgers - after the Canadian former wrestler cum yoga guru, because they are also healthy and virtuous. I am an omnivore, so I tend to like anything with the word 'burger' in it's name to be hearty and 'meaty', but at the same time I aside from wild salmon or chicken burgers, I generally stick with veggie burgers.  I don't think I've eaten a beef burger since 1995 (I think my residence roomies convinced me to go to McDonalds one morning after a particularly wild party, with the promise that it cured hangovers). I tend to stick with a few tried and true brands that I...