Healthy Life Lessons

I still shudder at the amount of rice I used to eat.  Don't get me wrong, its very nutritious, its just all the warnings about the arsenic content...which is apparently highest in brown rice, my absolute favorite! I ignored the headlines for a while because the media loves to cause panic, but finally when credible sources began to warn about limiting rice intake, I decided I needed to cut down. I never thought cauliflower rice would cut it as a substitute for me, but was pleasantly surprised to find I really enjoy it.  What's more, the last time I indulged in real rice, I found I wasn't loving it as much as I used to. I don't even miss it in most dishes! So I now make all sorts of dishes with cauliflower rice.  I can't say how I came up with this recipe, it just came to me like a bolt of lightening, but I am sure glad it did, because its a standout.  I love the sweet, sour, spicy combo.  You can make it vegan by using tempeh bacon, tofu or oth...

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...

Nice recipe name eh? Heh!  As I've said many times, rice is a favorite food of mine.  And I love all kinds.  Brown rice has lots of nutrition, but it can also contain higher-than-ideal levels of, naturally occurring arsenic.  Since discovering that, I've cut down on my consumption.  I can easily hoover back several cups worth in one sitting.  And that's the problem with even whole grains: eat is easy to eat too much because they are so yummy and comforting, but, unfortunately, not as filling as protein. I could never go low-carb, but I do try to get too much carbs relative to fats and proteins.  I don't track my macros at all, I just try not to get too much of a good thing.  Most carb substitutes - like spiralized veggies or spaghetti squash - don't work as a satisfying replacement for grains for me.  Even kelp noodles leave me wanting.  So far, only shirataki noodles satisfy my craving for carbs.  But I have seen so many...

It's the first day of August!  Which means it's Adam's birthday today.  The only thing he wants, same as every year, is the iced birthday cookie his mom always buys him.  But I also plan to make him some of his favorite meals this weekend pulling chicken wraps and homemade pizza.  We're also getting a treat: his parents are taking the girls for a sleepover Saturday night, so we can have a little date!! This recipe was a winner from last weekend. If you've been to a Korean restaurant than you may know that the cuisine can be pretty meat-heavy.  They love their BBQ!  And like BBQ in other parts of the world, the sauces tend to be thick and sweet-savoury.  Yummy, but unfortunately, loaded with sugar. I have recreated a version here with all the sweetness, richness, viscosity and flavour of the traditional ones, but none of the refined sugar.  You can use it as you would any Asian BBQ sauce, however, I used it in a tofu and pepper stir-fry....

I have a confession: I usually cook with canned beans.  There.  I said it.  It's not even laziness so much as my preference for really soft, creamy beans and my assumption that it is practically impossible to get such a consistency when cooking them from a dried state.  This all comes from one or two experiences in my 20s where I cooked and cooked dried beans and they just never seemed to soften. I've recently learned that you can get nice soft, creamy beans when cooking with dried, at least with certain kinds of beans. Admittedly, I only bought dried adzuki beans because it's tough to find them canned.  But I am so glad I did.  I cooked them up this past weekend into this delicious dish and they were soft, creamy and fabulous.  Of course, if you prefer your beans firmer, with more bite, than you just have to cook them for less time. I don't know what it is, but the combo of rice, beans and a creamy, tahini-based sauce just makes ...

Adam and I used to frequently go to a restaurant in China Town that we adored.  Unfortunately we never manage to get there anymore.  I don't know if there is much the girls would eat and frankly, we just don't go out for dinner much. One of our favorite dishes was their stir-fried green beans.  They were crazy good.  Any time we went there we ordered them and any friends we brought along always agreed with us that they were special.  Vegetables they may have been, but they were without doubt not the healthiest: oily, salty and, admittedly very delicious.  I remade them here trying to keep the fat and salt content down...at least compared to the restaurant version.  Given how simple and easy these are to make, and, of course, how delicious, you gotta try these. Chinese Stir Fried Green Beans 1 lb fresh or frozen green beans 2 tbls low sodium soy sauce/tamari/coconut aminos 1/2 tsp toasted sesame oil 2-3 cloves garlic, minced Crushed r...

I love snap peas.  They are one of the few veggies I really love eating raw, they make such a great snack.  So much so, that I don't usually cook with them.  But recently I've had a hankering to stir fry them.  So I did.  And boy am I glad I did.  This was so yummy.  Even Adam gave it top marks, and when he praises a vegan dish, you know it's a winner!  Of course, adding some natural sweetness from fruit always makes vegan savoury dishes more appealing to him.  On top of being delicious, this recipe could not be easier to make. Stir Fry 2 lbs snap peas, washed and trimmed, as needed 1 can black beans, drained and rinsed (or 1.5 cups cooked black beans) 2 cups fresh or frozen mango chunks Sauce 2 heaping tbls fermented black bean paste* 1/4 cup all-fruit/sugar free orange or apricot spread 1/4 cup rice vinegar 3-4 cloves garlic, minced 3-4 tbls finely chopped fresh ginger Crushed red chili peppers, to taste (optiona...

I know, I know, I'm on a Thai Food kick right now.  But can you blame me?  Thai food kicks butt.  I have always adored the balance of sweet, salty, sour and spicy.  This dish does exactly that with the fish sauce, chili, mango and cashews.  Make it vegan by using tofu instead of chicken, if you wish, and subbing out the fish sauce for plum vinegar (or coconut vinegar). Thai Mango Cashew Chicken 1 lb ground chicken or chicken thighs, cut into bite sized pieces (or 1lb extra firm tofu) 2-3 cloves garlic, minced 3-4 tbls finely chopped fresh ginger 2 tbls fish sauce (or plum vinegar) crushed red chili flakes, to taste I can light coconut milk 2 cups frozen or fresh mango chunks 1 bunch broccoli, cut into florets (lightly steamed, if desired) 2 cups snow peas, trimmed 2 sweet bell peppers, sliced 1 bunch green onions, sliced 1/2 cup chopped roasted, salted cashews 1.5 cups brown jasmine rice Place rice and 3 cups water in a large pot.  B...

This is an easy dish that can be customized based on your tastes and what you have in the fridge.   I’ve listed the veggies I used, but you can use any you want, fresh or frozen. 1.5 cups brown rice ¼ cup soy sauce/tamari/coconut aminos ¼ cup rice vinegar (the unseasoned kind) ¼ cup sugar-free orange or apricot fruit spread 1 tsp sesame oil 3-4 cloves garlic, minced ¼ cup finely chopped fresh ginger ¼ tsp salt, or to taste Crushed red chili flakes, to taste (optional) 1 can black beans, drained and rinsed (or 1.5 cups cooked black beans) 1 bunch broccoli, cut into small florets (lightly steamed, if desired) 2 sweet bell peppers, sliced 1 lb mushrooms, halved or sliced 1 bunch green onions, sliced   Place rice and 3 cups water in a big pot.   Bring to a boil, turn heat down to low and simmer until all the water has been absorbed.   Whisk together ingredients for sauce in a medium bowl.   In a large skillet or wok, stir fry beans and veg...

I did it, I found a way to use up the seaweed by creating this recipe that even Adam gobbled down! This dish has a stellar nutritional profile, especially for vegans as it is full of healthy fats, protein, calcium, iron and vitamin B12. Of course, it is still healthy and delish if you don't have seaweed on hand. 1 tsp canola oil (or peanut or untoasted sesame oil) 1 lb organic extra firm tofu 1 bunch broccoli, cut into bite sized pieces 2 red/yellow/orange bell peppers 1/2 lb fresh or marinated shitaki mushrooms (or button mushrooms), sliced 100g seaweed, snipped with scissors into strips (optional) 1 bunch green onions, thinly sliced Sauce 3-4 tbls fresh ginger, finely chopped 3-4 cloves garlic, minced 1/4 cup tahini 2 heaping tbls miso paste 2 tbls low sodium soy sauce or tamari 1/4 cup rice vinegar 1/4 cup cooking sherry* 1 tsp Japanese pepper blend (optional) Hot chili flakes, to taste (optional) Whisk together all ingredients for sauce and set aside. In wok or large skillet...

Since Adam doesn't eat shellfish, using imitation crab (the stuff they use in sushi) is the closest I can get when cooking for the two of us. I admit that I actually really like this stuff, even if it isn't necessarily the healthiest choice. Nevertheless, it helps make a really quick and easy meal. To make the meal even easier, use a 750g bag of frozen Japanese style veggies (frozen veggies are actually very nutritious, although they generally don't taste as good as fresh). You can substitute real crab or other shellfish in this recipe or use tofu or edamame to make it vegetarian. Both miso and soy sauce have a lot of sodium so do not add any additional salt. 1 lb imitation crab meat - chunk not stick variety (or shellfish, tofu or edamame) 1 head broccoli, chopped into medium size florets 2 small carrots, thinly sliced 1 red pepper, thinly sliced 2 dozen mushrooms, thinly sliced 1 bunch green onions, thinly sliced Sauce 1/4 cup minced fresh ginger (you can use less, b...

I had a hankering for scrambled eggs for lunch today but I also had green beans that needed to get used up so I created this dish. It turned out delicious. It might seem like a weird combo but actually eggs are used a lot in Chinese and Korean cuisine. You can omit the eggs and just serve the beans as a vegetable side dish. I ate it along with a bagel and cream cheese which really made it a multicultural meal! 1 lb fresh washed and trimmed green beans 1 tsp peanut, sesame or vegetable oil 4 cloves garlic, minced 1 medium knob fresh ginger, grated 1 tbls rice vinegar 1 tbls good quality fermented black bean paste Hot chili flakes, to taste (optional) 1 cup egg whites or 4 extra large eggs, beaten Add oil to skillet, wok or large frying pan over medium high heat. Add in beans, garlic and ginger until fragrant. Add vinegar, black bean paste and chili flakes (if using) and stir fry for a few more minutes. Pour in eggs and stir until eggs are cooked through.

Sometimes I fret that we eat too much meat in this house. We only eat red meat maybe once a month, but poultry is a staple I worry we rely on too much. So sometimes I try to make an extra effort to eat alternative sources of protein. So far this week, I've only had chicken for dinner on Monday and lunch yesterday. Aside from that my proteins at all my meals have been tempeh, wild salmon, veggie burgers and beans. I made this dish last night for dinner and I love it because it is healthy, easy, economical and delicious. Beans are so fantastic (healthy, cheap, and yummy) and make a complete protein when combined with a grain like rice, in this case. Black Bean Stir-Fry 1 tsp oil Broccoli, cut in pieces 24 mushrooms, thinly sliced 2 red peppers, cut in strips 1 can sliced water chestnuts 1 can black beans, drained and rinsed 1 bunch green onions, thinly sliced Sauce Large knob ginger, peeled and minced 2 cloves garlic, minced 1/4 cup rice vinegar 1/3 cup black bean sauce (good q...

P1: I am beginning to realize that things are going to move slowly in terms of getting my project set up at Mount Sinai. Everyone who has to be involved is very busy and there is a lot of bureaucracy involved. Until our proposal is passed through the ethics board, it looks like the only thing I can do is prepare the information packages on miscarriage support for patients. Oh well, my timeline is flexible. This is all about setting the stage for my future career and I still have over a year and a half left of school. I am not enjoying my current course, Psychopathology, as much as the others so far. The professor is a dolt. He has set up the course in such a way that you can end up wasting a lot of time. For example, you cannot post an answer to one of his discussion questions that has already been answered by someone else. You have to respond to the other students' responses. While I understand the value of trying to make this interactive, it also means that several times...

You can make this using chicken, tofu, beef, seafood or black beans. Easy and yummy. 1 lb boneless chicken or beef or 500g tofu or 1 can black beans 750 grams frozen stir fry veggies (in a pinch) OR your favorite mix of veggies such as: 1 broccoli, cut in bite size pieces 2 red/yellow/orange peppers, cut in strips 2 dozen mushrooms, thickly sliced 1 bunch green onions, thinly sliced Sauce: 1/2 cup orange juice concentrate or juice and zest of 2 oranges 1/2 cup rice vinegar 2 tbls soy sauce 1 tsp toasted sesame oil 1 tsp Chinese five spice powder 1 large knob ginger, grated 2 garlic cloves, minced 1 tbls corn starch Hot chili flakes, to taste (optional) For sauce, whisk together all ingredients in a bowl and set aside. Stir fry protein and veggies in a wok or large skillet(with a bit of peanut or canola oil if it is not non-stick). Add sauce and cook, stiring frequently, until sauce has thickened. Serve over brown rice.

P1: I finally have drafts completed of my last 2 papers for my course. I'm feeling pretty good about them but Adam is going to give me feedback on the long one today, so we'll see if I'm deluding myself by thinking it's impressive. P2: I had a bad start to the morning with Big A today. She started acting up seemingly out of knowhere and it escalated to a full-blown tantrum. Unfortunately, I didn't handle it well. I tried demanding an explanation from her about why she was misbehaving. The parenting experts tell you never to do this because little kids don't really know why they do the things they do. In hindsight, I think she simply wanted my attention and that's all it was. It began when I was upstairs in the bathroom getting ready and she was eating her cereal in the living room watching television by herself. Perhaps I am asking too much of her to sit by herself in the mornings. Later, once we had made up, she wanted hugs and to sit on my lap and for me t...

P1: I finally feel like this course is under control. I've submitted my first 10 page paper and have completed a first draft of the second. I've got two more weekly quizzes and I now have to start wrapping my head around the 20 page paper. But I actually feel like it's all going to get done somehow. Yay! P2: Big A has been pretty good lately and we've been having fun. Yesterday, she told me her best friend Grace had her nails painted and she wanted hers done. OMG, she's not even 4 yet! I told her I would paint her nails for her birthday (and clean them off the next day!!!). I can't believe how early this stuff starts. Little A is still driving me crazy with her inconsistent food intake. One day she eats well, the next she simply throws everything on the floor. This morning's breakfast was a bad one. She only wanted to eat banana and blueberries. In fact, fish and fruit are really the only thing she will consistently eat. Sounds healthy, but a ba...

Here is the recipe I made on Wednesday, which turned out nicely. I'll call it, "Mediterranean Vegetable Stew". I served it over brown rice. 1 tsp olive oil 4-6 small zucchini, sliced into thin circles (the really small ones are most tender) 1 red onion, diced 1 28 oz can diced tomatoes, drained, or 6-8 roma tomatoes, diced 1 can chickpeas 2 cloves garlic, minced Splash of red wine vinegar chili flakes (optional) salt and pepper, to taste Sauce 1 cup plain yogurt Juice and zest of 1 lemon 2 cloves garlic, minced 1 tsp ground cumin Couple handfuls fresh mint leaves, chopped 2 tbls spicy mint chutney (optional) Saute zucchini over medium heat in large skillet or frying pan until golden. Add onion and saute until softened. Add garlic, chickpeas, tomatoes, vinegar and chili flakes, if using. Continue to saute until tomatoes are cooked. Season to taste. To make sauce, simply stir everything together until smooth, then drizzle over veggie mixture. This n...