Healthy Life Lessons

  I am not an entirely plant-based eater, but one staple I always have in my kitchen is nutritional yeast, a favorite of vegans everywhere for its yummy, cheezy, savoury flavour and high nutrient content. I often use it in place of cheese just because I love how it tastes. If like me, you are a fan of Nooch, than you will also love the line of seasoning products from Parma! They are made from nutritional yeast and a variety of nuts, seeds and flavourings. All the products are also:    The company sent me all 4 of their flavours to try: Original Better Than Bacon Chipotle Cayenne Garlicky Green Now if you are vegan, you can use these seasonings on popcorn, veggies, potatoes, bread, tofu, nuts, really anything savoury! I tried the Original and Garlicky Green on roasted veggies, the Chipotle on roasted salmon, and the Better Than Bacon on an egg white omelet. All are tasty but the Better Than Bacon smoky flavour is definitely my favorite. I also really liked the Chipotle bu...

I named this salad the Tel Aviv Salad because it is inspired by a dish I had while we were in Israel (at a restaurant in the Tel Aviv Carmel Market). The dish was roasted cauliflower with raisins in a beet tahini sauce...and there might have been some other things in it I am forgetting. I have incorporated roasted cauliflower, beets and tahini, but also added a whole bunch of other middle eastern flavours too. It is absolutely delicious and you can eat it warm or cold. Tel Aviv Market Salad Salad 1 large bunch kale, chopped 4 beets, diced and roasted 2 heads cauliflower cut into florets and roasted 6-8 dried permimmons, diced (or 1/4 cup raisins) 1/4 cup pomegranate seeds 1 can chickpeas, drained Dressing 1/2 cup tahini Juice of 1 lemon 1/4 cup white balsamic vinegar 1/2 tsp ground cumin Season, to taste Whisk together dressing and set aside. Combine salad ingredients in a large serving bowl. Drizzle dressing over top, toss and serve.

Today its back to work after a Canadian long weekend. For some, its an opportunity to get outside in summer, go to a cottage or take part in the many festivals and activities around Toronto. But I hate that shit. Cottages are full of bugs, and summer is too hot and Toronto is too crowded and difficult to get around to make going to any festivals or attractions worth it (or remotely enjoyable). And no, my name is not the Grinch. So on the day off yesterday, I went to the office in the morning and stayed at home, inside, in the air conditioning all afternoon. But I was sort of productive. I convinced Big A to do the Tracy Anderson fitness video I have with me. We had a lot of fun making fun of it (her boobs don't move even though it doesn't even look like she is wearing a bra...silicone perhaps?). I also agreed to bake with Little A. She had been pestering me to make "Crunchy Top Blueberry Muffins", which are essentially cake-like blueberry muffins with sugar on to...

You have likely heard about the new 'plant-based' burgers that have cropped up on the market. Though its not like veggie burgers are a new thing, these ones are supposed to mimic the real look, taste and texture of meat like nothing before. Not only are they available in grocery stores but big fast food chains are now offering them as a vegan alternative. Now I am totally fine with non-meaty veggie burgers as long as they taste good, but I was curious to try the new products, so I picked up a package of the Lightlife brand. My first impression? Frickin' expensive! Um, $8 for 2 burgers??? Also, very high in calories (260) and fat (17g) for a small burger. In comparison, the Yves brand I usually buy is usually available for $7 for 8 burgers and each has 110 calories and 3.5g fat! They do look like meat and when they cook they release redish 'juices' and have a delicious, meaty aroma. I fried them up in a frying pan and plopped it on a whole grain bun with ...

I don't know what it is about puddings and jelly desserts, but kids usually love them. And mine are no exception. I have made them Simply Delish vanilla and chocolate pudding before, and they have been a big hit, so I was more than happy to have the company send their other products for us to review. They generously sent all of their pudding and jelly flavours and the girls were very excited. I have always been a big fan of these products because of what they do not contain. No sugar. No artificial colours or flavours. Bam! They are also gluten-free, nut-free, fat-free, and vegan. The girls asked for the peach jelly first because they had never had jelly dessert in that flavour before. Big A thought it was okay, but decided peach is not her favorite. Little A loved it and was more than happy to inhale most of the entire recipe herself. The orange flavour they both equally loved. They are saving the strawberry and raspberry as they are anticipating these will be their abs...

One of the biggest frustrations I have with the wellness industry (aside from all the bullshit people sell with zero evidence of its efficacy) is its elitism. Eat all organic! Grow your own food! Buy everything from independently owned small local shops! Its not that I do not see the value in all of this, the problem is, few people can really do these things. Its not a coincidence that there is a strong correlation between health and socioeconomic status. Most North Americans cannot afford to live on a big property where they can grow their food, they cannot afford to buy organic food, and they cannot afford to replace their daily cup of joe for a turmeric latte. There are certainly many ways to eat healthfully on a budget as I have outlined in past posts. Buying organic food on a budget can be tough. Does washing conventionally grown fruits and veggies remove pesticides? Apparently it can definitely reduce the amount of residue (See link ). What about special fruit and veggie...

There seems to be an ever growing list of so-called 'superfoods'. Some health experts cringe at the label as they think its a marketing gimmick, but the word does now exist in the dictionary and is defined as: ...a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person's health. So there are such things as superfoods, but they are not just uber expensive, specialty foods like acai, goji berries, and wheat grass juice. One superfood that has been around for a while is spirulina. In case you don't know, spirulina is blue green algae. Mmm! I remember my brother adding it to his smoothies 20 years ago, which is why I say its been around for a while. Its been available in health food stores here in North America for a long time. What makes spirulina a superfood? Spirulina is is a rich plant source of numerous essential nutrients, particularly protein, B vitamins...

One of the things that makes me reluctant to go all in with my own food company is that the wellness/nutrition industry is incredibly elitist. Whether you choose products for health, nutrition or for environmental awareness, you are going to have to pay a premium. That's why there is such a strong relationship between health and socioeconomic status! So I was thrilled to be offered the chance to review Liv B's Vegan on a Budget cookbook. Who is Liv B? Honestly, I had never heard of her (aka Olivia Biermann) before now. Perhaps that is because I am not vegan, though I suspect it has more to do with the fact that she is a Youtube star and I don't watch Youtube. In any case, turns out she is a 24-year-old (a baby!) with a huge following already. I have written before about how to eat healthy on a budget, but I was curious to see what Liv's take on it is for eating vegan. The book is packed with 112 recipes divided into chapters including: Staples & Sauce...

They say that as you get older you get worse at regulating your body temperature. This is bad news for me, because my whole life I have been too hot most of the time. Now its out of control. Basically between April and November I am a sweaty mess. And yes, I live in Canada. We get freakin' hot, humid summers folks. I have also found that what I eat makes a big different to how I feel in different seasons. I crave hearty, warming meals in the dead of winter (I do occasionally get cold too), and cool, refreshing foods in the summer. This salad is one of my favorites because it is light, hydrating, and satisfying. I am not a big melon fan, but I do like watermelon in salads. If you don't like tofu, you can use feta cheese, which is also amazing in this salad (along with kalamata olives!), but the tofu boosts the protein even more. If you can find it, use this Soyganic brand tofu. IT IS THE BOMB: Besides how yummy and nutritious it is, this recipe is also quick and easy...

Do your kids claim they love some food, and gobble it down like little hippos for a few days or weeks, only to one day shriek at you for daring to serve it to them because its so gross? Well bully for you if they don't. Mine do. This is the reason for this recipe having such large quantities. I was trying to use up all the brown rice crispy cereal we had in the house after Little A decided she no longer likes it. Feel free to half recipe, but I will tell you, these squares will disappear quick, so you might want to make a lot. These were a huge hit in our house. Nevertheless, I will not be making them regularly. They are definitely healthier than the marshmallow kind, but these are still a treat. For those on a restricted diet, you will be happy to know they are both vegan and gluten-free. Crispy Chocolate Squares 12 cups brown rice crispy cereal 1/2 cup coconut oil 2 cups chocolate chips (semi-sweet, vegan if necessary) 1 tsp pure vanilla extract Melt oil in a very l...

My apologies for the late post this week...its been BUSY. I guess people want to get in some counselling/therapy before the holidays? 😀😀 I'm not complaining though, I love my work. I am never happier than when I am busy with my work...except for maybe when my kids behave and get along (but that rarely happens). Today I have a healthy recipe for you: GRANOLA! Who doesn't love granola? Come on, sweet, crunchy, amazing with yogurt and fruit...I bet Donald Trump doesn't eat granola. He must eat lots of Cheetos, because otherwise, how did he get that colour?? Anyways, the problem with granola is it is usually very high in calories, with the calories being from sugar and oil. A 'serving' usually isn't enough for a mouse. The tricky part though, is to get the crispy, crunchiness without the sugar and fat. Well you are all welcome folks, because I figured out how to do it! Yep, since this granola has no added fat or sugar, it is much lower in calories than ...

I have to tell you, I am so over coconut bacon. As I have been very open about in the past, unlike many folks in the wellness world, I don't believe coconuts perform miracles. The oil is heavy and greasy. With coconut bacon, its the texture. I once threw a bunch into something I made for Adam and I and he told me it was like eating paper. I have to admit, he's right! I will stick with coconut milk thanks, and everyone else can eat all the bacon and oil. Anyways, I've seen people use various veggies to make bacon substitutes and decided I wanted to try making one with mushrooms since I not only love them, but they are naturally meaty. I have to tell you, I am completely smitten. I threw these into a pasta dish, but I am already fantasizing about using them in omelettes, salads or just shoveling them into my pie whole as fast as possible. They are ridiculously good. And super easy to make too. The only thing is, you need to get dried mushrooms. Fresh has too much moistur...

Geez, how long has it been since I posted a recipe here? Its not because I am not constantly cooking and baking up new things, its just all going on my Konjac for Life website and Instagram page. But here is one for you. As you know, I adore roasted veggies, but a lot of fruits can also be roasted too for awesome results. This dish combines the two giving you a delicious sweet, savory recipe that's simple and flavourful. I've made it a few times now for dinner parties, because its a little different than the usual stuff. Its low calorie, nutritious, high in fibre, gluten-free and vegan! Roasted Cauliflower and Grapes 1 large, or 2 small heads, cauliflower, cut/chopped into bite sized pieces 1 tsp olive oil 1 clove garlic, minced Salt & pepper, to taste 2 cups seedless, red grapes 1/4-1/3 Balsamic vinegar (I used a cranberry pear balsamic, but regular balsamic, or even white balsamic work too!) Steam cauliflower a few minutes until tender crisp. Tran...

If you avoid protein bars because you worry about the ingredients, don't like the taste of most of them, or can't afford the expense (These days the good ones are over $3 each!), than make your own. These are so super easy and you can customize them to your taste and nutritional needs. Using Vitafiber syrup makes them high in fibre. Using a plant-based protein powder will keep them vegan, and if you use coconut flour, instead of almond flour, they are nut-free. If you don't want strawberry flavour, you can sub another type of freeze dried fruit. You can also make them a bit more decadent by drizzling melted chocolate over top. But in warm weather, that will make them a bit messier if you are eating them on the go. Homemade Strawberry "Quest" Bars 1.5 cups Vitafiber syrup (or other IMO syrup) 2 cups vanilla or berry flavoured protein powder, sugar-free 1 cup freeze dried strawberries, whirled in blender 8 tbsp coconut flour (or 10 tbsp almond flour...

Good morning, and welcome to a new week! How does hot homemade bread, right out of the oven sound? I f the idea of making homemade bread seems intimidating to you, you have to try this recipe! It is so easy, its ridiculous! I made it with organic spelt flour, but you could probably make it with different types as well. A gluten-free mix and gluten-free beer would probably even work, if you have to avoid gluten. It is also 100% vegan. Its fresh, free of junk and preservatives, and doesn't even use yeast. Easy peasy, healthy and delicious! Super Easy Beer Bread 3 cups whole grain flour 4 1/2 teaspoons baking powder 1/4 cup coconut sugar  1/2 teaspoon salt 1 355ml bottle beer Stir together dry ingredients in large mixing bowl. Pour in beer and mix, just until combined. Scrape batter into greased loaf pan and bake at 375F for 50-55 minutes (until toothpick comes out clean). Let cool and then remove from pan. Store wrapped at room temperature up to 3 days or freez...

Welcome to a new week. I am happy to say its sunny, which is such a relief after having so much rain lately! I have a cookbook review for you today. Though I am not vegan, or even vegetarian, I do cook and bake that way a fair bit. Sometimes just for fun and to indulge my inner scientist, which is the case with aquafaba. Come on, you know what I'm talking about! The liquid from cans of chickpeas that can be whipped up like eggs!! I eat boat loads of eggs (about 8 whole eggs a week plus a few cups of egg whites), but the science behind this aquafaba thing fascinates me. Though apparently how it all works isn't even totally understood. But its also nice to have an alternative to eggs for vegans and those with egg allergies. I've made aquafaba meringues and marshmallow fluff and they have gone over very well with the family. I once made a vegan pizza dough with aquafaba, and I regularly make chickpea and blackbean cakes and squares that include the liquid and cont...

Are you struggling this morning? I feel great, actually. Much better than yesterday when I woke up feeling like I'd been hit by a bus, thanks to Little A's sleepover birthday party, which had all of us exhausted. But Little A got up this morning even grumpier than yesterday. Even though she slept almost 12 hours! She whined non-stop about how tired she is, how she didn't want to go to school today and she just wanted to go back to sleep. Welcome to Monday little one! Anyways,  I have a new recipe for you today: Blueberry Muffin 'Quest' Bars! I used the basic idea from my homemade Chocolate Chip Cookie Dough Quest bars (which the girls still say are the best protein bars ever, even better than any you can buy!) but made these nut-free, and lighter by using dried blueberries instead of chocolate chips. These are so easy to make, you have to try them! Just remember, the base is primarily protein powder, so make sure you use a high quality protein powder that ...

Good morning and welcome to Wednesday! Lots of recipes for you this week. Though a kugel is a traditional Jewish dish, and often one served at Passover, this is something that you can make any time of year, regardless of your background. This recipe is healthy and only moderately sweet, so it makes a great, nutritious breakfast, brunch dish, or side dish for dinner. Most kugels contain a lot of eggs and many contain cheese, but this one is entirely vegan, as well as sugar-free and gluten-free. You can add in nuts and/or other dried fruits if you wish as well. It came together because Little A wanted to make something with me for our sedar at my in-laws and I didn't want to make another dessert, but also wanted to try and find something that would appeal to the kids. Apples and cinnamon is always a good bet! Apple Carrot Raisin Quinoa Kugel 1 cup quinoa 946ml carton unsweetened plain or vanilla coconut drinking milk (or almond milk) 2 apples, chopped 1 lb bag shredded ...

Its that time of year...you know, when every pharmacy and grocery store has shelves filled with chocolate bunnies, Easter eggs, and Passover gelt. Most if it isn't even very good, its usually cheap chocolate, you know, the kind that almost has a waxy consistency. Blech! Skip it! Make your own and make it sugar free. You get all the yumminess and the health benefits of chocolate minus the sugar. And, honestly, it is super fast and easy. This chocolate also is vegan and gluten-free, so very allergy-friendly. If you can't find Vitafiber, or another brand of IMO sweetener, order it online, its widely available, including on Amazon. If you don't have chocolate molds, you can pour it into little paper candy cups instead. Sugar Free Dark Chocolates 6 oz unsweetened chocolate 1/2 cup Vitafiber IMO syrup 1 tsp pure stevia powder (or other sweetener, to taste) 1 tsp pure vanilla extract Melt chocolate over double boiler (or heat safe bowl set over simmering water)...

Good morning and welcome to the last Monday of January. At least February is a short month, huh? As you know, I am a huge fan of shirataki noodles. I eat them many times a week, and not just because they are healthy or low carb or low cal, but because I truly love them. For my recipes check out my konjacforlife website. I hadn't really bothered trying shirataki rice, possibly because I have had bad experiences with other shirataki noodle shapes, such as fettuccine and penne (though in both cases these were the shirataki noodles made with tofu, which I don't like much). Then I discovered a new brand (to me) at my favorite local grocery store, Fiesta Farms , which is the awesome-ist, family run grocery store that carries a crazy-ass selection of healthy food and gourmet foods and has good prices. Its called Better than Rice, and it is vegan, gluten-free and organic. Unlike the shirataki noodles I use, it contains oat fibre along with the konjac. I used it for my recipe...