Monthly Archives: September 2012

Foodie Quiz

A few days ago, I was drooling over Laura’s recipes (she has Mexican chili spice black bean brownie recipe that I can’t wait to try!) when I found this foodie-inspired quiz. How fun!

Breakfast
1. Favorite cereal as a child?
Cocoa Pebbles, although my parents would only let me have them once a year! I loved how they they turned the milk chocolate flavored. Do Cocoa Pebbles still exist? I haven’t seen them in Canada since the 90s. Or maybe because I rarely venture down the cereal aisle.

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2. Coffee or Tea? With milk or without?
Coffee, with half & half. It’s my morning ritual. I drink one cup in the early morning hours. If I have caffeine past 9am I probably won’t sleep for a week. I enjoy herbal teas later on in the day, too. ‘Mothers Little Helper’ tea by DAVIDsTEA is one of my favorite brews to unwind with. It contains valerian root, aka. natures valium. Evening yoga + valium tea= best sleep of my life.

3. The one food you eat most often at breakfast?
Eggs. I eat at least two a day; they are my favorite superfood. Is there anything better than a runny yolk?

Lunch

1. Sandwiches are generally considered a “lunch food.” If you had to choose between a grilled cheese and a peanut butter and jelly, which would you pick?

Grilled cheese, with tomato soup. Or, my favorite ‘grown up grilled cheese’ combo: creamy goat cheese, thinly sliced pear and sage. Mmmm.

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2. You can only put four ingredients in your salad (not including greens); what do you throw in the mix? Additionally, which greens and dressing do you pick?

I’ve been eating this combo lately: soft goat cheese, diced apple, walnuts & avocado. With mixed baby greens, dried sage & aged balsamic vinegar. I love sweet and savory salads.

3. One food you can’t live without at lunch?

Veggies! My lunches are usually based around vegetables – either leftovers from the previous night, or a massive salad.

Dinner

1. It’s the end of the day. You’re tired, hungry, and your fridge is empty. If fast food (from a chain) is your only option, where do you go and what do you order?

Starbucks. I’d get a protein bistro box containing a hard boiled egg, grapes, cheese, etc. They really need to start including a mini bottle of wine with those!

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2. TV/computer on or off while you’re eating?

Computer, on. I like to read while I’m eating.

3. The one food you eat most often at dinner?

Lately it’s been squash. My kitchen is overflowing with butternut, spaghetti and kabocha. I’ve been making a lot of chili, soup and stew. Side note: What’s your favorite squash? I love buttercup and butternut!

Dessert

1. Choose between these two American desserts: cheesecake or apple pie?

Cheesecake, as long as it’s fruity cheesecake and not chocolate. My tastebuds dislike chocolate cheesecakes. Bleh.

2. Choose between these two foreign desserts: tiramisu (Italy) or flan (Spain)?

Tiramisu… from Paolo’s Bistro in Pahoa, HI. I would plan a trip *just* to eat there again.

3. Ice cream: cone or cup?

Cone! Although… I can’t remember the last time I had one. I need to change that, immediately.

Tell me…

What was your favorite childhood cereal?
Grilled Cheese or PB&J?
What are your top four salad ingredients?

Rosemary Sage {Pumpkin} Hummus

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I have jumped on the seasonal pumpkin bandwagon, friends. With Thanksgiving coming up next weekend (already?!) it’s time for me to start getting creative. The lingering summer temperatures in southern Alberta are making me forget its late September, though. If you follow me on Instagram, (livingmintgreen) you’ve probably noticed my garden is still producing tomatoes, strawberries, lettuce, peppers and more. Is it still summery in your area?

Pumpkin Hummus
Autumn themed hummus, infused with pumpkin, creamy cashew butter, rosemary and sage.

Ingredients/Directions

1 540ml can chickpeas, drained & rinsed very well
1/2 cup pumpkin puree (not pumpkin pie filling)
1 tbsp cashew butter (or tahini)
3 tsp dried rosemary
1/2 tsp sage
1/2 tsp minced garlic
salt & pepper, to taste
pumpkin seeds, for garnish

*For a ‘cheesy’ version, add 1/4 cup nutritional yeast

Combine all ingredients in a food processor and blend until smooth. Adjust seasonings if needed.

Serve with tortilla chips, crackers, veggies, etc. Use it as a sandwich spread, a dressing for salads or steamed veggies.

Of possible recipe interest: A few nights ago, I made this Curried Coconut Pumpkin Stew, except I used butternut squash instead of pumpkin. I also used full fat coconut milk, omitted the rice milk, and served it over brown basmati rice. It was really good! (Side note: In case you were wondering (probably not) I haven’t posted my meal plan the past two weeks because I haven’t been following one. I’ve been winging it every night. Living on the edge!)

Have you been cooking fall-themed (pumpkin) recipes yet?
Starbucks Pumpkin Spice Lattes: Yay or Nay? (Nay. Way too sweet.)
What are your plans for the upcoming Thanksgiving weekend? <– Yes, I’m stalking you.

Creating the Perfect Plate: Why Are We Protein-Obsessed?

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“Why are you so worried about protein supplementation?” my Naturopathic Dr asked me during a checkup last year. It took me a minute to think about my answer, because up until that appointment, I assumed I was doing everything “right” when it came to my diet. I made sure to incorporate a balance of macronutrients (carbohydrates, protein and fat) into my snacks and meals, and often added protein supplements to my smoothies. For the most part, wasn’t I practising “the” ideal athletic diet? Why was he questioning me?!

My answer was something along the lines of “don’t I need additional protein?” Yes, but not in the way I was thinking. We went on to discuss that although adequate amounts of protein are essential, it rarely requires supplementation, athletic lifestyle or not. Based on my description of a typical days worth of meals, the whole foods I was already eating were more than enough. After that appointment, I began to re-evaluate what led me to over-analyze my diet in the first place.

Why has eating mindfully become so complicated? Have we become protein-obsessed? Fearing that if we don’t ingest a whey shake immediately post-workout, our muscles will not repair and rebuild as they should? Is a smoothie incomplete without the addition of protein powder or a scoop of peanut butter? Why are we putting supplements into baked goods or labeling them as ‘frosting’ or ‘pudding’? Don’t get me wrong, I think (the occasional) use of high-quality protein or nutritional supplements can be a wonderful convenience and additive, but do we really need to use them on a daily basis?

For the most part, I’d say a lot of healthy-living enthusiasts (myself included) have been influenced by well-meaning fitness magazines and media outlets, advertisements, mainstream food guides and peers. We’ve been instructed to create a plate that pairs a complex or simple carbohydrate with a protein and/or fat source. What I failed to realize was: the body is incredibly intelligent and capable of obtaining stored nutrients from within its cells to support its functions throughout the coming days. Yes, days. Whether I ate an egg with or without a piece of toast is completely irrelevant on a nutritional level.

During my nutrition studies, one of the most profound revelations I’ve had about my own eating habits was the importance of not overwhelming the digestive tract with too many food groups in one sitting. As an example, a typical breakfast for me might’ve been: eggs and oatmeal with a little fruit and almond butter. Sounds balanced, right? Not necessarily. Eating too many types of food all at once slows down and weakens digestion. It’s no surprise that some individuals perceive certain ailments as food sensitivities or allergies, when it’s likely that the body is simply overwhelmed and being pushed into a toxic state.

Although I still eat eggs and oatmeal for breakfast, my meals are spaced out to allow time for my body to absorb nutrients effectively and efficiently. I’ve also learned that it’s ok to be a little hungry. Which leads to me another point – why are we so afraid of becoming hungry?

I cannot even begin to describe how much extra TIME I have now that I’m not pacing around the kitchen, trying to plan the perfectly ‘balanced macrobiotic meal’. I begin my day with a small ‘breakfast #1″ (like eggs) and then pack “breakfast #2″ (like oatmeal) and some snacks to bring with me to work. Regardless of whether I eat six things for breakfast or one, I know I’m going to be hungry within a couple of hours anyways. My muscle mass is not going to diminish, nor is my athletic endurance.

Do you ever feel pressure to eat a certain way? What or who is your biggest influence? What types of ‘food revelations’ have you experienced? Do you think we’ve become borderline-obsessive with over-analyzing our diets?

10 Things I’m Loving {September}

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Last month I posted my first ‘10 Things I’m Loving Lately‘, and since I love sharing my favorite food and wellness products, books, accessories, etc. with friends, I thought it would be fun to do it again! I really enjoy reading other bloggers similar posts too – like Katie’s Diva Approved, where she features her favorite snacks and recipe ingredients. Enjoy!

1. Resiprocate Medium Roast (Certified Organic/Fair Trade Certified) Sumatra Coffee: “earthy aromas, hints of caramel and chocolate.” Finding a decent coffee blend within a reasonable price range can be challenging. It also can’t be overly bitter or acidic, and it had better not induce heart palpitations. You know how Hawaii is renowned for their amazing coffee? Remember when Court and I spent five weeks ~~frolicking through coffee fields~~ in Hawaii? Truthfully, I didn’t really like Kona coffee – it was so acidic. Most tourists come home with Hawaiian-themed souvenirs like macadamia nuts, leis and coffee beans; I came home with Kona coffee ulcers. Kauai coffee though, now that is another story. Love.

This brand is about $13-$15 a bag, and it often goes on sale at London Drugs. (I buy the ground version.) Also, the bag is full, instead of a few misleading scoops inside a massive bag of air. (Why do they do that? To preserve freshness, perhaps?)

2. These ridiculous rainbow-hued Asics. Yes, I still want coral and mint Nike Free Runs, but I’m entering the ‘acceptance’ stage of my grief, realizing that they’re no longer available in stores, Nike doesn’t ship to Canada, and Amazon & Ebay are filled with knockoffs.
If I was wearing these Asics, I bet I could run 100kms in one hour and bench press 500lbs. Colorful shoes enhance athletic ability and performance.

3. Sunbutter.
I realize that sunflower seed butter is nothing new in the foodie-world, but Sunbutter is relatively new to me. It’s ‘drippy’, which I love. Is anyone else a fan of ‘drippy’ nut/seed butter? Canadian friends, do you know if Sunbutter is available in specific stores?
The best way to enjoy it is straight from the jar, or drizzled over apple slices with a dash of cinnamon.

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4. RunKeeper App: “Track, Measure & Improve Your Fitness”
This app isn’t just for running: you can use it for all different types of activity: walking, mountain biking, snowboarding, etc. I’ve used it during bike rides and walks around the city: it tracks distance, average minutes per kilometer or mile, current pace, calories burned, and using GPS, a detailed map of your route.

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5. “Gluten Free Cravings” a new bakery/cafe in my city. So much love goes into their recipes, and they make bread that actually looks and tastes like *real* bread! I bought a half loaf of hemp & flax, along with some dairy-free brownies, and a takeout order of baked mac & cheese for Court. We were blown away by how delicious the bread was – he’s not even gluten-intolerant and he ate the majority of it. The brownies were really good too – light, not overly sweet and they didn’t leave me craving more sugar.

6. Breaking Bad. I know, I’m about five years late to the party, but I’m here! Court and I have been watching it together.

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7. Lululemon’s Free To Be Bra
Um… I like the fun straps? I have only purchased Flow Y bras before; this style looks comparable for comfort.

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8. Banana Nut Bread Tea from DAVIDsTEA
Dessert in a cup! My current favorite herbal/dessert tea. I think it tastes more like a Ferrero Rocher, than banana bread.

9. Bob’s Red Mill Mighty Tasty Hot Cereal. {Ingredients: brown rice, corn, buckwheat & sorghum} My goodness, is this ever a comforting stick-to-your-ribs kind of cereal. At first glance, the suggested serving size of 1/4 cup looks underwhelming. But, during the cooking process, it nearly quadruples. I like to mix cinnamon, vanilla almond or coconut milk and a little almond butter (or Sunbutter!) in with it.

10. The return of honeycrisp apples. Who is the mastermind behind this magnificent horticultural achievement?! They deserve a Nobel prize. Seriously.

Tell me…

What is your favorite kind of apple? (Honeycrisp is the correct answer.)
What are a few things you’re loving this month?
Do you love or hate the rainbow Asics?

Court’s Goat Cheese Stuffed Chicken Breasts

1 Reply

Court and I are going to serve this dish in our food truck. In sandwich form. We’re not really opening a food truck, but it’s a fun game we play whenever we make an exceptionally good meal. Unmarried/single friends, this is what you have to look forward to.

So far, we’ve decided our truck is going to be a mish-mash of sandwiches (Court’s specialty) and burrito bowls/tacos (my specialty). With donut holes, waffles and organic ice cream for dessert. More importantly, the location: our truck is going to be somewhere warm and tropical – like Hawaii. I predict we’re going to become multi-billionaires. Any day now.

Court’s Goat Cheese Stuffed Chicken Breasts – For Two
Ingredients/Directions

Preheat oven to 375F
Lightly coat a baking dish with olive oil

2 chicken breasts, butterflied
1/2-3/4 cup broccolini
1/4 cup pesto
1/2 cup soft goat cheese
1/2 cup almonds, crushed in a food processor
1 tomato, sliced

Prepare the chicken breasts: pat dry and butterfly both breasts. (Don’t skip the ‘flattening’ step!)

Mix the pesto, goat cheese and half the crushed almonds together. Spread goat cheese/pesto mixture evenly along one side of the breast, followed by the broccolini.

Now, for the slightly tricky part. Pretend the chicken breast is a burrito – tuck and roll! Twine works well to tie them together, especially if the breasts are small or oddly shaped.

Top the breasts with sliced tomatoes, the remainder of the crushed almonds, salt & pepper.

Bake for 20-25 minutes. (Time will vary depending on the size of the breasts)

Pair with a side garden salad and a glass of your favorite wine. This meal is one of my favorite dishes, and it’s one of our go-to recipes when we have dinner guests. If we serve it to you, it means we love you.

Do you have a go-to recipe that you serve to your guests?

Healthy Snacking: Hemp Seed Crusted Yam Fries

1 Reply

I have Court to thank for this little gem of a snack. He’s always coming up with unique ways to incorporate hemp seeds into dishes. Hemp seed crusted salmon and hemp-pesto-goat cheese stuffed chicken breasts are two of his specialties, and more recently, fries. Healthy fries.

Hemp Seed Crusted Yam Fries
(or sweet potato)
Serves 1

Ingredients/Directions
Preheat oven to 400F

1 garnet yam/sweet potato, cut into wedges
In a bowl, toss yam wedges with:
1/2-1 tbsp virgin coconut oil, melted (or olive)
1 tbsp hemp seeds
salt & pepper
dash of cinnamon
almond butter, for dipping
{alternative flavor combo: pinch of rosemary, sage & parmesan, with grainy mustard for dipping}

Roast fries for approximately 15-20 minutes.

Questions of the day…..

Do you prefer yams or sweet potatoes?
Favorite recipe that incorporates either?
Have you tried the yam + almond butter combo? (It’s really good, I promise!)

Almond Butter Ice Cream Sandwiches

{Slow Cooker} Harvest Almond Chili

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Confession: I don’t always follow my own meal plan. Quite often, the days will get switched around, or I’ll make something completely different. I still use ingredients that I have on hand, but I wanted to put that out there in case anyone feels intimidated by the structured idea of planning meals ahead of time. For instance, last night I had an enchilada feast planned, but it all went out the window at the last minute. Instead, I was in the mood for homemade veggie-miso soup with a side of Breaking Bad. If anything, meal planning gives me peace of mind, and one less thing to ‘stress’ about during the day.

Last week, on a night where I abandoned the meal I had planned, this happened:

{Slow Cooker} Harvest Almond Chili
(I just typed ‘slow cookie’ TWICE, followed by ‘slow cook’. My brain hurts)

Serves 4-6

Ingredients/Directions
In a slow cooker or stock pot on low heat, combine:
1 500mL can diced tomatoes
1 398mL can black beans, drained & rinsed very well
1 medium onion, diced
1 cup corn (fresh or frozen)
1 cup almonds, pulsed in a food processor or blender until finely chopped
1 jalapeno, seeded & diced
2 tbsp chili spice
1-2 tbsp honey (or coconut sugar/cane sugar)
1-2 tsp cumin
salt & pepper, to taste

Simmer on low heat for approximately 3-4 hours.

This would make a great party dish- especially with the beginning of football season. It can even be served cold, as a dip, and the leftovers can be used as a salad topper or in a sloppy joe style sandwich or wrap.

Suggested toppings: sliced avocado, raw pumpkin seeds, hemp seeds, nutritional yeast or shredded cheese
Suggested sides: garden salad, Simply Sprouted black bean tortilla chips
Suggested dinner guest: Me

Tell Me…

Are you into football? Favorite team? What are some of your go-to {cozy} fall meals?
I don’t like watching football… I’ve tried… I just show up for the food.

Can You Afford To Buy Organic? {Meal Planning Sept 10-16}

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****Friends, there’s still time to enter the Tropical Traditions giveaway**** Enter here

My friends and family often turn to me for advice on how to improve their eating habits, which I’m always happy to discuss with them. I love talking about food, cooking, fitness, and overall wellness. It’s my passion.

Lately, I’ve been asked:

-How do I begin ‘eating healthier’ without breaking the bank?
-Healthy food is expensive, can I afford to eat organic?

I wrote a more lengthy post here, but here are some simple guidelines that I follow.

Preparation is key. Creating a tentative meal plan and shopping list can save you time, money, and can keep you on track with your wellness goals.

-Organic vs. conventional produce: When comparing prices lb for lb, organic is generally a few cents more.
Shop within season, and pay attention to produce labels. Imported, out-of-season Chilean strawberries (regardless of whether they’re organic or conventional) are going to be expensive. I don’t buy apples in the summer, as they’re imported from New Zealand. They’re expensive and never taste as good as a regional apple. I don’t mind waiting until September and October for a more affordable price and flavor.

-Pre-packaged organic foods like meat, dairy, cereal, crackers, etc. can be expensive.
Cut costs by:

-Basing your meals around veggies, instead of meat. Create at least one meatless meal per week, and use the money saved towards purchasing higher quality organic meats and produce.

-Swap staple dairy products to healthier non-dairy alternatives. Instead of cows milk, try unsweetened almond or coconut milk.

-Use less dairy. Incorporate sliced or mashed avocado in place of butter or cheese in things like sandwiches, tacos, salads, etc. Nutritional yeast is another great alternative – it adds a cheesy-nutty flavor to dishes, and it contains a decent amount of protein per serving, along with vitamin B12.

-Think outside of the box: instead of buying cereal or granola, purchase rolled oats. The Fitnessista’s cookie dough cereal is one of my favorite ways to enjoy oats. Try making your own almond butter granola, too!

-Don’t go grocery shopping when you’re hungry, or without a list. I know we’ve been hearing this for years but it’s true. Your defenses are down, and you’re more likely to make unhealthy and impulsive purchases. Whenever I go to hungry-shopping, Green & Blacks chocolate and coconut milk ice cream forces itself on me. Every.single.time. One time I came home with boxes of Cinnamon Toast Crunch and Mini Wheats. (?!)

With that said, here’s my meal plan for the week:

Monday: Black bean enchiladas & mixed greens

Tuesday: Slow cooker sweet & spicy chicken

Wednesday: Slow cooker butternut squash, wild rice & mixed garden greens (I’ll post the recipe if it turns out)

Thursday: Beef burgers wrapped in romaine leaves

Friday: wing it

Saturday: wing it

Sunday: Roasted whole chicken with carrots & potatoes

Tell me…
Do you plan your meals in advance? What’s on your menu for next week?

5 Ways To Use {End Of Summer} Peaches

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The peach fairy left a case of peaches on my doorstep last week. I had “big plans” to can most of them (a little winter treat for when I’m cold, bored and lonely in my igloo) but then I remembered I don’t really care for canned peaches. So, Court and I began eating fresh peaches morning, noon and night until they were gone. The end.

Just kidding.

Here’s what I’ve been making:

2 handfuls of spinach
1/2 sliced & frozen banana
1 peach
3 strawberries
a few ice cubes
just enough almond milk to get things moving
(to make a meal out of the smoothie, add a few tbsp of hemp seeds)

A fruit smoothie makes a good ‘breakfast appetizer’: when you feel like you need ‘a little something’ in your stomach. On the weekends, I’ll usually have a smoothie or veggie juice, wait a couple of hours, then follow it up with something heartier, like eggs and sauteed veggies.

Whenever I make a smoothie, I put it in the freezer for a few minutes to thicken and chill. It *has* to be thick.

Recipe

Lighted up peach crisp? Come at me! Into a 9×9 baking dish, combine:

3 chopped peaches, drizzled with 1/2 tbsp raw honey & a dash of nutmeg
For the topping, combine:
1.5 cups quick oats
3 tbsp butter (or coconut oil)
1 tbsp coconut sugar
1 tsp cinnamon
1/2 tsp salt
Spread evenly over peaches, and lightly press.

Bake at 375F for 35-40 minutes, or until the topping is golden brown. Top with vanilla bean ice cream.

Remember those grain-free egg + banana ‘pancakes’ I complained about a few weeks ago? I don’t care for them as pancakes, but they are delicious as a crepe! In a blender or food processor, blend 1 egg, half a banana and a dash of cinnamon. In a frying pan on low heat with coconut oil, pour the batter in, spread it thin, and patiently wait (file your taxes, give yourself a pedicure, etc) until it’s ready to flip. (Warning: use extreme caution, as they’re delicate)

Fill the crepe with coconut whipped cream, sliced peaches, and a dash of nutmeg.

Peaches ‘n’ Sour Cream Ice Cream

This recipe is from a summer issue of O magazine, and doesn’t require an ice cream maker. I used plain goat yogurt in place of the sour cream. The end result is more like fro-yo, which I love.