My Top Three

I'm often asked: "If you could give three pieces of advice to someone who wants to make SIMPLE healthy changes...what would those be?"

Well, I'll tell you. These are simple, sustainable and realistic.

Drink more water.

I can hear you...you're like: "Ughhhhhhh I KNOWWWWWWWWWWWW." 

K. Do it.

Here's what I do to make sure I'm getting enough water (yes, sometimes even I don't drink enough): 

1. I always make sure water is available. I try to have a bottle with me at all times. 

2. I drink about a litre of water first thing in the morning. Before my coffee (yes I drink coffee), before I eat, before anything. Adding lemon to that water is even better.  Lemon makes some people gag or feel sick, so don't add lemon if that's the case with you...no one wants to gag first thing in the morning (or listen to someone gag). Just drink a lot of water first thing. It will flush out your system and prepare your body for the day.

3. Put an ugly cup or mug in the bathroom. Something you can't miss. Every time you pee, fill up the ugly mug and drink it. A vicious cycle, but a healthy one!

P.S. Tap water is fine. That's all I'm going to say about that right now...even though there is a LOT I could say...anyway, I digress. Let's not make this simple step complicated.

Add in, don't take out.

What do you mean? Well...

The trend these days is to take something OUT of your diet that is "unhealthy" Take out carbs, take out fats, take out grains, take out gluten...you get it.

My approach is simple. Stop taking things out and start adding things in.

ONCE A WEEK, buy something new at the grocery store and ADD IT to your weekly meals. 

One week, spinach. The next week, keep the spinach and add in a pepper. The following week, spinach, peppers and melon. Yada yada yada, before you know it-there won't be room for any of the bad stuff because you've added in so much of the good stuff. Simple, right? Try it!

Also...don't buy take-out food. Make your own. Make a lot. Have leftovers.

Take probiotics.

I'm all for probiotics. Especially when you're taking any sort of medication, antibiotics or feeling lousy. But I will recommend taking them year round. They can't hurt you, they can only help you. They increase the healthy bacteria in your gut, aid in digestion, and support your immune system! Yes please! Whether you decide to take them through food (yogurt, kefir and fermented foods to name a few) or supplements, it's always going to be a good choice.

So there you have it! My top three pieces of advice to a healthier you. Not bad right? Mind...blown? Probably not. But that's a good thing! Nutrition and living a healthy life doesn't have to be difficult. It can be about making simple changes when they are convenient for you. 

Find something you can stick with, and go for it. Let me know how it goes! Good luck!

A Lesson in Moderation

An ice cream truck drove by the other day.

You know, ring-a-ding-dinging along the street-we could hear it about four blocks away. The sound is unmistakable. And makes me drool, even now. Mmmm...truck ice cream.

I had all three of my kids locked down in the car, leaving a friend's house, ready to go. That's when I heard it.  I probably looked like a crazy person...

"GUYS! IT'S AN ICE CREAM TRUCK! WHO WANTS ICE CREAM? GET OUT OF THE VAN!"

I am from Toronto, but now live in a small town. In the past seven years, I have not even heard an ice cream truck. Which means my children, aged four, three and two, have never had the experience of eating ice cream that mysteriously appears out the window of a big white vehicle covered in pictures of delicious frozen treats.

Now I know this isn't the good stuff. Not real ice cream, probably not even real dairy. But there is nothing that says summer like eating food out of a truck. And I may be a healthy person, but come on. You know when you hear that truck, you want to dig for change in your pocket!

So, here lies a lesson in moderation.

What does this word really mean? Well...apparently moderation means: "The quality of being moderate; restraint; avoidance of extremes or excesses; temperance."

Key word here is not moderate. Or even restraint (although clearly that is important)...it is QUALITY.

I like to point out this word because I think it nicely ties into our quality OF LIFE. If I can't smile as my children thank the man in the ice cream truck (manners!) and watch their eyes get as big as saucers (PURE happiness) in the middle of the summer heat as they devour a kid size chocolate cone (appreciation!)...well, then, I don't have words to describe how sad life would be as a Mom.

Food, including treats, are a part of life. Daily life. We eat every day-food, that is.  We don't have to treat ourselves every day but we do need treats. We NEED them. We need them and our children need them to learn to appreciate them. And we want them. And should have them. Because they make us HAPPY.  And if you're living life happy, you're doing something right.

Life hands you some special moments. Most of them are not food. They might be TIED to food.  An amazing family Thanksgiving feast, Halloween trips around the neighbourhood (although I use the term food loosely there), pancake breakfast with friends..you get my drift.

Food shouldn't always be a treat, a reward or something to look forward to-but every once in a while, you know...MODERATELY...why not?

Did I mention my kids had just had a healthy lunch beforehand? Oh yah, they did. And they had been awesome all day? They DESERVED it. Because they're awesome. They really are. My kids rock, and if I had let that truck roll by, they wouldn't have complained a bit...mostly because they didn't even know what it was...but I'll say it's because they're amazing little people.

LIVE LIFE. Have ice cream...can you hear the truck around the corner?
Run for your wallet!

A Plethora of Pesto!

I recently received my first basket of organic vegetables from my CSA (Community Supported Agriculture) and there was a LOT of green.  I mean a lot.  Now, I love green stuff but I have to say, even with a healthy appetite for salads, my husband grimaced slightly.  I figured I should probably use some of it right away and get it out of sight. We still have plenty to eat all week!

Some of the green stuff is what everyone eats: lettuce, spinach, kale, mint..the usual stuff.  The face my husband was making was more at the beet greens, turnip tops and radish leaves.  I love to use them-but sometimes, even for me, there are just too many.  The perfect solution? PESTO!

I made four different pestos using four different leaves and nuts.  All are very user friendly...don't have pine nuts?  Use almonds! No radish leaves? Swap them for Turnip leaves. It works-trust me.  Use what you like and taste along the way. Here are a few recipes to get you started.  I immediately froze all of them and they are waiting for the perfect dish...

Garlic Scape Pesto:
Big handful garlic scapes...probably 10-15?
Big handful basil leaves
Juice and zest of 1/2 lemon
2/3 cup toasted pine nuts
1 oz parmesan
1/2 cup extra virgin olive oil
salt and pepper






Radish Leaf Pesto:
2 large handfuls of radish leaves (fresh and bright green), stems removed
1 oz (about the size of your thumb) parmesan
1 handful pistachios (shell removed!!)
1/2 cup fresh blanched peas, cooled
1 clove garlic
3 tbsp extra virgin olive oil
salt and pepper





Beet Green Pesto:
1 bunch beet greens, stems removed
4 garlic cloves
1 handful walnuts
1 oz parmesan
1/4 cup extra virgin olive oil
salt and pepper







Kale and Sweet Pepper Pesto:
BIG handful of kale leaves, stems removed
6 small sweet peppers, roasted
1/2 cup pecans
2 garlic cloves
1/2 cup extra virgin olive oil
salt and pepper

How does it all come together? Throw all the ingredients in a food processor and turn it on. I don't really chop anything up-that's what the machine is for. You could freeze it into ice cube trays too...that would probably be better. Or like me, just break off a big frozen chunk and use it when you need it, whatever!

And now there is slightly more room in my fridge and no waste of delicious organic green-y goodness. Yippee! Still have green leftovers? Mix them into soups, stews and stirfries. Add them to salads! And if you really don't think you're going to use them, chop them and freeze em.  And get excited to have some fresh stuff in the winter.

Oh...right...what do I use pesto for? Well, pasta obviously.  But also chicken and pork.  On a delicious veggie sandwich.  Add them to meatballs or top your pizza. Smother your baked potato (or sweet potato) and corn from the BBQ. Beans! Potato salad! Hummus! Oh man, the choices are endless.  Pesto is a delicious and healthy way to add flavour to almost anything.  Enjoy!

Five Myths about Holistic Nutritionists

As a Nutritionist, I have certainly come across a few stereotypes of who I am supposed to be. I think I surprise some people because I drink coffee and wine, pizza is on the menu (albeit homemade) and I have a major sweet tooth.  Oh-and I don't judge what you have in your lunch bag! For real. I don't care. If you want my advice, you'll have to ask for it because I'm not one to give unsolicited nutritional advice.  That's the worst.

So I rounded up my top five (with a "BUGS ME" bonus) myths about Holistic Nutritionists.  Hope this clears some things up.

MYTH #1: We are all Hippies
We are NOT all hippies (not that being a hippie is a bad thing).  I might be half-a-hippie (says my husband) but as granola as I am, this does not apply to all holistic nutritionists.  In fact, many nutritionists are very forward thinking, technologically savvy and quite modern folks.  Also typically not "fighting the man". We simply want to help people through the education of food encompassing lifestyles as a whole.  It's pretty great when you think about it, isn't it?

MYTH #2: We are all vegetarians
Some probably are.  But some of the population in general are vegetarians so...there you go. I eat meat. It's delicious and incorporated into a healthy day to day plan, it's a wonderful source of nutrients. We eat meatless meals occasionally, about once or twice a week.  My menu includes fish, eggs and lots of other non-animal sources of protein including beans, quinoa, soy, nut butters, etc. We like to change it up-we just like changing it up with meat as well.

MYTH #3: Nutritionists and Dietitians are the same thing
These are two separate professions. Although typically the same goal is in mind, the schooling and focus can be quite different.
Dietitians earn a Bachelor's degree in food and nutrition and then follow an internship program or master's practicum program until they register to practice. These are regulated health professionals that play a major role in government, industry and health care. Typically a large part of their nutrition information includes the Canada Food Guide.
Holistic Nutritionists earn a diploma in natural nutrition and are registered. The approach to health and nutrition is more integrated as we include the body, mind and spirit (There you go-thinking we're all hippies again!).  Basically, we look at all aspects of a person's lifestyle, not only food. We believe food is medicine and that the source of many ailments can be helped with the proper recommendations.
This, of course, is only the tip of the iceberg...but I digress.  They are not the same, that's all I'm saying.

MYTH #4: We eat healthy 100% of the time
This is true...next.


HA! Can you hear me laughing/scoffing? I'm a real person you know! With cravings and...tastebuds. I certainly try my best like most people, but I have my days when I want to go have an ice cream cone (REAL ice cream though, non of this "frozen dessert" shenanigans) or eat a cookie for breakfast (probably homemade because they're WAY better). Our family lives by the 80/20 principle.  Eat well 80% of the time and you don't have to feel guilty about the other 20%. We have fruit and vegetables every day. I drink a TON of water, but it's tap water because I'm not crazy and installing some silly water "system" into my house. Tap water works. My husband and I strive to eat well all week so we can have a treat meal and a bottle of wine on the weekend.  I'm REAL.  And I don't like to say no to delicious food if I go over to a friend's house and they serve me something unhealthy (but SCRUMPTIOUS). I don't stress about it. Enjoy life, eat well.

MYTH #5: We know everything there is to know about food, how to consume it, make it, what is in it, and what it heals
I don't. I wish I did-that'd be amazing!  I read up on everything possible, try to stay current with new trends and diets (which is hard...believe me...ever heard of oil pulling?) but sometimes I don't have the answer. If you ask me, I'll find out for you though-because that's my job. Sometimes I don't have a tried and true recipe for a certain vegetable...I KNOW CRAZY...but I'm also not going to be angry if you ask. Of course you're going to think I know, just as I would ask a paramedic about some sort of lump of bump. They SHOULD know, right? Well...give me a minute. I'll find out. Food is my passion, so if you're asking, I probably want to know the answer too!

THIS BUGS ME (BONUS!): Nutritionists are Judgey McJudgersons
I know I've stated this before, but I'm not going to judge you for what you eat or what you feed your kids. Honestly.  You do what you do and I'll do what I do.  It's not a big deal.  I'm not picking apart your sandwich or your grocery cart at the store.  You don't need to justify anything!  If you want help with anything, I'm here.  I'm happy to provide some insight or recipes professionally but remember, as a friend-I am NOT perfect. But don't worry-I'm not going to go home and tell my husband about the snacks you fed your kid.  Seriously, I have better things to do.

Just remember...sometimes the lessons we offer our children are ones we should listen to ourselves. Don't judge a book by its cover! We are who we are.  I chose this profession and I'm proud to be a Nutritionist.  I won't judge you if you don't judge me, cool? Awesome. Just wanted to be clear.

Quarky Lemon Blueberry bars (Gluten-free)

When I set out to make something, it's usually just to make a healthier version of a dish I already know how to make...this one just happened to ALSO be gluten free!  Woohoo-not my original intention, but I have some friends who will be VERY happy once they have a taste because these are DELICIOUS.

I'm sure a few of you are asking: " Why are they called Quarky bars? Pfff hello-SPELLING?" Well, it's correct, trust me. I used quark to make these.  I know-next question: "What is quark?". I asked that too.

Quark is all over Germany and pretty common in Europe. It's a fresh dairy product, kind of like a ricotta cheese. It is not however, like ricotta, because ricotta is cooked and quark is just warmed and strained. It's not like cottage cheese because that is made with rennet, quark is not. It's basically a great cheesy and silky low fat replacement for high fat creamy cheeses as it doesn't have a lot of flavour (so can be used in sweet and savoury dishes), no added salt and it's high in protein! Yes, I'll eat quark thank you.

I had picked wild blueberries with my kids so we had tons of them just waiting to be eaten-they're SO GOOD.  Tiny little pockets of sweet sweet goodness. And I had a couple of lemons, so naturally-these bars were born.

I have been wanting to come up with a healthier crust though, something that is not full of butter and flour or graham crackers...and well, I'm pretty sure I've done it! It holds up well to the topping and these bars can be cut up into tiny squares for a little bite of dessert without falling apart. Oh YES-did I mention no refined sugar in these either?  I should have because that's AWESOME.

Crust:
1 cup ground almonds
1 cup ground oats
Pinch salt
3-4 tbsp coconut oil, room temperature
3-4 tbsp date paste
(I whizzed up dates in my blender)

Filling:
375g 0.25% Quark (1 small container)
Zest and juice from two lemons
2 eggs
2/3 cup honey
1/2 cup fresh wild blueberries

Pre heat oven to 350.

Grind up the almonds if you haven't bought them already ground.  As fine as you can, but not almond butter. Then pulse up your oatmeal too. Mix it together with a pinch of salt.
If you don't have date paste, just blend up some dates. That's what I did. I let mine sit in some water for about half an hour and used that water to help loosen up the process.

Add about 3 tbsp of coconut oil and 3 tbsp of the date paste to the almond mixture and mash around with a fork.  It will come together, but if you need a bit more, add the extra tablespoons.  You want to be able to squish it together with your fingers and have it hold together, but it shouldn't be wet.

Press into an 8 x 8 pan.  (I used a 7 x 11 pan, but they're both 2 quarts and I'm sure it will turn out fine).
Bake crust in pan for 10 minutes. Let cool. Ooo-this would make an awesome pie crust too...anyway...

While the crust is baking, whisk up the filling ingredients minus the blueberries.
Pour filling onto the cooled crust. Sprinkle with blueberries.

Bake for 35 minutes or until just the very middle is slightly jiggly and let cool.
Try not to eat the entire pan. Did I mention my kids loved these too? They did. It was sort of gross how much they shoved into their little mouths at once. But I'll take it as a compliment.

I found it was best after sitting in the fridge for a few hours and getting REALLY cold, but it's also really good after sitting at room temperature for a bit.  Although just try not to eat this immediately while it's sitting in front of you. Just try.

I would tell you it's good left in the fridge for a week but there's no way it will last that long. And it certainly didn't in my fridge so no guarantee.

There you have it! Go get quarky!

Chocolate Almond Bark

Well...sort of. It's a little softer than actual bark...but it is soooo melty and delicious I'm pretty sure you won't care what I call it. We can call it soft bark...or sark if that's better for you. Chocolate Almond Sark.

But guys!  I MADE chocolate!  I know what you're probably thinking...are you some sort of wizard?  How can you possibly create something so delicious from nothing? Well-I'm going to tell you, you lucky duck.

Oh-I'm also going to tell you it's good for you.  That's right.  Not broccoli good for you, but let's say this: Cacao nibs have fibre, magnesium and antioxidants.  They can also improve your mood (obviously..hello, chocolate!). Coconut oil contains lauric acid that can kill bacteria and viruses.  Maple syrup contains antioxidant compounds and is absorbed more slowly in the body than refined white sugar.  It's also the tastiest stuff around.  Oh-and it comes from a tree, how can that really be bad for you? Almonds lower cholesterol and lower the risk of weight gain.  Boom.  This snack just made you healthier...and probably more attractive.

So I had some raw cacao nibs.  Some WHAT? RAW CACAO NIBS.  These are what cocoa is made from everyone (the cocoa with no added sugar, not hot chocolate mix-that would be too amazing).  They don't taste good on their own.  Even though they sort of look like chocolate chips. They are not. Trust me. DON'T BE FOOLED. Certainly need some sweetness. Anyway, I knew I had to make something out of them and so I tried THIS:

Ingredients:
1 cup raw cacao nibs
3/4 cup coconut oil, melted.
1 cup real maple syrup
1/4 tsp Himalayan pink sea salt
1 tsp vanilla
2 cups roasted almonds

First thing, I roast my own almonds.  I find the raw almonds usually cheaper, and roasting is ridiculously easy. Throw the almonds on a baking sheet and in the oven at 425.  Watch them closely.  If you smell them, or start to see them get dark and crack, take them out!  Usually about 8-10 minutes.
But if you have some that are already roasted, hooray!

How to do it:
Blend the cacao nibs in a food processor.  It takes a few minutes for them to really grind up.  You want them to be like coffee grounds, pretty fine.

Next, add the coconut oil. You don't need to be fancy and add it while it's running but if it makes you feel like you're in a cooking show, feel free. I do that sometimes.

Next the maple syrup.  Same deal.  And the vanilla....and the salt.  I know, this is a really simple recipe.


Stir in the almonds.  I couldn't even wait for them to cool so apparently that's not a big deal.

I threw some parchment paper in the bottom of a 9 x 13 pan and poured the mixture in.  I stuck it in the fridge and let it set up...this happened pretty quickly!  You could put it in the freezer too.

And I'd say after about 30 minutes or so...you've got your almond sark!

WARNING: This WILL melt in your hands (although I ate it so fast it didn't really have time)...

P.S.  Chocolate can be good for you-this is just one example!  Enjoy and know you're doing your body good. It is possible to treat yourself and have it be good for you too. Just don't leave it on the counter...messy.

Canada Day Coconut Rhubarb Cake

Every Canada Day our family goes to the cottage.  This year will be our seventh annual Canada Day party with a bunch of our good friends, 16 to be exact.  People are littered throughout the cottage, the yard, the river and the lake. There is a croquet tournament each year (which I have not won since the first annual Canada Day up there) and new games are constantly created while we BBQ and enjoy the (hopefully) good weather.

It truly is something to look forward to each and every year. I'm about as giddy as the kids!

We try to keep things simple when it comes to food. Instead of one person in charge of everything, we split up the meals between all of us. Generally each carload of people that comes to the cottage takes a meal.  It has worked really well in the past-so we continue.

My husband and I are usually the first ones up since we are generally the only ones up there with kids. So breakfast is an obvious choice for our meal.  But one thing I also do every year is the Canada Day cake for dessert.  In the past, it has been a pretty unhealthy white cake covered in icing and strawberries in the shape of our flag.  Cute, but totally unhealthy. This year I'm going to change things up.

Not many people think of rhubarb when they think of Canada (or maybe they do, I don't know), but it's always RAMPANT in our area around this time of year.  The stalks grow so HUGE and I'm happy to pick them and make compotes, muffins, jams, tarts, pies and now...this coconut rhubarb cake. YUM!

NOTE: With the trend right now to eat every part of your food, including roots, leaves, stems and such, I feel I should mention that rhubarb leaves are POISONOUS. Just saying. Don't eat them. Probably a bad idea.

The main reason I like this recipe is it makes a large amount and will feed a crowd. That's important when you have 16 mouths to feed...oh plus my three kids. Dessert has to be plentiful!

Here's the recipe-I hope you like it.

Ingredients:
1/2 cup coconut oil, room temperature + 1 tbsp
2 cups spelt or whole wheat flour
1/2 tsp baking soda
1/2 tsp himalayan pink sea salt
1 cup buttermilk
1 tsp vanilla
1/2 cup organic cane sugar
1/2 cup honey + 2 tbsp
1 large egg
2 cups chopped fresh rhubarb
1/4 cup unsweetened shredded coconut

Preheat oven to 350.
Grease a 9 x 13 pan with coconut oil. Set aside.

Whisk together flour, baking soda and salt. Set aside.
Mix together buttermilk and vanilla. Set aside.

Blend together 1/2 cup coconut oil, sugar and 1/2 cup honey. Add egg and blend again.

Add the flour mixture and buttermilk, alternating dry with wet.  Start and end with flour mixture.
Fold in rhubarb. Spread batter into pan.

Mix together the 1 tbsp coconut oil, 1/4 cup coconut and 2 tbsp honey.  Sprinkle mixture over top of batter.

Place in oven for approximately 30 minutes.  Until a toothpick inserted in the middle comes out clean.

Let it cool about 30 minutes before serving. Voila!

A wonderful dessert for a crowd!  Top with rhubarb compote, fresh strawberries and whipped cream or a delicious frozen yogurt.  Probably pretty good with a cup of coffee too.

 Ok...maybe this will be included in our breakfast buffet instead...there's fruit in there...right?

Happy Canada Day everyone!  

I hope you get to enjoy some sunshine and eat some delicious food with family and good friends. 

Pizza Night!

A lot of people think because I am a Nutritionist that I don't eat certain foods.  Well, that's partly true. But when it comes to foods like pizza, how can I resist? I do have three kids after all. And pizza is awesome.

The difference is we don't order pizza from a restaurant (often). We make our own crust and toppings at home-and it couldn't be easier!  A little preparation and you're good to go.  It's healthier, you know what's in it-and you can have whatever you want on it.  The kids pound out their own dough and make their own cheese or pepperoni pizzas, and my husband and I make what we want! You can get really creative! Or not...either way, pizza is delicious.


I found the most amazing whole wheat dough recipe from Jo Lusted's new cookbook, "Dish Do-Over" (You can check her out on facebook here).  She is a clean eating chef that really speaks to me, her recipes are realistic and delicious!





If you're nervous about using yeast and rising dough, this is a great recipe for a first timer.  Easy peasy, not a lot of kneading, and it's SO good and versatile. You can even freeze half of it.

This recipe makes enough for two good sized thin crust pizzas or three little ones and two big personal ones. Enough for our family of five (One little one that doesn't eat much) plus leftovers for lunch the next day!

Whole Wheat Pizza Dough (From Jo Lusted's "Dish Do-Over"):

1 tbsp honey

1 cup less 2 tbsp lukewarm water

1 package regular active dry yeast

2 1/2 cups whole wheat flour

4 tsp vital wheat gluten

1 tsp sea salt

3 tbsp olive oil

2 tsp apple cider vinegar

In a large bowl, mix together honey and 1/3 cup water. Sprinkle in yeast and allow to proof, undisturbed (do not stir, or move the bowl), for 10 minutes or until foamy. (If yeast does not foam, it is dead and the dough will not rise. Discard and start again with fresh ingredients.)

While yeast is proofing, in another large bowl, whisk together 2 cups flour, wheat gluten and salt.
Once yeast is foamy, add remaining water, 2 tbsp oil and vinegar to yeast mixture. Pour in flour mixture and gently fold in with a bowl scraper or spatula until just combined. (Mixture will form a very wet ball.) Coat the bottom of another large bowl with remaining oil (ensure that bowl is large enough so that, when doubled in size, the dough will not reach the top). Transfer dough to bowl, rolling ball a bit to coat with oil. Cover bowl tightly with plastic wrap, set aside at room temperature and let dough rise for 1 hour. Dough will be very soft and sticky.

Lightly dust work surface with about 1/4 cup flour. Transfer dough to floured surface and roll lightly in flour. Gently knead dough for about 1 minute, dusting work surface with more flour as needed to prevent dough from sticking. Form dough into a ball and return to bowl. Cover bowl tightly with plastic wrap, set aside at room temperature and let dough rise for 30 minutes.

Transfer dough back to floured work surface and cut dough in half to form two balls. Dusting work surface with more flour as needed to prevent dough from sticking, lightly knead each ball for about 30 seconds. Reform into balls.

Dough is now ready to be formed into a crust or wrapped and saved for future use. To store, wrap each dough ball individually in plastic wrap. Dough can be kept refrigerated for 24 hours or frozen for up to 1 month.

Toppings!

My kids just like cheese (Or as they call it-Ninja Turtle pizza), and my husband likes his with mushrooms, onions, turkey pepperoni and cheese.  Mine was a veggie pizza smothered in onions, spinach and tomato. I think I threw some goat cheese on there too. YES PLEASE.

Another obvious plus for homemade pizza: Everyone gets exactly what they want! No compromises or picking things off. You don't have to hear "I don't like it..." or "What is THAT!?" or crying.  Crying while eating is the worst.

You can get so creative!  Like bruscetta?  Make it on a pizza! Spanikopita? Sure! Bacon cheeseburgers? Why not? Meat, veggie...doesn't matter!  Make a pizza bar and have some fun.

Experiment with different kinds of pizza or stick with traditional. Either way, it's fun and easy to make your own.  You'll never dial out for pizza again!

Twelve ways to go INSANE

Having children, in my opinion, is the most awesome thing ever. Days are filled with laughter and amazing memories and general terrificness...if that were a word.

There are also mornings that start when the world will never have enough coffee and end with me multitasking. And of course by multitasking I mean opening a bottle of wine, making a straw big enough to drink from the bottle of wine and pulling my hair out.

I have grouped together a few ways to go insane.  Just in case you were lacking in the department, which if you have young children, or older children, or CHILDREN, I'm sure you've got your own list.  I made this one in record time.  It was easy. Want another one?  I could rattle one off pretty easily.

Twelve ways to go INSANE:

1. Mop the floors and let your children eat crackers and pour their own milk.

2. Give them bubble wrap.

3. Teach them how to use the remote, but not totally, so they constantly turn the TV off, try and order porn or turn the volume to the highest level while you're on the phone with the bank.

4. Tell them not to do something and watch them do it a million times. While they watch you back.

5. Tell them you're putting sunblock on them when it's already on your hands and watch them run away.

6. Teach them how to turn on, and subsequently off, the garden hose. Watch your garden die.

7. Have three children. In three years.

8. Tell them you're having pizza for dinner and then change your mind.

9. Put a barrette in your little girl's hair. Correction: TRY to put a barrette in a little girl's hair.

10. Teach them how to put toothpaste on their toothbrushes by themselves. Try NOT to say "Just a little!".

11. Ask them to measure flour for you.

12. Push your grocery cart (with child in seat) directly along the edge of the aisle with all the glass jars.


How to have an hysterically awesome day:
Do #1 through #12 but with a better attitude. Watch your day get insanely better.

There is something I firmly believe and it is this: The only thing you can change is your attitude.

Bad days happen.  When I am tired and grumpy, you will know.  Or at the very least, my husband will tell you. It's the same with my kids and pretty much everyone.

It could always be worse.  Always. My daughter's big toe was literally underneath my eyelid at one point today.  That HAPPENED. I could have gotten really mad (although I was in a lot of pain so I had to wait for it to subside) but after it was all over and I could see again-it was funny! I laugh a lot with my kids and at my kids.  Why? Because it makes for a great day. Five years from now I will remember how funny they were and not how frustrated I was.  I like that.

Change your attitude and change your day.

Here's to hoping you have an amazing day!  Cheer up and your world will be cheery!

But I swear if something else spills on the floor after I mop, I might lose my mind. Seriously. How can they spill so much?

Chocolate Chip Cookies (with NO refined sugar!)

I'm on a quest.

To make a chocolate chip cookie that isn't as bad for you.

Now, I know as well as anyone else, that a treat is simply that-a treat. Indulging is a part of life and we're all allowed to have something "bad" every once in a while. But if you can have a healthier version? Maybe we can indulge a little more often...? And feel less bad about it!

Today was one of those grey cloudy days that makes me want to sit on the couch, eat mashed potatoes and have a nap.  You know the ones...it's sort of raining and a little cool.  The sun never actually peeks out of the clouds. The bugs are biting and the kids are tired.  So in my house, we bake!

I decided today was the day.  This is the first recipe of many you will see.  I'll probably poke and prod at this one and try something new. You're all my collective guinea pigs...although I have some friends a little closer that get all my Frankenstein creations...lucky ducks (sometimes!).

Here's one I think they'll like...

I am happy with how these cookies turned out!  A little bit cakey, I like a denser cookie, but I'm pretty sure I can make that happen on the next batch...the flavour though-AWESOME.  Sweet, but not overly sugary so your teeth don't start to hurt. Besides...cake is pretty good too.

I took out all the refined sugar and cut way back on the fat. I don't have white sugar in my house but I do occasionally use organic cane sugar in my baking.  I wanted to try this without...and it worked!  I replaced the sugar with dates and maple syrup and half of the butter with greek yogurt.  All you taste is a delicious sweet cookie.

P.S. Kids are brutally honest taste testers and mine gobbled these up. There's nothing too sneaky in here. No spinach or anything.  But they're loaded with health. Oatmeal, almonds, greek yogurt...what can I say? A good first try...this makes about 40 cookies. Plenty to share or hoard.

Ingredients:

1/2 cup butter, melted
1/2 cup greek yogurt
just under 1 cup dates
1/2 cup real maple syrup
2 eggs
1 tsp vanilla
1 cup oat flour (oats ground up)
1 cup whole wheat flour
1 cup ground almonds
1 tbsp ground flax seeds
1 tsp baking powder
1 tsp baking soda
1/4 tsp sea salt
1 cup chocolate chips

Preheat your oven to 350.

In a bowl, blend the flours, ground almonds, flax, baking powder, baking soda and salt. Put aside.

Blend together dates and maple syrup until smooth. I used my magic bullet, you could use a blender or food processor. Whip them together with the butter and greek yogurt until light.

Add the eggs, one at a time. Mix in vanilla.

Add the flour mixture and stir until just combined. Add chocolate chips.

I scooped these onto an ungreased cookie sheet using a small disher.  I don't know, about a tablespoon each? I made sure there was a few chocolate chips in each one. The batter is good, but when you're promised a chocolate chip cookie and you get one with none in it...it's a bit of a letdown...although an excuse for another.

Bake these for 8-10 minutes, JUST UNTIL they start to brown at the bottom, if you overbake them, they will be dry. They'll still be a little squishy when they come out but they will firm up.

Why am I doing this?  Because cookies are the best!  And I can't leave well enough alone.  Especially when well enough is filled with refined white sugar.  And for those of you that think brown sugar is better than white sugar, I have a soul crushing fact for you...brown sugar is WHITE SUGAR with a little molasses mixed in. Just because things are brown doesn't mean they are better for you. Now you know...and I'm sorry...but you had to find out sometime.

Hope you enjoy these with a coffee or a nice big glass of milk.  Making another batch today...so keep your eyes peeled for more cookie recipes!

Remember: If you can bake with your kids, it's worth the mess.  Flour on the floor, eggs in your hair...but don't we all have a memory of baking with our Moms or Grandmas? I do. Standing on a chair, licking the spoon, reaching for the bowl when my Mom wasn't looking...the best! Teach your kids to bake-pass it on!

Teach your kids where food comes from. Please.

Can you do one thing for me?

Just one thing.

Teach your kids where food comes from. Please.

Pick one thing! Your kid drinks a ton of milk? Teach them where milk comes from, how it is made. Please don't let them think it comes from a  bag at the grocery store. Maybe you don't have access to a dairy farm, but I'm pretty sure you have access to the interweb machine and youtube. Get on there!  And if you don't know-learn with them! Find out! A great man once told me that kids are sponges and soak up so much information-they YEARN for knowledge, and it's true so give them what they want.

For the second year in a row, I am planting a vegetable garden with my kids. This year will be easier than last year. I learned a lot, what works, what doesn't. And my kids are a year older so they are slightly more helpful.  Slightly. But that's the fun in it.  It took all morning to go and get the plants, dig holes, place the seeds and water it. So worth it.



Ok, it wasn't the EASIEST thing to do with three children...aged 4, 3 and 2...and it WAS fun...for a bit. Then I gave them something else to play with and finished the gardening myself. But they still learned something and put seeds in the ground. They'll understand where carrots come from this year dammit.

I let them choose plants and seeds at the "Plant store" and we talked about what it takes for food to grow. They've been helping me weed and prepare the garden too.  I want them to know it's not as easy at it looks, or maybe it's easier than they thought. I want them to appreciate farmers and what they do for us.

My little redhead planted his tomato plant all by himself. In the plastic container it came in.  Lesson number one started early.

I want them to know the connection food has to the earth and that it takes TIME.  That food does not grow overnight.  The look on their faces when they see a cherry tomato starting to grow or a bud come out of the ground is amazing! Especially once it's out of the container it came in.

When we receive food from our CSA (Community Supported Agriculture) this summer covered in dirt-I want them to know WHY.  It comes from the earth! Not all food comes clean and prepped and cut and ready, and who else is going to teach them this stuff?

You don't have to plant a garden, visit a farm or start home schooling about farm culture. But if you pick one food and teach them about it, they'll probably start asking about other foods and where they comes from and the wheels start turning! I know what you're thinking-more questions? NO THANKS. But if you're in the mood, it can be fun.

I have unleashed a beast, however, and my oldest did ask me where people come from...I simply said: "People come from people." I'm leaving that one alone for now.

If you are a meat eater, like we are, maybe wait a little bit before introducing kids to a youtube video on where meat comes from...I'm not saying they shouldn't KNOW, I'm just saying you don't want to scar them at such an early age. It's still important to know where meat comes from-and I'm honest with my kids about beef coming from cows and chicken coming from chickens, but maybe start with cucumber or something. Not killing animals. Just saying.

Meat comes from animals. People come from people.  Avoidance? Possibly. Do I care? Mmmm...not really. We'll get there.

So pick a sunny day, maybe you're at the library. Grab a book about veggies, turn on the computer-whatever! Go to the grocery store and pick up some beans or berries and have a conversation. Cook with them. Please-just please-do this one thing for me this summer? Let's get our kids educated about FOOD. It's important. And we're the first people they look to for this stuff.  We may as well have some answers. Delicious answers. You don't want your kids growing up not knowing the difference between green beans and kidney beans...do you?

And then they can go play in the sprinkler and forget everything you just told them. But you can only hope some of it sticks! That's our job, isn't it? Trying to make things stick (and I suppose unstick) to our kids for the rest of our lives and hope they can fend for themselves one day. You can't deny it's importance and we shouldn't deny our children.

By the way, if you're wondering about my CSA, here is their website: Rainbow Heritage Garden. They are amazing and their vegetables are so fresh and incredible.  It really tastes different from what you can get at the store. Just awesome! I'm so excited to get our first basket!

Clumpy Maple Almond Granola

I've been called granola before. My own husband calls me half-a-hippie. I don't really consider it an insult...ESPECIALLY if it's associated with this granola recipe.  Because this granola is delicious, melt-in-your-mouth crunchy awesomeness and has lots of clumps. Okay, maybe I don't want to be associated with clumps.

I don't know about you, but I'm a clump seeker.  I'll shake the container, eat all the big clumps and put it back in the cupboard.  Some people like granola to be like sand in an hourglass and flow into their bowl, but not me.  So I made this granola to be as clumpy as possible!





Besides, if you're going to make granola yourself (which I have to say is dead easy-why wouldn't you?), shouldn't you make it EXACTLY how you like it?

Sometimes I like dried fruit in my granola...but not today.  Today I wanted it to be mainly clumps of oat-y goodness. You can add whatever dried fruit you want to this granola after it's all said and done if you'd like.

Ingredients:
2 cups oats (not steel cut)
1 cup barley flakes
1 tbsp each wheat germ and oat bran
1 cup raw almonds, chopped
1/2 tsp sea salt
1/2 cup pepitas (fancy for pumpkin seeds)
1/2 cup sunflower seeds
1/2 cup unsweetened coconut
3/4 cup real maple syrup
3 tbsp natural peanut/almond butter
1/2 cup coconut oil, melted
1 egg white
A smattering of bee pollen, barberries, hemp seeds and maple flakes

Preheat the oven to 325.
Throw all the dry ingredients into a bowl except the smatterings. Mix it up!
In a measuring cup, melt the coconut oil and add the peanut butter and maple syrup. Add it to the dry ingredients and blend.

Now comes my favourite part.  If you're not a clumpy person (like I am), you don't need to add the egg white. Or if you're vegan...you probably don't want it either. BUT if you like the chunks of granola, here is where the magic happens.

Whisk the egg white in a separate bowl until really fluffy. Add to the mix and carefully stir together.  Don't over mix! Just combine.

Now this is why granola couldn't be easier.  Place on a parchment covered baking sheet and put into the oven.  Don't touch it for 45 minutes or until it's all golden and delicious looking and your entire house smells AWESOME.  You'll be tempted, but don't do it. When it comes out of the oven, leave it alone.

Leave it...and then once it's cooled a bit, add the smatterings (or whatever personal smatterings you have in your cupboard) and then you can break it up into whatever size chunks you would like.  I've added chocolate before at this point and it's delicious too. This will keep in an airtight container for...well, mine's been good for a couple of weeks.  If you can make it last that long! Enjoy with berries, greek yogurt, with milk or just as a snack.

Granola!  Who knew right? So easy you'll never buy it again. Oh-and this makes a LOT so you can share. Makes a nice unexpected gift for someone in a mason jar. Everyone likes granola...so call me what you want! I'm ok with it.

When you wake up, get up.

Advice my Dad has given me.  His Grandmother gave it to him and I will give it to my children. And as much as I didn't want to admit it in the past...it's pretty good advice:

"When you wake up, get up. And when you get up, do something."

He always told this to me growing up, and I always ignored him.  As a teenager, I would wake up, roll back over and go back to sleep.   Or I would get up...and do nothing.   Classic I know.

I spent years of my life rolling over and going back to sleep.  Years of my life, wasting away the morning hours and only enjoying the night. I never understood people who would say: "It's 10:00!  My day is half over!".  What do you mean?  My day had just begun!

I only ever saw the sunrise because I hadn't gone to sleep yet.

Now I am a Mother of three and my children dictate when I get out of bed. I have to say, the advice my parents gave me is ringing true. Dammit.

When I wake up and actually GET UP...my day is always better.  I'm more awake, I have more energy!

And I simply have no choice but to DO SOMETHING when I'm up.  There is always something to do. Change a diaper, make some breakfast, pick something up, empty the dishwasher, do some laundry, put clothes away, clean something, wipe something, sweep something, pack something, DO something.

The truth is, the busier I am, the more energy I have.  The more I do, the more I WANT to do.  Isn't that the truth? Sigh, yes. We all know it is.

Of course, I have my tired days.  The mornings when I just want to finish my coffee. PLEASE LET ME FINISH MY COFFEE.  While it's hot would be nice too.

Before I had children my husband would gently wake me up with a steaming cup of coffee bedside and a kiss on the forehead of my drooling half awake face.  Then he would smile and press a button on his watch. I would hear the "beep" and know he was giving me my requested 30 minutes before we made any sort of plan for the day.  I was grumpy in the morning-that's for sure.  A trait I may or may not (ok I totally did) pass on to a couple of my kids.

Again, these days there are no choices.  I get up because my children need me.  And that's ok.  It's all in the mindset.  I wake up to the noises of my children and my job begins. And it goes until they go to bed at night. But come on-it's a pretty amazing job.  It has its frustrations but I can still stay in my pajamas for at least an hour while I figure out the morning.

Plus-how can you be angry with a child that is SO EXCITED to start their day?  They're that happy to just be AWAKE.  I strive for that!

My life has changed from ignoring my parents and rolling my eyes at their advice to hoping I can follow their advice and then hearing their advice come out of my mouth...aimed at my own children.

Now my parents are my friends and we laugh about how defiant I was and how it's coming full circle. Ha..ha...ha...

Now I await the years when my children roll their eyes at me and cover their heads with their blankets, sleeping in until noon.  I'll let it happen, as my parents let me.  And I know as the years go by, the slow realization that your parents are pretty much always right will come...

So if you want to have more energy, just listen to my Dad...or my Mom. She's pretty insightful too. She's had to put up with my Dad all these years, after all!

The Not-So-Nasty Frosty

Summer is coming.  I know it is.  The calendar says so, and I want to believe it.
So very badly.

With Summer comes delicious chilled beverages and desserts.  Melty delicious frozen ice cream desserts. The only problem with these heavenly sweet treats is they are filled with fat and sugar!  As much as I love them(and I do treat myself from time to time with a REAL ice cream), summer is not the time to pack on the pounds. But it IS the time to indulge.  And on a hot summer day at the beach, there is nothing like ice cream.

Of course you can go to a fast food establishment such and get some yummy ice cream-like frozen dessert. And it'll taste good. But you know deep down there's nothing good in it for you. Tasty emptiness.  Why not have a treat that also treats your body?

Here's where I come in! My homemade frosty-like treat.  But this one has barely any fat, way less sugar (no refined sugar) and probiotics...um...score? You bet!

There's no reason you can't satisfy your sweet tooth and give your body what it's craving too!

Ingredients:

1 cup 0% plain greek yogurt
1 tsp vanilla
2 tbsp cocoa
2 tbsp real maple syrup
1/2 cup milk of your choice
2 tbsp plain kefir

Blend it all up (I used my magic bullet) and then pour it into an ice cream maker.  We have an old school one that you need to crank yourself.  A few turns and there you go! A treat that you don't need to feel guilty about and it's delectably delightful.

If you don't happen to have an ice cream maker, that's ok. All you need to do it let the mixture freeze (I'd put it in a big shallow container so it freezes faster) and then pulverize the chunks in a blender.  Eat immediately! Not too fast-you don't want an ice cream headache.  Those are the worst.  And they really ruin the entire experience, don't you think?

This will make enough for two.  Easily doubled, but not in a magic bullet-need the blender for that.
Or I suppose if you're like ME...enough for one...and a decadent night in front of a guilty pleasure TV show when your kids are in bed so you don't have to share.  Oh come on, we all do it.

Well, there you go!  Don't forget this one in the middle of the summer.  You could even freeze some of this recipe in ice cube trays and have it ready to blend at a moment's notice.

Ahhh Summer...I can taste it already! So can our dog...just waiting for me to drop some.  Not this time Tucker...

The Most Delicious Rainy Day Chili

Even though Summer is upon us and Spring is (supposed to be) here already, there are going to be a few more chilly nights and rainy days.  This recipe is the perfect cure for a slight brrr in the air.  Your house smells fantastic and it's healthy and delicious.  You're welcome. Oh-and it comes together in a snap!

I've always been a big fan of making chili, and this one has gotten rave reviews.  I figured it was time for me to share! Some people like beans, some do not.  I am a bean lover! I make tons of stuff with beans and I'm slowly convincing my husband to eat them.  After years of blending the kidney beans before adding them to this recipe, now he even likes this chili!  With all sorts of intact beans.  I even have a stash of black bean brownies I made for the kids...they have no idea....mwahaha...I digress.

Here in Petawawa, I am lucky enough to buy an organic vegetable basket weekly throughout the summer months and leading into the fall.  The farm (Rainbow Heritage Garden) is wonderful and their produce is AMAZING.  Last year, the first couple of weeks were a little sparse so they plumped up our baskets with some of their dried bean mix.  So incredibly awesome. Yummy inspiration!

In the past I have always cooked with canned beans (I know, I know) but it was SUPER easy to use these delicious dried beans.  I let them soak overnight and then I was able to cook them up in no time to use in this recipe.  There was my previous problem...leaving them overnight.  I always had good intentions but would instantly forget and wake up the next day saying: "Oh yahhhhh...the BEANS." And then I would use canned.

If you're like the former me, go ahead-use canned. Try to buy organic and BPA free (but don't stress about it) and rinse well.

 Ingredients:

1 tsp olive oil
1 sweet onion (vidalia), chopped
1 cup grated carrot (approx. 3)
2 tsp minced garlic
1 packed ground turkey (or chicken, or tofu)
1 1/2 tsp chili powder
2 tsp EACH cumin and oregano

1 tsp ground coriander (optional)
1/2 tsp red pepper flakes
1/4 tsp cinnamon (optional)
6 roma tomatoes, diced (or a CAN! of diced tomatoes, no added salt)
2 cups mixed beans (dried, cooked or canned-gasp)
4 tbsp tomato paste
2 cups broth (chicken, vegetable, whatever)
1 tbsp maple syrup
1/2 tsp salt
1/4 tsp pepper

Saute onions in olive oil over medium heat.  Add carrots until soft.
Add meat, garlic and spices. Cook for one more minute.
Add tomatoes, paste, beans, stock and syrup. Bring to a simmer and leave for 20 minutes.
You can leave it longer...and it will only get better.
Add the salt and pepper and if you have some lying around, fresh parsley or cilantro.

Voila!  Delicious chili for the family.

The chili will turn from this...

  Into a a very hazy this...

And eventually it goes into your bowl only to be topped with even more deliciousness. What do we put on ours? 0% Greek yogurt, shredded old cheddar, hot sauce, avocado, corn, spinach...the list is endless. Or you can leave it naked, up to you! Make a chili bar! Let your kids put on their own toppings! What could be more fun? I mean really. Ok, maybe a sundae bar.

This recipe also freezes really well.  But if you forget to soak beans overnight, you'll probably forget this is in the freezer too...so you should probably just portion it out and put it in the fridge.  It won't last long anyway!

If you're unfamiliar with how to soak and cook dried beans, this is an excellent and simple guide.

Enjoy-let me know what you think!