Survival Hummus

Happy holidays everyone! I hope that all of you are well and enjoying the gifts of the season.
This time of year seems to bring an abundance of two things: partying and eating. The combination of these activities is wonderful for one’s spirits, but you always hear people complain the day after, or the week after, or the month after the holidays have passed, that they “over did it”. There are many ways to make it through the season without having to wear elastic-waist pants until the snow has melted and you can “finally get back into jogging again”.

I recognize how difficult it is to have any self-discipline during this time of year. Especially after a couple glasses of wine, that blue cheese canapé doesn’t seem so wrong. To combat the deep-fried pastry appetizer problem, I find that bringing food to parties looks totally selfless even though it’s quite the opposite. It’s important to fill up on fiber and good fats so you will feel satisfied, not drunk and deprived.

This delightful hummus has accompanied me to the past few holiday gatherings I have attended. It is a total cinch to make (especially if you use canned chickpeas) and everyone loves it. This recipe makes enough for you to pig out and the other guests to at least have a good sampling.

Serve with crudités (pretentious word for raw vegetables) and whole grain toasts. I always like to reserve a couple chickpeas to garnish the top, with a sprinkle of paprika and a drizzle olive oil. Remember: this can be enjoyed all year round as a spread for sandwiches, or a garnish on soups or stews. I always have a jar in the fridge for snacking.

Ingredients
1 19oz. can of cooked chickpeas
1/8 cup olive or flax oil
1/8-cup raw tahini (sesame paste)
Juice of 1 lemon
1 1/2 tsp. ground cumin
1-2 cloves garlic
Cayenne to taste (about 1/4 tsp.)

Directions
Drain and rinse the chickpeas.
Process the chickpeas and other ingredients in a food processor until well combined. It’s thicker than the hummus you buy in the store, so you can add some more lemon juice, oil or tahini if you like.
Empty the contents onto serving platter or into a jar for refrigeration. Enjoy!

Holiday Granola

With the holidays quickly approaching, I thought I would gear everyone up for giving edible presents! It truly is one of the most personal things you can do for the ones you love, bestowing upon them the gift of something you have crafted yourself, especially when it is made with wholesome ingredients. Here is a recipe for “holiday granola” that pleases the palette of adults and kids alike. It has many wonderful flavours, textures and you can substitute many of the ingredients to suit your preferences. The combination of orange zest and cranberries makes the granola taste extra special. I strongly suggest making a trial batch for yourself because that way you won’t eat your entire stockpile of gifts! Trust me.

This granola makes a wonderful breakfast on top of organic yogurt or soymilk because it is so filling. It’s loaded with fiber, protein, healthy fats and essential vitamins and minerals. I even keep a little bag of it in my purse when I’m going out for the day – it’s great trail mix!

As with all of my recipes, I always recommend using organic ingredients. If money is an issue, at least buy an organic orange because you’ll be using the rind. Organic oranges are not sprayed with pesticides or wax, which will otherwise make their way into your delicious granola!

Holiday Granola

Ingredients:
7 cups rolled oats
1/3 cup salted butter
1/3 cup pure maple syrup (NOT Aunt Jemima)
zest of 1 large orange
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg

1 cup raw almonds
1/2 cup raw walnuts
1/2 cup raw cashews
1 cup raw pumpkin seeds
1 cup dried cranberries

*Optional*
1 cup puffed brown rice
1 cup puffed millet

Directions:
Preheat oven to 350 degrees F.
Wash the orange and zest the entire rind.
Put the butter in a small saucepan and melt on low heat. Add maple syrup, cinnamon, nutmeg and orange zest. When all the ingredients are well combined, pour over the rolled oats and stir well.
Put oats on 2 baking sheets and bake for 15-20 minutes, remove from oven and stir, bake until golden brown (usually another 15-20 minutes).

While the oats are baking, roughly chop the almonds, walnuts, cashews and cranberries and set aside.
Once the oats are toasted and cooled you can combine all the ingredients. If you like, add some puffed cereal grains like brown rice and millet. These bulk up the granola, but are very inexpensive. They serve as a nice contrast against the richness of the other ingredients.

I like to put the granola in old mason or jam jars, top with some beautiful vintage fabric, and tie a bow with the recipe attached. That way, your lucky recipients can make it for themselves, so it really is the gift that keeps on giving!

Put a Lid on it

A friend of mine came to me the other day wondering what he could do to help him fall asleep at night. I told him the simplest, safest, cheapest and most effective thing to do is drink chamomile tea about half and hour before bed. A few days later I ran into him again and asked if it worked. “No.” he replied sadly, “I guess I’ll just resort to drugs.” Argh. I really hate hearing people say that, especially after one of my recommendations. I asked him whether or not he had covered the tea while it was steeping and he said no.

“Well that’s why it didn’t work!” I exclaimed. “All medicinal herbs contain volatile oils which give them their ‘magical’ properties. When you steep tea without covering the cup or using a teapot, the volatile oils will escape in the steam, rendering the herb useless.” He was astonished as he had never heard that before and said that he would go home that night and try it. The next day he told me all about the miracle of chamomile tea as if I didn’t already know. “I fell asleep in a matter of minutes! It was incredible! Why don’t they put directions on the package?” Good question.

The moral of the story is to always cover your tea when steeping (about 10-15 minutes for herbal / medicinal tea) in order to take advantage of those precious volatile oils that you spent your hard-earned money on. Otherwise you’ll just be drinking tasty hot water and lying awake all night!

And while we’re on the topic of tea…
I always like to buy tea in loose-leaf form and the whole flowers themselves, instead of the bags. Whole tea leaves and flowers are of much higher quality than the tea you can buy in bags. If you break open a bag of tea you will notice how it’s filled with something that resembles dust. That is literally the bottom of the tea barrel where the leaves have been broken up so much; all the natural oils have left the leaves and dried up, which is why they are so inexpensive. Whole tea leaves and flowers can be purchased at your local health food store, often in bulk. Chamomile flowers (pictured above) look very similar to daisies and when they are dry, the petals fall off and the bright yellow centers are clearly visible. The smell and flavour of the real thing is truly mind-blowing. And I promise, in the case of chamomile, you won’t stay awake long enough to tell anyone about it.

Second Photo: http://upload.wikimedia.org/wikipedia/commons/thumb/7/7f/Chamomile_flowers.jpg/800px-Chamomile_flowers.jpg

I Want Candy?

For those of you who have known me for a while, you’ll recall the insatiable appetite I used to have for sugar. There was always a bag of skittles in my purse, ice cream and cookies at home, and most study sessions would involve at least one chocolate bar. I couldn’t go a day without a major dose of the white stuff, and sadly, part of my personality was being a “sweet-aholic”. For most of my life it never occurred to me how addicted I was to sugar, until I tried quitting.

The average North America eats 150 pounds of sugar a year. Don’t think that includes you? Consider that anytime you eat something from a bag, a box, a bottle, or a can, you are probably eating sugar. Sugar has many aliases, most of which are unknown to the layman. Always check the ingredient list for anything ending in “ose” (glucose, fructose, sucrose etc.), or better yet, don’t eat anything with an ingredient list!

Someone posted a question on my last blog entry about refined sugar, how bad it really is and if an ideal diet has none at all. Well, if you seriously want my opinion, I would say yes, if you want to see your health improve, cut it out of your life.

Eliminating processed sugar from the diet is no small feat. I really didn’t think it would be that difficult, but my withdrawal symptoms spoke for themselves, since it truly is dietary crack. The road to where I am now has been very slow because I changed everything I ate instead of just cutting out sugar. As I moved away from processed foods and began eating things in their most natural state, the cravings naturally subsided.
I wouldn’t recommend taking this journey expecting it to be easy or fast. Here are some tips to help you kick this habit:

1. Consume a whole foods diet.
2. Cut back on processed foods. As mentioned above, almost all processed foods contain hidden forms of sugar.
3. Eat fruit. Fruit is a great way to eat something sweet, and control calories. Just stay away from dried fruit or sweetened fruit.
4. Eliminate ALL the white stuff. White flour, white rice, and white potatoes. These have the same affect on blood sugar as sugar, and this will make sugar harder to kick.
5. Avoid juice. Even 100% juice is sugar water in disguise. Drink water, and if you must, only a splash of juice for flavor.
6. Limit alcohol. Alcohol is made from sugar. It acts like sugar in the body. Especially when you first are trying to kick sugar stay away from any alcoholic beverages.
7. Avoid artificial sweeteners. These are just a crutch. They keep you from learning to enjoy the natural sweetness of real food. There are also studies that show that they can make you crave sugar, not to mention the studies that show other dangerous health effects like cancer.
8. Keep sugar out of the house. Do not temp yourself with your child's pop tarts or your husband's ice cream. Tell your family what you are doing and then put your foot down. It is hard enough with out sweets calling your name all day long.
9. Stop treating sugar as a comfort or reward. This is one of our biggest problems because it perpetuates the psychological hold sugar has on us in addition to the physical one. Use other things that you love as incentive.

If you fall asleep after meals, have allergies, experience gas, bloating, joint pains, headaches, chronic fatigue, constipation, diarrhea, if you are over weight, if you have skin problems, or high blood pressure, there is a chance you have a sugar problem and would benefit from eliminating it from your diet.

In other entries I will address sugar substitutes and the downside of artificial sweeteners. The topic of sugar is really huge and I can’t possibly discuss every aspect of it. If you would like to do some reading on this subject I recommend the following three books: Sugar Blues by William Dufty, Nutritional and Physical Degeneration by Weston Andrew Price, and Lick the Sugar Habit by Nancy Appleton.

A Garlicky Miracle

Hello everyone! Sorry it’s been so long since I’ve written, but I was waiting for some inspiration…unfortunately it came to me in the form of a scratchy throat on Friday morning. The good news is I feel 100 percent healthy again and I would love to share with you my secret weapon against that I’m-getting-a-cold feeling, even when you think it may be too late.

Garlic. It’s truly a miraculous little bulb of seemingly endless benefits. But I’ll cut to the chase: garlic has very powerful anti-bacterial and anti-microbial compounds that annihilate just about any nasty bug that’s decided to set up camp in your body. Garlic is also a very good source of vitamin C, which boosts the immune system. It’s like a perfect little package of prevention that you can pick up for less than a dollar at the grocery store. Imagine that.

So the next time you start to feel that evil little tickle in the back of your throat try this: take one large clove of garlic, mince it up very fine and put it on a spoon, or in a glass with about 3 – 4 tablespoons of water (enough to swallow in one gulp). Then just down it. DO NOT CHEW!!! If you chew it, your mouth will burn like you won’t believe and I guarantee that no one will want to come within 10 feet of you for the next 24 hours. The next minute or so may feel a little intense as the raw, minced garlic makes its way down into your stomach, but do not drink any water as this may make you feel nauseated. Just sit back, take a few deep breaths, and relish in the fact that you have not succumbed to the evils of Neo-Citran.

That’s it. That’s all I did, even though I really thought it was too late. Now of course drinking 2-3 liters of water a day (like you do everyday, right?) is also very important as it helps to flush everything through your system, but I didn’t even go stock up on oranges. I just swallowed some garlic.

Please do not use pre-minced garlic from a jar, or the powdered stuff – it’s not the same and it won’t work.

You can take one minced clove 2-3 times a day as you feel necessary, but if you don’t feel better within a couple days, or your cold is taking a turn for the worse, just know that your body needs to be sick for a bit and take a well-deserved rest. You can also do everyone else a favor by keeping your distance so as not to spread your germs around– you probably stink anyway.

**IMPORTANT REMINDER**
Just one teaspoon of sugar can suppress the immune system for up to six hours. A 12-ounce can of soda has 10 teaspoons. Yeah.

A Brush with Health

Dry Skin Brushing is something I learned about last year as I was attending school for Holistic Nutrition. I had never heard of it before then, but the subject surfaced in several of my courses until curiosity got the better of me. Now, dry skin brushing it is part of my daily routine and from this simple act I have seen many positive changes take place…

The skin is the largest organ in the body, and is responsible for one-fourth of the body's detoxification each day, also making it, one of the most important elimination organs. More than one pound of waste products are discharged through the skin every day! Toxins from everyday soaps, cleansers, antiperspirants / deodorants, lotions, cosmetics and synthetic fibers worn next to the skin, can gather beneath the skin's surface and contribute to a variety of skin problems and conditions, as well as prevent the skin from breathing. If the skin becomes inactive with its pores chocked with millions of dead cells and chemical residues, then impurities will remain in the body. The other eliminative organs, mainly the kidneys and liver, will have to increase their labor and will eventually become overworked, thus eventually creating disease.

When you do skin brushing, you help your lymphatic system, responsible for ridding the body of toxins. Skin brushing improves the surface circulation on the skin and keeps the pores of the skin open, encouraging your body's discharge of metabolic wastes, and resulting in an improved ability to combat bacteria, plus helping your skin to look and feel healthier and more resilient!

Dry Skin Brushing Benefits:
• tightens skin.
• helps digestion.
• removes cellulite.
• stimulates circulation.
• increases cell renewal.
• aids lymphatic system in detoxification.
• removes dead skin layers.
• strengthens immune system.


How To Dry Skin Brush:
1 Buy a natural (NOT Synthetic), bristle brush, since it does not scratch the surface of the skin. These are available on-line or at your local health and natural food store.
2 Buy a brush with a long handle so that you're able to get to the areas of your body that are difficult to reach.
3 Skin brush before showering or bathing. It should take you about 5 minutes to do your whole body.
4 Do NOT wet the skin as it will stretch it and not have the same effect.
5 ALWAYS skin brush towards the heart (see diagram above).
6 Do circular counter-clockwise strokes on the abdomen.
7 Do lighter strokes over and around breasts, but do NOT brush the nipples.
8 Brush each part of the body several times vigorously, completely brushing the whole body.
9 Brush the soles of the feet first because the nerve endings there affect the whole body. Next brush the ankles, calves, and thighs, then brush across your stomach and buttocks and lastly brush your hands to the arms.
10 Take a warm bath or shower, which should always be followed by a cool rinse at the end to invigorate blood circulation and stimulate surface warmth.
11 Wash your brush every few weeks in water and let it dry.

Dry Skin Brushing will change the health of your whole body. Circulation, skin softness and quality, skin infections and irritations, whole body freshness, your level of stimulation, the prevention of colds, and you personal rejuvenation are all areas of improvement you can look for, when you make it to a regular habit.

info source: http://healingtools.tripod.com/skinbrush.html
http://www.bestcare-uk.com/skin_brushing.htm
photo: http://daybreaklavenderfarm.com
http://www.bestcare-uk.com/skin_brushing.htm

Quinoa: your New Best Friend

For those of you who aren’t familiar with quinoa, get ready to have your mind blown. This little grain is a staple in my diet for so many reasons.

Quinoa (pronounced keen-wah) is considered to be a “whole grain” but it is actually the seed of a plant that is a relative of leafy green vegetables like spinach and Swiss chard. It is an energy-rich food that delivers heaps of fibre and protein but very little fat and no gluten. The protein quinoa supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake. And because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorous, this grain may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis. Pretty groovy eh?

Now I know what you’re thinking: there is no way this stuff could actually taste good – but I assure you I am total convert from white rice. Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy. They have a delicate, somewhat nutty flavor. The best part about quinoa is its versatility. Because its flavour is so subtle, it can be mixed with sweet things like fruit for breakfast, or savory foods for lunch and dinner. You can even find pasta made out of quinoa – about 1000 times better for you than the white stuff! While the most popular type of quinoa is a transparent yellow color, other varieties feature colors such as orange, pink, red, purple or black.

...How to Select and Store...
You can find quinoa at most health / natural food stores in prepackaged containers as well as bulk bins. Some supermarkets are now selling it, but I’ve noticed it’s rather expensive. I prefer to buy it in bulk because it’s much cheaper and because I go through it so quickly! Wherever you buy it, make sure there is no evidence of moisture – it should be very dry.
Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator.


...Cooking...
First, it is important to rinse the grain; skipping this step will make the quinoa taste bitter. I like to measure the desired amount in a large measuring cup, fill the rest with water and swish it around, rubbing the seeds together. Then strain out the water and repeat until the water runs clear, usually 2-3 times.

To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. I add a dash of good quality sea salt if I know I will be using for a savory dish. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail.

...Eating...
For a change, try using quinoa instead of rice as a bed for stir-fry’s and stews, or add it to your favorite soups.

Like I mentioned above, quinoa is a great breakfast food. I sometimes combine it with apples and pumpkin seeds, or mash up a very ripe banana and mix it in the quinoa with unsweetened coconut flakes and raw cashews. YUM!

Quinoa is also great cold - combine cooked, chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.

So if you’re not convinced after my very long testimonial, just go out and get some. Quinoa is so delicious, easy to make, versatile and of course, a totally healthy super-food! And you shouldn’t accept anything else from the food you put in that beautiful body of yours…here’s to quinoa, your new best friend.

info source: worldshealthiestfoods.com
photo: banlieusardises.com

Giving Thanks for Local Goodness

This weekend is Canadian Thanksgiving and I feel that is necessary to be giving thanks not only for the food we are so fortunate to receive, but also to the thousands of dedicated farmers that make it possible for us to eat everyday.

This is my favorite time of year in Ontario because we finally get to eat all of the delicious food that has been growing along the sides of country roads we drove along all summer. I am always amazed at the variety of produce that pops up in our markets and how delicious it is!

Eating locally is possible no matter where you live in the world. Of course, every place has a different climate and growing season, so it does take a little work to find out exactly what is in season at what time of year and where we can get it. Taking advantage of local food is important for several reasons: one, it supports local industry and keeps our money circulating in our own country. Two, eating local food reduces the amount of fossil fuels required to transport the food from farm to table, making it a more sustainable choice. And three, food that is fresh maintains more of its nutrients. An apple grown in California (even an organic one!) has less nutritional value by the time it reaches us, than an apple conventionally grown here in Ontario.

Since I live in a big city, my favorite pastime is driving out into the country and finding the best roadside stands with the friendliest farmers. My friends and I went to an apple orchard the other day to pick some tart and crispy treats. It is a great opportunity to learn where our food is coming from and how it’s grown.

This recipe for Apple Cider Cabbage uses food that is in season right now. It’s bursting with flavour and would be a great addition to your thanksgiving feast. It can be served over a grain, like brown rice or quinoa. Serve with other heart-warming delights (pictured above is roasted acorn squash and garlic on rye sourdough toasts with green onions and broccoli sprouts).


Apple Cider Cabbage

Ingredients:
1 head red cabbage, chopped
1 medium onion, chopped
1 tart apple, chopped
3 Tbsp. olive oil
1 -2 cups fresh apple cider (or red wine, but you know what’s better for you)
3 tbsp apple cider vinegar (or to taste)
honey

Spices:
1 tsp. crushed mustard seeds
1 Tbsp. black peppercorns
1 cinnamon stick
1 tsp. caraway seeds
1 tsp. coriander seeds
5 bay leaves
chili flakes (to taste)

Directions:
Heat oil in a large pot, add onions and cook for 5 minutes. Stir in all spices until the scent fills the room. Add chopped cabbage and apple and cook until the cabbage begins to wilt. Add 1 cup apple cider and vinegar. This should cook on very low heat for about 2 hours (the longer, the better as the flavours deepen). Keep adding the cider as it gets absorbed – don’t let the mixture get too dry! Add honey right at the end. Share with loved ones.

New Beginnings

Welcome to My New Roots!

There has never been a more critical time to take charge of our own health. The more we learn about nutrition, the better prepared we will be to take an active role. And while the interest in personal health is certainly on the rise, we are bombarded on a daily basis with misinformation about what is healthy, supportive and beneficial to our bodies. Who can we trust to give us clear and honest answers about our health? A natural foods diet is the key to good health and life-long wellbeing, but how do we put this information into practice?
The purpose of this blog is to educate and inspire you about health and well being from a non-biased perspective. As a Holistic Nutritionist I am constantly exploring, creating and learning about new foods and products that are healthy for the body and the environment. I want to share these discoveries with you. I encourage you to visit My New Roots to ask questions, share ideas, find inspiration and steal a recipe or two. You can make small changes in your days to create big changes in your life. Spread the word and let your new roots grow.