WIAW: Normal Eating

I have a busy day ahead so I wasn’t going to post this morning, but then I decided why not skip the gym and blog instead. Sounds like a good compromise right?

Since I’ve been at University I’ve definitely noticed an increase in my appetite. Maybe it’s because I am awake for more hours during the day, or perhaps because my exercise has increased (especially walking up the Brescia hill and 5 flights of stairs each day!). My brain is definitely devoting more energy into learning and studying, plus it consumes energy as I shiver in the freezing cold library (I was told this is suppose to keep me alert but I think it does the opposite). What I do know is that I’m still not eating big enough breakfasts (this has always been a challenge) and without falling culprit to the “I don’t get enough protein” bandwagon, I seriously don’t get enough protein at each meal! After tracking my nutrition for a food and nutrition assignment, it was brought to my attention that although I’m consuming adequate milk and alternatives and meat and alternatives, most of my starchier foods come from vegetables leading to a lack of grain products. Contrastingly, my diet overall is high in carbohydrates but low in fat and protein which would be the opposite of what my food groups suggested. Could my hunger be a result of the fact that carbohydrates are the fastest source of energy so my energy source is being depleted quickly? 

While I know this isn’t necessarily an accurate representation since it was only a snapshot of my intake (plus the nutrition tracker was limited in terms of brands of foods and I eyeballed serving sizes) it got me thinking about how unaware I truly am of my daily consumption. I believed myself to be a pretty balanced eater but in actuality some days were examples of under nutrition while others were over nutrition. I’m not going to go into detail otherwise I mind as well have posted my reflection, but I wanted to spark a conversation in your mind as to what makes you eat the way you do? Do you track your nutritional intake? Do you take into accordance what you have already consumed in the day or are going to consume in an upcoming meal before selecting an item? Do you eat each meal in the present?

Some days, as a food and nutrition student especially, I let others impact my food choices. I’m not saying this is a good way to be. In fact, it’s probably bad that I get gratification out of teaching others lessons and watching their reaction.  It gives me satisfaction to eat “junk food” in front of girls that believe you can only stay thin by eating vegetables. I enjoy being a positive example in front of the kids I babysit by eating a balanced dinner. Occasionally I purposely choose an unhealthier item with individuals who believe “Dietitians to be” only eat “clean food”.

Notice how I am not listing specific foods? That is because I have adapted an “everything in moderation” approach where foods aren’t labeled as good or bad and nothing is off of limits.

Sooner or later I would like to eat without feeling like others are judging me, but I am happy to say that I am no longer embarrassed by my choices and though I am consciously aware of what I believe to be their thoughts to be, they do not influence my choices so much that I ignore my cravings.

So I’m not exactly sure where this post went, in fact it started and finished with me wondering what to write, but I guess I just wanted to talk a bit more about food since it is WIAW after all. I try not to over think food, but I’m noticing so many correlations between food in social situations some of which are criticized (food as a reward) and others which are supported (bringing a family together at meal time) that can really throw a loop in one’s eating patterns and it’s hard not to wonder whether the way in which you choose to eat is healthy or not. But I guess we are all left with the question what is healthy, what is disordered and what is obsessive? I’m proud to say that for the most part I have a healthy relationship with food and I eat a variety of vitamin and mineral (sodium and fibre included!) dense foods in moderate but adequate quantities balanced with the occasional (or not so occasional) less nutritious indulgence.  ♥ Molly

“When the joy goes out of eating, nutrition suffers. ” – Ellyn Satter

WIAW: Mercato Café

From sandwich bar to a variety of soups, wood fire pizza ovens to fresh baked healthier pasties, I’m definitely in a cafeteria catered toward food and nutrition students. How often do you find fresh smoothies or sushi in a dining pavilion? I suppose this only makes sense since Brescia is home to one of the few (and best) dietetic programs in Ontario.

What I love about the cafeteria is that it is designed so that you are bombarded with fresh options as soon as you enter the cafeteria. The less healthy options are on the outer corners of the perimeter and tucked away from plain eyesight. What I don’t like is that those options are still cheaper than many of the fruits and vegetables, however nutrition is definitely worth my penny and I have to spend my meal card right? Not is it nutritionally beneficial to buy an apple, but you obtain “stamps” after purchasing fruit which add up towards free fruit. Filled with a selection of typical fruits and vegetables, the salad bar is my favourite part of the Mercato Café within my residence. For a base of my salad I usually use quinoa or argula but they also offer romaine, spinach, mixed greens, bulgur wheat and even wild rice. I normally add plain tofu, lentils or tuna for my protein but others might prefer their hardboiled eggs, kidney beans, chickpeas, bacon, ham, chicken or shaved turkey. There is quite the selection of fresh premade salads such as potato, cucumber and tomato, greek pasta, macaroni and tuna, rice and lentils, coleslaw, almond apple, couscous and vegetables or even a Mexican corn and bean, but a lot of them aren’t guaranteed to be nut free. That’s okay though because within their selection of vegetables they typically have olives, golden beets, mushrooms, and pickles which allow me enough variety. For topings there are “superfoods” such as goji berries, pumpkin seeds (which I cannot have), chia seeds and flaxseeds not to mention dates, raisins and dried apricots for some natural sugars.

If I am not eating at the salad, I tend to lean towards the soups, my preferences being the sweet potato soup, carrot ginger and apple parsnip.  I was adventurous and tried a Portobello quinoa burger which was a bit bland, but the side of sweet potato fries really hit the spot.

 There is always a “home cooked dinner” option which I’ve never tried but does look good. It is composed of a protein (usually chicken or roast beef, occasionally salmon), vegetable (green beans or broccoli/cauliflower/carrot mix) and starch (potatoes of some form). I always go for the Global Cooking Bar, which they prepare in wok’s in front of you which gives you more control of what goes into your meal. I enjoy the stir fry (tofu, chicken or beef over rice noodles, rice, egg noodles or quinoa), seafood soup (mussels, halibut and shrimp in a tomato broth), taco bowl (chicken, beef or bean in a whole wheat tortilla with vegetables, fresh cilantro, sour cream, homemade salsa and guacamole) but I’ve seen Macaroni Bar or Homemade Pizza bar as well.

The dining pavilion is great at accommodating allergies, intolerances and preferences by providing nut, gluten and meat-free dishes. They usually have a warm vegetarian dish such as ratatouille and baked tofu for each meal and not only is a salad offered in replace of a bun  (i.e. Chicken breast on Caesar/Greek salad) but there are gluten-free breads as well. 

Breakfasts are also quite good although I’ve been cutting costs by making this meal in my room. I have tried their crock-pot oatmeal once which was unreal and I’ve also heard they have quinoa, home fries, hash browns, breakfast sandwiches, bacon, eggs and omelets bar.

There is always yogurt, whole fruit, cereal, toast, bagels, muffins and cookies if you are just wanting a quick snack, or if you wanted more typical cafeteria food there are burgers and fries, pizza and pre-made sandwiches for convenience. For the most part the café is fresh, but there is a selection of candy, chips, pop and ice cream novelties. They can’t expect the entire residence to want to eat broccoli pizza so it is thoughtful to make more traditional takes on pizza too.

So while this isn’t a standard WIAW post, I hope it gives you a feel about what Brescia’s new cafeteria is all about. I do miss home cooked meals seeing as eating in a dining pavilion feels like I’m “eating out” and spending money that I could be saving if I purchased items in bulk. Regardless it is definitely convenient and I don’t think I would have time to balance school and healthy eating if I had to cook. I feel that there is enough options to suit a variety of needs and wants, but not too much that it overwhelms me. Did I mention I can use my meal card at our school’s Starbucks Kiosk? I’ll save that for another post. Happy Wednesday!  ♥ Molly

“Human beings do not eat nutrients, they eat food.” – Mary Catherine Bateson

WIAW: Smoothie Edition

If you’ve been following my Twitter feed, or if you read my August Goals, you’ll know that I am participating in Charissa’s “Colourful Smoothie Challenge”.

Charissa is giving away so many amazing products it’s impossible not to stay motivated to drink a smoothie each day in hope’s of earning points towards that final prize. She’s also been posting some pretty neat recipes so be sure to check them out. This week I’ve decided to dedicate my WIAW to Smoothies because they are so prominent in my diet. They are my go-to snack and have even been replacing ice cream as my dessert! In the morning I blend in my coffee for a caffeine boost! I’ve also been enjoying Green Juice, my favourite recipe being a combination of Spinach, Arugula, Apple, Cucumber, Parsley and Lime Juice. Here are a few of my other creations so far:

What I love about Smoothies is that done right, they can pack in a lot of vitamins, and minerals. They make for easy breakfasts as you can take them to go and slurp them through a straw. There’s no excuse for “not having time” since all you have to do is throw ingredients into a blender and pulse on high for less than a minute. Did I mention they make very little mess? I truly believe they are as filling and nutritious as a meal because you can blend in high sources of protein and healthy fats. Smoothies are so adaptable so you can customize them to suit your needs. If you find beverages aren’t for you, try thickening it up and eating it like soup. If you need that crunch to feel satisfied, why not top it with granola, kamut puffs, chia seeds or hemp hearts. Smoothies are a great ways to get in your vegetables if you have trouble getting in all of your servings. They are also an excellent way to use up produce that is almost past it’s prime because the riper the fruit, the better it is suited for a smoothie. If you choose to incorporate milk or yogurt in your smoothie, it will also provide you with some much needed calcium. In the summertime I find smoothies a great way to stay hydrated. While I prefer to drink them as a snack or dessert, I know many choose to have them as a post-workout shake or meal replacement.

It’s unlikely that you’ve never seen a smoothie being made, but in case you are lacking inspiration, here is a go to guide that I created based on tips I’ve gathered from Pinterest.  Just remember, soluble fiber fruits provide a smoother overall finish to your smoothie and vegetables that are poignant make it harder to mask their flavours. Adding in a banana will make your smoothie sweeter and creamier, without overpowering the other flavours. I also don’t think it is necessary to go crazy with “superfoods” like Goji Berries and Bee Pollen since your smoothie should already be dense in flavour and nutrition, plus these “superfoods” can add up in price turning your beverage into an expensive meal. Like Chelsea’s post explained, chia seeds are a nice treat but they aren’t needed to achieve optimal health.

Molly’s Smoothie Guide (The Asterisks * are my favourite, Measurements are approximate) 

1. Pick a Base: 1 Cup

• Green Tea *
• Cow’s Milk *
• Flax Milk *
• Coconut Milk
• Almond Milk
• Hemp Milk
• Rice Milk
• Soy Milk
• Coconut Water
• Water

2. Add Your Favourite Fruit: 2 Cups

• Banana *
• Strawberries *
• Raspberries *
• Blueberries *
• Mango *
• Nectarine / Peach *
• Watermelon *
• Cantaloupe *
• Lemon Juice *
• Lime Juice *
• Orange Juice
• Apple
• Pear
• Cherries

3. Hide Some Vegetables: 1 Cup

• Kale *
• Spinach *
• Arugula *
• Beets *
• Carrots *

4. Thicken It Up

• Handful of Ice *
• Frozen Cucumber *
• Protein Powder *
• Chickpeas *
• Oats

5. Add Some Flavour: 1- 2 Tablespoons

• Fat: Soy Butter *, Peanut Butter, Almond Butter,  ½ Avocado, Coconut Oil, Flax Oil
• Spice: Cinnamon *, Vanilla Extract *, Maple Extract *, Parsley *, Basil *, Mint *, Cilantro, Lemongrass, Ginger, Nutmeg, Cloves, Spirulina, Chlorella Powder
• Sweetener: Stevia *, Dates *, Figs, Honey, Agave, Maple Syrup,

6. Blend it together

7. Top and Serve: 1-2 Tablespoons

• Superfoods: Chia Seeds *, Flax Seeds *, Hemp Seeds, Sesame Seeds, Cacao Beans

You’ll definitely be seeing a lot more smoothie recipes on my blog since I am trying to switch up my blends so that I don’t get bored with the challenge. Shannon recommended adding in Sweet Potatoes but I am open to other suggestions as well! What do you love about Smoothies? Do you find them thirst quenching and filling? ♥ Molly

Fun Fact: Did you know that smoothie consumption has gone up more than 80% in the last 5 years? It’s the business to be in!

Fresh Rolls

Thai food tends to be cooked with spices and nuts, neither of which I can have. Spices upset my stomach and leave my tongue on fire while nuts are an allergy I grew into in fourth grade.

Of course the foodie in me doesn’t let Thai-peanut sauce stand in the way of me enjoying this type of cuisine. My dad makes a great homemade Pad Thai sauce and I love preparing Fresh Rolls. I find the crunchiness of the uncooked vegetable rolls much more refreshing than fried Spring Rolls don’t you? Which brings me to today’s post. Don’t hold your breath on a formal recipe because I truly believe Fresh Rolls can be taken in so many directions. While I usually use shrimp as my protein source, my dad prefers chicken and I’ve seen people roll salmon in as well! If I could, I’d probably throw in crushed peanuts or an almond-butter sauce for additional flavour. Since the rice paper never really expires making these rolls is usually a “last minute” decision so I tend to use whichever vegetables I already have on hand. A must-include is definitely Avocado! Regardless of the ingredients you decide to roll up, there is a basic formula for the preparation. I’ve also included an easy sweet and spicy thai-dipping sauce recipe. Sorry the pictures aren’t prettier – These rolls aren’t exactly fast to make (in the volume I needed) and dinner time was fast approaching so I I couldn’t set up a huge photoshoot. I hope you enjoy. Happy Friday! What’s your favourite combination of Fresh Roll? It’s not traditional but lately I’ve been enjoying shrimp, mango, carrots, red pepper and onion! ♥ Molly

“You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.” – Julia Child

Fresh Rolls

Suggested Ingredients

• Rice Paper (Circular Wrappers)
• Fresh Vegetables: Carrots, Red Pepper, Cucumber, Onion, Lettuce
• Fresh Fruit: Avocado, Mango

Sweet-Thai Dipping Sauce Ingredients

• ¼ cup soy sauce
• 2 tbsp rice vinegar
• 2 tbsp apple cider vinegar
• ½ tsp chili sauce
• 1 garlic clove, minced
• ½ tsp fresh ginger, diced
• 2 tsp honey (Optional)

1. Prepare all of your fillings to your liking. You can choose to slice, dice, sliver, shred, mash or grate the ingredients for inside of your rolls. I chose to use matchstick carrots and I also sliced avocado, mango, red pepper, cucumber and spinach. For protein I used whole mini shrimp and chicken breast slivers. Mint, basil, cilantro, and pre-made (chilled) rice vermicelli are also great fillers.
2. Fill a large bowl or flan dish with boiling water. Carefully dip one rice paper into the warm water for about 30 seconds or until softened. Lay rice paper flat onto a clean cloth.
3. In a row across the centre of the rice paper, leaving an inch at the top and bottom, place a combination of “filler” ingredients. Fold in the top and bottom. Fold one uncovered side (left or right) inward and then tightly roll the rice paper. Repeat with the remaining ingredients and rice wrappers.
4. Prepare dipping sauce by whisking together soy sauce, rice vinegar, apple cider vinegar,  chili sauce, freshly minced garlic clove and diced  ginger. For sweetness, add in up to 2 tsp of honey.
5. Serve Fresh Rolls with dipping sauce and chopsticks.

No-Bake Energy Bites

Yesterday I posted about the benefits of coconut oil and I taught you how to crack open a coconut. It wouldn’t be fair of me to leave you hanging with a fresh coconut and no recipe now would it?

Of course I realize that nobody wants to be adding to the heat by turning on his or her oven, so I created a simple no-bake recipe. I call them energy bites. Not only do they include the benefits of coconut mentioned in yesterday’s post, but also they are rich in omega-3 fatty acids, lignans and fiber since they contain flaxseed. These bites are quick to whip up and even faster to eat! From start to finish this recipe took me under an hour to make, photograph, taste (by which I mean devour), clean up! I’ve even included a “cookie dough” switch up, but feel free to add mix-ins of your liking such as chia seeds, raisins or dried cherries. They make for a great snack on the go so why not bring them along with you while grocery shopping, hiking, camping or relaxing in the sun because you never know when you might need some extra fuel.

Hope you are having a lovely Saturday! ♥ Molly

“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” – Anthony Robbins

No-Bake Energy Bites

Makes 12 small balls, 6 Original

Base:

• 1 cup whole dates, pitted
• 2 cups fresh coconut, shredded (Alternatively, 2 cups of unsweetened coconut flakes)
• ¼ cup ground flaxseed (Alternatively, ¼ cup wheat germ)
• 1.5 tbsp vanilla extract
• 1 tbsp. water

“Oatmeal Chocolate Chip Cookie Dough” Mix ins, For ½ base recipe or 6 bites:

• 1 tbsp. chocolate chips
• 3 tbsp. oatmeal, large flakes

1. Toast the coconut in a skillet on high heat for 2 minutes or until golden brown.
2. In a food processor, pulse the whole dates into smaller pieces.
3. Add in toasted coconut flakes, flaxseed, vanilla and water and blend until combined, approximately 2 minutes. If the mixture is not moist enough to stick together, blend in an additional ½ tbsp. of water.
4. If using, add in mix-ins and re-pulse. (Note: My mix-in measurements are for 1/2 the base recipe. At this point, I took half the mixture out to form original bites.)
5. Form balls using a heaping tbsp. of mixture. Roll until smooth and let chill for 5 minutes in the refrigerator. Serve and enjoy!

Raspberry Rhubarb Crisp

We’ve never really had a vegetable garden per se. My parents take great care of their floral gardens, and while I do love the tulips, hydrangeas and peonies, it would be sort of neat to pick fresh tomatoes from your backyard. When I was little and still lived in Peterborough, we had great big snowball bushes surrounding our house. Nestled between two big bushes, you also could find a rhubarb perennial. Of course rhubarb is meant for baking, and its flavour was much too tart for my “young” taste buds to eat. Lucky for me, I had a sweet tooth, so I’d dip the end in sugar to counteract the sourness. As I’ve grown older, I’ve learned that dipping rhubarb in sugar isn’t exactly healthy or something that I truly enjoy as a snack. Even though I might not eat it fresh these days, I do like to have it in the form of a sauce, jam or pie. Want to know more about Rhubarb? Continue reading and you’ll be surprised to find some interesting facts, and a yummy dessert. Rhubarb has many nutritional benefits! ♥ Molly

‘Promises and Pie-Crusts are meant to be broken.” – Jonathan Swift

Fun Facts about Rhubarb

• Rhubarb belongs to the buckwheat family so it is in fact a vegetable, not a fruit. It starts out as green and matures into a deep ruby-red.
• This perennial plant grows thrives in moist soil.
• Rhubarb is originally from China and Tibet and has been used in medicine for thousands of years.
• The stalks of Rhubarb were first grown as edible vegetables in Italy during the seventeenth century.
• It’s nickname is “pie plant” since it is commonly baked into pies since it’s tart flavour is too strong for most to eat fresh.
• Wrapped in saran wrap, Rhubarb can keep for a week in the fridge after being cut.
• When cooked for twenty minutes, the cancer-protecting chemicals that rhubarb contains increase.
• The leaves of rhubarb are poisonous. Use this to your advantage to ward off flies and insects that attack your gardens. (Try making a spray by soaking the leaves in water for three weeks).

Fun Nutrition Facts about Rhubarb

• Rhubarb is rich in antioxidant polyphenols, which help prevent the development of cancerous cells.
• If you have a history of kidney stones or gout, watch out. Rhubarb contains oxalic acid in its stems, which prevents the body from absorbing the calcium and iron rhubarb naturally contains.
• The leaves of rhubarb are poisonous.
• Rhubarb is said to alleviate symptoms of acid-reflex.
• It is an excellent source of Vitamin K, Vitamin C, Manganese, Calcium and Potassium.

Raspberry Rhubarb Crisp 

Filling

• 2 cups of rhubarb, diced
• 2 cups raspberries, halved
• Juice of 1 orange (approximately 3 tbsp)

Topping

• ½ cup pitted dates (approximately 6 whole)
• ½ cup whole wheat flour
• ½ cup whole oats
• 2 tbsp. Plain Yogurt
• 1 tbsp. Maple Syrup (optional)
• 1 tsp. cinnamon
• ½ tsp. nutmeg
• ½ tsp. ginger

1. Preheat oven to 350°F.
2. In a 9inch by 9inch baking dish, layer the rhubarb and raspberries on the bottom of the dish, and drizzle with orange juice . Set aside. (Note: A smaller dish such as the one I used, makes for a deeper crisp which is equally good!)
3. In a food processor, pulse the dates into small pieces. Add in the remaining “topping” ingredients and process to combine. The mixture should stick together without being too moist or too dry.
4. Pour the topping onto the filling and bake in the oven for 40 minutes or until crisp.
5. Serve warm, alongside a glass of milk or ice cream.

Fresh Fortifying Summer Salad

I try my best to participate in “Meatless Mondays” and consume plant based protein sources on a weekly basis. While I do enjoy barbecued chicken or baked salmon, you’ll hardly ever find me consuming red meat. Growing up if I didn’t like the way something looked, I wouldn’t try it! Vegetables never turned me off, however pork, ham and red meat never made their way into my diet. Thankfully the blog world (Pinterest!) is full of healthy vegetarian and vegan recipes. Unfortunately for me, common ingredients in these sorts of meals are nuts. “Napa Almond”, “Coconut Cashew”, “Maple Walnut” are all appealing flavour combinations, but are also off limit due to my allergies. Angela, from Oh She Glows, (The first food blog I ever read) recently created a “Rad Rainbow Raw Pad Thai”. The second I saw it, I knew I had to try it, but after looking into the recipe I saw that there were a few small problems. Firstly, I don’t own a spiralizer. Secondly, red cabbage is one of the only vegetables that upsets my stomach. Thirdly, and most importantly, I can’t enjoy the salad dressing as it is a “Peanut Lime” sauce.  Lucky for me, I’m used to modifying recipes, so I decided that I would create my own version. While Angela considers hers to be a pad thai (the zucchini strings really do resemble noodles), I’d call mine a salad. Regardless, the recipe  is nutrient dense, extremely flavourful and very filling. Enjoy!  ♥ Molly

“Food is an important part of a balanced diet.” – Fran Lebowitz

Fresh Fortifying Summer Salad

Makes 6 generous cups

Salad

• 1 large zucchini
• 3 cups loose kale leaves, stems removed
• 2 large carrots, peeled
• 1.5 cups frozen endamame, thawed
• 1.5 cups chickpeas
• 3 green onions, chopped (or 1/4 cup red onion)
• 1 bell pepper, thinely sliced
• 4 tbsp. sesame seeds

Dressing

• 2 tbsp. soy sauce
• 1 tbsp. white wine vinegar
• 1 tbsp. lemon juice
• 1 tbsp. olive oil
• 1 garlic clove, minced
• 1 tsp. maple syrup (optional)

1. In a food processor, pulse kale leaves until coarsely chopped. Change the blade to grate, and grate in carrots. If you do not have a food processor, finely chop and grate the ingredients by hand. Transfer to a large serving bowl and set aside.
2. Using a mandolin, peeler or spiralizer, prepare the zucchini so that it is julienned. Transfer into the serving bowl, adding with it the endamame, chickpeas, onion and bell pepper.
3. In a small bowl, prepare the dressing by whisking all ingredients together. Pour over salad and toss to combine. Sprinkle with sesame seeds and serve.

Kindfood: Restaurant Review

July is all about firsts, so after visiting Kindfood, I decided I would write my first restaurant review. I mentioned my visit briefly in this week’s MIMM, but I didn’t quite capture how marvelous the outing was. I truly believe that hard work and great execution deserves praise, and Kindfood did just that, so it only made sense to let others know how much I enjoyed my meal.

Source

Chelsea is always talking about Kindfood on her blog and more often than not I am left drooling over the photos. When I saw her back in May at Whole Foods, we agreed that another lunch date was in need since we had more than one lunch worth of topics to discuss (It had been over a year since we last saw each other). Neither of us had to be convinced that Kindfood would be the place to meet up (the bigger issue was finding time). After looking on the website, I saw that Kindfood is Canada’s first, and Award-Winning, 100% Gluten-free Vegan Restaurant featuring local and organic plant based cuisine created with deliciously vibrant flavours that are nourishing, healthy and revitalizing (taken from the website). With a statement as bold as the preceding, I obviously went in with high expectations. Thankfully, it didn’t disappoint.

The Food

What I ate: The Happy Buddha Bowl which was a bed of organic brown rice topped with grilled sweet potato, diced red onion, chopped tomato, cilantro and avocado. Mixed in for flavour was a combination of dried herbs, olive oil and tamari. It comes with sunflower seeds and raw almonds, but I omitted them due to my allergies and supplemented in tofu for protein instead. The only thing I might have added to my meal was a sauce of some sort. I don’t eat rice that often, so this request is more to do with texture than taste, but I did find that the rice needed something to make it a bit less dry. Maybe a spoonful of hummus?

Even though I had scanned the online menu before visiting Kindfood, I still had trouble deciding what I wanted to eat. The menu offers a great selection ranging from burgers to salads and everything in between. It is very detailed and informs you of all the ingredients in each dish, which I found particularly helpful for my allergies. They also have a juice bar, and sell pre made beverages such as beer and Kombucha. Other things that interested me on the menu included the Beauty Salad as it featured an orange & umeboshi vinaigrette, the Sprout Sandwich because the combination of hummus and cilantro pesto sounds very appealing, the QuinWOW bowl as it includes a sauce of  miso gravy which is something I’ve never tried, Kelly’s Tempeh Burger because I hardly ever cook tempeh on my own, and of course the Salted Caramal Cheese cake because I can never resist a sweet and salty dessert, not to mention it’s vegan!

Service

Good customer service is all about bringing customers back, and I would not only return, but also recommend this restaurant to friends and family. I found everyone to be so informative, friendly and outgoing. They were able to guarantee no cross contamination occurred with nuts, and they accommodated my addition of tofu, even though it isn’t on the menu (Thanks Chelsea for letting me know). My meal was delivered after only a few minutes of waiting, despite the restaurant being quite busy. The food was warm, had good presentation and was served by a waiter who possessed knowledge about my meal and polite manners. A meal might be delicious but if the customer service isn’t at least adequate, I won’t return to the restaurant. Kindfood received 100% and I repeated told Chelsea how kind (no pun intended) the staff was.

Value

My meal was $12.00 before adding the tofu and tax. For the quality and care put into my dish, I actually would have expected to pay more. The ingredients tasted fresh. While I managed to consume the entire bowl, it was definitely a generous portion. On a typical day, I would have probably been over-satisfied after having half so if you divide the cost by two meals, it’s extremely reasonable. Did I mention it was organic? This is a quote I found on the menu: “Organic may cost a little more… but we think you’re worth it.”

Atmosphere

In one word, the atmosphere is fun, but to be quite honest it’s hard to describe the atmosphere of the restaurant in depth, as I was more concentrated on my food and my get-together. I’d say it’s a location to go on a first date, or with family. It’s fairly casual as you seat yourself and get your own water. From what I saw, it was common for people to share two dishes so you can imagine the atmosphere is fairly relaxed (Fine dining often doesn’t involve passing plates around). Some tables are lower to the ground and some are higher up, so some tables offer stools or chairs and others offer a bench across the wall (I think!). It’s very cozy and very clean but you also have the option to sit on the patio! The walls are painted orange, the artwork is minimal, the menu is hand-written on a chalkboard and overall the restaurant is extremely welcoming. The meals were served in appropriate (wooden bowls), clean (no scratches from previous uses) dish ware that I actually owned (the plates, I am hoping to buy the bowls).  You could dress this restaurant up by wearing a summer skirt and wedges, or you could show up in jean shorts and flip flops.

What would I change? Probably nothing!  It’s situated downtown Burlington right by the lake which is a great area to go shopping in. After our meal Chelsea and I had a bit of time before she started work and I left to go home, so we walked off our meals. Parking is affordable, window glancing is optional and there is always the water to walk beside. Did I mention Kelly’s Bake Shoppe is owned by the same family? Apparently the baked goods were so popular from within Kindfood, there was a high demand for a separate bakery. Just recently Kelly opened up her shop less than a block away. I was too full to fit any more food inside so I bought four to take home. I’ll definitely do a review on the bakery in the near future (after I’ve tested a few more varieties of course) but they were excellent are a great for individuals who can’t stomach gluten!

Want to know more? Check out the website for Kindfood or Kelly’s Bake Shoppe! I just found out Kelly even has her own blog!What is one of your favourite restaurant? Do you prefer fine dining, cafés or even food trucks? Do you typically eat at a restaurant chain, or a local family-operated restaurant? ♥ Molly

“We all eat and it would be a sad waste of opportunity to eat badly.” – Anna Thomas

Fourth of July Celebration Snacks

Happy Fourth of July! Provided I can do math (2013 minus 1776), 237 years ago today, the United States declared independence from the Kingdom of Great Britain. While I haven’t visited every state, I have enjoyed visiting New York (NYC and Buffalo) on multiple occasions, California (L.A and SanFrancisco), Maine (Freeport) and Florida (Orlando). I am also going to be exploring South Carolina later this summer! I am headed to Myrtle Beach with a friend and her family, any good recommendations?

(Throwback Thursday to NYC 2010, Overlooking Central Park and The Busyness of Time Square)

Since I am Canadian and celebrated July 1^st earlier this week, I’ve have already had my fair share of themed attire, BBQs and of course fireworks. This being said, I don’t think I can ever get sick of “party food”.

Summertime gatherings tend to be filled with beverages and munchies, so in hopes of keeping my snacks on the healthier side, I came up with a new recipe. I absolutely love Guacamole, but Avocados can add up in price. To cut costs and please my dad’s taste buds (can you believe he doesn’t like Avocados?) I decided to substitute in green peas.

Green Pea Guacamole

Makes approximately 2 cups

• 3 cups frozen green peas, completely thawed
• ½ cup Vidalia or green onion, chopped
• ½ cup fresh cilantro, chopped
• 2 garlic gloves, sliced
• 1 tsp. lime zest
• 3 tbsp. lime juice (Approximately 1 limes)
• 1 tbsp. extra virgin olive oil
• 1 tsp. cumin
• ¼ tsp. cayenne pepper

1. Set aside 1 tbsp. fresh cilantro for garnish
2. Place all ingredients into a food processor, and pulse until smooth or desired consistency. Approximately 3 minutes.
3. Refrigerate for half an hour, allowing flavors to blend.
4. Serve alongside crackers, nacho chips, or crunchy crudités such as snap peas, carrots or cucumber. Garnish with remaining cilantro, a slice or lime or extra cayenne pepper.

Disclaimer: While this dip is rich in flavor, it isn’t quite as creamy as your typical guacamole since it contains very little healthy fat. One “switch up” you might want to make, is cutting down on the peas by 1/2 cup, and adding in 1 avocado that is peeled, pitted and chopped. Also, you can hardly taste the cilantro so don’t despair if it isn’t your favourite flavour. My sister doesn’t like cilantro but agreed it was needed in this recipe.

(Sorry about that piece of cilantro on my mini latte bowl, it kind of ruins the picture. I don’t know how I didn’t notice it when taking the photos! And yes, I have two sizes of the same coloured bowl. I didn’t eat it ALL in one helping – I only came close!)

It’s affordable, it’s easy (especially since you don’t have to finely chop the ingredients before pulsing them) it’s tasty and it’s healthy! I hope you enjoy it as much as my family did. I decided to mix in some red onion and tomato after it had been pureed, to add a bit more texture. They were great additions, as I am in love with onions of any kind. Maybe this recipe can be something you bring to a future gathering when you are asked to bring an appetizer?? I know I wouldn’t hesitate to bring it to a girls night!

Happy Independence Day Americans! Did you notice I omitted the “u” in flavour out of respect for your spelling? ♥ Molly

“This nation will remain the land of the free only so long as it is the home of the brave.”  – Elmer Davis

Whole Foods Trips

To be truthful, as much as I love Whole Foods, I can’t afford to shop there exclusively. If money was unlimited, I would buy only organic and local foods, but let’s get real, I am a student and supporting local farmers isn’t always possible. I wish I had brought my camera on this last trip (All my photos were taken using my iPhone) so that I could have captured the crispness of the fresh fruits, and quality in each of their home products. Typically before heading to grocery stores, I look at flyers to find what is on sale and where it can be found. Some places, for example the Loblaws Superstore, allow me to price match, so I do make the most of deals. As much as I love sales, I don’t limit my shopping to discounts or else I would lack a lot of nutrients in my diet. I am by no means an extreme couponer. One day I hope Trader Joe’s makes its way to Canada, since I have been once before in California, and absolutely fell in love.

Source: Oakville Whole Foods

Don’t get me wrong, Whole foods is a great grocery store that offers so many interesting products. It’s excellent for buying supplements or finding “health products” that aren’t accessible at large grocery chains. I love that they place “featured” products at the end of each aisle, usually with a sample accompanying the display. They offer freshly squeezed juices, or “make your own” nut butters, which is pretty cool. The Whole Foods in Oakville also has a large assortment of meats and fish at reasonable prices.

I could probably spend an entire day looking at their fruit bar, olive selection, hot foods and cold salad bar. I don’t let my nut allergies stop me from my occasional meals there, as their chefs are great at assuring no cross-contamination of ingredients happens in their kitchen. My only concern is individuals mixing up spoons, so I never grab items that are situated directly beside a recipe that contains peanuts, pecans, walnuts or sunflower seeds. While I don’t typically eat almonds, I find I am growing out of this allergy, because when touching them, I don’t react. Their combinations often inspire my own creations, as they list all the ingredients in each blend. Sometimes I wish they used less sauces when cooking certain items, but for the most part their choices suit my taste palette. Artichoke, Tempeh and Falafel are three of my favourites, as I never seem to cook those items on my own. This week, I went to Whole Foods for dinner with Joyce and Chelsea. I had snacked before hand (whoops) so I wasn’t overly hungry, but my meal still managed to add up in price! I got plain endamame, roasted beets, tomato/onion/basil/cucumber salad, tofu, radishes, kale salad in apple cider vinegar, black beans/corn/onion/red pepper salad, steamed broccoli, sliced mushroom, roasted yam, and two sautéed garlic cloves. My selection had enough flavour that I didn’t top it with any dressing or spices.

Do you ever feel like grocery stores are great at “grabbing” your money? I always go with a few items on my list, and manage to leave with way more than I intended to. It’s a bit overwhelming to see so many delicious foods. To make the most of my shopping trips, not only do I plan ahead with “Flyer hunting”, I stick to a few rules that I have picked up over the years. Here are my tips for effective shopping!

• Don’t go to the grocery store hungry! You’ll end up wanting to buy everything, including pre-packaged muffins or cookies that you are better off making from scratch.
• Shop the perimeter of the grocery store. That is where the freshest foods can typically be found (meat, dairy, fruits, vegetables, breads). The inside aisles are where junk food is often hidden.
• Try to purchase fruits and vegetables that are in seasons as they’ll be tastier and more affordable! You can always freeze the extras for later.
• Convenience isn’t everything. Switch to whole oats instead of instant.
• If you have trouble with serving sizes, buy pre-portioned packages. While it is more expensive, you’ll save money by eating less. Don’t hesitate to buy full-fat products, just make sure you have a smaller quantity.
• Buy the basics and stick to the four food groups.
• Don’t purchase foods that have unpronounceable ingredients. The less ingredients, the better. 100% fruit juices, 100% whole grain and foods with less additives tend to be better for you.
• Choose the least processed foods that are made from whole grain, have less sugar and offer more fiber.
• “Fat Free” or “Sugar Free” can be deceiving. Food companies know how to fool their customers. Just because it is ____ free does not mean it is healthier. GMO free, additive free, hormone free however, are usually great things to look for.
• When possible, make your own soups to save yourself the sodium.
• To save money, try and eat vegetarian protein sources (legumes, beans) several times a week.
• Pick a rainbow of fruits and vegetables as the colours represent different vitamins and minerals.
• What you buy is what you’ll have to eat. Choose foods that you genuinely like, not just those that are on sale.
• Whenever possible, choose foods without added salt. Salt is often added for flavour in packaged items. Get unsalted butter, so that you can control how much you want to add when baking or cooking.
• Try having tuna or fruit packed in water, instead of oil, broth or juice. Choose frozen vegetables without sauce and frozen fruit without added sugar. This will allow you to have more flexibility when adding dressings, because you can add fresh salt, sauce or sugar without worrying about the pre-existing dressing.
• Keep staples on hand. Oils, Nut butters, Canned Vegetables, Lentils, Beans, Quinoa, Couscous, Oats, Vinegars can be kept in the pantry for prolonged periods.

What are your favourite grocery stores and why? Have you developed good shopping techniques? Some grocery stores now offer clothing or and house products. Do you enjoy looking in the home sections or does it distract you from the purpose of your trip? I love grocery shopping with my dad as it’s one of our weekly bonding activities. We bring reusable bags (At some grocery stores you save money, plus it is environmentally friendly) and a cooler bag so that none of our foods get squished or go bad. ♥ Molly

“I can spend hours in a grocery store. I get so excited when I see food, I go crazy. I spend hours arranging my baskets so that everything fits in and nothing gets squashed.” – Cameron Diaz