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

Apples

We often hear the old wise tale that “An apple a day will keep the doctor away” but do any of us stop to think about why this may or may not be true? 

Last weekend I returned home under some unfortunate circumstances but was delighted to have a fun opportunity presented my way. My Dad and I go apple picking at least once a year and welcomed the idea of my Mom, Caitlin, Aaron and Lottie joining us for a new tradition. We frequented “Willis Family Fruit Farm” which is in the outskirts of Oakville also know as Milton, Ontario! What I love about the farm is that it is family owned and those selling the apples are the same individuals that look after the apple trees throughout the year. It’s rewarding to show your appreciation for Ontario Farmers by supporting local produce. Ironically this week I was assigned to read a nutrition article that stated that individuals forget that food doesn’t just come from restaurants or supermarkets and instead comes from land and the sea. It’s so true that many of us pay little attention to our roots.

By no means is apple picking any cheaper (quite the contrary) than purchasing apples at the grocery store but it makes for a fun excursion that provides plenty of fresh air, fitness and photo taking opportunities. Lottie got to measure herself with their “How Tall This Fall” board and she was just over 2 feet tall. It generously measured me at 5’3”! Willis Family Fruit Farm is one of the few farms in my area that doesn’t have an entrance charge plus they let you try samples of apples so that you can find your preferences. It’s nice that they have such a selection of apples from Sparten to Jonagold, Wealthy to Empire and of course the common Golden and Red Delicious. Typically I am a Royal Gala girl but this year I found the Honeycrisp and Gingergold to be equally enjoyable. Of course had I had time to make applesauce or apple crisp, I would have chosen softer varieties such as Mutsu, Macoun and McIntosh.

So could an apple a day really keep the doctor away? I had a pretty bad cold last week and after eating 10 small apples in one week I am feeling better, but I don’t think that is enough proof to have the saying verified. What I can tell you is that apples are low in calories, free of fat, sodium and cholesterol and are an excellent source of fibre. Apples are packed with tons of vitamins and minerals such as Vitamin A, Riboflavin (Vitamin B2), Vitamin B6, Thiamine (Vitamin B1), Folate, Vitamin K, Niacin and Vitamin C. Many of these nutrients are found in the peel of an apple. Apples also contain Potassium, Calcium, Phosphorus, Magnesium and even trace amounts of Iron. As well, apples are high in antioxidants (phytochemicals) which makes them effective in fighting various diseases. Antioxidants strengthen the body’s ability to shield off free radicals that are side products of chemical reactions within your body. These free radicals are what are known to trigger various illnesses. 

There have been so many studies done to…

• Prove that chewing an apple reduces tooth decay because it stimulates the production of saliva in one’s mouth which wards off bacteria
• Link the consumption of apple juice with a lowered risk of developing Alzheimer’s since apple juice fight the effects of aging (study involving mice)
• Correlate the antioxidants found in apples with an added protection against Parkinson’s
• Show that the flavanols in apples can reduce one’s risk of developing pancreatic cancer and that the apple peel helps with anti-growth activities against cancer cells in the liver, colon and breast.
• Study whether women who eat at least one apple a day are less likely to develop type 2 diabetes
• Assess how the phenolic compound found in apple skin prevents the cholesterol that gets into your system from solidifying on your artery walls

So many people fear apples because like most fruit, they contain a high amount sugar. However these sugars are natural and paired with the high-fibre content of apples, the sugar is released into the bloodstream slower which helps to keep blood sugar levels steady.

Apples have always been my favourite year round fruit. I’ll never forget how my grade 1 teacher could twist an apple in half using only the strength in her hands and arms! In my opinion apples are great snacks and I enjoy eating them whole or sliced, heated with cinnamon, baked into a pie or cooked into oatmeal. I typically choose apples that look firm, are well coloured and have a smooth skin free of bruises. Apples have a long expiration period so they store well either in the fridge or in a fruit bowl on the counter for up to 90 or so days. The only unappealing part about apples is when their inside is exposed to air since it oxidizes to a brown colour. One tip is to dip cut apples into 1 part lemon juice, 2 parts water! Apparently orange and apple juice works just as well if you don’t like the taste of lemons.

All round Apples are a fun food.  Does anyone else feel obligated to eat an Apple as they play the  game Apples to Apples? Easy to pick and even easier to eat, apples are nutritious and delicious. It’s been a while since I posted, let alone posted about healthy eating so I’m happy to be back with a fresh fall fruit. William Family Fruit Farm also sells pumpkins so I hope to visit the patch later in September. Fall definitely has its perks! What is your favourite apple variety? Do you enjoy the skin of an apple or do you peel it away? Do you believe in old wise tales? ♥ Molly

Fun Fact: The apple tree originated in Central Asia and today China is the leading producer of apples.

WIAW: The Benefits of Eating Tomatoes

It’s Wednesday, which in the blog world thanks to Jenn, means that I should probably be sharing my weekly eats. Unfortunately my meals haven’t been very exciting lately (lots of smoothies, a few chicken burgers, tons of salads, the inevitable ice cream) and those that are post worthy have been devoured faster than my camera’s shutter speed.

One recent addition into my diet has been tomatoes. Last week my dad made pasta with a pesto sauce. I wasn’t too excited as pasta isn’t my favourite dish but what intrigued me to try some were the grilled shrimp and tomatoes. Rather than adding in carrots or red peppers, he broiled tomatoes for garnishing. They were so good, which looking back makes total sense given tomatoes are in season here in Ontario. Ever since that meal, I’ve been adding tomatoes into sandwiches and salads. I’m even considering blending them into a fruit or mixing them into my baking. Botanically because of their seeds, they are considered to be fruits and its common to bake with fruit so why not? This being said they belong to the night-shade family along with sweet peppers and potatoes so maybe they are vegetables? I’m not too sure, that debate confuses me.

As a kid, tomatoes were much too gooey and messy for my liking. It wasn’t until I tried chilled gazpacho soup from Prêt-A-Manger during a trip to NYC, that I acquired a love for their flavour. Naturally when I hear the word Tomato I think of the song “You say ‘Tomato’, I say ‘Tomato’…” or, alternatively I wonder why there is an E tacked on to the plural version. Of course the foodie in me thinks about all of the benefits tomatoes have to offer.

• Tomatoes are good sources of lycopene, an anxtioxidant that protects against some cancers, in particular prostate and cervical.
• Red tomatoes contain up to four times as much beta carotene as green, but ripe and unripe tomatoes are otherwise nutritionally similar.
• The beta-carotene helps protect skin against sun damage and the lyocepene makes skin less sensitive to UV light which prevents wrinkles and fine lines.
• A useful source of vitamins A and C, folate and potassium. They are also low in sodium and one serving provides you with 2 grams of fiber.
• Tomatoes provide small amounts of thiamin, niacin, vitamin B6, magnesium, phosphorus and copper.
• The vitamin K and calcium in tomatoes help to strengthen and repair bones. Lycopene also has been shown to improve bone mass.
• Tomatoes are rich in chromium which contributes to keeping your blood sugar in balance.
• Recent studies show that eating the seeds of tomatoes minimizes your likelihood of developing kidney stones or gallstones.
• Tomatoes are high in bioflavonoids and carotenoids which are known anti-inflammatory agents and can reduce pain.

The only down side to tomatoes is that raw or cooked, they may cause indigestion and heartburn due to an unidentified substance that can prompt acid reflux. As well, tomatoes contain a toxic substance called solanine, which can trigger a headache in sensitive individuals. They’ve also linked tomatoes to setting off allergies, so even if you can eat ketchup, it is possible that in the raw form, tomatoes may prompt an anaphylactic reaction. This is caused by the lycopene within the seeds. Of course reactions are rarely heard of and chances are if you have been eating tomatoes your entire life without indigestion, headaches or allergies, you’ll be fine. Recently I’ve been enjoying them …

• Sliced: On turkey and avocado sandwiches
• Diced: Mixed into quinoa and couscous salads
• Chopped: Quartered into a Greek salad or cubed into a watermelon salad
• Tossed: With bocconcini cheese, oregeno, parsley and balsamic vinegar
• Baked: Coated with Olive Oil (Optional: Salt and Pepper) and baked at 400°F for 10- 15 minutes, (Flip halfway through)
• Fresh: Picked off of my neighbour’s tomato tree (I’m taking care of it since they are on vacation)

You might also enjoy drinking tomato juice, scrambling tomatoes into eggs, cooking tomatoes into a marinara sauce, eating tomatoes whole like you would do an apple, stewing tomatoes into soup, or making fresh tomatoes into a salsa or bruschetta. What’s your favourite way to eat tomatoes? How do you pronounce the ending of the word? Do you consider tomatoes to be fruits or vegetables? ♥ Molly

Fun Fact: Did you know that Tomatoes were brought to Europe from Central America by the Spanish during the 16^th century? They were grown as decorative plants in northern Europe but weren’t eaten because people feared that poisons in the leaves might be present in the seeds as well!

A Healthy Cookie Recipe

Many of you have mentioned that you enjoy reading my nutrition posts but I just want to remind you that I am not a dietitian and my knowledge about vitamins and minerals isn’t as extended as I hope for it to become. While my diet works for me, I would never recommend for someone to copy my lifestyle as there is no scientific calculation behind what I eat or reason why it should or would work for someone else. One day I overindulge in ice cream and the following day my body compensates by craving vegetables. I might not be the best person to quote nutritional benefits but I do enjoy doing it and I am sure to research my facts before publishing posts. These pointers are written in my own words but are based on knowledge I have learned in school and through nutrition textbooks or cookbooks. So I hope nobody is bothered by the fact that I don’t have a title behind my name but am still going to continue blogging about food and it’s nutrition!

A lot of my recipes surmount as a way to use up expiring ingredients, cravings I have been having, or because I am lacking a particular nutrient in my diet. I bought an abundance of dates back when I was making No-Bake Energy Bites and I’d like to try to use them up before they harden. I’ve tried them in Smoothies as they are wonderful sweeteners, but in all honesty I figured I could better utilize their chewy texture. So I figured why not bake them into cookies because they are soft, moist and sweet. I don’t remember eating that many store-bought cookies as a child because my Mom baked often, but when we would have packaged cookies I really liked Fig Newtons. I suppose I had sophisticated taste buds in comparison to Rainbow Chips Ahoy because they are not only pricier, but also not as eye appealing. Sorry, I didn’t come up with a much more aesthetic or kid-friendly looking recipe but I can promise you they have some nutritional benefits. Not only does this recipe contain wheat bran which is a great source of dietary fiber since it is the outer layer husk of the grain, but more importantly it contains dates.

Did you know Dates contain…

• Vitamin A: While it is a small amount, Dates contain Vitamin A which can help facilitate vision. Vitamin A is also required in maintaining healthy mucus membranes and skin.
• Dietary Fiber: Dates contain both insoluble and soluble fiber which will help to keep the body feeling fuller and satiated longer. Fiber prevents LDL cholesterol absorption in the gut and can aid with constipation since it is a natural laxativs. Dates also contain Tannins which like Fiber, help to rid the colon of harmful toxins which can reduce the risk of developing an intestinal disorder or cancer.
• Simple Sugars: The simple sugars of dates are easily digested making them a fast source or energy.
• Antioxidant Flavanoids: Dates have many antixodiant flavonoids such as Beta-catotene, lutein and zea-xanthin that protect the bowel from free radicals and toxins. Eating dates has been linked to increased protection from colon, prostate, breast, lung, and pancreatic cancers amongst others.  Zea-xanthin also protects one’s eyes from age-related macular degeneration since it is a dietary cartenoid that is selectively absorbed into the retinal macula lutea (yellow spot within the eye).
• Iron: Dates are rich in iron which is used in the red blood cells and determines the oxygen-carrying capacity of the blood.
• Potassium: Consuming dates helps reduce blood pressure as potassium is an important component of cell and body fluids. For this reason Dates also contribute to controlling a healthy heart rate.
• Minerals: Dates contain manganese, copper, magnesium and calcium. Copper increases red blood cell production, Manganese is a co-factor in an antioxidant enzymatic processes, Magnesium is essential for healthy bone growth and Calcium is important for bone growth and strengthening. Calcium is also required for blood clotting, nerve impulse conduction and muscle contraction.
• Vitamin K: Dates are a great source of Vitamin K which serves as a blood coagulant that helps with bone metabolism
• Vitamin B- Complex: Found within Dates, B-complex vitamins metabolize carbohydrates, proteins and fats.

When consumed in moderation, Dates definitely make a healthy snack on their own. They’d be perfect for an energy boost mid-day and also contain many cancer-fighting and anti-aging nutrients . These cookies will definitely leave you satisfied because of their fiber content, but don’t lack on flavour because of the filling. I hope you enjoy. ♥ Molly

“To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp of wisdom, and keep our mind strong and clear. Water surrounds the lotus flower, but does not wet its petals.”  – Buddha

Date Newtons

Filling

• 1 ½ cups dates, pitted
• ¼ cup orange juice (½  orange)
• ½ tsp ginger, grated

Dough

• 1.5 cups oats, ground in a blender
• ¾ cup whole wheat flour
• ¾ cup wheat bran
• 1 tsp baking powder
• 2 tsp cinnamon
• 1 tbsp vanilla
• 1 tbsp water
• ½ cup unsweetened apple sauce
• 2 tbsp maple syrup

1. Preheat oven to 350 °F and line a cookie sheet with parchment paper.
2. Prepare the filling by blending together dates, orange juice and ginger in a food processor on high until combined and smooth, approximately 2 minutes.
3. Grind the oats into a fine powder using a blender or food processor. Pour into a mixing bowl adding with it, whole wheat flour, wheat bran, baking powder and cinnamon.
4. On low speed, beat together dry ingredients while gradually adding in vanilla extract, water, applesauce and maple syrup. A thick, dough like consistency should form.
5. On a piece of wax or parchment paper, roll out dough into a rectangle.
6. Spoon filling into the centre of your rolled out leaving at least 2 inches on the top and bottom, and ½ inch on each end.
7. Using the parchment, fold the top segment of the dough over the top of the filling. Peel back parchment paper to lay flat on the surface of your workspace.
8. Using the parchment fold the bottom segment of the dough so that it overlaps with the top segment of dough. Fold in both ends.
9. Slice into ½ inch cookies and transfer onto baking pan leave space as the cookies expand slightly.
10. Bake for 14 minutes or until golden brown. Serve with a chilled glass of milk.

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.

Zucchini Spice Loaf

Many summers back we hired a landscaping company to design our front gardens and cover our porch with flagstone. It was a family based business, and we really got to know the workers, as they were all extremely outgoing. My mom always provides construction workers with coffee, Gatorade, granola bars and muffins and this situation was no different. The father, an older fellow, was so appreciative of the beverages and food that he brought us a ginormous zucchini from his garden along with other home grown vegetables. I was able to make three loaves of bread just from that one zucchini. To this day, no zucchini has compared in taste or size. They always say small to medium sized zucchinis are the most firm and flavourful, so his went against all norms!

To be honest our gardens look completely different now , as my parents both have quite the green thumbs, but my zucchini recipe has stayed the same. Despite wanting to add in hints of orange or chocolate as complimenting ingredients to the spices, I never want to tamper with the recipe since it is extremely moist and flavourful. I don’t make it that often, but when I do, no crumb goes uneaten. I hope you enjoy it as much as my family does. Have you ever tried chocolate zucchini loaf? What about orange spice? Do you prefer zucchini or banana loaf? ♥ Molly

Fun Fact About Zucchini: The world’s largest zucchini on record was 69.5 inches long, and weighed 65 lbs grown by Bernard Lavery of Plymouth Devon, UK.

Zucchini Spice Loaf

Makes One 8×4 Loaf, 8-10 thick slices

• 2 cups whole wheat flour
• 1 tbsp baking powder
• 2 tsp cinnamon
• 1 tsp nutmeg
• ½ cup packed brown sugar
• ¼ cup vegetable oil
• 1 tbsp vanilla
• ½ cup milk
• ¼ cup unsweetened applesauce
• 1 egg
• 2 cups grated, unpeeled, zucchini

1. Preheat over to 350°F and line a 8×4 pan with parchment paper (or grease).
2. Sift  flour, baking powder, cinnamon and nutmeg into a small bowl.
3. In a separate bowl, beat together brown sugar and oil until creamed. Beat in vanilla, milk, applesauce and egg. Reduce speed to low and add in sifted dry ingredients beating until smooth. Stir in zucchini just until combined.
4. Pour mixture into loaf pan and bake for 55 minutes or until a toothpick inserted into the centre comes out clean. The exterior of the loaf should turn golden brown. If the top is getting very dark, cover with tinfoil for protection and continue baking.
5. Let cool, remove bread from pan, and serve with a side of fruit, alongside tea or with a coconut oil or butter as a spread.

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.