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: The W’s of my Week

I’ve always wanted to participate in “What I ate Wednesday” (WIAW) and what better way to summarize my week of eating out (birthday celebrations) than through Jenn’s great link-up. I really enjoy reading WIAW posts because they teach me about great restaurants, new recipes and favourite products of fellow bloggers. I love that Jenn reinforces how WIAW posts aren’t meant to be judged or compared to. Everyone is different in their eating habits, patterns, likes and dislikes and these posts should never leave someone feeling guilty about what they ate or better yet, didn’t eat. Sure my last week of meals might not have been extremely balanced or nutritious, but they were delicious none the less. The reality is our bodies can compensate to handle a temporary change in our diet and I am learning that it’s okay to skip salads and overdo dessert from time to time.

I figured I’d add to the “W’s” in WIAW through “Who (The People), What (The Food), Where (The Restaurant), When (Last week) and Why (We all need to eat)”.

The Restaurant: Fresh, Toronto

The Food: The Holiday Wrap which was a whole wheat tortilla filled with avocado, marinated tofu cubes, garlic mayo, grated carrot, jicama, tomato, lettuce, cucumber, red onion & alfalfa sprouts. It came with a side of marinate kale slaw and we ordered sweet potato fries to share. It was extremely filling and I only managed to eat half since I was saving room for dessert.

The People: I enjoyed Megan’s company while dining at Fresh. We were staying at her apartment in Toronto since she is a student at UofT which is right down the street from from Fresh, a restaurant we’ve both been dying to try. We followed our meal off with frozen yogurt from Menchies (I got blueberry cheesecake, lemon cake and birthday cake) and later snacked on some fruit and candy while watching Glee.

The Restaurant: Pumpernickels, Toronto

The Food: There were so many delicious sandwich and wrap combinations to choose from, but I ended up ordering a medium salad instead. They let me choose as many different blends as I wanted so I ended topping a bed of romaine with lentil salad, chickpea salad, black bean corn salad and pickled beets.

The Company: In March I met Alex at “Unleash the Noise” which was the first ever youth-led Mental Health summit. The experience was life changing and left me with everlasting friendships. Alex goes to school in Kingston so I haven’t been able to see her since, but she was employed for the summer with the same project. I stopped in to say hello and Alex and I used this opportunity to catch up over lunch.

The Restaurant: The Cheesecake Factory, Buffalo, New York

The Food: I started my meal off with a coffee as I hadn’t consumed any caffeine yet that day. Our waiter also brought us some freshly baked pumpernickel bread that really hit the spot. I ordered Ahi Tartare, which was avocado layered raw tuna and ginger, seasoned with soy-ginger sesame sauce. It came with pita crisps for dipping. I also shared the Fresh Strawberry Cheesecake with my mom. Emma got the Margherita Fresh Baked Flatbreads, my Mom got the Shrimp Summer Rolls and my Dad got the Chicken Lettuce Wrap Tacos. My mom and I shared the Fresh Strawberry Cheesecake where as Emma and my dad went for a chocolate based variation.

The Company: My family and I traveled to Walden Galleria for some shopping, the day of my birthday. We usually just grab a quick bite to eat so that we can maximize our shopping time, but the Cheesecake Factory didn’t look busy so we chose to have a sit down meal instead. I went in without the intention of having cheesecake but after seeing the pastry case I decided on having a light lunch to save room for dessert.

The Restaurant: The Keg, Oakville

The Food: I hadn’t been to the Keg in ages so I let my friends choose our appetizers since they are more familiar with the menu. We ended up getting Lobster Gratiné which was oven-baked lobster with garlic, herbs and melted Monterey Jack and Cheddar cheese, Sante Fe Chicken Dip which was a mixture of smoked chicken, cheeses, chilies, black beans and bell peppers and served with tortilla crisps and Calamari that was lightly fried, with red peppers, jalapenos. I really enjoyed my Bellini as it masked the taste of alcohol and our waitress surprised me with free dessert! She knew about my allergies and brought me Crème brûlée.

The Company: Caitlin and Elyse, two friends from elementary school, treated me to dinner at the Keg. Despite us being separated in High School and University, we’ve managed to stay extremely close. We opted for appetizers to share rather than one big meal, which allowed us to try more menu items. The food was great but their company was what made the experience so enjoyable. A girl’s night was exactly what I needed.

So while this isn’t a typical WIAW recap, I hope you enjoyed seeing some of the highlight meals and snacks thaT I munched on this past week. What do you prefer, cooking for yourself or dining out? Do you enjoy chain restaurants or local cafes? What was your favourite meal from this past week? ♥ Molly

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

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 

“Jam” Packed Wednesday

On Wednesday, I had a “jam” packed day (Pun intended). After we finished picking strawberries, I was dropped off at the pool. Normally I have a swimming buddy, but my lack of company actually made me a bit more productive since I had nobody to chat with during breaks. I ended up swimming 4km, which is the furthest I have swum since starting to track my lengths. It was also in record time, 1 hour and 10 minutes. I probably could have done it faster, but I did take a couple of water breaks. Also, I targeted my arms and legs, doing flutter board kicks (Which I am terribly slow at) and swimming just with my arms. I chose to work on endurance rather than speed, which is why I did not swim continuously in a freestyle motion.

When I got home, my sister, mom and I made jam. Not only did we have a ton of strawberries to use up (fresh local strawberries don’t keep very well), but we wanted to give some jam to friends as housewarming gifts. We all agreed that they’d be cute wedding favours as well. Emma printed off some cute labels that really helped to make the jars presentable. The recipe called for 8 cups mashed, 3 cups sugar and 2 pectin crystal envelopes. We got a little bit carried away, and ended up slicing a few too many strawberries. Thankfully I had been craving something sweet, so I decided to use the extra in a strawberry sauce. Has anyone read “If you Give a Moose a Muffin” or “If you give a Pig a Pancake”? My situation fell true to these childhood classics.  When you make strawberry sauce, you need to make something to go with it! Scones immediately came to mind, and since I had used lemon juice in the sauce, I opted to make a buttermilk lemon zest recipe, courtesy of Canadian Living (The only substitution I made was using 2 tbsp. of lemon zest instead of 1 tbsp.). With my luck I was missing a few essential ingredients, so I had to run out to grocery store. Finally, I returned home, with an hour and a half left before I had to meet up with some friends! Talk about “jam” packed! Check out my two Instagram video (First ones yet) that features me forming the dough and stirring the syrup! The scones were delicious and quite pretty. It is neat to cut them open as they feature speckles of yellow zest inside!

I quickly cleaned up my mess and headed off to Whole Foods where I was meeting two of my favourite people, Chelsea and Joyce! The three of us have been meaning to get together for quite some time, but our schedules are always conflicting. Eventhough we are only a half an hour drive apart, none of us meet up as often as we’d like. Of course, you can’t go to Whole Foods without being tempted by the hot and cold food bars, so we pre-arranged to have dinner there. While it isn’t cheap, there is no denying that it is tasty. I plan on posting about my Whole Foods trips tomorrow, but for today I’d just like to share my simple sweet strawberry sauce recipe! I hope you are able to enjoy it as a topping on pancakes, swirled into oatmeal, drizzled on ice cream or even sandwiched between these lemon scones! It is simply delicious (and slightly addicting). I could probably even eat it by the spoonful as a source of vitamin C (provided I omit the sugar). Did you know that 8-10 of these strawberries pack in 160% of your daily vitamin C needs? Yum! ♥ Molly

“Indulge, Life is Sweet” – Unknown

Sweet Strawberry Sauce

Makes 3.5 cups 

• 4 cups strawberries, hulled and sliced
• 1/4 cup water
• 2 tbsp. cornstarch
• 3 tbsp. fresh lemon juice
• 1 tbsp. fresh lemon zest
• 1/4 cup sugar (Optional)

1. In a small pot over medium heat, combine all ingredients.
2. Bring to a boil whisking gently.
3. Reduce heat to a simmer and cook until mixture thickens, about 8 minutes.
4. Serve plain or as a topping.

Strawberry Fields

There is nothing sweeter than picking strawberries on a warm summer morning. On the way home, the delightful aroma filled the car, bringing with it fond memories of childhood trips to the strawberry fields. My sister and mom decided that it was time for a summer adventure and the idea of picking fruit sounded tasty, affordable and fun! We woke up extra early to beat the heat, and have a fresh selection. Of course, you can’t just pick a few strawberries when you go, because it is far too much fun. We ended up leaving with two full baskets, plenty to be eaten fresh, baked into a pie, blended into smoothies, sliced on top of yogurt or turned into sauces and jams. ♥ Molly

“Happiness is not something ready made. It comes from your own actions.” – Dalai Lama

Happy Dad Day

I think the most original gift that my dad got today was from my sister Emma! She crocheted him a donut (And even bought him a real one) as he really enjoys this sweet treat (In particular Tim Horton’s Apple Fritters!). D is for Dad and D is also for Delicious Donuts. My dad is a dedicated, dependable, determined, daring and dapper man.

I hope that everyone is taking time today to acknowledge a person whom they view as a father figure. I feel so blessed to have such a wonderful, loving, supportive dad within my life. We have created so many memories together filled with laugher and happiness. He is the best grocery partner, sous-chef and dishwasher a little “cook” like me could ask for! My life would not be the same without you Daddy and I would not have grown to be the person that I am today! (Especially in terms of my abilities when it comes to card games and word jumbles!) You will always be the best daddy in my eyes. Congratulations as today was your first Father’s day as a “Papa”. I love you. xo. ♥ Molly

“My father gave me the greatest gift anyone could give another person, he believed in me.”- Jim Valvano

Peanut Butter and Jelly Sandwiches

Note: Before reading this, please realize that the opinions I mention are personal to me. We each are allowed our own viewpoints when it comes to reduced sugar, reduced fat or “diet” products. I am by no means telling you that your outlook is wrong, or even that my thoughts are correct.Words that are in brackets are stereotypical terms that which I am not necessarily in favour of. I had difficulty publishing this post as I worried about it’s controversy. The fact of the matter is, it was designed to spark ideas and get people reflecting on if their diets are meeting their personal needs and goals.

My parents used to tell me that when they were kids, PB&J sandwiches not only consisted of peanut butter, but also a layer of butter underneath. My initial reaction was “Eww, gross”. I still think that it is unnecessary to have that additional layer, but was their method of making this classic lunchtime meal wrong? Definitely not. In fact there are probably numerous individuals out there who continue to eat this version of a PB&J sandwich.

Breakfast club: The campaign for Kellogg’s All-Bran in 1933 promoted a healthy diet for weight loss

My Nana would be appalled if she knew I altered her recipes into “Black Bean Brownies” (Chocolate Brownies) and “Chickpea Burgers” (Ground Beef). She baked from the heart and believed in using as much butter, sugar, and white flour as she wished.

I truly believe that there is a fine (but present) line between disordered and clean eating. While some individuals are great at maintaining a balance of healthy replacements in their life, some fall off the bandwagon into yo-yo dieting.

Since when is eating “Splenda Enriched Yogurt” a substitute for “0.0% – 4.0% MF Yogurt”? Is drinking “Diet Soda” better for you than “Sugar Laden Cola” as some call it? The reality is, to me, low-calorie foods will never be as filling as “the real deal”.

Snack attack: Black and white magazine advert for Ryebisk slimming biscuits from around 1928 promised ‘a slim silhouette’

While simple substitutes such as applesauce/avocado for butter, whole grain flour instead of refined flour, skim in contrast to homogenized milk, agave nectar/stevia vs. sugar are okay (in my mind), is it necessary to deplete everything of it’s natural calories? Who said you can’t make a “Betty Crocker packaged cake mix” and eat it too? Not me!

While this is a touchy subject for many individuals, it is something that needs to be addressed. Don’t get me wrong, even I fall culprit of choosing aspartame flavoured substances from time to time. Trouble is, I instantly live in regret as I am left feeling unsatisfied and bloated as a result of ingesting chemicals that I can’t even pronounce. I wonder what society would be like today if low-calorie alternatives had not been made? Would we still be putting butter and peanut butter (Not powdered, 85% less fat PB2) on those tasty sandwiches? Probably… and that is perfectly fine. Back then, when diet products were not as readily available, people did not mind consuming higher caloric versions as they needed sustenance to perform daily tasks. Cars were not as common as they are today. It was okay to indulge in proper serving sizes of “unhealthy” treats because most individuals were active enough to stay fit. This could still be the case, but unfortunately variety amongst grocery shelves isn’t the only thing that has increased in quantities; portion sizes have too.

I am willing to bet that many individuals choose to eat higher volumes of imitation foods instead of proper serving sizes of the original product. Are calorie free foods empowering people to feel as though they can have more than the recommended amount of servings? Just because it is sugar, energy and fat free, is it okay to chug a litre of “Coca-cola zero”? Would you feed “Hollywood Bread” to a growing toddler?

Source

We all have our likes and dislikes and I agree that it is okay to disagree on taste buds and preferences. While I am not afraid to drink 2% milk, I honestly find skim milk more thirst quenching. Contrastingly, I am partial to regular ice cream opposed to the less fat alternatives. Would you choose to eat whole wheat pasta or Shirataki noodles? If you were offered a slice of toast or three rice cakes, which would you be more likely to pick? There is really no right or wrong answer.

By no means am I suggesting that you should give up healthy substitutions when baking or cooking. The point I am trying to make is that we shouldn’t be afraid to go back to our roots and eat the foods our grandparents consumed. No foods should be completely off limits, everything in moderation. Just because you aren’t “clean eating”, does not mean that you are not taking care of your body. It get our brains thinking when we turn an occasional dessert into an acceptable everyday snack, but it isn’t always necessary. ♥ Molly

“The only time to eat diet food is while you’re waiting for the steak to cook.” – Julia Childs

Note: If you are upset by anything that was mentioned in today’s post, don’t hesitate to leave a comment or e-mail me at thehappinessrecipe@hotmail.com I am always open to hearing new ideas and perspectives. 

Tropical Treats

As a nutrition student, I read cookbooks like an individual majoring in English would devour a Shakespeare play. While most of the time I search for inspiration through Pinterest and Blogs, I probably flip through a recipe book at least every other day. Call me addicted, but the terminology is fascinating.

When I am creating a recipe of my own though, I often seek guidance from my Nutrition textbook.

Pearson Textbook

One of my favourite bloggers and good friend is great at informing her readers about great sources of various nutrients. This year, Chelsea completed her undergraduate in Food and Nutrition and received a dietetic internship for the upcoming year. Whenever I am in need of a new place to eat, I always ask her since is great at discovering new restaurants and shares similar nut allergies as me! Often she will do a breakdown of a certain vitamin or mineral and this week it just happened to be Iron. Something I should be more conscious about consuming within my diet.

When assembling a meal, I don’t simply cater to my taste buds; I also try to incorporate nutrients that I know I need. My blood work consistently shows a lack of Iron and since I don’t eat red meat, I am conscious about choosing leafy greens, legumes, tofu and of course occasional heme sources such as mussels and shrimp. Chelsea mentioned that seeds and molasses are also great sources for iron, so I might just have to whip up a batch of cookies!

Similarly, I don’t often drink milk, so I choose calcium rich and vitamin D dense foods such as yogurt, fish and eggs (the yolk included). Recently I took up an interest in swimming and since then, I have found that I am getting muscle cramps during the night. This can be a sign of a potassium deficiency as potassium is responsible for balancing water and acid in blood and in body tissues. Potassium is a trace mineral, which means quantity wise, I don’t need as much as a macro mineral. This being said, someone over the age of 14 should be ingesting 4700mg of potassium each day (Canada’s Food Guide). Bananas are one of the best sources of potassium as are lima and white beans, potatoes (with skin), squash, dairy (yogurt and milk) and apricots (fresh or dried).

Today, when creating a healthy snack, I decided to incorporate both Potassium and Calcium. While this recipe isn’t exactly a source of iron, Vitamin C does enhance non-heme iron absorption when eaten at the same meal. Last week my sister and I made yummy orange creamsicles, but to be honest, they weren’t exactly nutritious. In hopes of maintaing their flavour but cutting back on the fat and sugar, I created a delicious yogurt variation. I call them “Better than Tropicana” because they remind me of a childhood favourite; Tropicana “Strawberry Banana Orange Juice”.

Better than Tropicana

Makes 6, 3oz Servings

• 1 cup of Orange Juice (Freshly squeezed or Organic).
• 1 cup Strawberry Yogurt (Greek or Regular, 0% or 2%)
• 1 banana (Fairly ripe)

1. Blend all ingredients together and pour into popsicle moulds. Let freeze overnight.

Note: If you wanted this to taste more like an Orange creamsicle, substitute vanilla yogurt instead of strawberry, and omit the banana. You could even add in some fresh orange zest, but beware it sinks to the end of the popsicle. To compensate for the missing banana ingredient, add an extra half a cup of vanilla yogurt. To pack in even more protein, you could add in 1 scoop of protein powder, decrease the amount of yogurt and increase the ratio of juice so that it isn’t too thick.

I think that the reason I enjoy making popsicles is because they aren’t messy (hello blender and spatula) and are very easy (only three ingredients). I am hoping to create Pomegranate Blueberry, Strawberry Basil, and Mocha flavoured popsicles in the near future. Making popsicles is similar to making a smoothie, only in solid form. The hardest part is definitely waiting for them to freeze and seeing them disappear quickly. You’ll be surprised at how filling they can actually be! ♥ Molly

Fun Fact: I fell in love with popsicles during the 2003 summer power outage. Everyone brought popsicles and ice cream out to the park since there was no electricity to keep the freezer cold!