Veg Menu For The Week

2013-04-05T06:16:00.000-06:00

The Dirty Dozen

Today, you hear the word Organic now, more than ever. It enters conversations when talking with friends and family, is a focus at the grocery store, in online advertising and in television ads. It was not along ago that Organic was for the wealthy and families feeding an average of 4 mouths would not spend the extra money for organic, but rather pay less for the conventional product sitting on the shelf beside it, the same product they have been buying their entire lives, and from eye view, they look exactly the same. In fact, people who bought ‘organic product’ were perceived to be crazy to spend more money on the same product. I remember the comments said around it. Boy, how times have changed!

Thank goodness for the internet and for advocates of natural healthy foods, that more and more information is available at our finger tips to help the public fully understand what it means to spend extra $$ on a product that says Organic. I am confident writing this that there is an exponential growth of people who now understand what it means when a product is labelled organic, no chemical pesticides or chemical fertilizers are used to grow the produce. Pesticides are chemicals sprayed on crops to kill insects, fungus and bacteria, but in this process, they are making humans very ill. For more information visit the following site:http://www.globalhealingcenter.com/natural-health/effects-of-pesticides/

Recently, I had a conversation with a friend, who asked me if I was aware of the ‘dirty dozen’. I had not, and she proceeded tell me that it is 12 food items that have the most pesticides on them and should always be purchased organic. Very intrigued, I was eager to do a bit of research to find out what was on the list. Sure enough, just typing the two words Dirty and Dozen into the Google search engine, pages upon pages of information came up on the ‘dirty dozen’. I highly recommend you do some more research on this.

So what are the Dirty Dozen?

Apples
Celery
Strawberries
Peaches
Spinach
Nectarines
Grapes (imported)
Sweet Bell Peppers
Potatoes
Blueberries
Lettuce
Kale

To my surprise, the products that I always buy ‘organic’ were not on the list, the products I thought that would have been on this list were Soy, Corn, Peanuts, but I was wrong. Although I will continue to buy the products that I already only buy Organic based on GMO factors, I will be adding the other staples onto my grocery list, under the Organic list: spinach, strawberries, bell peppers, potatoes and apples.

Check out this website for detailed information on why these 12 are listed on the dirty dozen list: http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#slide-1

Thanks for reading & happy cookin to all!

Lyndsay & Laurie

_____________________________________

What’s on the menu this week?

Rice Noodles with Peanut Sauce
Fiesta Salad
Grilled Portobello Mushroom Burgers
Bok Choy Stir-fry
Romaine, Tofu Salad & Sprouts
Brunch: TLT
Dessert: Fruit & Jam Parfait

Enjoy!

Lyndsay & Laurie

Contact us at lyndsay@vegmenufortheweek.com

Reduce Lung Inflammation Naturally

2013-02-02T07:26:00.002-07:00

Two weekends ago, I did a very good clean of the housing, pulling everything out of the closet to dust the shelves, corners, floors, cracks and crannies and also gave the cats a very good brushing outside. The problem with this picture is I am allergic to cats and dust (which I think we all allergic to dust particles on some level) so the combination of the two is a disaster for me. Normally I can just take an antihistamine, hot shower and I am back to normal but unfortunately this time I was not so lucky.

Starting immediately my lungs were so tight, I could barely grasp for air and very scratchy feeling. I took my antihistamine, put on the humidifier and went to bed.

I barely slept that night, with not able to get any oxygen, I was coughing repeatedly and quite honestly, I was afraid of my lung collapsing. I had never experienced this prior, so I thought it was due to a bit of the cat dander getting deep into my lungs, as I was up close brushing them.

So what followed this sleepless night, were 3 more, my cough was so deep and anything I was coughing up tasted like what I breathed in from my inhaler and also a bit like metal. Small chunks of bright green infection were coming up. But this still wasn’t enough for me to go to the doctor, I still thought there was no need, I wasn’t “sick”.

After a full week and weekend of the cough no improving, but getting worst, I finally took a trip to the clinic to speak to the doctor about the cough, to make sure that there was no infection setting in. I was starting to get worried about pneumonia.

He listened to me cough once and immediately said that I had lung inflammation and if I didn’t treat it immediately, I am at high risk for bronchitis. Yikes!

So what did he do? Gave me a prescription for penicillin BUT he actually told me to go home, and for the next 24 hrs drink as much chicken broth, garlic and ginger that I could and I should see the roughness of my cough lessen. I was so shocked and impressed that a medical doctor actually recommended natural remedies before medicine.

So I headed home. Stopping at the health food store and got a fresh juice, with carrot, heavy beat and heavy ginger with some garlic, didn't taste spectacular but I am a believer that short term pain – long term gain!

While sipping that I stopped in and grabbed some vegetarian pho from my local Vietnamese restaurant near my house, when you take out, they put the broth in a separate container, so it is perfect.

Came home, put the broth on a simmer and added some fresh minced ginger and garlic and when I say some, I mean heavy! The soup actually tasted just shy the garlic sauce you get at a Shwarma house with a bite to it from the ginger!

Sure enough, I slept a full night without interruption and the cough was still there, but I didn't sound like it was coming up from my belly button! I continued the broth this day with light on the garlic and ginger and continued with the fresh juice for a few days and naturally I was able to treat this inflammation without using medicine and no bronchitis to date!

Below is a list of foods that help with inflammation:

Flax Seed
Canola Oil (buy organic)
Pumpkin Seeds
Broccoli
Hemp Oil
Tart Cherries
Garlic
Onions
Ginger
Walnuts (soak them 8 hrs in purified water before eating)
Turmeric
Spinach

Five Spice Noodles

2013-01-12T19:45:00.000-07:00

Ingredients:

8 oz firm tofu, cubed
12 oz rice noodles
1” ginger, minced
2 garlic cloves, minced
1 1/2 tsp 5 spice powder
1/4 teaspoons chili paste
1 cup shelled edamame
3 cups onion broth
2-3 tbsp tamari/light soy
1-2 tsp toasted sesame oil
Generous bunch of cilantro

Prep: 15 Mins Cook: 15 Mins

Instructions:

1. Cook noodles as per package instructions

2. In non stick or seasoned skillet on medium-high, dry pan fry tofu, tossing until all sides are lightly browned, approximately 3 minutes

3. Add ginger, garlic, five spice, chili paste and edamame, toss in hot pan for an additional 2-3
minutes

4. Add broth, tamari and noodles, simmer for an additional 5 minutes

5. Served in bowls and drizzle with sesame oil and garnish with cilantro

Our 5 Favorite Soup Recipes - 2012

2013-01-12T15:15:00.000-07:00

Baby its cold outside...

After a long, cold trip home this evening from work, all I could think about was something very warm to run through my veins to heat me up. We are having a bit of a snow dump here in Calgary, Alberta, which is actually not normal for us to have so much snow that we have been getting over this winter season, so needless to say, we are like many other cities, that paralyze at the first flake of snow.

The roads back up for miles, the side walks go unplowed, and for the majority, so do the roads! buses are not able to pull up beside the side walks, so lanes are blocked - it is literally a nightmare. After spending at least an hour this evening waiting in this cold weather, I had many opportunities to think up a topic for a newsletter but I kept coming back to a warm stew or a hot bowl of soup, and some buttered bread to soak up the broth.

With this being the only thing on my mind, I thought it would be a good opportunity to share with you all a collection of our 5 favorite soups that will warm you right to your core, some may say... soups that are just good for the soul!

Enjoy!

Lentil & Kale Soup (Prep Time: 5 mins | Cook Time: 2 hours)

Ingredients:

2 tablespoons extra virgin olive oil
1 & 1/2 cup green lentils rinsed
1 cup green, black or red kale loosely chopped
8 cups vegetable stock (GF if needed)
1 large onion finely diced
2 jumbo carrots finely diced
2 large celery stalks finely diced
1/2 red bell pepper finely diced
4 sprigs of fresh thyme
1/2 teaspoon chili powder
2 bay leaves

Instructions:

Heat oil in stock pot on medium high heat
Sauté onions, kale, carrots and celery with chili powder and bay leaves for 3 minutes
Add lentils and sauté for another 3 minutes
Add stock, peppers and fresh thyme
Reduce heat to medium and simmer for 2 hours
We place a dollop of tofu sour cream for creaminess and flavor.

Miso Mushroom Broth with Bokchoy (Prep time: 5 mins | Cook Time: 15 mins)

Ingredients:

8 cups mushroom broth
3 tablespoons miso paste
200g (7 ounces) shitake mushrooms, thinly sliced
4 stocks bokchoy, 1/4” chop
4 green onions, 1/4” chop
225g (8 ounces) silken tofu, 1/4” dice
salt and pepper to taste

Instructions:

In stock pot, heat mushroom broth on medium heat and stir in miso paste
Add mushrooms to broth and bring to a slow simmer for 5 minutes
Add bokchoy and green onions, simmer for 5 minutes
Remove from heat, add tofu and season with salt and pepper

Quinoa & Vegetable Soup (Prep Time: 10 mins | Cook Time: 60 mins)

Ingredients:

8 cups vegetable stock
28oz can stewed tomatoes, hand crushed
1 med white onion, medium dice
2 large minced garlic cloves
1 cup chopped celery
1 cup thinly sliced carrots
1 cup thinly sliced green cabbage
1 cup uncooked quinoa
1 cup cauliflower florettes
1 small bunch thinly sliced green kale
salt and pepper to taste

Instructions:

In a large stock pot bring stock, onions, garlic, celery, carrots and quinoa to boil on high heat, reduce to medium heat and simmer for 30 minutes
Add remaining ingredients and simmer for another 30 minutes
Season with salt and pepper
We recommend adding crushed chili for a little zip!

Sweet Potato & Corn Chowder (Prep Time: 20 mins | Cook Time: 50 mins)

Ingredients:

2 tablespoon extra virgin olive oil
2 large carrots, small dice
2 celery stalks, small dice
1 medium onion, finely diced
2 ears of corn, kernels only
1 large sweet potato, small dice
1 large white potato, small dice
1 small red pepper, small dice
5 cups vegetable stock
1 tablespoon chili powder
1 teaspoon cumin
3 bay leaves
3 tablespoons flour
1 cup milk
1/4 green pepper, finely diced

Instructions:

Heat oil in soup pot on high, add onions, celery and carrots, cook for 2-3 minutes
Mix milk and flour, set aside
Add remaining ingredients 5 thru 12 and simmer for 35 minutes
Add soy rice mixture and simmer for an additional 10 minutes
Serve in bowls topped with green peppers

Curried Cauliflower & Potato Stew (Prep Time: 20 mins | Cook Time: 45 mins)

Ingredients:

1 large red onion, diced large
2 celery stalks, diced large
2 large carrots, diced large
2 large garlic cloves, minced
2 large potatoes, diced medium
1 cup chickpeas, cooked or canned
6 cups vegetable stock
2 cups coconut milk
3 large bay leaves
1/2 large head cauliflower, medium florettes
1 tablespoon curry powder
1 teaspoon cumin, ground
1 teaspoon turmeric
1 teaspoon coriander, ground
8 oz baby spinach
Salt and pepper to taste

Instructions:

Combine ingredients 1 through 9 in a large stock pot and bring to a boil on medium-high
Reduce to medium, add ingredients 10 thru 14 and continue to cook for remaining cook time, salt and pepper to your desire
Just before serving, stir in spinach
For added flavor, garnish with chopped cilantro

Happy Cookin!

Lyndsay & Laurie

Multi Grain Baguette with Avocado, Tomato and Cucumber

2013-01-05T10:21:00.002-07:00

Ingredients:

1 20” multigrain baguette, cut in 4 pieces, sliced in halves

4 tablespoons cream cheese

1 avocado (or 2), sliced

1 teaspoon extra virgin olive oil

1 small lime, juice of

1 beefsteak tomato, sliced

1 small red onion, sliced

1/2 English cucumber, thinly sliced

12 cilantro sprigs

Salt and pepper to taste

Instructions:

1. Toast baguette open faced under broiler or in toaster oven for 2-3 minutes or until desired colour

2. Spread 1/2 tablespoon of cream cheese on each side of the pieces of baguette

3. In small mixing bowl, drizzle avocado with extra virgin olive oil and lime juice and then season with salt and pepper

4. Layer tomatoes, cucumbers and onions, then top with avocado and cilantro

5. Close up sandwich and serve

For added nutrition, add your choice of sprouts; alfalfa, sunflower or pea shoots will compliment this sandwich.

All In One Breakfast!

2013-01-05T08:19:00.002-07:00

Prep Time: 5 Minutes Cook Time: 30 Minutes Serves: 4

Ingredients:

1 medium sized bag shredded potatoes

2 tablespoons extra virgin olive oil

2 garlic cloves diced

1/2 cup onion diced or shredded

1/2 cup mixed bell peppers chopped

4 button mushrooms

5 ounces veggie ground crumbled

6 whole eggs beaten

1/2 cup milk (we use almond)

Instructions:

Set oven to 350 degrees
In a large frying pan (preferably one that can transfer to the oven) place 1 tablespoon of olive oil on medium heat, add in garlic, cook 1 minute, add in onions
Let cook on medium heat for 3 minutes, add in shredded potatoes and cook on medium heat, for 5 minutes, add in last tablespoon of oil, cook another 5 minutes
Add salt and pepper to taste and any herb of your desire
Add mushrooms and bell peppers and cook for 5 minutes
Add the veggie ground to the dish
In a medium size bowl, whisk or beat eggs and milk until very light mixture - 1 minute or less
Add egg mixture to top of dish until all is covered
Let cook on medium heat for 3 minutes
Transfer to oven and let cook for 10 minutes in 350 degree oven
Turn oven to broil and broil on lower or medium rack for 3 minutes
Remove and is ready to serve (cutting it as a pizza has a nice touch)

Spinach or fresh basil leaves is a beautiful addition to dish ... oh and how can we forget- cheese!!

Broccoli & Spinach Soup

2013-01-05T07:30:00.001-07:00

Ingredients:

2 large broccoli crowns, chopped, included peeled stems

1 large sweet yellow onion, chopped

8 cups onion broth

2 cups raw spinach

4 tablespoons sour cream

1 whole grain baguette, sliced

Salt and pepper to taste

Instructions:

1. Steam broccoli and onions for 20-25 minutes, or until both vegetables are completely soft

2. In blender, puree broccoli, onions and raw spinach with 2-3 cups of broth as needed

3. Combine puree with remaining broth in stock pot and bring to a simmer

4. Season with salt and pepper

5. Serve in soup bowls with your favorite baguette and top with sour cream

Photograph taken with a dollop of tofu sour cream

No-Bake: Oreo Cookies & Peanut Butter Cup Dessert Dish

2013-01-05T07:19:00.001-07:00

Ingredients:

1 box Oreo cookies—crushed
2 tablespoons coconut oil
1 8 oz package cream cheese—softened
1/2 cup natural peanut butter
1 cup confectioners sugar
1 container low fat Nutri-whip (vegan) or whipped cream
15 peanut butter cups, chopped (or buy mini's or balls)
1 cup cold unsweetened almond milk
1 package instant chocolate pudding mix

Instructions:

1. With an electric mixer, beat all but 5 of the crushed oreo cookies and coconut oil, press evenly in a 9” glass baking dish to make a bottom crust

2. In a large bowl, beat the nutri-whip until it is light and fluffy, follow the package instructions—set aside

3. In a bowl, combine the peanut butter, cream cheese and confectioners sugar and beat with mixture until a consistent mixture is formed, - stir in 1/2 of the whipped topping—spread this evenly over the cookie crust

4. Sprinkle with the chopped peanut butter cups

5. In a separate large bowl, combine the pudding & cold milk and beat on low for 2 minutes, once a thick mixture, let sit for a couple minutes to set, stir in remaining nutri– whip mixture, and pour over the peanut butter cups

6. Top dish with remaining crumbled Oreo crumbs & place in fridge until ready to serve, dish should sit for at least 2-3 hours

Our sister made this dish over Christmas for us, and there was not a drop left, it is so delicious! I believe she saw it first on http://www.tasteofhome.com , however we made a few alterations to serve to our liking.

Foods For The Season

2012-12-09T13:21:00.003-07:00

Cannot believe it is December already! 2012 has been a very exciting and eventful year. We set off with the purpose to inspire vegetarians, border line vegetarians and carnivores to eat dishes without meat products and to learn and teach that meat-free cooking can be delicious, full of flavour and most importantly, not miss the meat one bit! And looking back over the year we feel we have accomplished just that.

You may be a vegetarian or you may not be a full-time vegetarian, but there is definitely something to be said for cooking with fresh, seasonal ingredients that give dishes full, bright and exciting flavors and the best part… that are nutritious!

I know majority of ua know what some of the season’s veggies and fruits are best enjoyed at certain points of the year, but sometimes our palet just knows and we don’t pay much attention to it. We just start to crave guacamole as soon as the season starts to turn warm, we love cherries and crave salads in the summer and lastly start to crave the root vegetables as soon as the temperature starts to change to be a little cooler.

I thought a good topic to focus on would be the winter seasonal veggies and fruit and mention a few from the other seasons as well.

You will notice that when something isn’t “in season” in the grocery store, it will normally be priced higher than it normally would at the time of the year that it is ripe and in demand at that particular season.

So what are the seasonal ingredients for winter?

Vegetables: Sweet potato, fennel, carrot, pineapple, olives, okra, kale, broccoli, celery root, leek, onion, turnip, pumpkin, cauliflower, Brussels sprouts

Fruits: Kiwifruit, pears, apple, navel oranges, lemon, mandarins

There are many more that fall under the winter season, but how about the other seasons?

I've just focused on a few from each category:

Spring: cherries, sugar snap peas, avocado, papaya, cucumber, beans, asparagus, lettuce, corn & bananas

Summer: eggplant, squash, peaches, radish, zucchini, bell peppers, tomatoes, melons & mangoes

Fall: Figs, plums, bell peppers, cabbage, swiss chard, spinach, mushrooms, parsnip, sweet potato, apples, bananas & limes

Sometimes we lose site of that when we are buying ingredients in the grocery store, when we are inspired to make a certain dish with particular ingredients, it's good to be mindful of what ingredients are appropriate for each season, that way you will get the optimal flavour in your dish and also save a little in your wallet too.

Check out our recipe listed below for a root vegetable dish with crumbled goats cheese!

Happy Cookin!

Lyndsay & Laurie

Avoid The Nasty Cold & Flu's This Season

2012-12-02T11:16:00.003-07:00

Oh boy that nasty cold and flu season is here and in full swing! I personally haven't taken a true sick day from work in a years. I tend to use 1/2 days if I am feeling something coming on, I come into the office to clear my desk and switch around any meetings and then I head back home. Some people may be offended by my actions, as I could be potentially harming others, however in the high volume stressful corporate world, taking a full day from the office is just not possible and because of the responsibilities jobs carry today we feel so guilty actually taking a full day away.

But this year I wasn't so lucky, I travelled this past week and sitting in the airplane all around me were sniffling, coughing adults and runny nose children walking up and down the isles to keep them busy and from crying. All I could think about was please do not let me get sick. I travelled both flights with my mouth covered by my overly large sweater that I always wear when I travel to keep from breathing in germs but this time it wasn't enough.

As the years pass, the germs get stronger and stronger and the colds and flu’s are much more dangerous and stay longer. This one lasted about 5 full days and went through many stages. So needless to say why I chose this topic for the news letter.

So some situations we are put it, we cannot avoid being subjected to germs, so how can we avoid getting a nasty cold or flu? Below are a few things that have been imbedded in my head year over year, and have worked pretty consistently for me:

Eat healthy foods and a well balanced diet, you want to eat foods that help boost your immune systems, so things like garlic and crushed cloves, and cheese believe it or not has a component of dairy fat that boosts your immune system, however once you have a cold you will want to avoid dairy all together because it increases mucus. Yogurt is another good food to add to our diet as a breakfast or a snack, as it has probiotics that keep our bodies full of healthy bacteria.
Eat lots of washed fruits and vegetables, beans and liquids, vegetable and tomato broths are great for our bodies. And try not to indulge in too much fast food, not only because the food is hard for our bodies to digest and break down but also because of all the germs floating around in a high volume fast food restaurant!
Wash your hands! Cannot stress this enough; literally wash your hands as much as you think of it, and keep a hand sanitizer in your car, purse if you’re a woman, at your work station, in your kitchen etc.
Keep antiseptic wipes close by. You wouldn't believe the germs that sit in things like your keyboard, mouse and telephone. Constantly wipe down your work station and kitchen to get rid of germs. Phone is a big one because we breathe while we speak and you’re breathing in germs from that last hand shake or use of a door handle.
In the bathroom, grab a paper towel before you use the tap, use it to turn on the tap and off, and also use it to open the bathroom door, most bathrooms have garbage’s our side of them or near by, just throw it out after you have left the washroom.
Take vitamins to aid your immune systems such as vitamin C and Zinc, there are many others that help. Also acidophilus is a probiotic that will help you year round and especially during this cold and flu season. Zinc can be found in peanut butter, so it’s really not something that you have to go out of your way to add into your diet.
Lastly, the obvious ones that we are told that generally keep us healthy are: exercise at least 30 minutes daily, get lots of rest - 8 hours at night, try and avoid stress (your B vitamins will help you with dealing with this) and lastly, try and avoid over consumption of alcohol and cigarettes.

I hope that you all stay healthy this winter season and if you do get hit with a nasty bug, rest & liquids are your best friends!

Have a fantastic month of December!! And try to remember some of these steps when you are at the busy malls while holiday shopping!

oh and one last thing... if you are out of your home and are eating a sandwich, either keep it in it’s wrapping while you are eating it, or cover it with a napkin, this way you avoid the germs from your hands directly being in contact in your food while you will ingest.

Take care all!

Lyndsay & Laurie

Ever Think About Going Vegan?

2012-12-02T11:14:00.006-07:00

Ever Think About Going Vegan?

It may be easier than you think. Sure, lots of us love our cheese, but Daiya makes an incredible vegan cheddar, mozzarella, havarti that melts like cheese. When going Vegan in the past, it had the reputation that you were saying so long to anything good and saying hello to raw vegetables... and basically that was it! but times have changed, being a vegan today means that you can still have anything a vegetarian can have, just with substitutes.

I got the following material from the Peta site and thought it was perfect material to share with you:

Grocery stores carry an array of great-tasting vegan options, including some items that you might not know are vegan. Many products, including fantastic faux franks; veggie burgers; chicken-free chicken patties; flavored soy, almond, and rice milks; nondairy ice creams; and other sensational snacks, are marketed to vegetarians and vegans. There's also an abundance of chips, dips, cookies, candies, frozen pies, soups, and other mouth-watering items by mainstream food manufacturers that are also vegan.*

Take a stroll through your local grocery store, check some ingredients, and you'll see what we mean. You may even be surprised to find that a few of your favorite indulgences happen to be vegan! For example, did you know that Pepperidge Farm Turnovers, Murray Butter Cookies, and Cracker Jacks are all vegan?

Please note that this list is just for U.S.-based products, as ingredients can vary by region. Companies frequently change their formulations, so read labels prior to purchasing.

We are constantly updating this list, so if you know of a vegan product that isn't currently listed or if you find a product here that isn't vegan, please contact PETA.

Below are just a couple catagories of items listed on the Peta site, this is the most amazing resource, as we all do not have hours to spend in the grocery store reading labels, this is just an easy reference that you can bring up on your smart phone while at the shop or prior to.

Did you know that the below items were vegan? Check out so many more at http://www.peta.org

Baking:

Aunt Jemima Coffee Cake Mix
Aunt Jemima Whole Wheat Pancake/Waffle Mix
Baker's Unsweetened Baking Chocolate Squares
Betty Crocker Bisquick
Betty Crocker Bisquick Reduced Fat
Blue Bonnet Light Margarine
Crisco All-Vegetable Shortening
Crisco Original Cooking Spray
Crisco Zero Grams Trans Fat Per Serving All-Vegetable Shortening
Duncan Hines California Walnut Brownie Mix
Duncan Hines Creamy Home-Style Frosting (Chocolate)
Duncan Hines Creamy Home-Style Frosting (Classic Vanilla)
Duncan Hines Creamy Home-Style Frosting (French Vanilla)
Hodgson Mill Bran Muffin Mix
Hodgson Mill Caraway Rye Bread Mix
Hodgson Mill White Bread Mix
Hodgson Mill Whole Wheat Gingerbread Mix
Jell-O Instant Pudding (Pistachio)
Jello-O Instant Pudding (Banana Creme)
Jello-O Instant Pudding (Lemon)
Jello-O Instant Pudding (Vanilla)
Keebler Ready Crust Pie Crusts (Graham Cracker)
Miracle Muffins
Pillsbury Treat Toppers Chocolate
Pillsbury Treat Toppers Vanilla
Reduced Fat Bisquick
Royal Pudding & Pie Filling
Tropical Source Dark Chocolate Chips

Condiments:

Arnold Premium Seasoned Stuffing
Betty Crocker Bac-o's Bacon Flavor Bits
Brianna's French Dressing
Brianna's Poppy Seed Dressing
Brianna's Santa Fe Blend Dressing
Campbell's Franco-American Mushroom Gravy
Classico Pasta Sauces (Roasted Garlic and Spicy Red Pepper)
Dona Maria Mole
El Paso Enchilada Sauce
El Paso Enchilada Sauce
French's Beef Stew Mix
Girard's Champagne Dressing
Girard's Italian Dressing
Girard's Original French Dressing
Girard's Raspberry Dressing
Goya Ham-Flavored Concentrate (Sabor A Jamon De Cocinar)
Gravy Master Seasoning & Brown Sauce
Heinz Ketchup
Hershey's Shell Topping
Hershey's Syrup
Hunt's Manwich Sauce
Kame Marinades (Red Chili)
Kame Marinades (Sweet Teriyaki)
Kame Marinades (Thai Coconut)
Kame Marinades (Wasabi with Ginger)
Kellogg's Corn Flakes Crumbs
Knorr Red Bell Pepper Pesto Sauce Mix
Kraft Balsamic Dressing
Kraft Catalina Dressing
Kraft Classic Italian Vinaigrette Dressing
Kraft Creamy Italian Dressing
Kraft Fat Free Italian Dressing
Kraft French Dressing
Kraft French Fries Seasoning
Kraft Original Barbecue Sauce
Kraft Shake 'N Bake Seasoned Coating Mix Crispy Chicken Nuggets
McCormick Bag'n Season Chicken
McCormick Bag'n Season Italian Herb Chicken
McCormick Bag'n Season Oriental Chicken
McCormick Bag'n Season Pot Roast
McCormick Bag'n Season Southwest Style Chicken
McCormick Bag'n Season Swiss Steak
McCormick French Onion Dip Mix
McCormick Hunter Sauce Blend
McCormick Mesquite Chicken Seasoning
McCormick Rotisserie Chicken Seasoning
McCormick Skillet Paste Sweet & Sour Chicken
McCormick Skillet Paste Thick & Spicy BBQ Pork
McCormick Spaghetti Sauce Mix
McCormick Spring Onion Dip Mix
McCormick Stir Fry Chicken Seasoning Blend
McCormick Vegetable Dip Mix
Melissa's White Chocolate Dessert Topping
Newman's Light Balsamic Dressing
Newman's Light Italian Dressing
Newman's Light Raspberry and Walnut Dressing
Newman's Olive Oil and Vinegar Dressing
Newman's Red Wine Vinaigrette and Olive Oil Dressing
Newman's Regular Balsamic Dressing
NOH Chinese Lemon Chicken Sauce Mix
Old El Paso Taco Seasoning Mix
Peanut Butter & Co. White Chocolate Wonderful
Ragu Pizza Sauce
Smucker's Marshmallow Icecream Topping
Walden Farms Chipotle Ranch Dressing

Happy Cooking,

Laurie and Lyndsay

Heart Healthy Recipes

2012-12-02T11:12:00.004-07:00

Heart Healthy Recipes for Thanksgiving Weekend

By Heart & Stroke Foundation

Just click on the recipe name below and a browser will open up with the page:

1. Mexican Bean Burrito Casserole

2. Maple Roasted Vegetables

3. Wild Rice & Mushroom Pilaf

4. Sweet Potato & Chickpea Risotto

Heart Healthy

2012-12-02T11:11:00.001-07:00

Firstly, Happy Thanksgiving to all our American friends!

This week something occurred that shook our family up a wee bit. It is not the first time as a family we have dealt with health issues at the parent level. Our very healthy, active, fit father was admitted to ICU with a racing heart rate. He has worked construction his entire adult life and unfortunately has chosen rarely to wear masks when dealing with dusty environments. The damage this has caused to his lungs creates an annual fall cold/cough/flu like condition. Dad has coughing fits, achy limbs and cannot sleep thru the nights. He tends to sleep in the lazy boy, partially upright with the fireplace blazing for many of the nights during this time period.

This year, a little different!

The damage to his lungs has caught up to him and now the body is saying, no more! The coughing is causing spasm in the lungs; his body is not circulating the oxygen that it should, thus putting stress on the heart. On the insistence of my eldest sister Lisa, a trip to the emergency unit in the local hospital on Monday resulted in a doctor who sent him home without checking his heart. She informed him that the x-rays show that his lungs are clear, but may be damaged from the dust exposure long term. On the insistence of my mother, to their family physician he went and one listen to his heart, off to the intensive care unit he was sent.

The very reason he is in the hospital is partially due to the invincible attitude my father and so many others have. This is a 69 year old man who gets up early every day and still goes to work. He paces himself and rests as he needs throughout the day. He also keeps a daily intake of seeds and nuts, raw fruits and vegetables, eating well and snacking throughout the day. My dad keeps a very healthy lifestyle and yet he is experiencing heart issues. Classically, if it can happen to our father it can happen to anyone.

It was not so long ago, after dealing with my mother’s second angioplasty, did I opt for a referral to St. Michael Toronto Heart Centre for a full heart work up just to ensure that mine was in good shape. I wore a monitor for a week. at the end of that week, it was great to get a clean bill of health. February Heart Month may be a few months away, but I urge you to take whatever steps you can toward keeping your heart healthy. Preventative medicine is definitely the way to go!!!

Here are a few sites that may give you what you need to get started:

http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3483949/k.967D/Healthy_Living.htm

http://heartdisease.about.com/od/reducingcardiacrisk/a/How-To-Keep-Your-Heart-Healthy.htm

And of course one of my favourite sites (just ignore ‘the eat fish’ part! Lol!!!):

http://www.livestrong.com/article/26489-keep-heart/

This newsletter is a short and sweet one, but mentally and emotionally, so am I.

Those celebrating Thanksgiving this weekend, we wish you a wonderful weekend full of family, friends, love and laughter! We included some heart healthy recipes below from the Heart & Stroke Foundation website that you can include in your weekend dinners.

Happy Cooking!

Laurie & Lyndsay

By the way, Lawrence is resting well and I am sure his body is doing a happy dance for the rest and relaxation, he has been forced into. Out on Friday and says he will be up finishing my sister’s roof!

Feeding The Body, Mind & Soul

2012-12-02T11:08:00.001-07:00

Taking a proactive approach to staying healthy can involve many things. Keeping our minds, our bodies and our spirits healthy is a challenge that most of us face every day. I know that at any given time, I am out of whack on one of these elements. Knowing this made me think that I must not be alone.

As you know from reading our weekly newsletters that Lyndsay and I keep pretty hectic schedules. Busy schedules often affect health. Keeping balance in life is probably key to protect ourselves from illness. As vegetarians, most of you are taking care of the food aspect to feeding the body, but are you feeding your mind and your soul?

It is recommended that each and every day, we take time to nourish the soul. This means different things to different people. Essentially the commonality with this exercise is taking time each day for you and you alone. For some it is time spent meditating, for others it is time spent in prayer with their GOD. It can be time spent doing something you enjoy or doing something for others that makes you feel good.

Once again, Google proves to be an excellent source of information and guidance on this exact topic.

www.care2.com offers 15 different suggestions of which the following 5 I felt are ones I would use:

Brew a pot of herbal tea, sit down with a book or magazine and just take a break from the world.
Smile. Even if you don’t want to. Smiling tricks your brain into thinking you’re happy. (See the 7 Benefits of Laughter.)
Give someone you love a big hug and tell him or her how much you love them.
Sing…just for the joy of it. Even if you think you can’t sing, do it anyway. Freeing your voice is a good way to help heal your soul.
Look for the positive in your daily experiences. Many people seem to look for things to complain about on the articles they read. Stop looking for the negative.

Feeding the mind, although for many of us, is very much connected to the soul, can be a very different process. With my schedule, feeding my mind is probably the weakest area for me. I spend more than 2.5 hours a day driving back and forth to work, 9-10 hours at my desk and meeting with clients. Before moving to the country, I spent time every day reading the paper and always had a stack of books that I was working my way thru. Of late, I listen to CBC; spend time each day doing research on the net and weekends working on recipe development. Clearly my mind is screaming for more than what I am giving it.

I came across this short poem that I thought was quite poignant:

“Watch your thoughts, for they become words.

Watch your words, for they become actions.

Watch your actions, for they become habits.

Watch your habits, for they become character.

Watch your character, for it becomes your destiny” — Unknown

Here are a few suggestions that I have come up with all by myself!

Take the time to have a conversation with someone who has lived longer and lived a bigger life than you think you can.
Write down your thoughts. No commitment to keeping a journal, just keep a notebook by your bed or next to your favourite chair. You might surprise yourself.
Play word mole on your smart phone rather than watch a mindless television program.
Take a walk in a nearby park, or if you live in the country like I do, put on your hiking shoes or rubber boots and trek thru the bush, taking time to notice your surroundings, study the birds and the trees.

I often write about things that are on my mind, am facing or have been presented with. I know that most of all, I need to nourish my soul, In working thru this newsletter, I also know that although I have made many changes in my life for the better, there are things that I used to do, that I just don’t give myself the time to do. Taking myself to the movies, sitting in a cafe with the paper or a good book with a steaming cup of green tea, eating a nice meal in tiny local bistro with a glass of prosecco, just to feel special. Guess I need to make some time for myself!

A little piece of advice, take some time to nourish the part of you that needs some love and attention!

Happy Cooking!

Laurie & Lyndsay

Interesting Thought from Lyndsay

Ever hear of brain dumping? I hadn't either but I came to realize that it is a process that is an effective way to process information and keep your mind healthy!

so what is Brain Dumping?

If your a person who writes everything down, you likely do not need to do this method, but someone like myself who is on the go all the time, on a cell phone, in and out of my car, I don't always have a pen handy and keep storing things in my memory. I was relying on my memory as my calender and notebook and I didn't realize it at the time but I was absolutely exhausted, all information was mixed, couldn't remember numbers and was just plain seeing my memory go!

I happen to mention this to a sales manager that I used to work with and he asked me if I brain dumped? and that one question has bettered my life in so many ways.

Basically you write things down as you go - yes, but also at the end of the day I write down everything I need to do, need to remember, need to buy, anything I learned that day etc. I couldn't believe what calmness this simple act brought to my life. My tasks for a day or week are very clear, I don't panic or constantly feel like I am forgetting something.

If you have in the past or do presently feel the way I did before learning about Brain Dumping... give it a try!

Food Industry be Held Accountable?

2012-12-02T10:50:00.000-07:00

Is the Conventional Food Industry Getting Healthy!

It has been a long time coming that the for contributing to the state of our population’s health. We live in a society of reactionary medicine instead of preventative. Food is what keeps the body healthy and can also cause the body to be unhealthy. As Lyndsay and I promote natural and healthy foods, we think it is important that labelling of foods be informative so we, the consumer can make the choice between what might appear to be less than a healthy choice.

As a lifetime food industry professional, I am not a stranger to great food, healthy food, not so healthy food and of course food that is ‘darn right bad for me!’ I have my vices...Lay’s low salt potato chips (the blue bag, my favourite); avocado oil potato chips when I can find them; Barkleys Natural Confectionary ‘s new Cupcake Truffle Bar, which has replaced my old favourite, the Mint Truffle Bar; Sweets From The Earth’s Cashew Cookies, they are the best, although Lyndsay would argue that her favourite, the Chocolate Caramel Pecan Bar is better. I obsess about food and what I am putting into my body, both the good food and the bad. When I choose the bad, I don’t necessarily need to read the nutritional label to know what I am eating is not good for me, but I make that choice consciously. The average consumer does not have my food knowledge and therefore without clear labeling, healthy words used on labels can be misleading.

Reading and understanding nutritional tables is not necessarily an easy process, so I googled to find a few sites that might enlighten you, the consumer:

http://www.livestrong.com/food-labels/

http://www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/index-eng.php

http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm

I believe the progress the food industry is making, is lead by the natural food advocates and the natural health practitioners. I am not sure how such small numbers are affecting the big ones, but it is happening. The Fast Food Industry has had no choice, but to make changes and now include fresh foods to their format. Wendy’s is advertising ‘nutritious options’; McDonald's has made their nutritionals available online and Burger King’s hype is ‘cage free pork’. For many of our subscribers and readers, there are very few items on any of these menus that they would order; however I do believe that it is good to see these kinds of changes. Now if we can just get everyone on board with a truly healthy veg-vegan option in fast food restaurants, we might just have an option when on road trips!

We have a long way to go to where the consumer’s health is given top priority on labeling however the food industry is making noticeable development toward change at a fairly quick pace. I believe we can attribute this to the Natural Food and Health Advocates who are peppered throughout Canada and the US. I truly do not believe the healthy options the fast food chains are offering are truly healthy options, however ‘healthier’ is better than nothing at all. What are your thoughts on this topic?

Happy Cooking,

Laurie and Lyndsay

Cheesy Quinoa & Broccoli Casserole

2012-10-27T07:42:00.005-06:00

The Best Dish Ever!

Prep Time: 15 Minutes Cook Time: 60 Minutes Serves: 4

2 cups cooked quinoa

2 cups cooked broccoli florettes

1 cup shredded cheddar

1 cup vegetable broth

2 tablespoons all purpose flour

1 heaping tablespoon mayonnaise

1 heaping tablespoon sour cream

1 tablespoon dill weed

1/4 cup milk

1/4 cup bread crumbs

1 few shakes of parmesan

Heavy dose of fresh cracked pepper

Salt for flavor

Instructions:

Turn oven to 350° F

Prepare quinoa, approximately 20 minutes, once cooked add to a large bowl

Prepare broccoli, approximately 8-10 minutes, once cooked, add to the large bowl

In a small sauce pan, bring vegetable broth to a boil, add flour and whisk until flour has dissolved and continue to whisk until mixture starts to thicken, remove from heat and immediately add to the large bowl

At any step, add to the large bowl the milk, dill, sour cream, cheddar, mayonnaise, salt & pepper

Stir ingredients together until well combined

Transfer mixture to an 8 x 8 baking dish, even out the top so the mixture is evenly spread across the dish

Top with breadcrumbs & parmesan

Cook for 35-40 minutes

Cleaning Your Home Naturally

2012-10-27T07:27:00.002-06:00

Similar to how I think about GMO foods, I ask, why do we insist on putting products that make the body ill into our environment? Why do we buy products that are labelled with a skull and cross bones, put them in our pantries, our cupboards and in our laundry rooms and think that this is safe? Do we not realize that packaging emits toxins? If not, then your sinuses would not be irritated when you walk down the cleaner aisles at your local grocery. So what is it that cleaners do to us when we are using them directly and not wearing a gas mask to help prevent breathing in the fumes?

We know that everything we allow down the drains in our homes affects the environment. Scientists have also made the public aware that the increase in allergies and asthma in children and adults is in part caused by the toxins in our environments and in the very products we believe are best for cleaning our homes. I have to be honest in that I cringe when I am visiting someone and use their washroom, only to see bright blue water. I cannot believe that this type of product is even manufactured. Not only is this product toxic, but the blue dye is so not necessary (dye is another topic). If you did not know what I have just written, it is time to start Googling!

There was a time and it was not so long ago, that if you wanted to clean your home ‘cleanly’, you pretty much had to make your own cleansers. This is probably still the best option all around as you are contributing less to your carbon footprint with less packaging waste. For the busy families, this is not the most convenient of options and there has been a blossoming of natural cleanser product development hitting in the market; so much so the bigger mainstream players are on board, needing an even bigger slice of the pie. We have options and with options, it is trial and error to find the one that works best for your needs.

For years, I have been using non toxin laundry soaps and dish detergent. I have flip flopped between making my own household cleansers and buying not toxic bottled product and I am still not certain which way to go when it comes to scrubbing the toilet. I don’t use bleach and I don’t use ammonia and yes, I do wear lots of white clothing. There are other products and ways to keep whites white!

I spent the evening reading different websites in order to gather information and these are a few sites I thought you might find interesting:

http://green.wikia.com/wiki/Toxins_in_Household_Cleaning_Products

http://www.momscape.com/articles/natural-cleaning-products.htm

http://www.ourlittleplace.com/nontoxic.html

http://greenliving.nationalgeographic.com/nontoxic-cleaning-materials-2913.html

We can all do our part in using less toxic products and be healthier for it. If you have ideas that will benefit others or if you have stumbled across a great product, share it, we would love to hear from you.

Happy Cooking,

Laurie and Lyndsay

Vegan Quinoa Patties

2012-10-20T07:11:00.001-06:00

Prep: 20 Minutes Cook: 10 Minutes Serves: 5 large or 8 small

Ingredients:

1 19 fl oz can chick peas, drained and rinsed (using 1 cup mashed)

1 cup cooked quinoa

1 teaspoon parsley flakes

1 teaspoon smoked paprika

2 tablespoons chick pea flour

1/4 red bell pepper diced finely

1/2 medium onion diced finely

1/2 zucchini diced finely

3 tablespoons extra virgin olive oil

2 tablespoons water

Salt and pepper to taste

Instructions:

1. Puree chick peas with water and transfer 1 cup to a medium sized bowl

2. Prepare quinoa as per directions on packaging

3. In a small sauce pan, on medium heat, heat 1 tablespoon of extra virgin olive oil, once heated, add in onions, let cook for 2 minutes, add in garlic, red pepper, zucchini, spices, salt and pepper—let cook for 7-8 minutes

4. Remove from heat & add to the chick peas, mix together, add additional salt and pepper if required

5. Add in 1 cup of quinoa to the chick pea mixture, mix thoroughly & make into 5 large patties or 8 small, so each serving can be two small patties

6. Heat remaining oil on medium heat in a large frying pan, add in patties, flip after 5 minutes and cook additional 5 minutes on each side, watch carefully to ensure that medium is not too high for your stove top and the patties don’t burn

Beautiful as your protein along side a vegetables or as a burger with lots of yummy garnishes!

More About Those Nasty GMO's!

2012-10-20T06:47:00.002-06:00

It is pretty difficult today to be unaware of the term NON GMO. This is no longer a topic just covered in natural food publications; it is written about in mainstream newspapers and magazines and featured on mainstream television programs including one of my favourites, Dr. Oz, http://www.doctoroz.com/episode/gmo-foods-are-they-dangerous-your-health . This topic is on the mind of a growing population of consumers who want to make informed choices.

We have discussed the topic of NON GMO in other newsletters, but I thought that this week, I might focus on this in more detail. If you are not already familiar, there is a non profit organization called the NON GMO PROJECT which “is a non-profit organization committed to preserving and building sources of non-GMO products, educating consumers, and providing verified non-GMO choices”. I first discovered this project at a past Canadian Health and Food (CHFA) show in Toronto and it happened to be one of the busiest booths at the trade show. In what realistically is a short time; this organization has laid tremendous groundwork for what is to come. This website http://www.nongmoproject.org is full of information, so please do yourself a favour and read thru their WebPages to arm yourself with valuable information.

Foods have been genetically modified naturally and by man for centuries, but is this the same as the bio engineered foods today? What I call the ‘modern genetically modified bio engineered food industry’ is relatively young; it has affected the US food chain and third world countries on a very large scale. Due to the short life of Modern GMO food industry, it is impossible for us to have the results of long term studies to determine how damaging they are to human DNA which makes the human population the guinea pigs for products many of the generally population is not even aware of. What is even more sad is that genetically modified foods are far more cost effective, therefore, the mid to lower income consumer is almost forced to feed their families on this level of the food chain. Don’t misunderstand me in that there are lab tests underway and they are proving tumor growth and cancer development in rats. My question is ‘is it so necessary to introduce foods that we need to test on rats to determine if safe for humans?’ Am I naive in my way of thinking?

As many of the Vegmenufortheweek subscribers know, I work in the Food Industry and my focus is on natural foods but I work in food manufacturing that does include conventional products (as opposed to just organics and NON GMO). I see the costing on conventional products that may be and may not be GMO, but how am I to know which ones are without labelling? This is where the NON GMO Project will have tremendous impact if they are able to affect government for the demand of food labelling. This project is “the only third party verification and labeling for non-GMO food and products”*

One of the projects I am working on is associated with www.justfood.ca called Healthy Food for All. We are developing a pilot project that offers affordable options for the school and social programs in the city of Ottawa. What an eye opener this has been with the largest observation, that our governments have no idea what healthy foods cost. This observation is based solely on what budgets are given to these programs by government agencies.

In a past newsletter, I had written that I understood wheat to be one of the most genetically modified grains and I stand corrected. I have done further research and commercially growing GMO grains has been repeatedly rejected in the US and in Canada, the Wheat Board has rejected the possibilities so far.

Crops that popped up on the net as GMO include canola, corn, soy, papaya and sugar beets, lentils, potatoes, rice, squash and tomatoes. There are a couple of concerns for me in that our labels of foods that use these crops are still lacking the information consumers need to make informed decisions. Will we see GMO labels on foods that are? We know that the ethical producers who know that NON GMO labels are a key selling feature on the market will definitely take advantage of this label to attract customers. We can also choose organic foods whenever possible, but until this industry is more the norm than the exception, organic does not fit the budget for the masses.

Other informative sites to check out:

http://www.livestrong.com/article/228433-the-toxic-dangers-of-gmo-foods/

http://www.eatrightontario.ca/en/Articles/Food-technology/Biotechnology/Novel-foods/Understanding-Genetically-Modified-Foods.aspx

http://www.wikihow.com/Avoid-Genetically-Modified-Foods

Please let us know how you feel about this topic, we would love to hear from you!

Happy Cooking,

Laurie & Lyndsay

Vegan Mac'n Cheese

2012-10-14T19:41:00.001-06:00

**Please note, this is not a healthy vegan recipe**

This recipe is a heaping serving for 1 individual

Ingredients:

1 cup uncooked macaroni noodles (I use brown rice noodles)

2 tablespoons Daiya Mozzarella or Cheddar wedge

1 tablespoon vegan margarine (Vegan Becel, Earth Balance, or Earth Balance Coconut)

1 few shakes of vegan Parmesan (Galaxy Natural Foods - Rice Parmesan)

Sea salt & fresh ground pepper to taste

Instructions:

Cook pasta al dente, strain, rinse, set aside
In a medium pot, on medium heat, add margarine and once the margarine starts to melt, add in the wedge mozzarella or cheddar, continue to cook until the cheeze is melted, add in the vegan Parmesan, salt & pepper, give a stir
Add in the cooked pasta, stir until all the noodles are coated
Dish is ready to eat

If serving for a group, you can just multiple the ingredients above for the amount of people you are cooking for, but cook the noodles 3-4 minutes less than needed, add extra cheeze, transfer to a glass baking dish, cover with parve bread crumbs, spray with extra virgin olive oil, cook in 380 degree F oven for 15-20 minutes, put on broil for last 2-3 minutes until bread crumbs have browned.

Bon Appetit!!

Health Benefits of Garlic

2012-10-14T19:24:00.002-06:00

It is garlic season in Eastern Ontario and for 15 years, the small town of Perth ON is host to the annual ‘Perth Garlic Festival’ http://www.perthgarlicfestival.com. This festival began as a venue to promote Ontario grown garlic to those who produce products using garlic and the general public. It is anticipated throughout Eastern Ontario for weeks in advance and the advertising is so effective that I started asking for Ontario Garlic the week that the farmers began to harvest. I bought 2 beautiful bulbs of hard neck garlic at my local natural food store Foodsmith’s which is renowned for supporting the local agricultural community. I brought them home and I peeled back the skin to find beautiful silky skinned garlic cloves without a blemish! I made a simple gluten free linguini olio l'aglio. The dish was simple, yet beautiful!

As many of you may realize, or maybe you have not noticed, Lyndsay and I love garlic and love to cook with it. Not just because it adds glorious flavour to so many recipes, but because there are many health benefits to eating garlic. It is known to be an anti fungal, an anti viral and an anti bacterial. It is also claimed to help prevent heart disease, high cholesterol and cancer. This should be enough for every healthy and unhealthy person to dig into a big bowl of garlic, don’t you think?

Lyndsay and I are not researchers, we are ‘googlers’ and there is some much information out there to educate the masses. Here is a garlic nutritional table I found at http://www.nutrition-and-you.com/garlic.html

Here are a few websites I found that support the health claims listed above:

http://www.healthfreedom.info/garlic.htm

http://www.disabled-world.com/artman/publish/garlic-benefit.shtml

http://www.sciencedaily.com/releases/2009/01/090130154901.html

I do wonder about those who are allergic or have sensitivities to garlic. Is there a substitute for the wonderful flavour it offers to many dishes? There are onions, but these beautiful bulbs are from the same family so chances are one allergy is the same as the other. All I can recommend is to substitute fresh herbs to add flavour when garlic has to be omitted. If any of you any have suggestions, please send them to us and we can try implementing into our recipes.

Happy Cookin’!

Laurie and Lyndsay

Health Benefits of Sprouts - Amazing!

2012-10-14T19:18:00.004-06:00

I recently started working with a sprout grower from Cantley, Quebec Canada. ‘Magic Foods’ is an organic sprout company that was started one year ago by Contractor, Claude Rowe. He is experiencing tremendous growth in this short time and his sprout business was born out of necessity. Claude’s girlfriend, Johanne Roy had been ill for some time with Chronic Fatigue and it had been recommended to her that eating living sprouts just may help her condition. They shopped around and found very little appealing sprouts available to them and so they decided to start growing their own at home for personal benefit. Claude saw this as a need in the natural food industry that was sadly lacking and he set out to build a business. I am happy to report that Johanne is experiencing more energy and Claude has quit working construction to focus on building Magic Foods!

My second visit from Claude, came with sprout samples from Johanne, and I am not a food waster so was obliged to start eating sprouts. Really it was Johanne’s infectious dedication to eating her sprouts and educating all who will listen that got me hooked. It has only been a few weeks and after the ‘exhausted’ stage of introducing a new living food to my daily regime; I am starting to feel the benefits of sprouts. I am sure I will have more to report at a later date.

Sprouts and micro greens have long been thought of as healthy foods, but it is only in recent years that the mainstream public are learning how nutritious they really are. Sprouts are high in protein and fiber, rich in vitamins and minerals, high in enzymes that help with digestion. This is the information Claude gives to retailers to educate the customer and I found it to be written in terms we can understand without getting technical:

Did you Know?

Your organism will find in sprouts all it needs to be healthy... all with superior quality!

Alfalfa - Its nutritional qualities are significant: lots of protein, calcium, potassium, magnesium, iron, vitamins A, B1, B2, B3, B6, C, D, E, K. You should consume them on a regular basis.

Broccoli - From the cabbage family, broccoli, like all related vegetables, has a wealth of benefits and is known for its anti-cancer properties. Also an excellent source of vitamins C, A, potassium, iron and zinc.

China Rose Radish - This vegetable is interesting as it detoxifies the liver, drains the kidneys and clears up the respiratory tract if you have a cold, asthma, bronchitis or sinusitis.

Red Clover - Sprouts rich in vitamins B, C, E and provitamin A and minerals. Boosts the immune defense system and slows down the cell aging process due to its antioxidant proprieties. Most appropriate for women. Alleviates menopause and osteoporosis symptoms. Also prevents cardiovascular problems and relieves coughs, eczema, psoriasis and itchy skin.

Spicy Lentil Crunch – Mix of alfalfa, red clover, radish, mustard and lentil that is rich in calcium and vitamins B and C.

Crunchy Bean Mix – Mix of garbanzo beans (chick peas), lentils as well as green peas that are affluent in iron, phosphorus and vitamins B1, B2, B3, C and A.

Sunflower – It’s a magic seed that contains almost all the nutriments we require daily: calcium, magnesium, potassium, protein and vitamins E, A and D.

Buckwheat – The richest in magnesium, as well as iron, zinc and vitamin B.

Wheatgrass – Wheatgrass juice is one of the most complete food nature has to offer. High concentration of chlorophyll, rich in vitamins B-12, B-6, K, C and beta-carotene (A).

Kale - Kale sprouts are considered a powerful antioxidant and anti-inflammatory properties . Kale sprouts contain high amounts of vitamin K, C, A, beta carotene, lutein, zeaxanthin, calcium, chlorophyll, sulforaphane, plus other phytochemicals and nutrients. Kale sprouts are also enzyme rich.

Mung Beans - Mung bean sprouts are the most commonly consumed sprout on the planet, and for good reason. They are a great source of vitamins E, C, B and A as well as potassium, magnesium, iron, calcium and protein.

As per my usual shtick, I recommend that you do your own research and here are a few sites that you can meander through:

http://www.3fatchicks.com/5-health-benefits-of-eating-sprouts/

http://www.livestrong.com/article/457589-benefit-of-eating-sprouts/

http://www.divavillage.com/article/id/47070/section_name/Food+&+Fitness/title/Benefits+of+Eating+Sprouts/pg/1

Most often, it is Lyndsay who founds great products to introduce to our own diets and to offer information in our newsletter but I think this is something that Lyndsay is considering introducing to her diet as well. If any of you have a story, information or perhaps a recipe that you would like to offer, we would be happy to a have a read and consider using your material in the very near future.

Happy Sprouting,

Laurie and Lyndsay

GMO...A Bad Word?

2012-10-14T19:15:00.002-06:00

GMO is a bad word! Not just a bad word, but a bad thing!

We shop for our groceries and there are few labels regarding foods that are genetically modified, however you are starting to see them more. For those of you who are able to afford to eat an entirely organic diet, you need not worry so much. For the average consumer, conventional produce is part of your daily intake. My Grocery shop includes a combination of conventional, certified organic, greenhouse and locally grown (when available) fruits, vegetables and grains. There are 3 items that I am pretty diligent on keeping organic is soy, corn and wheat. To my knowledge, these are 3 of the most genetically modified foods on the planet. Due to the clever workings of a multibillion dollar American multinational agricultural biotechnology corporation, Monsanto, the market is swamped with Genetically Engineered foods.

I guess I should qualify the acronym GMO. Here is Wikipedia’s http://en.wikipedia.org/wiki/GMO explanation of what a GMO is: A genetically modified organism (GMO) or genetically engineered organism (GEO) is an organism whose genetic material has been altered using genetic engineering techniques. These techniques, generally known as recombinant DNA technology, use DNA molecules from different sources, which are combined into one molecule to create a new set of genes. This DNA is then transferred into an organism, giving it modified or novel genes. Transgenic organisms, a subset of GMOs, are organisms that have inserted DNA from a different species. GMOs are the constituents of genetically modified foods.

It is said that up to 60-70% of foods in the US are GMOs. As a Canadian I did look for Canadian statistics and could not find. As we rely on the Unites States for a high percentage of our produce and other goods, I would think that the percentage in Canada would be pretty close. If I am wrong, please feel free to email or facebook statistics for our market. Studies have shown that by increasing eating GMO products, we increase toxicity in our bodies, allergens in the body are increased, sterility has occurred in test animals (sorry to have to mention this), negatively affects our digestive system and who knows what else.

Here are a few sites that you can visit for more information:

http://berlinnaturalbakery.com/blog/index.php/2010/01/21/6-negative-side-affects-to-eating-genetically-modified-foods/

http://www.theatlantic.com/health/archive/2012/01/the-very-real-danger-of-genetically-modified-foods/251051/

http://www.livestrong.com/article/228433-the-toxic-dangers-of-gmo-foods/

Not only has genetically modified foods entered our world, but genetically modified seeds are damaging our eco system and some industries. I was horrified one day while listening to a program on CBC Radio, a Canadian National News station regarding the story of Vandana Shiva, a Canadian Educated Scientist whose mother was an Indian Farmer. Ms. Shiva spoke about the plight of the cotton farmers in India and the state of this industry all because of GMO Cotton Seeds. She now heads up Navdanya, an Indian-based non-governmental organization which promotes biodiversity conservation, biodiversity, organic farming, the rights of farmers, and the process of seed saving, taken from http://en.wikipedia.org/wiki/Navdanya.

http://www.navdanya.org/. Even the cotton we wear generally comes from GMO seeds and most of don’t even know it! I was absolutely stunned by this story and thought you might also be interested in doing some of your own reading.

Where I am going with this newsletter is not exactly where I intended to go, but I hope this information is of interest and perhaps of use to many of you.

Have a fantastic Labour Day Weekend everyone, happy cooking!

Laurie and Lyndsay

Endive and Leek Rolls with Mushroom Cream

2012-10-14T19:11:00.002-06:00

Prep: 20 Minutes Cook: 20 Minutes Serves: 4

2 leeks, whites only, thinly sliced

1 Belgian endive, thinly sliced

4 cups water

8 tofurky slices

4 large cremini mushrooms, thinly sliced

4 large button mushrooms, thinly sliced

1 large Portobello mushroom, thinly sliced

1/2 teaspoon dried thyme

2 tablespoons brown rice flour (or choice of thickener)

1 tablespoons vegan margarine

1 green onion, thinly sliced

Salt and pepper to taste

Instructions:

1. Bring salted water, leeks and endive to a boil on high, reduce heat to medium and
simmer for 6-7 minutes, strain leeks and endives from water, set leeks and endive aside

2. Add mushrooms and thyme to liquid and bring to a slow simmer for 5 minutes

3. Reduce to medium low, add two tablespoons of the hot liquid to 2 tablespoons of flour in small bowl and whisk until smooth

4. Stir rice mixture into mushrooms and simmer until liquid has thickened to a gravy like consistency, season with pepper (salt if needed)

5. Fill the end of each tofurky slice with 1-2 tablespoons of leek endive mixture and roll up

6. Place rolls in groups of two in baking dish and top with mushroom sauce

7. Bake in 375° oven for 4-5 minutes or until tofurky slices are hot to touch

8. Garnish with green onions

If mushrooms are not your thing, try a cashew gravy or perhaps a lemon velouté. Serve with a salad or brown rice, whatever happens to be your fancy!

Planet Organic's Cosmic Cookie Recipe

2012-10-14T19:06:00.005-06:00

Planet Organic's Cosmic Cookies

These are the most amazing cookies that Planet Organic, health food store in Calgary & Edmonton: http://www.planetorganic.ca , has available to purchase individually or if you are like me, you purchase 3 of 4 at a time, to enjoy after every workout! They are full of nuts, seeds, flax, protein - Amazing!

You have to try them yourself! Taken right from their website:

2 1/4 cups quick oats
2 cups spelt flour
1 cup sunflower seeds
3/4 cup + 2 tablespoons pumpkin seeds
1/2 cup shredded coconut unsweetened
1/4 cup flax seeds
1 cup granulated cane sugar
1 tablespoon cinnamon
2 1/4 teaspoons sea salt
1 3/4 cups dark chocolate chips
1 1/4 cups raisins
1/2 cup water
1/4 cup blackstrap molasses
3/4 cup canola oil
1 cup soy milk

Instructions:

Turn oven to 350 degree F
Lay a large baking sheet out, cover it with parchment paper
Mix all dry ingredients together thoroughly, in a separate bowl, mix all wet ingredients together thoroughly.
Combine the separate bowl in one, mix on low with a beater or with hand, do not over work
Using a 1/3 sized measuring cup, scoop out cookies and place on baking sheet
Bake for 24 minutes, or until lightly browned

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Endive and Leek Rolls with Mushroom Cream

Planet Organic's Cosmic Cookie Recipe

Planet Organic's Cosmic Cookies

2 1/4 cups quick oats

Instructions: