One of our favorite Sunday morning breakfasts!

Tempeh bacon, sliced tomato and vegan mayo sandwich. Tempeh is a fermented soy food which means it is incredibly high in fibre (more than one day's need), it's very low in sodium (although you could never tell from the taste!), a good protein source and contains naturally occurring antibiotics. Try it!! You may surprise yourself!!

Good Morning Muesli!!!

GOOD MORNING MUESLI!

Muesli is a delicious combination of oats, fruits, nuts, seeds and more.  Store bought, it can be filled with fats, sugars and other unhealthy demons.  This overnight recipe is filled with a ton of good nutrition to help start your day off on the right foot.

This recipe feeds five to six people.

2 cups quick cook oats
3 cups almond milk (original or vanilla)
1 Tablespoon honey (or more to taste; less if you are using the vanilla milk)
Dash of cinnamon and nutmeg
1 Tablespoon chia seeds
1 Tablespoon ground flax meal

Put all ingredients in a glass bowl.  Mix thoroughly.  Cover.  In the morning, add fresh organic berries and enjoy!!!!

Delicious and Easy Moroccan Salmon

The amazing omega-3 benefits of salmon are well known - improved cognitive function, inflammation reduction, cardiovascular health and so many more.  Salmon also poses a much lower mercury risk as compared to many other fish we eat, including tuna, king mackerel, swordfish and orange roughy.   This delicious dish is our "go-to" fish dish.  It is easy to prepare, full of great protein (from the salmon and the chick peas) and most importantly, it tastes delicious!!

I always encourage buying organic or wild caught salmon as opposed to farmed if possible.  In Toronto, fish stores like City Fish on Dufferin usually have both in stock at very reasonable prices.

To Prepare:

In a skillet or large frying pan, add one can drained and rinsed chick peas, one diced red pepper and previously boiled potatoes (either small round ones, cut in half or regular potatoes, cut into edible-sized chunks). If you keep the peels on, you will enjoy an extra nutritional boost from the vitamin C and potassium contained within!    Sprinkle VERY generously with organic (if possible) garlic powder (not garlic salt!) and sautee on medium high heat (no oil added) for 5-6 minutes, stirring frequently so as not to burn.  

Add a side of skinless salmon on top of the chick pea, red pepper and potato mixture.  It can be as large as the pan accommodates - generally 2.5 - 3lbs (I usually adhere to the 6oz per person rule). Place a generous handful  of chopped fresh dill on top, and a sprinkling of salt to taste.  In a small cup, combine 1/3 cup canola oil (or vegetable oil but NOT olive oil) and three teaspoons paprika.  Mix very well and drizzle on top of salmon.  Reduce heat from medium-high to medium.  Place lid on top, stir frequently, breaking up the salmon into bite-sized pieces as it cooks.  The entire cooking process once the salmon is added to the pan should take no more than 10-15 minutes.   If you are serving this on another day, cook salmon halfway through, and complete the cooking (likely about 10 more minutes) when you are ready to eat it.  Enjoy!!!

I'M BACK!!!!!  

Keep your eye on this space for some new recipes, creations, ideas and healthy living tips, all coming soon!!

Rustic Apple Pie - Gluten Free and Vegan

This is a lovely pie recipe that omits all the usual horrors of apple pie - no butter, no refined sugar, no white flour and no eggs.  It is a two part recipe as the pie uses roasted apples.  However, the apples can be done in advance and stored in an airtight container in the fridge for up to one week.  The original recipe is from Babycakes in NYC but as per usual, I have adjusted several ingredients (and a bit of the technique) to heighten the nutritional value of the pie.

Roasted Apples:
1 pound Granny Smith apples, peeled, cored and diced into 1-inch cubes
1 pound Pink Lady apples, peeled, cored and diced into 1-inch cubes (other baking apples may be substituted with equally great results)
1 Tablespoon ground cinnamon
1/2 cup agave nectar
1/4 cup lemon juice

Preheat oven to 325.  Line a baking sheet with parchment paper.  In a medium bowl, toss the apples, cinnamon, agave and lemon juice until apples are coated.  Spread the mixture on the prepared baking sheet.  Bake the apples on the center rack for 35 minutes, rotating the sheet 180 degrees after 20 minutes.  The apples will be soft.  Let stand for 30 minutes or until cool.

Rustic Apple Pie
3 cups Bob's Red Mill Gluten Free All-Purpose flour
1 tablespoon plus 1/4 teaspoon baking powder
3/4 teaspoon salt
7 tablespoons canola oil plus more for brushing pan
1/2 cup plus 2 tablespoons agave nectar plus more for brushing
2 teaspoons pure vanilla extract
3 tablespoons cold water
Roasted apples (see above)

In a medium bowl, mix together the flour, baking powder and salt.  Add the 7 tablespoons canola oil and the agave nectar and vanilla and stir (about 30 seconds) until combined.  Slowly add the cold water and continue mixing for another 30 seconds or until the moist dough is formed.

Spread a piece of plastic wrap on the counter and sprinkle it with some flour.  Put the dough on the plastic and shape it into a 3-inch-thick disc.  Wrap the dough and refrigerate for 20 minutes before using.

Preheat oven to 325.  Line a baking sheet with parchment paper and lightly oil a 9-inch pie pan.

Place a large cutting board or similar flat steady surface on the counter and sprinkle with flour.  Dredge the dough in the flour until completely covered.  Using a rolling pin, roll out dough to an even 1/4 inch thickness.  Brush off the excess flour.  Lift the crust and fit it into the prepared pan, allowing the excess dough to hang over the side.  Fill the pie shell with the apples.  Fold the excess dough back over the apples.  Pleating and pinching of the top of the pie will give it a great rustic look.  Brush lightly with some oil.  Place the pie on the baking sheet and bake on bottom rack of oven for 20 minutes.  Remove the pie from the oven and brush the crust with some agave nectar.  Return to the oven and bake for 11 minutes longer, until browned.  Let the pie stand for 15 minutes before serving.

Vegan and Gluten-free Banana Bread

This delicious vegan and gluten- free recipe comes from the awesome Babycakes bakery in New York City.  The chocolate chips are optional.  I have adjusted a few ingredients from the original recipe, in the name of even better nutritional content.  You can easily double the recipe if you wish to make two banana breads instead of one.  Believe me, this won't last long on your counter-top.  Enjoy!

2 cups Bob's Red Mill gluten-free all purpose baking flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon xanthan gum (an egg substitue used for baking)
1 teaspoon salt
1 teaspoon cinnamon
1/2 cup canola oil (plus a bit extra for greasing the pan)
2/3 cup agave nectar
2/3 cup unsweetened rice milk
1 teaspoon pure vanilla extract
1 1/2 cup mashed bananas
1 cup vegan chocolate chips (optional)

Preheat oven to 325.  Lightly grease a loaf pan or round pyrex.

In a medium bowl, whisk together flour, baking powder, baking soda, xanthan gum, salt and cinnamon.  Add the oil, agave nectar, rice milk and vanilla to the dry ingredients and stir (or gently beat with electric mixer) until the batter is smooth.  Gently fold in the mashed bananas.  If you are using the chocolate chips, fold into the batter or sprinkle on top once you have put batter into pan.

Bake the banana bread on the center rack for 35 minutes, rotating the pan 180 degrees after 20 minutes.

Remove from oven and let stand 20 minutes.  Gently run a knife around the edge of the cake to prevent it from sticking.

This recipe is a favourite in our home.  Let me know if it become one in your home too!!

Just how much sugar is lurking in your kids morning cereal???

This article recently appeared in the Toronto Star.  Take a look at the amount of sugar in some of the most popular cereals today.  Instead of these health hazards, try one of my nutritious breakfast recipes, located on the blog.  Couscous cooked in vanilla almond milk or homemade granola are two of my kids' favorites.

How much sugar is in your favourite breakfast cereal?

December 7, 2011

ELIZABETH WEISE

USA TODAY

Most parents would never dream of giving their kids dessert for breakfast. But a survey by the Environmental Working Group finds that many cereals marketed to children have more sugar than sweet treats do.

For example, a one-cup serving of Honey Smacks has more sugar than a Hostess Twinkie, and a cup of Cap'n Crunch or Apple Jacks has more sugar than three Chips Ahoy! cookies.

With 17 per cent of American children classified as obese, according to the Centers for Disease Control and Prevention, moving to cereals with little or no added sugar could be a better way to start the day.

The 10 Worst Cereals in terms of sugar per cup

Cereal, grams of sugar per cup, teaspoons of sugar:

 • Kellogg's Honey Smacks, 20.0, 5 tsp.

 •  Post Golden Crisp, 18.7, 4.6 tsp.

 •  Quaker Oats Cap'n Crunch Original, 16.0, 4 tsp.

 •  Quaker Oats Oh! s, 16.0, 4 tsp

 • Quaker Oats Cap'n Crunch OOPS! All Berries, 15.0, 3.7 tsp

 • Quaker Oats Cap'n Crunch's Crunch Berries, 14.7, 3.6 tsp

 •  Kellogg's Froot Loops Marshmallow, 14.0,3.5 tsp

 • Kellogg's Smorz, 13.0, 3.2 tsp

 • Kellogg's Apple Jacks, 12.0, 3.0 tsp

 •  Kellogg's Froot Loops Original, 12.0, 3 tsp

Alternatives:

 • Post Shredded Wheat,* 0.0, 0 tsp

 •  Kellogg's Mini-Wheats Unfrosted Bite-Size,* 0.6, 0.15 tsp

 • Cheerios Original, 1.0, 0.25 tsp

 •  Kix Original, 2.4, 0.6 tsp

 •  Post Grape-Nuts Flakes, 5.3, 1.3 tsp

 • Quaker Oats Oatmeal Squares Cinnamon,* 6.0, 1.5 tsp

 • Post Bran Flakes, 6.7, 1.6 tsp

 •  Post Honey Bunches of Oats with Vanilla Bunches,* 8.0, 2 tsp

* The serving size for dense cereals was adjusted to a serving (2/3 cup) with roughly the same weight as a cup of most light cereals.

Source: Environmental Working Group