Snacking on the go!

Do you spend a lot of your day in your vehicle?  Whether you are a taxi cab driver, salesperson, police officer or bus driver, being on the go and eating healthy are sometimes difficult to merge.  For convenience, we stop at drive-thru restaurants, coffee shops and the like...certainly having a quick caffeine and sugar fix will give you a short-lived energy kick, but what happens two hours later, after the sugar crash, when all you really want to do is have a  nap??  Nutritious snacking IS possible, costs less than take-out food and is far less damaging to your health.  Having snacks that offer a slower release of sugar provide a more stable, energy-filled day.  But really, who has time to prepare these great nutritional snacks?  ANSWER = YOU DO!!!  Here are some great ideas - more to follow soon!

Unsalted or lightly salted almonds:  available in just about every grocery store in town,  almonds had long been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels. 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E and other antioxidants. Almonds may also help prevent osteoporosis and regulate blood pressure.  And the beauty of almonds is that it only takes a few handfuls to feel full.  For variety, throw in some extra goodies and make a trail mix of your own.  Where possible, organic is the way to go.  Try adding some dried fruit (cranberries, raisins, dried blueberries), seeds (unsalted sunflower, pumpkin or flax) or even some shredded coconut.  It will stay for days and days if in a tightly sealed zip-loc bag!


Granola:  a fantastic granola recipe is provided in my blog update of April 27th,  Make a double or even triple batch.  Munch on it during the day (as above) or better yet, pop it into a thermos with some cold skim milk or almond milk.  Grab your spoon and you will have healthy cereal with cold milk for at least six hours!


Air popped popcorn:  popcorn has been given a bad rap, thanks in large part to the unhealthy fats used by the movie theaters.  Did you know that a large popcorn with butter has 1640 calories and 126 grams of fat!!!  That's approximately the same fat content as 4 Big Macs!!  However, air popped popcorn is a fat-free crunchy treat that fantastic to munch on all day long!  Pop up a big batch in the morning, sprinkle with a bit of salt and even throw on a bit of nutritional yeast for a healthy energy-boost with a  slightly cheese-like flavour




Berries:  perhaps nature's most perfect fruit, berries (particularly blueberries) are steeped in antioxidants.  Antioxidants are phytochemicals, vitamins and other nutrients that protect our cells from damage caused by free radicals. Free radicals have been implicated in both heart disease and cancer.  As always, I prefer organic berries but all berries are liquid gold!  Before you start your day, wash your favorite mixture of berries (blueberries, blackberries, strawberries, raspberries), pat down well with paper towel to dry up moisture which can cause sogginess and pack in a small plastic (NON BPA!) container.  Beware of your over-the-top energy levels that day!!!  lol


An apple a day.....that's right, good old plain apples!  Quercertin, an antioxidant that is found mainly in the skin of apples, has proven more effective than vitamin C at protecting brain cells from oxidative damage.  AND they taste good!!!  According to one study, women who consumed an apple each day were 28% less likely to develop type 2 diabetes.  Simply cut up an apple or two in the morning, sprinkle with some lemon juice to prevent browning (optional) and perhaps a drizzle of cinnamon or maple syrup as an added treat. 


Smoothie:  Keep that thermos close at hand and whip up a smoothie before you head out onto the road.  The delicious thick smoothie will keep you feeling full, is a decadent way to beat the summer heat and will boost your fruit intake tremendously.  With a blender, combine skim milk or almond milk, your fruits of choice (strawberries, blueberries, mangoes, pineapples are some of my favorites) and a few teaspoons of either maple syrup or stevia.  Pour into a thermos and sip all day long.  You will be satisfied and energized!

Frozen Grapes:  another treat to beat the summer heat...simply pop a bunch of grapes (red if possible) in the freezer overnight...pack up and nibble on these frozen delights...they won't keep frozen all day (an ice pack or thermos or cooler or foil might help delay the inevitable thaw!) but even thawed, grapes are a great treat.  


Keep your eye on the blog in the coming weeks as we detail more healthy snacks-on-the-run. And as always, post your comments or suggestions - they are always welcome!

Bistro Fish Soup - slow cooker recipe

This delicious, low-fat soup is a meal unto itself!  Just add a salad and voila, dinner is ready minutes after you arrive home from work.  This recipe comes from The Healthy Slow Cooker by Judith Finlayson.  It's a treasure trove of easy, healthy slow cooker recipes.  I have adapted it for ease of use.  Don't be intimidated by the number of ingredients - it is truly no more than about 10 - 15 minutes of prep time and the rest is the slow cooker doing all the work!  Ready made (frozen) fish stock is available at Pusateri's amongst other retailers.

2 TBSP olive oil
2 large leeks, white part with a bit of green, cleaned and thinly sliced
1 onion, diced
1 bulb fennel, trimmed, cored and chopped
4 sprigs parsley
4 cloves garlic, minced
1 tsp fennel seeds (omit if you don't have on hand)
1/2 tsp each - salt and cracked black peppercorns or black pepper
1 can (28 oz) tomatoes, including juice, coarsely chopped (San Marzano tomatoes are the sweetest by far!)
6 cups fish stock (the actual recipe calls for vegetable stock but use fish stock instead - it gives it an awesome flavor boost). If you don't have fish stock, cook with vegetable stock and instead place 2 lbs fish bones and pieces in a cheesecloth and drop in as well)
2 potatoes, diced

Rouille (optional)
1/4 cup low fat mayo
1 roasted red pepper, peeled and chopped
2 cloves garlic, minced
hot pepper sauce
finely chopped parsley

In a pan, heat oil for 30 seconds (but never allow it to smoke!)  Add leeks, fennel, onion and cooks, stirring, until fennel is soft, about 6 - 10 minutes.  Add parsley, garlic, fennel seeds (if using), peppercorns and salt and cook for one more minute while stirring.  Add tomatoes with juice and fish stock and bring to boil. Transfer to slow cooker. If using vegetable stock, add cheesecloth filled with bones, and potatoes, and stir well.  Cover and cook on low for 8-10 hours or high for 4 -5 hours, until vegetables are very tender.

Rouille:  In a mini-chopper, combine mayo, red pepper, garlic and hot pepper sauce to taste.  Process until smooth.

To serve:  ladle hot soup into bowls, add a crostini on top.  Garnish with a dollop of rouille.

Chef Erin Greene's Toasted Nut Quinoa

Chef Erin is a Toronto-based personal chef with whom I have worked on many occasions.  Her meals are always so creative and delicious!  This is a quinoa dish that she recently made for us.  Pronounced "keen-wah", it is very nearly  a perfect balance of all eight essential amino acids.  It is gluten-free and a great source of protein, although it looks like a grain.  It packs a tremendous nutritional punch!  As with most great chefs, she adjusts seasoning to taste, so while the recipe is a bit vague, it's very easy to create to perfection.  I have done it several times with awesome results.


2 cups quinoia, cooked according to package
1/4 cup finely chopped mint and 1/4 cup finely chopped basil
Zest of 1 lime
Fresh squeezed lime juice - start with about 1/4 of the lime and add per your taste
1/4 cup very finely chopped red onion
Soy sauce to taste (I prefer to use low-sodium, wheat-free tamari sauce)
Toasted almonds and hazelnuts - chopped / crushed
Ground pepper




Cook the quinoa according to package directions.  While cooking, crush and toast the nuts.  Don't pummel the nuts to smithereens - some crunch and texture adds to the dish!  Allow quinoa to cool.  Add zest of one lime.  Toss in  sesame oil ( 2- 3 tablespoons), lime juice and soy sauce to taste.  Add chopped basil and mint plus finely chopped onion.  Add nuts and pepper (to taste), toss together and taste.  Adjust seasoning as necessary.  Delicious hot or at room temperature.  

Two potato topped vegetable pie

I have been making this recipe for so long, I don't even remember where it originated!  It is a very low-fat vegan recipe that is deliciously filling and can easily used as a main entree.  Bring it along to a potluck dinner and the guests will be thrilled!   
   


 5 Medium Kohlrabi - peeled and chopped (if you cannot find, substitute turnip or rutabaga)    
1/2 cup barley
1 onion, chopped
1 rib celery, sliced
1 carrot, diced
1/2 cup mushrooms, chopped
2 teaspoons basil
2 teaspoons fresh parsley
salt and pepper to taste
1/2 cup red wine
1 cup vegetable broth
2 cups mashed potatoes
2 cups sweet potatoes, mashed



Place all ingredients, except the potatoes, in a large saucepan & bring to
a boil.  Cover, reduce heat & simmer until the vegetables & barley are tender,
about 45 minutes.  Preheat the oven to 350F.  Transfer the cooked mixture
to a lightly oiled casserole dish & top with alternate diagonal rows of both
kinds of potato. (For a more decorative look, try piping the potatoes).
Bake for 35 to 40 minutes or until the edges bubble & the potatoes are golden
brown.  Serve immediately.

Homemade Granola

Granola offers such a power-packed nutritional boost to your day when prepared with the right ingredients.  Sadly, many supermarket granolas are filled with tons of oil and the healthy granolas that are available are often ridiculously priced.  This delicious granola is from a favorite Jamie Oliver recipe that I have adjusted. You can also top a yogurt & berry parfait with the granola or eat as a snack throughout the day.

2 cups quick cool oatmeal (but not instant)
1 heaping cup mixed nuts (I use almonds and pecans but feel free to use walnuts, hazelnuts, etc)
1/4 cup mixed seeds, unsalted (I add flax seeds but sunflower, pumpkin, sesame are also great)
3/4 cup unsweetened shredded coconut
1 teaspoon ground cinnamon
1 1/2 cups dried fruit (I generally use organic cranberries or raisins; try also apricots)
2 Tablespoons olive oil
4- 5 Tablespoons maple syrup, honey or agave nectar

Preheat oven to 350.  Put your dry ingredients (including coconut and cinnamon but not the dried fruit) in a big glass pyrex baking dish.  Stir well and smooth out.  Drizzle with your sweetener of choice and the olive oil and stir again.  Place in the preheated oven for 25-30 minutes.  Every 5 minutes or so, take the granola out and stir it, smooth it down again and put back into the oven.  While it's toasting, chop up your dried fruit if necessary (apricots, etc).    When the granola looks nice and golden brown, remove from oven, mix in the dried fruit and allow to cool.

Picnic season is almost here!

Our family loves to go and eat outdoors as soon as the weather permits.  We enjoy going to new, undiscovered parks or old favourites that we haven't visited in a while.  I try to pack a fairly "authentic" picnic lunch.  And while  it's always easier to stop en route at a local Mr Sub or Lick's,  that's not really as special as a seasonal summer picnic (nor as healthy!).    Here are some ideas to pack along on your summer picnic....remember to pack some paperware (plates, cutlery if necessary, tablecloth, napkins, etc) and bottles of water.  Also, please remember that if your journey is long, the day is hot or you don't expect to eat for many hours after you arrive, place some ice packs in and around the food, just to be safe.

Hard boiled eggs, halved
A variety of sliced cheeses or cheese cubes + crackers or flatbreads + grapes
Sliced raw veggies (carrots, celery, red and green peppers, etc)
Raw fruit - sliced / peeled  at home is a bit easier than doing so at the picnic - oranges, apples, mangos, pineapple rings, quartered peaches & plums, watermelon
Hummous and pita bread
Apple butter or  unsweetened jam on crackers
Veggie meat slices (sliced hickory smoked tofurky as an example) on buns + all the condiments your family enjoys (sliced tomatoes, mustard, ketchup, dill pickles, relish, etc)
Unsalted nuts or unsalted popcorn
Sparkling non-alcoholic beverages
Vegetarian pate

Have fun and enjoy the much deserved warmth when it arrives!!

Chestnut Roast

Another favorite main course dish is the Chestnut Roast, from British nutrition guru Gillian McKeith.  I bring this along to Friday night dinners and the reviews are always fantastic.  This roast serves about 4 people.

1 tbsp olive oil plus a bit more for greasing the tin
1 large red onion, finely chopped
3 cloves garlic, minced
1 large leek, washed thoroughly, and thinly sliced (mainly white part only)
2 carrots, peeled and sliced
1 large parsnip, peeled and chopped
200 gram vacuum-packed package of chestnuts
100 grams pine nuts
3 tbsp chopped parsley
2 tbsp chopped thyme
2 tsp chopped rosemary
2 tsp wheat-free vegetable bouillon powder
100 grams soft mild goat's cheese (optional)

Preheat over to 350.  Take a round pie-like pyrex dish (or other round baking dish that's not very deep) and grease with some olive oil.  Heat 1 tbsp oil in pan.  Gently cook the onion and garlic approximately 5 minutes, stirring occasionally, until soft but not browned.  Add leek, carrots and parsnip and 375 ml of water.  Bring to a boil and then simmer on a lower heat for about 8 minutes.  The water should have evaporated and the veggies should be tender.  Allow to cool for ten minutes.

Place the chestnuts in a food processor and pulse 10-15 seconds until roughly chopped.  Transfer to a large bowl along with the cooked vegetables.  Add the pine nuts, parsley, thyme, rosemary and bouillon powder.  Mix well.  Spoon half the mixture into the pyrex dish, pressing down well.  If using, dot with half the cheese.  Spoon the rest of the mixture on top.  Dot the top with the rest of the cheese.  Bake 40-45 minutes or until browned.  Remove from oven and allow to cool for at least 5 - 10 minutes.