Get Your Greens in!

My Article in Tonic Toronto, December 2009 Issue

But Greens are relevant all year round…read on!

My clients always ask me, “if there is one thing I can do to better my health or one food item I can add in that is amazing for me…what is it?” My answer is always greens! If there is any place to start – it is with greens. No matter what your diet currently consists of – whether you are an omnivore, vegetarian, vegan, flexitarian (little bit of this and a little bit of that), or raw foodie – it doesn’t matter. Getting your greens in is the first step to optimal and long-lasting health.

Most people do not eat enough green veggies, even though they have immense nutritional value. Recent studies have confirmed that populations with diets rich in green leafy vegetables run a far lower risk of heart disease and cancer. Not to mention that they support bone health, aid in detoxification and are an excellent source of antioxidants and fiber. Leafy green vegetables are one of nature’s richest sources of nutrients, so look beyond spinach and broccoli and get familiar with things like kale, collards, Swiss chard, arugula and bok choy.

Depending on what you like, there are so many ways to get your green veggies in. The good news is that each one offers a very different, unique taste and texture. Even if you have to sneak them into a smoothie for the fussy ones in the family, I promise you – there is always a way!

Whether you are following a vegan diet or just want to take your nutrition to the next level, greens should be an essential component to your day. Choosing a leafy green such as kale, will boost up your meal, give your body an extra dose of much needed calcium, magnesium, iron and fiber, and compliment anything and everything on your plate. Kale is fantastic when it is just lightly steamed, sautéed or chopped up and marinated raw into a salad. They even make great ‘chips’ (see recipe below). This goes for any green by the way, so the possibilities are endless and you really can’t go wrong.

It is very common to get overwhelmed when it comes to greens. My suggestion is to start basic. Pick one new green a week to ‘play’ with until you have found a way for you and your family to enjoy it. The number one complaint is that greens are too bitter. Well, yes collards and kale can be bitter, especially if they are new to your palette. Once you find a way to get them into a meal – whether they are added to a smoothie, tomato sauce, chickpea stew, chunky vegetable soup, grain dish or simply dressed with olive oil and sea salt, there is no turning back. You will be hooked because you will suddenly start to feel better, have more energy and you may even lose weight. That doesn’t sound bad does it?

Experiment with nature’s emerald gems, have fun and to make sure YOU get your greens in everyday. Just remember that a meal isn’t a meal unless there is something green on your plate!

Zesty Kale Chips

Ingredients:

• 2 head Kale, washed and torn
• ¾ cup Tahini
• ¼ cup Tamari
• ¼ cup Apple Cider Vinegar
• ½ cup Water
• 1 clove Garlic
• 1 Lemon, juiced
• ¼ teaspoon Sea Salt
• ¼ cup of Nutritional yeast or hemp seeds

Procedure:

Place the kale in a large mixing bowl. Combine the rest of the ingredients in a blender and blend until smooth to get a thick consistency. You may have to add more water. Pour over kale and mix thoroughly with your hands to coat the kale. You want this mixture to be glued to the kale.

In Dehydrator:
Place kale onto a Teflex sheet, on top of a mesh dehydrator screen, and dehydrate for 6 hours at 115 degrees F. You’ll need to use two trays. Rotate kale occasionally to dry uniformly.

In Oven:
Place on parchment paper on a sheet tray, and bake on a low temperature for about 30 minutes (or more). Keep an eye on it and turn often to ensure even drying.

Marni Wasserman
~ is a natural personal chef and holistic nutritionist
www.marniwasserman.com/

Thriving on a Plant Based Diet

It is quite possible to gain extreme  health benefits on a plant based diet. You can attain not only your fitness goals but your health and your weight goals as well. Long gone are the days that we need meat and dairy to get that lean physique. A low carbohydrate diet is not the answer either – your body need carbs in all it’s forms (except refined ones of course!) along with good quality essential fats and protein! Whole grains, fruits, vegetables, legumes, nuts, seeds and sprouts are the way to go. Not only do our bodies assimilate the nutrients from plants much quicker, but they are much easier to digest – leaving you feeling great with exuberant amounts of energy and attaining all of your health and fitness goals.

There are many health gurus and products that have dedicated their effort to prove the benefit of plant based foods on your health and fitness goals. There are now world renown athletes that consume these diet and thrive! Brendon Brazier for example,  the man behind the Vega product line – not only stands as an example of a triathlete that has attained extreme gains in his fitness through a vegan diet, but has also provided the world information, supplements, protein powders and food bars to help others get there.

Other products that support this is my latest found love – Sun Warrior Protein - which has happily been in my life now for over a year. I can’t even begin to tell you how great I feel on this product. The raw fermented brown rice protein that sun warrior provides my cells – is like nothing else. It gives me energy before a workout, replenishes me after a workout and provides me with balanced smoothie and a whopping 15 grams of protein per serving (which is the perfect amount – in addition to the other goodies in my smoothie!).

It may not be enough for me to say it myself, you may have to pick up a book (The China Study, Thrive (Fitness), Food Matters, In Defense of Food, Green for Life , Superfoods) to believe me, but plant based foods will help you reach your fitness and health goals – I promise. And as I said you will not only feel great, but you will look great and you will only want to do great things!

To learn in person from me or learn how to make some super delicious high plant protein, complex carbohydrate and healthy essential fat recipes – then join my Fit and Fabulous class on April 14th!

Here is how you can start to Thrive on plant based foods: ( just add one or more of these foods into your diet and you are on your way!)

1. Coconut water -replenishes your cells and your energy before of after a workout

2. Hemp seeds – will give your salad a protein boost with high quality essential fatty acids – while giving it a nutty kick

3. Quinoa (and other gluten free whole grains) – are easy to digest forms of complex carbohydrates that will give you long lasting energy

4. Almond butter – will give your body protein, calcium and healthy fat to keep your bones and muscles strong

5. Kale and other leafy greens – provides magnesium and chlorophyll to cleanses your blood and invigorate your cells

6. Avocado – gives your body essential fatty acids while nourishing your nerves and your skin

and don’t forget to use a variety of SUPERFOODS like goji berries, cacao, maca, mesquite, bee pollan and spirulina – full of  protein and essential vitamins and minerals!

Please share with others how you thrive on plant foods or how you fuel your body pre/post workout! We all want to hear!

Carob Fig Frozen Fudge

these are high in plant protein, rich in calcium and make a perfect pre or post workout snack!

1 cup figs, soaked

1 ½ cups filtered water

1 tablespoon pure vanilla

1 ½ cups almond butter

1 ½ cups raw carob powder

½ cup hemp seeds

1. Place the figs in a bowl and cover with water and soak for about an hour, until soft. Drain reserving liquid.
2. In a blender, blend the figs, and vanilla until smooth, slowly adding soaking water as needed to form a creamy consistency.
3. Transfer the fig mixture into a large bowl, add the nut butter, and stir to combine.
4. In a separate bowl, mix the carob and hempseeds.
5. Gradually add the dry carob mixture into the wet fig mixture. Stir well. Press evenly into a 10 by 18 inch brownie pan, 1 inch thick, and freeze until firm (about 3 hours).
6. To serve, cut into 1 inch squares.

A Coconut a day…

I have recently been struck with coconuts. I am talking the real deal, whole, full and ripe young coconuts. It can’t get much better than this (well yes it can, if only I lived under a coconut tree!). But this is still pretty good. So I have been enjoying cracking them open, putting in my glass straw and sipping my way to health. A coconut is only good if you can share it! So of course I had to extend the invitation to my favourite 2 year old – Andy. He is the most delicious little guy who not only drinks “coco-mutt” right from the source but enjoys such things as kale chips, blueberries, smoothies and any other concoction that is mom has in store (which is pretty much the cleanest diet that a kid can eat!). Did I mention that he loves just about every bite of it! If only we could get kids these days to eat coconuts, kale, quinoa, dried apples – instead of wonder bread, peanut butter, candy and coke, then we would be heading in to a much brighter future for generations to come! There are ways to get these vital ingredients into children. You have to start young and you have to make it fun for them. They need to know that “healthy” food can be colourful, interesting and delicious. If it is anything short of that – they will be at the vending machines in no time!

In my last post The Full Package, I discussed the importance of having a litter- less lunch packed full of yummy snacks. This is great for not only a child to take to school, but also for moms on the go – that way there are always healthy snacks available for any time of the day.

If you make it fun at home by making snacks with your kids, and showing them that you too love to eat healthy food, then hopefully they are sure to follow. I can’t speak from experience yet – but if Andy’s mom can do it with three kids – then anyone can!

Have you ever seen a kid so happy to drink a smoothie that was made with the purest of ingredients? This ones got chia, avocado, banana, cocoa, rice milk and Sun Warrior Protein!

What about here where he is eating just pure blueberry puree and loving every second of it?Or here, this is the best one, because he can’t wait to get his hands on these delicious and nutritious kale chips!

This just goes to show you a that kids can get excited about healthy organic and nutritious foods that will most definitely…keep the doctor away!

Please send me your best kids pictures or favourite healthy snacks that your kids just LOVE to eat!

For those of you still in question about Coconuts and their extreme health benefits and relevance to the human body – please CLICK HERE!

My Favourite Vegetarian Meal!

This is a tough one for me, but I assure you – I do have a favourite vegetarian meal and so do you!

But first let me tell you about my favourite meal and then read on to find out why yours is important too.

Okay, so my favourite vegetarian meal is one that I like to create when I want something nourishing, warming and revitalizing. In which case I pretty much go for the foods that connect with this energy and make me feel amazing. My go to grain is usually quinoa, this is the best foundation for a wholesome dish. It is nutty, light, high in protein and digests immediately. Then I like to add in all of my favourites – starting with some baked marinated tempeh for it’s juicy and hearty texture, roasted sweet potatoes for some natural sweetness, steamed kale – a meal isn’t a meal without some greens, avocado – for it’s creamy and smooth consistency and then some chopped almonds for some raw crunch. Then to top this dish off I like to add in some tamari – natural salty flavour and tahini for a rich boost of calcium. This is my absolute favourite meal!

Now why am I telling you this, because I want to make it apparent that everyone has a favourite food or a favourite meal, maybe it’s a snack or a drink. Whatever it may be there is something that you have eaten that has made you feel amazing – and I want to know what that is – especially if it is plant-based!

So if you tell me, this is going to work out for you because I am having a contest in which you will have a chance to win a FREE Fully Nourished Cooking Class!

Yes you heard me, you can attend any one of my cooking classes for free!

Well… there are some conditions that this contest is based on.

The premise: Tell me your favourite plant based/vegetarian meal, snack or drink. It can be raw, cooked, gluten free, sweet, savoury – anything you like! Just nothing that comes from an animal (this means NO fish, chicken, meat, eggs, cheese).

The reason: I want to know WHAT about this plant based or vegetarian food item that made you feel happy, excited, proud, energized, nourished, balanced etc…You don’t have to be vegetarian or vegan to do this or have had this experience!

There is significance and purpose to this contest. Not only will I highlight the winning answer on my blog, but the winner will also get to come to any on of my vegetarian Fully Nourished Cooking Classes absolutely free of charge (value over $100). This contest will also demonstrate to people that plant based foods not only taste amazing but have an incredible impact on your health and I want as many people as possible to exploit and share their experiences!

So there are many factors that this veggie experience can be based on. It can be the taste, texture, smell, colour, flavour of the meal – it doesn’t matter to me. I just want you describe what it was and what it did to you that made you excited about healthy plants based food. This can be anything from a simple salad with pumpkin seeds to a coconut banana smoothie. Please share your story, your experience – the more detail you give me, the better chance you have to win.

I am giving you (my readers) one week to post your foodie delight in my comment section – share it on twitter, share it on facebook. And then after that week, I am going to pick my three favourite ones and post them and then you (my readers) will be the judge and pick your favourite one. Then I will contact the winner personally and invite them to come to any vegetarian cooking class of choice to have more amazing experiences eating delicious plant based foods.

I have one more question…are you ready?

Get posting!

This could be you!

Krunchy Kale Krisps

I love knowing that I can make “chips” from one of natures healthiest vegetables in my own kitchen. Kale chips have become a new craze in the Raw Food and Health world over the last couple of years. They serve a very important and satisfying purpose. They fulfill that salty, crispy, crunch that most people often crave every once in a while. Since these “chips” are full of delicious and healthy whole food ingredients, it makes them just that much better!

It doesn’t really take much to put them together. You don’t necessarily need a dehydrator, which is what is commonly used in most “raw” food recipes. So if you don’t have one, the good news is that you can just use your home oven (on a low temperature of course!). But if you have already gone the length and purchased a wonderful Excalibur dehydrator, then you may as well make your kale chips in there - as a dehydrator will preserve all the nutrients and enzymes  and ensure they don’t get “overcooked”, especially if they are only done at 115 F. If the oven is your only option, then you will need to keep an extra eye on them so that they don’t burn or shrivel up and disappear on you. Kale is a very tender green leafy vegetable that carries with it so many amazing nutrients.

Kale truly is a superfood. Kale contains powerful minerals and vitamins that strengthen your bones, protect your eyes, cleanse your blood, prevent colon cancer and makes your skin glow (now who doesn’t want that!). This all because Kale is an exceptional source of chlorophyll, calcium, iron, magnesium, vitamin A and C.

So the next time you are perusing through the produce section, or at your local farmer’s market or in my backyard…then grab a bunch of kale and experiment with it at home. Making kale chips is one way and a great way. But also marinating it in a salad or steaming it with some olive oil are other delicious ways as well!

If kale  you want to get more familiar with kale in the kitchen, then you may want to check out my Green Goddess Cooking Class next Wednesday!

Zesty Kale Krisps

Ingredients:

1 bunch of kale, washed and torn
1/4 cup tahini
2-3 tablespoons tamari
2 tablespoons apple cider vinegar
1/4 cup water
1 clove garlic
1 juice of half a lemon
¼ teaspoon sea salt
2 tablespoons of nutritional yeast (can add more for a “cheesier” flavour!)

Procedure:

Place kale in a large mixing bowl. Combine the rest of the ingredients in a blender and blend until smooth to get a thick consistency. You may have to add more water. Pour over kale and mix thoroughly with your hands to coat the kale. You want this mixture to be really glued onto the kale.

In Dehydrator:
Place kale onto a Teflex sheet, and dehydrate for 4 hours @ 115 degrees. You’ll need to use two trays. Rotate kale occasionally to dry uniformly.

In Oven:

Place on parchment paper on a sheet tray, and bake on a low temperature for about 30 minutes. Keep and eye on them and turn them often to make sure they dry evenly.

You can use any variety of Kale for this recipe, however curly kale tends to taste and turn out the best!

Garden of Eatin'

There really is nothing better than produce shopping in your own backyard!

I have always been able to maintain a simple garden consisting of tomatoes, cucumbers, kale and green beans. By maintain, I mean drop the seeds and hope for the best! This year I decided to take it to the next level. Because I have a the farthest thing from a green thumb, I had to hire in help for this task, an organic farmer. He came at the beginning of the season to get my soil turned over with organic goodness and now he comes by to plant things in their proper places – because now I know there is a proper place for every little seedling and they can’t just go anywhere.

I am also learning that there is a timeline involved with everything, and that all things will grow in cycles. I am also learning that little critters, bugs and animals like to feast on my organic buffet in the backyard – I guess it’s because it all just tastes so good! But honestly it’s not fair that they get to dive in before I do – and they usually eat the best parts! But there are ways around this – like building a mesh mini green house to keep the animals away. As for the little critters, cayenne pepper in a water bottle seems to help a bit. However, I am open to more suggestions, if you know of some other ways I can get the bugs off my chard, kale and lettuce – please let me know and leave a comment!!

So far this season I have been seduced with radishes, spinach and some other greens (which I am going to have all season) this includes everything from salad greens to kale, chard, collards, broccoli and arugula. I also have some berry bushes planted that will yield strawberries, blueberries, cranberries and blackberries. In the later part of the summer I will have carrots, beets, fennel onions – I will take more pictures at that time. I also have a beautiful little box of fresh herbs like oregano, lavender, sage, thyme and rosemary.

So if you are considering having your own garden please go through with it, hire some help or at the very least just get some seeds or herb plants and plant them yourself. You can usually get a hold of this stuff at your local farmers market. There is nothing better than walking out to your own “garden of eatin’ and picking your own produce.

Having my own organic garden has made my weekly produce shopping extremely easy. It also provides me with enough veggies for my morning juice – without any worry that I am running out of greens. But the best part is that I get to use some of this wonderful organic and very local produce in my cooking classes. The participants really enjoy this as there is nothing better than eating salad that is picked that same day. If you want to experience this, then you are just going to have to come to a class to find out!

Veggie Delight Salad:

2-3 handfuls fresh arugula, baby greens or spinach
4 radishes, thinly sliced
1/2 cucumber, thinly sliced
2 carrots, shredded
1/4 of a beet, shredded
2 tablespoons hemp seeds

Dressing:

1/2 cup olive oil or Vega’s EFA Oil Blend
1/4 cup apple cider vinegar
2-3 tablespoons agave nectar
1 heaping tablespoon dijon mustard
fresh herbs
salt and pepper to taste