Harvesting Africa for Greens!

What an experience! I just got back from Kenya, Africa and I am still adjusting to life back here in Canada. Kenya is an incredible place with so much to offer in terms of it’s culture. The people in Kenya, are so amazing. They live a very simple life and enjoy it! Kenya also has so much to offer in terms of it’s land and crops. There is so much lush vegetation, it is green everywhere. However there is a problem, they do know the value of what they’ve got. They have the opportunity to be one of the healthiest nations in the world but they don’t understand the benefits of green veggies and their importance to health and immunity. This is a concern, because despite the simple and enjoyable life that they live, there is the impending issue of terminal diseases which takes the lives of so many Africans every year. This is where we “the Green Team” have stepped in, to make a difference and improve the quality and duration of their lives.

Heading out there. I had an idea of what to expect but nothing ever measures up to what you had thought. The mission for me was to be brought out there to educate different community villages on the benefits of greens. Yes greens! How amazing is that, they have greens everywhere in Kenya, growing all around them all year round! (I also can’t forget to mention the abundance of mango, banana and avocado trees – I was in tropical fruit heaven!)

Over the last year, each of these villages has been cultivated with their own organic garden. A team of well educated local individuals have made this a reality. With agriculture skills and strong knowledge for gardening, harvesting and planting these garden beds have been brought to life. With the garden beds in place, the next step is for the people (mostly ladies) in the villages to become educated on what it means to eat the  greens they are growing! They have the resources, now they need to put it into action. As you may or may not know most individuals in Africa, have been inflicted with some type of disease. Whether it is Malaria, HIV or Typhoid, the truth is they have weak immune systems, which leaves them vulnerable to contract theses diseases at any given time and over and over again. With HIV in particular, the goal is not to let it transmit into Aids. With Malaria the goal is not to get it more then once a year – if that!

With an influx of fresh and raw greens in their diet, they should be well on their way. Victoria Butenko’s book Green for Life was our guideline and driving force for these communities to start eating more greens in the simplest way possible.  Unfortunately most of the villages do not have access to electricity (meaning no blenders or Vita Mix’s), but we showed them how they can still make do. We have provided each village with a hand held juice extractor so at the very least they can get raw liquid green juice and then combine it with some fruit or just take it straight!

The next goal was to teach them how to cook their kale (Sukuma-wiki). Currently, they drench their kale in vegetable oil and cook it until it is brown (i.e. dead in nutrients). So I explained to them what this meant and taught them to just blanch their greens – dip the greens in boiling water for 1-2 minutes to take out the crunch/bite (and prevent any air-bourne illnesses) then combine it with some grains such as millet or rich and sweet potatoes (rather than Ugali – the traditional cornmeal that is a staple in their diet which is also low in nutrients). This way they could still enjoy cooked veggies by preserving it’s vibrant green colour and obtaining all of their vital nutrients.

Education is the driving key to make any immediate changes. It will take time for all of this to be put into action, but the goal is one year.  My friend Elisa, the team naturopath,  has taken a base line of their health and we will see what happens over the next year when they make changes in their diet. The next little piece to this project was the support for the many orphanages and child homes all around Africa- as many children have been left abandoned by their mothers (no money, no resources, ill health etc…). Of course many of them as well have been sadly inflicted HIV and Malaria, but luckily they have been taken in by caring and compassionate individuals who are dedicated to giving these children a roof over their head and food on their plate. Part of this food is greens, as these homes and orphanages have also been equipped with some of the best looking organic gardens that I have ever seen. Every seed and plant is in it’s perfect place for optimal growth and output. Even in some of these locations the children are actually in charge of their own plot of land. At such a young age, some of them don’t even realize how lucky they are to be able to have access to organic green veggies. The nutrition that they will gain from this vegetation will hopefully infuse their bodies with good nutrition to prevent long term and terminal diseases.

I can’t even describe the gratitude that I have to have been part of this incredible project and mission. We have set out to do something incredible and my team leader Dale (from Natural Calm Canada) has been set on this mission for years. He has dedicated his entire being and business to supporting these Kenyan communities. I am excited and humbled to help to make a difference to the lives of Kenyans. I can’t wait to go back next year and follow up and see the difference that Green Veggies have made in their lives. I sure know they have made a difference in mine!

Green Smoothie Testimonial!

Perfect Organic Garden in one of the Villages

Orphans claiming their plot of Organic land!

Vertical Gardening with Kale (Sukuma)

Boaz teaching how to make Green Juice

Students, weeding, seeding and growing Green Crops

Educating Grade School Kenyans about Greens, Immunity and Health

The “GREEN” Team! Juliet, Boaz, Dale, Me and Elisa

Delicious Retreat RaWp-up

I have always wanted to go on a retreat – especially one that was focused on health and wellness. I never really got the opportunity to pursue this interest. So instead, after finding out about the House of Verona in Collingwood Ontario – it wasn’t long  before I decided to host my own retreat. There is nothing better than gathering a group of like minded individuals and guiding them through a weekend of laughter, learning, sharing and cleansing!

I put the word out in February that I was going to host a delicious retreat up in Northern Ontario and it only took about two weeks before 10 + spots had filled. I was so happy and excited that people wanted to share and escape the city for a weekend away. Because it is spring, the topic of the weekend was cleansing, nourishing, rejuvenating while eating raw, organic and vegan food. It is not very often that you get to experience all of this at once!

Planning ahead for the weekend – I created some delicious recipes and planned out all the meals.  I basically took all of my favourite raw meals and created a full menu with them. We started each day with a green juice, smoothie and a yummy breakfast of sprouted bread with acai berry jam, sprouted buckwheat, almond milk and superfood toppings. Then all of our other meals varied between thai coated kelp noodles with collard wraps, savoury nut based dips with LIVE crackers, marinara and pesto pizza with caesar salad, onion-flax bread sandwich with carrot beet and kale slaw and two desserts: mango, banana “ice cream” and chocolate avocado pudding. Did I mention that this was a DELICIOUS retreat?

Trio of Raw Dips – Living Flatbreads and Green Salad

Onion Flax Bread with Walnut Pate and Kale Slaw Salad

Sprouted Buckwheat Cereal with Goji, Coconut and Cinnamon

Acai Berry Jam on Sprouted Kamut Bread

Marinara and Pesto Pizza with Brazil Nut Crust

That was just part of it, the rest of the weekend revolved around learning and sharing. We watched the film Food Matters, had an interactive discussion about cleansing and immunity, learned how to blend smoothies, roll nori, sprout, make nut milks and what essential equipment to have in your kitchen.

Raw Nori Rolling Lesson

Making a Green Smoothie (with Sun Warrior) Lesson

The last component of the weekend allowed for healthy lifestyle activities like yoga, hot baths at a local spa and a hike up blue mountain. We managed to cover a lot in two days- but everyone got something out of it. I had participants from Ottawa, Waterloo, Oakville and Toronto -  everyone had something to offer to the group, with varying areas of expertise and knowledge in health and fitness – we all learned from each other which was the best part! I am even more thrilled that long lasting friendships and bonds were created. From the positive energy and feedback I got from this group, they will always remember their Delicious Weekend Retreat. Thanks to all who joined!

Refreshed after a dip in some hot baths!

Invigorated after our hike to the top of Blue Mountain

Please continue to check my website for details about my next Retreat, October 15-17th – Autumn Immunity and Renewal!

How to Taste Your Dragon!

I am rather excited! As I have just eaten my first Dragon Fruit. It is so much fun to discover and taste new fruits – especially exotic ones. I can’t believe after all of these years experimenting and trying new things – I had never sliced open one of these beauties.

I’ve walked past them so many times in markets and never picked it up. But for some reason the other day something about this flamboyant fruit enticed me to reach over and grab for it.

I couldn’t help but be drawn in by it’s gorgeous pink flesh. It looks like a flower (in fact it is a flower). I know it’s not local, and most likely not organic either. But it is 100% delicious. This is not and will not be a staple in my diet, but it will be a treat (and I think I will treat myself to it more often!!).

When you cut into it you’ll notice it’s white peppered flesh. Almost like a white kiwi. It is totally unique, there is nothing like it! It is so easy to scoop the flesh out with a spoon and then slice it up and eat it up. I had to control myself from eating the whole thing. It is that tasty and so easy to eat – it literally melts in your mouth! Too bad I bought only one! I will wait at least a couple of weeks to buy another one (I said treat…right?)

Once the flesh is out, you can enjoy it in fruit salads, garden salads, in smoothies, drinks or simply on it’s own. That is just how you eat it, wait until you find out how good it is for you!

I have done my research and now I have learned that by eating Dragon (also known as Pitaya fruit), you can lower your cholesterol, balance your blood sugar, get more than your daily dose of Vitamin C, load up on antioxidants, fill up on fiber and get in your healthy fats (due to all of it’s seeds). That’s a lot of punch for one fruit! But for all that flare in it’s shape and colour, it has to offer something at least as equally interesting on the inside.

This is a loaded fruit. All of it’s beauty was worth it. I can’t wait to taste my next Dragon!

First Cut it in Half

Then Scoop out the Flesh and Slice

C-Veggies: The Ultimate Super Veggies!

There is really is not such thing as C-Veggies – but Sea Veggies on the other hand are amazing. Often the word SEA in itself is enough to scare most people away. So I softened that up and used the letter C to represent these delicate superfood gems of the sea – but C also stands for cleansing, calcium and chlorophyll as this is what these guys are packed full of! This is just to give you a taste of what I will be getting into.

If you haven’t experimented with sea veggies yet, then you are truly missing out. They are so diverse in their use that the list just goes on and on. Most of you have actually had sea vegetables, many times. What do you think your sushi is wrapped up in? Nori! One of the most commonly used sea veggies. It is super delicious and versatile. You can crumble it on salads, drop it into soups or just snack on it plain! Then the realm of sea veggies carries over into dulse, arame, wakame, kelp, kombu, hijiki, agar, kuze – they all sound kind of funny (I love naming them off in my classes), they all have different uses, a distinct flavour – but what they all have in common is that they are loaded with minerals and chlorophyll! (CHECK OUT THIS GUIDE to get more familiar with each one!) There is even a new and fun variety of kelp – which comes in noodle form. Pretty fancy stuff – it has been stripped of it’s green essence, leaving it colourless and flavourless but it is a great base to a raw spaghetti or pasta dish! (see recipe below!)

All in all, Sea Veggies are an amazing condiment to add to any recipe -cooked or raw. A simple slaw salad, a stir fry, miso soup, on top of a veggie burger, in a wrap. I think you get the point. But what is relevant to know, is that you need so little to get the benefits. Just a little goes such a long way. In Macrobiotics - sea veggies are a staple to the diet but are only used as a condiment to every meal. They are balancing and make your meal look beautiful, interesting and unique. You will also be happy knowing that you are getting an extra dose of much needed nutrients.

Let me take you through the benefits of Sea Veggies – hopefully this will inspire you to at least try one variety!

Sea Veggies…

reduce blood cholesterol

remove metallic and radioactive elements from the body (great for chemo)

prevent goiter (enlarged thyroid condition)

have antibiotic properties

strengthen bones, teeth and nerve transmission

help digestion

softens hard masses in tumors

used as a beauty aid – helping to maintain glowing, healthy skin and lustrous hair

Lastly…ounce for ounce sea veggies provide all the vitamins and minerals that are required for human health (similar to what is found in human blood -including calcium, iodine, phosphorous, sodium, iron and vitamins A, B, C and E) and it is also an excellent source of  protein!

I will leave it at that!

SEA MY VEGGIES – Creamy Kelp “Alfredo” Noodles

Sauce:

2 heaping tbsp raw tahini

2 tbsp tamari

2 tbsp apple cider vinegar

2 tbsp lemon juice, freshly squeezed

1 tbsp hemp seeds

1/4 cup chopped parsley

1/4 cup chopped garlic leaves (from my garden) or 1 clove of garlic

sea salt to taste

blend up with a bit of water to thin out (not too much!) – approx 2 tbsp!

Veggies:

1 pack of kelp noodles – remove kelp from package rinse and let sit in warm water with lemon juice for 1 hour to soften!

— if you can’t find kelp noodles (found at local raw restaurants or online from Upaya Naturals), double the amount of zucchini to use as a noodle base!

1/4 cup arame, soaked for 15 minutes

1/2 cup kale, chopped

1 cup shredded beets and carrots

1 cup zucchini shredded

1 small bunch  broccoli (marinated with olive oil and sea salt and dehydrated or baked on a low temperature for 20-30 minutes until soft and tender – scrumptious!)

Pour the dressing over the noodles, add the veggies , toss and serve!

My Growing Garden!

If you have been reading my blog for over a year then you would remember that I have a garden. Last year was the first year that I had a full edible garden with all the fixings…it was great. The growing beauties in my garden made for amazing local produce in my cooking classes and supplied greens for my morning green juices everyday (all the way until December – can you believe it!). But this year my garden is going to be bigger and better (literally)! I am so excited that I want to share this experience with you – from it’s very early sprouting stages…right now – all they way until its full growth! So right now I have all kinds of goodies germinating and starting to grow – along with a barrier or garlic to protect my little green babies from rabbits, squirrels etc… at least that is what the gardener said – let’s hope it works. I am going to have a full yield most likely starting the end of April – so if you are lucky enough to be attending one of my DELICIOUS COOKING CLASSES this spring and summer- you will have the honour of tasting veggies right from the source! Planted and sprouting so far is radishes, arugula, Swiss chard, parsley, kale, collards, carrots and at least 3 different kinds of lettuce. There is more, I know there is! Of course there is also more to be planted at different stages throughout the season…looking forward to that!

I also have a compost system going in place, so that all the goodies from my organic waste in my kitchen can be recycled right back into the earth as it makes new soil for growing seasons to come. Very exciting!

I can’t emphasize how exciting it is to see growth in my backyard! To be able to harvest and use greens and veggies right away – there is no comparison! I wish I had the knowledge of how to do this myself but luckily I am getting some help. That way  hopefully at some point, I will have an understanding of how to do it myself…but for now – I love having the help and the education and I will just need to stick to what I do best – using the veggies from my garden in delicious and nutritious recipes!

April 12th/2010 – Stage 1

Little sprouts of arugula and parsley starting in a mini greenhouse!

Arugula, garlic shoots, and chard starting to pop up

Newest addition to the garden – for more yield to maximize sunlight!

Most herbs will be here, basil, dill, rosemary, thyme

JUNE 2010 UPDATE ON MY GARDEN!!!

Look whats growing….so exciting!

All my herbs and extra lettuce!

New Garden Bed with Lettuce, Cucumber, Kale, Chard, Peas and Stevia

Strawberry Bush

The Main Garden – Zucchini, Lettuces, Kale, Chard, Beets, Cabbage Leaves

I LOVE Golden Beets!

Minty Greens!

Please let me know if you have a garden or compost!

What are you growing?

What do you love to make, cook, prepare with your organic veggies?

Super-Packed & Ready to Go (Canada!)

As you can see by my jam-packed bag full of goodies – I am headed on a trip. I am going to the Vancouver Olympics YAY. By the looks of my bag – you may wonder why I am so overly prepared. If you don’t know this about me already – I don’t take any chances. I make sure that food is of #1 priority – even when I am on Vacation. I am sure there will be some delicious things to enjoy in the Whistler village, but you really never know. In a previous post that I wrote “On the Fly” I talked about the problems associated with not traveling with enough food or being prepared – especially when you get stuck in an airport for 8 hours! But this time my food needs to cover me for more than a week  to keep me nourished and satisfied. Not only is it going to be busy and bustling in the village – but if my memory is correct (when I was there 3 years ago) – there was many a bar and pub in the village and not so many yummy spots for me to eat.  Of course I will make do with the grocery store there and some of the meals that will be enjoyed out (choosing salads, steamed veggies and whole grains where I can) but the rest of my meals and snacks need to be covered (thank goodness we are staying in a place where I can cook). I will not settle on “food on the go”, pizza, wings, burgers – these are main staples that will be easily and widely available. Instead I will have brown rice pasta, quinoa and lentils  to cook up and greens powder, goji berries and cacao in my pockets to keep me fueled throughout the day while I cheer our teams on!

But it does make me wonder… the Olympics portray the most amazing athletes and physical bodies the world has ever seen – and why certain chain companies and poor quality foods (not mentioning any names) are the major sponsors and endorsers to represent fitness, health and performance – drives me nuts! There is so much more to comment on this – but I will keep my cool for now.

But on the flip side….

If only Olympic athletes were on a super-food and plant based diet and these were the foods that were advertised and supported by the media, then others like me would be on cloud nine. When will the day come that we will see a commercial with an athlete biting into a Vega bar or downing a Sun Warrior Shake ? I would be that much more proud of our Canadian Olympic Athletes. But for now I will just focus on myself and make sure that my own health and nutrition is taken care of – and hope for the best in the future! One day – and hopefully soon the world will start to see the wonders of these foods and the incredible impact they have on the human body – whether it is for athletic performance or just day to day vigor – yummy, organic, plant based foods are super-packed full of nutrition and keep you going!

Marni’s Checklist

- Packets of Vega and Sun Warrior protein powder to make yummy goodness throughout the day!

- Homemade Granola

- Rolled Oats – for porridge

- Brown Rice Pasta

- Quinoa

- Organic Dark Chocolate

- Spelt Flatbread

- Rice Cakes

- Almond Butter

- Raw Crackers and Kale Chips

- Mac and Chreese ( just in case !)

- Rice Milk

- Sprouted Lentils and Brown Rice

- Organic Food Bars/Lara Bars/Goji Berries/Cacao/Acai/Hempseeds

- Herbal Teas

I think there is more floating around in there somewhere

I would love for you to share your thoughts, leave a comment, post on twitter – whatever you can do to show your support and let me know that you:

Love super-powered plant based foods?

Travel with food and what  you pack?

Agree that Athletes should eat super-foods?

Or anything else that you want to share!

Preventing with Plants

Last week I held a workshop in conjunction with the Holistic cooking Academy. The topic and premise was focused on meal planning for Cancer. Whether you are a cancer survivor or preventing and living each day to it’s full health potential -  I discussed the importance and essentials of a plant based diet. There is no better way to attain optimal health than through a plant based diet. Within this very specific yet broad topic there was so much to discuss. But I had to limit myself as this workshop could of gone on for hours. Instead it was a 4 hour class which comprised of a  two hour discussion of some of the vital nutrients for cancer and then went on to a hands on cooking class in the kitchen. We made some incredible and tasty recipes!

There are many different dietary approaches when it comes to Cancer and when it comes to any kind of healing for that matter.

Here are some of the possible dietary approaches:

• vegetarian/vegan
• superfoods/raw foods (sprouting, smoothies, etc.)
• macrobiotic diet
• organic whole foods / balanced proteins, carbs, fats

Here are the FOOD GROUPS for Optimal Health:

1) Vegetables

With a strong emphasis on veggies… ideally 50 % of your meals should come from vegetables. Leafy greens are amongst the most important and are often neglected (Kale, spinach, swiss chard, collards, bok choy and the list goes on). Let’s not forget about sea vegetables either – this includes Arame, Dulse, Nori, Kombu and Wakame. They are especially beneficial in preventing breast cancer. Almost all vegetables can be eaten raw or lightly steamed.

2) Fruits

Fruit is best eaten between meals or at least 1/2 hour before other foods. It is also best to eat fruit in season rather than stored, bottled or frozen.

3) Legumes (beans, lentils, split peas…)

Excellent source of protein, carbohydrates, dietary fiber and many important nutrients. Approximately 15% of your meals should come from this category.

4) Whole Grains

This includes the whole grain and preferably gluten free grains such as quinoa, amaranth, millet, brown rice, wild rice and limited amounts of spelt, kamut, barley, oats and rye. Grains should comprise of a good part of a balanced diet as whole grains are high in fiber, complex carbohydrates and B vitamins. Whole grains provide long lasting energy and are critical nerve conduction. Try to limit/avoid refined and processed flours and flour containing products – they are high in sugar and stripped of their essential nutrients.

5) Animal protein

Best avoided, but this is not the case for everyone. So if you feel you must consume meat, limit it to wild-caught fish, naturally raised organic poultry, and small amounts of organic, pasture-fed beef. Dairy is mucus forming, and is best avoided. Good quality kefir, sheep’s milk or organic dairy is an exception, and can be consumed in moderation.

6) Soy

Fermented soy products (tempeh, miso, tamari) and edamame (young soy beans) are beneficial. Tofu and other processed soy products (milk, cheese, ice cream, soy protein) should be avoided. These foods have been considered healthy meat and dairy alternatives for a long time, however recent research shows that they are poorly digested and may even inhibit proper protein digestion.

7) Nuts and seeds

Up to 5% of your meals should come from this category. Nuts and seeds are high in protein and healthy fats, and they supply various vitamins and minerals as well. Soaking and dehydrating will make nuts more easily digestible. Enjoy things such as almonds, walnuts, pumpkin, sunflower, hemp, chia and flax seeds!

Oils

Use good quality oils in moderation (cold pressed, extra virgin). For light cooking olive oil is the best, for higher temperatures use coconut or grape seed oil. Hemp, walnut, and flax oil are great for salads – never heat these oils. You can also add them to smoothies, but make sure you just mix them in with a spoon at the end, and do not blend.

Avoid all hydrogenated and processed forms of oils (ie. margarine).

9) Sweeteners

Refined sugar feeds cancer cells. Artificial sugar substitutes are linked to cancer as well. Honey (raw) and pure maple syrup are great in moderation.

10) Additional Items (condiments, herbs, spices)

Apple cider vinegar, lemon juice, carob powder, dark chocolate, unsulphured dried fruits, miso, herbs, spices, sea vegetables

Lots of herbs also have potent anti-cancer properties. (turmeric, ginger, garlic, cinnamon, basil, rosemary, clove, chilli pepper,  thyme, parsley, fennel, anise or coriander)

Green Powders

In addition to green leafy vegetables, pure green powders are key to alkalizing they body and help to rid the body of excess toxins and residues. They provide energy because of their concentrated and easy to absorb form of nutrients. Enjoy 1 tsp – 1tbsp of pure powder with water in the morning or add them into smoothies and vegetable juices. - vitamineral greens, ormus supergreens, chlorella and E3 live are among my favourites!

The Hit Recipe of the day was this super powered dish – which is full of fiber, vitamins, antioxidants, low in sugar and can be enjoyed for breakfast, dessert or a midday snack.

Apple-Berry Crumble

Apple-Berry Crisp

Filling:

6-8  McIntosh or Golden Delicious Apples

8 ounces fresh or frozen blueberries

1 tablespoon lemon juice

Pinch of sea salt

¼ teaspoon cinnamon

Pinch of cardamom

½ cup apple juice mixed with 1 tablespoon arrowroot powder (this acts like corn starch)

Crisp:

2 cups rolled oats

½ cup whole grain spelt flour

¼ cup cold pressed coconut oil

2 tablespoon maple syrup

Pinch of sea salt

Pinch of cinnamon

1. Rinse apples (peeling is optional if they are organic). Quarter them, remove seeds and slice thinly.
2. Place apples and blueberries in baking dish. Sprinkle with lemon juice, sea salt, cinnamon and cardamom and pour juice over fruit. Toss to mix.
3. Mix crisp ingredients and crumble over fruit evenly.
4. Press down gently; bake at 350 degrees F, for 30 to 45 minutes, until crust is crunchy and golden and apples are soft.

A little thing called Acai

How can a berry so little be packed with so much punch? Acai berries are becoming a bit of a new trend and is quite the buzz word these days. Acai powder, acai juice, acai pulp, capsules and so on. Whatever the form, and whatever you may have heard – it is most likely true. These little purplish-blue berries from the Amazon jungle are powerhouses of nutrients. They are  boasted with an array of nutrients from B-vitamins to zinc! Not to mention they are loaded with healthy cell promoting antioxidants. The nutrients in these tiny berries are so concentrated that you need such a small amount (daily) to get all of it’s benefits. They have been known to support weight loss, detox the body, provide long lasting energy and give a delicious and unique flavour to any recipe! I love to experiment with acai in the form of its frozen fruit pulp from Sambazon. These are individually frozen packs that you can put right into your smoothie! They are delicious. My next favourite is Acai powder from either Sunfood Nutrition or Navitas Naturals. With the powder you can add it to smoothies, puddings, spreads, raw pies, cereal, granola, oatmeal or just about anything else that you want to add a nutritional boost to! As you can see there are many ways to add Acai into your diet. Not only will you experience and feel it’s energy pulsing through your cells right away, but you will see the difference in your body. Simply put, Acai is a Superfood – that means it is full of nutrients that are essential to our body. So we need to do our best and make sure we get these essential foods into us from pure, (preferably) raw sources found in nature.

Please share your favourite way of adding Acai into your life!

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!

Holiday Helpings!

This may sound like a challenge, but you can enjoy delicious food this holiday without restricting  yourself (or indulging for that matter!). It is not about dieting and sitting across the table wishing you can eat something that you told yourself you couldn’t. It is about taking control. Make the right choices this year, because you can treat your holiday however you want!

Maybe this year, you offer to make some of the side dishes, desserts or goodies. Or at least have something small with you to nibble on that is healthy and tasty. You never want to be left without options that don’t suit your goals or your taste buds! You don’t have to give in to the 4-5 course rich and heavy meals and all the holiday candies, sweets, desserts that may be delivered to our door or are laying on your table. If you have to go for that “once-a-year” something, then treat yourself to a small piece and enjoy every bite. You never want to approach the holidays dreading the amount of food you are going to eat…just approach it with peace and let yourself know that you can still enjoy the holidays without guilt.

Here are a few more helpful tips:

If dinner is not at your house – have a small meal before you go (vegetable juice, smoothie, bowl of soup, veggies and hummus with crackers)

Bring a  flavourful and colourful holiday dish with you ( Citrus Wild Rice, Apricot Muffins, Quinoa with Porcini, Green Veggie Soup, Yam Pecan Tart)

Load up on veggies - if there is a salad or steamed veggies available – double your dose of them and leave only a small space on the plate for other things.

Wait before you have dessert - sip on herbal tea, let your tummy digest dinner before you indulge in dessert. Or better yet bring your own healthy and guilt free dessert – Ginger Date Cookies!

Get to the gym or go for a long walk - you will feel better  knowing that you can burn off some of those (extra) calories (even if you did cheat a little!)

Sip on wine if you must – watch the eggnog, beer and other rich holiday drinks. These all have calories that can add up!

Make time for bonding – have after dinner activities that are fun and keep you away from all-night nibbling!

Approaching the holiday dreading the amount of food you’re going to eat is no fun. So take control this year and give yourself the gift of eating good food, in moderation. If you must give in, to that second helping – do it with gratitude and pleasure not with guilt and disappointment. The only one who will be left upset in the end is you!

Date-Coconut Ginger Cookies

Ingredients:

2 ½ cups spelt flour

2 cups rolled oats

1 ½ tsp baking soda

1 tsp cinnamon

1 tsp sea salt

1 cup chopped pitted dates

1 cup unsweetened coconut

1 cup maple syrup

¾ cup coconut oil

1 tsp grated ginger

zest of organic lemon or orange

1 tsp pure vanilla

Procedure:

1. Preheat oven to 350F.
2. Prepare baking sheet with parchment paper
3. Whisk together flour, oats, baking soda, cinnamon and salt in large bowl.
4. Toss in dates and coconut and stir to combine. Add the syrup, oil, ginger and zest and vanilla and mix just until all flour is absorbed.
5. Drop heaping tablespoons of the dough onto the baking sheets, spacing them out (2 in).
6. Bake for about 12 minutes, until golden.

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