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Classic Hummus with Cumin

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This is a classic version of hummus with our secret ingredient added – ground cumin (try grinding your own ground cumin from cumin seeds – delicious!). The cumin really adds flavour and depth to the hummus. For a thicker version of the recipe, use less water and for a thinner version, add a bit more water – just be sure to add it in small amounts so your hummus doesn’t turn out to be too runny, because it will thicken up when stored in the fridge.

Prep time: 10 mins

Cook time: 10mins

Servings: 2 cups

CLASSIC HUMMUS WITH CUMIN

The ingredients that makes this recipe stand out above the rest - ground cumin

The ingredient that makes this recipe stand out above the rest… ground cumin!

The measurements are not to be taken too seriously – feel free to add ‘a little bit of this and a little bit of that’ to suit your taste buds!

Ingredients

  • 2 cups cooked & rinsed chickpeas or 15oz cans chickpeas, rinsed & drained
  • 1/4 cup olive oil (plus 1-2 Tbsp more, as needed for consistency)
  • 3 Tbsp tahini
  • 2-3 Tbsp fresh squeezed lemon juice
  • 3-4 cloves garlic
  • 2-3 tsp ground cumin
  • 1 tsp salt 
  • 3-4 Tbsp water, as needed 
  • a generous pinch of pepper
  • dash cayenne pepper (optional)

Directions:

Place all ingredients into a high-powered blender or food processor, and mix until creamy & smooth. You may need to stop to scrape down the sides a few times. Add more water and oil, in small amounts until you reach the desired consistency. Season a little more, as desired, and Enjoy!

Nutrition Tip: Some people have a hard time digesting garbanzo beans (aka chickpeas). There are two ways to make beans more easily digested by the body (you can do one or both of these):

1. Sprout the beans – This method takes some planning because you will need up to 4 days to sprout the beans, but it is worth it! Place dried beans in a bowl and fill with fresh cool water until beans are covered with about an inch of water (since the beans will expand and you want them to still be fully submerged). Leave them overnight or between 8-12 hours. Drain and rinse chickpeas with fresh water every 8 hours for 3-4 days. (You’ll see the little sprouts growing from the bottom of the beans around the 2nd day). Then, put the beans with fresh water into a large pot, bring to a boil and cook the beans for 35-40mins.

2. Cook with Kombu – When boiling & cooking the beans, add a piece of kombu. Kombu is dried seaweed that you can find at your local Asian market. The minerals and compounds in the seaweed help break down the difficult-to-digest proteins, so the beans are easier for the body to breakdown (ie. the beans are less likely to cause gas).

50 Ways to Use Lavender

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Lavender... a beautiful garden plant & well-rounded, intuitive and resourceful herb.

Lavender… such a beautiful garden plant, as well as a well-rounded, intuitive and resourceful herb.

50 Ways To Use Lavender

  1. Make a calming tea made with dried lavender flower heads, chamomile, oat straw & other calming herbs
  2. Make lavender talc: mix together 8 parts each bentonite clay & arrowroot powder, 1 part each slippery elm & comfrey root powder. Shake well. Add 30-50 drops lavender essential oil, shake again and enjoy.
  3. Make a lavender sachet by adding organic lavender buds to a muslin bag – gift it as a wedding favor
  4. Make homemade lavender scented candles, by adding fresh or dried lavender buds and a few drops of lavender essential oil into the heated wax
  5. Make a room spray with 2 cups water, 2 drops each lavender, tea tree & peppermint essential oils in a spritzer bottle. Use liberally.
  6. Put a few drops of lavender essential oil in a warm foot bath to help ease your child into a peaceful sleep (this also helps them pee before bed so there are no/less wake ups at night)
  7. With the abundance of lavender in your garden, make a beautiful lavender wreath
  8. For a lovely salad dressing, whisk together 6 Tbsp olive oil, 2 Tbsp balsamic or apple cider vinegar, 1 Tbsp lemon juice, 1 crushed garlic clove, 2 Tbsp honey, 1 tsp each mustard powder & organic dried lavender flowers
  9. Crush fresh flowers and spread it on your legs & arms to help repel flies & mosquitoes while sitting outside in the summer
  10. Use pressed lavender blooms to decorate homemade cards & gift wrapping
  11. Massage lavender essential oil into aching joints and muscles for added pain relief
  12. Tie a handful of fresh lavender flowers together with decorative string or ribbon, and hang it on a door for a cozy & fragrant décor
  13. You can bake with organically grown lavender by adding it into scone, cake or cookie recipes – do a search online to find a recipe that appeals to you
  14. Gift lavender seed bombs as wedding favors
  15. Dab lavender infused oil onto itchy & dry skin – is especially good for children (see #42 for Lavender oil recipe)
  16. Use organic lavender blooms as a garnish to add beautiful a purple hue to your cooking
  17. Make lavender scented soap bars and give it for a wonderful homemade Christmas gift
  18. A few drops of lavender essential oil on the skin can help soothe bug bites
  19. For lavender infused vinegar, add a handful of organic lavender buds (dried or fresh) to 2 cups white wine or apple cider vinegar. Let sit for up to 6 weeks, shaking every few days. Strain before use.
  20. Plant lavender in your garden
  21. Place a lavender pillow in your linen closet & dresser drawers, to add a sweet scent to clothes and linens
  22. Tie together a large bunch of dried lavender blooms with a few forget-me-nots, lily of the valley & small daisies for a lovely and elegant lavender bouquet
  23. Rub lavender essential oil on the temples to ease headaches
  24. Have a relaxing bath with your homemade lavender bath salt: Mix together 1 cup Epsom salt, ½ cup sea salt, 1/4 cup baking soda & 10-20 drops lavender essential oil. Mix well & store in a sealed jar. Use 1/3 cup per bath.
  25. Sprinkle lavender essential oil on your pillow at night for a peaceful night’s sleep (this is safe for the whole family, babies & toddlers included)
  26. Add lavender essential oil to your after-sun cream to help soothe sun-burned skin
  27. Enjoy aromatherapy in your home by adding 5-6 drops lavender essential oil to a bit of water in an oil diffuser
  28. Make this luscious Lavender Coconut Sugar Scrub for yourself, as a Christmas or bridesmaid gift: Mix together 1 cup white sugar, ½ cup melted coconut oil, 10-15 drops lavender essential oil, 2 Tbsp organic dried lavender buds. Store in a pretty glass jar.
  29. Add a few drops of food grade lavender oil to your homemade lemonade recipe
  30. Soothe minor burns with a few drops of lavender essential oil diluted with water and rubbed onto the skin
  31. Use organic lavender flower blooms to decorate a cake
  32. Add crushed dried lavender flowers to your homemade liquid soap recipe
  33. Add organic lavender blooms to your homemade blackberry jam for a nice & fragrant variation
  34. Make a Dream Pillow by stuffing dried flower heads into a sachet and place under the pillowcase at bedtime
  35. Add a few drops of lavender essential oil to a carrier oil (light olive, sweet almond, jojoba) and massage over the lower abdomen to help relieve menstrual cramps
  36. Homemade lavender potpourri makes for a great gift for yourself or a loved one
  37. Stir crumbled organic fresh lavender blooms and a pinch of cinnamon into vanilla ice cream for a pleasant treat
  38. Use your scrap sewing material to make a lavender eye pillow
  39. Place fresh flowers in closets and any other storage space to deter moths & silverfish
  40. Take a picture of your lavender bouquet on an old wooden table or other romantic backdrop, print it out, frame it & hang it in your house
  41. Make your own lavender water by adding 5 drops lavender essential oil for every 5oz distilled water. Store in a spritzer bottle and enjoy as a refreshing facial tonic and as a room spray
  42. Lavender oil: With a wooden mallet, bruise freshly cut organic lavender flowers, stems & leaves and stuff them into a 500mL mason jar, cover with oil (light olive, almond or jojoba) & let sit for 48 hours. Strain (repeat the above steps again for a stronger fragrance) & store oil in a dark glass jar.
  43. Prepare a recipe a homemade lavender jelly & give it for a hostess gift
  44. Dab a few drops of diluted lavender essential oil onto acne spots to reduce inflammation and inhibit overgrowth acne-causing bacteria to the skin
  45. Add 2-3 drops of lavender essential oil to your natural deodorant for a natural floral lavender scent
  46. Add 10-15 drops lavender essential oil to 40oz of carrier oil (sweet almond, or jojoba) for your own relaxing & calming massage oil
  47. To ease yourself into a tranquil night’s sleep, add 4-5 drops lavender essential oil to a hot bath at bedtime
  48. Make a Soothing Lavender Salve: slowly heat ½ cup olive oil over low heat. Add ¼ cup organic lavender buds, turn off heat and let cool 20 mins. Strain into a glass measuring cup. Boil an inch of water in a pot, simmer & place cup in water. To the cup, add 2 Tbsp grated beeswax, 10 drops lavender essential oil, contents of 1 pierced vitamin E capsule. Let simmer, stirring until all is melted. Pour into a dark glass jar, cool, seal & store. Lastly…enjoy!
  49. Make your own carpet cleaner by mixing together 5-6 drops of lavender essential oil to 1cup baking soda. Sprinkle this on the carpet an hour before vacuuming. Vacuum as normal and enjoy the fresh scent of lavender that lingers
  50. Add this Lavender Vanilla Syrup to champagne, vanilla ice cream, or over mixed summer berries: Simmer 1 cup water & ½ cup raw sugar over medium heat, stirring until sugar dissolves. Add 2 tsp pure vanilla extract & 2 Tbsp organic dried lavender blooms, and simmer 20 mins. Remove from heat, let cool, place in fridge overnight. Strain blooms and store syrup in fridge for up to 3 months.

Quick & Easy Healthy Homemade Meals: Flax Fish

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FLAX FISH

Flax fish served over Moroccan Quinoa - a quick, easy, and delicious healthy homemade meal

Flax fish served over Moroccan Quinoa – a quick, easy, and delicious healthy homemade meal

Battered fish is tasty, but is often high in fat & carbohydrates, and contains gluten. This recipe is a great substitute, for those looking for a healthier version of battered fish. The light sesame oil has a high smoke point, so is safe for frying, and by using ground flax seeds as your batter, you will benefit from the high fibre content of flax seeds. Also, as a last cooking tip, it’s important to dry off the fish a little or the ground flax seeds will cake/clump onto the fish rather than coat it evenly. But even if your flax ends up being clumped on, it still ends up tasting good!

We like to serve this fish over Moroccan Quinoa, for a complete and satisfying meal.

Prep Time: 10 mins

Cook Time: 10 mins

Serves: 4-6

Ingredients:

  • 2-3 fillets frozen white fish, thawed & drained (basa, haddock)
  • 1/4 cup ground flax seeds (or more)
  • 2 tsp cumin
  • 1 tsp paprika
  • 1/4 tsp cayenne
  • 1 tsp salt
  • 4-6 Tbsp light sesame oil, olive oil or coconut oil (our favourite!)

Preparation

  • Fully thaw fish and remove excess moisture by patting fish dry with dish towel or paper towel. Cut fish into 3″x3″ chunks.
  • In a large bowl, combine ground flax, seasonings. Mix together well.
  • Add 6-8 chunks of fish to the bowl with flax & seasonings. Mix together to coat fish well.
  • Pre-heat a non-stick skillet or frying pan on medium heat with 2 Tbsp sesame oil.
  • Add coated fish to frying pan and fry on one side for about 3-5 mins. Turn fish to cook the other side for another 3 mins, or until flax seeds are dark brown. Remove from frying pan and place on a large plate*.
  • Add another 6-8 chunks fish to flax mixture and coat fish well. If you need more ground flax, add it at this point and any more seasonings, as you like.
  • Add another 1-2 Tbsp sesame oil to the pan, as needed. Repeat the above steps for frying the chunks of fish until you have no more fish left to fry.

* If you would like to remove excess oil, put a sheet or two of paper towel on a large plate. When removing fried fish from the frying pan, place fish on paper towel to soak up any excess oil.

Seven tips for maintaining healthy blood sugar levels

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Taking responsibility for one's health is an important step to ward off disease... here we talk about keeping blood sugar levels healthy and diabetes at bay

Taking responsibility for one’s health is an important step to ward off disease… here we talk about keeping blood sugar levels healthy and diabetes at bay

1. Eat mini meals, always with protein

Eat 5-6 small meals per day; these meals should ideally be eaten while sitting down and consciously enjoying food rather than taking a bite here or there while driving, doing work at the computer, or walking around. Adding protein to all meals helps to slow the breakdown of food, which helps your body’s blood sugar levels stabilize.

2. Cinnamon

Ground cinnamon is tasty sprinkled on granola or oats in the morning, or on apple and almond butter as an afternoon snack. It also has the added benefit of lowering blood sugar levels.

3. Increase Fiber Intake

Increasing whole foods that are high in fiber, such as green leafy veggies, fruit (such as blueberries, raspberries & pears), ground flax and chia seeds (our favourite!), nuts and seeds (think raw almonds, sunflower & sesame seeds), whole grains (try quinoa, buckwheat, oats), and a variety of lentils & beans – all of these help to slow gastric emptying which allows more time for digestive juices to work on your food, so you get the most nutrients out of what you eat.

4. Reduce or eliminate refined sugar and carbohydrate intake

Refined sugars are very easy to digest, which explains why we get so hungry quickly after we’ve eaten a piece of milk chocolate, cookie, or pastry, for example. Reducing the intake of such refined sugars helps to maintain blood sugar levels and avoid large spikes and crashes in our energy throughout the day.

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Blueberries and high in nutrients and fiber, low in calories and contain antioxidants – something that we all (diabetics and non-diabetics, alike) can benefit from!

Yes, even veggies and fruits can spike blood sugar levels. Veggies such as potatoes, parsnip & corn, and fruits such as bananas, watermelon, canteloupe & dates have a high sugar content. Try to substitute these with low sugar veggies (leafy greens, green beans, onions) and fruits (berries, peaches, plums).

6. Consider eating a low Glycemic Index (GI) diet

Visit http://www.glycemicindex.ca/glycemicindexfoods.pdf for an extensive list of foods (in alphabetical order) with their associated GI status. Or Search the ‘GI Database’ at http://www.glycemicindex.com/ to find out what foods are in a GI index category. Also, to find out more information and great resources on the GI index according to the Canadian Diabetes Association, visit http://www.diabetes.ca/for-professionals/resources/nutrition/glycemic-index/.

7. Exercise & physical activity!

Whether you enjoy jogging or cycling along a lakeshore, playing ultimate Frisbee, swimming, or lifting weights in a gym, the important thing is to get out and get active! Exercise helps reduce and stabilize your blood sugars naturally, without the need for medications, blood sugar lowering herbs or supplements.

FAQs about iron – including vegan sources of iron

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What affects iron absorption?

Iron absorption is considered the amount of iron that the body takes up and uses from food. Most people absorb 10-15% of dietary iron, but this absorption is influenced by several factors.

Factors that influence iron absorption include:

  • Storage levels of iron
    • has the most influence on iron absorption
    • when body stores are low, iron absorption increases & when iron stores are high, absorption decreases to help protect against toxic effects of iron overload
  • Type of dietary iron consumed
    • Absorption of heme iron from meat proteins is about 15-35%
    • Absorption of non-heme iron found in plants ranges from 2-20% & depends on dietary factors
  • Certain dietary factors
    • Vitamin C helps improve non-heme iron absorption
    • Tannins (in tea), calcium, polyphenols, phytates (in legumes) may decrease iron absorption

How much iron is recommended daily?

Recommended Dietary Allowances for Iron for Infants (7-12 months), Children & Adults

Age Males(mg/day) Females(mg/day) Pregnancy(mg/day) Lactation(mg/day)
7 to 12 months

11

11

N/A

N/A
1 to 3 years

7

7

N/A

N/A
4 to 8 years

10

10

N/A

N/A
9 to 13 years

8

8

N/A

N/A
14 to 18 years

11

15

27

10
19 to 50 years

8

18

27

9
51+ years

8

8

N/A

N/A

Source: http://ods.od.nih.gov/factsheets/iron

What is the function of iron?

Oxygen distribution – Iron is the core of hemoglobin and myoglobin, which is the oxygen-carrying component of the red blood cell that picks up oxygen from the lungs and deliver oxygen to tissues & muscles throughout the body. The ability of red blood cells to carry oxygen is dependent on the presence of iron in the hemoglobin molecule. If we lack iron, we will produce less hemoglobin, and therefore supply less oxygen to our tissues.

Energy Production – Iron plays an important role in energy production, proper fat utilization, and immune system functioning.

What are symptoms of iron deficiency?

  • Fatigue
  • Weakness
  • Low stamina & exercise tolerance
  • Difficulties concentrating
  • Increased susceptibility to infections
  • Hair loss
  • Dizziness
  • Headaches
  • Brittle nails
  • Apathy
  • Depression

Who is at risk for being iron deficient?

  • People who donate blood regularly
  • Women with excessive menstrual bleeding
  • Those on medications that interfere with iron absorption (ie. antacids)
  • Pregnant & lactating
  • Elderly, vegetarians, and children with inadequate dietary intake
  • Those with medical conditions causing internal bleeding
  • People with parasitic infections

 What are vegan sources of iron?

Iron Content of Selected Vegan Foods

Food

Amount

Iron (mg)
Soybeans, cooked 1 cup

8.8
Blackstrap molasses 2 Tbsp

7.2
Lentils, cooked 1 cup

6.6
Quinoa, cooked 1 cup

6.3
Tofu 4 oz

6.0
Spirulina 1 tsp

5.0
Tempeh 1 cup

4.8
Lima beans, cooked 1 cup

4.4
Pumpkin seeds, raw 1/4 cup

4.2
Swiss chard, cooked 1 cup

4.0
Black beans, cooked 1 cup

3.6
Pinto beans, cooked 1 cup

3.5
Spinach, cooked 1/2 cup

3.2
Chickpeas, cooked 1 cup

3.2
Potato 1 large

3.2
Kidney beans, cooked 1 cup

3.0
Prune juice 1 cup

3.0
Beet greens, cooked 1 cup

2.7
Tahini 2 Tbsp

2.7
Peas, cooked 1 cup

2.5
Black-eyed peas, cooked 1 cup

2.3
Cashews 1/4 cup

2.1
Brussels sprouts, cooked 1 cup

1.9
Bok choy, cooked 1 cup

1.8
Bulgur, cooked 1 cup

1.7
Raisins 1/2 cup

1.6
Almonds 1/4 cup

1.5
Apricots, dried 15 halves

1.4
Soy yogurt 6 oz

1.1
Tomato juice 8 oz

1.0
Green beans, cooked 1 cup

1.2
Kale, cooked 1 cup

1.2
Sunflower seeds 1/4 cup

1.2
Broccoli, cooked 1 cup

1.1
Millet, cooked 1 cup

1.1
Sesame seeds 2 Tbsp

1.0

Adapted From: http://www.vrg.org/nutrition/iron.htm

Sources:

http://ods.od.nih.gov/factsheets/iron

http://www.vrg.org/nutrition/iron.htm

http://www.vrg.org/nutshell/vegan.htm

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70

 

 

Four easy ways to enjoy a gluten-free breakfast

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1. Yummy Oats with Your Choice of Toppings

warm cereal

This warm cereal has a mix of gluten-free grains – gluten-free steel cut oats, amaranth, quinoa, & buckwheat groats. Simple bring 3 cups water, a pinch of salt & 1 cup mixed grains to a boil & let simmer for 30-40 mins. Add sweetener, nuts, seeds, spices (cinnamon, cardamon, star anise, sliced ginger), fruit of your choice & enjoy!

In a container, measure out:

  • ½ to ¾ cup gluten-free rolled Oats*
  • 1-2 Tbsp seeds of your choice (hemp hearts, ground flax, ground chia seeds, sunflower seeds, pumpkin seeds)
  • ½ cup frozen berries (blueberries, blackberries, strawberries) and/or fruit (mango, melon, peach) of your choice
  • 1-2 tsp of your favorite sweetener (honey, maple syrup, agave syrup, coconut sugar)
  • sprinkle of cinnamon or a few drops of pure vanilla (optional)

– You can prepare the above mixture the night before to save time in the morning. If so, just store it in the fridge overnight. Otherwise, make up this mixture in the morning and add hot water, dairy-free milk (coconut, rice, almond or hemp milk), or even brewed tea (my favourites are Yogi Chai Rooibos and Celestial Seasonings Bengal Spice. You can do this at home or while at work (just remember to keep a container of ‘mylk’ in the fridge at work).

– Feel free to use different combinations of seeds, fruit & sweetener to add variety to your morning oats.

*Bob’s Red Mill makes gluten-free rolled Oats, which can be found at Superstore, Sobeys, Corn Crib, etc.

2. Make Your Own Granola

Make up a batch of our ‘Easy & Delicious Never Fails Granola‘! Place 1/2 to 1 cup in a bowl and top with yogurt or your favorite dairy-free milk. If you eat your breakfast at work, add ½ to 1 cup in a small container and bring to work with you in the morning. Add yogurt or dairy-free milk, and enjoy! Feel free to bring some in–season fruit to enjoy with your granola, such as a peach, pear, apple, berries, apricots, cherries, banana, etc.

3. Gluten-Free Cold Cereal

You can prepare cold cereal in the same way as the “Yummy Oats with Your Choice of Toppings”, except using 1-2 cups cereal instead of oats. Feel free to mix and match toppings!

Gluten-Free Cereals that you can find at Superstore, Sobeys, Corn Crib, Bulk Barn, and other specialty grocery stores include:

– Don’t forget to store some dairy-free milk at work, if you bring your breakfast to work in the morning to enjoy.

4. Gluten-Free Waffles

Nature’s Path makes frozen gluten-free Buckwheat waffles & Chia Plus waffles. You can store them in the freezer at home or work, and put them in the toaster or toaster oven in the morning.

Ideas for toppings include a combination of:

  • Nut or seed butter (almond, pumpkin, tahini, sunflower)
  • Sliced banana, apple or pear
  • Fresh or frozen berries
  • Butter or ghee
  • Coconut oil
  • Yogurt (try Olympic Organic Vanilla or Plain yogurt or So Delicious dairy-free coconut yogurt)
  • Nuts or seeds (almonds, pecans, cashews, hemp hearts, sunflower seeds, sesame seeds, ground chia or flax seeds)
  • Maple Syrup
  • Molasses
  • Your favourite jelly or jam
  • Apple butter

Quick & Easy Healthy Homemade Meals: Moroccan Quinoa

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MOROCCAN QUINOA

It doesn't get much more healthy & delicious than this!

Bring this dish to your next potluck – people will be raving about it!

Prep time: 15 mins

Cook time: 30 mins

Serves: 6

 Ingredients

  • 2 cups quinoa, uncooked
  • 3 ½ cups water
  • 2 Tbsp coconut oil or olive oil
  • 1 medium onion, diced
  • 3 carrots, sliced
  • 1 cup raw almonds, chopped
  • ½ cup Thompson raisins or dried cranberries
  • 1-2 Tbsp mild curry powder (or hot curry powder if you like some spice)
  • 2 tsp ground cumin
  • ½ tsp each turmeric, ground cardamom or ground coriander
  • 1 tsp sea salt (or more, to taste)
  • ground pepper, to taste
  • 1 cup fresh or frozen green peas
  • 4 cups baby spinach (organic preferably – it’s on the Dirty Dozen)
  • 1 small (14oz) can Eden Organic Garbanozo beans or 1 cup soaked & boiled dried garbanzo beans(optional)

Preparation

– In a medium sized pot, cook 2 cups quinoa in 3 ½ cups water (and a pinch of salt) for 20 mins. Uncover when cooked, and allow to cool.

– Heat oil in a large skillet or pot over medium heat. Add the chopped onions, and sauté onions for 2-3 minutes.

– Then, add the sliced carrots and sauté for about 3-5 minutes, stirring often.

– Add almonds, raisins, spices & salt, and sauté 5 minutes more.

– Add cooked quinoa and peas (and garbanzo beans, if using), stir to coat ingredients evenly. (Add 1-2 Tbsp water, if quinoa is really dry, and/or 1 more Tbsp oil, if you think it needs it. You can also add more curry powder, if needed).

– Add in spinach and mix together well to wilt the spinach a bit (water from spinach will also help moisten the quinoa). Season with salt & pepper, and adjust spices to your liking.

– Serve and enjoy this dish – it’s a good one to add into the weekly dinner cycle!

Quick & Easy Healthy Homemade Meals: Rice & Beans

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We really like using soaked & boiled dried beans in all of our bean dishes (see ‘Vegetarian Chili’ recipe post on how to prepare dried beans), but when we don’t have time then we use canned beans. However, we choose to use Eden Organic’s canned beans because they are BPA-free. As a reminder, BPA is a hormone disruptor that mimics estrogen in our bodies. This is especially bad for our children, as they have immature & developing (and therefore vulnerable) hormonal systems that are affected by what we eat and the environment that surrounds us. Here is an article that is easy to read & also has more information on BPA-free food products.

RICE AND BEANS

DSC_1473

Rice & beans served as a tortilla with guacamole & scrambled eggs

Prep Time: 10mins

Cook Time: 30mins (50mins for brown rice)

Serves 4-5

Ingredients

  • 1-2 Tbsp olive oil
  • 1 onion, chopped
  • 2-3 cloves garlic, chopped
  • 3 cups white basmati rice, cooked (use long grain brown rice for a healthier version)
  • 1 can Eden Organic kidney beans or 1-2 cups soaked & boiled dried kidney beans
  • ½ – ¾ cup tomatoes, chopped
  • 1 cup frozen or fresh green peas
  • 1 Tbsp chili powder
  • 2 tsp cumin
  • ¼ tsp cayenne (or more)
  • 1 tsp sea salt or Zesty Hebamare

Serve with one or many of the following:

Preparation

– In a medium pot, cook rice according to package directions (usually about 20 minutes for white rice, 35-40 minutes for brown rice).

– Heat oil in a large skillet, add onion and garlic. Sautee for about 3 minutes. Add in rice, kidney beans, chopped tomatoes and spices. Stir to evenly coat ingredients. Add more cayenne or salt, as desired.

– Serve on its own or as a tortilla and garnish with any of the toppings mentioned above.

Quick & Easy Healthy Homemade Meals: Vegetarian Chili

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Using soaked dried beans really gives chili a fresh taste that is full of flavour – and it’s easier than you think! All you have to do is know that you want chili tomorrow night for dinner…

Place 2 cups of dried beans of your choice in 6 cups of water and leave them to soak for at least 8 hours. When you’re ready to use the beans, drain the water and rinse the beans. Then place the beans in a large pot with enough water to cover the beans by about one inch. Bring the water to a boil, and turn heat down to medium heat for about 30-40mins (replace any water, if needed). Meanwhile, prepare your veggies and any side dish. When beans are soft in texture, drain water and gently rinse beans. Now they are ready to use!

However if you didn’t make time to soak & boil the beans, and want to make up a quick chili, you can just use canned beans – they still make for a great chili. And you can find canned beans from Eden Organic which are BPA-free! (as a little reminder, BPA is an hormone disruptor which mimics estrogen, leading to healthy effects that are harmful to our women, men, and especially our children). As for canned tomatoes, there’s no company that makes BPA-free canned tomatoes as of yet. So, if you really want to reduce your intake of BPA (especially for your children), use home-canned tomatoes or diced tomatoes in glass jars. Here is an article that is easy to read & also has more information on BPA-free food products.

We like to serve this meal over short grain brown rice, or with a slice of toasted gluten-free bread – our favorites are kinnik-kinnick’s sunflower flax bread, Glutino’s flax seed bread, or any bakery-made or home-made bread. We also like Silvery Hill’s sprouted grain breads (they are not gluten-free) – Mack’s Flax, Big 16, or Squirrelly.

VEGETARIAN CHILI

a nice hearty bowl of chill - made in less than 1 hour

a nice hearty bowl of chill – made in less than 1 hour

 

Prep Time: 20mins (just under 1 hour if using soaked dried beans method)

Cook Time: 20mins

Serves: 5-6

Soaked dried beans: Soak 2 cups dried beans (your choice: garbanzo, black, pinto, kidney) at least 8 hours or overnight in 6 cups of water. Drain water, rinse beans, and place in a large pot with enough water to cover the beans by about one inch. Bring to a boil, then reduce heat to medium and boil for about 30-40mins (replace water if needed). When beans are soft, drain and rinse gently… OR… Canned beans: Choose 2 of the following cans of beans: garbanzo, black, pinto, black eyed peas, cannellini, or kidney (small red) beans  – ideally from a BPA-free source such as Eden Organic

Ingredients

  • Beans (canned or soaked & boiled)
  • 1-2 Tbsp olive oil
  • 1 large (28oz) can or glass jar of diced tomatoes
  • 1 onion, chopped
  • 3-4 cloves garlic, chopped
  • 2 large carrots, chopped
  • 2 stalks celery, chopped (organic is best – celery is high on Dirty Dozen List)
  • ½ green or red bell pepper, chopped (ideally organic – Dirty Dozen List)
  • 2 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp paprika
  • ¼ – ½ tsp cayenne
  • 1 tsp sea salt (or Zesty Hebamare – this is my secret ingredient… can be found at Superstore, Sobeys, & Corn Crib)
  • ground pepper, to taste

optional ingredients:

  • 1 cup frozen or fresh corn
  • grated cheese, as garnish
  • avocado chunks, as garnish

Preparation

–       Heat olive oil in a large pot over medium-high heat. Quickly add chopped onion, garlic and carrot, sautee for about 3 minutes.

–       Add spices and sautee for another 2-3 minutes, stirring often.

–       Then, add celery and bell pepper. Keep stirring to mix spices together with veggies.

–       Add diced tomatoes and beans (we like to use a fork and mash some of the beans before adding to give the chili a nice thick texture). Bring to a near boil and reduce heat to simmer for about 15-20mins.

–       Garnish & serve with rice or toast side dish (recommended above) for a filling meal.

(*To make this a Non-Vegetarian Chili, just cook 1 lb ground beef fully with onions and garlic. Add carrots after ground beef is cooked.)

Traditional Chinese Medicine Organ Times

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Yin & Yang are opposite energies, yet they are interdependent and could not exist without the other.

Yin & Yang are opposite energies, yet they are interdependent and could not exist without the other.

In Traditional Chinese Medicine (TCM), there is an organ clock that represents the time of the day when each organ is functioning optimally and has the most energy. There are 12 organ systems and 2 accessory systems that are represented by this clock. Each organ system is also associated with an emotion, taste, sense organ, season, etc. but this is beyond the scope of this article. Here we will discuss the physical and emotional symptoms that arise if an organ is out of balanced. But keep in mind that if some of the symptoms don’t make sense (ie. kidney imbalanced showing up as premature greying of hair), just know that TCM is a highly developed and intricate form of medicine that differs from Western medical diagnosis.

Here is a brief discussion of the organ systems with their corresponding times, and how imbalances in these systems may arise both physically and emotionally.

3-5am Lung: The lung is responsible for moving the qi (energy) through the meridians and to the entire body, as well as providing immune protection. It is also emotionally associated with grief. You may find that wake up during these times if you are struggling with grief or sorrow. Imbalances may also show up as wheezing, coughing, asthma, or getting sick easily.

5-7am Large Intestine: This is the best time to have a bowel movement. The large intestine is all about ‘letting go’ physically and emotionally. Symptoms of malfunction include constipation, dry stools, skin rash, and feeling emotionally ‘stuck’ .

7-9am Stomach: The stomach’s function is digestion & breakdown of foods, so this is the best time to eat a healthy & hearty breakfast. If out of balance, symptoms that may arise include acid reflux, stomach ulcer, and bad breath.

9-11am Spleen: The spleen extracts nutrients from food, transforms it into energy and transports it to other organ systems. During this time, you can support the spleen by having a nice cup of warming tea, or a light snack. Foods that support the spleen include cinnamon, yam, dates, and lentils. Imbalances may show up as loose stools, bloating after meals, craving sweets, and low energy.

11am-1pm Heart: During these hours, it is best to relax, take a siesta, and enjoy lunch. The heart dislikes heat (emotional & physical), so try to avoid caffeine, stress, intense exercise, or anything that raises your blood pressure. Symptoms of imbalance are palpitations, shortness of breath, cold hands & feet, and insomnia.

1-3pm Small Intestine: The small intestine separates the clear and turbid fluids, and moves these to the urinary bladder and large intestine, respectively. If you haven’t drank enough water during the day, you are more likely to feel dehydrated during these times. When out of balance, conditions that may arise include duodenal ulcer, bloating with vomiting or gas.

3-5pm Urinary Bladder: This is a time of the day when you can feel a dip in energy levels, especially if you are not well-hydrated. The urinary bladder stores & secretes urine (clear fluid), and is nourished by salty foods so having a bowl of brothy soup, such as miso or veggie broth, during this time helps strengthen the bladder (and the kidney, which is it’s paired organ). When out of balance, you may experience burning when urinating, yeast infection, or urinary incontinence.

5-7pm Kidney: The kidneys are responsible for healthy reproduction, development, and growth. Some activities that support this are to have a healthy meal (but not too large) with a little salt for flavoring and love making, which keeps your kidney ‘essence’ strong! When the kidney meridian is out of balance, symptoms that may arise include sexual difficulties, low back pain, or premature graying of hair.

7-9pm Pericardium: This is one of the accessory organs systems. To support the pericardium, this is the time to do something gentle to help you ease into sleep, such as meditation, light stretching, reading, or cuddling.

9-11pm San Jiao (Triple Burner): This is the second accessory organ system. During this time, to best support San Jiao, we should think about going to sleep during this time – having an earlier bed time in the winter, and staying up a little later in summer.

11pm-1am Gall Bladder: Physically, the gallbladder stores and excretes bile, but emotionally, it is in charge of self-esteem and decision-making. If you’re not sleeping by this time, you are depleting your gall bladder’s energy stores, which over time, can lead to poor self-esteem, poor judgment, or difficulty digesting fats.

1-3am Liver: The liver’s role is to store blood for menstruation and to get us through the day. If you’re not sleeping at this time, you can quickly become deficient, especially if you are female because of the importance of blood for menstruation (even for those going through menopause). The liver is also emotionally connected to anger. You may find that you wake up between 1-3am if you have repressed anger or long standing resentment. Symptoms of liver imbalances include irregular menstruation, anemia, chronic fatigue, and headache.