HOLISTIC NUTRITIONAL ASSESSMENTS

 HEALTHY EATING STRATEGIES TO:

Help you achieve healthy body weight  * Alleviate bloating and indigestion  * Manage disease   *And so much more!

 

APPOINTMENTS ARE BY PHONE or SKYPE & EMAIL

 

     Holistic nutrition is based on the understanding that human beings flourish when they eat whole foods. It's really as simple as that. Unfortunately our modern lifestyles can be hectic and often include foods that make us feel lousy.  Just as everyone's life story is unique, every body needs different nutrients and foods. There is not one diet that is best for everyone. I encourage you to listen to your body.

     When people are recovering from diseases or trying to lose weight, they think that they have to sacrifice flavour and enjoyment or might even feel embarrassed around friends and family when it comes to meal times.  I believe that everyone deserves to love the food on their plate.  If you don’t love what you are eating, it won’t nourish your body nearly as much as when you do savour every single bite. 

     As a Registered Holistic Nutritional Consultant I work
with you to create whole food menus and lifestyle strategies that sustain you and feed you wonderfully for the rest of your life, and in a way that makes you LOVE WHAT YOU EAT. 

     Nutritional consultations are for those interested in discovering how they can improve their health through nutrition and other holistic lifestyle recommendations.  These sessions are done by phone and email, or in person if you live locally. Some of the issues that can be addressed in a session are:

 

Women's Reproductive Health 

Healthy Weight Management

Pediatric Nutrition

Pre-Conception/Fertility 

Pre & Post Natal Nutrition

Digestive Issues

Candida

Heart Disease

Nervous System Imbalance /Depression/Anxiety 

Healthy Immunity

Stress 

ADHD and Children's Health

Nutrition and Aging

Detoxification

Diabetes

Nutritional Deficiencies

Inflammatory Conditions (arthritis, IBS, asthma etc)

Nutrition Basics - personalized general dietary recommendations

 

 

Assessment Part 1: This is for information gathering, where you fill out a Holistic Health Questionnaire carefully and with as much detail as possible. Your information provides me with an overview of your body systems and lifestyle.

I also request that you complete a 1-week food diary so I get a better idea of your current eating style.

 

Assessment Part 2: We meet by phone and we will discuss things like what's going on in your life, your food story, your likes and dislikes, etc. This call will help us find new and interesting ways to enrich your eating experience.  If you have food sensitivities or a health issue, we look at that too. Together we figure out how to revive your culinary reperatoire with foods that will nourish you from the inside out. We work towards designing a plan that will inspire you to make gradual, nourishing, and sustainable changes in your diet that leave you feeling healthy, confident, vibrant, and supported. 

Duration: 1 hour 

Contact me to book your one-hour phone call assessment.

Assessment Part 3: Your personalized nutrition plan is emailed to you, based on the information from the previous session. This session will take place approximately 1-2 weeks after initial consultation. Assessment includes dietary, natural supplement and lifestyle recommendations, key recipes, yoga techniques and exercises when applicable, and additional support documents. Customized menu plans and recipes are available for an additional fee.

Assessment Part 4: Your assessment includes one 30-minute follow up phone call appointment. Appointments take place at least one month after you've received your Assessment Part 2 documents.

 

Investment: $199.75 

Optional additional follow ups: $75 

REAL FOOD ON A BUDGET

     You are not alone if you go into sticker shock every time you look at the price of high quality real foods. It often makes people give up in frustration before they’ve even begun to incorporate better food choices into their diet. Well, I’m here to tell you it can be done and that you have options. You may need to make some compromises sometimes so give yourself a little grace.
     There are two components to eating real food on a budget. One is learning what foods to prioritize sourcing well, and the other is learning how to manage your kitchen properly to stretch those dollars.

How to Prioritize Food Choices

Here are some suggestions on how to prioritize spending your grocery money - they are listed from highest to lowest priority:

1. High Quality Meats, Fish, & Eggs
2. Raw or Fermented Dairy From Grass-Fed Animals
3. High Quality Fats & Oils
4. Buying Organic Fruits, Veggies, Grains & Beans

General Tips on How to Manage Your Kitchen

1. Prepare your own meals – eating out is a luxury.
2. Don’t buy packaged foods.
3. Buy in bulk, and directly from local farmers.
4. Eat fewer animal products (and more veggies).
5. Make meat only a part of the meal, rather than the centrepiece.
6. Don’t waste food.
7. Make your own convenience foods – breads, salsas, salad dressings, condiments.
8. Avoid doubling up on expensive animal proteins in any given meal (ie cheese melted on an omelette).
9. Eat in season & locally
   
   
   Interested in discovering how you can make the switch to real food diet?  Sign up for my e-course!
   
   
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     New year, new goal of keeping better tabs on the grocery budget. So today I had $100 in my pocket for food this week and here is what I bought from the farmer's market and grocery store:

• dulse seaweed
• flour
• coconut milk
• tahini
• bananas
• carrots
• sweet potatoes
• cilantro
• ginger
• wild shrimp
• ground beef
• navy beans
• mushrooms
• cabbage
• bread
• avocados
• apples, pears and lemons
• potatoes
• salad greens
• sardines

     Fortunately, we keep chickens and so have lots of fresh eggs in the fridge. Our freezer is also stocked with lamb and goat from this fall's slaughter, or this week's groceries wouldn't go very far. I will use that flour to make loaves of sourdough bread, pancakes and other baked goods.  The sardines are nutrient powerhouses and cheap, and my 4 year old is addicted to them lately. I'm not complaining. Navy beans are a great source of (cheap) protein, and make awesome baked beans. Admittedly the bread was a bit of a splurge because I make great bread at home, but nothing compares to this stuff from the local french bakery. Local Grass Fed Ground beef is a thrifty form of beef that I actually really love eating any way at all. Totally versatile and delicious. Cabbage is local, seasonal, and incredibly useful in so many recipes. Dulse is another nutrient powerhouse, chock full of minerals, and my kids love to snack on it - while I prefer it in salads and sprinkled on pretty much everything. We never have enough fruit in the house so I always load up on local apples and pears, and of course, bananas. While those mini little shrimp are not my favourite variety of this blessed sea creature, the kids prefer it over larger shrimp, and the bonus is they are a sustainably wild harvested from the Atlantic, which makes it a healthy seafood selection. Now, I make homemade almond milk a few times a week, but my husband seems to enjoy this stuff in his coffee so that's why I buy it - and I am super glad they stopped adding carrageenan to this product. Carrots are just a kitchen essential, as are ginger, mushrooms and potatoes of any kind. Phew! That was a long justification for my purchases!

     I tend to shop in many different places because I like variety and in order to get the best selection and prices for everything, you have to shop around. So, my shopping route for the rest of the month may also include the health food store, my neighbourhood farmer, and Costco.  I love Costco! They have a great selection of organic and real foods for really good prices. Here's what I buy at Costco:

• organic coffee
• wild haddock
• organic red peppers
• organic carrots
• organic broccolini
• organic frozen berries
• organic salmon
• organic chicken (sometimes - when we run out of local)
• organic beef (sometimes)
• organic bread (if we're out and I'm feeling uninspired to bake that week)
• organic cheese ravioli (as a treat - not for tight budgets)
• organic potstickers (as a treat - not for tight budgets!)
• organic empanadas (as a treat - not for tight budgets!)
• almond butter
• organic maple syrup
• natural Siracha sauce
• garlic stuffed olives
• organic tomato sauce and canned tomatoes
• organic raisins/figs/apricots/dates
• almonds- raw and roasted with sea salt
• macadamia nuts (not for tight budgets!)
• organic pine nuts (not for tight budgets!)
• organic quinoa
• organic almond flour (not for tight budgets!)
• hemp seeds
• organic coconut oil
• organic olive oil
• avocado oil
• organic steel cut oats
• organic pasta

     Whatever your reasons for needing to be thrifty at the grocery store, rest assured there are options other than buying highly processed convenience foods that will cost your health in the long run. Bon appetit!   

SEASONAL LIVING PROGRAM- Autumn

Launching Autumn Equinox 2015 - September 23rd!

I am very happy to announce this first of four programs in my Seasonal Living Series. 

The series is designed to assist you in creating harmony and balance in your life by becoming consciously connected to the earth and it's rhythms. 

A seasonal routine is an important cornerstone of health - year round.

Program Includes:

* a Seasonal Rejuvenation Protocol

* 3 Yoga and Pranayama Videos

* Supplements and Dietary Recommendations for Autumn

* 60+ Seasonal Recipes

* Herbs & Recipes for Enhancing Immunity

* Seasonal Celebrations

* Wildcrafting in Autumn

Pre-order your copy now and save 25%!

COUNTER CULTURE

     I was honoured to be invited to present a workshop on fermenting at Bridgewater's Up!Skilling Expo last weekend. My first instinct was to share my absolutely favourite recipe for Dill Pickled Cucumbers and Beans with everyone because they are so easy to make, and taste amazing! It's hard to believe that this very classic (and healthy) recipe and method for making pickles has virtually disappeared from our kitchen cultures. Good thing fermenting is experiencing a serious revival because I honestly can't imagine life without these babies.

Like I discuss in the video, fermented beans and cucumbers are a great way to preserve fresh vegetables from your garden, while at the same time making them more digestible and inoculating your system with beneficial probiotics. Amazing eh?!

DILL PICKLES AND BEANS

via Lacto-Fermentation

a couple of handfuls of fresh organic string beans, stems removed and/or

about 6-7 organic pickling cucumbers

3 Tbsp unrefined sea salt

fresh organic dill blossoms

fresh organic garlic cloves, peeled

1/2 Tbsp organic mustard seeds

5 cups filtered water

clean mason canning jars

Method: Place a dill blossom, a couple of cloves of garlic, and the mustard seeds in the jar. Then fit in as many cucumbers or green beans as you can. In a glass measuring bowl, dissolve the salt in the water and then pour over the vegetables, being sure to cover them completely. Screw on lids and place the jar on a plate or in a bowl to catch any potential overflow, and place on your counter or on top of your fridge for about 3 days. You'll know they are done fermenting when the brine becomes cloudy and the vegetables turn a darker shade of green. Store in a cool place like a cold cellar or refrigerator. Enjoy!

I'M SO SICK OF SMOOTHIES

     Don't get me wrong, I will very occasionally whip up a smoothie for breakfast or a snack, but can we please end the hype about smoothies?! Smoothies are tasty and fine as an occasional food item, but they are not an essential aspect of a healthy diet. Come winter, I'd take a nice warm bowl of soup over an icy cold smoothie full of tropical fruit any day. Not to mention the overdosing people are doing on raw leafy greens chock full of oxalic acid, which when eaten in large amounts can actually cause more harm than good.
     As a holistic nutritional consultant people sometimes assume a few things about me and they include:

1) That I'm a smoothie fanatic
2) That I'm a vegetarian
3) That I'm a juicing fiend
4) That I prefer raw foods
5) That I think butter and saturated fats are bad
6) That I recommend avoiding dairy

     It's no wonder - take a peek through the latest selection of "healthy" cookbooks - and you will find these sorts of messages plastered on every page. You will be very hard pressed to find a decent selection of recipes that contain meat or animal proteins because plant-based diets are all the rage right now. To be honest, I am getting quite frustrated by it all. These best selling books have a common themed story about how the author abused their bodies their whole lives and ate crappy food and became really sick, and ever since they started eating ________ (fill in the blank) they are no longer sick, and so this is the diet they are sharing with everyone. There is an inherent problem being presented here - these diets are probably useful if you suffer from a similar ailment as the author did, but if  you don't then you are unnecessarily following a very restricted diet. Don't get me wrong, there are some good elements and messages contained within some of these publications, but as a whole I'm getting tired of being told I have to stop eating everything but vegetables and seeds in order to be healthy.
     I don't know about you, but I've never been really sick, at least not to the point where I've had to make seriously drastic changes to my diet in order to heal. In some cases, yes people do need to alter their diets significantly, at least temporarily, in order for their bodies to heal. And yes, our modern overly processed and low quality diets do require serious modification as a whole, but my take on nutrition isn't so much on what we eat, rather it's focusing on the quality of what we eat, and how we prepare our food. I was fortunate to have been raised in a family that ate healthy, home cooked meals, and my interest in healthy living and eating these days is to maintain my good health.
     So, here is what you can expect from me:
* Delicious recipes that are designed for omnivores/adaptavores - yes I like plants, but in no way shape or form am I exclusively "plant-based".
* A tendency to emphasize the importance of eating food that is local, organic, seasonal, and natural.
* Encouragement to include animal proteins in your diet from ethically raised, organic and pastured animals.
* An interest in the revival of traditional foods/diets/methods of food preparation.
* A desire to see people loving what they eat! Eating is meant to be pleasurable - it is a celebration of life, and I'd like us to start treating it that way. Feeling deprived when you eat is unhealthy. I am especially fond of encouraging people to eat the way their families and ancestors have been eating for generations.
* And finally, breakfast suggestions that you can sit down and enjoy with a knife and fork (or at least a spoon) and chew for goodness sake. We may have plenty of time to eat pureed foods (i.e. smoothies) when we are very old and have no teeth.

RAW vs. COOKED FOOD

 I like vegetables, a lot. Give me the choice between a big bowl of piping hot steamed broccoli dripping in salty melted butter or a raw veggie platter and dip, hands down the cooked and buttered broccoli would win. It's because I find it more appealing and better tasting. Turns out my attraction to cooked broccoli is perhaps my body's way of communicating with me, because and as it turns out cooked vegetables can be easier to digest and have higher nutritional content.    

     The popularity of 100% raw food diets is (thankfully) fading.  I tried it out at one point in my life and found it unsatisfying and difficult to follow. Who needs that? Life is challenging enough, why do we insist on coming up with these complicated  and unrealistic "new" diets that leave us feeing deprived, incompetent and frustrated? So when I was recently introduced to a You Tube video of Susun Weed and Brigitte Mars debating the merits of Raw vs Cooked Foods, I was blown away! Finally, someone debunking many of the myths of the raw food diet. Basically, Susun Weed claims:

1. No enzymes but the ones the body makes are allowed in the body. Therefore all this raw food hype that the enzymes present in raw foods are a significant help in digesting the foods themselves once they are put in the human digestive system is not true. As far as she knows, there is no scientific evidence showing that enzymes in foods are used in the digestion of that food - with the exception of 3 fruits (papaya, kiwi & pineapple) and raw milk and raw meat. It is also important to note that those three fruits are only useful in the digestion of milk and meat proteins.
     Now, Susun doesn't mention this in the debate, but many raw faddists also claim that the body has a finite lifetime "enzyme potential" for manufacturing digestive enzymes, which is important for preserving health and longevity; and a portion of which is unrecoverably "used up" in producing otherwise unnecessary digestive enzymes each time cooked foods are eaten. Actually, no one has ever measured any enzyme potential, and according to modern theories of aging, processes such as oxidative damage to tissue, decreasing length of telomeres with each cell division, and other known processes under investigation, rather than enzymes, are the most likely reasons for the process of aging.

2. There is more nutrition from cooked food than raw food. Most nutrients are stable in the presence of heat, and in fact some are maximized by exposure to heat.

3. Most raw food preparation techniques are actually forms of "cooking" food. For example, sprouting, freezing, dehydrating, fermenting, marinating are all methods of altering food in a manner that breaks down the cell wall in vegetables in order to release the nutrients contained within the cell. Simply chopping, chewing, and juicing do not break the cell wall down. Even the digestive systems of goats and cows use heat and bacteria to "cook" the grass in order to nourish the animal.

4. There is evidence to suggest that there is a co-relation between the application of heat/fire in the preparation of food and human brain size.  Apparently 25% of nutrients we get from food is needed for the human brain. Therefore, cooking provided early humans with better nutrition which led to an increase in brain size.

      If you really want to optimize your digestion consider the following:

1. Don't eat too much.

2. Chew your food well.

3. Rule out food allergies.

4. Ingest probiotics via lacto-fermented foods or supplements.

5. Stay hydrated.

6. Exercise.

7. Maintain a healthy weight.

8. Eat slowly and in a relaxed manner.

And for goodness sake - if you prefer cooked spinach over raw, then eat what you like, just make sure you eat your veggies!

THE UNCOOL SUPERFOOD

Yes, I'm talking about liver.  As a culture we prize the muscle meat from animals and eating the organ  meats has fallen out of fashion, well that is until now. Organ meats are all the rage in certain circles, and for good reason.  Organ meats have many more nutrients than meat (like 10-100 times)- they are very rich in iron, phosphorus, zinc, vitamins A , D, B6 and B12, and special fats for the brain. If you are in the market for a serious nutrient boost in your diet, go for liver. Just make sure you buy liver that comes from pastured and organic animals as they are more nutritious than meats from feedlots.

My go to liver recipe is a classic chicken liver pate. It tastes great on toasted bread, crackers, in sandwiches, or spread on celery sticks.  The best part is you can freeze it in small mason jars so you always have some on hand, because this superfood is best consumed once a week.

 CHICKEN LIVER PATE

1 pound organic/pastured chicken livers

1 pound organic mushrooms, finely chopped

1 organic onion, chopped

1/4 cup organic butter

1 cup white wine or homemade chicken stock

1 tsp organic dry mustard

4 cloves organic garlic, crushed
1 Tbsp organic lemon juice or apple cider vinegar
2 Tbsp chopped fresh organic parsley

2 tsp fresh rosemary, chopped

2 tsp fresh thyme, chopped

2-3 Tbsp organic butter, softened

sea salt to taste

Method: Soak the liver in a bit of water and lemon juice or vinegar for 1-2 hours. Drain liver and saute with the mushrooms and onion in the butter until browned. Add the wine, herbs and garlic and cook until liquid evaporates. Allow to cool, then puree in a food processor with the remaining butter, season to taste with salt. Refrigerate and serve.

SOUL FOOD

     Modern lifestyles are hectic and fast paced.  Humans are mentally overstimulated and physically dormant which creates dis-ease.  More often than not our motivation to eat healthy or exercise is based on an external fixation on appearance, rather than on true health and wellness.  When it comes to food, cooking is often seen as a burden and is not a priority for many people.  As a result, nutritionally inferior convenience foods have become the mainstay of the modern diet. We are blessed and cursed with an abundant and seemingly unlimited supply of food.  This food luxury is damaging to our health and preoccupying many of us in ways that are distracting and troublesome at best, and life threatening at worst. Humans have now turned pleasurable and life-sustaining food into something rife with conflict, danger, guilt, and fear.

     Plants, animals, even people, are now treated as complex mechanisms with many interrelated, yet separable parts.  Farming has become just another business and food just something else to buy. When we take the sacred out of our lives, including farming and eating, we take out the substance, and our lives become shallow and empty. Yet, humanity is beginning to ask new questions. The old questions of how can I “get” more is being replaced with questions of how can I “be” more?

     Yoga is an powerful tool for transformation because it cultivates a deeper awareness and appreciation of the body’s capacity for true health and vitality. The science of yoga teaches that movement and breath are keys to the intelligence of the body, and that these tools aid in the transition from habitual and often self-destructive patterns of eating and self-care, to more intentional and beneficial actions. 

     Yoga is a way of life, not simply a practice that takes place in a studio or on a mat.  It is about taking all that we learn from our practice and applying it to all aspects of our lives. The mundane details of everyday life become priceless lessons once we learn to see the sacred in everything.  It’s not what we do, but how we do it.  It’s not just what you eat, but how you eat it. Every choice we make (and don't make) expresses the larger truth of who we are.  If we love and respect our bodies and ourselves, we are more likely to make healthy eating choices. If we harbour deep pain or engage in self-criticizing thoughts, we may make very different choices. 

    After starting yoga and meditation, happiness begins to fill us up from within. Why? Because we’ve tapped into the source of fulfillment, which has always resided within. Yoga is a path of healing that starts with the premise that the body is good and that we can trust our own wisdom as we tune into the language of the body.  As we slow down and become still, breathe, and enjoy gentle movement, we cultivate awareness of our bodies and it’s needs.  As we experience deep calm, stillness, and openness in our practice, we can become enamoured with life and with ourselves.  It is from this place of peace and love that a desire to care for and nourish the body arises.  Eating becomes a sacred act of nourishment, an experience of pleasure,  an expression of respect for the body’s needs and desires.

     A practice of mindfulness and healthy awareness extends into all aspects of the nourishment of the body.  Healthy food choices require an active consideration of the sources of the foods we eat.  Who is growing the food, where does it come from, how are the animals treated and fed?  Is the food seasonal, local, or organic?  How are the farm workers treated?  Is the food genetically modified and processed?  A yogic diet can have many different expressions, but it is the awareness and consciousness of the quality of the foods we consume, as well as the consciousness of the person preparing the meal that make eating a spiritual practice.  For as we all know, we are what we eat (and how we prepared it, and ate it!)

JUST CALL ME LARD LASS

     I find it quite interesting to find myself rendering lard these days.  I envision talking to my 14 year old  vegetarian self and wondering what she would say about the whole thing.  Never mind that, I envision myself talking to most people these days and I can just see the perplexed expression on their faces.  We've all been led to believe that saturated fat is the enemy, and as some of you may already know, this is now proving to not be the case.

     Much to my delight, I've discovered (thanks to the Weston A. Price Foundation, of which I am now a Chapter Leader!) that fat is a necessary part of a healthy diet.  Contrary to what we've all been told over the years, the healthy fats like butter, lard, and monounsaturated olive oil are good for your health! These fats and oils are stable and don't break down into harmful substances when processed or heated.  Unstable oils such as polyunsaturates (like sunflower and safflower oil) are highly sensitive to oxidation and rancidity - so much so that in the process of making them the oil actually goes rancid. Food manufacturers then have to deodorize and bleach the oils to make them palatable to consumers.

     Animal fats like butter and lard carry important fat-soluble vitamins A, D, E and K2 necessary for strong bones and teeth, protection against infection, normal growth, normal reproduction, and a happy attitude toward life.  Highly saturated coconut oil also protects against diseases like cancer and heart disease.  It is the dangerous liquid seed oils and partially hydrogenated oils that contain toxic breakdown products called free radicals, which can cause uncontrolled reactions in the body.  Margarines, spreads, and shortenings found in most processed foods contain trans-fatty acids which cause your enzymes, receptors and even your cells to not work properly.  This means your body can't make hormones and has trouble healing.  As a result, you may suffer from reduced energy levels, weight gain, and even difficulty thinking.  Partially hydrogenated oils have been linked to heart disease and cancer in adults, and failure to thrive and growth problems in children.

     Lard is very new to me.  I think the closest I ever came to eating lard is in the pie crusts my mother used to make when I was growing up.  Lard used to be a staple cooking fat in every kitchen until the early 1900's.  Lard is the fat from pigs, and like my mother knew, it was the secret to perfectly flaky pie pastry, as well as deliciously fried and baked goods. Unfortunately, nowadays when we hear the term lard, we think of clogged arteries and big butts.  Lard is actually a very healthy cooking fat and is making a huge comeback.

Why I Love Lard!

Lard is Great for Cooking!
The large percentage of saturated fat in lard protects it's more vulnerable mono/polyunsaturates from oxidizing with heat, making lard a great choice for cooking and baking.

Lard Is Heart Healthy!
Saturated fats are vital for human health.  They are needed for the function of the heart, kidneys, and lungs.  They support hormone production, healing and cell function.  They are essential for normal growth and development.

Lard Tastes Great!
Unlike coconut oil, lard doesn't have a strong or distinct flavour.  It is perfect for sautéing, deep-frying and baking.  It also helps create brown crusts to vegetables and meats.

Lard is Cheap!
Compared to butter and coconut oil, lard is definitely more affordable.

Lard is Nutritious!
Lard from pasture raised pigs is the second highest food source of vitamin D, after cod liver oil.  Lard provides the perfect form of Vitamin D along with the required fatty acid cofactors.

Lard is Green!
Pigs are easily adaptable animals that can thrive nearly anywhere.  They provide meat and help improve farmland by turning over topsoil and naturally fertilizing the ground.  Pigs are also great at eating farm by-products such as whey and kitchen scraps and turning it into fertilizer.

Lard is Local!
Pastured pork fat from a local farmer has a lower carbon footprint than imported coconut oil.

Lard is a Healthy Source of Cholesterol!
Lard ranks #18 in foods richest in cholesterol.  Cholesterol is one of the most important substances in the body.  Unfortunately people believe cholesterol is bad, when in fact human life would be impossible without it.  Cholesterol provides stability to our cells so they function properly; and our bodies make hormones, vitamin D and bile salts for digesting fat out of cholesterol.  The notion that cholesterol clogs arteries and causes heart disease is also incorrect.   Cholesterol in our food and cholesterol levels in the blood have proven to have very little relationship with heart disease.

HOW TO RENDER LARD

Method: Use a food processor or meat grinder to chop up the lard into small pieces.  Place the lard into a large stainless steel pot with just a touch of water to keep it from buying.  Heat the pot on low, and cook the lard gently, stirring often.  This will take a few hours.  Every now and then I pour the lard into a strainer lined with cheesecloth to drain off the melted fat, and then pour the still solid chunks back into the pot to keep melting.  Eventually you will be left with little bits of meat that will brown nicely into cracklings.  I like to add a bit of salt to it and sprinkle them on salad.

****TODAY'S TWEETABLE: Just call me lard lass @KeepingItRealNL

GOING AGAINST THE GRAIN?

     It seems I am long overdue on having the discussion.  No, I don't mean the birds and the bees, I mean lets talk about grains.  It seems like grains have moved right on up there with vaccinations, politics, and veganism on the controvery scale. 

     As it currently stands, I personally feel better when I avoid grains, but I do still serve baked goods, breads, and other grain based foods to my family.  My husband and kids love their bread, and to be totally honest, grains make the groceries stretch a lot further which is good news for my growing family (and I can do without struggles at meal times!)

     That being said, I make it a priority to only serve my family grains that have been fermented, soaked, or sprouted.  This is because grains, beans, nuts and seeds contain anti-nutrients called phytates that are extremely difficult to digest unless prepared in these ways.  Phytic acid binds important minerals which prevent your body from absorbing them.  Consumption of high levels of phytates contributes to poor bone health and tooth decay, lowered metabolism, and is a contributor to anemia.   Traditional cultures around the world knew the benefits of properly preparing grains, and it's time we start following in their wise footsteps.

Did you know?

Sourdough Bread:

- before the 1950's most bakeries ran two shifts of workers because the dough was fermented throughout the night with a long, slow natural fermentation process.  Corporate bakers today increase profits by producing fast loaves (3 hours from start to finish) using yeast

- now basic sourdough bread is only found in home kitchens and artisan bread bakeries

- poorly prepared and improperly digested wheat is the chief contributor to the current plague of "gluten-intolerance", obesity, diabetes, candida, and many allergenic conditions

- only when wheat gluten is fermented is it healthy for human consumption
- whole grain sourdough breads contain 18 amino acids, complex carbohydrates, B vitamins, iron, zinc, selenium, magnesium, and maltase

- fermentation breaks down the bran and releases nutrients and neutralizes physic acid by 90%

- sourdough bread rates 68 on the glycemic index as opposed to 100 by other breads

Sprouted Grains:

- sprouting results in increased digestibility because the starches are transformed into simple sugars 

- enzyme inhibitors are neutralized so your body more readily absorbs minerals like calcium, magnesium, iron, copper, and zinc

- anti-oxidants and vitamins are increased when grains are sprouted

Soaking Grains:

- soaking grains or flours in an acidic medium at room temperature also activates phytase with helps to release important vitamins, as well as making grains, seeds, and beans more digestible.  Phytic acid is reduced by soaking as well.

  Last night I put a bowl of rolled oats out to soak in some water with a splash of apple cider vinegar.  My son loves oatmeal, so every now and then I make it for him for breakfast.  When I do, I always make a bit extra so I can make these delicious Porridge Muffins.  My husband likes them too because they are a very transportable breakfast for early mornings before work.  Not only are they made with soaked oats, but I also use sprouted spelt flour.

TODAY'S TWEETABLE: "And I can do without hassles at mealtimes!" @KeepingItRealNL

PORRIDGE MUFFINS

2 cups leftover organic oatmeal porridge

2 organic eggs

2 Tbsp organic butter or coconut oil, melted

1 cup organic milk

10 Tbsp organic coconut sugar

4 Tbsp baking powder (GMO and aluminum free)

3 cups organic sprouted spelt flour

1 cup extras (blueberries, chocolate chips, nuts, cranberries)

pinch of sea salt

Method:  Preheat oven to 400*F.  Grease a muffin tin with coconut oil.  Combine the porridge, eggs, oil, sugar, and milk in a large bowl.  Stir until well combined.  Sift in the flour, salt,  and baking powder.  Fold in the extras.  Fill muffin tins to overflowing, then bake for 20 minutes.  Allow to rest in pan for 10 minutes before turning out.

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How To Soak Whole Grain Flour

1.  If soaking flour for recipes like Pancakes, Muffins, or Quick Breads, add the liquids (water, oils, sweetener) and flour together in a bowl with 1 Tbsp of acidic medium (lemon juice, buttermilk, kefir, apple cider vinegar, lemon, whey) for every 1 cup of liquid used.

2.  Cover and allow to soak overnight.

3.  Proceed with the recipe in the morning by adding remaining ingredients (eggs, milk, etc) and cook as directed.

4.  If soaking flour for Yeasted Breads, add flour and water together while reserving 1/2 cup of the water for dissolving yeast, and add 1 Tbsp of vinegar or kefir for every 1 cup of water added, as well as any sweeteners and oils.  Cover and allow to soak for 8-12 hours.  After soaking add the reserved water to the yeast with a tsp of honey and proceed with recipe.

How to Soak Whole Grains

1. Place the grains into a glass bowl or measuring cup and cover completely with warm water.  For every 1 cup of liquid add 1 Tbsp of acidic medium (lemon juice, buttermilk, kefir, apple cider vinegar, lemon, whey).  All grains with the exception of brown rice, buckwheat, and millet need to be soaked for 12-24 hours.  Buckwheat, brown rice, and millet have low levels of physic acid and only need to be soaked for 7 hours.

2.  Place the bowl on the counter and allow to sit in a warm place for required time.

3.  Drain the grains and rinse - proceed with recipe.  Please note that many soaked grains will take less time to cook that un-soaked grains.

Soaking Legumes

1. Take 2 cups of beans and put them in large bowl and cover with water.  Stir in 2 Tbsp of apple cider vinegar, whey, or lemon juice and allow to sit on your counter for 12-24 hours.

2.  After soaking, drain and rinse the beans.  Fill a large pot with beans and water and bring to a boil, skimming away foam that forms.  

3.  Lower the heat and simmer and cook until beans are soft.

Soaking Nuts and Seeds

1.  Place 4 cups of nuts or seeds in a large bowl and cover with water.  Add 1 Tbsp of sea salt and stir.

2.  Place on a counter and allow to soak overnight or for 7hours.

3.  Deyhydrate for 12-24 hours until crispy.

Interested in sourdough?  Why not try making your own Sourdough Culture & Bread
or Bagels
or Pain au Levain

SQUID

My dad picked up a new hobby since moving to the East Coast - squid fishing.  He's not very good at it, but luckily he hangs out on a dock with a bunch of guys who are, and who don't even like to eat the squid they catch.  My dad's a generous guy, so our freezer is full of squid.  Now, to be totally honest, my favourite way to eat squid is deep fried with cocktail sauce.  After a couple of batches of those I decided it was time to prepare the bounty of squid in a new way.  Hence tonight's supper.

     And guess what?  Squid is a sustainable seafood, and is a good source of omega-fatty acids, vitamin B2, phosphorus, B12, B6, magnesium, zinc, vitamin C, B3, calcium, and iron.  Go squid!

SQUID MARINARA SAUCE on Buckwheat Pasta

3-4 cups squid, skinned and sliced into rings, reserving the "moustaches" as is

1 large organic onion, chopped

1/3 cup extra virgin olive oil

4 organic tomatoes chopped, or (1 can diced)

sea salt

black pepper

organic buckwheat noodles (I used Soba)

romano cheese to serve

Method:  Heat a large skillet on medium high.  Drizzle with the olive oil, and add the onion and spread it in a thin layer.  Top the onions with the squid.  Cover.  Cook for about 10 minutes, then lower heat to medium low and cook for about 20 minutes.  Stir in the tomatoes, cover and simmer another 15 minutes.  While the sauce simmers, bring a pot of water to boil and cook your pasta.  Add to the sauce, season to taste and serve with cheese (even though the Italians never eat cheese with seafood pastas.)

RECLAIM YOUR KITCHEN (and your health!)

     After a long day of work, whether at the office or at home caring for children, you’re probably pretty exhausted.  Sometimes the last thing you want to do is cook - and for many of us this means reaching for convenience foods or eating out in restaurants more often than we’d probably like.  These fast foods are quick and easy, but they can get expensive and take a toll on your energy levels and well being.

     Cooking at home is the first step to take if you're interested in eating healthier and cutting costs.  Home cooking is hands down the best way to save money. Whether you're considering dining out or bringing home prepared food, you're paying for someone else to do something you can do yourself — and, with a little practice, probably do better. Buying prepackaged frozen foods or restaurant meals means you are paying for the processing, packaging, and advertising of that product — none of which adds value to the food itself. So, when you cook, you are saving money, and when you cook sustainably, you're taking those savings to the next level. When you buy locally raised and produced food you're not footing the bill for transporting ingredients across the country or around the globe. Another way to save money by making your own meals is  “using the whole thing.” The bones from tonight’s chicken and the trimmings from fresh vegetables can be transformed into a mineral rich stock, the ultimate “must have” in every kitchen and the basis for a pot of delicious and nutritious homemade soup. If you compost and do any gardening, some of your dinner waste can be repurposed as free fertilizer too! 

     Another benefit to cooking at home is that you have more control over what goes into your body. By buying organic, sustainably raised or minimally treated meat, dairy and produce, you can reduce your consumption of food contaminated by chemical fertilizers, hormones, or antibiotics. Your food will taste much better too because it won’t contain artificial colours or flavours, texturizers, preservatives, or packaging. Making homemade meals from fresh foods means they will taste superior to frozen foods and will be more nutritious.  When you leave it to corporations to cook for you, your food will be of lower quality (they will use the cheapest ingredients they can get away with) and it will be full of salt, sugar, or fat. Cooking at home means you can keep an eye on these types of ingredients which is especially important for people with medical conditions or food allergies.

     Another amazing thing about cooking is that it activates your body’s powers of digestion.  Taking the time to prepare your food will help your brain get your digestive juices flowing. During the first phase of digestion, called the cephalic phase, the sight, sound, smell, and thought of food triggers the brain to transmit signals down your central nervous system to prepare your body for digestion.  So not only will you meals cost less, taste better, and have higher nutritional value, but you will actually absorb more nutrients from your food with better digestion!

     What percentage of your meals are cooked at home? And I don't mean fish sticks and frozen pizza!  How can you take a small step to upgrade your choices, even if for only one or two meals per week?  I could go into a long list of foods that are better to eat or worse to eat, but at this point, as long as you cook it yourself from scratch, nothing is out of bounds. Happy cooking!

CHICKEN BROTH

Properly prepared chicken broth is a storehouse of nutrients liberated from the bone and connective tissues which accelerates overall healing and supports our own bones, teeth, joints, digestion and immunity.  Pretty amazing for leftovers!

1 whole chicken (preferably free range/organic) or 2 to 3 pounds of bony chicken parts (such as necks, backs, breastbones and wings leftover from dinner)

Gizzards and/or feet from one chicken (optional)

4 quarts cold filtered water

2 tablespoons apple cider vinegar

1 large onion, coarsely chopped

2 carrots, peeled and coarsely chopped

3 celery stalks, coarsely chopped

1 bunch parsley

sea salt

Optional add-ins (Nova Scotia kelp, reishi mushroom, shiitake mushrooms)

Method:

If using a whole chicken, cut chicken parts into several pieces. Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley.  Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours (I like to leave it overnight on low).  The longer you cook the stock, the richer and more flavourful it will be.                

     About 10 minutes before finishing the stock, add parsley. This will add additional mineral ions to the broth.  Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.

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OMEGA MELTS

Ok, so sardines are pretty much a superfood - one of the most concentrated sources of omega-3 fatty acids, full of vitamins B12 and D, as well as a very good source of phosphorus which is vital for bone health.  But lets be honest, how many of us eat them on a regular basis, and enjoy it?  That's what I thought.  Well, I am happy to announce that I have a sardine recipe that you will crave.  Once you try it, your going to ask yourself why you never thought of it before.

OMEGA MELTS

1 can of Atlantic sardines

1 can wild or organic salmon

homemade Omega Mayo, to taste (recipe follows)

2 organic green onions, chopped

1 organic carrot, grated 

1/4 cup lacto-fermented veggies, chopped (I used purple sauerkraut)

sea salt and pepper 

1 cup organic raw cheddar cheese, grated

5 slices organic sprouted or sourdough bread, lightly toasted

Method: Preheat oven to broil.  Drain some of the oil off the cans of fish.  Place the fish in a bowl, along with all the ingredients up to the cheese.  Mash and combine with a fork.  Season to taste with salt and pepper.  Sprinkle a bit of cheese onto each slice of bread.  Spread some of the fish salad on each top of the cheese.  Then top with the rest of the cheese.  Broil until the cheese starts to brown.  Enjoy.

If you aren't eating bread these days, this Omega Mash can be served with carrot sticks, stuffed into an avocado or red pepper, or rolled up in nori.

Don't be alarmed by the bright yellow hue of this kick ass mayonnaise.  You see, that is what something made with real eggs is supposed to look like.  Not only do eggs from pastured, organic, free range hens taste better, they are chock full of more goodies like Vitamins E, A, Omega 3's and Beta Carotene than confined factory farm eggs.  I supercharge this mayo with even more Omega 3's by adding flax and hemp oils.  A wee bit of coconut oil makes a nice thick and creamy spread too.

Most homemade mayonnaise only lasts about 2-3 days in the fridge, but this baby is lacto-fermented and so extends it to 2-3 weeks.

OMEGA MAYO

3 egg yolks (organic, pastured etc)

1 Tbsp organic apple cider vinegar or lemon 

(great way to use up herbal vinegars if you have them, I used Red Clover)

1/2 tsp sea salt

2 tsp local raw honey

1 tsp organic dijon mustard

1/8 cup organic hemp oil

1/8 cup organic flax oil

1/2 cup organic light olive oil

1/8 cup organic coconut oil

1/8 cup organic avocado oil

1 Tbsp organic whey liquid

Method:  Place egg yolks, apple cider vinegar, salt, honey, whey, and mustard into the base of your vitamix or food processor.  Blend on very low as you slowly drizzle in the oils.  When the mayo emulsifies, thickens and chokes the blender, it's done.  Pour into a jar and allow to sit on the counter overnight.  Refrigerate.