Category Archives: Recipes

My Favourite Breakfast: Homemade Flax Granola

I am so hooked on my Flax Granola and can hardly believe that I had to choke it down when I first got the recipe in May.  The recipe is from Lyn-Genet’s book The Plan.  The flax granola itself does not have much flavour, but by the time I load it up, it is yummy and very enjoyable.  It is super easy to make and an absolute staple in my diet. I do try to change-up my breakfasts because I feel that it is important to do so, so I tend to switch it up with an omelette a few times per week.  After the initial 20 days on The Plan, Lyn suggests only having the flax granola twice per week.  I must say that I generally have it at least 3 – 4 times per week, so I guess I should cut back. I haven’t “tested” oatmeal yet, but will definitely do so to see if porridge might be another suitable breakfast option for me during the cold winter months.

Homemade Flax Granola Recipe

1 cup whole flax seeds
1/2 cup water
Cinnamon, nutmeg, cloves to taste (I use a very generous amount of all the seasonings).
Raisins, almonds, walnuts, dried cranberries, etc. to taste.
1 teaspoon vanilla (optional, but I use it)

Mix the flax seeds with the water and seasonings.  Refrigerate overnight.  Remove from the fridge and spread in a thin layer on a baking sheet and bake at 275 degrees for 1 hour.  (I line my baking sheet with parchment paper to avoid sticking).  Stir every 20 minutes.  Optional:  Add the fruits and nuts during the last 10 minutes.

flax granola

When I make this, I use all of the recommended seasonings and the vanilla, but do not add any nuts or berries.  However, when I eat the granola for breakfast, I top it with fruit and nuts.  This is my favourite combo:

1 cup of flax granola
1/2 a chopped apple
chopped raw almonds
cinnamon sprinkled on top (generous amount)
Rice Dream in lieu of milk
At times,  I have even microwaved the flax a bit and served the granola warm….mmm.

flax granola with apple

The Facts About Flax

flax seeds Flax seeds offer many health benefits.  They are high in Omega-3’s, calcium, and protein.  I cup of flax seeds has 40 grams of protein.  They also contain mucilage which supports digestion and helps to give your intestines a “clean sweep”.  Lyn mentions the importance of using flax seeds over ground flax.  Eating whole flax seeds help to cut down on the risk of absorption of the estrogenic properties present in flax.  Flax has been shown to benefit cardiovascular health and there is evidence that it offers anti-inflammatory benefits as well.  Due to the anti-inflammatory benefits, flax can also be considered a possibility for helping to reduce the risks of cancer and other inflammatory conditions.

 

Farmland Flax Cookies

flax cookies

A colleague made these flax cookies a few years ago and shared the recipe.  They were very good, but I have not yet made them myself.  Here is the link to the recipe.

 

 

If you love to share your thoughts and interests and would like to get paid for doing what you love, do what I did and find some experts to mentor you. Click here to learn how a novice like myself was able to quickly learn techniques and strategies for blogging effectively.

Dinner Out with Lamb-burg-ini

Well, summer camp week has come to an end and I am off to pick-up the kids today. Can’t wait to see them.  The weather has not been great here, so I hope they had a good time and didn’t get too much rain at camp.  As usual, my “to do” list is far from done, but I did manage to get through many things on my list.  This year I was bound and determined to take some time away from giant list of projects and spend a nice evening out with my husband.

The Decision

We contemplated trying something new as there are so many great restaurants in town, but we decided to go back to afude place we know and love.  The regular menu at Fude offers a great selection, but they also offer a feature menu that is always incredible.  The food they serve is very unique and often a mixture of unexpected flavours and combinations.  Much of the menu consists of “Manitoba grown ” food and they offer a “Love at First Bite” guarantee.  The service is always excellent and if the owner is there, he will often come out and give you a personal welcome.  We are never disappointed when we go there, but we decided to go the website to check out the current features just to confirm our decision.  I immediately made a reservation when I saw that they were serving lamb burgers.  Here is a screen shot of the feature menu and a description of the lamb burgers.

Screen shot 2013-07-26 at 10.05.58 AM

What’s The Big Deal With Lamb?

Well, as all of my readers know, I have been following Lyn-Genet Recitas book The Plan as a guide to healthy eating for about 2 1/2 months now.  I have been extremely pleased with the results and for the first time ever, I feel completely in charge of my own body.  I am still learning what foods are reactive and which are friendly through continued controlled exposure to new foods which expand my menu of friendly items.  What I love is that I already have an extensive list of “go to foods” which have tested “friendly” and are easily digested by my body.  Whenever I do indulge (eat a proven reactive food, try something new as a test or when eating out),  I can immediately follow with a friendly day and get right back on track.  So, how do lamb burgers fit into all of this?  Well, the premise of The Plan is to discover what works well for you specifically.  It is not about good or bad foods, but about how you react to specific foods in your diet.  Which foods cause an inflammatory response in your body and thus cause weight gain? (A reactive food can cause weight gain ranging from half a pound (for a moderate response) to few pounds for a food that you are wildly reactive to.)  Basically, everything is a test. I tend to test the foods that I love the most, so that I can discover how my body reacts with them.  I have eaten very little lamb in my life, but many years ago I did the “Eat Right For Your Blood Type” plan and it suggested lamb was highly beneficial for my type AB blood type.  At that time, the internet was not used as tool for finding great recipes and although I did eat some lamb during that time, I really never had a great recipe to work with.  In Lyn’s book,  she talks about what a great dense protein lamb is and Chai Cheesecakehow easily digested it is by most people.  In her list of reactive foods, she has found that 10% or less of her clients have reacted to lamb. She even suggests that you should be able to tolerate lamb up to three times per week.  (Most people who test “friendly” to beef, are still only able to tolerate it once a week or it sets off an inflammatory response in their body). She also says that ground lamb is less “gamy” tasting that other cuts of the meat. I had not yet had a chance to test lamb and although I knew that dinner out would not be a valid test (because of exposure to so many other foods at the same time), I was excited to try a lamb burger.  The burger was juicy and delicious with the perfect amount of seasoning. I can’t wait to make my own!

Of course, I did not limit myself to the lamb-burg-ini.  Tim and I shared an appetizer ~ baked brie with rhubarb chutney ….mmmm!  I had the burger and Tim enjoyed elk tenderloin for his main entrée.  For dessert, we didn’t share.  Not a chance.  I had a hot rhubarb crumble with vanilla bean ice cream and Tim had their signature Die By Chai Cheesecake.  The meal was incredible and we enjoyed a great evening out together!

Nutritional Value of Lamb

Like beef, it is ideal if you can get grass-fed lamb.  There is in excellent article put out by whfoods.com which outlines the nutritional components of grass-fed lamb in detail, but here are a few highlights from it:

  • great source of Omega-3
  • good source of Vitamin B12 and other B vitamins as well as niacin
  • contains selenium and zinc
  • conjugated linoleic acid (CLA) which reduces inflammation
  • great source of protein (60% of daily requirement)
  • rich in iron

lamb nutrients

What Health Benefits Might Grass-Fed Lamb Provide?

  • beneficial in general heart health and cardiovascular disease
  • helps in blood sugar regulation
  • niacin (aids in protection against Alzheimer’s and osteoarthritis and helps promote healthy skin)
  • B12 is important for brain functioning and supports the nervous system
  • zinc is important for general growth, cell development, healing and the immune system
  • easily digested by most people
Homemade Lamb Burgers

I must confess that I have not yet tried this recipe, but it is from “The Plan” and Lyn says that many of her clients claim it as one of their favourites.    Here it is:

1 lb. ground lamb
1 zucchini, grated
4 to 5 shiitake mushrooms, chopped
Herbs and spices of choice (Italian, Herbes de Provence, cumin, turmeric, fresh ground pepper, Sriricha, etc)

Combine all ingredients, form into 4 patties, and pan sear to medium rare for 6 to 8 minutes.

If you love to share your thoughts and interests and would like to get paid for doing what you love, do what I did and find some experts to mentor you. Click here to learn how a novice like myself was able to quickly learn techniques and strategies for blogging effectively.

Bananarama Bo Bama ~ Going Bananas or Bananas Going?

Did you know that bananas are one of the world’s most popular foods and the #1 selling item at Wal-Mart?

Over 100 billion bananas are consumed annually in the world, making bananas the 4th largest agricultural product in the world, following only wheat, rice and corn.

Are Bananas Really at Risk?

Bananas are loved for their flavour, texture and health properties, but this highly popular fruit may be on the brink of extinction.  Check-out this video to learn how and why the future of bananas may be at risk.

Until the 1960’s, the bananas that were found in most stores were from the “Gros Michel” banana crops, but crops were quickly wiped out by the Panama Disease.  The entire banana industry had to be re-built and the variety most consumed today is known as the “Cavendish” banana.  The Cavendish crops are now in danger of being wiped out as well. Hopefully, scientists will be able to use what they know about bananas and the diseases infecting the crops to prevent extinction.

Banana Nutrition Facts

banana nutrition facts

 

 

As you can see from the nutrition facts chart on the left, bananas are low in fat and provide a great source of both Dietary Fibre and Vitamin C.  They also contain Vitamin A, Calcium and Iron.  In addition to the above, bananas also provide us with Vitamin B6, manganese, and an excellent source of potassium. Bananas are high in carbohydrates and so if weight loss is your intent, you may want to monitor your consumption, especially in relation to other carbs you may be consuming on a given day.

 

Health Benefits of Bananas

  • The potassium in bananas helps to protect our cardiovascular system (high blood pressure and stroke) and enhances the performance of our circulatory system.
  • Bananas contain a prebiotic substance called fructooligosaccharide, which aids in digestion and the absorption of calcium.
  • Banana peels have been used for a variety of natural healing purposes such treatment of warts, mosquito bites and even pimples!
  • Regular consumption of bananas has also been linked to increasing brain power.
  • Bananas can stimulate energy and help improve your mood.

Another benefit to bananas high potassium content derives from that mineral’s role as an energy-supplying electrolyte. Since bananas also contain tryptophan, serotonin and norepinephrine, they help prevent depression while encouraging feelings of well-being and relaxation. In addition, the vitamin B6 in bananas helps protect against sleeplessness, mood swings and irritability.

Learn more: http://www.naturalnews.com/034151_bananas_nutrition_facts.html#ixzz2ZbAhBJVL

Other Strange Ways to Use Banana Peels

banana peels

Borrowed from thesecretyumiverse.wonderhowto.com. Click the image to go directly to the original site.

Delicious and Healthy Banana Bread
chocolate-chip-banana-bread

This photo was borrowed from The Vibrant Family. The picture links back to their recipe, which sounds delicious, but I haven’t tried it.

We love banana bread at our house. I have a great recipe that I have used for years.  It is very moist and delicious, but probably not the most nutritious.  Last winter, our family did a 3 month stint of eating following the Primal Blueprint principles.  The Primal Blueprint is not exactly the same eating Paleo, but the two are similar in many regards.  One of the recipes that we fell in love with was a grain and sugar-free banana bread recipe.  It is moist and delicious and very nutritious.  I don’t even feel bad when my family cobbles it up in one sitting!  Follow the links to check-out the original recipe.

Banana Bread and the Date Mixture that is called for in the recipe.  I do find that it tends to stick to the pan a little more than regular banana bread, so I will often line my loaf pan with parchment paper or wax paper.  I also add a handful of semi-sweet chocolate chips to the batter (of course!!).  Enjoy!

My Sources: 1, 2, 3

Bring on the Spinach, but Don’t Forget to Wash it First!

I am a big fan of spinach and consume most of my spinach in the form of salads.  Although it is considered to have many health benefits when eaten fresh or lightly cooked, some believe that nutrients can be lost when it is frozen.  I always knew spinach was a healthy choice, but recently learned a bit more about spinach, its health benefits, and even a few cautions.  Please read to the end of the post if you would like to check out our two favourite spinach salad recipes.

Spinach Warnings and Cautions

If you are like me, then you too probably love the idea of buying the pre-washed containers and/or bags of spinach and other greens.  However, in recent years, there has been new information regarding these pre-washed packages.

  • It is really important to wash all of your fruits and vegetables.  Don’t be fooled by the “pre-washed” advertizing on the label.  Generally, rinsing really well under cool water is enough, but there are other options available.  Personally, I couldn’t live with out my salad spinner to remove the excess water after washing.  For an extensive guide to washing fresh produce, follow this link.
  • Spinach is one of the foods that was named on the ewg.org (Environmental Working Group) “Dirty Dozen” list of foods contaminated with pesticides.  When considering buying organic, the “dirty dozen” list helps you to make choices that fit your pocketbook by highlighting those foods that are considered to be the most contaminated.  They also provide a list of the “clean fifteen”.  Again, their lists can help to guide your shopping and enable you to make well-informed choices when deciding whether to buy organic or not.  Follow the ewg.com link to check out the lists.
  • Some cautions have been noted for those with kidney or gallbladder problems as the oxalates in spinach may interfere with the absorption of calcium and could possibly crystallize.
  • It has also been suggested that those with thyroid problems may find spinach more reactive (causing inflammation).  This could possibly be reduced by purchasing organic and cooking your spinach.

Health Benefits of Spinach

Many deem spinach the most superior of all “super foods”. Spinach is a very nutrient dense food.  Spinach:

spinach

  • is a high source of vegetable protein
  • has very high levels of both Vitamin K and A
  • is good source of folate and folic acid
  • provides 25% of the daily recommended values of iron, magnesium, potassium and  Vitamin C
  • is a good source of dietary fibre
  • contains carotenoids and flavonoids (which act as antioxidants)
  • also contains manganese, Vitamin B2 and B6, phosphorus, Vitamin E, zinc, copper, selenium, niacin and omega 3 fatty acids

You can see that spinach is jam-packed with nutrients and antioxidants.  With all that spinach contains, it is no wonder that it is considered to be a super food.  Some of the health benefits related to regular spinach consumption are:

  • its anti-inflammatory properties (asthma, osteoarthritis and rheumatoid arthritis)
  • its ability to help protect against cataracts and macular degeneration
  • its importance for bone health (Vitamin K, calcium and magnesium)
  • its ability to help manage cholesterol damage to arteries (Vitamin A)
  • its properties that help protect against heart disease

3 different flavonoid compounds in spinach that not only serve as antioxidants but may also reduce the risk of cancer

Read more: http://www.marksdailyapple.com/spinach/#ixzz2ZPFfH3Zw

My Sources: 1, 2, 3, 4

Favourite Spinach Salad Recipes

The first recipe is a recipe I received from my friend Lise.  I have made it many times and have also had it served by others at potlucks and dinner parties.  It is a delicious blend of flavours and always a crowd pleaser.  I don’t know the original source and thus can’t give credit, but here it is:

Spinach Salad with Strawberries and Poppy Seed Dressing

Spinach Leaves (organic and washed ~ please!!)
Fresh Strawberries ~ washed and sliced
Toasted Almond Slivers ~ toast lightly in a non- stick pan, stirring constantly until lightly golden in colour
Feta Cheese ~ optional (but a very good addition)

Dressing:

spinach salad with strawberries

Photo borrowed from The Gourmand Mom

1/3 cup of sugar
1/2 cup of olive oil
1/4 cup of vinegar
1/4 tsp. of paprika
1/2 tsp. Worcestershire Sauce
1 1/4 tsp. minced onion (optional)
2 T. poppy seeds
2 T. sesame seeds

Place dressing ingredients in a jar or other container with a lid.  Shake and pour over salad just before serving.  Toss and serve.

Spinach Salad with Warm Bacon Dressing

spinach salad with bacon

Photo borrowed from Closet Cooking

Yum! Yum! Yum!  This is one of our favourite dinner salads.  The dressing is delicious and the presentation is truly gourmet restaurant style!  You will love this.  It reminds me of the Boston Pizza Spinach Salad.  I found this recipe online at the food network.  Don’t be grossed-out by the bacon drippings (fat) that is used in the dressing.  Mark my words, that is the secret ingredient that makes this dressing a step above all others.  Enjoy!

 

Entertaining on The Plan

Originally I published this post on another blog, but this recipe is so delicious, I copied the post!

Company for Dinner, but Sticking to The Plan

Last night was the first time we entertained since I started The Plan.  We had friends over for dinner and served a plan friendly menu consisting of:

  • Roasted Vegetables (baby potatoes, beets, carrots, broccoli, zucchini and onions)
  • Mixed greens with avocado, apple and red onion served with a Lime Vinaigrette
  • Chicken breasts in a lime marinade served with Mango Cucumber Salsa

I must say the meal turned out well as all of the recipes in the book are very good.

Dessert:  Chocolate of Course

The dessert was not from The Plan, but I tried to pick something that I thought would have low reactivity and be yummy too.  In the end, I went with one of our family’s favourite recipes and as always, it was delicious.  This chocolate cake is super moist and light.  An absolute must try.  It may look complicated and hard to make, but it is actually super easy and never fails, so its well worth the effort.

chocolate mousse cake

 

Chocolate Mousse Cake Recipe

  • 7 oz. semi-sweet chocolate
  • 1/2 cup butter
  • 7 eggs, separated
  • 1 cup sugar
  • 1 tsp. vanilla
  • 1/8 tsp. cream of tartar

Preheat oven to 325.  Melt chocolate and butter over very low heat.  In a large bowl, beat egg yolks and 3/4 cup of sugar until light an fluffy.  Gradually beat in chocolate mixture and vanilla.  In another bowl, beat egg whites with cream of tartar until soft peaks form.  Add remaining sugar, 1 tablespoon at a time.  Keep beating until stiff.  Fold whites into the other mixture.  Pour 3/4 of the batter into an ungreased spring form pan and bake for 35 minutes (until top begins to crack and sides begin to peel from edges of pan).  Cover and refrigerate the remaining chocolate batter.  Let the baked cake cool in the pan.  It will shrink, so don’t be alarmed.  When cool, remove the sides of the pan.  Stir the remaining batter to soften slightly and spread over the top of the cooled cake.  I usually pop it in the freezer or fridge to set for a bit before icing.

Ice with:

  • 1 cup whipping cream
  • 1/3 cup icing sugar
  •  1 teaspoon vanilla or Kahlua

In a small bowl, beat the whipping cream until soft peaks form.  Add sugar and vanilla.  Beat until stiff.  Spread frosting over the top (you may want to double if you wish to cover the sides as well).  Garnish with shaved chocolate.  Refrigerate.  This keeps really well in fridge for several hours or even overnight.  It also freezes well for a great make ahead dessert.