Coconut Milk - and I don't mean the kind in a can!

So Delicious Unsweetened Coconut Milk

So, I've limited my dairy intake now for the past few years, ever since we had our daughter off dairy. Now, this does not mean that I am dairy free, I was at one time, however am not completely anymore. Will I be again, yes but not right now.

Anyway, I do not drink milk, I will admit that I still enjoy regular cow's milk in tea and there are times that I enjoy being a tea tottler (yes, I am fully aware that caffeine free herbal teas are way better for me than the regular Tetley and when drinking them I do not require milk or sugar, however, again, sometimes its a matter of taste and habit and some things I am just not ready to change.

So, no I do not "drink" milk, however I do still use dairy products, however I often try and limit my intake and frankly some weeks I use them more than others.

When I bake and cook something that requires "milk", I generally use Almond Milk, which is great, however I personally do not enjoy the unsweetened one and therefore only use the "Vanilla flavored" one which has added sugar, so I've been trying different dairy free alternatives over the years to try and find something that does not have that added sugar, since none of us need it.

Tada, I have found So Delicious Coconut Milk, unsweetened, and loving the total wholesome goodness it contains! There are very few items listed on the ingredient listing, they are: Organic coconut milk (water, organic coconut cream), carrageenan, guar gum....and thats it, simple.

So far I have used the coconut milk in pancakes, potato soup, in oatmeal, on cereal (this I'm not completely sold on, however I will keep trying), really it can be used in any recipe that calls for milk. One thing to note is that I have a friend who tried to use it in their protein shake and it thickened way too much, to a pretty much undrinkable, undesireable state! It would be great for curries or any sort of thai dish as well. There is not a strong coconut flavor at all, it is a fairly simple flavor, so easily substituted in any milk requiring dish.

Costco sells a 6 pack for $6.97, good deal.

Zucchini Latkes

So, had some zucchini kicking around the other day and needed to find something to do with it. Hhhhmmmm, got me thinking Zucchini Pancakes, or otherwise known as Zucchini Latkes or even Fritters.

I stopped by an Indian Grocer I found near my work and picked up some chick pea flour, which I thought would be the perfect combo for the latkes, and I was right! Fyi, I also found out later that the local Bulk Barn now carries chick pea flour as well, it really is amazing to realize how things have changed just over the past 3 or 4 years and how easily accessible so many healthier alternatives are. Just be sure when purchasing items from a bulk bin that the turnover is high, you want a fresh product, if you are unsure then you are better to purchase it in a sealed container.

Chick pea flour is ground up chick peas, really, its that simple. Other names for it are Garbanzo Bean Flour or Gram Flour. Chick peas are very versatile and are common in many Middle Eastern and Indian dishes. They provide a good source of fibre, protein, folic acid and manganese, also such minerals as iron, magnesium, copper and zinc.

Zucchini, which is a summer squash has a 95% water content, not nearly as nutrient dense as winter squash. They are low in calories and provide good amounts of potassium, carotenes and vitamin C. Zucchini can be grated and added to muffin and bread recipes (just be sure to decrease the amount of liquid in your recipe). I have used them to make zucchini bread (much like a banana bread) and in brownies as well.

So, I am not a photographer, my picture is not the best, however I thought these turned out great, taste wise just maybe not presentation wise. The youngest would not eat them, however it was not a big surprise, the teenager on the other hand ate them up.

Zucchini Latkes (approximate recipe)
4 cups grated zucchini
1 small diced onion
1/2 tsp cayenne pepper
sea salt and pepper to taste
3/4 cup chick pea flour

Mix all together, heat some coconut oil (or olive oil or grapeseed oil or even butter) in a pan and drop by 1/4 cup onto the pan, flatten with a spatula, heat approximately 5 minutes per side. Serve with sour cream.

You can adjust the seasonings on this, maybe add some garam masala, grated carrot would also be a nice colourful addition. No eggs are required, the liquid from the grated zucchini should suffice, however if you find the batter is dry simply add a small amount of water (I never have, however maybe you will need to).

Enjoy!

Chia Apple Pumpkin Muffins

I was perusing the internet this morning and stumbled upon a recipe for Chia Pumpkin Muffins. Since I still had some leftover pumpkin in the fridge I thought I would adapt this recipe to what I had on hand, since following someone’s else’s instructions doesn’t always work for me!

These muffins are not only gluten free but they are a good protein and fibre source and are moist and delicious!

Apple Pumpkin Chia Seed Muffins

• 1 cup pureed pumpkin (canned organic works, just be sure its pure pumpkin)
• 1 cup applesauce (unsweetened), I had some homemade in the freezer
• 1 Tbsp chia seeds (ground in the coffee grinder)
• ½ cup brown rice flour
• ½ cup quinoa flour
• ½ cup tapioca starch
• 2 tsp cinnamon
• 1 tsp nutmeg
• ½ tsp sea salt
• 2 eggs (or substitute)
• ¼ cup coconut oil (melted)
• ½ cup pure maple syrup (may decrease to ¼ cup next time)
• ¼ cup honey
• 1 Tbsp pure vanilla extract
• ½ cup chopped nuts are optional (since I plan on sending these to school, I had to sadly omit the nuts)

Directions:

• Preheat oven to 350
• Mix all ingredients together
• Spoon into lined muffin cups
• Bake for 20-25 minutes or until done (when toothpick inserted comes out clean)

I just baked these and all I can say is heaven on a Sunday morning! Yummy!

Nutritional highlights:

• Quinoa – not only is this gluten free, it also has a high protein content as it contains all of the essential amino acids. It is an excellent source of fibre and magnesium as well as a good source of minerals. It has a slight nutty flavor, which pairs well in this recipe.
• Chia seeds – a whole food that is an excellent source of essential fatty acids, high in fibre and contains protein too! It is better known as a “super food”
• Pure maple syrup and honey are used as sweeteners in this recipe as they are a natural sweetener, better for you than processed white sugars.

Apples and pumpkin spices have fall written all over it, paired with a cup of tea these muffins would have a perfect match.

Pumpkin Oats - Breakfast

 A girlfriend of mine sent me this recipe the other day, its healthy, its yummy and I had all of the ingredients in my cupboard, which meant it was a total had to try kind of recipe.

Pumpkin Oats Recipe:

1/2 cup (uncooked) steel-cut oats

1/4 cup greek yogurt (or plain full fat yogurt)

1/2 cup unsweetened almond milk or coconut milk

1/4 cup no-sugar added pure pumpkin puree

1/4 tsp cinnamon or pumpkin spice

1 tsp pure vanilla extract

Mix everything together in a bowl and refrigerate overnight. In the morning heat it up in a saucepan and than add your choice of:

1/4 cup fresh fruit of your choice

1 Tbsp of nut of your choice

Splash of Almond Milk

1 Tbsp brown sugar 

 (I diced a small apple and added a few raisins. I used full fat plain yogurt and coconut milk as that is what I had in the fridge). One thing to note is that I looked on the side of my steel cut oats container and 1 serving is actually 1/4 of a cup, so this recipe may be heftier than what some may want, I ate the entire amount for breakfast and found it kept me full until lunch (which doesn't usually happen). Hearty, healthy, whole grain goodness!

Some nutritional highlights:

Steel cut oats are a total different texture from regular oatmeal, they have not been subject to the same processing as regular oats, they have a coarse consistency.  

Oats are low in gluten, high in fibre, and have beneficial effects on blood sugar levels, studies have also shown that people with high cholesterol levels benefit from consuming oat fibre as it helps to lower cholesterol levels.

Pumpkin is a winter squash, as it is richly coloured it is an excellent source of carotenes. Carotenes are found in all plant foods, however the greater the intensity of color, the higher the level of carotenes. Carotenes act as antioxidants and enhance the immune functions, excellent for this time of year (any time of year really, however even more so with the change of the seasons). Pumpkin contains Vitamin C, B1, folic acid and potassium.

Greek Yogurt has been very popular lately, it is naturally made, for anyone without a dairy issue it provides a great healthy source of protein (please note that most people do have issues digesting dairy)

Coconut milk - unsweetened (not the kind in a can but the one in the box – really, does it sound better to be in a box instead of a can?) is a great non dairy substitute. It is a good source of fat (medium chain fats have thermogenic (fat burning effects)– the excess energy provided by medium chain fats is generally burned and not stored)

Cinnamon has antibacterial and antifungal properties, is helpful to warm your internal organs, can help to treat diarrhea, indigestion, gas, bloating, abdominal pain, cramps, coughs, lower back pain, respiratory complaints and helps to increase blood circulation - really, what’s not to love!

To be honest, I never ate oatmeal as a kid, or certainly not that I remember. I started eating it about 10 years ago and originally it was the prepackaged, sweetened kind. I still buy it on occasion as my kids do ask for it, however it is way better to make it yourself and season to your liking, preferrably without all of the added sugars. Steel cut oats are something that took a longer time to get used to, now I prefer them, however not everyone does on their first try. So, just keep in mind that sometimes new foods take a while to become accustomed to and then you may wonder what it was that kept you away from it originally.  

School Lunches

School lunches, here we are half way thru October and I am still dealing with the school lunch issue each week and in the debate as to what to send.

Most kids I know want a lunch box filled with crap, sugary granola bars, packaged cookies, sugary sweetened yogurt containers, candy, chocolate, Lunchables! My daughter is no different and asks me constantly for a range of the above items, which I, for the most part deny. Don’t get me wrong, and certainly don’t let my kids fool you, they get their share of unhealthy sugary sweet “treats”, however I prefer to keep them controlled, to a minimum and preferably out of their lunch boxes when I can.

Kids, adults too, all of us really, need proper fuel to get us through the day. Sometimes what is proper and what offers itself up as convenient are complete opposite ends of the spectrum.

Protein, fats, vegetables and fruits are what I typically try to get into the lunch box each day. I try to avoid simple carbs as much as possible and only use whole grains if I can, however have to keep in mind that I’d like my daughter to eat and not binge after school at snack time.

I find it difficult to find good protein sources that she will happily eat in her lunch, I try and limit sandwiches and avoid as much pre-packaged, pre made foods as I possibly can.

Some lunch box choices that are common in our house (for the 5 year old anyway)

• Hard boiled eggs – a little nutrition powerhouse, contains B vitamins, K, D, selenium and protein, keep some handy in the fridge for quick easy snacks
• Yogurt – not the sweetened kind, plain, whole, full fat yogurt with no added sugar, greek yogurt is taking centre stage lately as it is produced naturally without added sugar and is naturally low in fat (which for some seem to be a priority). 
• Yogurt is something that I buy on occasion, as it is a dairy product, dairy is mucus forming and so in my house we tend to limit the dairy products. Kefir is supposed to be an excellent substitute, which is dairy free, however I have not yet tried it
• It’s too bad that peanut allergies are such an issue these days, I love using nuts as a protein, however they are a strict no no when it comes to school!
• Cheese, again you run into the dairy issue here, I try and use this on occasion
• Meats – leftovers are handy, this is where a sandwich comes in handy, I find she eats anything if it’s in a sandwich, more so than if I put it by itself in her lunch.
• Lunch meats are highly processed, often full of sodium, bad fats, preservatives etc so should be avoided as much as possible.
• Canned tuna and salmon – although fresh fish is certainly much healthier and tastier, I find these to be quick protein sources in my house that she will eat without complaint
• Raw vegetables and fruits, homemade apple sauce (without sugar), homemade soups (this we’re still working on!)
• In place of jam I prefer to use organic apple butter, it is yummy and there is no added sugar to worry about

A treat that I made last week seemed to be quite enjoyed in the lunch box was Chocolate Banana Bread, made with Chick Pea Flour. Chick pea flour is gluten free, a good source of protein, high in fibre and a good source of minerals as well.

I adapted this recipe from one I found online at http://www.luculliandelights.com/

Chocolate Banana Bread (made with Chick Pea Flour!)
3 eggs

200 ml sugar

100 g salted butter, melted

3 ripe bananas, mashed (used some I had in the freezer)

2 full tablespoons sour cream

1.5 cups chickpea flour

4 tablespoons cocoa powder

1 tsp baking powder

• Using a hand blender, whisk or beat eggs with sugar until it becomes extremely fluffy (will increase in size!) before adding butter, sour cream and the mashed bananas.
• Mix with a hand blender
• Sift flour, cocoa powder and baking powder into the batter and stir until completely mixed.
• Pour into a greased loaf tin and bake in a pre-heated oven (175°C/350°F) for 40 minutes or until done. The original recipe stated 25-30 minutes, however I found mine to be too liquid at that point so I baked it longer, probably closer to an hour, you may need to experiment with your oven!

 So the lunch box saga continues on, as I experiment with a few more items I will be glad to post, in the meantime I am open to suggestions as well.

Time, oh how it flies right on by

Time, it seems that we are all pressed for time lately. The hours, the days, the months and even the years just seem to be flying by faster and faster and I don’t see it slowing down anytime soon.

A friend asked me the other day how I had time to keep up with everything, specifically a blog on top of everything else. The simple answer is that I don’t, however I make the time and use my time the best that I can and everything seems to fall into place. Some days are a little more hectic than others, but it works, for the most part.

I started this blog as a motivational learning tool for me and for you (whoever it is that seems to be reading and keeping up with me) and am very pleased with the responses that I have received so far.

I am surprised each week by someone new emailing me, messaging me etc asking me to keep doing what I am doing, telling me that they have been inspired to make a change or many changes, that they no longer feel alone in some of the issues that they have been dealing with etc. My list goes on and on and I love it!

If I could help just one person to realize that they are not stuck where they are but have it in them to take a step out of their comfort zone (you know the one that doesn’t necessarily seem too comfy some days!) then I will keep making the time to do what I am doing.

One quote from an old friend that I received last week was:

“Your blogs are amazing to read and I really think it helped me take a bigger step than I was going to take”

That quote totally made my day and provided motivation right back to me, so I continue to keep doing what I am doing.

Time may be flying by, but be mindful and don’t waste it, utilize it to it's fullest potential!

Thanksgiving Road Ride

 Saturday morning, I was afforded the luxury of getting out for a ride on my road bike (the pedaling kind!).

I am ashamed to admit and actually cannot believe how many weeks had passed since the last time I had gotten out, almost 9 weeks, that’s over 2 months! What happened to the rest of August and all of September? Seriously, not so sure of how 2 months so quickly disappeared.

I have been spinning weekly during this time, however there is nothing that beats getting outside and sucking wind on our beautiful back roads. Feeling the sun beat upon your back, the wind in your face and the beautiful views.

Any road ride that I begin, especially from home, has to go uphill within the first 5 - 10 minutes, since Uxbridge seems to be situated in a hole you must climb up up up to get out.  That first hill is always dreaded. I can see it for quite some time before I actually reach it and I don't ever think my climb looks graceful. There are times when I have seen other cyclists climb this same hill, namely Adam Ruppel from Chico Racing (www.chicoracing.com). I swear he just walks right up it, without missing a peddle stroke, losing his breath or uttering a curse word under his breath, he makes it look graceful, I however tend to suck wind, curse a bit and feel the burn the entire way up the climb. Yesterday was no different, however it felt amazing. I literally reached the top and it felt like there should have been a ribbon to cross beneath a finish line banner and I was ready to throw my hands in the air and feel the excitement of completing a victorious race, it was just that damn good!

On this particular route, once you get up that first hill climb, its beautiful riding from there and the colours this weekend were spectacular.

I passed 18 other road cyclists’ on my particular route and about half a dozen motorcycle riders as well. It was an absolute perfect start to my day and the long weekend. It served as a reminder that sometimes you just need to step away from the chores and responsibilities and make some time for what you truly enjoy. The smile it put on my face and the joy I felt in my heart was certainly worth every moment of that ride. I hope to enjoy a few more adventures out on the bike this season, however if that was the last for me I will be content in the fact that it was perfect. Extra kudos to Elie at Impala Bicycles as well as he made some adjustments to my bike after the last time I had rode and I have to say, my bike never rode so well, perfection! (www.impalabicycles.com)

So along with great family, great friends and great food, I can also say I am truly thankful for this weekend’s road ride as well.

Wishing everyone a Happy Thanksgiving! I hope you too were able to enjoy the great outdoors this weekend and take in the spectacular views!

Eggplant/Zucchini Bake

This is what happens when an eggplant arrives and you have a lonely zucchini in the fridge begging to be eaten, voila a yummy creation unfolds!

Eggplant/Zucchini Bake

 Pre-heat oven to 400

 Ingredients

1 medium Eggplant – thinly sliced

1 medium Zucchini – thinly sliced

½ cup shredded mozzarella (or thereabouts)

1 or 2 cloves of garlic – sliced or pressed

½ cup thinly sliced red onion

Ground black pepper

 

In a baking dish layer the following:

• Sliced Eggplant
• Sliced Red onion
• Sliced Zucchini
• Garlic
• Mozzarella cheese
• Black pepper

 Bake, uncovered for 20 minutes or so (until done)

 

Serve with sliced avocado on top, delicious! Really, if you've never tried an avocado, you need to. The creamy texture adds something wonderful to this dish.

Chick peas would be wonderful with this as well, could be used to complete it as a vegetarian meal.

This was so quick and easy and packed with flavor and I should have taken a photo, oops, next time, sorry!

 

A few notes of interest:

Avocado: Although high in fat and calories, they are a "good fat", in particular they are a source of monounsaturated fatty acids and have approximately 3 times as much potassium as a banana. A single serving would be roughly 1/2 an avocado.

 

Zucchini - summer squash is 80-95% water content, they are fragile and do not keep like a winter squash would. Low in calories and provide good amounts of carotenes, potassium and vitamin C.

 

Eggplant - part of the nightshade family (with the tomatoes and potatoes) - an excellent source of fibre and a good source of B vitamins. The skin of the eggplant contains potent antioxidants.

 

Cheese - or rather dairy products tend to cause problems for many people, issues range from lactose intolerance to allergy. Although a good source of protein, milk products are often high in fat content. Milk products from goats and sheep tend to have a lower fat content than from cow's. They should be used in moderation. There are many other foods that provide excellent sources of calcium, if that is your concern with decreased dairy products.

 

 

Flashback, 10 years ago

Honestly all I can say on this is OH MY!

I stumbled upon this old pic on my computer , that's me, second from the left (brown shirt and blue jeans), I know, I don't see "me" either. This picture was taken at a staff bowling night about 10 years ago.

What an odd feeling, really, when I look at this pic it is totally not "me". I don't even know if I can sum this into words.

When I was that size I never really thought I was, sounds odd I'm sure! I would see pictures of myself and I never really thought it looked like me, I always thought the camera added alot of pounds, ALOT! I used to have a hard time fitting into the seats at the movie theatre and heaven forbid a downtown Toronto theatre (did that only a few times and I will not forget, still probably have the side sores from those times!) and I still never fathomed that I was the size that I was, regardless of the fact that the scale had a very high number.

Denial, absolute denial!

Looking at this picture almost makes me sad, there were so many things that the excess weight kept me from doing, I just hadn't realized it at the time. The fact that I smoked at the time as well certainly didn't help the situation. I used to be winded just trying to walk down the street, up a small hill or a flight of stairs. Really it didn't take much, and just think of how hard my body had to work to simply function.

I always thought I was "big boned", once I changed my life and lost the weight I quickly realized that I am far from "big boned" and it was simply an excuse for being how I was and one that people use far too often.

Many people struggle with their weight, even when they try and make all of the right changes, sometimes there are other issues involved, not just eating habits and exercise but something metabolic or hormonal that needs to be addressed. Sometimes you need to try a different approach, one out of the norm and be open minded in order to reach your goals.

The biggest challenge in order to make a change, whether its weight, smoking, attitude, lifestyle etc, the challenge itself doesn't matter. It is simply this:

"If you do what you've always done, you'll get what you've always gotten" Tony Robbins quote

My habits are still not perfect, my weight is not at my "ideal", I don't get to the gym as many times a week as I would like, however I make sure that I constantly put forth an effort to ensure I don't end up like I was in that picture and in the end thats what really counts.