Rice Paper Rolls

I had the worst craving today for rice paper rolls and peanut sauce, so dinner was created. I've made rice paper rolls many times before; they are easy and versatile. The ingredients are a snap because you can change it to whatever you feel like or have on hand.

Alternatively, peanut sauce is not something that I have ever attempted, so I decided to wing it (as usual) and made it with what I had and what I thought would be a good combo, whatever I did worked.

  

For the filling I used the following raw vegetables:

• Carrots
• Celery
• Green onions
• Red pepper
• Cabbage (sometimes I slightly cook it to soften)
• Shrimp – I was using raw shrimp so to cook it I heated some olive oil in a small frying pan, added the shrimp, squeezed ½ lime over it while it cooked till pink (also added a few Chinese peppers to spice up the shrimp)

 Peanut sauce

• 2 cloves of garlic - pressed
• equal amount of fresh ginger - finely chopped
• ½ lime squeezed
• 4 large Tablespoons of natural peanut butter (no added sugar or salt)
• ½ cup coconut milk
• 2 teaspoons sesame oil

Heat all ingredients together until warm (essentially you just need to warm enough to melt the peanut butter so it will mix with the remaining ingredients)

To assemble the rolls is quite easy:

1. Soak a few sheets of rice paper in some warm water for a minute or two until soft
2. Place your filling inside
3. Roll and eat
4. Serve with peanut sauce for dipping

That’s it, quick, easy and yummy.

Side note – don’t do what I did tonight, I soaked some of the sheets of rice paper got busy with something and attempted to make my rolls, needless to say the first few fell apart. You don’t need to soak them any longer than what it takes for them to soften or they will fall apart.

Shrimp is what I had on hand, however you could certainly prepare these with chicken, tofu, sprouts, rice noodles inside (are a really yummy addition).

Use your imagination and create your own version, you will be glad you did.

Where does your motivation come from?

I’ve had a few interesting things happen since I started writing this blog. I’ve had fantastic feedback, met some new people (virtually) and learned a thing or two along the way. When you post things up on the internet you kind of go off on a whim and hope that people will enjoy and take an interest in what you put out there but you never know who, if anyone is actually reading or paying attention to what you are saying.

  

I was speaking with someone (a blog reader) recently about health and fitness and motivation (which sparked this post) and had the following thoughts in regards to reaching your health and fitness goals, however, really they apply to any goal you reach for:

• Motivation is the key ingredient to attaining your goals
• Small attainable goals make it so much easier to achieve the much larger accomplishment that you are  aiming for
• Everyone wants to feel good about themselves and when you have smaller more manageable steps to take it makes it easier to accomplish things and provides a “winning” feeling, which in turns sets the motivation back in motion
• People often find themselves overwhelmed and feel that they have to miss out or lose out to get to what they are reaching for

So, the question is how do you find your motivation or what motivates you? We’re all different; we are all motivated by different means. Find your motivation and you’ll attain those goals that sometimes seem to be just outside of your reach.

I’m not sure of what my motivation was to take charge of my life. The verdict is still out on that one. Was it a book I read, was it something someone said, was I tired of how I felt, did I reach a birthday and realize that I wasn’t who and where I wanted to be? Most likely a combination of all those things, whatever it was it doesn’t matter, I found motivation somewhere and went with it.

When I decided to tackle my weight issue and joined Weight Watchers all those years ago I had two main motivators, those are clear:

1. Competition – my sister joined with me to provide support, I always thought she was the competitive one however it seems we both share that trait (she just has more of it).
2. Exercise points – the more I exercised and the harder the type of exercise the more I was allowed to eat on the program

Not only was it a competitive game between my sister and I but it was a competition with the group of people that were all there together. There’s something to be said about the power of people and being accountable for that number on the scale, not only to you but to others as well.

The points system helped empower me, it put the controller back in my hands, and it pushed me to try new things and to become creative, therefore giving me more options and a greater level of self esteem each time I reached a new level of achievement.

My motivation to step away from the Weight Watchers program came when the plateau I was on seemed to have no end in sight.

My motivation as to why I started to study nutrition was mainly for my daughter’s health issues, which thankfully have improved dramatically, however I don’t believe I can attribute them to her dietary habits.

I found new knowledge and pursued a different path, totally entered into a world of the unknown out of my comfort zone but I kept an open mind and it was worth it.

Motivation to keep going – I found myself, there is no going back. I've learned my lessons and none of them were easy.

Banana Chocolate Chip Millet Muffins

I was in search of some more healthier snack/breakfast/lunch options for the kids. You know, the kind that they may actually eat.

Turns out that the Pumpkin Chia Muffins that I have been making are a hit with the teenager so I thought I would seek out some more options to try.

I did a google search for millet and banana (or something like that) and found one on the http://www.thecleaneatingmama.com/ site called Banana Chocolate Chip Millet Muffins. I have some millet in the cupboard that I need to use up. It really is a tasty grain, I just haven't experimented much with it, so thought I'd try this.

Reasons why I have adapted the original recipe are:
a) to use a few healthier options than what were listed
b) to use ingredients that I had on hand, since I tend to improvise
c) and simply because I could

Ingredients:
2/3 cup millet
1 1/2 c kamut flour
1 1/2 t baking powder
1/2 t baking soda
1/4 t sea salt
1 tsp cinnamon
3 bananas, mashed
1/2 honey
2 T grapeseed oil (or coconut or olive oil)
1 c coconut milk (or almond, rice, soy, dairy, your choice)
1/2 c carob chips (dark chocolate or cacao would be other options, however I find if there are chocolate chips or any chocolate in the house it calls my name, I used to be able to leave the carob chips alone, however seem to be developing a taste for them as well....what to do!)

• Preheat oven to 375
• Measure the millet into a food processor or coffee grinder or blender and pulse into a fine flour texture. Pour into a medium bowl.
• Add the remaining dry ingredients, stir with a fork (because this is how I sift!).
• Add the bananas, honey, oil, milk alternative and chocolate chips, stir until mixed well, but don't over stir.
• Grease a muffin tin, fill up each one and bake for approximately 20 minutes depending on your oven. 17-22 minutes to be safe.

 Makes approximately16 muffins.
Note - since you will have empty muffin spots in your pan simply fill the empty ones half way with water so you don't burn those open areas.

Nutritional Highlights:
Millet - another great gluten free grain (under debate as to whether or not this is a safe for those suffering from Celiac disease) which has a higher protein content than wheat, corn and rice. It is hypoallergenic and a good source of fibre.

Kamut - an ancient wheat, with a higher protein content and nutritional value than regular wheat products.

Note - these were a hit with the kids! Bonus! Next time I think I may reduce the honey to 1/4 cup though, I find with carob chips that they tend to have a sweeter taste, therefore I will attempt these again with less added sweetness next time.

Happy Baking!

It is what it is, or is it?

Far too often lately I’ve been hearing the same words, “IT IS WHAT IT IS”, in reference to so many different situations. Heck, I’ve even been guilty myself of using this expression far too often. I actually started to write a post about this quite a few weeks ago and then got sidetracked with another.

It is what it is! The Urban Dictionary (http://www.urbandictionary.com/) defines it as:

"A phrase that seems to simply state the obvious but actually means "it will be what it is," as in "it ain't gonna change, so deal with it or don't."

(I took the cleaner version of the definition from urban dictionary!)

Learning to change what you can and accepting what you can’t is a great life lesson that is not such an easy one to come by. Now this lesson isn’t saying that you can't put up a fight, have your say or go to bat for what you believe in. It simply means, if you have any possible power to change something that is not right then you'd better step it up and be heard! And if you don't, then you need to find a way to accept it and move on.

Stepping up and being heard is often NOT where my issue lies.  Personally, I find I often have lots to say and will often share it with whoever will listen, sometimes whether they like it or not! The problem for many seems to be in the acceptance and moving on portion. Often times we are not prepared for an alternate outcome to a situation, we often anticipate that it will unfold in a completely different direction and when it doesn’t go as planned we have a choice as to whether we are going to deal with it or not.

Each time I hear this phrase it simply makes me want to stomp my feet and yell, “its not!” or “it doesn’t have to be”! Sometimes, it doesn’t have to be “it is what it is”, some days and some things are worth putting forth additional effort to change the outcome of whatever it may be.

Should you catch yourself using this expression (and I bet you will), be sure that you have exhausted all avenues of possible change before giving up and resorting to it being as it is. There may be some situations not worth the fight, there may be some situations that are unique and there may be times where there is nothing that you can do about it, and there are times that you have made the choice to not push further.

Unique situations happen every day and because they are “unique” there is never a cookie cutter solution, you must be prepared for an alternate outcome, often times we are not and that is where the issue really lies. It’s not the fact that you can’t change it, you simply were not prepared for the outcome and therefore not prepared to be faced with the choice to do something about it.

So, before you utter these 5 little words again, think about your situation. Can you change it? Are there steps that you can take, if so remember it only takes one step to move in a new direction. Before you simply accept something for “it is what it is”, make sure that its your choice to do so.

Coconut Shrimp Soup

This soup was first inspired after lunch at a Thai restaurant, many months ago.

As I don’t normally follow a recipe and often I create something from what I happen to have, this soup is no different. The first time I made it, I tried to make it more “thai”, however tonight’s creation was purely out of what I had and what I needed to use up:

• 3 cups of So Delicious Coconut Milk
• 1 cup canned tomatoes (fresh if you have it, I was simply using up what was leftover from something else)
• 1 Tbsp chopped fresh ginger
• 4 small pieces of Chinese dried peppers (chilli flakes or cayenne would also work) OPTIONAL
• ½ red pepper, julienne
• 6 green onions, julienne
• 1 cup frozen corn (fresh if you have)
• 1 cup of shrimp (cooked or raw – cleaned, with tails removed)
• Black pepper to taste

1. Place a pot over medium to low heat
2. Add the coconut milk, tomatoes, fresh ginger and dried peppers for approximately 10 minutes
3. Add the red pepper and green onions, corn and shrimp
4. Cook on low for 10 minutes more
5. Serve

This soup reheats beautifully the next day after the flavours have mingled overnight

You can use many variations in this recipe, chicken or vegetable stock mixed with the coconut milk adds great flavor, fresh lime juice, curry paste, carrots, celery, garlic, chicken, to name a few. I just happened to use what was available (and what needed to be used!)

Enjoy!

Nutritional Highlights:

Coconut Milk is non dairy, unsweetened, and a great source of fat - good to note: approximately 50% of the fatty acids provided by coconut is in the form of medium chain saturated fat called lauric acid, a health promoting fat whose only other abundant source in nature is human breast milk. 

Medium chain fatty acids are easily absorbed and preferentially used as an energy source in the body, their burning actually increases the body's metabolic rate. This doesn't mean you can consume more calories and not gain weight, it simply means that of the calories consumer, more are burned. 

Corn,although a complex carbohydrate and a good source of essential fatty acids and fibre, it is one of the most common food allergens; one of the biggest issues with corn is the widespread use of genetic modification on this grain. When purchasing, organic is always best.

Teff Pancakes

Makes 6-8 small pancakes (2 servings)

Mix together the following:

• 1/4 cup Teff flour
• 2 Tbsp ground flax seeds
• 2 eggs
• 1-2 mashed bananas
• 1/4 cup applesauce (unsweetened)
• coconut milk (or almond milk or rice milk or milk of choice) (optional - if you'd like a thinner consistency)
• 1 Tbsp coconut oil for frying

1. Place your frying pan over medium heat
2. Melt the coconut oil
3. Drop pancake batter by 1/4 cupfuls
4. Cook a few minutes per side (when bubbles start to form you should flip)
5. Continue until all are cooked

 Serve with maple syrup

Note: You can cook, cool and freeze these, then toast them in the toaster oven to reheat

 Nutritional Notes:
Teff flour is a gluten free, whole grain which contains higher levels of protein and fibre, as well as a good source of vitamins and minerals.

Its always best to reach for whole grains opposed to refined grains. When the grain has been refined, it has been stripped of alot of the valuable nutrients. To compensate for the nutrient loss, often times you will find "enriched" products. The protein content and quality of whole grains are greater than that of refined.

You will note that I did not add any sugars to this recipe. Pancakes are often served with maple syrup, and these particular pancakes contain applesauce and banana (two natural sweeteners), therefore I omitted. You could also serve these with nut butter, apple butter, chopped fresh apples or additional apple sauce.

Who's got junk?

I came across a fantastic picture on my friend Katie's facebook wall this morning and thought I would share.

This message holds so true and can be applied to all aspects of our lives. Our past certainly helps to shape us into who we are today, however it does not define us. It should not hold us back, should not limit us, should not restrict the pathway ahead.

So why are you still holding yesterday's junk in your hands? It's a fair question and can most likely apply to anyone who is reading this right now. So, what's your junk? Is it a past that you have yet to accept, is it limiting beliefs about yourself, is it physical items which clutter your house, what it is?

Think about the feeling you get when you tackle a room in your home or even a closet or a drawer and you get rid of all those things that you had crammed in there. All of a sudden there is all this room, space. I love that feeling. You are able to breathe again, it's somewhat peaceful even. The same thing applies when you offload all of the emotional baggage within as well.

Often times we hold onto yesterdays junk simply because it is familiar. Sometimes we may even think its comforting. When we actually let it go and become open to something new, we realize it may have actually been quite uncomfortable.

Sometimes yesterdays junk holds feelings and emotions that we just haven't been able to face. So, it feels safer to hold onto it and avoid dealing with whatever feeling it may have attached to it. You may require baby steps, you can't expect yourself to all of a sudden take that baggage, toss it away and feel great. Sometimes that works but not for everything.

It's certainly something to think about. It's the weekend, it's sunny and bright. It just may be the right time to take a look at that junk, whether it's internal emotions or beliefs, or physical junk. Now may be the time to consider letting go.

What's holding you back?