:: Urban Nutritionist ::

These are both nutritious and an easy way to get rid of fridge leftovers.  You can make the dough ahead of time and make a batch of these on the weekend and freeze them.  Yummy!!

Dough:

1 pkg Quick Rise yeast

1 cup lukewarm water

3 tbsp cold-pressed olive oil

2 tsp honey

3 cups spelt flour

1 pinch of sea salt

Filling:

1 tbsp cold-pressed olive oil

2 garlic cloves

1 medium onion

1/2 cup chopped mushrooms

1 chopped green pepper

1 sliced zucchini

2 cups organic tomato sauce

2 tsp dried basil

1/2 cup Parmesan cheese or cheddar, mozzarella etc.

sea salt and pepper to taste

In a large bowl, combine the yeast, water oil and honey.  Using a wooden spoon, mix in the sea salt and flour.  Once it becomes too thick to mix with a spoon, turn the batter over onto a floured surface and knead until dough is smooth.

Thoroughly grease a mixing bowl with some olive oil and place the dough in it.  Cover with a clean cloth and let it rise in a warm area until double in size, about 30-60min.

Line a cookie sheet with parchment paper and set it aside.

In a large skillet, saute the onion, garlic, and mushrooms until soft.  Add the peppers and zucchini; cook until softened.  Add the tomato sauce, basil, salt and pepper.  Simmer for 5-10min then take off burner and cool before putting into dough.

Punch down the dough to deflate it and turn it onto a lightly floured surface.  Divide the dough into 8 pieces and roll each piece into approx. 1/8″ thick circles.  Place the filling on one side, top it with cheese and fold the other half over to make a half moon shape.  Press edges together with a fork to ensure that they are sealed.

Bake at 350 F for 25-30min until the bottoms are golden.

Pack these into a lunchbox with some apple slices and yogurt-honey dip.  Delicious!!

As the new school year quickly approaches, I was thinking about my own childhood and how my mom used to send me off to school each morning with a fully stocked lunchbox. My treasure trove of goodies would often include things like- a sandwich, some chocolate chip cookies, apple slices and a drink.

Nowadays, working parents find themselves pressed for time. The local grocery store is chalk-full of ready-made lunch options, but with the majority of schools enforcing strict “no-nut” guidelines, lunches are becoming increasingly more limited; thus often also less nutritious.
Kids are like little machines that require fuel to keep their energy levels up. Nothing can make more of a difference in your child’s behaviour and performance at school, than what you feed them. In fact, I find that children, who eat healthy, have overall fewer illnesses during the school year than kids who are regularly fed junk.

So, in an effort to boost your creative “lunch-making” juices, and help out all you fellow parents who now have to eliminate PB & J as a lunch option; I am going to blog a weekly lunchbox recipe that will not only help keep your kids healthy, but also show you how easy it can be to create a nutritious lunch meal for those growing bodies and developing brains. As an added bonus, if your kids are over the age of 3, try adding a daily supplement of fish oil capsules in their lunch and boost their Omega 3’s for brain development. My kids enjoy NOW brand Squishy Fishies. They are fruit flavoured and shaped like little fish. But there are many excellent brands available at your local health store.

Stay tuned!

In one of my previous blogs last year, I had posted some information about butter vs margarine and which was better.  Since those blogs have been deleted, I am re posting some basic information and including the ever popular Better Butter recipe.  So many people have requested this, that it is definitely worth re posting.  I hope you try it!

Butter vs Margarine

To make a long story short, butter is natural and a short-chain fatty acid that remains liquid at the temperature of your body.  Consuming boat-loads of butter will give you problems, to be sure.  But when you think about the nutritional and natural benefits of butter, you really can’t beat it!

Margarine companies have now launched new marketing campaigns about using “natural” ingredients and olive oil in their margarine production.  But the reality is, these margarine’s are still made, by in large, using hydrogenated “natural” oils.  That is how they get away with saying that the margarine is “natural” or non-hydrogenated.  In addition to this, margarine is a man-made product that is composed of chemicals and ingredients that the body can digest, but not process. 

The bottom line is…if you’re not a vegan, choose butter and use it in moderation.

Here is a recipe for butter that I like to use when I need a spread on my sandwiches or morning bagel.  DO NOT cook with this butter, as flax seed oil nutrients are destroyed with heat.

Better Butter

1 stick of organic softened butter

2 Tbsp flax seed oil

Whip the softened butter and flax seed oil in a bowl until blended together.  Store it in a butter crock, such as the one pictured, or in a dark container in the fridge.  Should not be stored longer than a week.

This recipe is a family favorite in my house.  It’s excellent as a snack food or for a late breakfast.  I like to use the left over carrot fiber from my juicer in this recipe, but shredded carrots work nicely as well.  Enjoy!

It’s better to use organic ingredients in this recipe, for optimal health benefits.

Melted butter for greasing

3 large eggs

½ cup cold pressed,  canola or sunflower oil

1 tsp vanilla

1 cup spelt flour

1 cup bran with psyllium fibre

½ cup freshly ground flax seeds

¾ cups of honey

2 tsps  cinnamon

1 tsp baking powder

1 tsp baking soda

¼ tsp salt

3 cups shredded carrots

¾ cups raisins or dried cranberries

Preheat the oven to 350 degrees.  Grease the muffin pan with the melted butter and set aside.

In a large bowl, mix together the eggs, honey, oil and vanilla.  Beat vigorously until smooth and slightly thickened.  In another bowl, combine the flour, bran, flax, cinnamon, baking powder, baking soda and salt.  Then, gradually stir the flour mixture into the egg mixture until smooth. (About 20 strokes)  Fold in the shredded carrots and raisins and stir just until blended.

Spoon the batter into the cups and bake until the centre is springy to the touch, 20-25 minutes.

Let stand for 10 minutes and remove from cups.  Serve warm.

I was recently asked to review a new product line from Sibu Beauty, a company that uses Himalayan sea buckthorn in their beauty products.  The package of three products arrived at my door, and I must admit, I was a little sceptical at first.  After reading their literature, and having done some research about sea buckthorn in the past, I was anxious to see the results of these product claims.

The first item that came was a liquid supplement called Revitalize and Renew.  This refreshing and pleasantly tasting drink claims to be loaded with essential Omega fatty acids 3, 6 and 9 and also Omega 7 which is vital for cellular support and healthy hair, skin and nails.  I took an ounce or two of this supplement daily as part of the beauty regime.  What is important to note about this drink is that it is not 100% sea buckthorn juice.  It is a juice blend, so you’re not just getting the full concentration of the sea buckthorn juice.  I believe this is due to the fact that sea buckthorn juice is sour and not totally palatable without incorporating other flavours.  But it was a nice addition to my morning supplement ritual nonetheless.

The next product is a facial soap called Cleanse and Detox.  It claims to clean and condition the skin, inhibit bacterial growth, revitalize skin cells and promote tissue recovery and healing.  After a couple of weeks of using this soap, I saw my few blemishes disappear and my skin certainly felt clearer and softer.  I liked this soap a lot!

The beauty line also contains Cellular Support soft gel supplements.  These capsules are additional support to nourish and protect the body and to help promote healthy hair, nails and skin from the inside out!  I took the prescribed amount over a two week period and found that my nails grew faster and my skin felt softer overall.

The last product in this line is the facial cream Repair & Protect.  This is a very light moisturizer that comes in a pump vial.  It contains Omega 7 essential acids and helps to boost collagen production while it moisturizes and repairs and protects.  It rejuvenates sun damaged skin and protects against environmental stress.  It’s light, non greasy and absorbs readily into the skin to allow for quick make-up application.  I really liked this product too!

So, now you probably want to know how these products can claim to do all these terrific things.  Well, at risk of sounding too much like a sales pitch, because I’m not selling this product for this company, I will point out the benefits of sea buckthorn instead.  Sea buckthorn is really an amazing berry with many untapped nutrients and health benefits.  I think that it is due to these products using the various aspects of the berry, the juice, pulp, seed oil and leaves that they have managed to create a series of products that seem to achieve real benefits.

I certainly did see some real results while using these products.  But don’t just take my word for it, try it for yourself!  Let me know what you think.

www.sibubeauty.com

If I had a buck for every individual that has asked me what cleanse they should be on after every major holiday, I’d be writing this on a beach right now!  After a couple of weeks of low activity and Christmasturkey, everyone’s New Years resolution is to emerge from the winter season looking like a GQ or Vogue model.  Those of us who are health conscious seem to think this dream can be attained by adopting a cleanse program, usually in the form of a pre-packaged capsule or powder from your local health food store.  After you’ve paid upwards of fifty dollars, you run home hoping that the herbal magic in a box will melt off the pounds you gained, while you achieve optimal health and detox for the entire body.  Here comes the wake up call!

Firstly, while a cleanse can be beneficial to your body on a ‘seasonal” basis, you must remember that a real cleanse is not designed to cause dramatic weight loss.  There are some brands out there marketed for that purpose, and realistically, you must ask yourself what exactly it is you are looking for.  These cleanses are often full of herbs that will help your body ‘purge”, but sadly lacking in the nutritional support your body needs during the critical “breakdown” stage. 

A cleanse should be taken up in the spring/summer season.  We do this to purify our body of toxins and “excess” deposits in the colon. (Usually the primary site for toxicity).  Eliminating these makes us feel lighter and our bodies usually feel cooler as a result of fasting.  This is why it is better we do this in the warmer months.  You should also know that there is no reason to spend a lot of money on a packaged cleanse.  You can, if you really want to, but I’d rather spend the fifty dollars on new yoga wear.  Wouldn’t you?

If you want to do a spring cleanse to help “reset” your body for the new season and eliminate your winter toxins, here’s a fast and easy way to achieve that goal:

Spring Master Cleanse (Take for 3-10 days)

2 Tbsp fresh lemon or lime juice

1-2tsp pure maple syrup

1/10 tsp cayenne pepper

8 oz spring/filtered water

Mix and drink 8-12 glasses throughout the day.  Eat or drink nothing else except filtered water, laxative herb tea (available at health food stores), and peppermint or chamomile tea.  Keep the lemonade in a glass container (not plastic) or make it fresh each time.  Rinse your mouth with water every time to prevent the lemon juice from damaging the enamel on your teeth.

(Source: Dr. Elson M. Haas)

I was reading some news articles on MSN yesterday and was not shocked to see headlines about our economic downslide, inflation up by 1.1% etc. etc.  We get it.  Times are tough!  But one article actually commented on Canada’s food costs increasing and how this was going to affect Canadian households in the upcoming year.  That one got my attention.

The rising cost of food is, in my opinion, a fairly universal one.  This doesn’t just manifest itself from a downturn in the economy, but also from an increase in population demand.  However, all things aside, I can appreciate that a slow economy means that many households cannot afford as much as they used to, let alone an organic diet.  Ultimately, this means that the average person will be looking for ways to cut-corners at the grocery store.

In an effort to keep everyone healthy, on a budget; I’ll offer up some tips for those of you who may not necessarily be able to afford a completely “organic’ grocery list.

1.  If you’re not a vegetarian, try cutting back on your weekly meat consumption.  It’s not really necessary to eat meat daily anyways, and some would argue it’s healthier to avoid it altogether.  There’s plenty of ways to get adequate protein at a lesser cost, such as combining vegetables with beans and legumes.

2.  Organic produce is ideal, but it can be costly.  If you cannot afford to buy everything organic, try to buy as much locally grown produce and products as possible.  Also, you can try buying only what’s coined as the “Dirty Dozen” organic.  These include: apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, raspberries, spinach and strawberries.

3.  Switch to Almond or Soy milk.  Often, these are less expensive to purchase than organic milk, and just as healthy.

When my daughter was a toddler, I couldn’t seem to get her to drink cow’s milk.  Every time I would show up at the pediatrician’s office for a check up, he would ask me how much milk she was drinking, and I would have to look at him sheepishly and say-”None”.  Then, I would go home and try to invent creative ways for her to be “tricked” into drinking milk.

It wasn’t until I started to do a little research that I discovered what I like to term as “The Milk Misconception”.  That is, the popular misconception that all children need calcium in the form of cow’s milk.  While it is true that cow’s milk is a very readily available source of calcium for the human body, it is also true that it is often not digested and absorbed properly for the human body.  Fact:  Milk is the number one allergic food.  Fact:  Milk loses 50% of its available calcium during pasteurization.  Low fat and skim milk make calcium virtually unavailable because fat is necessary for the proper transportation and absorption of calcium.  (From Allergies:  Disease in Disguise, Dr. Carolee Bateson-Koch DC, ND)

So why then are we still believing that if our children don’t want  to drink milk, they won’t be healthy?  Because we are told that calcium builds strong bones and is a necessary component in the prevention of  osteoporosis.  Well, research shows that countries that consume the most dairy, such as Canada and the U.S, have the highest rate of  osteoporosis.  Nutritionists agree that the best diet to prevent osteoporosis is a low protein, low fat, high complex carbohydrate diet that includes fruit and fresh vegetables, whole grains and fresh raw raw seeds and nuts.  Another study suggests that getting adequate amounts of exercise increases bone density and helps to prevent osteoporosis.

My conclusion is this:  If you have a child that is refusing to drink milk, you must ask yourself why?  Is the child old enough to communicate discomfort they may be feeling after consuming milk?  They may have difficulty with milk but not other dairy products such as cheese and yogurt.  Don’t force the issue.  Take comfort in the fact that there are plenty of other good sources of readily absorbable calcium such as:  seeds and rice, sardines and salmon.  And if your child doesn’t prove to have any known milk allergies or lactose intolerances, just be patient.  Variety is the spice of life!  The more variety you provide in their meals, the more likely they are to show willingness to accept new foods in their diet.

In the end, I managed to convince my toddler to start drinking milk by encouraging her to help me make milkshakes.  She is 3 years old and had a wonderful time peeling the banana and sorting her favorite berries and adding them to the blender.  These simple tasks proved to be the little encouragement she needed to try something new, that just happened to include milk!

Here is her favorite milkshake recipe:

1-1/2 cp organic whole milk (try almond or soy if lactose intolerant)

1 peeled organic banana

5 organic strawberries, fresh or frozen

1/4cp wild blueberries and/or raspberries, fresh or frozen

1 Tbsp maple syrup

Blend together in a blender until smooth.  Add more milk if too thick, and enjoy!

I’m looking forward to receiving my organic basket of produce today.  I was thinking about what this container would hold, since the majority of the items they put in are grown locally and seasonally.  You’re probably wondering what on earth is considered “seasonal” at this time of the year?!  Unless you live in a warmer climate, getting anything to grow in the middle of winter would be a challenge.  But there are many vegetables and fruits that are considered seasonal for this time of the year because they have a longer growing time and can be stored over the winter months.

Seasonal foods for this time of the year include: apples, beets, cabbage, carrots, celeriac, garlic, leeks, onions, turnips, sweet potatoes, shallots, potatoes, rutabaga, and parsnips.

If you want to adopt a more seasonal diet, which I highly encourage everyone to do, the easiest way to do it is to simply start shopping for seasonal produce and to plan out your meals to reflect the seasons accordingly.  For example, during the winter months we crave richer, more warming foods.  Plan your meals to include things like hearty soups and stews.  As spring begins to come upon us, you can gradually start to plan a spring cleanse, and begin to incorporate more sprouts and greens into your menus.  The variety of fresh fruits and vegetables in the diet increases as the weather warms.

If you really want to do this but don’t want the hassle of having to research out what is seasonal or not, try subscribing to a local organic produce delivery service.  Not only will you be keeping your local farmers in business, but you’re guaranteed to get items that are seasonal in your basket every week.  Here in Toronto there are a few different companies that provide the service.  I use Mama Earth Organics @ www.mamaearth.ca

Recently, I had the pleasure of visiting San Mario farm located in Tuscany, Italy.  This farm has become famous for its Biodynamic cultivation of sea buckthorn berries.  What is sea buckthorn you ask?  These tiny orange-red berries (Latin name Hippophae Rhamnoides) are antioxidant and vitamin C powerhouses! 

Their pulp and seed oil is rich in unsaturated fatty acids, carotenoids (Provitamin A) and vitamin E.  This composition helps protect the skin from UV radiation and free radical damage associated with signs of aging.  Sea buckthorn oil is featured in many natural cosmetic lines and is prized for its anti aging effects.  I like to purchase the small vials of pure oil and massage it into my skin at night, instead of night cream. 

The juice from the sea buckthorn berries contains among the highest levels of of beta-carotene and vitamins C and E of any fruit or vegetable, including oranges and lemons (vitamin C) and sunflower seeds and almonds (vitamin E).  I haven’t seen the juice available in health stores locally, but I managed to bring some with me from the farm.  It comes both in sweetened and unsweetened “natural” varieties.  Unsweetened has a slightly tart taste that might make you reluctant to swallow it as is.  However, when drizzled over yogurt or incorporated into a salad dressing, it becomes a fast favourite.

Try some soon!