Roasted Butternut Squash Soup with Cardamon and Ginger

I posted a butternut squash soup recipe a while ago made with curry and it is one of my favorites but I think this soup has taken its place. There is no coconut milk in this soup so it's not creamy but smooth and flavorful with just a hint of cardamon and ginger. The apple gives it a little sweetness.

Butternut squash contains many nutrients but best known for beta-carotene with its rich orange color. Top the soup with a few pumpkin seeds, a touch of cilantro and this makes a nutritious lunch or starter. This soup is so nourishing and comforting; perfect for fall and easy on your digestive system.

Roasted Butternut Squash Soup with Cardamon and Ginger
I make this soup thick; stick to your ribs kind of soup. If you find it too thick you can add more broth.

• 1 medium butternut squash, peeled, diced into 1 inch cubes
• 1 medium onion, sliced
• 1 gala apple, cored, cut into quarters (if they are small use two)
• 4 cloves garlic, peeled
• 2 - 3 tbsp organic butter or coconut oil, or olive oil
• 1 tbsp grated ginger
• 4 cardamon pads
• 1 bay leaf
• sea salt, pepper
• 4 cups chicken stock (preferably homemade)
• pumpkin seeds
• cilantro for garnish

1. Preheat oven to 425 degrees F. Line a baking sheet with parchment paper. Add the squash, apple, onion and garlic to the baking sheet. Drizzle with coconut oil or organic butter, sprinkle with sea salt and pepper. Bake for 45 minutes or until the squash is cooked through. Don't let anything burn; it will ruin the soup.
2. In a large pot add 1 tablespoon of the coconut oil and the grated ginger. Cook over medium heat until the ginger starts to become fragrant. Add the cooked squash, apple, onion, garlic, cardamon pods, bay leaf and chicken stock. Bring everything to a boil and reduce heat and continue to cook for 15 to 20 minutes until the cardamon and bay leaf have infused the soup.
3. Remove the bay leaf and cardamon and transfer the soup to a Vita-Mix, in two batches. Puree the soup until smooth. Taste for seasoning and add a little pepper or salt as needed.
4. Garnish with fresh chopped cilantro and pumpkin seeds.

Tapioca and Chia Pudding

Aidan is in hockey again this year and he is working hard out on the ice and burning some serious calories. It's important for me to make sure he has healthy treats and he can use the extra starchy carbohydrates available in this pudding. Just for good measure I sneak in chia seeds for their nutritional benefits. I top the pudding with fruit, which he eats first to get to the pudding. However, he does still complain that he prefers it when I don't put fruit on top. Sometimes, but not always, I drizzle over a little raw honey for a few more benefits that raw honey carries.

Tapioca seeds come from the cassava plant and are starchy gluten free balls. Tapioca flour is used a lot in gluten free baking. I add in chia to give this pudding a hidden dose of omega-3 fatty acids because tapioca itself does not have a lot of nutrients. Chia has more omega-3 than flax seeds, it's great for providing energy and it's also an antioxidant. Chia seeds, unlike flax seeds, do not have to be ground in order to obtain their benefits.

This makes about four servings I would guess. This is definitely Aidans dessert because Ava thinks tapioca is "fish eyeballs". I refrigerate the leftovers and add a little more milk while I'm warming it in a pot over low heat just until it's warm.

Tapioca and Chia Pudding
The key to the consistency of the pudding is soaking the seeds prior to cooking and remember to stir often or constantly so that it does not burn.

• 1/2 cup small tapioca (not instant)
• 3 1/4 cups of milk (I used raw milk but coconut or almond milk work great as well)
• 1/4 cup maple syrup
• 1/2 tsp sea salt
• 1/2 tsp cinnamon
• 1 tsp vanilla
• 1/2 tsp vanilla powder (optional)
• 2 tbsp chia seeds
• raw honey to drizzle over the top (optional)

1. In a heavy bottom pot, soak tapioca seeds in 1 cup of the milk. Let this soak for 1/2 hour to 60 minutes. Add the remainder of the milk, sea salt and cinnamon. Cook over low heat, stirring constantly. The tapioca will be done when the seeds turn opaque and they are no longer white. Stirring ensures that the mixture will not scorch, much like risotto.
2. When the tapioca is clear and the mixture is thick remove from the heat and add the vanilla and chia seeds. Top with fruit if you like or just a drizzle of honey.

Pina Colada

I whipped up this pina colada last night and let me tell you, it was fantastic. I've had a rough couple of days with a broken wrist and I really hate being injured. Injuries of any kind bum me out but this one is kind of major; washing my hair even hurts. I wanted RUM in this pina colada! Go ahead, judge me, I don't mind, but that IS what I wanted, a nice spiced rum would have been perfect. I didn't have rum. Damn.

Let me get to the good part, pineapple. Pineapple is a great digestive aid if you didn't already know. Pineapple contains bromelain which is used as a supplement in digestive enzymes. This tropical fruit also contains a substantial amount of manganese and thiamin (Vitamin B1) which is important for energy production and antioxidant defenses so bottoms up on this nourishing pina colada.

I had fresh homemade almond milk so I used it but alternatively, you could use coconut milk in place of almond milk. I added a tablespoon of coconut water powder that I had in my pantry; more on this stuff in another post. I promise not to judge you if you have a bottle of rum taking up space in your house but this is a nourishing pina colada so don't waste it.

Pina Colada

this made one glass, double this recipe for two

• 1/2 cup fresh pineapple
• 1/2 lime, juice and zest
• 1 tbsp raw coconut water powder 
• 1 cup almond milk
• 1/2 cup ice
• a few drops of stevia (I used vanilla stevia)

1. Add everything to a Vita-Mix and blend until just combined. Serve immediately. 

I think I should get a job at The Light Cellar. I am there way to often. Love this place.

Green Bean Salad with Feta and Hazelnuts

I try and incorporate different vegetables into my diet as well as the kids so that they are getting nutrients from a variety of sources and they get to try new vegetables. It's a good practice to get into with little ones. They tend to favor the same thing over and over and if you, as a parent, prepare the same foods constantly that is all they will end up eating and liking and nutritional deficiencies can arise.

Variety is essential to your health. Not only is it important to eat a wide variety of fruits and vegetables for different vitamins and minerals in different foods but over time if you eat the same things week after week for an extended period of time your body will build an intolerance to that food.

Granted, not too many children love green beans as far as I am aware. My kids loved this salad and Ava preferred it over her chicken and she loves her protein. Make very certain that the beans are super fresh. When you have very few ingredients in a salad it makes the end result better if you get the best quality product. In Calgary, Hotchkiss is always a winner, but if you have a local supplier that you know does not spray their beans, find some, and make this salad.

Green Bean Salad with Feta and Hazelnuts
adapted from Martha Stewarts Whole Living

• 2 pkg Hotchkiss green beans, or other fresh green beans
• 1/2 small red onion or shallot, thinly sliced
• 1/2 cup chopped hazelnuts, toasted if you like, roughly chopped
• 1/2 cup gota feta, crumbled
• 1 tbsp red wine vinegar or apple cider vinegar
• 2 tsp dijon mustard
• 1 tbsp maple syrup
• 3 tbsp cold pressed olive oil or walnut oil
• sea salt and pepper

1. Cut then ends off the green beans and steam for 4 minutes or until beans or slightly cooked but still a bit crisp. Over cooking the beans will destroy this salad so be careful.
2. In a large bowl combine, mustard, maple syrup, vinegar, sea salt and pepper  and drizzle in the oil while whisking to incorporate. Add in the sliced onions and let it sit while beans are cooking.
3. When the beans are done, drain and rinse under cold water to stop them from cooking. Add the beans to the bowl with the other ingredients and toss to combine. Add in the feta and hazelnuts.

I thought I would let you know where Hotchkiss is available at for those of you in Calgary. This was taken off the Hotchkiss website so I hope it is current.
Amaranth Whole Foods www.amaranthfoods.ca  
Blush Lane Organic Produce Ltd. www.blushlane.com  
Community Natural Foods Ltd. www.communitynaturalfoods.com  
CRMR At Home www.crmr.com/athome
Highwood Natural Foods
I3 Imports & Bites Grocerteria  
Janice Beaton Fine Cheese www.jbfinecheese.com  
Lina's Italian Market www.linasmarket.com  
Northern Light Produce Network www.nlpn.ca  
Planet Organic Health Corp. www.planetorganic.ca  
Second to None Meats www.stnm.ca  
Sunnyside Natural Market www.sunnysidemarket.ca  
Twisted Basil www.twistedbasil.ca  
Valta Bison Farms www.valtabison.com  
Walt's Produce Sales Inc. www.waltsproduce.ca  
Worldwide Specialty Foods Ltd. www.worldwidespecfoods.com

Acorn Squash with Brazil Nut "Parmesan"

Fall is by far my favorite time of the year. When the weather starts to change my cravings for squash and warm fall vegetables sets in and I start searching at the farmers markets or the local organic shops I visit. Warm comforting food that feeds your soul and satisfies your senses. Listen to your cravings, it's your bodies way of telling you what you need; unless it's a Snickers bar then don't listen to that.

I found some great choices this week including acorn squash. My mom makes the best squash and I loved it when it would arrive to the table when we were kids. I am hoping that my kids will love it as much as I do.

I topped the acorn squash with a brazil nut "parmesan" for a healthy dose of selenium. Why do you need selenium? Selenium deficiency is associated with an increased risk of cancer. This mineral is required for healthy thyroid function, protects our immune system and helps maintain healthy heart function. Furthermore, selenium is an antioxidant and is one of the most needed minerals we require. A little goes a long way with selenium, we don't require large amounts. Too much on anything is never good, in fact, one brazil nut a day gives you a sufficient dosage.

Turn off the heat while the squash is in the oven and then top the squash with the nut mixture and let the nuts warm so the garlic and sage have a chance to meld. If you bake the squash with the nut mixture on it, the nuts will turn rancid and you don't want that.

Acorn Squash 
Slice the squash into chunks and spread on a little organic butter and a little sea salt and pepper. Bake at 425 degrees F for one hour. Turn off the heat and add the "Parmesan" nut mixture and let it warm briefly, 5 minutes or less.

Brazil Nut "Parmesan"

• 10 - 12 brazil nuts
• 5 - 6 fresh sage leaves
• 1 tbsp nutritional yeast
• 1 garlic clove
• pinch of sea salt
• 1 tbsp cold pressed olive oil

1. Combine all ingredients in a food processor until crumbly. Don't over mix or you will have butter. Place on top of the squash and drizzle with a little cold pressed olive oil.

For the kids I remove the outer layer, mash it slightly and add a little organic butter to moisten the squash. Yummy!

Raw Cabbage Salad with Apples and Cilantro

This simple raw salad is a great way to get two of the most beneficial foods for health into your body. Red cabbage is one of the healthiest vegetables you can consume and pumpkin seeds are packed with magnesium. Magnesium is considered the anti-stress mineral and is important for the production of energy.

Cabbage is an easy way to add nutrients into your diet and purple cabbage, with its vibrant colour, means it contains phytonutrients that have antioxidant and anti-inflammatory properties. When left raw cabbage is also high in vitamin C and K and folic acid as well as B6. The high fiber in cabbage protects us from colon cancer and it is loaded with a variety of nutrients that aid in digestive support.

Raw Cabbage Salad with Apples and Cilantro

• 1/2 head red cabbage, thinly sliced
• 1 gala apple, cored and cut into bite size chunks
• 1/4 cup raw pumpkin seeds
• 1/2 bunch cilantro
• 3-4 scallions, sliced
• 2 limes, juiced
• 1/2 avocado, mashed
• 2 tbsp cold pressed olive oil
• 1 tbsp raw honey, optional
• sea salt, pepper

1. In a large bowl mash one avocado, add in lime juice, olive oil, sea salt and pepper. Stir to combine. 
2. Add to the shredded cabbage, diced apple, cilantro, green onion and pumpkin seeds. Toss to combine and serve.

Forbidden Rice Salad with Orange Ginger Vinaigrette

I found this heirloom black rice at Amaranth in the bulk bin section with a big "New Item" label and wanted to experiment with it; I'm glad I did. I loved it instantly and look forward to trying various other dished with this rice. Forbidden rice also know as Chinese black rice turns from black to a deep purple when cooked and has a nutty flavor and chewy texture. When mixed with a few colorful vegetables it makes an impressive side dish.

This black rice contains amino acids common to other types of brown rice, is high in fiber and contains special phytonutrients that are also found in other colored dark fruits like acai and blackberries and blueberries to name a few. We know these antioxidants to decrease the risk of heart disease and cancer. Black rice also contains iron, zinc and magnesium.

The name forbidden caught my attention but the rice was given this name because it was saved for the Chinese emperors and was forbidden from the rest of the population in China. Well I guess the word got out because it's available at Amaranth and I have seen it around at some other places so go get some and make this dish!
 
Forbidden Rice Salad with Orange Ginger Vinegrette

• 2 1/2 cups black rice - forbidden rice
  
• 1 red bell pepper
• 4 scallions, sliced
• 1 sweet potato, cut into small cubes, steamed until fork tender
• 1/2 cup to 3/4 cup cilantro, chopped roughly

1. Cook the black rice similar to brown rice. I use slightly less water because I like it to have a little bite. Set it aside to cool. Alternatively I make mine the night before and refrigerate it to make this salad the next day.While you are cooking the rice, cook the sweet potatoes.
2. To assemble the salad add rice, chopped peppers, sweet potato, scallions and cilantro and add half or a little more of the orange ginger vinaigrette.

Orange Ginger Vinaigrette

• 1/2 cup freshly squeezed orange juice
• 1 lime, juice and zest
• 2 tbsp ginger, grated
• 1 tbsp toasted sesame oil
• 1/4 cup ume plum vinegar or brown rice vinegar
• 1/3 cup cold pressed olive oil
  
• pepper
  
• sea salt (only if you are using brown rice vinegar as ume plum vinegar is salty)

1. Blend everything together in a Vita Mix.
   

Coconut Banana Fritters: So Easy

I thought I would start your week off with this crazy simple dessert. All you need is raw honey, coconut and your favorite unsweetened natural yogurt. It's that simple but so ridiculously good.

Preheat oven to 425 degrees. Coat your banana with raw honey. Sprinkle on your coconut and place them on a baking sheet. Bake until the coconut turns golden brown. Watch them; they don't take long and burnt coconut is nasty. They will take around 5 minutes depending on how hot your oven is.

Cut the bananas on a diagonal. Place a dollop of yogurt or coconut milk ice cream on a plate and serve the banana's on top. I sprinkle on a little vanilla powder and drizzle with honey but not necessary.

Happy Monday!

Chicken Stir Fry with Peanut Sauce

This is a quick and delicious way to get protein and vegetables in your kids because almost all kids love peanut butter. I use whatever vegetables I have in my fridge. Today it was broccoli, red peppers, and carrots. I sauteed the chicken with ginger and garlic and a little onion. Topped it with cilantro and a quick peanut sauce. If you have leftovers it is great wrapped in a large lettuce leaf or brown rice wrap.

Chicken Stir Fry

• 2 chicken breasts, diced into bite size pieces
• 1 inch piece of ginger, grated
• 2 garlic cloves, minced
• 1/2 onion, thinly sliced
• 1 small bunch of broccoli, cut into small sections
• 2 carrots, cut into matchsticks (you can buy them this way)
• 1 red pepper, sliced into 1/2 inch pieces
• fresh cilantro
• green onion, sliced for garnish
• chopped peanuts for garnish

1. Saute chicken until it starts to turn white and add the ginger, garlic and onion. Saute for a few minutes until the onion starts to turn translucent. Add carrots, broccoli and peppers and cook until the vegetables are tender. Remove from the heat to servings bowls. 
2. Top each serving with peanut sauce, fresh cilantro, green onion, and chopped peanuts. Serve.

Peanut Sauce

• 1/3 cup natural organic peanut butter
• 2 tbsp rice vinegar
• 1 tbsp tamari
• 1/4 cup almond or coconut milk
• pinch of sea salt
• juice of 1/2 lime
• 1 tsp maple syrup
• 2 tsp toasted sesame oil
• if you want to make this spicy add a little sambal olek

1. Mix all the ingredients together in a blender until completely combined. If it is too thick add a little water or more milk.

Cashew & Peanut Butter Cookies

I have made these cookies with all cashew butter for a friend that can't have almonds (no almond flour) or peanuts but can have cashews and wheat flour. My kids are not gluten sensitive but I do try and restrict the amount of wheat they consume. I do still make these cookies for them because they love whole wheat cookies and it's all about moderation.

There are three main goals that I have when I bake. First it should be low in sugar and if sweetened it must come from a natural source (stevia, honey, maple syrup, dates, palm sugar). Secondly, healthy fats are a must, and I almost always use coconut oil or organic butter in baking because these fats can withstand higher temperatures. Lastly it better taste good or I am wasting my time.

No, this recipe is not paleo. It's OK!! Every body and digestive system is different, some people have egg, gluten, nut allergies while others may be fine with these ingredients. I will be posting recipes that I make that are not paleo because I am not strictly paleo. I sometimes get flack for posting non paleo recipes but I'm just doing what suits me and I just hope that you can use some of what I post. Working on a name change for the blog, any ideas?

Cashew and Peanut Butter Cookies
adapted from Heidi Swanson
If you are allergic to peanuts just switch out the peanut butter for cashew butter. I just didn't have enough cashew butter for this recipe so I used a combination of organic smooth and creamy peanut butter and cashew butter. These cookies are soft; not crunchy at all. I sprinkle the tops with coarse sea salt.

• 1/2 cup cashew butter
• 1/2 cup organic smooth peanut butter
• 3 tbsp applesauce
• 1/4 cup coconut oil, warmed
• 1/2 cup maple syrup
• 3 tbsp raw honey
• 2 tsp vanilla extract
• 2 cups spelt or whole wheat flour
• 1 tsp baking soda
• 3/4 tsp sea salt
• coarse sea salt for sprinkling

1. In a medium bowl add cashew butter, peanut butter, applesauce, coconut oil, maple syrup, honey and vanilla. Stir to combine or use a mixer.
2. In another small bowl combine the flour, baking soda and salt. Mix together with the butter mixture. Scoop onto a parchment lined cookie sheet and bake at 350 degrees for 10 minutes or until lightly browned.

I had four neighbourhood boys devour these after school on Friday. 

Socca

If you have never had socca before you are missing out on something pretty amazing. I have been experimenting with socca all summer and feel confident in sharing my secrets to this fantastic gluten free "bread". 

Socca is southern France street-food and they eat it like a pancake or crepe. You can make socca thin like a crepe or pancake or a little thicker as bread. It is out of this world yummy. It is super easy to make and you would never think that something made with 4 ingredients could taste so yummy but it does. 

Socca is made with chickpea flour sometimes called garbanzo bean flour. When the batter is mixed you need to let it sit for at least 30 minutes. It makes it easier to digest and your stomach will thank you. I sometimes add cumin and sometimes it's garlic and rosemary depending on what I am using it for  or serving it with.

Socca

adapted from David Lebovitz

• 1 cup chickpea/garbanzo bean flour
• 1 1/4 cups water
• 3/4 tsp sea salt
• 1/8 tsp cumin
• 2 1/2 tbsp cold pressed olive oil

1. Mix chickpea flour, water, sea salt, cumin (or other seasonings of your choice) and olive together in a medium bowl and let rest for a minimum of 30 minutes. I usually make mine in the morning and let it sit covered on the counter until dinner when I am ready to make it.
2. Preheat broiler.
3. Heat a non-stick skillet or cast iron pan over medium/high heat and add a few teaspoons of olive oil or coconut oil. Add socca batter to the hot pan and let cook for about 5 - 7 minutes. Using a spatula turn up the side to peek at the bottom; it should be golden brown. At this point put the entire pan under a broiler and cook until the top is set. Don't brown the top because it will cook the inside of the socca too much. You want a moist centre.
4. Remove from the pan and slice or top with your favourite pizza toppings.

I have also done this on the BBQ at around 500 degrees F with a cast iron skillet and it's fantastic. My favourite way to have this is topped with arugula, fresh tomato and goat cheese. 

Chicken Broth

Look at this chicken broth! Seriously this stuff makes me excited because it is loaded with nutrients. This is one of the most economical and healthy things you can do for yourself and your family I swear. Making your own bone broth is easy, it tastes so much better than store bought and the bonus is you know what's in it. Have you looked at the ingredients on the label of some store bought broth?

I roast a free range organic chicken almost every week and I make bone broth in a slow cooker with the chicken bones. I let the broth cook on low for 12 - 24 hours and strain it to use in soup, stews, braising vegetables, making sauces, and I even add a little when I'm basting eggs.

There are so many nutrients in this pot of delicious chicken stock. I add apple cider vinegar to the water and bones and let it sit for an hour before I cook it so that the acid has time to draw minerals from the bones. What comes out of those bones exactly? Minerals like calcium, magnesium, phosphorus. Many healing benefits have been attributed to the gelatin found in bone broth.

Nourishing Traditions by Sally Fallon has some great information on bone broth and she indicates that gelatin has been helpful in the treatment of many chronic disorders, including anemia, diabetes, muscular dystrophy, and even cancer. Bone broth is a great way to get nutrients for joints and very beneficial if you suffer from joint pain. It's just simply good for you.

Chicken Stock 
adapted from Nourishing Traditions by Sally Fallon

1 free range chicken carcass

4 quarts of cold water (has to be cold)

2 tbsp vinegar (I used apple cider vinegar)

1 large onion, cut into quarters

1 whole head of garlic, chopped in half

4 carrots, chopped into chunks

4 celery stalks (leaves and stem, chopped)

8 peppercorns

big pinch of salt

variety of herbs, such as parsley, thyme, rosemary

1. Put the chicken carcass into the bowl of your slow cooker and cover with the cold water, add vinegar, vegetables and spices (not the fresh herbs) and let it sit for an hour.
2. Turn your slow cooker to high and when it eventually comes to a boil, remove the scum that comes to the surface and continue to simmer for as long as 24 hours. Add in the herbs 10 minutes before turning off the heat.
3. Place a large colander over a stock pot or large bowl and strain.

Other great sources of information on bone broth:

Kelly the Kitchen Kop

Jenny at Nourished Kitchen

Caesar Salad

It is so easy to make caesar salad dressing and so much better for you than most of the dressing you find in the grocery store containing oils and other ingredients you do not want to be consuming. I must say that caesar salad is not one of my favorites but my kids love it and therefore an avenue to get greens into their growing bodies. The valuable ingredient garlic, giving them anti-virals and the nutritional yeast adding vitamin B, I can feel good about giving this salad to them.

The Allium family of vegetables have many health benefits, but among this family, garlic is one of the most well know for its antiviral, anti-fungal, anti-parasitic properties. Garlic supports healthy immune systems, decreases high blood pressure and is an energy stimulant. Feel a cold coming on? Make this salad dressing!

Caesar Salad Dressing

• 1 garlic clove (2 if they are small)
• 1 anchovy (packed in olive oil) optional
• 1 lemon, juiced
• 1 egg yolk (from free range local eggs eggs)
• 1 tsp Dijon mustard
• 1 tbsp fresh parsley
• 2 tbsp nutritional yeast
• 1/2 tsp sea salt
• fresh cracked pepper
• 2 tbsp filtered water
• 1/2 cup cold pressed olive oil

1. Blend all the ingredients in a Vitamix or blender. Add to romaine lettuce and toss to combine. 

I add seaweed into my diet whenever possible but this salad is fantastic paired with seaweed flakes from Vancouver's Harmonic Arts Botanical Dispensary. You can find them at Amaranth and The Light Cellar.

Easy After School Snack

The best way to teach your children how to eat healthy is to let them help in the kitchen in preparing meals and snacks. This is one of Ava's favourite snacks. Nori with smoked salmon cucumber, red pepper and tahini. She add's everything she wants and I roll it up. She eat's an entire roll to herself. 

Seaweed is very beneficial for you health and surprisingly, Nori is about 50% protein. This seaweed is loaded with vitamins and minerals and is also high in fiber. It contains vitamin A, calcium, iodine, iron and phosphorus.

This is the snack she requests when I have smoked salmon in the fridge and it couldn't be easier to make. Get your kids to help and let them choose what "fillings" they want. We sometimes use quinoa or sprouted brown rice but today we just used tahini.

Thai Coconut Chicken Soup with Kale and Buckwheat noodles

I made this very quick Thai inspired coconut chicken soup tonight using the kale in my garden that is growing in abundance. The best part is Aidan and Ava loved it. I thought I would share it with you because it really is a fast recipe and full of nutrients. Aidan and I have been fighting off a cold for the last week so I added a ton of garlic and ginger and extra hot chili peppers in mine.

School is in full swing and I have another exam coming up so I am studying every minute I get. I made this soup while making tapioca pudding for the kids dessert (Aidan's favorite) and a treat for their lunches tomorrow.

I add massive amounts of cilantro to mine because I love cilantro but if you don't like it you can leave it out and add some fresh basil or parsley.

The kids get buckwheat noodles in their bowls before I ladle in the broth. They are gluten free and my kids devour them.

Thai Coconut Chicken Soup with kale and buckwheat noodles

• 1/2 pkg buckwheat noodles - cooked according to pkg (3 - 4 minutes)
• 1 chicken breast, previously cooked and diced
• 1 tbsp coconut oil
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, minced
• 1 tbsp or more Thai green curry paste
• 1 can coconut milk
• 1/2 carton organic chicken stock
• 1/2 red pepper, 1/2 yellow pepper, thinly sliced
• 3 green onions, sliced
• 1 bunch kale, thinly chopped (finely chopped for kids)
• 1 red chili pepper (optional)
• fresh cilantro
• 2 tbsp Asian fish sauce (optional)
• juice and zest of one organic lime
• sea salt to taste (depends on stock)

1. Start by cooking the buckwheat noodles in a large pot filled. Drain the noodles and set aside.
2. Using the same pot, add the coconut oil, garlic and ginger and cooking over medium heat for a few minutes. Add in the green curry paste and let cook for another minute or two.
3. Pour in the coconut milk and chicken stock and bring up to a simmer. Add in the chicken, kale and peppers and cook just until the chicken is warmed through. I leave the peppers a little crispy because they have better flavor.
4. Remove from heat and add the lime juice, chili, fish sauce, sea salt and cilantro. Ladle into bowls filled with noodles or leave the noodles out.

Moroccan Quinoa Salad with Grilled Carrots and Zucchini

To say this salad is amazing is an understatement. I love Moroccan food and this salad is so full of flavour and perfectly balanced. It is very important to have really good carrots. Seriously there are some bad carrots out there. There are Hotchkiss carrots are out right now if you can find them as I did at Planet Organic so go in search of some garden fresh carrots. Think local, fresh and full of nutrients because they were just harvested. This salad would work equally as well with grilled eggplant or even grilled sweet potato.

Hotchkiss carrots

I get asked about quinoa all the time because it is technically a seed but considered by most to be a grain. I believe that nutrition should be well balanced and that vitamins and minerals come from plant and animal sources and we should have a variety of both in our diet.

Some individuals have a hard time digesting quinoa, much like those that have a hard time digesting other grains. The problem with grains is they contain phytic acid, which consumed in high amounts can cause digestive issues and mineral deficiencies. One way to neutralize the enzymes found in grains that are undigestible, is to soak grains overnight or sprout the grain to make it easier to digest and make vitamins and minerals available to absorb. I soak my quinoa before cooking in filtered water and 1 tablespoon of goat yogurt or apple cider vinegar. I rinse it before cooking it and use 1/4 cup less water than normally required. It's an easy step to allow the grain to "predigest" before it enters your body.

For  more information on soaking grains, I highly recommend Nourishing Traditions by Sally Fallon. I have been playing around with soaking spelt flour and making muffins for a while. For more information on soaking grains Passionate Homemaking has some great tips.

Moroccan Quinoa Salad with Grilled Zucchini and Carrots
adapted from Green Kitchen Stories

• 2 cups quinoa, cooked (preferably soaked)
• 1 tsp cinnamon
• 1/4 tsp ground cardamon
• 1/2 tsp sea salt
• 1/4 cup mint, chopped
• 1/4 cup cilantro, chopped
• 1/4 cup raw almonds, chopped
• 3 green onions, sliced
• 1/2 avocado, diced
• 1/4 cup organic raisins
• 1/4 cup cold pressed olive oil
• 1/2 lemon, juiced and zest
• 3 - 4 carrots, grilled
• 1 zucchini, grilled
• 3 cloves garlic, finely chopped

1. Prepare zucchini and carrots, add a little coconut oil, sea salt and pepper and place in a grilling basket or directly on the grill. Grill until golden but not overcooked. They should still have some bite. I added my garlic in a few minutes before they vegetables were done to brown the garlic or you can add the garlic to the vegetables when they come off the grill.
2. In a large bowl, add quinoa, cinnamon, cardamon, sea salt, mint, cilantro, raw almonds, raisins, green onion, olive oil and lemon juice and toss. Fold in avocado. 
3. Add the vegetables and toss lightly. Garnish with cilantro.

*For additional flavour you can toast the almonds. 

*Grapes are highly sprayed so be sure to use organic raisins if you can.

Grain Free Orange Cake

Ava was home with me tonight for girls night and I asked her is she wanted to go shopping. What girl does not like shopping? She said no, "I want to bake something". My response was, "Baking over shopping, really?"

She wanted cake, not cookies, definitely cake. With bananas on top not inside and icing, of course. We collaborated and came up with this cake that Ava insisted was the best ever. She is a tough critic so it must be good.

The best part is how fast it is to prepare. In the picture the coconut oil icing is melting all over the cake because she couldn't wait long enough for it to cool before we were off for bedtime stories.  If you end up making the icing, it sets when refrigerated.

Orange Coconut Flour Cake with Chocolate Coconut Icing

• 6 eggs, room temperature
• 1/2 cup palm sugar
• 1 tbsp honey
• 1 tsp vanilla
• zest of one orange
• 1 cup coconut milk
• 1 cup coconut flour, sifted
• 1/2 tsp baking soda
• 1/2 tsp sea salt

1. Preheat oven to 350 degrees. Grease an 8 inch cake pan with coconut oil.
2. In a medium bowl mix the eggs, palm sugar, honey vanilla, orange zest and coconut milk until smooth. Add the sifted coconut flour, baking soda and sea salt. Mix until smooth and any lumps are incorporated.
3. Pour the batter into the prepared cake pan and bake for 40 - 45 minutes until the cake pulls away from the sides of the pan and is done in the centre.
4. When the cake is done, cool for a few minutes and turn out onto a cooling rack. Cool completely before icing.

Chocolate Coconut Oil Icing

• 1/4 cup coconut oil, room temperature (mine was warm because it is a hot day, not completely melted)
• 3 tbsp raw cacao powder
• 1/2 cup powdered sugar
• 1 tsp vanilla
• pinch of salt

1. Blend until smooth. Refrigerate for 10 minutes, to thicken a little, then mix for a few minutes and frost the cake.

Our Cows, Our Milk

image via Wild Things Organics

Aidan, Ava and I are the proud co-owners of some very healthy, grass-fed, hormone free cows. Yes it is all very exciting. What are we going to do with the cows? We are not putting them in the backyard like the kids thought we were. The happy cows are boarded at Wild Thing Organics and they supplying us with nourishing  raw milk and soon we will co-own goats as well. Both Aidan and Ava love their milk and they love the milk straight from this Jersey the way it was intended to be consumed.

The further I research and study milk and holistic nutrition the less I feel right about giving my children pasteurized milk. There are many, many articles published that send a very clear message about pasteurization. Weston A. Price Foundation supports raw milk and Sally Fallon has written articles published on Real Milk Articles that are very interesting and worth reading. There are many benefits to raw milk and I for one will take a stand and say no to pasteurization of milk for my two. I know that they are getting protein, vitamins and enzymes from the milk to help their little growing bodies and the benefits of raw milk greatly outweigh what we were getting from the grocery store.

Thanks to Wild Thing Organics for all your hard work taking care of our cows and our milk. Now I have to teach myself to make yogurt.

Basil Pesto with nutritional yeast

I have raided my last bunch of basil from my garden and making pesto to freeze for later use. I seriously love pesto. I use it on eggs, pizza, drizzle it on fresh cut tomatoes, add it to cooked quinoa and brown rice and it is great on fish and chicken.

Pesto is typically made with parmesan cheese and I don't often have raw parmesan cheese on hand, unless I know I will be making something with it. I do however always have nutritional yeast which has a cheesy flavour and makes a great cheese substitute. Nutritional yeast is found in bulk in most health food stores and is yellow and flaky.

Nutritional yeast is the richest natural source of B complex vitamins. This important vitamin is also found primarily in animal products especially liver and in small amounts in some fermented products such was tempeh. Some brands of nutritional yeast contain B12 as an addition. Nutritional yeast is commonly used with vegans because it is difficult to obtain B vitamins from their diet without supplementing. One ounce of nutritional yeast contains 14 grams of protein which is another reason why it is popular in a vegan diet. This yeast is deactivated and pasteurized so it does not fall into the "bad yeast" category for those concerned with Candida. Its grown on cane sugar and beet molasses and harvested, dried and packaged.

B vitamins are very important for managing stress and keeping our nervous systems healthy. I often increase my B vitamins when I am feeling stressed or fatigued. B vitamins are also important for the health of our skin, hair and eyes.

Basil Pesto

2 cups basil leaves

2 or 3 garlic cloves

1/3 cup pine nuts

1/4 cup olive oil

2 tbsp nutritional yeast

sea salt to taste

In a food processor fitted with an S blade, blend the basil, garlic and pine nuts until chopped finely, Add in the olive oil, salt and nutritional yeast.

I scoop the pesto into a silicon mini muffin tray and freeze them. Pop them out when they are frozen and seal in a bag and refreeze for later use.

Juice Cleansing

This weekend while everyone is out enjoying the last part of summer my head will be in the books. While studying vitamins and minerals, I will be doing a juice cleanse from a Calgary company called FreshCleanse. Why on earth would I want to do that? To reset my body for fall, increase energy, release a build up of toxins, and to give my digestive system a break.

This is my first juice cleanse although not my first cleanse. I did the dreaded Master Cleanse in the spring and this juice cleanse is much more enjoyable. The best part is all I have to do is open a bottle. The juice is delivered to your door and you must consume it within 72 hours. Juice loses nutrients very quickly.

There are many reasons why a person should cleanse and many system's in the body that benefit from cleansing. I am a meat eater after all and meat is acidic in the body so I will be giving my body a chance to come back to an alkaline state with juice that is fresh and made with local, organic fruits and vegetables. Other benefits are better sleep, clearer skin, antiaging effects and mental clarity to name just a few.

Have a great weekend! Check out Neelam's site for more information on the program FreshCleanse.