If you’re not sure what to make for dinner, try this easy recipe. I grew up with this dish and it has become a family favorite. It’s perfect for a dinner party because it can be left as a vegetarian main or have meat/fish added for extra protein.

Yields two servings.

Boil enough brown rice for two people (approximately 1/2 cup of uncooked rice per person).

1 tsp each of  cumin, chili powder and black pepper.

On a separate plate, arrange sides such as raw, cut-up vegetables like peas, red and yellow pepper, carrots etc.

On another plate, serve protein such as chicken, shrimp and/or sliced hard-boiled egg.  For vegetarians, raw nuts like almonds are a great alternative. Serve with a generous slice of lemon to squeeze over rice.

The picture below was taken at my mum’s place where I had spiced rice for dinner!  (We had hard-boiled egg and almonds for protein and sliced, raw peppers, orange, tomatoes, cucumber, carrots and celery).

Earlier this month, The Globe and Mail’s Leslie Beck (Food for Thought) had  a great article entitled: “The key to weight loss: portion control.”

Portions are something I’ve written about quite a lot of late, but I thought she had some good tips. In case you don’t have time to read the whole article, here are the key points and my opinions on some of them:

1. The Plate Model: divide your plate into quarters (one quarter protein, on quarter starch like brown rice, pasta, potato or my personal favorite, quinoa.  The final half of the plate should be filled with vegetables.  Another plate trick is to use a lunch plate as a dinner plate and using small glasses for fluids other than water.  A great idea–while I’m sometimes reluctant to use my lunch plates, doing so does force me to pause and ask myself if I really need more.  Additionally, if I do opt for seconds, I still eat less overall than if I had used a larger, dinner plate. 

2. Serve several courses: stretch your mealtime by starting with a clear soup then offer salad as a separate corse–this extra time helps you to register when you are full. I love this idea–it reminds me of those restaurants where you spend two to three luxurious hours over dinner.  There may be many courses, but they’re not big; it’s quality over quantity.

3. Keep seconds out of sight: don’t put all of your food dishes on the table at a once. Serve yourself and then put a portion away for lunch the next day. If possible, try to cook only one serving.  I find it difficult to prepare only one serving so I would opt for fixing my plate and putting some away  for the next day over cooking “for one.”

4. Bulk up your meals: eat large quantities of low-energy -density foods and smaller portions of food with high-energy-density.  This means having whole grains, broths, legumes and white fish over cheese, salad dressing, meats and breads.   A great tip and one that works! Having a small bowl of soup in the fridge is a great way to curb cravings and appetites. 

5. Don’t rush your meal.  Beck suggests putting the fork and knife down between bits or to consider using chopsticks.  Personally, I don’t think this suggestion is very good.  If I had to endure my dinner mate putting down their utensils between every bite, I would get really annoyed.  Probably so annoyed that I would lunge across the table and shove their dinner down their throat.  Dinner would be so slow as to be painful, no?

6. Share an entree.: yes, restaurants server portions that are quite big, but is it really fair to go out to a restaurant and order only one entree?  I think that restaurants should be enjoyed–I would say just eat out less often rather than follow this rule.

7. Read nutrition labels: Beck suggests reading labels to discover serving sizes and weight out portions. Again, I do not think this tip is a good one.  I think it’s better to read nutrition labels to see what the food is made of and then decide whether or not to eat it. Most whole foods–most healthy foods–don’t come with labels!

I know a lot of people hate Starbucks, but I have to commend them for providing some healthy food.  Fortunately, there are a lot of healthy alternatives to the donut.  Not only do they have raw, unsalted nuts, but they also let their customers customize their drinks.  This means that you can elminate fat and calorie-laden extras like cream, flavour shots and syrups.  2%, skim and non-fat milk are always available and can make a difference of up to 300 calories.  

In addition to the usual breakfast foods like the healthy cookie, yoghurt and fresh fruit salad, Starbucks is now offering oatmeal!  

I have yet to find nutritional information online for this new treat, but I can tell you for sure that it should be low in fat and full of fiber.

I’ll try to find out how they make it–hopefully it’s just with hot water and not milk.  If it is made with milk, try  nixing the dried fruit that they put on top, don’t add any sweeteners save for honey or raw sugar.  And, if you must top it with something, try cinnamon.

If you have info, pass it on!

It’s fairly easy to stick to the guidelines of a cleanse when you’re in the safety of your own home.  Things get complicated if you’re leaving for a mini-vacation and even a day-trip.

If you can find a vegetarian/vegan spot then you’ll have no problem, but other options include Asian and Indian restaurants because they tend to offer a lot of veggie options.

If it’s only a day trip, the best option is to pack your own food.  Here’s a list of what I tend to bring with me if I’m out for the day:

 Raw (unsalted) nuts like almonds or cashews.  I do not recommend pistachios or peanuts since they tend to absorb a lot of toxins in the soil and so do not offer the same nutritional punch as other varieties.

Hard fruit: Apples are a safe bet.  They may get a bit bruised after bouncing around in your bag for a few hours, but will still be edible–unlike a banana.  If you’re careful, tangerines are also a good option.  I tend not to bring veggies with me because I don’t like them at room temperature. If it doesn’t bother you, carrots, celery and radishes are great on-the-road options.

Dried fruit offers contrast in texture and flavour to trail mix, but beware that it is very high in sugar and harmful for your teeth.  The other problem is that it’s harder to gauge how much fruit you are eating when it’s dried–this can leave you feeling bloated and constipated.  Remember to drink extra water if you indulge in dehydrated fruits and veggies.

Granola: Nature Valley bars are a great treat. Since they’re individually packed, they are not messy.  While they are processed, the ingredient list is bearable and they do come in a variety of flavours. The best bet is to make your own granola, but if you don’t have the time and are willing to shell out a bit of cash, then opt for the bar. 

If you can eat bread, try to find one made from whole grains. If you’re off wheat, try a gluten free version, rye or substitute a rice cracker.  Bring some organic peanut butter along and you have yourself a tasty lunch.

Water, water, water:  Pack more than you think you’ll need–even if it’s heavy.  If you’re sitting in a car, bus or plane for any length of time, you will get dehydrated–especially due to air filtering, cooling and heating systems.  It’s great to have extra water on hand in case you have some sort of spill or want a bit of freshening up before you arrive at your destination; a splash of water to the face can make a huge difference.  Another bonus of drinking water is that keeps breath fresh—you never know who you might meet!

If you have any suggestions, please pass them on!

As some of you may have noticed, I’ve been losing some steam.  I can easily live without meat, but I’m really missing my dairy and wheat.

I wanted to try something new for dinner and Meghan suggested dahl.

Suddenly, I remembered that I had a really easy recipe from my aunt and I’m going to share it with you.

One onion chopped.
Two tomatoes chopped.
One to two cloves of garlic chopped
One tsp. each of cumin, chile and turmeric.
4 ounces of red lentils rinsed
 1.5-2 cups of vegetable stock (or water).

I put all of the ingredients into my slow cooker and let it simmer until the lentils appeared swollen (about one hour). The prep time is about 10 minutes.

I tend to cook the same things all the time.  When I first checked in to Rehab, my diet was varied because I had so many things to try.  While there is still a world of culinary wonder available to me, I’ve been finding myself a little tired with the same old thing.

Fortunately, I got a great email from my friend Alana and it included some fantastic recipes!
So far, I’ve tried the sweet potato and bean soup and it is delicious and soup-er cheap to make!
Enough with the puns–here’s the recipe!

Sweet Potato Bean Soup

1 tbsp butter and canola oil
½ onion, peeled, coarsely chopped
1 rounded tsp curry powder  (or more as desired–I put in two rounded tsps)      
2 medium sweet potatoes, peeled, diced
About 5 cups boiling hot vegetable stock and/or water (preferably home made stock)
19oz can white beans, rinsed, drained (if possible, use dried beans and soak over night. The canned beans sometimes float in a brine filled with some bizarre additives/preservatives–and those extras can cause you to produce excess gas…not necessary as beans sans brine are the musical fruit!)
1 tbsp each; balsamic vinegar and maple syrup 

Add butter and oil to large heavy saucepan over medium-low heat.
Add onion; cook about 5 minutes until soft but not brown.
Add curry powder; cook stirring 1 to 2 minutes.
Add hot stock. Bring to a boil.

Reduce heat to low and simmer, covered, about 20 minutes or until sweet potato is soft. Add half of beans. Puree until smooth, using a hand blender, food processor or blender. Add remaining beans.  Add vinegar and syrup prior to serving.

Enjoy!
Thanks Alana!

Obviously, I don’t really advise anyone to get stuffed over dinner, but I have had so many requests for the Chestnut Stuffing Recipe that I thought I would send it out.  For those of you who might be looking to turn over a dietary leaf in the new year, this just might be the kick start you need: An appetizing, healthy vegan meal. The recipe below has been adapted from Nigella Lawson’s Chestnut Stuffing

2 lbs of fresh chestnuts (or a 1 lb can of chestnut puree…if you use the can, make sure it’s a good quality product, preferably organic with as few ingredients as possible). 
AND 250 grams of uncooked chopped and peeled chestnuts.
1 large onion
Large bunch parsley (about two handfuls)
–95-100 grams of butter (75 grams butter, 15 grams of butter for top and a bit more for greasing pan)–to keep it vegan, we used almond butter)
2 eggs, beaten (OR, use an egg substitute, water or soy milk)
250 grams of bread crumbs (I used a wheat free bread made from potato flour)
Fresh nutmeg
Salt and Pepper 

First, make chestnut puree (you need about 2 lbs of whole chestnuts or a 1 lb can of chestnut puree if you can find it…but make sure its organic!)
Cover the nuts with water.  Boil chestnuts for 2 minutes to soften skins and peel them while they’re still hot.  
Place the peeled chestnuts back into the water and simmer until they are soft.
Place the mixture into a food processor and and process until smooth.

Peel and chop onion and place in processor with parsley.
Melt 75 g of butter at a low heat.  Transfer the onion and parsley into this pan once butter has melted.  Cook until softened (about 10 minutes)
Crumble in 250 grams of chopped chestnuts.
Mix in bread crumbs and chestnut puree
Beat in eggs/water/soy or even homemade vegetarian stock until the mixture begins to bind without being too dry.
Season with nutmeg, salt and pepper.

Grease baking dish, add stuffing mixture and spread a bit of butter on top (this will make the top crispy and brown).  Bake uncovered for 30-40 minutes at 350.

If you have any suggestions about how to make this recipe better or more tasty, please do not hesitate to comment.

Happy New Year!

Since I did not have turkey for dinner this Christmas, I worried that I may also have to forego stuffing! 

My parents make Turkey stuffing with bread (containing wheat) and it cooks inside the bird cavity.  Chestnut stuffing has no bird requirement at all-making it a vegan delight for me.  

Admittedly, comparing these two stuffings is a bit like comparing apples and oranges: they are completely different. In terms of taste and consistency it is definitely a tie. I suppose it is more expensive to eat Chestnut stuffing, but why not forget all of the chocolate and candies and use your money for chestnuts instead? As Meghan notes, the holidays don’t have to be a season of excess; they could just be an excuse to cook some great, homemade delights.

Final Verdict: Thumbs Up for Chestnut Stuffing (and as long as the turkey stuffing is made with whole ingredients, two thumbs up for that stuffing too).

For those of you celebrating Christmas today, I wish you and yours a very Happy Christmas.

 I knew that there were would probably be a number of drop in visitors to my parents’ house today.  I also know that whenever guests arrive, all sorts of food makes its way to the coffee table.  I want to make it clear that I do not want to be a Food Scrooge–but I do want to offer alternatives without coming across as a smug and condescending rehabber. 

I concluded that making breakfast and a few healthy snacks for my family was a good way to go. If they started the day off with a nutritiously balanced meal, the chances of them reaching for shortbread or fudge were reduced.  The picture above is their breakfast: I topped a wheat-free organic flatbread with spinach, tomatoes, mushrooms and a sprinkling of cheese.  There is also a fresh fruit salad, yoghurt and some raw nuts.  I do not want them to feel deprived, but I do want them to eat real food and to enjoy that food–not grab the first thing they see on the dessert tray. 

I will not preach to my family about food and nutrition. After all, I’m newly converted myself.  But I will act silently by ensuring that there are fresh fruits and veggies on every snack/dessert tray.  

Ps. I did have a bit of the flatbread for breakfast, but my half did not include cheese or tomatoes. I had spinach and pear. 

Both photos are courtesy of me. The pic above is breakfast and the pic below is my brother’s positive reaction to the flatbread.

This is my niece, Charlotte. She just found out that the toast she is eating is from a home made loaf of bread by yours truly.

I’m in my hometown for the holidays and while others are baking cookies, pies and squares, I’m making veggie soup and dairy-free, wheat-free bread.  

Most bread is made with enriched flour.   Certain manufacturers argue that enriched bread is better for consumers: they claim that it provides extra vitamins, calcium and essential nutrients.  

But what does this really mean? 

Flour is made from a whole grain. When these grains are processed into white flour, some of the nutrients that occur naturally in the whole grain are destroyed. Enriching flour is the act of replacing these lost nutrients.  Not everyone believes that these additions are harmful. After all, the bread does not contain any new ingredients that were not there before the flour was processed. It is important to note that some flours (and breads) will also contain additives and preservatives to extend shelf life or reduce mix time.

There are some good alternatives available at most grocery stores so when looking at the ingredient list, look to see if the bread has been made from whole grain flour. If you have the time and the inclination, try baking your own with quality, whole and organic ingredients.