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Watermelon Radish with Avocado Cream, Snap Pea and Baked Tofu

For those of you that  follow me on social media, you know that I had a canapé assignment for my plant-based cooking program at Rouxbe Cooking School. My last assignment was to have a party and make five small-bite appetizers to serve. That’s my kind of final! I was really pleased with how each one turned out, but if I had to pick a favorite, this would be it. It’s spicy, creamy, citrusy and meaty (from the tofu) all in one bite. It’s super flavorful, light and nutritious. I also love how beautiful it looks on a serving platter. It’s completely raw, so you can make this recipe quickly and still totally impress your guests.  Baked tofu is denser and more savory than traditional tofu and you can find it at stores like Whole Foods and Trader Joe’s. Black sesame seeds look cool, but can be a little hard to find. You can stick with plain white sesame seeds or use a sprinkle of black lava salt in their place. I like to use Organicville Sriracha available at Thrive Market. Ideally you want to remove and discard the stem end and string from each sugar snap pod. As you can see from this pic I may have missed a few! Oops. They were delicious none the less. I hope you and your friends enjoy these as much as I do! xJacq

Ingredients: 16 Pieces

2 Watermelon Radish
16 Snap Peas
1 portion Avocado Cream
3-4 oz. Organic Baked Tofu,cut into 16 small slices
1 Tbsp Pomegranate Seeds
1 tsp Sesame Seeds (preferably half black and half white)
1 Tbsp Pomegranate Seeds
Sriracha (optional) 
Fresh Cilantro for Garnish

Dressing:

1 tsp sesame oil
1 tsp Tamari
1 tsp Rice Wine Vinegar
2 tsp Orange Juice

1.Slice the watermelon radish into thin slices until you have 16 chips.

2.In a small bowl whisk the ingredients for the dressing together, add the snap peas and toss to coat.

3. Make the Avocado Cream.

4. For each canapé add a dollop of the cream to the center of a radish chip, arrange a dressed snap pea and tofu slice on top. Sprinkle with pomegranate seeds and sesame seeds. Add a dot of Sriracha if desired and garnish with a single cilantro leaf.

Chocolate-Orange Blossom Mousse with Toasted Coconut Chips and Pomegranate Seeds

These sophisticated, sweet and creamy mini-mousse cups pack a superfood punch. Avocado, spirulina and cacao are some of the most nutrient-dense ingredients on the planet, but they come together in a treat that tastes of pure chocolate decadence.  Orange blossom water adds a delicate floral note and can be found next to rose-water in that baking section or Middle Eastern aisles of supermarket. Spirulina is a blue-green algae that is very high in amino acids and balances the sweetness of this dessert with its earthy flavor. It can be found in the herbal supplement aisle of natural markets and health food stores. My favorite toasted coconut chips to go along with this recipe are the crunchy, spicy Made in Nature Ginger-Masala Toasted Coconut Chips  This the perfect recipe to make for a cocktail party since it takes only a few minutes to throw together in the blender. It’s so nice to serve something sweet and delicious without it being too rich and heavy. Your guests will love it! I use little glass espresso cups for serving, but shot glasses work well also. Enjoy! xJacq

Ingredients: 10-12 servings 

3 Avocado
1 1/2 cup Almond Milk
3/4 cup Cacao Powder
1/2-3/4 cup Orange Blossom Honey
3 tsp Vanilla Extract
9 Ice Cubes
1/2 tsp Spirulina Powder
1/2 tsp Orange Blossom Water
Big Pinch Each Cinnamon, Cardamon & Sea Salt

Toppings:

1/3 cup Toasted Coconut Chips
3 Tbsp Pomegranate Seeds
1 Persimmon or Orange, sliced into wedges

Blend ingredients until smooth starting with 1/2 cup honey. Add additional honey if needed and blend again briefly. Spoon the mousse into shot glasses. Top with coconut chips and pomegranate seeds. Garnish with a persimmon or orange wedge. Mousse can be made up to 2 days ahead if refrigerated. Add toppings just before serving.

Carrot Lox and Beluga Lentil Caviar on Buckwheat Blinis with Lemon Cashew Creme Fraiche

The holidays will be here in no time, so I wanted to start writing some special small-bite recipes for you. Forget the fried or frozen hors d’ oeuvres. We’re talking party food you can feel good about! Here we have a plant-based version of a traditional canapé. It’s fun to use these ingredients in an unexpected and playful way. The carrots and lentils taste like the ocean thanks to the nori sheets and sea salt. The blini are made with nutty brown rice and earthy buckwheat flours, and you get creaminess and a bright citrus flavor in the lemon cashew crème fraîche. Together these flavors add up to an irresistible little package both you and your guests will love!  Enjoy! xJacqIMG_8778

Ingredients: Makes approximately 16 

For Lox: Preheat oven to 400*

2 large carrots
2 Tbsp Miso Paste
1 Nori Sheet
3 cups water
1 tsp Liquid Smoke

For Caviar: 

1/2 cup Beluga Lentils
1 1/2 cup Water
1 Nori Sheet
1 tsp Sea Salt

For Lemon Creme Fraiche:

1 cup Raw Cashews, soaked 2-4hrs in warm water and rinsed
1/4 cup water
1/4 + 1/8 tsp Sea Salt
1 small Lemon, Juice and Zest

For Buckwheat Blinis:

1/2 cup Buckwheat flour
1/2 cup Brown Rice Flour
2 tsp Baking Soda
1 1/2 tsp ground Chia Seeds
1 1/2 cups Non-dairy Milk
1/2 bunch chives for garnish
2 Tbsp Capers for garnish

Lox:

Cut the carrots into chunks 1 1/2 – 2 inches long. Thinly slice each piece using a mandolin. Blend The remaining ingredients in a blender until smooth. Add the carrots to a small baking dish and cover with the liquid. The carrots should be submerged. Cook for approximately 45 minutes on 400*. Test for doneness. If they are not yet tender lower the heat to 200* and cook about 15 minutes more. The carrots should be tender with just a bit of bite, not mushy. Remove from the oven and allow to cool slightly before transferring to a shallow dish. Refrigerate and allow the carrots to soak in the cooking liquid 2 hours to overnight. Once cooled cover with plastic wrap or store in an air-tight container if storing overnight.

 Caviar:

Add the lentils, water and nori to a small pot. Bring the lentils to a boil then lower to a simmer. Cook until the lentils soften, approximately 15 minutes. Remove from heat. Stir in the salt. Once cooled slightly, transfer to a bowl including any liquid and refrigerate. They are ready to serve once chilled, but can be made a day ahead. Once cooled cover with plastic wrap or store in an air-tight container if storing overnight.

Lemon Creme Fraiche:

Blend all the ingredients, except the lemon zest, together in a high-speed blender or food processor until smooth. Transfer to a bowl and stir in the lemon zest. This can be made up to two days ahead. Cover with plastic wrap directly touching the cream. Gently press out any air bubbles.

Blini:

Mix the dry ingredients. Make a well and add the milk. Whisk to form a batter and let stand 2 minutes. Heat a non-stick ceramic pan over medium. Once hot, pour a heaping tablespoon of batter in to make each blini. When air bubbles start to show in on top and the bottom begins to brown, flip the blini. Cook until both sides are slightly browned.

Assemble:

Drain the carrots in a colander and gently rinse. Drain lentils and remove Nori. It will be very soft, it’s ok if some breaks off into lentils. Layer each blini with 1 or 2 pieces of carrot lox, a teaspoon of crème fraîche and a teaspoon of lentil caviar. Garnish each with minced chives, a caper or two and a 1 1/2 inch long cut chive.

Real Food Fast- Spinach, Mushroom & Egg Breakfast Burrito with Avocado 

Want to spice things up in the morning? Breakfasts burritos are a great change of pace from your regular smoothie or granola. Especially as the weather starts to cool, it’s nice to get a warm meal in first thing. You can throw this together in under 10, minutes. It’s filling, nutritious, super flavorful and just an all-around feel good way to start the day. This is the basic recipe, you can add in any of your favorite veggies. As long as they’re thinly sliced or diced, they’ll cook up quickly. Also feel free to sub other greens like kale or swiss chard. They’ll just take an extra couple of minutes to cook down. If you are cooking for one, you can refrigerate half of the beans and eggs once they’re cooked and reheat them quickly another day. If you are cooking for 3 you can stretch this recipe by cooking the whole can of beans and adding 1 more tortilla. Also, I call this a breakfast burrito, but it’s pretty darn great any time of day. Enjoy! xJacq 

 

Ingredients: Serves 2 hungry people

For the Beans:

1/2 can Black Beans, drained and rinsed
Pinch each of Sea Salt, Black Pepper & Cumin

For the Eggs:

3 free range Eggs
Pinch each of Sea Salt, Black Pepper & Paprika
1 1/2 Tbsp Coconut Oil
1/4 small Onion, diced
1 cup Mushrooms, thinly sliced or diced
2 cups Spinach

Make it a Burrito:

2 Whole Grain or Brown Rice (gf) Tortilla
3/4 cup Chunky Salsa or Pico de Gallo
1/2 Avocado sliced
2 Tbsp Cashew Sour Cream or Coconut Milk Yogurt (optional)
1 Tbsp Fresh Cilantro Leaves

1. Add the spices to the beans and heat over low in a small pot, stirring occasionally.

2.Beat the eggs and spices in a small bowl. Heat a frying pan over medium heat, then add the oil, onions and mushrooms and sauté. When the onions start to brown (about 3 min), add the spinach. When it starts to wilt, pour in the eggs, allow to set about 1 minute then scramble gently for about another minute until cooked through but still moist.

3.Heat a tortillas directly on the burner over a medium flame about 30 second per side. Repeat with the second tortilla. Divide the eggs, beans and toppings between the tortillas. Leave room to fold the bottom 1/3 of the tortilla up, then fold the sides over to make a burrito. If you’re taking it on the run, wrap the bottom 1/3 in a paper towel.

10 Things Everyone Should Know About GMOs

We’ve all heard rumblings about genetically modified organisms or GMOs but there is so much information out there on both sides that it’s easy to tune out. Being a food blogger, I come into contact with information on food issues more often than most so I thought I would share, in a nutshell, what I’ve learned about GMO ingredients and why I try to avoid them at home and in my recipes. Now I know this is not a fun or sexy topic but it’s GMO awareness month so let’s bite the bullet and take a look.

First  a quick intro- GMOs are living organisms whose genetic material has been manipulated in a lab to create combinations of plant, animal, bacteria and/or viral genes that don’t occur in nature. Almost all commercial GMO crops are engineered to withstand direct application of herbicide and/or to produce an insecticide. The companies that sell these genetically modified seeds also sell the herbicide that can be sprayed on them in large amounts without killing them. The most common of these herbicides is called “Round-up” and the crops are touted as being “Round-up ready”. These crops can be sprayed with an amount of herbicide that would kill non-gmo crops. The main ingredient in Round-up is glyphosate. The UN’s public health arm, the World Health Organization recently labeled glyphosate as “probably carcinogenic to humans”.JLI-chart_C01

Why you should care:

1. There is probably glyphosate in your pee: One German study found that every participant was found to have high levels of glyphosate in their urine; but, of course, any one study can be discounted. What I found interesting is that even in this review of several studies which concludes that “The expected internal exposure was clearly below the worst-case predictions” and “The conclusion can be drawn that no health concern was revealed”. It’s still listing measurements of glyphosate in a significant percentage of samples! The author concludes that it’s fine because they are below the “acceptable daily intake (ADI)”. Well what is the acceptable amount of a probable carcinogen in your pee? Um, how about zero? I’d prefer zero. How about you?

Unfortunately, this may be currently out of or reach since urine concentrations measured in the US appear higher than those found in Europe likely thanks to the “differences in the agricultural use of glyphosate- based herbicides and the plantation of glypho- sate-resistant, genetically modified crops in North America.” In other words thanks to the proliferation of GMO crops in the US. The good news is those who reported eating a “mainly organic diet” were shown to have less than half the amount of glyphosate concentrations as those eating a conventional diet.

2. Super-weeds are no joke- While giant attacking weeds may seem like something out of a campy apocalypse movie, it’s a very real thing. The use of herbicides has increased 15 times since GMOs were introduced, so it’s not surprising that it’s led to the emergence of aggressive super-weeds which can grow to more than six feet tall and can sharply reduce crop yields. These plants have become resistant to the “weed-killer” Roundup, as well as other common herbicides. They have spread to more than 12 million acres in key agricultural areas in the U.S. Southeast and Midwest. So what is the chemical industry’s answer this threat? How about some lovely 2,4-D with your corn? “What is 2,4-D?” you may ask. Oh just the principal ingredient in Agent Orange, used during the Vietnam War, not to worry. Of course, the chemical industry maintains that 2,4-D is safe at current usage levels, but if these resistant weeds were created by over-use of herbicide, can the answer to the problem really be an even stronger and potentially more toxic herbicide? What next?

3. China and Russia require GMO labeling- So why in the world don’t we? I mean, these aren’t exactly governments known as bastions of consumer protection and transparency. No one would be surprised to know that European Union countries became the first to embrace labeling for genetically modified food way back in 1998, but Saudi Arabia? Venezuela? China?! It kind of makes you feel like the U.S. is going backwards when it comes to consumer rights. How can this be? Well one place to look is at the total spent on donations and lobbying by companies like Monsanto for clues.

4. The freaking bees are dying for goodness sake- Similar to the 15 fold increase in herbicide use since GMOs were introduced, we are also now using 15x more neonicotinoid  insecticides in the US than we used to. These are the insecticides that have been a Harvard University study concluded “are highly likely to be responsible for triggering ‘colony collapse disorder’ in honeybee hives that were healthy prior to the arrival of winter”. While there may be multiple causes for the alarming decline of bee populations, we now know that these insecticides are one of, if not the, main culprits and are routinely (though not exclusively) used on GMO crops.

5. Chemical companies produce nearly 100% of GMO pesticides, plants and seeds- Syngenta, Bayer, Dow, Monsanto, and DuPont control the world market on these products. These are not farmers, these are chemical companies and like any good chemical company they want to sell more chemicals. They’ve made money on things like napalm, agent orange and chlorofluorocarbons. They’re not in the business of making good healthy food, they’re in the business of selling more pesticides and herbicides and the plants and seeds that can withstand them.

What you can do about it:

If you’re like me and you’ve made it this far you may be ready to cry a glyphosate tainted river into the nearest glass of red wine. There are however a lot of steps you can take to avoid genetically modified foods. These steps not only support your personal health, but also help support a food system that is less dependent on GMOs.

1.Know which crops are most likely to be contaminated- This lets you know what ingredients to look out for. These are approximate numbers as of 2013

  • Alfalfa 3%
  • Canola 93%
  • Corn 88%
  • Cotton 90%
  • Papaya 75% (most of Hawaiian crop)
  • Soy 94%
  • Sugar Beets  5%
  • Yellow straightneck and Crookneck Squash 11%
  • Zucchini 11%

2.Eat Less Processed Food- As you can see the list of GMO crops is actually pretty short. The problem is that when it comes to processes food is that between corn, soy, canola and sugar from sugar beets, they are in almost everything. Eating whole foods means you know exactly what you are putting into your body. The only high-risk foods in the produce dept. are corn, Hawaiian papaya, zucchini, yellow summer squash and edamame (soy). Oh and you might not think of cotton as a problem, but there is one place we tend to stuff cotton internally ladies, so it’s probably best to go with organic tampons as well. I mean who wants Glyphosate in their vagina? Gross.

3.Look for the butterfly-

  nongmo-logoThe Non-GMO Project is a non-profit organization which test and verifies products to be “non-GMO”. This does allow for trace amounts of contaminated ingredients up to .9% since it is virtually impossible to completely eliminate GMOs from high-risk products.

*Buy Organics-
usdaorganic

The USDA National Organic Standards prohibit the use of GMOs. There may still be traces of cross-contamination, but organic producers cannot knowingly use GMO ingredients. You can also be sure that organic produce is not treated with the nasty herbicides and pesticides listed above.

4.Support GMO labeling- Sign petitions, call your congress people and generally raise hell until we get this done. Find out more on the Just Label It! website.

5.Help stop “The Dark Act”- There is a bill which has already passed the house (HR1599) and will be heading to the senate soon which would block state laws requiring mandatory GMO labeling. It would set up a system much like the USDA organic certification which would put the financial and paperwork burden on companies that are trying to make things the natural way. This certification process would likely take years to implement.  This bill tramples on both consumer and states rights. Click here to email congress to say you oppose the DARK Act.

Ok that’s enough on the tough stuff for now, so got out there, get informed, use your voice and vote with your dollars. I promise my next post will be filled nothing but kale, kombucha, baby kittens and rainbows. xJacq

only organic

At the “eco-blogger” conference Shiftcon last month learning about GMOs and organics.

Carrot Cake Chia Pudding

This is a delicious fall treat to serve for breakfast or dessert. It has all the sweet and spicy flavor of carrot cake but is made with wholesome superfood ingredients. Chia are packed with omega-3 oils, fiber and protein, the spices are anti-inflammatory and aid digestion, and the carrot is high in beta-carotene so it’s the perfect way to start your day or finish your meal. I use a julienne peeler to make the carrot toppings which makes it really easy. It’s the perfect thing to throw together before bed so you wake up and have breakfast sorted, just add your toppings and go. My favorite chia seeds to use are the organic white chia from Nutiva. The white seeds just look a little nicer in this pudding, but black ones work too.

If serving it for dessert candied walnuts are great on top for a little extra sweetness. Another nice touch for dessert is to top it off with a dollop of cashew sour cream mixed with maple syrup which gives it that cream-cheese frosting flavor. The pudding keeps 3-5 in the fridge, but may dry out a bit so add a splash of almond milk or coconut water if needed to thin it out. Enjoy! xJacq

Ingredients: for 1 breakfast or 2 small desserts

Blend:
1/4 cup raw Cashews,preferably soaked 2-4 hrs in warm water rinsed & drained
3/4 cup water
1-inch chunk of carrot or 1 Tbsp grated
1 tsp Vanilla Extract
1/8 tsp Cinnamon
pinch of Nutmeg & Ground Ginger
a few grains of Ground Clove
1-2 Medjool Dates

Stir In:
2 1/2 Tbsp Chia
1 Tbsp grated carrot, packed
2 Tbsp golden raisins (a small handful) 

Toppings:
Golden Raisins, Walnuts and Shredded Carrot

Blend the first 8 ingredients until smooth, about 1 minute in a high-speed blender or 5 minutes in a regular blender. Pour into a cup and whisk in grated carrot and chia seeds with a fork. Stir in raisins. Refrigerate for a minimum of 2 hours to allow the pudding to thicken and the chia to soften. Stir before serving and top with walnuts, raisins and shredded carrot.

The Best Natural Cleaners to Keep Your Home Spic and Span and Save You Money!

 If you are the type of person who is careful with what you put in your body, then you would probably like to avoid using harsh chemicals around the house too. Here are some great recipes for DIY natural cleaners to try out at home. Some countertops and wood surfaces are delicate, so it’s a good idea to test it out any new cleaner in a hidden area first to be safe. Using natural cleaners is a great way to create a healthier environment in your home and can also save you quite a bit of money, so it’s a win-win! xJacq

Glass: Mix 1/4 cup vinegar with 1 quart of water in a spray bottle. Spray on glass and wipe clean with old newspaper or a lint-free cloth.

Countertops and bathroom tile: Mix 2 parts vinegar and 1 part baking soda with 4 parts water. Apply with a sponge, scrub, and wipe away.

Floors: Mix 4 cups of white distilled vinegar with about a gallon of hot water. You can add a few drops of pure peppermint or lemon oil for a pleasant scent. After damp mopping the floors, the smell of vinegar will dissipate quickly, leaving behind only the scent of the essential oil.

Wood furniture: Mix equal parts of lemon juice and olive oil. Apply a small amount to a cloth, and rub onto the furniture in long, even strokes.

Toilet bowl cleaner: Sprinkle a toilet brush with baking soda and scrub away! Occasionally disinfect your toilet by scrubbing with borax instead. Wipe the outside of the toilet clean with straight vinegar.

Disinfectant: Mix 2 teaspoons borax, 4 tablespoons vinegar, 3 cups hot water, and 1/4 teaspoon liquid castile soap. Wipe on with dampened cloth or use a spray bottle. Wipe clean.

Mold and mildew: Wipe with straight vinegar.

Air freshener: Place a few cotton balls sprinkled with your favorite essential oil in a jar or cup and stash it in a corner of the room. If you have kids or pets that like to get into things, it’s best to keep it out of their reach. Also check out my post on DIY Natural Room Sprays to find out which essentials have the best aromatherapy benefits for different rooms around the house.

Resource: 25 Green Spring Cleaning Tips from Sparkpeople.

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Everything I Ever Needed to Know I Learned in Yoga- Part 1

Yoga is such a big part of my daily life, but I’ve never written about it beyond the odd Instagram post. I’m currently in Vancouver on business away from my kitchen so it’s given me time to sit and reflect on the incredible breadth of the lessons I’ve learned since I started my practice 15 years ago.  Since it seems like too much to cover in one post, I thought I’d share one lesson to begin with. After all, one is always the best place to start…

IMG_8484

1.When in Doubt- Just Breathe. As a beginner when things get challenging in yoga class one of the first things to go is calm, steadying breathing. That can lead to a racing heart, a shaky, unsteady feeling and a face the color of an almost ripe strawberry. With practice you learn to notice when you’re holding your breath, or when it tightens up and gets jagged. With that awareness you gain the ability to bring your breath under your control again, to deepen it and slow it down. Sometimes, during a particularly arduous sequence of poses, this requires taking a break. It means you have to physically stop to focus solely on breathing before you’re ready to tackle the next pose. Whether you stand in Mountain Pose, or rest in Child’s Pose or Shivasana, after just a couple of minutes of stillness and slow, full breaths, the heart rate slows down, you regain energy and feel ready to jump back in with increased vigor. Slowly over time you build endurance and strength and the calm steady breath comes naturally during even the most challenging series of poses.

In life outside the yoga room there are moments that challenge us in a very similar way. The breath gets short, the heart races, we feel unsteady and maybe even turn pink in the face. Most often it is not a physical challenge, but those emotional challenges that take us out of our comfort zone. Maybe it is starting a new job, giving a presentation or performance, or maybe it’s the cumulative effect of little day to day stresses that leaves us feeling overwhelmed. In any case, taking just a few minutes to deepen and slow the breath has a tremendous benefit. Sometimes we can do this right in the middle of the situation like during a meeting, other times it means taking a few minutes in the bathroom to ourselves until we feel ready to jump back in. We all feel “in over our head” from time to time. The magic happens when we learn how to take the time we need to breathe deeply and to move forward anyway. In these cases too, we are building strength and endurance. Instead of looking at it as only a negative when we feel challenged, we start to see that it means there is opportunity for growth.

The great news about anything we learn on the yoga mat is that we get to apply it in the world outside too! Any skill we build in our practice is something we take with us wherever we go. Nothing in life has helped me more than practicing those two little words uttered in countless yoga rooms across the world every day. Just Breathe.

REAL FOOD FAST- The Go-To Super Smoothie Bowl (Only 3 ingredients!)

I am, by nature, more of a night owl than a morning person, so in the early hours I’m not often  in the mood to cook up an elaborate breakfast. Smoothies have been one of my breakfast go-tos for quite a while now. I love that you can whip one up, pour it in a cup, and head out the door. Lately though, I have been making my morning smoothie a sit down experience with this easy smoothie bowl. There is something a little more satisfying in taking the time to sit down and eat your breakfast with a spoon enjoying different tastes and textures, rather than simply sipping it through a straw. It’s also really nice to take a few minutes to be present and arrange all the toppings and make something really beautiful for yourself in the morning. Even with the artful arranging it takes less than 5 minutes to put together. Once blended you can add a limitless variety of toppings so each bowl is deliciously different. The basic recipe consists of only 3  ingredients!


Ingredients:

*Green Juice- I use an organic cold-pressed green juice blend from whole foods that is available in a 49 ounce size (11.99) which works out to be much more reasonably priced than green juice sold in individual sizes. Of course you can make your own juice, which is always best, but when you are looking to save time pre-made juice works great. Beware of juices that are green in color, but made mostly of high sugar fruits. I try to stick with a green juice that has under 5g of sugar per serving.

 *Raw nuts- They’re packed with protein, vitamins, minerals, fibre and essential fats, all of which can help keep you feeling full and give sustained energy. I usually use local organic raw almonds or walnuts, but you can use whatever raw nut you like. Cashews, pecans, pistachios and brazil nuts are all good choices, in fact each type of nut has different nutritional benefits so you can vary which you use from day to day or even used mixed nuts. Ideally it’s best to soak and rinse the nuts before you eat them. Nuts contain nutritional inhibitors and mildly toxic substances which can be removed by soaking. This makes them more easily digestible and helps with mineral absorption. All you need to do is place them in a bowl and cover them with warm water. Check out this chart to see the appropriate soaking times. You can make a little extra to use as a topping if you like.  Once soaked, drain and rinse the nuts before you use them in your smoothie bowl. They will be plump and soft and blend easily. Or…

 *Avocado- If you are allergic to nuts or just want to mix things up, you can use half of an avocado in place of the nuts. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. They gives a nice creamy consistency and are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

*Mixed Frozen Berries– All varieties of berries are little powerhouses of fibre, vitamins C, A and folic acid, minerals such as potassium and calcium, and phytochemicals. These phytochemicals are powerful antioxidants, have anti-inflammatory and anti-carcinogenic properties. Frozen berries are often more nutritious than berries that have been transported a long distance since they begin to lose some of their nutrients right after picking. Berries frozen right after harvest preserve many of their nutrients and using frozen berries means you won’t have to add ice which can water down your smoothie bowl.

*1/2 Banana or 1 Date- (optional) If you prefer your smoothies on the sweeter side you can add half of a banana or a date. Both will add natural whole food sweetness to your bowl, plus vitamin B6, potassium and fiber.

*Superfood or Protein Powders- If you are eating a well balaced diet, you’ll get all of the nutrients you need from the food you’re eating, but sometimes we need a little extra boost. In that case you can add your favorite superfood or protein powder to your smoothie bowl. My favorites are Sunfood Superfood Smoothie Mix made with 13 different organic super foods such as acai, camu camu and chia and Nutiva Hemp Protein for a dose of high quality organic plant-based protein.

 

Toppings
As for toppings, the sky’s the limit! I like to add a mix of fresh fruit and dry toppings. Remember to have your toppings ready first so that your smoothie bowl doesn’t melt while you’re slicing strawberries or digging through the cupboard. Here are some of the best to choose from:

*Fresh Seasonal Fruit– Fresh fruit adds flavor, color and nutrition. Fruit that is in season is usually less expensive than fruit brought in from another part of the world. Fruit that is shipped is often picked before it is fully ripe meaning it can be both less flavorful and less nutritious than locally grown produce. Of course organic fruits are always best, but they can be more expensive. Check out this chart on the dirty dozen and clean 15 which shows you what produce has been shown to have the highest concentration of pesticide residue and which has the lowest so you can decide when buying organic should be a priority.

*Dried Fruits– Dried fruits like apricots, raisins, prunes and figs contain high amounts of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium. But perhaps the best dried fruit to add to your smoothie bowl is goji berries. They have a delicious sweet/tart taste and are the fruit with the highest protein content with around 4 grams per 1/4 cup. They’re also a fabulous source of vitamins A and C, riboflavin, selenium, iron and dietary fiber. That means they can help promote healthy skin, boosts the immune system, protect your eyes, and help keep you regular. All great benefits to get in first thing in the morning.

*Seeds- Chia and flax seeds are both excellent plant-based sources of omega-3 fatty acids and fiber. Hemp seeds have the added benefit of being packed with easily digestible proteins and contain all 10 essential amino acids, putting them among the rare plant-based foods that provide complete protein. One thing to remember is that in order for the body to absorb the nutrients from flax seeds, they need to ground. You can grind them in a coffee grinder or buy ground flax at the market. Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E has significant anti-inflammatory effects that result in the reduction of symptoms in conditions where inflammation plays a big role.

*Coconut- Dehydrated coconut is high in fiber, iron and healthy fats. I must admit my favorite coconut topping is Made in Nature’s Organic Toasted Coconut Chips that come in flavors like Ginger Masala (my favorite) and Vietnamese Cinnamon which when I gave to my husband he proclaimed- they tastes just like cinnamon toast crunch. And he’s right, they do! The difference is that they are made with just a few natural organic whole food ingredients and no refined sugar.

*Cacoa Nibs- These crushed up cacao beans may have the highest antioxidant rating of any food, about twice the amount of red wine. Plus they taste like bitter chocolate and give you a natural energy boost. What’s not to love?!

*Granola/Muesli- On mornings that I wake up feeling particularly hungry I go for a bit of granola. The whole grain oats and crunch make your smoothie bowl that much more satisfying. Nature’s Path Organic Love Crunch Dark Chocolate and Red berries (pictured) is one of my favorites because, well, dairy-free dark chocolate and red berries. Enough said. Muesli is another option which is usually raw and unsweetened so it’s a great choice if you are watching your sugar intake or following a raw foods diet.

If you think of anymore great ones let me know and I’ll add them to the list! Mornings are better with a smoothie bowl in your hand 🙂 xJacq

The Go-To Smoothie Bowl

Ingredients: 1-2 servings

3/4 cup Green Juice
1 cup Frozen Berries
1/4 cup Nuts (1 big handful) soaked and rinsed or 1/2 Avocado
1/2 Banana or 1  Medjool Date, pitted (optional)

Prepare any toppings and set aside. Place ingredients into a blender and blend until smooth.  Scrape down the sides and/or add a splash of juice, if needed, to get the blades to turn. Pour into a bowl and arrange toppings nicely. Enjoy!

Feel Good Travel – Portland 

This is the first in a new series of posts under the category “Feel Good Travel”. I hope they will acts as mini travel guides for healthy food and fitness lovers. Enjoy!    Though I spend most of my time cooking up a storm I also do some acting and recently had the opportunity to visit Portland to work on a movie. The city has a vibrant culinary scene and I was only there for a couple of days, so I did my research ahead of time and decided to check out several of Portland’s wonderful plant-focused offerings. Here are my recommendations for places to eat as well as a few great spots to help you work up an appetite.

 Vita Cafe– This is the place to go for the best in vegan, vegetarian and gluten-free comfort food. They serve everything from scrambles to burgers but my favorite menu item was the Mexican Corn Cakes ($7). It’s basically as if a fresh homemade corn tortilla and a fluffy pancake had a baby, which is to say, it’s amazing! Made with fresh corn and roasted red peppers and served with salsa, guacamole and vegan sour cream, it’s a must try that also happens to be gluten-free. The Supergrain Salad ($10) made with greens, quinoa, tempeh fakin crumbles, red peppers, currants, pumpkin seeds and guacamole topped with homemade carrot-ginger dressing was also a highlight. As you can see from the photo they serve really generous portions. Eating here gives you the sense that you’re getting your money’s worth, which is always a good thing and somewhat rare when it comes to plant-based restaurants.

Portobello Trattoria– I had my favorite meal in Portland at this unassuming little cafe nestled in a strip mall. Though you might not expect it from the exterior, they serve up incredible plant-based italian food including house made pasta and pizzas that are drool worthy.  Inside the decor is nice enough for a special occasion, but without any fussiness. I indulged in the tasting menu which includes an appetizer, main, salad or side dish and dessert ($38).  The menu rotates depending on available produce, so it’s likely to have completely different offerings when you visit, but when I went I had fried shishito peppers with sea salt, polenta with artichoke and marinara, a rich mushroom tagliatelle pasta and chocolate lava cake which I took home and ate for breakfast the next day. Everything was so fresh and flavorful. I really think the tasting menu is a great way to experience all this restaurant has to offer, even if you have to take some home for later. My one regret is that I did not get to try their walnut pesto pizza with cashew cheese ($12). It looked to die for coming out of the kitchen, so if you have a chance please have one for me! They also serve house made sodas, a nice selection of wines, draft beer and craft cocktails. Since I was there on business and dining alone I appreciated that you could eat at the bar and that they little bookshelf filled with vegetarian themed titles for guests to peruse. This place is reason enough to make me want to visit Portland again soon!

Vtopia Cheese Shop & Deli- (shipping available) While sitting at the bar at Portobello I met the owner of this shop which is one of only two in the country that specializes in non-dairy cultured cheese. It was a lucky encounter because the next day I headed over and was able to buy some of the best plant-based cheeses I had ever tried. They offer a variety of cheese plates, panini, specialty cheeses and spreads but I opted to try 3 cheeses and take them home with me as souvenirs. My absolute favorite was the Mediterranean Feta ($9.75) made with crumbled organic tofu marinated in organic herbs mixed with artichoke hearts, organic sundried tomatoes, and organic Kalamata olives. It’s a salty umami packed flavor bomb that is the perfect topping for any mediterranean dish or as a base for a greek salad. I also loved the rich, savory Caramelized Onion Camembert ($10.35) made with organic cashews and organic soy yogurt topped with a balsamic glaze. Lastly I tried the Reserve Cheddar ($11.35), a tangy, sharp, and creamy cheddar with a firm grateable consistency. Ingredients include organic cashews, organic chickpea miso, extra cultures, and organic soy yogurt. Each one had a completely distinct flavor profile and texture. After trying these, I look forward to sampling more of their scrumptious cheeses including some of their soy-free offerings. Luckily several are available for shipping in the US and Canada, check out their website for more details.

 Back to Eden BakeryTo be honest, when I went here I had already eaten so all I had was a Kombucha, but everything looked so amazing in this plant-based gluten-free bakery that I felt I had to include it in my list. They offer everything from breakfast pastries, doughnuts and quiches to gorgeous wedding cakes. They even have ice cream- dairy-free soft serve and coconut bliss! The owners seem to be the type of people who truly care about sourcing the best ingredients. They use local produce, nuts, fresh fruit and organic ingredients whenever possible. Even the frozen berries they use in the winter are sustainably harvested throughout the summer in Oregon. They never use any artificial colors, flavorings or preservatives in their baked goods and carry many items that are sweetened with agave, maple syrup, brown rice syrup or dates. There are even have a few raw items on the menu, so no matter your dietary preference you’ll find your ideal sweet treat.

 Natural Selection- This was the fanciest and not surprisingly most expensive of the restaurants I went to, but at $45 for a four-course tasting menu it is much more reasonably priced than a comparable restaurant in other major cities. The room is fairly small and features a beautiful open kitchen and enviable drink cart. The atmosphere is relaxed without feeling too informal for the caliber of food being served. The menu focuses on fresh seasonal vegetables, fruits, grains and beautiful presentation. Two choices are available for each course and each course has a vegan and gluten-free option. The menu changes weekly based on available produce and the current menu is always conveniently posted on their website. They offer a wine pairing ($29) that I sadly could not indulge in because I was driving. My server did, however, recommend the perfect single glass of wine based on my answers to a few of his questions which leads me to think the wine pairing would be the way to go if you’re not driving. (Yes, they have Uber in Portland.) The portions are well proportioned so you can enjoy one of their exceptional desserts without feeling stuffed afterward. This is the type of place that will impress foodies of all types whether vegan or carnivorous because the menu and flavor combinations are so thoughtfully put together and the dishes are just so beautiful to look at. IMG_7125

  Where to burn it off… I’m sure as in most cities there are hundreds of options in Portland to get your body moving, but here are the places I got to try out and would highly recommend. Bikram Yoga- Bikram yoga is my favorite way to workout when I travel . The class is always composed of the same 26 postures and 2 breathing exercises that help you stretch, strengthen, build stamina, and SWEAT! It’s a great for your cardiovascular system, relieves stiffness from traveling and always leaves you feeling relaxed afterwards. I love how when you walk into a Bikram yoga studio, you know exactly what you’re getting, no matter where you are in the world. There are a couple of studios in Portland, Bikram Yoga Freemont Street in northeast Portland and Bikram Yoga SE Portland. Both studios are clean and well run with passionate owners so you can pick the one most conveniently located to you.

 Hike to Multnomah Falls- Just 45 minutes from Portland you’ll find a hike that leads you to the second tallest year-round waterfall in the US. It’s quite a sight to behold. The trailhead begins just off the road and quickly leads you to the first viewpoint, the Benson Bridge. While the widely photographed bridge built in 1914 is impressive, It’s worth continuing another mile up to the upper viewpoint. The path is paved and well-built with several switchbacks. It’s fairly short but quite steep so it will get your heart pumping. The base of the falls was pretty crowded with tourists on the day I went. To be honest, I’ve never seen so  many hikers with selfie-sticks, but as you climb higher the crowds thin and you’ll see some spectacular views of the Colombia River and across to Washington State. Continuing to the upper viewpoint you’ll find a small platform with a dizzying view of the falls from above. From here you can turn around and go back down the way you came (2.6 miles roundtrip) or if you’re feeling ambitious continue upward on the Larch Mountain Hike (14.4 miles roundtrip). I walked about another peaceful mile up along the creek before turning back. It’s such a special experience to not only check out a city but to connect with the natural landscape around it which may be very different from back home. The majesty of the natural beauty around Portland makes a little day trip like this all the more worthwhile.

I hope you find this guide handy! If you visit any of these places, let me know what you think. Enjoy your stay and safe travels! Xx, Jacq