Kim, our Face of FNLer, is now able to accommodate her family’s different tastes and diets down to a “T”. Kim eats a plant-based diet while her children and husband do not. Kim shares some tips on how she balances making predominantly plant-based meals with the inclusion of a few “meat nights” that everyone enjoys.
At this stage in my life, I consider myself vegan. Do I quiz the waitress about whether or not my salad dressing has honey in it, or if there is egg in that veggie burger? No. So I know I’m not perfect. But for the most part, I avoid animal products in all areas of my life. I was not always this way. For the first 39 years of my life I ate the “standard” diet. But a particularly bad stretch of poor health sent me searching for a change. That is when I decided to give plant based eating a try; a particularly tricky feat considering that my husband, children, family and friends do not share my way of eating. So, what does this mean for making healthy meals for my family?
This is a tricky topic for me. I tend to go back and forth on it. Some days I want to cut all the animal products and processed foods out of our lives completely. And as the Mom, I know that my kids’ nutrition is primarily my responsibility. However, my husband is their parent too, and while supportive of my choices, he has not chosen to take this journey with me. My solution so far is to strive for balance and moderation. So what does that translate to at meal times? Well, I would say about 3 nights a week, we all eat a vegan supper. Veggies stir fried over brown rice, whole grain or rice pastas with Italian or Thai inspired sauces, soups, chili, stews and salads are the most common. And I can honestly say that my husband and daughter really enjoy these meals. My 6-year old fussy son is another story. Other nights, I still make a vegan side (which I eat as my main), and I prepare an animal protein to go with it for the other members of the family. Any baking I do now is vegan, and I have replaced dairy milk with almond in cooking and smoothies for everyone. So, I have not converted them to my way of eating, but I have greatly reduced the animal products they consume.
April being Earth month also has me thinking about the ways in which our eating habits effect the environment. Again, there is room for improvement. But some of the things that we do to reduce our footprint include:
- Eating fewer animal products (veg proteins take far less water to produce and create far less pollution than their animal counterparts)
- Shopping for produce at the local farmer’s market from May to October.
- Baking lunch box snacks (like Marni’s Blueberry Banana Spelt muffins!), thereby purchasing less packaged goods.
- Packing drinks in reusable metal water bottles.
- Using more Tupperware and less plastic wrap.
- Walking to school instead of driving when the weather is nice.
- And most obviously, recycling.
How do you strive to keep yourselves, your family and your planet healthy? We would love to hear your tips and tricks.
My favourite way to welcome spring is to lighten up my eating habits. As the weather gets warmer, as more local vegetables become available and as I spend more time outside, I crave lighter, colder, more refreshing meals. Instead of the soups, stews and grains that warmed me in the winter, opt for more green leafy vegetables, salads, smoothies, raw soups and juices. This not only results in simpler meals to prepare but I also feel lighter, more rejuvenated and more energized!
Here are 5 key ways to lighten up your meals this spring:
- Start adding more salads to your diet. Whether for lunch or dinner, grab a big bowl and fill it up with fresh local greens. Salads help eliminate toxins, increase energy and provide a balance to your body. Learn how to naturally balance your body at Acid/Alkaline Balance on June 20th.
- Drink your dinner. This isn’t ideal all the time. But some nights when I get home and don’t feel like making a meal or eating a heavy dinner, I just pull out my blender and make a yummy blended cold soup (see the deliciously refreshing recipe below).
- Change the ratios on your plate. This is the easiest way to lighten up while sparing your body extra calories. For example, instead of taking an extra serving of grain, add more veggies, either steamed or fresh. Learn how to give your body a spring cleanse with Marni’s best-selling eBook Cleansing with Superfoods.
- Use vegetables in place of grains. In the spring, it’s fun finding veggie alternatives to whole grains. For example, grind up cauliflower instead of rice or use kelp and Zucchini noodles for basic dishes or pasta recipes. Top this up with our fave Green Goddess Salad Dressing – we will be making this recipe and more Green recipes at Green Goddess on June 10th!
- Make juice. This is the easiest way to start lightening up in the spring. Making a tall glass of vegetable juice is an easy way to load up on nutrients instead of calories. You can learn how to make Super Alkaline Juices at Raw Essentials on June 3rd.
With the days lengthening, reach for foods like green vegetables that will hydrate and refresh you. To start, try this refreshing
Green Avocado Cucumber Soup.
What’s in it:
1 cucumber, peeled, seeded and roughly chopped
2 large ripe avocados
½ cup spinach or kale
2 green onions, roughly chopped
2 apples (crisp and tart apples like granny smith)
2-1/2 cups coconut milk or coconut water
2 Tablespoons freshly squeezed lemon juice
Parsley for garnish
Optional additions: garlic, ginger, cayenne, dill
How it’s made:
- In a blender, process all ingredients until smooth. Chill until ready to serve and garnish with fresh herbs.
This article was originally written for Chatelaine.
March is calcium month and there is no better time to clarify the myths of calcium and bone strength! Despite what dairy companies lead you to believe, building strong bones is a lot more complicated than consuming calcium. There are three misconceptions when it comes to dairy, calcium and bones.
1. Building strong, healthy bones depends only on calcium
2. Your calcium intake is the only thing that matters
3. Dairy is the only good source of calcium
Let’s clarify these myths one at a time:
Clarification #1 – Calcium + Vitamins Build Strong Bones
Bone development is influenced by a number of factors, including nutrition, exposure to sunlight, hormones, and physical exercise. There’s no denying that calcium is important for bone health but bones need more than just calcium to grow and stay strong. Other important sources include Vitamin C, Vitamin D, and Vitamin K.
Enjoy these foods that are bursting with calcium!
- Green Leafy Veggies – kale, chard, beet tops, collards, broccoli, Brussels sprouts, dandelion, mustard greens and bok choy.
- Root Veggies – parsnip, rutabaga, sweet potatoes, squash, okra.
- Nuts and Seeds – almonds, pine nuts, hemp seeds, sesame seeds.
- Beans, Legumes and Whole grains – kidney beans, black beans, quinoa and amaranth.
- Fermented and Organic Soy – Tofu, tempeh, miso and edamame.
- Sea vegetables include arame, nori, dulse, wakame and kombu. They can be found at your local health food store or in the condiment section of your grocery store. Another great place to look is at authentic Asian markets.
- Other: carob, tahini, almond butter, cocoa, goji berries, figs and molasses.
Clarification #2 – Importance of Calcium Absorption & Retention
As we just discussed, calcium-rich foods is one source that helps build strong bones. But what you may not realize is that calcium is for more than just your bones – almost every function in our body requires calcium. Many degenerative diseases such as osteoporosis among others are a result of poor quality supplementation and an imbalanced diet. Reaping the benefits of calcium is also about how much we’re able to absorb, and retain. Factors including our dietary habits, lifestyle, and aging process all contribute to calcium absorption and retention.
- Stress impacts normal digestion and can have a negative effect on calcium absorption.
- Age also impacts calcium absorption – on average, adults absorb approximately 20% less calcium than children.
- Protein increases calcium absorption and stimulates the production of hormones that promotes new bone formation.
Clarification #3 – Avoid Dairy as a Source of Calcium
People have grown to accept that you can only get your daily intake of calcium from conventional dairy and a calcium supplement. What you need to also focus on is whole food sources that are naturally loaded with calcium. These foods don’t contain dairy, but will provide your body with the calcium it requires to function in an easy-to-assimilate way along with a whole bunch of other minerals and nutrients that are vital to good health!
So skip the dairy, eat your greens, get some sunshine and exercise regularly and enjoy all of the health benefits of a whole, natural diet! For calcium-rich, plant-based recipe inspiration join us on March 18th for Veggin’ Comfortably where you will learn some delicious calcium-rich recipes and you will receive a free copy of Marni’s best-selling eBook Veggin’ Comfortably.
Try this calcium-rich treat — Carob Fig Frozen Fudge
What’s In It?
1 cup figs, soaked
1 1/2 cups filtered water
1 tablespoon pure vanilla
1/2-1 cup nut butter (almond or sunflower)
1/2-1 cup raw carob powder
1/2 cup Manitoba Harvest hemp seeds
How it’s Made:
1. Place the figs in a bowl and cover with water and soak for about an hour, until soft. Drain reserving liquid.
2. In a blender, blend the figs, and vanilla until smooth, slowly adding soaking water as needed to form a creamy consistency.
3. Transfer the fig mixture into a large bowl, add the nut butter, and stir to combine.
4. In a separate bowl, mix the carob and hemp seeds.
5. Gradually add the dry carob mixture into the wet fig mixture. Stir well. Press evenly into a 10 by 18 inch brownie pan, 1 inch thick and freeze until firm (about 3 hours).
6. To serve, cut into 1 inch squares.
Join Marni for her One-Pot Meals class on January 28th, see you there!
There’s just something so great about getting cozy with a warm bowl of soup or stew during the cooler days of fall and winter. The best part is how easy it is to make these one-pot meals yourself — in fact, it is easier than preparing your average dinner at home, which usually involves preparing multiple recipes to get a balanced meal.
In order for your one-pot meal to cover all of your nutritional needs, you will need to include a few key ingredients. Make sure your meals have one choice from each of these four categories:
Onions, carrots, and celery provide a great base for soup or stew by giving your water some flavour. Next, you can add in seasonal vegetables like squash, sweet potatoes, rutabaga, turnips, parsnips, Brussels sprouts, fennel, broccoli, cauliflower, and kale. You can get really crazy here! Use as many vegetables as you’d like to include.
These are best when cooked from scratch. Legumes like beans and lentils add a low-fat source of iron, fibre, and protein to your meal. Choose from chickpeas, black beans, white beans, lentils, yellow split peas, kidney beans, mung beans, or black-eyed peas.
3. Herbs and spices
Make sure to have some basics on hand, including cumin, parsley, sage, oregano, garlic, ginger, rosemary, thyme, basil, marjoram, turmeric. Check out my list of six essentials herbs and spices for healthy cooking.
4. Whole grains
Using barley, oats, quinoa, brown rice, or millet can add a dose of complex carbohydrates, texture, and substance to your pot. Whole grains up your dish’s fibre content as well.
There you have it — a well-rounded one-pot meal! These dishes make for a convenient and easy approach to dinnertime in the fall and winter months. You can make a large batch and take portions out as you need them throughout the week, or even warm some up and put it into a stainless steel thermos for you or your kids to take on the go for lunches. You can also freeze portions in glass containers and store them for a snowy day when you don’t feel like cooking or going anywhere.
Why not benefit from cooking some of your own meals at home? You get to be creative, you know what goes into it, it’s convenient, and you know it’s going to be delicious! You can start with this healthy recipe for minestrone soup, featuring seasonal chard and butternut squash, and check out a month’s worth of one-pot recipes here.
1 Spanish onion, cut into large dice
1 tablespoon extra virgin olive oil
1-2 cloves of garlic, minced
1½ teaspoons sea salt
1 tablespoon dried oregano
4-6 cups filtered water or stock
1 bay leaf
1 butternut squash, peeled and cut into medium dice (or roast half squash in oven on 350F for 45 minutes, peel flesh away from skin, and place in pot)
1 sweet potato, cut into large dice
3 ribs celery, cut into large dice
1 large or 2 small zucchini, cut into small chunks
1 bunch of chard, cut into bit-sized pieces
1 cup kidney beans (optional), soaked and cooked
½ cup elbow brown rice noodles (optional), cooked
1. In a small pot, sweat onion in oil with salt until soft.
2. Add oregano and sweat a few more minutes.
3. Add water and bay leaf.
4. Add vegetables in order given (squash, sweet potatoes, celery, zucchini).
5. Turn up heat until water bubbles, then lower and simmer covered for 40-45 minutes.
6. Stir vegetables until squash falls apart.
7. Add in chopped chard.
8. Cover and simmer for 10 minutes.
9. Stir a few more times and serve.
For a smoother texture, simmer the squash separately until soft (in 1-2 cups of water), and puree in a food processor. Add squash to the soup for the last 10 minutes of cooking.
Do you love the simplicity and great taste of this recipe? For more one-pot meal recipes join Marni for her One-Pot Meals class on January 28th, see you there!
This article was originally posted on Chatelaine.com
It seems of lately that more and more we’ve been hearing about raw foods. Which leads me to say that adding more of them into your diet is absolutely a great way to boost your health. Incorporating raw foods into your everyday eating means focusing on fresh fruits, vegetables, nuts, seeds, and sprouts. With these foods as the foundation of your diet, you will have more energy, lose weight and feel fantastic, as they’re loaded with enzymes, vitamins, and nutrients.
But it’s not about becoming 100% raw and following strict guidelines – it’s just about eating better and getting some pure, clean, and fresh foods into your body. Even if half of your meals each day consist of raw food, you’re on the right track. Your entire meal doesn’t have to be raw; simply enjoy a cooked meal along with a salad or a fresh juice.
My advice: don’t get too caught up with the details. Just start simply by adding more “raw” foods into your meals.
Here are a few ways to get started + a delicious recipe!
- Have at least a serving or more of fresh fruit everyday. This can include an apple, pear, orange, berries or a fresh fruit smoothie
- Have multiple servings of fresh vegetables everyday – cut up carrots, celery, peppers, a large dark leafy green salad or a fresh pressed green juice.
- Enjoy a handful (or two) of raw organic nuts and seeds. Put them into a trail mix with raisins, goji berries, apricots – and you can even add some pure raw dark chocolate (cacao) into the mix
- Grab a bag of fresh sunflower or pea sprouts from your local health food store or farmers market. These make a great addition to salads, sandwiches, soups, stir fry’s and smoothies
- Get creative and try to prepare a few new raw recipes each week including smoothies, raw nori rolls, cookies and nut based spreads
If you’re thinking about reaping the benefits of incorporating more raw foods into your lifestyle and need a little professional help along the way, join me for a Raw Made Easy cooking class on May 16th. I will be showing you easy and impressive ways to prepare delicious, raw foods.
Almond Basil Pesto
A delicious spread to enjoy with raw bread, flatbread, and crackers or served with crunchy raw veggies, kelp noodles or shredded zucchini!
2 tbsp torn fresh basil
1 tbsp chopped parsley
1 cup whole almonds, soaked overnight or for 8 hours
½ cup pine nuts
2 tbsp lemon juice
1 garlic clove
¼ cup olive oil (or more) for a creamier consistency
- Place all ingredients in food processor and blend until smooth
- Place in a small bowl and refrigerate
- Serve with cucumber slices, zucchini noodles, carrots, whole grain or raw crackers or brown rice pasta/kelp noodles or steamed vegetables
“Go Green” – we’re hearing this more than ever right now. Naturally, some of us think of hippie, tree hugging health nuts, sipping on green concoctions. (Actually, to be fair, with the right ingredients those weird looking green concoctions can actually be quite tasty, but that’s another topic for another day!)
Believe it or not, “going green” isn’t just about being “earthy”, and opting for extreme diet enhancements. Going green is a lifestyle that each person can take part in, simply by making some basic changes. You don’t have to be “extreme” to do something green. Making some alterations to your everyday routine can help you become a more eco-conscious individual and consumer.
If you want to be more green, both for the benefit of the environment and your body, then here are just a few tips:
1. Turn off the water while brushing your teeth, and the lights when you leave a room.
These are a few habits I’ve gotten myself into when it comes to conserving water and energy. While it might seem super easy to look past these rules, it’s also super important to follow them. Always remember that a little bit goes a long, long way.
2. Opt for natural and organic skin care products
As a strong believer in healthy skincare, I avoid the drug store brands, and turn to food grade products that I know are safe on my skin. These products can be found at your local health food store. (Or, you can try the ‘Salad for your Skin Green Cream’ that everyone’s been raving about!)
3. Ditch your Styrofoam and plastic lunch containers for glass
Okay, so it might be heavier than the plastic Ziplocs you’re used to carrying in your lunch box. But if you’re someone that is out and about almost all the time, you want to preserve your packed lunch to the best of your abilities. Storing your food in glass containers will keep your food fresh, and prevent it from leaking. I like the comfort of knowing that my containers are tried, tested, and true.
4. Opt for organic linens and cottons
As a green-conscious consumer, I don’t ignore any aspect of my daily routine. While you may or may not realize, there are tons of chemicals and bleaches on the materials you use everyday. Go green when it comes to the bed you sleep on at night, the clothing you put on in the morning, and the napkins you use at the breakfast table. By opting for 100% organic or bamboo cottons and linens, your mind and body will feel as pure as your values.
5. Go green in the garden
I know it seems like a long shot, but believe it or not, growing your own veggies will save you money, time, and rotten veggies in the refrigerator. Once a year, Young Urban Farmers comes to plant my own personal garden, leaving me with fresh veggies from May until December. Getting your own garden can be done with a box above the ground, or having herb plants in the backyard. Simple, efficient, and delectable!
While I’ve given you five of my personal favorites, it’s up to you to make green alterations that will suit your own lifestyle. Although you may not be able to implement all 5 of these tips, always remember that every small change goes a long way, so start small and build your way up. (Oh, and if you’re still thinking about that green concoction, then here’s the recipe! http://bit.ly/JpRJer
It’s that time of year again when seeing the sun come out from behind the clouds makes me want to be outside. I want to play, and I want to get fit!
The question that’s always asked of me though, especially because I’m active and vegan, is how I have enough energy to get through my days and my workouts? Well, I simply say that I have the perfect solution: plant-based foods. Not only are they filled with the most highly nutritious and bio-available vitamins and minerals, but they taste great too.
Plant based foods provide all of the macronutrients (proteins, carbohydrates, and fats) essential in maintaining optimal energy. Since working out causes physical stress, it creates acidity in the body. In order to regain a state of alkalinity, it’s essential to neutralize the body by consuming a plant-based diet filled with neutralizing plant-based foods.
My top sources of energy foods:
- Hemp Seeds – contains omega 3 fats and provides long sustaining energy. I love to put them on salads, in smoothies and cereal.
- Chia seeds – are loaded with fiber and expand when soaked. Chia makes the most delicious morning porridge. Amazing for before my workouts.
- Kale - is a green leafy powerhouse veggie. It is loaded with magnesium and is alkaline forming. Chopped up in a raw salad or steamed on the side of quinoa, kale completes any plate.
- Sea vegetables – storing a wide range of trace minerals and nutrients, sea vegetables provide natural sodium to the diet. My favourite sea vegetable is arame or nori – they give me mental clarity and focus.
- Tempeh – one of the highest sources of plant protein, is fermented, and is easy to digest. I love marinating tempeh with cider vinegar, lemon juice and coconut oil for a boost to my salads and wraps.
- Coconut water and coconut oil – coconut water replenishes the body with much needed electrolytes. So when I am working out, this is my go to beverage. Coconut oil – is loaded with medium chain fats, so they are a quick source of energy and nourishment before and after activity.
- Quinoa - contains all of the essential amino acids which are crucial building blocks for protein. Protein builds muscle, so it is important to consume protein especially after a workout.
- Goji berries – are a natural source of antioxidants, protein and fiber. They are perfect in a trail mix before a workout or great tossed in a smoothie after a workout.
- Cacao – one of nature’s richest sources of magnesium. Gives me a natural boost of energy. Cacao gives me the perfect excuse to have chocolate for breakfast. Tossed in a smoothie or cereal it adds the perfect crunch and kick!
- Honey – loaded with enzymes, antibacterial and antimicrobial properties honey is soothing and easy to take down. It is a natural source of sugar and calories so it makes a perfect addition to my pre workout snack and it also gives me that extra boost of energy.
These are the foods that I reach to when I want to get moving, and I highly suggest them to anyone who hasn’t tried them yet. I know my body’s going to use them well and efficiently, and give me that boost of energy without causing me to crash and burn out. They are sustaining, nourishing, and versatile enough that I can consume them daily in multiple ways without ever getting bored of them.
To learn more ways to fuel your workouts, join us for our Fit and Fabulous cooking class on May 21st where we will be making homemade energy bars, happy hemp loaves and liquid nutrition smoothies that will help take your body and fitness goals to the next level!
When your mum used to say to you “Eat all your veggies!” it was for a good reason. Vegetables are a must that should be included your diet to keep you feeling healthy and fabulous. Not only are vegetables rich in fiber, minerals and vitamins, but for those wanting to look as good as they feel, vegetables are low in calories, excellent energy sources, and help maintain a healthy weight.
That’s why it pains me when I often hear that people throw out the stems, tops and skins of their fruits and veggies. You may not realize it, but they usually carry more nutrients than the fruit or vegetable themselves. If you’re going out of your way already to buy beautiful, fresh, or even local and organic produce, then why waste the most nutritious parts? Unless you are composting – you’re getting rid of essential nutrients that could be benefiting you.
Most stems, skins, and even leafy tops to fruits and veggies are loaded with fiber and nutrients. Since the stem is the component that’s rooted in the soil, it contains more substantial vitamins and nutrients. For vegetables such as kale, collards, parsley and swiss chard – don’t get rid of those precious stems!
Then there’s the tops. This is for vegetables like beets, carrots, or any other vegetable that sprouts a leaf or anything green. This is indicating that the vegetable is full of vibrancy and nutrients, so don’t just cut them off and toss them into the garbage. They’re very useful and can be a great contribution to your diet.
The skin of most fruits and vegetables such as apples, oranges, potatoes, squashes and even kiwi, contain antioxidants, fiber and other health promoting properties.
What can you do with your leftover stems, tops, and skins?
Depending on the type of fruit or vegetable – whether it’s a leafy green or root veggie – there are different uses for them.
Uses and benefits for your stems, tops, and skins
- Stems make a great the base to a stir-fry. Add in broccoli and swiss chard stems at the beginning along with your onions and celery. That way they can soften and absorb lots of flavour.
- Stems make are great for the base for a soup stock (collard stems, kale stems, parsley stems). Let them infuse in your water for an hour or so and then remove. They will leach all of their nutrients into your soup stock.
- The skins from citrus fruits contain bioflavonoids, which are amazing antioxidants. Use the zest of an orange into a cookie, muffin or yogurt.
- Put the stems and skins of any fruit and vegetable through your juicer. From collards, kale, broccoli and chard to carrots, beets and apples.
- Bake your potatoes and squash with the skins on. Potatoes skins have potassium, iron, and vitamin C.
- Use the tops of beets and stems of swiss chard to make a wonderful and colourful side dish. Beetroot tops are loaded with calcium, magnesium and iron.
Garlicky Green Stem Sautee
3 cloves of garlic
2 large bunches of whole beet root tops and swiss chard
1-2 tbsp extra virgin olive oil
How you make it!
- Fold green leaves in half lengthwise and cut away the leaf from the inner ribs or stem.
- Chop up the stems into small pieces and set aside.
- Pile about 5-6 leaves on top of one another, and roll into a tight roll
- Starting at the top and cutting across the leaves, slice the leaves into needle thin strips.
- In a large skillet, heat the oil over medium heat.
- Add the garlic and sauté for a few seconds.
- Add the stems, season with salt and pepper and sauté for 5 minutes or until soft.
- Add in the green leaves and cook until they are bright green, and are just short of their wilting point.
Spring is finally here! With the trees and flowers inspiring a fresh, new change of environment, you may be considering giving your body a fresh, new change as well. Cleansing your body is one of the great natural “makeovers” you can do to feel good both inside and out. Approaching a cleanse in a healthy way can help you reestablish a baseline and allow your cells and organs to function at their optimum potential. Cleansing also allows you introduce “healthy”, organic and fresh foods in your diet – giving your digestive system a break and purifying your blood.
Contrary to mainstream belief, cleansing isn’t about depriving your body of food. Instead, it’s a chance to re-train your tongue to acquire the delicious taste for whole foods in their natural state. It’s safe to do a one or two-day juice fast (if you feel up to it) but it’s not necessary. Focus more on eating fresh whole foods as the basis of all your meals. Eating more salads, drinking more smoothies and drinking lots of fresh water throughout the day will leave you feeling pure and energized. At the very least start your day with a glass of warm water with lemon juice to get the process going – this is the easiest and best thing you can do to start your cleanse.
Why Should You Cleanse?
- To help the body as it neutralizes and eliminates toxins though the major organs such as our colon, liver, kidney, lungs, lymph and skin – our bodies do it everyday! But if our self-cleansing system is overloaded by our unhealthy lifestyles and exposure to environmental toxins, it becomes difficult to do it’s own.
- There are many factors that contribute to toxicity in the body – (processed, packaged foods, the environment/pollution/ chemicals in the home –shampoo, makeup, kitchen and bathroom cleaners, detergent etc…). If you give your body a little break from these “toxins”, I can attest to the feeling of feeling much better than not cleansing.
- We have limited control over the environment that we are exposed to – however, we have total control over the food we eat and the products we use on our body and in our homes. So make new, fresh, and healthy choices with what you’re eating!
- We are over chemicalized, through our diet (animal protein, saturated fat, caffeine, alcohol and sugar) and through the environment. Even if your diet is good, a cleanse can restore your immune system and protect against environmental toxins that pave the way for disease bearing bacteria, viruses and parasites.
What you can do (for maximum results):
- Eliminate: bleached and refined flours
Choose: whole grains or gluten free grains
- Eliminate: Refined sugars (high fructose corn syrup)
Choose: natural sweeteners like honey or maple syrup
- Eliminate: Table salt
Choose sea salt instead
- Eliminate: Trans fats and refined oils (processed corn, canola, sunflower)
Choose: olive oil, flax oil, hemp oil and coconut oil
- Eliminate or Reduce: Meats treated with hormones or antibiotics, farmed fish
Choose: organic and wild varieties and keep to a minimum
- Eliminate: Foods sprayed with pesticides and herbicides
Choose: local and organic varieties
- Eliminate: Conventional Dairy products
Choose: organic varieties, goats and sheep’s milk or eliminate and use alternatives like hemp, rice and almond milk
- Avoid: Genetically modified foods and oils (make sure it is labeled, such as “non- GMO”)
- Avoid: Additives and preservatives (nitrates, sulfites, flavorings and colourings) Read your food labels!
- Avoid: Fast foods, fried foods
- Avoid: Sodas, juices with added sugar
- Avoid: Coffee, cigarettes and alcohol
The bottom line is to eat whole foods, fresh foods, lots of green leafy vegetables, salads, smoothies, whole and sprouted grains, nuts seeds and other healthy oils. These foods should make up the bulk of your diet. Fill in the gaps with herbal tea, fresh lemon water and you’re on your way to superior health!
To find out more about how to transition your diet and learn how to eat whole foods join my Raw Rejuvenation Retreat in Collingwood Ontario this May 2012. There are a few spots left for some lucky participants and early bird rates are currently available! You can also see me on my last Rejuvenation retreat to get a taste.
Kale Slaw Salad
What’s in it:
1 bunch if kale (any variety), chopped into bite size piece with rib removed
1 head red cabbage, shredded2 carrots, shredded
1 beet shredded
2 tbsp hemp seeds
½ cup olive oil or hemp oil
¼ cup apple cider vinegar
1 lemon, juiced
2-4 tablespoons raw unpasteurized honey
1 tsp sea salt
How It’s Made
1. Shred the cabbage, carrots, beets and fennel in a food processor with shredding blade or
use a mandolin or hand slice into thin strips.
2. In a mixing bowl, toss in all the raw vegetable ingredients (except the hemp seeds).
3. In a separate bowl mix together the vinaigrette.
4. Combine vinaigrette with raw veggies and toss together until the cabbage and kale are
5. Allow salad to marinate in fridge for a few minutes – or up to an hour, mixing in the hemp
seeds just before serving.
Marni’s Delicious Knowledge:
Full of colour, texture and flavour – this is a highly nutritious salad, especially when it is topped with
mung bean sprouts! PS… the longer it marinates the better it tastes!
You can get more delicious knowledge by checking out Marni’s Cleansing with Superfoods e-book, available here: http://www.marniwasserman.com/ebooks/
Originally posted on Chatelaine
When I tell people that I am vegetarian, their response is often “Oh, you must eat a lot of salads.” The answer is yes, while it’s not all I eat, I do eat a lot of salads.
But I’m okay with this, because I love salads. This is because I make them fun, flavourful, and interesting – not just a bowl of pale lettuce with a wedge of tomato. I make each salad enticing and unique enough that no two are ever the same.
There are many different salad combinations you can put together to do just the same. Try your best to eat at least one salad a day because they are raw, fresh, cleansing and can be filling enough to enjoy as a meal by itself or complement another meal.
2. Texture: Add something else for texture – almonds, pumpkin seeds, sunflower seeds, walnuts, cashews, hemp seeds, sun-sprouts, apples, jicama, or raw crackers all work.
3. Colour: Add colour with carrots, cucumber, beets, mango, squash, goji berries, sea vegetables, or fresh herbs.
4. Protein: Bulk it up with sliced avocado, sprouted beans, chopped nuts, or sprouted grains like quinoa or millet, wild rice, or marinated tempeh.
Remember to add a delicious homemade dressing like the one in the recipe below.
Simple homemade salad dressing
½ cup organic hemp oil or olive oil
¼ cup apple cider vinegar
1 tbsp raw tahini or Dijon mustard
1 tbsp maple syrup or pure honey
1 tsp lemon juice
Pinch of Himalayan rock salt
Put all the ingredients in a jar, screw on the lid and shake to emulsify. Store any leftovers in the fridge.
Tip: Salad greens are especially delicious when you can pull them all right from your own garden! Even if you don’t have a garden, you can set up little pots around your home and have fresh salads all year round. Otherwise, you can buy fresh greens from a farmer’s market and your local health-food stores.
You can get more delicious knowledge by checking out Marni’s Veggin’ Comfortably e-book, available here: http://www.marniwasserman.com/ebooks/