Caryn’s Top 10 Nutrition Disasters

1. Drink like frappuccinos, iced cappuccinos, cold hot
   chocolate, anything with slushy ice
2. Breakfast cereal with cartoons
3. Hot white squishy bread
4. Chocolate spread for bread
5. 12 ounce steaks
6. Cereal bars
7. Caesar salads
8. Pop
9. Juice
10. Poutine

Kale Mango Green Smoothie

Two of the newest fads in the food world is kale and green smoothies. Unlike many other food fads, these are ones I can get behind. I want to share with all of you a recipe I learned earlier this year for a Kale (Or Spinach) Green Smoothie.

Kale is a great dark green vegetable that provides vitamin A and K. The high fibre content in kale gives it a really interesting texture that I liken to collard greens. What I love most about kale salads is that unlike lettuce or other salad mixes, the dressing won’t wilt it down in just a couple of hours. It stays vibrantly crisp even after cooking it down in soups.

I had this smoothie while I was doing my Stage at Royal Victoria College – a McGill residence. They make this smoothie in their dining hall. I immediately told my supervisor, family and friends that I had just drank the best smoothie I’d ever had in my life. A couple of months later, I taught a basic nutrition class at two elementary schools and the kids loved it! They said “ew” and “gross” as they watched me pour all the kale into the blender but soon after, they oo-ed and ah-ed and proceeded to ask me for the recipe to give to mom and dad at home to make for them. I was really pleased with the outcome.

I love kale and spinach. However, I realize that not everyone does. BUT I can assure you that this smoothie may likely change you and your children’s minds about these dark and nutritious vegetables.

So follow this recipe and have a taste. It’s the closest I’ve gotten to the smoothie I had at RVC.

Kale Mango Soy Smoothie (it’s Vegan!)

Makes 4-5 cups

• 2 cup vanilla soy milk
• 1 cup no-added sugar orange juice or apple juice (or even just regular milk or water!)
• 1 banana
• 1.5 – 2 cups of kale (or spinach!!) – or more
• 1 cup of frozen mangos

Directions

Add it all into the blender – I usually go with the exact order I listed (liquids first!). The recipe is approximate, and feel free to have fun with it. Add a lot of kale and spinach! If you like your smoothie thicker – add more frozen mango.

The secret is, the vanilla soy milk. It adds a nutty and sweet flavour to the smoothie that milk or regular soy milk just doesn’t. Try it with other smoothies too! This is great for those who are lactose-intolerant or have dairy allergies.

As the weather in Montreal is getting nicer, try this and let it become a summer staple.

D the Intern

Faux Chocolate Chip Blondies

I am tired of baking with sugar sugar sugar and white flour which is like sugar.  I found a dessert recipe with chickpeas and peanut butter and I modified it and made it for the family.  They were so-so about it but I think it is because of the peanut butter taste. Kids these days just don’t like good ol’ PB. It’s actually kind of sad.

Chick peas are a protein-carbohydrate food and they add the perfect moisture to these faux blondies. You can reduce or omit the chocolate chips altogether for a healthier version.

Nothing like home baked goodness instead of boxed processed junk. (D the Intern made these to bring to work and they were happily devoured!)

Faux and Flourless 

Chocolate Chip Blondies

1 cup smooth natural peanut butter
1/4 cup honey
2 eggs
1/4 tsp salt
1/2 tsp baking soda
1 can of chick peas (drained and rinsed)
1 tsp vanilla
3/4 cup chocolate chips

Pre heat oven to 350 degrees.

Place all ingredients except chocolate chips into a food processor and blend until very smooth.

Put in chocolate chips and pulse a few times until mixed in.

Pour batter into an 8”x8” greased pan.

Bake for 30 minutes. 

Note: The blondies in these photos were marbled by melting the chocolate chips in a double boiler first and later stirred in. This proved more difficult than expected because the chickpea mixture is very thick. The melted chocolate didn’t marble that nicely. Either way, it ended up being delicious!

Try it and let us know how it turns out and if you liked it!

 

Food tips for students that help your health- and your wallet by guest blogger Emily Bell

 I’ve just started my seventh year of post-secondary education. I’ve been doing this “student” thing for a decent amount of time now, and am looking forward to (finally) entering the workforce within the next year. That being said, I’ve learned quite a bit in the past six years- and not just in school. As a result of becoming independent and assuming life’s responsibilities, I’ve learned some ways to take control of feeding myself healthily, affordably and efficiently.

Life as a student presents many challenges to eating: time to cook becomes an issue when we become buried in our books, the food we want to eat can seem expensive when it’s you doing the groceries instead of mom and dad, and there are always ample opportunities to indulge on unhealthy, unnecessary extra calories (think of that after-bar-poutine or that study group pizza).

 Here are some of my ideas to deal with the above challenges:

• On a less busy day, make a big pot of homemade soup or chili. Once finished, separate it into plastic containers and put them in the freezer. Come midterm season, let the container thaw in the fridge overnight or in the microwave, and have a ready-to-eat meal in no time! You can also cook the equivalent of a few meals on a Sunday night to store in the fridge for some no-prep dinners in the coming week.
• Plan meals before grocery shopping and think of several different dishes that could use overlapping ingredients. For example, it’s hard to use an entire head of spinach (I opt for the head rather than bagged because its less expensive). To get your moneys worth and prevent waste, find recipes for a main course spinach salad, serve it as a side dish, and add it to soups, omelets, pasta and sandwiches. Getting creative with ingredients makes it possible to use them up and avoid getting sick of them.
• Buying meat less often also saves money. Try incorporating other inexpensive sources of protein such as beans, lentils, tofu and canned tuna into your diet. This is also an environmentally friendly decision since growing and transporting livestock consumes more energy than produce.
• Find out the places on campus to get affordable or even free food and ask your grocery store if they have any student discounts. My campus offers a free vegetarian lunch every Thursday, provided the students bring their own dishes to keep the event environmentally friendly. Friends of mine who have been studying in the cafeteria around closing hours have been offered that day’s leftovers. The grocery store near my house offers students a 10% discount at the beginning of the week as well as free delivery. Finding good food deals may be easier than you think!
• A good way to avoid that heavy late night snack or a spontaneous trip to the corner store for chips and chocolate is to keep tasty yet healthy options on hand. Low-fat low-sodium microwave popcorn satisfies my salty cravings (and provides a generous amount of fiber). Pop-in-your-mouth fruits like grapes or berries please my sweet palate- they’re sort of like nature’s candies anyways!
• If you’re absolutely craving that pizza, I suggest making your own. Buy a premade multigrain crust or use a whole-wheat pita, add some tomato sauce or pesto, load it with a ton of fresh veggies, and top with some cheese. This is a yummy way to incorporate one or two servings of vegetables, it can last for a few meals, it is healthier than frozen or fast food pizza, and it still manages to hit the spot. 

These tips are simple and easy, but that’s what I think works about them- they are doable! So start today and try one out!

Finally, a perfect salad cuite.

The mysterious Sephardic salade cuite has been reproduced in my kitchen today! I had almost given up on this savoury tomato and pepper salad but I thought I would give it one more chance.

I am very happy that I did. It turned out perfectly and the secret ingredient is patience.

I am posting the recipe here before I forget what I did. I wonder what the Jittery Cook and Norene have to say about this salad.

Caryn’s Salad Cuite Ashkenaz Style

• 1 can of diced tomatoes
• 2 TBSP sugar
• 2 red peppers whole
• 2 green peppers whole
• 3 large garlic cloves minced
• salt and pepper to taste
• 1 TBSP Paprika
• 1/4 cup canola or olive oil

Cook the peppers in the oven or on the BBQ (I used the BBQ because my oven was busy with Apple Cake, Broccoli and Lukshen Kugels) until they are totally black. Let them cool and then peel off the blackened skins. Remove all seeds. Chop them up and set aside.

Heat a TBSP of canola oil and toss in the garlic. Cook for about a minute. Dump the tomatoes in and bring to a boil. Add the sugar.

Toss in the peppers and the rest of the oil into the pot. Now is a good time for the paprika, salt and pepper. Get a good boil going and then turn the heat down, to just below the medium setting.

Here is where the patience comes in. You have to stir the mixture so it doesn’t burn. Do this every 5 minutes or so while the recipe reduces. It took about 2 hours to get to the right consistency.

Let the recipe cool down and then transfer it to a container and store in the fridge. Serve cold.

If you like it spicy add some tabasco sauce or hot pepper flakes along with the other spices.