A Guide to Feeding our Future

Apple Brown Betty

By: Susan Kingston, RHN – Montreal QC

Here’s a wonderful Thanksgiving dessert that’s also gluten-, grain-, dairy-, and guilt-free! Yummmmm!

apple brown betty

Ingredients:

Filling

  • 6-7 apples (or pears), peeled, cored, sliced
  • 3 TBSP honey or maple syrup
  • 1 tsp cinnamon

Topping

  • 1/3 cup pecans
  • 1 cup almond meal (ground raw almonds)
  • 1 TBSP ground flax
  • 3 TBSP honey or maple syrup
  • 1 TBSP coconut oil or butter
  • 1 tsp cinnamon
  • 1/2 tsp vanilla extract
  • Pinch of Himalayan Salt
  • Juice of 1/2 lemon

Directions:

  1. Preheat oven to 350 degrees
  2. Peel, core, and slice apples
  3. In a bowl combine sliced apples, cinnamon, and honey; mix well.
  4. Place pecans in a nut grinder or food processor and grind fine (will be 1/3 cup after ground).
  5. In a bowl combine all topping ingredients and mix with a fork until crumbly
  6. Grease a 9×13 inch baking dish with butter or coconut oil, layer apples evenly in dish, pour crumble mixture evenly over fruit mix, and pour lemon juice overtop
  7. Bake until top is golden brown and fruit is hot and bubbly, 40-50 minutes

By: Susan Kingston, RHN – Montreal, QC

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I would like to share a delicious Scallop recipe for all of you seafood lovers out there. Packed with healthy fats for the brain and iodine for the thyroid, it’s a winner! Add it to a huge Caesar salad and some cocktail shrimp, and you will be pleasantly fulfilled –Enjoy!

Yields:  2 small servings

Ingredients:

  • 1 pound scallops
  • 3 TBSP coconut oil (or butter, if dairy-tolerant)
  • 1/4 cup  coconut milk (or 10% cream, if dairy-tolerant)
  • Small handful fresh basil
  • Small handful of fresh chives
  • Six sun-dried tomatoes
  • cracked pepper to taste
  • a sprinkle of salt
  • 1 TBSP chickpea flour

Directions:

  1. Melt butter in a saucepan over medium heat.
  2. Combine all ingredients except scallops in the saucepan, and simmer for 3-4 minutes.
  3. Add scallops and simmer 2 minutes each side.
  4. Add 1 tbsp chickpea flour and stir in with a fork until all lumps are gone.
  5. Continue to cook gently for a minute or two, stirring, to thicken.
  6. Serve

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

lentils

President’s Choice Organic Lentils are a most versatile and healthy choice to have in your cupboard. I love that I can find this organic product in my local Atlantic Superstore (Loblaw’s – in other areas of Canada). The only drawback to these is if you are wheat intolerant, they are manufactured in a large plant and so the disclaimer has to be that they may contain ‘traces’ of wheat. At least the company is honourable enough to mention this possibility. No legumes cook quicker than lentils, taking only 15-20 minutes. The red lentils are wonderful in soups. the whole (not split) green lentil is great for many dishes as filler. I use green lentils mixed in with rice, added to stews, meatloaf, etc. 100grams of lentils will give you 26grams of fibre! I  also will use the whole lentils for sprouting on my window ledge. These become a live, organic, green food that you can produce long before your outdoor garden begins to give you rewards!

By: Alison Bigg, Chef – Victoria, BC

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Cheese sauce was the first culinary technique my mother taught me. It was my ‘job’ in the kitchen. It made me feel important and a part of the team. I eventually experimented with it by making it with blue cheese and adding Dijon for spark. This same sauce is also yummy on broccoli and in potato soup.

Ingredients:

  • 2 TBSP nutritional yeast
  • 2 TBSP chickpea flour
  • 2 TBSP butter or olive oil
  • 1 TBSP dijon mustard
  • 2 minced cloves garlic
  • 2 fresh bay leaves
  • 3 cups milk or almond milk
  • 2 cups grated cheese *
  • penne pasta (ancient grains or your favorite gf version)
  • One head cauliflower
  • Salt and pepper

*for a vegan version, sub out the cheese for 2 extra TBSP of nutritional yeast and 2 TBSP of tahini paste.

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Directions:

  1. Get a big pot of salted water boiling.
  2. Heat a deep, wide saucepan to medium high. Heat yeast and flour in dry pan until you can smell it is toasted. Add butter or olive oil, bay leaf, garlic and Dijon. Whisk until smooth.
  3. Add milk slowly, whisking constantly until smooth. Get hot but not boiling, it will thicken by now.
  4. Add the grated cheese. Let your child be creative and add any combination of cheeses they might like. (cheddar, goat cheese, cream cheese, blue cheese, are all good choices)
  5. Meanwhile let your child chop the cauliflower into florettes. Show them first, then let them use a sharp but small knife — trust that they can do it! Blanche the cauliflower in the boiling water for about 5 minutes, don’t overcook. Pull the veg out of the water into a colander and put in the noodles.
  6. Once noodles are cooked, strain and add to sauce along with cauliflower. Let your child season with salt and pepper by tasting it first. Sprinkle with freshly chopped chives. Serve with grated parmesan if desired.

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By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

Super Lemon, Moist Cake!

Super Lemon, Moist Cake!

Here is a super easy way to entertain … everyone loves Lemon! This is a moist, delicious cake that is GLUTEN FREE. I will say, that there is a bit of dairy protein added to it. If you are lactose intolerant, this might not be an issue, however, if you are allergic to casein or whey, best stay away.

Most families who are newly dealing with gluten intolerance are not ready to tackle dairy too. They need to know that there are easy products that can replace what they already know as ‘food staples’, like cake mixes. Most of my cakes are made from scratch – but that is not the reality for all people. This is a compromise food. Most yellow cakes are full of synthetics, gluten and toxic colourings; this mix would certainly be a healthier option! I like to add extra lemon juice to the mix and one can easily substitute lactose free milk or coconut milk in the batter.

For frosting? I use real lemon juice mixed with icing sugar. I grind my icing sugar in a vitamix using organic raw cane sugar – which takes only about 30 seconds! Add a splash of vanilla and orange extracts, some rind and some of this “True Lemon” and you have real zing! I add some of the real lemon to the cake mix too … In my house, we like it good and tart. In this way, we are educating people to ‘mix things up’ a little and improvise … and eventually they will be thinking “outside the box” entirely!

By: Suzanne Brett, RHN – Victoria, BC

Hi everyone!  My sweet babe is due in a couple weeks, so this is the last month of posts for me until I have a baby with a somewhat regular sleeping schedule.  So read up and take this time to review last years posts too!  Don’t forget to comment and share!

We finally had a tad of rain…or shall I say a massive thunder storm, here in Victoria last week.  Lightning hit just down the street from us! WHOA!  It was fun!  Out of that lovely storm, came bright juicy blackberries!  Thank you rain, just what we needed after a drought.

blackberries for the month of August

As we know, many berries are known for being high in antioxidants. Antioxidant-rich foods are foods that are proven to reduce free-radical damage to our cells.  These free-radicals can be disease (especially cancer) causing. Did you know, that blackberries are one of the highest in antioxidants and most available to us? Most places in Canada are flourishing with this invasive delicious bush. Don’t just walk by…make sure you carry a jar or a basket on your walks, just in case you run into some trail-side or road-side berries.

Blackberries, like many other berries are rich in nutrients and not so much in calories.  So, munch away! The high amounts of vitamins and minerals like A, C, K, manganese, folate, magnesium and potassium make these berries particularly helpful in supporting our bones, tissues and mucous membranes, as well as the G.I. tract and the immune system, and our production of collagen production, iron and enzymes.

Not enough reason to eat them?…How about for lowering your cholesterol levels?  Blood sugar control? Or for brain power?

Blackberries are an amazing brain, hormone and heart food whose flavanoids and high fiber help to increase blood flow to the heart and brain; therefore decreasing harmful inflammation that can lead to high cholesterol, memory loss and learning difficulty.  Like many other berries, they are also known for decreasing insulin spikes and drops, helping balance blood sugar levels.

So, find a friend or take the family and go pick some local blackberries! If you end up with so many that you can’t just snack on them, try my tasty popsicle recipe:

Blackberry Fig Popsicles

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So, I’ve been planning on making popsicles for when I’m in labor.  Today, I finally had my chance. I made blackberry fig popsicles.  I added lemon and used maple syrup as the sweetener so that I’d have a few extra electrolytes to increase my endurance. The same thing could be done for anyone who’s been working, playing or training hard, especially in the sun.

Feel free to use just blackberries and forget the figs, or use any other berry/fruit as well.

Ingredients:

  • 1 1/2 cups fresh blackberries
  • 4 peeled fresh figs
  • 1/2 cup water
  • 1/2 cup sweetener (maple syrup, honey, agave… your choice!)
  • 1/4 cup fresh lemon juice (or less if you prefer them less tart)

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Directions:

  1. Heat water, sweetener and lemon juice in a small sauce pan over medium heat until slightly syrupy. Approx 15 mins.
  2. Purée the blackberries and figs in your blender.
  3. Strain the purée through a fine-mesh sieve. Press down with a spoon to push the juice through.  You should be left with aprox. 2 cups of purée.  Discard the seeds.
  4. Stir the lemon syrup into the purée.
  5. Spoon or pour the purée into your popscicle molds.
  6. I used these awesome silicone push pops (Figured they were less messy for holding during contractions 😉 )
  7. If you decide to use wooden popscicle sticks, make sure you have a place in your freezer where they can stand straight, so the sticks stay in place.  Or freeze them half way (about 30 mins) and then insert the sticks to continue freezing.

By: Susan Kingston, RHN – Montreal, QC

A quick and easy pancake recipe, free of allergens – and yummy too!

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Prep time: 5 minutes

Cook time: 5 minutes

Yields: 4 medium-sized pancakes

Ingredients:

  • 1/2 cup chickpea flour
  • 1 egg or 2 egg yolks
  • 1/3 cup water
  • 1/3 banana, mashed
  • 1/4 tsp baking soda
  • Pinch of salt
  • Butter, ghee or coconut oil for greasing

 Directions:

  1. Whisk together the flour, water, egg, banana, baking soda, and salt until all the clumps are gone from the batter.
  2. Heat a pan or skillet over a burner set to medium with some butter, ghee or coconut oil.
  3. Scoop about 1/4 C of the batter into the pan to make one pancake–fit as many in as you can as they spread
  4. Cook until the edges firm up and bubbles come through the batter. Flip and cook for another 15-20 seconds until the other side has set. Repeat until all the batter is used up.