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Quinoa and Veggies with a ‘Cheesy’ Sauce

January 25, 2012

Fuel-Me-Up!

I was inspired to make this yummy mix of veggies, sauce and high-powered quinoa as I was surfing the ‘net’ for no-oil salad dressings; one thing led to another and on this website I found a delicious no dairy, no tofu, no nuts recipe for a sauce that claimed to be cheesy; yum. The sauce was added to mix of quinoa and one or two veggies and baked in the oven, I tried it, and didn’t love the baking part, it kind of dried the sauce and quinoa out. So….

Here is my rendition of the one that inspired me- top individual servings with the sauce, change the sauce up a bit, add more veggies and don’t bake. While the quinoa is cooking you can chop, steam and make the sauce, dinner is ready in 30 minutes or less. This is perfect powered comfort food and great to refuel after a hard run or Elation Yoga class!

 Quinoa and Veggies with a Cheesy Sauce

Ingredients

• 2 cups vegetable broth
• 1 cup quinoa
• 2 cups sweet potato, butternut squash, or small delicata squash, cut into small pieces (take seeds out of squash, peel the butternut squash but you don’t have to peel the delicate squash)
• 2 big handfuls baby spinach, torn into smaller pieces
• ½ cup sun dried tomatoes, cut into strips. Add more if you love sun-dried tomatoes
• ½ cup or more black olives, sliced (omit if you don’t like olives)
• 1 cup parsley, finely chopped
• 1 red pepper, seeded and diced
• 1 medium carrot, shredded

Sauce:

• 1 orange pepper, cut into pieces
• 1/3 cup tahini
• 1/3 cup nutritional yeast
• juice of 1 big lemon
• 1 tsp garlic salt or 1 clove garlic
• 1 tbsp apple cidre vinegar
• ¼ cup water
• ½ tsp turmeric
• salt and pepper to taste

Directions

1. Bring 2 cups vegetable stock or water to a boil and add the quinoa, reduce to simmer, cover and cook for 18 minutes. Remove from heat
2. Meanwhile steam the squash or sweet potato until just tender, remove from heat and let cool slightly
3. Make sauce by blending all ingredients in a blender until smooth, depending on the strength of your blender you may have to add a bit of water
4. In a large bowl combine quinoa, steamed squash, and remaining ingredients, stir to combine. Taste and add salt and pepper to your liking
5. Serve the quinoa and top with sauce
6. Makes about 4 serving, depends how hungry you are.

Fastest Soup Ever

January 13, 2012

Tonight, as the snow and wind are swirling outside, I’m craving something warm and nourishing, trouble is I’m tired and don’t feel much like cooking, and the fridge is looking a little bare! Luckily I live around the corner from Natural Food Pantry in Westboro, a fully stocked whole foods paradise, and in no time I was home with a few key ingredients for a simple soup.

This is my quickest soup yet – 10 minutes start to finish; it’s tasty, and of course full of nutrients, you guessed it, one of them is kale.

The kale is included in a product from Cookin Greens called Athlete’s Mix (a frozen mix of kale, spinach, chard, red pepper and white beans), and the ravioli is from Rising Moon Organics, I used the Spinach Florentine filled with a soy ricotta. Both products are frozen so are great staples to have on hand. The broth of the soup is both vegetable soup stock and miso paste, together the add a depth of flavour and loads of extra nutrients. I used Cold Mountain brand Mellow White Miso.

Kale and Ravioli Soup with Sweet Potato and Miso

• In a large soup pot bring 3 cups of organic vegetable soup broth to a boil, (Pacific Naturals is a great brand, I didn’t have any homemade)
• Add 1 package frozen Rising Moon  Spinach Florentine Ravioli
• 1/2 package Cookin’ Greens Athletes Mix
• 1 small organic sweet potato, peeled and diced small
• 1/2 onion diced small – a leftover lingering in the fridge
• 1 jalapeno pepper diced small (no seeds) – another lingering leftover
• Reduce heat and simmer for 8 minutes, remove from heat
• Stir in 1-2 tbsp balsamic vinegar, and 4 tbsp light colour miso paste. The miso gives the soup some depth of flavour so don’t leave it out
• Serve topped with whole grain organic croutons

Curl up in front of the fireplace and enjoy.

 

Chocolate Power Snacks on CTV!

October 19, 2011

Here are two amazing recipes that I will be whipping up on CTV Morning Live, Thursday Oct 20, 9:25AM and 9:30AM. You can check out the video here - fun and easy!

These chocolate power snacks are dairy-free and free of processed fats and sugar making them heart healthy, and to keep muscles strong and your brain focused, I’ve loaded them with protein and good fats from almonds and hemp seeds! They also use raw cacao powder and cacao beans, which contain anti-oxidants to fight off disease and raw cacao is sugar-free natural source of chocolate which will keep your motor running, be careful not to overindulge remember chocolate contains caffeine!

Both the cookies and chocolate shake can be whipped up in under 5 minutes. Enjoy      

Shake Tips: using a frozen banana and using almond, rice or soy milk will make the shake nice and creamy. Using water and a fresh banana makes it more like chocolate ‘milk’.  Make sure to blend well to get a smooth texture.

This is just a sampling of the yummy food that Deb Gleason of Wellness Warrior Coaching and I will be making at Credible Edibles, Oct 27 at our Eating for Energy cooking class. Hope to see you there!

Chocolate Almond Smoothie

• 1 banana, fresh or frozen
• 1-2 soft dates (soak for a few minutes if they are hard)
• 1 ½ – 2 cups cold water
• 2 tbsp raw almond butter
• 2 tbsp hemp seeds
• 1 tbsp raw cacao powder

Blend and enjoy, makes 1-2 servings

Almond-Cranberry Cacao Chip Cookies
adapted from Annie’s Raw Food Desserts

• 1/2 cup almond butter
• 3 tbsp agave syrup
• 2 tbsp vanilla
• ¼ tsp sea salt
• 1 ½ cups almond meal (ground almonds)
• ¼ cup organic dried cranberries, chopped up into small pieces
• ¼ cup cacao nibs

1.  Stir together all ingredients in a mixing bowl. Roll into small balls and place on a serving tray. Use a fork to press balls into a flattened cookie, so they look like peanut butter cookies. Serve right away or freeze for an hour or so
2. Will keep for a few weeks in the fridge or freezer; thaw for 5 minutes before eating

Guest Post by Deb Gleason – Thanksgiving and Cleansing

October 6, 2011

Deb Gleason leads the Elation 12-Day Cleanse with Donna Davis and she is co-founder of Wellness Warrior Coaching, creating programs that help people transition to a whole foods, plant-based diet so they can easily achieve their health and fitness goals.

Our 12 day cleanse is wrapping up and I want to take a second to congratulate everyone who participated this time. It has been an absolute pleasure for me to assist in coaching you on your journey to better health. For some this was their second or third cleanse and a really good way to get back on track. For others it was the first time you gave your body a chance to let go of what was not serving you. From the feedback I have received whether it was your first or third cleanse everyone is feeling great.

Our world has changed dramatically since the rise of fast and processed foods and we are now starting to pay the price. I think initially we thought these food choices were making life easier but we are starting to wake up to the idea that instead they have made life more difficult. Chronic diseases like Diabetes and Heart Disease are on the rise and obesity, especially in children has become an epidemic. Scientists who study these changes say it is not that people are suddenly lazier, it is that the food they are consuming is so void of nutrients they don’t get the signals from the body to stop eating. We are an overfed and undernourished society.

During the cleanse we focused on consuming only highly nourishing foods that left our bodies feeling satisfied. We focused on eating whole, plant-based foods for 12 days. We eliminated meat, eggs, dairy, gluten and processed sugar, all of the things that the body has a really hard time digesting. Doing this really gives the body a chance to stop wasting valuable energy on digestion and instead use that energy to let go of toxins and heal.

Cleanses not only help the body eliminate toxins, they also help to increase awareness and establish new habits. We can get quite comfortable with habits that don’t serve us and they become part of our routine. I truly believe that life begins at the end of your comfort zone and there is not doubt that cleansing takes you out of your comfort zone.

For those of you that cleansed, keep up the good work. For those that did not join us this time incorporating one positive change at a time can do wonders for you energy and health. Moving toward a whole foods, plant-based diet is the biggest gift you can do for you body. I like to say that it is process and not an event and adding in the good foods and lots of them often makes dropping the bad ones painless. Here are a few tips and places to start.

1. Drink more water. We are made of mostly water, water nourishes our cells and helps to remove toxins. Try to drink at least 2 glasses of water every morning before you have anything else and watch the changes happen quickly.

2. Eat your greens. Challenge yourself to get green leafy vegetables into your diet every single day. They have tremendous health benefits and will have you running faster, looking younger and sleeping better. Try adding a handful of kale to your smoothie, add baby spinach leaves to your soups and stews just before they are finished cooking, eat a big salad every day.

3. Cut back on dairy products. Dairy is high in animal protein and saturated fat, both of which cause tremendous problems in the human body. Too much animal protein puts our body into an acidic state and to buffer that acid the body pulls calcium from the bones. We work hard to fill the bones with calcium, we need to be just as diligent at leaving it there. Saturated fat leads to heart disease and strokes which are the second leading cause of death in Canada. Dairy also clogs up the digestive tract which is never a good thing. We have little finger like nutrient receptors in the small intestine. Their job is to grab nutrients from the food we’ve consumed as it passes by. Dairy products actually coat those little fingers and make if very difficult for the body to absorb nutrients. You are what you eat but more accurately, you are what you absorb and constantly clogging up your absorption avenues leads to big problems. Give your bones, digestive system and heart a break and choose plant-based alternatives.

When it comes to dropping dairy, eliminating cheese is the hardest one to swallow for most people. Cheese is easy, tasty and somewhat addictive. It is easier today than it ever has been to ditch the cheese and reach for alternatives. If you want a really nice replacement for cow’s cheese, try Daiya cheese, it is a new tapioca based vegan cheese that melts, stretches and tastes great. I would lead not you astray on this one, I have tried some of the worst vegan cheeses out there and this product is heavenly. Try it on pizza, pasta, and to top off you bowl of chilli.

4. Swap meat with legumes. Meatless Monday is a great way to start. It does not have to be Monday but it helps to know that hundreds of thousands of people are doing the same thing as you on Mondays. Really you can pick any day to drop the meat and then a second day, then a third etc. Add in tofu, tempeh, beans of any sort, and lentils. Burritos, stew, chilli, stir-fry’s are all great places to leave the meat out and add the legumes. You will benefit tremendously and you won’t be lacking protein. Some of the bonuses that come with switching to legumes are they are packed with the fibre, vitamins, and minerals that are missing from meat.

Looking for a plant-based alternative to a roasted turkey this weekend? Check out one of my most asked for recipes at Wellness Warrior Coaching.

5. Need more inspiration? Here are some amazing Elation Centre harvest recipes to create a Thanksgiving dinner to remember. Here’s a taste:  

• Porcini Mushroom Soup
• Thanksgiving Tart
• Cranberry Sauce
• Roasted Winter Veggies
• Baby Spinach Salad with Bosc Pear and Pecans
• Wild Rice Salad with Cranberries and Hazelnuts
• Maria’s Sweet Potato Scones
• Chocolate Truffle Mini-Tarts
• Pumpkin Pie

Wishing you a happy and healthy Thanksgiving.

Energizing Peach Smoothie

August 12, 2011

All week I have been enjoying fresh Ontario peaches in my smoothie – absolutely delicious!! Here is a super easy recipe that of course includes greens, green powder and a vegan protein powder (Shake and Go Smoothie Tropical) along with bananas (yum) and coconut water to keep me well hydrated

I’ve also been enjoying spinach in my smoothies, about 2 cups, spinach is sweet tasting and goes well with the banana and peaches. Coconut water is also nice and sweet, it comes in a tetra box and finally, is sold at the Super Store right across the street from my house. Coconut water is not coconut milk, the water is low in calories and high in electrolytes to keep muscles from cramping.  The green supplement I have been using lately is spirulina, a single-cell algae that I purchase in powder form at Natural Food Pantry on Richmond Rd. Here are some spirulina facts:  

• Spirulina is 65 to 71 percent complete protein, with all essential amino acids in perfect balance. In comparison, beef is only 22 percent protein.
• Spirulina has a photosynthetic conversion rate of 8 to 10 percent, compared to only 3 percent in such land-growing plants as soybeans.
• In addition, Spirulina is one of the few plant sources of vitamin B12, usually found only in animal tissues. A teaspoon of Spirulina supplies 21/2 times the Recommended Daily Allowance of vitamin B12 and contains over twice the amount of this vitamin found in an equivalent serving of liver.
• Spirulina also provides high concentrations of many other nutrients – amino acids, chelated minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, enzymes – that are in an easily assimilable form.

This smoothie turns out bright green, but oh so sweet.  Ok get blending!

Energizing Peach Smoothie

• I banana, fresh or frozen (I like frozen the best) 
• 2 peaches (washed, sliced and stone removed)
• 2 cups baby spinach
• 1 1/2 tsp spirulina powder
• 1 tbsp Vega Shake and Go Smoothie Tropical Flavour (this makes your smoothie sweet as can be!)
• 1 cup coconut water or more if you want a thinner consistancy smoothie

Blend until smooth, drink slowly and enjoy!

Running Wrap-Up and Potato Salad

May 25, 2011

This is the week we finish up our Spring Run Class session, with many of our members participating in the National Capital Race Weekend. From our Learn to Run class completing their first 30 minute run, to our Run Faster participants fine tuning for their big race and our Saturday morning group ready to tackle the half-marathon, it has been a great season of training.

We send out a huge thank you to our coaches, Sherry Carson our speed demon, Deb Ozarko helping everyone run faster, Maria Fulford guiding our Beginners, Monja DeLuca cracking the whip at the Runner’s Boot Camp and Jean-Pierre Morin & Jeanette Steffler leading our Saturday morning Run Club; Elation Centre is blessed to have so many talented and dedicated coaches – Thanks to all of you!

A reminder that our Summer Run Session starts with the Learn to Run Faster #1 class on Wednesday June 1 and the LTR Faster #2 class on Tuesday June 7 and our very popular Trail Class on Thursday June 9, the Run Club is training for the Army Run half-marathon, the training schedule will be posted soon. You can check out the run class page for more details and you can register here.     

Roasted Potato and Bean Salad with Basil and Walnuts

On Saturday we had a potluck with our Run Club to celebrate our last long run before the NCM weekend and Jenn made an amazing salad, perfect for pre or post-race fuel. The recipe comes from Food and Drink Magazine and was a huge hit. Jenn tells us the secret ingredient is the basil, lots of it, and to get fresh green beans.  I’m going to make a big bowl of this and eat away at it all weekend

Roasting potatoes instead of boiling them gives a new flavour spin to this classic summer salad. Toss the salad ingredients together just a few hours ahead of serving to preserve the vibrant green colour of the beans and basil vinaigrette. Use the freshest walnuts available – either California walnuts or ones in the shell.

Ingredients

• 3 lbs (1.5 kg) new red potatoes (about 16 to 20)
• 1/3 cup (75 mL) olive oil
• Salt and freshly ground pepper to taste
• 3/4 cup (175 mL) walnut pieces
• 1 1/2 lbs (750 g) green beans, trimmed and cut into 1 1/2-inch (4-cm) lengths
• 6 green onions sliced
• 1 cup (250 mL) packed fresh basil
• 1/3 cup (75 mL) walnut or olive oil
• 1/4 cup (50 mL) white wine vinegar
• 2 cloves garlic, coarsely chopped

Directions:

1. Preheat oven to 400°F (200°C).
2. Scrub potatoes (do not peel) and cut each into 6 to 8 wedges. Place on a large heavy baking sheet. Drizzle with half of the olive oil; season with salt and pepper. Roast in oven, stirring occasionally, for 30 to 35 minutes or until tender. Let cool. Place in a large serving bowl.
3. Meanwhile, place walnuts on a baking sheet and toast in oven for 5 to 7 minutes or until fragrant. Set aside.
4. Cook beans in a large saucepan of boiling salted water for 3 to 5 minutes or until just crisp-tender. Drain and rinse under cold water to chill. Drain well and wrap in a clean dry kitchen towel to absorb moisture. Add to potatoes along with onions.
5. Purée basil, remaining olive oil, walnut oil, vinegar and garlic in a food processor until smooth. Transfer to a bowl and season with salt and pepper. Pour over potato mixture and toss to coat well. Sprinkle with walnuts.

Jam-Packed Weekend

May 6, 2011

Last weekend was absolutely jam-packed and amazing, I was so busy representing Elation Centre in the press, giving presentations; also working with our Yoga Teachers in Training and enjoying being part of our Ottawa Community, it was a high-energy weekend and I loved it! Here are a few highlights: 

Video for Green Smoothie

May 6, 2011

Most of the ingredients for our Elation Green Smoothie can be found at your local grocery store. I usually shop at the Superstore in Westboro where there is a pretty good Natural Value section for health oriented products, you can get flax oil, flax seed and hemp seed as well. For the extras like coconut water, wheat grass, sunflower sprouts etc. I go to either Natural Food Pantry in Westboro, Herb and Sprice on Wellington St or Rainbow Foods on Richmond Rd. If you don’t have all the extra add-in’s, don’t worry as long as you add some green veggies to your fruit – kale or spinach and celery and cucumber (even a bit), and some flax or hemp, you’re on your way!   

This smoothie will power you up, keep you full and refuel tired muscles after a workout.

Earth Day-Celebration Recipes

April 21, 2011

A day to remember our interconnectedness. A day to make a few commitments to live in harmony with nature.

Inspiration from the sages:
Sylvie shares with us an amazing article, Our Planet, Ourselves The Vision of the Sage, by Pandit Rajmani Tigunait who writes “Humans are the only beings that can choose either to comply with natural law or to violate it. All other life-forms are dominated by instinct and thus remain in direct contact with nature. Humans are gifted with intelligence, and this intelligence is characterized by free will, which dominates instinct. We are an integral part of the web of life—yet our free will gives us a choice of acknowledging our connection with nature, or attempting to stand apart. When we use this gift to consciously acknowledge this connection we make ourselves instruments of harmony; when we ignore this gift we become unwitting agents of destruction.”

For 2011 Earth Day Canada encourages us to ‘Give It Up For Earth Day’, reminding us that the best way to help the planet is to go vegan…try it just for today or maybe just for this weekend. And what a weekend to clebrate life and all that Mother Earth has to offer - Earth Day, Easter and my Birthday (for anyone who knows me, I love to celebrate my birthday). 

What I’ll be cooking up this weekend:
Here are a few delicious vegan meal ideas, as I plan our menu for the weekend at the cottage with family and friends. The following 4 recipes can be emjoyed as one amazing vegan meal or add even one as part of your weekend celebration: (scroll down for all the recipes)

• The Aspargus and Cilantro Soup, and Tofu Quiche with Leeks and Asparagus recipes are both from the Real Food Daily Cookbook by Anne Gentry who founded the namesake restaurant 
• the Santa Cruz Salad with Wild Ginger Dressing is from Fresh at Home by Ruth Tal Brown who founded the Fresh restaurant chain in Toronto
• and the dessert is of course chocolate cake, this one is called Big Momma Freedom Cake and it’s from one of my favourite cookbooks, Vegan Fusion World Cuisine, inspired by the menu at Blossoming Lotus restaurant in Hawaii            

Asparagus and Cilantro Soup

The soup is thin and mild, and the cilantro is in no way overpowering.

Ingredients:

• 2 tbsp olive oil
• 2 potatoes, peeled and cubed
• 1 onion, finely chopped
• 2 cloves garlic, pressed
• pinch chopped oregano
• 1 tsp. cumin
• 6 cups vegetable stock
• 1 large bunch of asparagus
• salt and pepper
• 1/2 cup finely chopped cilantro

Directions:

1. Heat the oil in a heavy based saucepan and fry the onion until soft. Add the garlic, herbs, cumin and cook 1 minute.
2. Add the potatoes and vegetable stock, cover and bring to a boil. Turn heat down to low and simmer for 10-15 minutes until the potatoes are softened.
3. Prepare the asparagus by removing tough ends, cutting off the heads (save these), then slice into one inch pieces.
4. Add the asparagus to the soup mix and cook for 5-10 minutes until the asparagus is tender.
5. While asparagus is cooking, boil a tiny amount of water and parboil the asparagus heads for 1 minute to use as a garnish).
6. When the asparagus is softened, puree with a handheld immersion blender. Add the finely chopped cilantro, and season to taste. Serve.

Tofu Quiche with Leeks and Asparagus

Serves 6

For the crust:

• 3/4 cup unbleached all-purpose flour
• 3/4 cup whole wheat pastry flour
• 1/2 teaspoon baking powder
• 1/2 teaspoon sea salt
• 1/4 cup canola oil
• 3 to 5 tablespoons water

For the filling:

• 12 ounces asparagus, trimmed
• 4 tablespoons olive oil
• 3 leeks (white and pale green parts only), thinly sliced
• 2 tablespoons minced garlic
• 4 teaspoons chopped fresh oregano
• 4 teaspoons chopped thyme
• 1 3/4 pounds water-packed firm tofu, drained
• 3 tablespoons umeboshi paste (available at Asian and health food stores, it makes all the difference in the recipe)
• 3/4 teaspoon sea salt

Preparation:

To make the crust:

• Position the rack in the bottom third of the oven and preheat the oven to 375 degrees F.
• Blend the all-purpose flour, pastry flour, baking powder, and salt in a food processor.
• Pulse in the oil until the mixture resembles coarse meal, then mix in enough water to form moist clumps.
• Gather the dough into a ball, and then flatten it into a disk. Press the dough into a 9-inch-diameter tart pan with a removable bottom.

To make the Filling:

• Cut off the top 3 1/2-inches of the asparagus tips and set aside. Cut the lower portion of the asparagus stalks into thin slices.
• Heat 2 tablespoons of the olive oil in a large, heavy skillet over medium heat. Add the leeks, 1 tablespoon of the garlic, the sliced asparagus stalks, oregano, and thyme. Saute for 8 minutes, or until the leeks are tender.
• Meanwhile, bring a large pot of salted water to a boil. Add the asparagus tips and cook just until crisp-tender, about 2 minutes. Drain well and place on paper towels to drain further.
• Blend the tofu, umeboshi paste, salt, and the remaining 2 tablespoons olive oil and 1 tablespoon garlic in a food processor until smooth and creamy Transfer to a large bowl and stir in the leek mixture.

To assemble the quiche:

1. Spread the tofu mixture over the prepared crust, mounding slightly in the center. Arrange the asparagus tips like the spokes of a wheel atop the filling, with the tips pointing toward the edge.
2. Bake the quiche for 45 minutes, or until the filling is set and golden. Let stand 10 minutes, cut into wedges and serve.

Santa Cruz Salad, Serve with Wild Ginger Dressing

Serves 2

• 8 cups baby spinach
• 2 slices red onion
• 1 cup mung bean sprouts (washed, rinsed & dried)
• 2 kiwis, peeled and chopped
• 2 oranges, peeled and chopped
• ½ cup sliced, toasted almonds
• Toss the baby spinach, red onion, bean sprouts, kiwis and oranges with dressing. Divide salad between 2 bowls.

Garnish with toasted almonds and serve

Wild Ginger Dressing

• ½ mild onion, chopped
• ½ cup sunflower oil
• 1/3 cup rice vinegar
• 2 tbsp filtered water
• 2 tbsp minced fresh ginger
• ¼ stalk celery
• 1 tbsp tamari (wheat-free soy sauce)
• 1-1/2 tsp sugar
• 1-1/2 tsp lemon juice
• ½ tsp sea salt
• ¼ tsp ground black pepper

Combine all ingredients in a blender and process until smooth. Stored in a sealed container in the fridge, it will last at least 2 weeks

Big Momma Freedom Chocolate Cake

Cake:

Dry Ingredients

• 2 ½ cups spelt flour
• 2 cups Sucanat (raw sugar)
• ¾ cup cocoa powder
• 1 ½ tsp baking soda
• ½ tsp sea salt
• ½ tsp cinnamon powder

Wet Ingredients:

• 5 tbsp Safflower or Sunflower Oil
• 2 ¼ cups filtered water
• 2 Tbsp raw apple cider vinegar
• 1 tsp vanilla extract

Frosting:

• 2 cups vegan chocolate chips
• 12.3 oz Silken firm tofu or avocado
• 2 Tbsp maple syrup
• 1 ½ tsp vanilla extract

Loving Preparation

Cake: Preheat oven to 350°. Place dry ingredients in a large mixing bowl and mix well. Combine wet ingredients in a small bowl. Add wet to dry and mix well. Pour into a parchment paper lined 9”x13” baking pan and bake until a toothpick comes out clean, approximately 35-40 minutes.

Frosting: Place chocolate chips in a double boiler on medium heat until chips are melted, stirring frequently. Combine with remaining ingredients and blend or food process until smooth and creamy. Refrigerate until it thickens

Cool cake before frosting. Garnish with toasted coconut flakes, strawberries, toasted pecans and/or chocolate chips

Spring Clean Your Diet

April 5, 2011

At Elation Centre we are all about nudging people along the vegan food path, no loud bells and whistles, no force-feeding tofu burgers, we lead and educate by example and our energy and passion for delicious food is contagious. Both Sylvie and I enjoy a vegan diet and we love to eat good, satisfying food.

We decided with the change of seasons, April would be a fantastic time to offer a few nutrition workshops to help people “Spring Clean” their diet.

Sylvie lead our first workshop, Nutrition in a Nutshell - sensible whole-foods eating; wow almost 20 participants eager to find ways to overhaul their diet! Sylvie covered all the basics from proper food combining for optimal digestion, the importance of leafy green veggies, and how simply starting the day with warm water and lemon juice can kick-start your digestion and your metabolism.

I will lead our next workshop, our 3-day Power Food Spring Clean Up - out with the old and in with the new!!

Our meeting is on Sunday, April 10 and we will cover all the basics on how to do a gentle 3-day whole-foods cleanse that will leave you satisfied with delicious food, never hungry and at the same time feeling so much lighter. Of course we follow vegan food guidelines, so no animals products including dairy, we also leave out sugar, all processed foods and, yikes – no coffee for 3 days. As mentioned the meeting is on Sunday, April 10, which is a full week before we suggest you start the Spring Clean Up; as a group we will start on Friday, April 15 and finish when you go to bed on Sunday, April 17. This gives you a whole week to prepare, stock your pantry and wean yourself off of coffee, green tea is OK, so get yourself switched over before you start by cutting down on coffee gradually all week, this will ensure you don’t suffer a withdrawal headache all weekend.  

At the meeting we will also make a few recipes and answer lots of questions to ensure your success on the cleanse. After the 3 days you will feel lighter and will have a few more tried and true nutritional tools to keep you healthy. We hope you can join us, there are still a few spots left, follow this link to register.

What’s up next – of course our famous 12-Day Cleanse – hey what to you have to lose except a few pounds, bloating, lethargy and that extra winter ‘layer’ which seems so easy to gain and tough to lose. Look for the 12-day cleanse coming up in May      

Below, we received this wonderful email from Ellen who took the Nutrition in a Nutshell workshop, looks like Ellen is on her way to a healthy spring. And check out Sylvie’s recipe for Almond Butter Carob  

Hi Sylvie:
‘Just wanted to say thanks for the great workshop on nutrition. Wow…I wish there was nutrition II workshop. I loved it.
I have already made a difference and started with the water in the morning. I made the ginger/lemon tea, its awesome. Tomorrow I’m going to buy the greens to make my drink in the morning. Really enjoyed the workshop, you were awesome.Your website is addictive. I have been on it constantly, reading and getting ideas and recipes. Speaking of which can you send the recipe for those treats you made with the carob chips. I ‘m planning on attending the class for the 3 day cleanse. So glad I found you gals.’
Take care, Ellen Elmore

Ellen: thanks for the wonderful comments! Nutrition in a Nutshell II is a definite possibility. Here is the recipe, enjoy.

Almond Butter Carob Balls

Ingredients

• 1 Cup Raw Almond Butter
• 1/2 Cup Almond Meal (available at health food or well stocked grocery stores) 
• 1/2 Cup carob chips
• 2 tbsp of maple syrup

Directions

1. In a bowl mix all ingredients.
2. Wet your hands to keep the mixture from sticking.
3. Form into small balls, refrigerate overnight.
4. Roll balls in carob powder and serve with a smile.

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