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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.

Powered-Up Oatmeal

March 21, 2011

It’s the end of March and as I look outside it is snowing those big fluffy white flakes that we are so happy to see in January, but personally by late March I’m looking for sun and warmer temperatures! To warm up from the inside out I always turn to oatmeal, and this is the perfect day for it.

I will be on Rogers Daytime today at 11:30am, cooking up my Power-Up version of Oatmeal. Along with the perfect ratio of carbohydrates and protein to keep your muscles and brain fuelled for hours, I also add nuts, seeds, dried fruit and anti-inflammatory spices, making this the perfect food not only for breakfast, but any time of the day and it’s an excellent recovery food for athletes after a hard workout! Enjoy.

Note 1: I don’t like my oatmeal ‘soupy’, so this is a pretty thick, ‘stick to your ribs’ recipe - simply add more liquid and less oats for a thinner consistency.  

Note 2: all of the ingredients are readily available at health food stores and well-stocked grocery stores. In Westboro I purchased everything at Natural Food Pantry and the hemp milk at the Superstore   

 Donna’s Powered-Up Oatmeal

Ingredients:  

• 1 cup hemp milk (complete protein source to rebuild tired muscles)
• 1/2 cup large flake oatmeal (good whole-food carbohydrates)
• 1/4-1/3 cup quinoa flakes (added protein)
• 1/4 cup raisins (glucose to refuel muscles)
• 1/4 cup pumpkin seeds or sunflower seeds (trace minerals helps protect muscle cells from oxidative damage)
• 1/4 cup walnuts (Omega 3 Fat to decrease inflammation)
• 1/2 tsp turmeric (anti-inflammatory and anti-cramping after running)
• 1/2 to 3/4 cup fresh blueberries (anti-oxidant, rebuilds muscles after the stress of hills)
• dash of cinnamon (anti-inflammatory)
• 1 tbsp or more of maple syrup (because it tastes so good!)

Directions

In a small pot bring hemp milk to a boil – immediately reduce heat to simmer and add all ingredients except blueberries and maple syrup. Simmer for 10 minutes stirring occasionally. Remove from heat and add berries and syrup. Enjoy!

Tofu Chocolate ‘Cheese’Cake – cooking demo

March 18, 2011

On Saturday, March 19th at 2:15 pm I will be doing a cooking demo at the Go Green Expo at Landsdowne park in Ottawa, with Deb Gleason the Wellness Warrior. Deb is representing the National Capital Vegetarian Association. she is an amazing Vegan chef, holistic nutritionist and and Health Coach.

Our cooking theme will be “Veganize Your Brunch”. This is a great chance to join us and learn more about how simple and wonderful vegan cooking can be. Below I included the ‘Cheese’cake recipe we will be whipping up, and Deb has the omelet and french toast recipe on her Blog-Site.

Hope to see you at the Expo!

Tofu Chocolate “Cheese”cake

Ingredients

• 450 g soft or silken tofu (tubs usually come in 150 g or 300 g packages)
• 1/2 cup agave syrup
• 1 cup dairy-free chocolate chips (President’s Choice Decadent are dairy-free)
• dash of sea salt

Directions

1. Preheat over to 350 degrees
2. Melt the chocolate chips on low heat in a saucepan and then pour the chocolate and the other ingredients into a blender. Blend together until very smooth (at least one minute)
3. Pour into Keebler ready-made graham crust (found in all grocery stores)
4. Bake 40 minutes at 350 degrees and allow to cool before refrigerating. Refrigerate for 2 hours before serving.
5. Enjoy!

Endurance Curry

February 28, 2011

Easy to make when you’d rather run than cook, and easy to make on a busy weeknight. This curry can made ahead of time and it’s even better the next day. It’s Power-Packed with fiber, protein, carbohydrates, vitamins and anti-oxidants; and turmeric, garlic and ginger help fight inflammation and enhance heart health. Cook this up tonight!

Serves 2

Ingredients

• 2 tbsp olive oil or coconut butter
• 1 medium to large onion peeled and roughly chopped
• 2 cloves of garlic, peeled and crushed
• 2 tbsp fresh ginger, grated
• 1 1/2 tsp ground turmeric
• 1 tsp ground cumin
• 1/4 tsp chili powder or hot paprika or a shake of hot pepper sauce
• 1 14-ounce can (small can) of tomatoes, or 2 tomatoes, chopped
• 1 19-ounce can of chickpeas, drained and rinsed
• 1 cup broccoli florets or diced sweet potato
• 2 handfuls of sliced fresh baby spinach leaves
• ½ can to 1 can coconut milk (add to your desired taste)
• 1 heaped tbsp chopped fresh coriander leaves (optional)
• Whole Wheat pita bread to serve

Directions

1. Heat the oil in a frying pan and sauté the onion for about 4-5 minutes until soft.
2. Stir in the garlic, ginger and spices and sauté for a few seconds then tip in the tomatoes and break them up with a wooden spoon, spatula or fork.
3. Bring to the boil, add the drained, rinsed chickpeas and broccoli or sweet potato, cover the pan and simmer for 7-8 minutes.
4. Chuck in the spinach and coriander if using and cook for another 3-4 minutes.
5. Add salt to taste (you may need slightly more than usual). Add desired amount of coconut milk. Serve with whole wheat pita bread.

Check out these amazing nutritional benefits:

Turmeric

• Purifies the blood, and also warms it and stimulates formation of new blood tissue
• Is anti-arthritic and acts as a natural anti-bacterial
• May be added to high-protein food to assist digestion and prevent the formation of gas
• Is effectively used to maintain the flora of the large intestine

Ginger

• Has anti-inflammatory properties that can lessen the pain of rheumatoid arthritis
• It is well known for its warming action on the upper respiratory tract, so it has been used to treat colds and flu; it has been found to be effective in cramps caused by stomach gas and stimulates digestion
• Has a wholesome effect on the circulatory system as it makes the platelets less sticky and is of great benefit in case of circulatory disorders

Garlic

• Can be described as a food that may help prevent atherosclerosis and diabetic heart disease, as well as reducing the risk of heart attack or stroke
• Lessens the amount of free radicals present in the bloodstream
• Is a very good source of vitamin C, the body’s primary antioxidant defender in all aqueous (water-soluble) areas, such as the bloodstream, where it protects LDL cholesterol from oxidation
• Contains anti-inflammatory compounds, along with the vitamin C in garlic, especially fresh garlic, may help reduce the pain and inflammation of osteoarthritis and rheumatoid arthritis

Whole Food Nutrition in a Nutshell

February 24, 2011

Saturday April 2nd 2:00-4:30PM
$35.00 Including HST
Sylvie Gouin Registered Holistic Nutritionist

• Food Combining to Improve Digestion and Increase Energy
• Learn The Lingo – Soluble Fiber – Insoluble Fiber – What its all about
• Finding the balance complex carbohydrates, proteins, minerals – hydration for health and vitality

Register using our Online Registration System or by calling us at 613-322-3068.

A little bit about me:

I started studying nutrtition in the early 90s ( have a couple of certificates). I also used to offer one-on-one nutritional consultations. I have a vegan diet and my very healthy 17 year-old daughter has been a vegetarian since birth. Don’t worry, I will not try to convince you to become a vegan! If you are interested in creating more vitality and energy in your life using whole foods this workshop is for YOU.

Just because it’s cold outside… you still need to be hydrated!

February 17, 2011

The number one rule that you will find on tips for staying hydrated?  Drink water even when you don’t feel thirsty – this is especially important when you are engaging in strenuous exercise.  A lot of us think that we are fine in the winter months, clocking our weekly runs, including our long slow distance, without too much concern for water intake.  This is mainly because we don’t feel over heated in sub-zero temperatures, and with all those high tech wicking fabrics …it feels like we are sweating less.  But guess what?  We need water just as much in the winter as we do in the summer.  Aside from a good training schedule, hydration is one of the most important considerations for enhancing your performance – winter, summer, spring, and fall.

What is the big deal about being hydrated?   Well, there is a strong scientific rationale:   When you are exercising you are losing fluids, in addition to the normal loss you encounter on a day to day basis.  You are not only losing fluids but you are also losing electrolytes.  Fluids and electrolytes are all necessary in maintaining good blood flow to muscles and in supplying them with sodium, potassium and carbohydrates.  As well, consistent hydration has a natural cooling effect which helps to maintain a normal body temperature.  Other benefits include, increased concentration, enhanced skin complexion and increased overall energy.

Here are some pretty basic tips for staying hydrated while in a running training program:

• Oh?  What was #1 again?  Drink water even when you don’t feel thirsty!
• For daily living:  we all need to consume half our body weight in fluid ounces; for a 125lb runner that’s about 8 cups of water per day, if you weigh more – drink more
• Start drinking water as soon as you get up in the morning – get in the habit.  Try to have at least two – four cups of water before noon.  Yes, there is some debate about whether or not coffee and tea count … but do yourself a favour and have pure water (with a squeeze of lemon or lime – bonus!) on top of those caffeinated drinks.
• You might want to stop drinking water about an hour before your actual running start time so you don’t feel the urge to go to the bathroom half way through.
• Bring water or plan for water breaks during your running workouts.  If you are running more than an hour, you need to plan to hydrate at least every 15-20 minutes.
• Invest in a good fitting water belt.  There are so many wonderful choices these days, including the multi-bottle fuel belt which can be used for both fuel (water + a gel), water and a sports drink containing electrolytes.
• Rehydrate after your run.  It helps you recover more quickly – replacing those depleted potassium and sodium stores. For runs over 90 minutes rehydrate with Sports Drinks
• Watch the weather forecast.  In the summer you have to be extremely diligent about hydration as lack of hydration could have very serious effects on your health.
• The ultimate test?  Watch the colour of your urine.  Health supplements and some veggies can make your urine a bright or odd colour.  But despite this, a well hydrated individual will pee pretty clear!  Take a look – it is one of your best measures of whether or not your body is hydrated!

Blueberry Scones and a Cup of Tea

February 16, 2011

It’s mid-February and it’s a dreary and damp day, the perfect day for a cup of tea and a yummy blueberry scone.

So what’s a vegan to do when a ‘scone-craving’ hits? Solution #1, I was at Rainbow Foods and bought a a delicious Vegan Scone made by Auntie Loo’s Treats. This is a small vegan bakery in Ottawa and all the products are delicious. Solution #2, dig up my recipes and make some scones (because one scone is never enough).

The recipe below is from VegNew Magazine, and it is simple and always delivers! I use spelt flour which yields a nice light scone and I usually use fresh berries – if you do use frozen berries make sure to thaw completely and drain them, be careful when you mix the berries into the dough, if you mix too much the dough will discolour, it won’t affect the taste, just the look.

The tea I chose today is from Celebration Herbals and is a mixture of Turmeric (anit-oxidant and anti-inflammatory) with Ginger and Lemon – divine.       

Blueberry Scones 

Makes 10 scones, adapted from VegNews Magazine, Sept+Oct 2006

Ingredients:

• 2 cups spelt flour
• 1/3 cup agave nectar
• 1 tbsp baking powder
• ¼ cup cold water
• 1 tsp salt
• 1 tbsp vanilla
• 1/3 cup organic sunflower oil
• ½ cup fresh blueberries, raspberries or you can use diced apple

Directions:

1. Preheat oven to 375 degrees. Line a cookie sheet with parchment paper or a thin layer of oil.
2. Place flour, baking powder and salt in a bowl and mix. Add oil, agave nectar, water and vanilla and mix for 30 seconds. Gently fold in blueberries.
3. Drop large spoonfuls of dough onto cookie sheet and bake for 8 minutes. Remove from oven and brush each scone with a little agave nectar. Continue to bake for an additional 2-4 minutes or until lightly golden.
4. Note: if you use frozen blueberries, make sure to thaw and drain them and be very careful when mixing them into the dough – they will turn the batter blue (grey actually) not attractive!  

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