Chocolatey Protein Bars
February 1, 2011
D is for Dinner – or in this case – V is for Vegan Snacks. Stu Mills and I will be making these Yummy Protein Bars on CBC Radio 91.5 Wednesday February 2 @ 3:40PM. Be sure to tune in.
I originally found this recipe, years ago, in the Ottawa Citizen, I have adapted it a bit to make it Vegan. Makes about 20 medium sized bars. Perfect for after a hard workout or anytime you need a power-packed snack.
Ingredients:
- 1 cup soy protein powder**
- 1/2 cup whole wheat or spelt flour
- 2 cups rolled oats
- 1/2 cup oat bran
- 1/2 tsp cinnamon
- 3/4 tsp salt
- 2/3 cup Sucanant or packed brown sugar
- 1 cup semi-sweet chocolate chips (President’s Choice brand are vegan)
- 1 cup chopped nuts and/or sunflower seeds
- 1 1/2 cups plain or vanilla soy yogurt
- 1/4 cup canola oil – preferably organic
- 2 tsp vanilla extract (don’t need if using vanilla yogurt)
Directions:
- Preheat oven to 350 degrees, or 325 degrees if using a glass pan. Lightly oil a 9- by 13-inch baking pan and a baking tray.
- Mix together the soy protein powder, flour, oats, oat bran, cinnamon and salt in a large bowl. Crumble in the brown sugar, making sure there are no lumps. Stir in the chocolate chips and nuts/seeds.
- Measure the yogurt, oil and vanilla in a second bowl. Stirring until well combined. Add the wet mixture to the dry, and mix patiently until thoroughly blended.
- Transfer the mixture to the prepared pan, patting it evenly into place with your hands. Bake in the center of the oven 15 minutes, then remove from the oven and cut into 20 bars. Place bars on the prepared baking tray and bake another 15 minutes, or until golden around the edges. Remove bars from the oven and place on a rack to cool.
- Store in the freezer in a heavy plastic freezer bag. You can defrost in the microwave for 15 seconds or in a toaster oven.
Delicious!!
**soy protein powder is available at bulk or natural food stores. Make sure to get unflavoured, ask if it is suitable for cooking and baking.
Banana Berry Smoothie
January 13, 2011
In honour of our upcoming Blender Party here is a easy to make smoothie filled with power foods to refuel your muscles and rebuild your cells!
Smoothies are the perfect way to have a nutritious breakfast, lunch, snack or even a fast supper. They are also perfect after a hard workout when our energy is going to our muscles and is less available in our digestive system; since the food is already partially broken down in a smoothie it’s easier to digest.
For this recipes we’ve used Coconut Water as the base which is low in calories and high in electrolytes to keep you hydrated (perfect for post Yoga and running). We’ve also included Hemp - and amazing little seed loaded with protein (all 20 amino acids), highly digestible and also high in Essential Fatty Acids to keep you brain and muscles strong and your skin and hair supple!
Then we throw in the sweetness of banana (you could use mango), the anti-oxidants of blueberries, a scoop of organic almond butter for extra oomph and to top it off a big tablespoon of raw cacao. Raw cacao is un-roasted cocoa and is also loaded with anti-oxidants keep our immune systems riding high! Looking for an extra shot of sweetness check our Raw Agave Nectar, it’s a low-glycemic sweetener that won’t spike your blood sugar and 1 tbsp should do (we just add a big squeeze)
Coconut Water, Hemp, Raw Cacao are all available at health food stores – in the Ottawa-area check out Rainbow Foods, Natural Food Pantry, Herb and Spice, and the Wheat Berry to name a few. I usually buy Raw Agave at my local Loblaws/Super Store.
Banana-Berry Smoothie
- 1 banana (frozen works well)
- about 3/4 cup blueberries (you can add more), fresh or frozen
- 1-2 cups coconut water (depending how thick you want your smoothie)
- 3 tbsp hulled hemp seed (also called Hemp Hearts)
- 1 tbsp organic almond butter (raw is best)
- 1 tbsp raw cacao powder
- 1 tbsp raw agave nectar (also called agave syrup)
Blend until smooth and creamy. Enjoy!
Donna cooks on Rogers TV
January 5, 2011
Quinoa Tabbouleh
Today on Rogers TV I whipped up a meatless meal to help us all kick off a healthy 2011. Click Here - to see a clip of the show.
A big thank you to Julie Bolduc, Elation Centre Teacher Training Graduate and member, for the original of this amazing power-packed recipe. Julie used dehydrated and sprouted Buckwheat – amazing – almonds and olive oil. For ease I substituted Quinoa and Basmati Rice for the Buckwheat and for added Omega 3 Fatty Acids I used Flax Oil and Walnuts. I also added I can organic Chickpeas, rinsed and drained.
This full meal salad comes together in under 30 minutes and is loaded with protein, fibre, antioxidants and essential fatty acids, with no saturated fat and no processed anything!
Quinoa Tabbouleh with Apples, Chickpeas, Cumin & Cinnamon
Ingredients
- 4 cups chopped parsley
- 1/2 cup quinoa (rinsed) and 1/2 cup white basmati rice
- 3 grated carrots
- 2-3 grated small beets
- 1 chopped red pepper
- 4 chopped green onions
- 1/2 cup chopped walnuts
- 1/2 cup raisins
- 1/2 cup chopped dried apple slices
- 1 can organic chickpeas, rinsed and drained
Dressing:
- 2 tbsp cinnamon
- 1 tbsp organic sugar (or maple syrup)
- 1 tbsp cumin
- 1 tsp ground cloves
- 2 tbsp flax oil
- 2 tbsp olive oil
- 2 tbsp apple cider vinegar
- 1-2 tsp sea salt
- 1 -2 cloves garlic, minced (optional)
Directions:
- Add rice and quinoa to 2 cups boiling water, reduce heat, cover and simmer for 20 minutes. Remove from heat and let stand 5 minutes, then fluff with fork.
- While rice and quinoa are cooking chop and prepare veggies and mix all dressing ingredients
- Add veggies and dressing to slightly cooled rice/quinoa, stir and enjoy!
- Keeps for a few days in the fridge – great the next day for lunch
I am on the Cleanse
November 12, 2010
You’re a vegan Yogi! Why do you need to Cleanse????
Since starting our 12-day Cleanse at Elation Centre this is a question I’ve been asked a number of times, in fact I was asked this by a friend of mine the other day. He does not practice Yoga, exercise or ever think about the food he eats beyond cravings . Of course to him, I’m extreme and now I am going on a cleanse!?
“Isn’t your life a cleanse?”
I get it. It’s easy to exploit what we are good at and allow our blind spots to remain blind spots and I do believe that we all benefit from moments of personal observation to return to balance.
I can assure you that going on a cleanse is not extreme. Even for a vegan Yogi. You see our body needs about 80% of its energy to digest food and in a land of abundance where many of us confuse thirst and boredom for hunger it’s very easy to overeat.
This article from Scientific America demonstrates how reducing our caloric intake is one of the most beneficial health-related aspects when it comes to longevity. It’s not necessarily about trying to avoid the inevitable it’s about grace and joy J
Most of us love to eat….Having a group energy like the one Donna has created for the cleanse provides us with so much guidance and inspiration that the lasting effect supports a lifetime of joyful, mindful eating.
I am loving the cleanse, never feeling hungry or bored with my food It’s tasty, light and energizing and I feel fulfilled. What else could one want from food?
Click Here – For Jenn’s Squash Soup; a delicious and simple cleansing recipe your whole family will love!
Butternut Squash Soup
November 10, 2010
Jennifer brought this soup to our teachers party in October and it was a big hit.
Winter squash is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C, potassium, dietary fiber and manganese. In addition, winter squash is a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid.
One of the most abundant nutrients in winter squash, beta-carotene, has been shown to have very powerful antioxidant and anti-inflammatory properties, making this soup a powerhouse to help speed recovery after your run and for an overall boost of your immune system.
Enjoy
Jennifer’s Butternut Squash Soup
Ingredients:
- One medium butternut squash (approx. 2 1/4 lbs)
- 1 medium onion
- 2 tbsp fresh ginger
- olive oil
- salt
- pepper
- 3 cups vegetable broth
Directions:
- Preheat oven to 350 degrees.
- Cut the squash in half lengthwise. Spread olive oil on the flesh.
- Place squash flesh-side down on a baking sheet. Bake for approximately 40 minutes or until the flesh is soft all the way through.
- While the squash cools, chop onions and mince ginger. Saute them in soup pot with a bit of olive oil until onions are translucent
- Add vegetable broth and let simmer for 10 – 15 minutes.
- Scrape out squash flesh and add it, and its juices, to broth. Blend with hand blender until smooth and creamy. Add salt and pepper to taste.
- Serve warm with a touch of nutmeg if you like.
Enjoy!
Noodles with Miso-Tahini Sauce
October 29, 2010
One of my favorite comfort foods is noodles and sauce.
When I was a kid it was Kraft Dinner, yes it’s true. I liked it with very little milk, no added butter, lots of ketchup, and I loved leftovers the next day fried in in the frying pan. I thought I could live on this!
Now my healthy and just as yummy & comforting recipe for noodles and sauce includes lots of veggies, lightly steamed or stir-fried, udon noodles (I love kamut noodles), and a delicious no-cook sauce made from
- Miso
- Tahini
- Ginger
- Unpasteurized Local Honey
- Water
There is a wonderful miso producer in Souther Ontario, called Tradition Miso. The website states “Our miso is unpasteurized and certified organic, contains no sugar, preservatives or filler. Unlike the commercial product, Tradition Miso is made the old way, aged up to three and four full years.”
I also love that it’s sold in glass jars, and let me tell you it is delicious!
I also use Tahini from Nuts To You Nut Butter, another Ontario producer, the nuts and seeds are pesticide-free and organic, they arrive at the Paris, Ontario plant where they’re roasted, air cooled, then turned into a liquid paste before being put in glass jars, capped and shipped across Canada.
I hope you enjoy this recipe as much as we do, I think it kicks Kraft Dinner’s butt.
Noodles with Miso-Tahini Sauce
Ingredients
- Udon Noodles (or other spaghetti/fettuccine type noodles), enough to make about 3 cups cooked
- olive oil
- 1 medium carrot diced
- 1-2 stalks celery, chopped
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 pepper (any colour), diced
- 2 cups Kale, Swiss Chard, Bok Choy, chopped
- any other veggies you want to add
- 1 cup grated daikon radish (optional, I like the pungent taste mixed with the sweetness of the sauce)
- 2 tbsp miso
- 2 tbsp tahini
- 1 tsp honey (more to taste)
- 1 thumb ginger, peeled and finely grated
- water to thin to desired consistency
Directions:
- Bring a large pot of water to a boil add 1 tsp sea salt and the noodles, cook for 10 minutes or so, or according to package directions
- Meanwhile heat olive oil in large skillet over medium heat, add the carrot, celery, garlic, and pepper. Cook about 3-5 minutes. Add the chopped greens and cook another minute or so, just until the greens wilt.
- Combine miso, tahini, honey, ginger and water in a bowl or large measuring cup (makes it easy to pour the sauce), until nice and smooth.
- Drain the noodles and in a big bowl mix the noodles, veggies and sauce together, top with grated daikon radish
- Serves 2 hungry people
Refuel and Relax!
May 18, 2010
Today on Rogers TV Ottawa I was asked to create a post-race meal in preparation for the National Capital Race weekend May 29 and 30. The event includes a family 2km and 5km, 10km, half-marathon and marathon races; all events are sold out. Movement to Health has about 100 people training for this event and we are all looking forward to it. The meal I’ve created is easy to make, since you’ll be tired after your run and is filled with foods to help you muscles recover quickly after your race.
- Anti-inflammatory foods: ginger, pineapple, and jalpeno peppers
- Hydrating foods: cucumbers and pineapple
- Essential fatty acids: walnuts – good for your joints
- Easy to digest protein and fibre: quinoa – rebuilds muscles and keeps you full
- Good fats: avocado, olive oil, walnuts – adds healthy calories and studies show refueling after a long run with fats trains the body to burn fat on your next long run
Enjoy and good luck at the races!
Menu: Start with a big class of iced green tea, then rehydrate further with the Gazpacho and enjoy a side dish of Quinoa Salad. Put your feet up and relax!
Pineapple-Cucumber Gazpacho
From: Raw Food Real World
Serves 4-6, serve chilled
- 4 cups chopped peeled cucumber
- 4 cups chopped pineapple
- 1 cup fresh pineapple juice
- 1 green onion, white and 1 inch of green, chopped
- 1 tablespoon lime juice
- 2 teaspoons sea salt
- 1 handful cilantro leaves
- 3 tablespoons cold pressed extra-virgin olive oil
1. In a blender, add 3 cups each of the cucumber and pineapple, the pineapple juice, green onion, lime juice and salt. Blend until smooth. Add the remaining 1 cup pineapple and 1 cup cucumber, the handful of cilantro, and 1-1/2 teaspoons of the oil. Pulse the blender quickly a few times – the gazpacho should remain chunky. Taste for seasoning
2. Drizzle with a bit more oil and garnish with cilantro before serving
Quinoa Salad with Shredded Carrots and Ginger-Curry Vinaigrette
From: Once Upon a Tart by Frank Mentesana and Jerome Audureau
Makes 8 servings
- 3-4 medium carrots peeled and coarsely grated
- 1/4 cup chopped fresh cilantro
- 1/2 up chopped walnuts
- 1 cup quinoa rinsed well
- 2 cups cold unsalted water (for the quinoa)
- 1 recipe Ginger-Curry Vinaigrette
- Place the 2 cups unsalted water and the rinsed quinoa in big saucepan, and bring them to a boil over high heat. Lower the heat and simmer, uncovered, for 15-18 minutes. Put cooked quinoa in a large bowl and cool slightly
- Add the grated carrots, walnuts and the chopped cilantro to the bowl. Pour the vinaigrette over the salad, and toss with a big spoon. Serve warm, chilled or room temperature.
Ginger-Curry Vinaigrette
Makes ¾ cup
- Juice of 1 lemon 1 tsp salt
- 1 tbsp Madras curry powder
- A few turns freshly ground pepper
- 1-inch piece fresh ginger, peeled and finely grated
- 1 garlic clove, minced
- 1/2 cup olive oil
Whisk all ingredients except olive oil together in a small bowl. Add the olive oil in a slow, thin stream, whisking as you go to form an emulsion.
Windy, Rainy but Strong and Powerful 21.1km
May 5, 2010
Windy, rainy but strong and powerful that sums up our 21.1km run in preparation for the National Capital half-marathon race May 30th.
The weather as we set out was terrible – 6 degrees and pouring rain – “oh well”, we all thought “if we can run in this we can run in anything come race day.” So off we went. We chose a route that took us through various local neighbourhoods so we could avoid the 30+ km/hour winds and a route that was familiar so we could visualize feeling strong at various kilometre markers then using this to keep us focused and energized on race day.
Everyone finished totally pooped and very happy the run was over, no chatting, no post-run coffee, we all got home as quick as we could, heading for a hot shower.
I usually have a smoothie after I run but the idea of something cold just didn’t appeal this morning – Super coach Tonja was with me this morning and we decided on OATS – yum, hot satisfying comfort food. Tonja whipped up our fortifying pot of oats made with soy milk and filled with berries, banana, pumpkin and sunflower seeds, hemp and topped with maple syrup – it was delicious
Oats are an amazing power house of nutrients and anti-oxidants, making them the perfect post-run food
According to whfoods.org, oats and whole grains in general are an important dietary sources of water-soluble, fat-soluble, and insoluble and antioxidants. The long list of cereal antioxidants includes vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed.
Whole grains are also an abundant source of plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, which is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.
Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and their germ allowing them to retain a concentrated source of their fibre and nutrients. For minimal processing and best retention of enzymes choose your oats from the top half of the list.
- Oat groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing
- Steel-cut oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slices them.
- Old-fashioned oats: have a flatter shape that is the result of their being steamed and then rolled.
- Quick-cooking oats: processed like old-fashioned oats, except they are cut finely before rolling
- Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Oftentimes, sugar, salt and other ingredients are added to make the finished product.
- Oat bran: the outer layer of the grain that resides under the hull. While oat bran is found in rolled oats and steel-cut oats, it may also be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.
Tonja’s Powered-Up Oatmeal
Serves 2
- 1 cup water
- 1 cup soymilk
- 2/3 cup Old Fashioned Oats (we would have used steel cut oats if we had enough on hand)
- 2 tbsp pumpkin seeds
- 2 tbsp sunflower seeds
- 2-4 tbsp hemp hearts
- 2-4 tbsp organic raisins
- ½ banana, sliced
- ½ cup or more of blackberries and sliced strawberries
- Maple syrup to taste
Directions
- bring water and soymilk to a boil, immediately reduce heat to simmer and add oats, stir so they don’t clump, simmer for 5 minutes, stirring frequently
- add pumpkin seed, sunflower seeds, raisins and hemp, cook for 5 minutes
- add banana and berries and heat through
- top with maple syrup
- Enjoy with a cup of steaming green tea
Running Like The Wind
April 24, 2010
Wow we ran 16km with the half-marathon group this morning and we were flying! Our long run pace has certainly improved and the goal of my group to run the Ottawa Half-Marathon in 2 hours is within our reach. We all agreed that our speed work with coach Sherry and consistent training has totally paid off.
Here’s a link to the route we did this morning; leaving from our Studio in Westboro
At this point in the training what we eat after the long run becomes very important. Our total weekly volume of mileage is reaching it’s peak and if you don’t refuel well it’s very hard to keep your tank topped up!
One of my favourite post-run smoothies is an adaptation of the Bee Protein Smoothie from Raw Food Real World - a great raw food book. This smoothie is packed with protein and with all the essential amino acids our body needs to build and repair. If you are looking for a 100% Vegan as well as 100% Raw recipe, omit the bee pollen and replace the honey with raw agave nectar.
Bee Protein, adapted from Raw Food Real World
Serves 2 – 4
Ingredients:
- 2 tbsp raw almond butter
- 2 cups coconut water or water (you can get coconut water at all health food stores)
- 1 cup diced mango
- 1 cup frozen diced banana
- 1 tbsp hemp protein
- 1 tbsp bee pollen (lots of protein, amino acids and enzymes, gives you energy)
- 2 tbsp raw honey (unpasteurized so it retains vitamins, minerals and enzymes)
- 2 tsp vanilla extract
- pinch of salt
Blend until smooth and creamy
Clean Burning Fuel
April 15, 2010
Eating for Energy and a Vegan Diet
Here at Elation Centre we receive lots of inquiries regarding how to ‘properly’ adopt a vegan diet. Many new vegans take out the meat but don’t add in the appropriate whole foods to create a balanced diet, here are some quick tips to make sure you are getting all the nutrients you need:
- The first key is to eat a whole foods diet, this is a diet of nutrient-dense foods that will keep you full and energized. It includes fruits, vegetables, whole grains, legumes, beans, nuts and seeds, eaten simply or combined to make breads, cereals, muffins, sandwiches and soups.
- Fruits are cleansing and healing with an abundance of vitamins and minerals and even most sour or acidic tasting fruits are alkaline forming and are a nice balance to acid forming grains, meats and dairy
- Vegetables are rich in complex carbohydrates making them a great source of energy. Almost all vegetables are alkaline forming
- The richest source of essential minerals are sea vegetables such as nori, dulse, arame, wakame and kombu. They feature all the trace minerals necessary for human function and are rich in amino acids, the building blocks of proteins.
- Whole grains are an excellent source of energy and digest more slowly than processed grains, this allows for sustained energy and added fibre, so you feel full longer.
- Before you cook grains such as brown rice, make sure to soak them over night with a tbsp of apple cider vinegar, doing this makes the grains easier to digest so more nutrients can be absorbed
- Legumes such as beans, chickpeas and lentils grow in a pod. They are nature’s power foods rich in protein, iron, calcium and b vitamins. Except for lentils which do not need to be soaked, legumes are best soaked for 12 hours with apple cider vinegar before you cook them, change the soak water before cooking
- Nuts have a higher content of complete protein than all other plants, with the exception of soybeans, Nuts nourish the brain, nerves and skin, raw nuts are also the best source of omega 3 and omega 6 fatty acids. It is also best to soak nuts and seeds for a few hours before you eat them, rinse well and drain and dry on a paper towel and store in the fridge for a few days
Protein- substitute meat with legumes and do not make the mistake of simply replacing meat with soy-base products. Soy is best eaten as a condiment not as a meal staple, no more than once or twice per week; it should be organic and fermented such as tempeh and miso.
To obtain enough protein in the diet you just need to eat a variety of healthy protein sources throughout the day, such as legumes, grains (particularly quinoa) nuts and seeds, leafy green vegetables and sea vegetables. You do not need to combine complimentary protein sources at each meal as was once believed; the body can combine, store and use amino acids.
Iron– Even though meat is high in iron, many meat eaters are anemic. More iron therefore is not always the answer. There are many ways to ensure adequate iron absorption, one is to take vitamin C with meals, this increases iron absorption by 2-3 times. Good vegetarian sources of iron are whole grains, beans and legumes (you must soak them to release the phytic acid that can inhibit the iron absorption), green leafy veggies, dried fruit, pumpkin and sesame seeds and organic blackstrap molasses.
B12- to ensure adequate B12 intake people eating a vegan diet should take a supplement and should be taken with food.
Calcium - According to Michael Murray author of the encyclopedia of Healing Foods, dairy consumption may be linked to conditions such as cancer, asthma, obesity and osteoporosis. One cup of cow’s milk has 297 mg of calcium, as you can see below there are many non-dairy calcium sources. Colin Campbell author of the China Study has also linked the protein in dairy to development of many cancers.
Non-Dairy sources of calcium: Food source = 1 cup, Calcium content in mg
- Almonds, 380mg
- Broccoli, boiled 75mg
- Carrots boiled, 48mg
- Collard greens, cooked 357mg
- Kale cooked, 94mg
- Kelp raw, 336mg
- Kidney beans boiled, 50mg
- Sesame seeds, 1,400mg
- Spinach cooked, 245mg
- Swiss chard, 102mg
Putting it together- The examples below provide suggestions for incorporating complete protein combinations with tips to ensure maximum iron absorption
1) Protein source – Grains & Legumes + a Vitamin C source for maximum iron absorption
- Whole grain bread and baked beans + green salad
- Whole grain crackers and lentil soup + carrot sticks
- Brown rice and tempeh + tomato sauce
- Quinoa and vegetarian chilli + green salad
- Pita and hummus + lettuce and tomatoes
- Whole grain cereal and rice milk + blueberries
- Veggie burger and whole wheat bun + sprouts and pickles
2) Protein source - Grains & Nuts or Seeds + a Vitamin C source for maximum iron absorption
- Whole grain bagel and nut butter + apple
- Whole grain bread and tahini + banana
- Muesli and nuts And apple + fresh fruit
3) Protein source – Legumes & Nuts or Seeds + a Vitamin C source for maximum iron absorption
- Black bean dip with sesame seeds + raw veggies
- Vegetable stir-fry with almonds With raw veggies + green salad
Follow the above examples and you will have energy to burn!