Category: Healthy Eating

Eating Canadian…

Canadian FlagHappy 149th birthday, Canada!

As an advocate of home cooking as an alternative to unhealthy, over-salted, sugar-laden processed foods, I also love local fare. There are real advantages to eating food from as close to its source as possible. So I do my best to grow food, pick or buy food that’s in season, and support my local farmers. There is, however, another side to the coin. We’re in Canada.

Being Canadian means that the food growing season is very short. Depending on your location, having a farmer’s market is an option for only a few months, or you had better learn to like cabbage, potatoes, and turnip. Heck, even those quintessentially Canadian winter vegetables are frequently imported by major grocery chains from as far away as Texas and California. And that’s not our only challenge.

We have the great good fortune here in Canada to be what we describe as a mosaic, rather than a melting pot. People flock here from all over the world for an opportunity to live in an accepting, expansive, amazing country. When they get here, we welcome them, and their cultures, and that includes their food. Feta and falafel, tofu and tangerines, wasabi and watermelon have all made appearances on our household menu.

So here’s our compromise: We don’t grow coffee, but I’m not prepared to give it up, so I buy it, and look for fair trade. I’ll lean toward a local roaster over a multinational if I can. Figs, dates, and other foods that are prominent in my neighbourhood because we have a huge population of new Canadians…great. I’m in. I support farmer’s markets where and when I have access. Oranges? Florida’s marginally closer than California, but either way I’ll keep eating oranges. If there is locally-produced couscous, farro, tofu or even feta, I’ll give it a preferential position in my (reusable) grocery bag. Wine, for me, has no boundaries.

I avoid products that should be available year-round in my supermarket (sorry Texas carrots and Washington apples, you’re not coming home with me). Lastly, there’s the budget. As much as possible, I will pay extra for the privilege of eating food that’s grown in my home province, even though that is an unfair result of our grocery chains supporting the industrial food complex. But if push comes to shove and the unprocessed fresh or frozen food I can afford isn’t as local as I’d like, it still beats something from a can, box, or jar. I can live with myself.

Have a happy Canada Day, all, and eat well, wherever you are. We’ll be enjoying a seasonal, local treat homemade with all-Canadian ingredients: strawberry shortcake.

It’s Bananas! And Not a Kale In Sight

This is a super delicious and easy breakfast for two.

imageIn your blender, blend 1/2c or 125ml shelled, unsalted sunflower seeds until finely crumbed. Add two ripe bananas, a sprinkle of cinnamon, and a handful of baby spinach. Last of all, top up to the 1l or 4c line with unsweetened almond or cashew milk. Blend on high until smooth, and have an awesome day.

Youre welcome.

Sweet and Simple Fare

Delicious! Butternut Butternut Squash Currysquash curry. What I love about this dish is that it is super-simple, and very economical. It did require a little time, about an hour, but I was working from home. It could easily be prepared on a weekend and reheated…

It was a real use-it-up meal, taking advantage of odds and ends from other recipes.

First, I roasted the vegetables. In my case there was half a large butternut squash in the fridge – probably about a pound and a half, or 700g. I peeled it, seeded it, and cubed it into bite-sized cubes. I also cut up two carrots and two parsnips into similar-sized pieces. All of these went on a parchmented cookie-sheet in a 350C oven for about an hour.

At the 30-minute point, I started the rice and lentil mix. I had a mixed-rice blend from the bulk store, as well as some Puy lentils. I have to admit I didn’t measure – but probably about 1 cup or 250 ml in total. I wanted to use both up. I use a cooking method I learned years ago on television, from the great Indian and vegetarian expert, Madhur Jaffrey. Rinse rice, check for small stones, and then put in a pan with water that comes up as deep as the first knuckle of your thumb (about an inch). I put the lentils in just as if they were part of the rice. Bring to a boil, and when the water has reduced so it is just a small amount above the rice, cover, turn to low, and simmer another 15-20 minutes.

Meanwhile, start your curry. I have leftovers of both the rice-lentil mix and the roasted veg to cook something else today.

In a little olive oil, gently saute an onion and 3 or 4 sliced mushrooms. Add some of your roasted vegetables (1-2c or 250-500ml). Stir in 1/2c or 125ml of cooked white beans, and the same amount of vegetable broth. Season with 1T/15ml curry powder. You can make your own, but I didn’t on this occasion. Let this simmer until the rice is done, then top a serving of the rice mixture (3/4c or 190ml) and a ladle full of the curry. Top with a few green onions, some chopped cilantro, or even some chopped celery leaves.

 

Oh, the controversy!

The other day I posted a gorgeous purple cabbage and blueberry smoothie on my Facebook. It was met with much skepticism and derision (yet, might I add, more discussion than any post in recent memory). So today I have another tasty smoothie for you. What you need to know is that it can be a bit like mixing paint…putting many beautiful colours and flavours together like this:


May result in something not quite so pretty (but amazingly tasty), like this:


I want to take a moment to thank all of you who follow, comment, and interact. It’s very gratifying to share this wonderful planet with you. You’ll notice in the coming days and weeks that I will continue to have lots of food posts, but the “walk” and “live” parts of WalkEatLive will be given a bit more space as well. It’s also my plan to do some more promotion and review of resources I use, like cookbooks, tools, resources, workout gear, and places and things to see and do. I hope you’ll stick with me on the journey.

Who Needs Toast?

I like a toast soldier as much as the next guy, but this is a great way to get more flavour and vitamins if you favour an eggy breakfast.


I started with a sliced onion, half a bell pepper, diced, and a chopped hot pepper in a nonstick pan. A regular pan will work also; just add water in small increments to keep it all from sticking. After it got going a bit on medium heat, I added about a cup of chopped kale.

Once all this was softening, I chopped and added two ripe tomatoes – one red, one yellow. Once it came to full heat, I cracked in four eggs, reduced the heat to medium-low, covered the pan and cooked undisturbed, save occasional checks until the eggs were done.

Quick, easy, and tasty. To veganize I might substitute cooked kidney beans or tempeh for the eggs.

Drink Your Veggies!


There are SO many opportunities to sneak in some extra veg – like this delicious smoothie. It features red cabbage (with some peaches, mangoes, strawberries and blueberries for good measure). I topped up the blender with almond milk, a few sunflower seeds, and some cinnamon, and we were all set.

Never Underestimate the Power of Green…

If you’ve been following me for awhile, you know I am a great promoter of buying local. However it’s often darkest before the dawn, and at this time of year, when fresh local produce is just barely trickling into our stores, I have been known to give in to a moment of weakness. I had just such a moment yesterday, when I bought kale that had been trucked in, all the way from Texas. This entire smoothie is as un-local as it gets, with the kale, avocado, almond milk, frozen peach-mango-strawberry mix, cinnamon, and turmeric. 

Despite all this, and the perhaps unappealing colour, it’s delicious. In fact, it has already transformed my day. I could have been grumpy at the freezing temperature, but instead, I’m starting with a spring in my step and a smile in my tummy.

Just Cheesy Enough…


Sunday morning – when you want decadent flavour with very little effort, these cheesy avocado toasts fit the bill.

Start by grating some cheese – in this case, aged cheddar and Caerphilly – but mixing up flavours will give endless tasty results. For two, cut a small avocado in half and mash with a squeeze of lemon juice. Then preheat the broiler and line a cookie sheet with parchment. While the oven heats, split and lightly toast two whole wheat English muffins.

Top the muffins with the grated cheese and place on the cookie sheet. Broil just until they are nicely melted. Spread the avocado on top and voilà, they’re ready to serve. Stand by for compliments.

Breakfast Luxury

…or perhaps, lax-ury? This morning’s omelette is filled with a decadent mixture of asparagus, mushrooms, onion, and baby potato slices. It is tasty enough on its own, so the two thin slices of thyme and pepper gravlax on the side make it extra special. It’s more of a method than a recipe, but here’s what to do, for two:

Snap the tough ends off the asparagus and cut the good bits into 1″/2.5cm lengths. Thinly slice 1/4c or 60ml mild white onion. Add to this, 6 sliced mushrooms and 2 thinly sliced baby potatoes. Stir the whole thing together in a nonstick pan over medium heat until nicely cooked. Now, pour in three beaten eggs, and turn the heat to medium-low. Lift the edges with a spatula, letting the uncooked egg run underneath. Fold in thirds and cut in half to serve.

We bought our gravlax from De La Mer on the Danforth; look for gravlax at a good fishmonger near you.

A Regal Breakfast


Who could resist this gorgeous royal purple colour!?! And no, despite the coaster, no wine was involved. What you might not know, is that it packs a nutritional punch. For two, I blended:

2 c (500ml) chopped red cabbage

1 chopped carrot

1/3 c (80ml) raw cashews

1.5c (375ml) frozen strawberries

1t (5ml) pure vanilla extract

With enough unsweetened almond milk to fill the blender to the 4c (1L) mark.

Process until very smooth and creamy, and enjoy. I know I am, as I reflect on how grateful I am to have this special day with both my kids and their delightful partners.

Happy Mother’s Day, everyone!