Fall in central Alberta means crunchy leaves and crisp evenings. It's not quite winter but you can feel it in the air. The geese rise up suddenly from the river, honking their way overhead as they travel to warmer climates, and you realize suddenly that as quickly as it came, it's on its way out.
Fall in Alberta means apples and cinnamon, pumpkin spice, roasting turkey, and cheerful cups of steaming hot chocolate while warming up from an evening stroll. It's heart-to-heart quiet conversations with friends and shared meals. It's getting ready to settle down for the cold embrace of winter.
Last weekend I spent some time walking as the sun was setting. It was beautiful, and I was grateful to see it before the snowfall over Sunday night. While the eastern half of Canada still sits in summer weather, we're back to winter already. This morning, for example, windchill makes it feel like -12!
Over Thanksgiving weekend I cooked a chunky applesauce in my slow cooker alongside the turkey dinner, and now I get to enjoy applesauce for a few days. It smelled delicious cooking and cooked down beautifully. If someone gave you apples from a backyard tree, this is the perfect way to use them up. If not, use whatever apples you've got and see how it goes!
Enjoy your week, friends.
For most of my life I've been constrained by food rules. Do you know what I mean? Some foods are good, some are bad, don't eat after dinner, skip breakfast, avoid the carbs, eat the carbs, low fat, no fat, full fat, sugar alternatives, calorie restricted, etc. This is why our food-obsessed culture still struggles with body image, weight related, lifestyle diseases. We put so much emphasis on rules but not enough on individual needs. The majority of our healthcare system treats symptoms but not the root causes, so we end up in this spiral of temporary fixes. I love nothing more than hearing about doctors and naturopaths who work with their clients to treat the causes of these physical symptoms. My hope is that more and more medical professionals will incorporate this sort of holistic treatment going forward.
Over the last few years, and especially in the last few months, I've been taking back control. It's my body- and my needs. No one else can really tell you what you should and should not do with your relationship with food. This intuitive self-awareness is a skill that takes practice. I'm asking myself what I actually want to eat rather than eating just because it's time to eat- does that make sense? The beauty in this is that our bodies are always changing- our needs shift from day to day, and forcing ourselves to follow rules that don't serve our needs may end up doing more harm than good. Here's a wonderful article that communicates exactly what I mean.
Right now it's practiced daily with my lunch salads- what do I want to eat, and how do I want to top it? I'm giving myself free reign to eat what I feel like I need, and it's a refreshing place to be. By stocking my fridge with nutritious choices I know that no matter what I choose my body will be served, nourished, and satisfied. There are no "right" and "wrong" choices here, and that is so freeing and amazing.
Some of my clients are working with their doctors and naturopaths to help sort out and find what food needs they have, with the training to set you on the path you need to go, and I am a partner with them to help you along that journey.
No matter where you are in your journey with food and nutrition, you need to know that you can have that freedom too. If you're ready to eat for yourself, for your health, and to learn to trust yourself one baby step at a time, I'm here to have that conversation with you. With a variety of packages and services to choose from, we can talk about what foods to buy and how to use them, how to build meals based on nutrition and time/budget constraints, and how to make yourself feel amazing. We can cook together, develop recipes specifically for you, or clean out your pantry by doing a kitchen audit. There is no overnight quick fix in the world that actually works, but steady and consistent nutrition will change your life.
Enjoy your day, friends! I look forward to meeting you,
I love summer!
I love the blue skies, the sunshine, the warm breezes, and the bird song. I love the lazy days, the play outside, the lack of routines. I don't love heating up the house with cooking, however, so now is the time I start cooking ahead to make summer easier for us at meal times.
I realized today that we're well into summer weather already, and I'm fortunate to have had a jump start in freezer stocking, but it's never too late to start planning and executing some of these tips and tricks for yourself. Here's a short list on ways to get started planning for your own hot-weather meal ideas.
1. Make a list, brainstorming all the foods you like to eat in the summer
2. Separate that list into its cooking needs- grill, slow cooker, stovetop, oven, no cooking, etc.
3. Note what requires cooking, and research if (and how) it can be done ahead of time.
As a family we like to eat a lot of fresh fruit, vegetables, and sandwiches in the summer, but we also enjoy "bowl foods", such as chili and meat sauce and pasta.
Having lean proteins cooked and sliced in our freezer means sandwiches are easy to pull together, and by consciously doubling our chili, meat sauce, casseroles, and meatballs now means there's a supply of meals ready to pull out and reheat. I plan on roasting chicken this week as well as cooking a pork loin in the next week or so in order to put away extra cooked meat for summer. It also makes sense to batch cook rice and quinoa to keep in your freezer so your side dish is ready to serve or turn into something else, such as fried rice, filler for meatloaf, or a salad ingredient.
Recognizing that sometimes summer isn't hot in Alberta, there are also frozen portions of cooked soup ready to reheat on those dreary days or for quick lunches or dinners to serve with salad and sandwiches.
Did this jump start your ideas? I hope you have found some inspiration to keep summer happy and carefree. Cooking doesn't have to stress you out, and I'm happy to offer you custom-built solutions for your situation. Email me here to learn more about my pre-summer cooking mini session.
All the best today, friends!
You may also like:
Fish Taco Recipe
Cool Summer Meals
Planning Meals in the Heat
Having a stocked fridge is more complicated, because it has a lot more to do with knowing what you have and using it before it rots then the pantry or freezer.
Our fridge has a lot of condiments- different types of hot sauce, bottled salad dressings for when I'm running low on ingredients or time to make my own, and flavourful sauces for stir fry's and meals such as soy sauce, rice vinegar, maple syrup (the real stuff!), and dijon mustard. I think condiments could take over the world if we let them, and they are one of the groupings in a fridge that can definitely get out of control. If you haven't looked at your condiments lately, spend a few minutes getting rid of expired, old, or moldy items. I've seen jarred garlic, ginger, and jam go moldy, so never assume it's ok if it's been a while since you've opened it.
We have grapefruit accessible as my husband eats that every day for breakfast and they are too big to fit in my fruit crisper. I have the baby carrots my son loves ready to go and easy to see in a container on the lower shelf. I've grouped all my dairy together in 3 places- cheese strings in the pull out drawer on the bottom for the kids to grab for their lunches, coffee cream and milk in the middle, and cheeses, yogurt, and sour cream on the lower shelf next to the carrots.
All our leftovers are hanging out together by date- yesterday's leftovers on the top, and previous ones in the middle. Today I'm assembling the leftover moussaka ingredients to make one for the freezer, and that will clear out the middle space to leave room for any other leftovers we make.
My crispers are full of vegetables and fruit. We generally plan our meals around what's living in these drawers, because if something is going to go rotten and get thrown out, it's vegetables and fruit. We have lettuce, beets, carrots, parsley, and celery in the one...apples, oranges, clementines, and kiwi in the other. Before I buy more vegetables and fruit these need to be substantially emptied. I have a butternut squash living up on the top of my fridge with leftovers, and that is going to be roasted tonight for dinner, and we'll eat steamed beets as well.
I'll share a couple of ideas to make the most out of your fridge space. Please don't hesitate to connect with me if you need some more personalized help :)
A stocked fridge is more personal, depending on what you like to eat. A wide variety of fruits and vegetables, dairy, and condiments are my main go-to's when planning meals and snacks. The point of shopping for fresh food each week is to eat what you buy, so plan your meals and stick to your list. It's so easy to go overboard with good intentions when shopping, especially when you've got people with you or you're hungry to begin with, but that's how food waste happens.
Your fridge and freezer are the perfect places to put together flavourful, healthy meals that make your tastebuds sing. You can make your food budget go so much further when you cook for yourself, and I encourage you to find a way to incorporate more of this in your own life. Not only will your wallet thank you, but your body will as well. I offer a meal-planning service that can be personalized to you, your time, your tastes, and your fridge/freezer/pantry. I'd love to chat to see how I can help you use what you have!
Enjoy your day friends! If you enjoyed this post, please share it. I'd love to see you hop over to my Facebook page, where I post almost daily tips, tricks, recipes, meal plans, and interesting news from the world of food and nutrition. Come "like" me so you don't miss anything!
For many years, my fridge freezer was all I had. It was a typical top freezer and it was a struggle for me to know what was in there because I was too short to get into the back of it.
This fridge was a huge improvement for us- I wanted the pull out drawers and I love them still. We bought a small upright deep freezer for the basement just a couple of years ago, and the majority of my uncooked meats, ready-to-eat meals that I've cooked ahead (chili, meat sauce, shepherds pie, etc), extra vegetables, dinner rolls, containers of soup, and bones that I'm keeping for stock live in it. I routinely bring up food from that one as I meal plan each week so that I don't have to run down to the basement to grab the food I need each day.
Right now my freezer isn't as organized as usual because I'm in the middle of using up what we have so we can restock for the fall, but in this small snapshot you can see leftover rice, leftover navy beans, a bag of perogies, bagged vegetables and fruit, whole tomatoes, sliced ham, cooked chicken and meatloaf, a ginger nub, vegetable scraps, a couple of baggies of soup stock, and several freezer packs of various sizes. The kids lunches also live in here- in the top right compartment (where my vegetable scraps are right now) is everything I have made for lunches- meatballs, burgers, cheese strings, and muffins. When I get organized I also like to roll and freeze wraps so they can just grab and go.
I consider my freezers reasonably well stocked. But why? What makes it stocked? Why does it matter?
Here is the best article I've ever read with tips and suggestions on correctly stocking and organizing your freezer. I've done most of these things, myself, and if you want to start getting the most out of your freezer space I recommend you start with this resource.
You can always call for a companion to help you out if you're ready to do a fridge, freezer, or pantry audit. The big jobs are easier with a helping hand, and I'm just a message away.
Did you enjoy this article? Please share!
Have a great day, friends!
I love soup so much, you will seldom see a meal plan of mine that doesn't include at least one dinner made up of a soup of some sort.
And the leftovers...soup leftovers make me happy too. For one thing, they seem to taste better the second or third day. And you can always pair them up with a sandwich or salad and have another dinner or hot, quick, and satisfying lunch. It freezes beautifully, too, which makes me happy because then it means I've got some meal starters in my freezer.
I love soup because it can be as fancy or simple as you'd like. Soup doesn't require a recipe, most of the time, and it's a fantastic way to use up bits and pieces of ingredients that need a meal to be useful, which also means it's an economical thing to cook at the end of the food in your fridge and pantry.
However, my family doesn't love soup. It used to be the only way I could get my second son to eat a balanced meal- if it was in soup, he'd eat it. Now, however, he's older and wiser and realizes he doesn't like soup very much. Putting soup on the meal plan twice this week is a big gamble, but I'm hopeful that because one of the soups is from my freezer and new to them it will be tolerated, the best outcome I can hope for with this family.
I've been making adjustments to my love for soup against the preferences of my family, and I have come to the realization that if I turn my favourite soup flavours into a one-pot skillet meal they will eat it. It seems to be the broth they object to. Last week I made minestrone minus all the lovely broth and both boys gobbled it up without a word of complaint. I can add as much broth as I like to make my own brothy bowl, the way I like it best. This week I aim to take the leftovers from my curry soup and turn it into a potato casserole of some kind. I will keep you posted.
How can you marry the food you love with the disdain of your family in a way that makes everyone happy? Feel free to let me know!
I'm just a message away if you're looking to make happier changes in your meal times!
Enjoy your week, friends!
A few weeks ago I posted about why I like to use romaine lettuce in a different way than just a salad- and this is true of swiss chard, too. I really enjoy my weekly test kitchen because it challenges me to think about food in a different way than I usually do.
This summer I’ve used swiss chard as a topping for my burgers, in a salad, sliced up and cooked into a Vietnamese Noodle Soup, and now as a rolled appetizer, stuffed with strawberries and fresh cheese, and served with a balsamic reduction for dipping.
I know it may sound complicated to try new things. It can be scary, and maybe (like I used to be) you’re a little bit worried it won’t turn out and you’ll be wasting food by throwing it away.
While that IS a possibility, I would like to pose another perspective: trying something new is never a waste, even if you have to throw it away (and that’s a rare occasion!)
Most of the time the finished outcome will not be so bad it has to be tossed, and consider the alternate outcome- you may discover something new you love!
When testing my swiss chard appetizers, I started small, making just 2- one for my husband to try, and one for me. Both of us enjoyed them, so I plated a few and brought them to a family event so I could test them on other people too.
The overwhelming consensus was “these are really good”. And if they weren’t good? I would have known before I made a bunch and brought them to the party because I started with just 2. A few ingredients and a little time means it's not a big deal if it doesn't work out.
Here are a couple of ways to introduce something new to your cooking repertoire:
Hopefully you’ve got some interesting ideas cooking up in your head now! Enjoy your day, friends.
This week I'm playing with the Thai Basil that I am growing in my herb garden. We're going to run a late #testkitchen this week (today rather than yesterday if all goes well!), making Thai salad rolls for dinner tonight and a Vietnamese noodle soup with chicken and vegetables for dinner tomorrow.
But why bother? Why change to a different kind of basil? Why not stick with the old one that is known and loved?
Over the years I've observed there are 2 basic kinds of eaters in the world: people who can eat the same thing all the time and be perfectly content, and people who want to eat different things all the time and rarely eat the same thing twice. I don't think either extreme is healthy or sustainable. In our family, we encourage a bit of both for a few different reasons:
By now you all are used to me talking about incorporating a variety of different colours into your food but we don't usually emphasize reasons for different flavours. I'm going to hone in on one reason this morning: "...waking up your taste buds".
Raising a family of picky children with a husband who came pretty picky himself has been a journey for us. At the beginning of parenting small children I was completely unprepared for picky eaters. The idea of it was as foreign to me as living in full darkness half a year. When I was a child, if my mom put food in front of me, I ate it. To be suddenly faced with gagging, vomiting, tears, and the rest was bewildering.
However, I firmly believe food should not be a fight. Ever. We determine what foods go on the table so we fully control what response we will get. We can talk more about this a different day.
Suffice it to say, providing different flavours to ourselves and our families can allow us to enjoy different foods while we are out and about at various times in our lives. Like it or not, most of us enjoy meals at places other than home. We can't always control what's for dinner, and so it makes sense to train our taste buds.
And that is it for today, friends. If you enjoyed this post, share it! Help me grow my business by getting my name and brand known! Tune in tomorrow on Facebook for a discussion on reverse meal planning and if you haven't "liked" my page yet, please do so- I don't want you to miss anything!
All the best!
To know them is to love them.
Not convinced? Let me try.
Aside from the rhyme we learn as children, beans and other legumes are not as well loved in North America as they are in other parts of the world. Legumes make up a large part of diets around the world, from Africa to Israel, and are especially useful in regions where religion or poverty play a role in the kinds of food people eat, such as India.
If you do a quick google search you will find out many reasons why you should or should not eat legumes. I leave the final decision up to you.
In my role as a nutrition coach I stand firmly behind “common sense nutrition”. I think any food in excess is detrimental to your health and well being.
Pulses are part of the legume family. Pulses refer to beans and lentils (the seed part of the plant). Common legumes are alfalfa, soy, and peanuts.
I use both pulses and legumes as a whole often in our cooking. As a family we enjoy meals that are made strictly vegetarian but also enjoy meals where legumes complement traditional meat-based meals. For example, chana masala was my latest test-kitchen dinner for a client, and that’s a vegetarian dinner. My oldest son loved it in spite of it being a new recipe for all of us, and even went for seconds. We also eat chili a couple of times a month that incorporates both beans and meat.
Lentils can be pureed and added as filler to meatballs, meatloaf, or burgers. They add bulk with nutrition so the meat goes further, and they also give an extra boost of fibre and iron. Beans can be added to salads and soups. Roasted beans are a fantastic snack to keep with you to enjoy when you’re on the run and you know you’ll be hungry. They’re packable, require no special care, and a small amount is very satisfying. My roasted bean recipe will be posted on my Facebook page this week on #foodiefriday. Come check it out!
It's almost summer. Eating meals based on legumes and pulses makes sense in the summer because they can require no real effort beyond opening a can, rinsing them, and eating them cold. When cooking a hot meal with them they really only need to be cooked long enough to heat all the way through- much less cooking time than meat.
*Important Note: Beans and legumes usually require soaking, draining, and boiling. Always follow the package instructions or they can be toxic.
One of my final reasons to eat and enjoy this variety in our diet is a financial one. You get amazing nutrition from pulses and legumes at a fraction of the cost of meat. As someone who is the grocery shopper and meal planner for the family, I know I can attest to the cost of meat on the rise. It makes sense to branch out to seek our nutrition from a variety of sources if nothing else then to stretch the grocery budget further.
Fortunately for us, it’s not a hardship to enjoy this branch of the meat and alternates food group. Do you eat legumes and pulses on a regular basis? If not, I encourage you to schedule a few meals this summer that incorporate beans or other pulses into your regular meal.
Stuck for ideas? I’m only a message away.
This week on Facebook we are talking about Basil. Not only does it taste great in food, it’s also delicious when mixed with fresh lemon in a jug of water. Fresh flavoured water without any added extras is somewhat addictive! I highly recommend it.
Basil is a good source of Vitamin K, the dried version more so than the fresh because it’s more highly concentrated. Getting your vitamins from your diet is the most direct way to absorb your nutrition, and is infinitely preferable to loading up on supplements.
Vitamin K helps keep our bones strong... it takes more than just calcium. Because it’s a vitamin, it also works in conjunction with vitamin D to do so. There are actually 2 types of vitamin K- K1, found in foods, and K2, produced by gut bacteria.
Vitamin K also plays a role in cancer prevention. It works with Vitamin C to weaken cancer cells and causing them to rupture.
Vitamin K keeps hearts healthy and strong by preventing calcium buildup in the arteries. There is also some really interesting work being done that suggests insulin response can be treated with Vitamin K supplementation.
Vitamin K can be overdosed on when using a supplement, and is no longer sold as one because of the high liver toxicity associated with it. This is why you must get it from your diet. I know I say it all the time but I will say it again:
The best way to maintain a healthy body in all areas is to eat a well-balanced diet of appropriate portions, drink lots of water, get enough sleep, and exercise the best you can when you can.
With the opposite benefit of Vitamin E, Vitamin K causes coagulation of the blood. It exists in a delicate balance within people taking blood thinners. Some Vitamin K rich foods are required, but not too much. Do speak to your doctor about this if you have any questions.
Vitamin K deficiency is rare, and most commonly found in infants.
There are interactions associated with Vitamin K.
To summarize, Vitamin K is important to:
You can find Vitamin K in these food sources:
Green leafy vegetables such as kale, beet greens, romaine lettuce and collard greens, cucumbers, broccoli, basil (dried is the most potent), pine nuts, carrots, peas, and so much more.
For a comprehensive look at foods containing Vitamin K, check here.