Adventures of the Blueberry

Hello Everyone!! I hope you are all enjoying this last little bit of summer! I know I sure am. I love this time of year!! The local produce is so abundant, it has me bursting at the seams with excitement. Yes, I know I am a bit of a nutritionist geek! One of my favorite things to do is go to local farmers markets and pick my produce straight from the source. I find it so relaxing and exciting to know exactly how fresh my food is. It has become a little more hectic with my one year old but still so much fun!

Sophie couldn't get enough blueberries

I truly believe that now more than ever, it is critical to teach our children where our food comes from. Many little ones think that most food comes out of a box from the grocery store and seem to have little connection with our earth and how food is grown. 

I grow some produce in my garden and also go picking to whatever local organic farm I can get to. 

Sophie loves it!!! She has so much fun picking the fruit off the tree and munching away. She actually eats a lot more fruit than she normally would. 

Please!!! Take your kids to your local farms and teach them the importance of eating local and where food actually comes from. 

Why eat local you ask?? Because you are getting the best nutrition for your buck. After a fruit or vegetable is picked it starts to lose its valuable nutrients becoming less and less nutrient dense with every day. It is also a lot cheaper to buy directly from the source. I also think it is important to support our local growers. And most importantly, it tastes so much better!

Blueberries are bursting with flavor and nutrition! I just love them. So when my friend from Appreciating Health told me about a place by her house to go picking, I hopped in the car with Sophie and we went with her and her little man Henry. She lives in Bowmanville. Anyone looking for more information please feel free to email me. 

Mr Cutie Pie Henry loves his blueberries!

Here are some of the beautiful health benefits of the almighty blueberry 

• Blueberries are phytonutrient superstars. These fruits contain significant amounts of anthocyanadins, which are powerful antioxidants
• Blueberries are an excellent source of bone-nourishing vitamin K. Yes, you read that right. Blueberries for your bones...who would have thought.
• Recent research on the powerful antioxidants in blueberries is showing that they have a positive impact on memory and brain health. 
• Your heart loves blueberries. The antioxidants in blueberries are known to protect the heart 
• Blueberries are a good source of vitamin C 
• Blood sugar problems or diabetic?? Blueberries are a great fruit for you, known for their positive affect on blood sugar metabolism

While I love eating blueberries by the fist full, I also love adding them to my smoothies. 

Here is one of my favorite recipes

1 cup of fresh of frozen blueberries 

1 cup of ice 

1 cup of sesame milk (or other milk of choice)

2 tbsp of hemp seeds

2 tsp of raw honey or maple syrup or to taste

Optional superfoods

2 tbsp of yogi berries

1 tsp spirulina

4 swiss chard leaves 

1 tsp of nutrasea fish oil or flax oil 

Blend and enjoy!

Loving Leftovers!

Hello Everyone!!! I know it has been a long time since I have posted. I have been spending my precious time with my little angel who will be 13 months on the 14th. Can you believe it?? I sure can't. This time has flown by. I am truly grateful for my little Sophie everyday. She has brought so much love and light to this world and to my life. I am blessed everyday!

Look at that face!! It melts my heart every time :)

This was me and my little lady in June picking some organic strawberries. So much fun :)

I am officially back to work and excited to share with you all of my new recipe creations from the past year. I have a lot to share :) It feels good to be back at work and sharing what I know best and feel most passionate about!

Over the years I have seen hundreds of momma's in my nutrition practise. I can't tell you how many times I heard  the common stumbling block of not having enough time to prepare healthy meals for their family and/or fit exercise in. Well to all of the super momma's out there, I truly hear you now. I totally understand what all of my momma clients were talking about. Life is busy!!! And I only have the one! I kinda feel like I am part of the club now and I can truly understand how time can be an obstacle sometimes. Something that I know for sure is that we make time for that which is most important to us. If healthy eating and exercise is of high value to you, somehow, some way you will make it happen.

This is what it looks like in my kitchen when I am cooking :)

I choose to make healthy eating and exercise (more on that in another post) a priority in my household no matter how crazy things get. Sometimes my house isn't as clean as I would like it to be......well pretty much all the time! In my world I would rather have a messy house and eat truly healthy and delicious homemade food! 

I know many of you reading this are also very busy, many much busier than I am. I am going to make it my mission to show you that you can do it to!!! Whether you are a mama or a daddy or just a busy person, I know that you to can find more time to prepare the best most amazing food for you and your family! You can make healthy food fast and delicious!!

The following recipe is a great way to use up leftovers. I made this for lunch today and it took me all of 15 minutes...that was with my little girl at my legs, then wanting up to see what I was doing, then needing a diaper change.....it went on and on, as usual. 

I made this and shared this with my little girl today and we both just loved it!!! This time of year the local produce is so abundant! So many beautiful fruits and veggies to choose from!! It is my favourite time of year.  

Loving Leftovers!

1/2 cup cooked brown rice or quinoa or other whole grain 

1 tsp coconut oil or sesame oil

handful chopped chicken (can also use beans here for a veg option)

a sprinkle of organic tamari

1 cup or more of leftover veggies (or freshly steamed) - here I have cauliflower, yellow zucchini, sweet potato, asparagus and broccoli, all roasted and local

1-2 tbsp of sauerkraut*

1 tbsp of hemp, sesame or sunflower seeds

chopped fresh herbs - i used cilantro here 

Preheat oven to 300F. Put veggies in a oven safe dish, sprinkle with some olive oil and place in the preheated oven. Only takes about 15 minutes to warm through.

While the veggies are warming sauté brown rice and chicken is coconut oil to warm. Add tamari

Place the rice mixture in  bowl. Top with veggies, then sauerkraut, seeds and fresh herbs. 

Enjoy!!! And get creative. The possibilities are endless with this dish. Use whatever you have on hand!

*I make my own sauerkraut. If you don't want to (I totally understand) make your own than I encourage you to get the high quality stuff from your local health food store. I like Eden Organic. The ingredients are cabbage and salt. Pure, simple, delicious and oh so good for you!

Boost Your Health with a Daily Dose of Green Juice!

If you follow my blog you know that I am a new mom to the cutest baby girl that ever was....lol!!! Doesn't ever mother feel that way about their baby?? 

This has meant that sleep and I haven't been great friends lately. I am up with my baby at least 2 times per night and up to 5 times. On top of no sleep I am breastfeeding which takes up a whole lotta energy.  I have to say all of that can take alot out of you. To ensure that I keep my body in tip top shape I have been giving myself a daily boost with green juice. And guess what?? I am feeling pretty great considering that I haven't had a good night sleep in months and I know that it is because I am making great food choices on a daily basis and powering up with a green juice. 

I have a juicer but not a very good one. I feel like I am wasting money every time I use it. The pulp is still so wet and i have to use a ton of produce to get 1 small glass of juice. So I have been using my blender and my nut milk bag (you can get a nut sack at one of my favourite fellow nutritionista’s website http://www.meghantelpner.com/product/nutsack/) . You can also use a fine strainer or cheese cloth. I find the nut milk bag works best...and then you can start making your own homemade nut milks...SO YUMMY!!!

See below for directions on how to make juice using this method. 

Simple Green Juice

1/2 pear or granny smith apple

1/2 juice of 1 lemon

4-6 leaves of chard, kale, collards, dandelion greens

1/2 of a large english cucumber or 2-3 celery stalks 

Optional - 1 small beet - makes this no longer a green juice as the intense red color takes over but adds a touch of sweetness.

Chop up the pear and blend with 1/4 cup of water and juice of 1/2 lemon.

Slowly add in greens and cucumber until well blended

Have large bowl or measuring cup ready. Pour liquid into nut milk bag over the bowl. Squeeze until you have removed all of the liquid. 

Enjoy in a large glass with ice - green juice always tastes better cold!

Serves 1-2 

  

Here are my top 5 reasons why you should consider juicing;

1. You get the maximum absorption of vitamins, minerals and antioxidants - when you take out the fiber your body can easily absorb and assimilate the nutrients in the juice very quickly. It gives you a quick nutrition boost. Please note - as the juice sits the nutrients get oxidized so drink up quickly. If you are storing juice please store in a glass jar with a good seal on it.
2. Green juices are alkaline. To learn more about the acid/alkaline balance, check out my post here - http://jamiesnourishingbites.blogspot.com/2010/09/finding-balance-ph-balance-that-is.html
3. Green juices are a great way to add variety to your veggie consumption. For example, if you are not a big fan of kale (which is delicious and so versitile...but i guess not for everyone) you can always add it to your juice to get the amazing benefits. 
4. Helps your body gently detoxify keeping your cells healthy and working efficiently
5. Amazingly abundant energy. Who doesnt want more energy?? Try green juicing for 1 week and experience the energy boost for yourself :O)

Please share with me and my blog followers! Do you juice? What is your favorite combo?

Pumpkin Bread

I love pumpkin...it is not a surprise to you if you have followed my blog for a while. 

Check out these past pumpkin lovin' posts. 

Pumpkin Lovin' Smoothie

Pumpkin Pie Muffins

Crustless Pumpkin Pie

 Pumpkin is very low in starch and calories, is rich in fibre and has a whack of powerful antioxidants. This means that pumpkin is not only great for your waist line, it is also a health boosting superfood! 

Most often we see pumpkin in sugar laden rich desserts....making it not a health food anymore. Here and in my past pumpkin posts, I like to reduce the sugar and switch to wholesome sweeteners along with adding other super foods. 

I got inspiration for this recipe from a fellow blogger. Find the link below. I just decreased the honey a bit and added stevia to lower the sugar in this recipe. I also used coconut oil instead of olive oil because i thought it would taste better. And switched up the spice mix by making cinnamon the star here. This loaf is one of my new favourite pumpkin recipes! 

This recipe uses almond flour instead of a grain based flour. It is made by removing the skins of the almonds and grinding into a fine powder. Almond flour is low on the glycemic index, rich in vitamin e, maganese, magnesium, healthy fats and protein. 

Note: My favourite almond flour is by JK Gourmet. It is much better than any other brand I have tried. Contact your local health food store to see if they carry or purchase online HERE! You can also find almond flour at your local BULK BARN

Ingredients

• 1 heaping cup of pumpkin puree*
• 3/4 cup of honey
• 10 drops of liquid stevia
• 2 tablespoons of coconut oil 
• 2  omega 3 free range eggs
• 3/4 teaspoon of baking soda
• 1/2 teaspoon of salt
• 1 heaping tbsp cinnamon
• 2 cups of almond flour

Method

1. Preheat your oven to 325F
2. Combine all the ingredients in your high powered blender or food processor (in the order listed)
3. Bake in a bread pan for 60 minutes or until the outside is very brown. Do the toothpick test to see if it is done! It should come out dry. The timing really depends on how moist your pumpkin puree is. 

*Try roasting your own pumpkin. It is so easy. Cut the top of the pumpkin like you would to carve. Scoop out seeds. Place the top back on pumpkin. Roast at 350 for about an hour, depending on size of pumpkin. I then remove peal, puree and store in the fridge for my favorite pumpkin recipes. Here are a few more of my fave’s.

*RECIPE NOTE - If using canned pumpkin, make sure it is just pure pumpkin

Find some more pumpkin loving goodness from some of my favourite blogs;

Pumpkin Pie Muffins from Elana's Pantry

Another one from Elana's Pantry Pumpkin Ice cream

Pumpkin Soup by Meghan Telpner

Grain Free Pumpkin Muffins from Nourishing Meals

And this is where this recipe inspiration was from; Pumpkin Loaf from Comfy Belly

Creamy Fall Harvest Soup

This soup has it all, not only is it super healthy it also is a crowd pleaser. It is so creamy and delicious. It is a great soup to enjoy this time of year when you can get all of the local goods! 

Here are some of the soup’s highlights; 

Turmeric - powerful anti-inflammatory, antioxidant 

Butternut squash - high in vitamins A and C, high fiber and a whack of antioxidants. Great source of slow digesting carbs for optimal fuel!

Pumpkin - low in calories and high in fiber. Great source of vitamins A and C. Fresh pumpkin is also notably high in carotenoids which are powerful antioxidants

Red Lentils - Lentils are a great source of folate; important for cell division - especially critical for pregnant ladies or those trying to conceive. They are also a great source of vegetarian protein and have a whole lotta dietary fiber to keep your bowels happy 

Ingredients 

• 2 tbsp of olive oil 
• 1 large onion, chopped
• 4 small garlic cloves 
• 2 cups of roasted butternut squash (or 1/2 of a large squash)
• 1 cup pumpkin (i used fresh roasted but canned will work well)
• 10 cups of water
• 1 tsp of turmeric 
• 1/2 cup red lentils
• Sea salt to taste 

Optional - top with a few lightly toasted pumpkin seeds 

To Roasted Butternut Squash

1. Cut squash in half.

2. Remove seeds (as seen in picture below)

3. Place face down on a cookie sheet

4. Bake in a preheated oven at 350F for about an hour or until cooked. 

Soup Preparation 
1. Over medium heat, add onions and olive oil to your pot and cook for about 5 minutes until onions are softened. 
2. Add garlic (I love to use the fine grater in the picture below to make garlic into a paste which helps to evenly disperse garlic flavour! It is one of my favourite kitchen tools...also great for making lemon zest) and cook for 1 more minute
3. Add red lentils, turmeric, water (or broth), sea salt, pumpkin and squash. 
4. Bring to a soft boil and then simmer for 20 minutes or until lentils are cooked. 
5. Ladle soup into your high powered blender or food processor and process until smooth!
6. Enjoy with lightly toasted pumpkin seeds on top!

Please share: What are your favourite fall harvest veggies?? And how do you like to enjoy?

I'M BAAAAACK!

It has been quite awhile since I have posted on this blog. I have been busy with my new bundle of joy. Sophia (we call her Sophie) Anne was born July 14 at 12:49am. Her father and I have been enjoying every moment with her. Here are some of my favourite pictures!!

 This picture was taken seconds after she was born. The best moment of my life! 

 This is Sophie and her daddy! I love this picture! It shows just how much they both love each other!

 This is her favorite spot. She likes to hang out up on your shoulder (in particular her daddy's) and she always has the arm over just like that! :O) 

 I just love this picture of her!!

 Sophie and her mommy! This was a self taken shot with my iPhone. 

This was taken this past thanksgiving weekend. It is amazing how much she has changed already. At only 13 weeks old, I already feel like my little girl is growing so quickly, lol ;o) 

Come back on Monday for a brand spanking new fall harvest soup recipe...long overdue! 

Banana Cherry Bomb Smoothie

I love starting my day with a refreshing smoothie when the weather is warmer. I use frozen fruit and enjoy a cooling drink that contains a ton of nutrition. For those of you who follow my blog and my fan page on FACEBOOK you know that I am a big fan of green smoothies. I add veggies such as kale, chard, spinach and zucchini to name a few to my smoothies often. I know it may sound crazy but as long as you have some fruit in there you don’t taste the veggies and it is a great way to boost health

There are sometimes that I just want a simple smooothie (still super nourishing though) and today was one of those mornings. That and I didn’t have any fresh greens on hand. Last summer I posted a recipe for cherry bomb ice cream (take frozen bananas and cherries and puree in a food processor until smooth..yes it is that simple) that is amazing so I decided to make a smoothie with similar flavour. Let me tell you this smoothie won’t disappoint.

Don’t you just love cherries?? They are one of my favourite fruits not only because they taste great, they also pack a whack of nutrition. Here are some of the nutritional benefits of cherries


• Low glycemic fruit – great fruit choice for diabetics, wont spike blood sugar
• Great source of vitamin C
• Anthocyanins – just a big fancy nutrition word for a powerful antioxidant that supports heart health

• Helps reduce pain and inflammation – studies show that the anthocyanins can help reduce inflammation in the body. Anthocyanins also promote muscle recovery post exercise by reducing inflammation and promoting healing of the muscle tissue. Therefore this smoothie would be a great post workout treat that will provide your body with optimal nourishment for muscle recovery.

• Very effective treatment for gout. If you are a gout sufferer talk to your health care practitioner about taking cherry extract in supplement form for optimal results to prevent attacks
• Contain 19 times more beta carotene than blueberries or strawberries
• Potassium, magnesium, folate, and iron are also found in cherries
• Ellagic Acid has antiproliferative and antioxidant properties. The antiproliferative properties of ellagic acid are due to its ability to directly inhibit the DNA binding of certain carcinogens = in simple words – it helps prevent many types of cancers.


Now don’t you just want to go and eat some cherries??? I bought some local Canadian frozen strawberries from my local market. Please note that cherries are on the dirty dozen list according to the Environmental Working Group, due to its pesticide residue; please purchase organic when possible.

Here is the simple, nourishing and delicious recipe!

½ banana, frozen

½ cup cherries, pitted and frozen

1 heaping tsp chia seeds

1 optional tsp of acai powder (Navitas Naturals)

1 cup unsweetened almond milk (homemade or store bought)

1 serving of high quality protein powder