10 April 2013 · 8:00 am

Super Kale Slaw

Super Kale Slaw by Edible Vie

Last week while I was sitting in a statistics class, I was struck with a foodspiration (food + inspiration) moment. It was a gorgeous day outside and all I could think about was summer, cottaging, swimming, sunshine and, of course, eating! I couldn’t stop thinking about things I eat in the summer, which is usually a-lot of everything. I was craving food to eat on a hot day. Other than potato salad (which is a staple in the summer, more on that later), I love coleslaw. Not the mayo-drenched sweetened “coleslaw”; I love vinegar-dressed coleslaw! And this is where I had my inspiration and created this gorgeous, super nutrient dense kale slaw salad. This slaw highlights awesome features of some very simple ingredients, and to make the slaw tangy and crisp, I used one of my favourite condiments, apple cider vinegar!

apple cider vinegar (ACV) is a vinegar made from fermented apples. This vinegar is rich in enzymes that help increase digestibility! For anyone who has some digestive distress – I highly recommend introducing ACV into your diet! ACV is even used to treat symptoms of heart burn, it may sound contradictory but it actually works. This is because ACV will actually trigger your stomach to produce more hydrochloric acid, aiding in the digestion of remaining food particles that are causing you to feel bloated or gassy after a heavy meal. Instead of popping an antacid if you have heart burn (which does sooo much more damage and doesn’t look at the root cause), try drinking 1 tsp of ACV in a cup of water and ~magic~ you will feel better immediately.

In addition to its digestive effects, ACV is key to creating alkalinity in your body. It is ideal for our body to be in a state of alkalinity – however most of us are acidic. This is essentially due to what you eat; a diet high in processed foods, grains, and meat makes us acidic. Dis-ease and (bad) bacteria, viruses, and even cancer cells can proliferate in an acidic state. I could actually write about this for days…but also achieving alkalinity is not easy – it requires consuming greens, greens and more greens and water and greens and more water and greens and some fruit! Greens! ACV to the rescue. ACV will help balance your pH because it creates an overall detoxification effect of the body, it stimulates your liver to rid of the toxins and eliminate through your bowels – WE WANT THIS.

You can even clean with apple cider vinegar, or use it as a conditioner in hair(one of my faves). It really is an awesome, awesome solution.

Alright, so now that I’ve made my point about how amazing apple cider vinegar is – I hope I have empowered you to go out, buy some and try some! In addition to making this slaw recipe, you can also use ACV as an alternative to balsamic vinegar or white vinegar in your salad dressing.

Super Kale Slaw

Ingredients:

  • 1 bunch of kale, cut into ribbons (I used lucinato or dinosaur kale)
  • 1/2 head of a large red cabbage, cut into ribbons (I used a mandolin to get the desired thickness and the sliced accordingly)
  • 3 medium carrots, julienned
  • 1/3 cup apple cider vinegar
  • 1/3 cup extra virgin olive oil (EVOO)
  • 2 teaspoons of tamari (AKA wheat free GMO free soya sauce)
  • salt and pepper to taste (optional)

Directions:

  1. Slice all the vegetables accordingly and put into a big salad bowl
  2. Combine apple cider vinegar, EVOO and tamari in a separate bowl and mix well
  3. Add dressing to salad bowl and mix.

Simply delicious.

Bon Appétit!

Kasia

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30 March 2013 · 7:31 pm

Chocolate Mousse Tart

ChocoMousseTart

I’ve been reading Julia Child novels (I am almost finished reading My Life in Paris), what a woman! Here she was in the 1950s trying to bring the eloquent French Cuisine to the American Culture, but Americans were not interested in something  gourmet and complicated. She had trouble even publishing her masterpiece because Americans housewives were more interested in food that LOOKED gourmet but was easy and quick to make. 50+ years later and that is still a challenge amongst most people. When I think about creating a recipe, the last thing I want it to be is complicated and laborious, but I do want it to be as delicious as possible. This is simply because I’m busy and don’t like to overcomplicate things in the kitchen myself (in my head is a whole other story), so why would others.

In the last month I’ve been exposed to many, many fun and delicious recipes from my classmates at IHN as we had to prepare and present food demonstrations – then we got to eat it! A popular demonstration were these Chocolate Mousse/pudding type creations that were made from avocado. Wait a minute – avocado? Yes, avocado!  I’m not going to pretend I created this recipe because I didn’t, and if you googled it you would come up with literally HUNDREDS of different ways to create this. My version is simple, delightful, decadent and easy to make. Best of all, it’s in cake/ tart form with an incredible crust. I made this tart for a family event I went to yesterday and, I promise, no one even knew there was avocado in it. No one even asked how I made it until it was all finished, and then I revealed the secret ingredient. Everyone was shocked and intrigued! Parents – this is a great way to hide green things. Who doesn’t love chocolate?

I’m not entirely sure what to call this – I  figured if people liked it, I’ve taste tested the recipe and I can post it. So here I am, sitting in my favourite cafe in Guelph, writing about this decadent and delicious Chocolate Mousse Tart  I made. It is dairy free, gluten free, vegan AND about 99.99% raw (if you substitute out the maple syrup for a raw sweetener, you’ve got it). If you keep it in the freezer for longer, it solidifies into an frozen sorbet texture, if you refrigerate it, it stays as a pudding.

Avocados are amazing and I can talk them up to no end. Don’t be afraid by the amount of avocados used because these babies are beautifying in many aspects. Eat them up! Today, however, I want to focus on another main ingredient in this dessert. And that ingredient is raw cacao. 

What’s the difference between cocoa and cacao?

Cocoa – the kind of stuff you can buy at a regular grocery store and find in regular chocolate bars – is what happens when raw cacao heavily processed, heated, stripped of all minerals and vitamins, fortified with dairy products and soy by-products. Because it is so stripped and void of its properties that make it cacao, sugar and other things (High Fructose Corn Syrup anyone?) or additives and colouring is added back into the powder to make it sweet… yummy! This is how a superfood becomes a not-so-super-food.

We want to be eating raw cacao instead of cocoa. Raw Cacao is probably the most popular superfood as it closely resembles the taste and smell of chocolate. This is because it is chocolate – the unprocessed, free radical scavenger, beautifying kind.

  • Antioxidants – Cacao has great antioxidant properties due to the  flavanoids, sulfur and magnesium that can be found in eat pod – these antioxidants flow throughout your body and eating up any toxins that may be wreaking havoc on your cells. 
  • High in Magnesium – Magnesium is a mineral that helps your body and muscles relax and give you a feeling of calmness. Magnesium is also a key component in bone health and heart health too!
  • High in Iron – This mineral is found in a protein found in your body called hemoglobin. It forms red blood cells. Iron is necessary to help transport oxygen throughout the body and as a result, can help energize you. Healthy blood = healthy you.
  • Mood Enhancing – Cacao also contains many “bliss” chemicals – namely anadamine, theobromine and phenylethylamine – which are great for boosting your mood. Don’t be surprised if you feel enlightened after eating this dessert :)

Chocolate Mousse Tart
The following ingredients are enough to make a tart in a 8.5″ pie pan, 1″ deep. You may need to adjust the amounts of ingredients  if you are making the dish in a smaller pan.

Ingredients
Crust:
10 medjool dates, pitted
1 cup raw walnuts
1 tsp cinnamon
pinch of sea salt (to bring out the sweetness)

Filling:
6 avocados, peeled and pit removed
3/4 cup raw cacao powder – can be found at your nearest health food store
1/2 cup dark maple syrup grade B
1-2 tblsp raw almond butter (optional, but it elevates the richness and I love it!)
Few raspberries as garnish

Directions:

  1. Line your baking pan in parchment paper – leave it oversized as when you are ready to present the cake, all you will be doing is lifting the cake out of the pan with the parchment paper and then removing the parchment paper entirely from the cake.
  2. Take all your ingredients for the crust and add to food processor, pulse until desired consistency, if you like a finer crust then pulse for longer etc. Once the ingredients can be smushed together, you’ve done well. If it is not sticky enough, add another date and pulse.
  3. Take your crust mixture and line the bottom of your baking pan. Press it down and try to be as even as possible.
  4. Take your avocados and add to the food processor (or a high powered blender). The goal is to blend this up until it is completely smooth.
  5. Once the avocados are smooth, add the cacao, maple syrup, and raw almond butter. Blend again until everything is combined
  6. Now that everything is combined, take the filling mixture and put it in the baking pan on top of the crust. You can create a swirly design or just leave it smooth.
  7. Stick the tart in the freezer to set for about 3+ hours. Take it out of the freezer about 20 minutes before you want to eat it to allow it to thaw. Garnish the top with some fresh raspberries and cacao powder! Et Voila!

Bon Appétit!

Kasia

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25 March 2013 · 6:47 pm

Uncovering Nutrition Labels (Part 1)

For this post, I thought I would share a presentation I did for a class earlier in March. This presentation above  is just part 1 of a series uncovering the truths of nutrition labels. Now I’m all about eating whole foods as much as possible (aka every day all the time), but sometimes convenience can trump everything, including our health (Does it have to be this way though?). When we turn to these convenience foods, I still think it’s vitally important to know what we’re eating. Have you ever found yourself staring a products nutrition label wondering “What does this all mean?” This presentation will help you understand what you are reading. Ultimately, my goal is to empower you (yes, YOU!) to make the best food choices for you and your family.

Currently, in Ontario and maybe throughout Canada, there is a campaign on reading food labels – focussing on the “% daily value” on a nutrition label and ignoring everything else . This is all well and good, but these percentage values are based on numbers that have not been updated in decades even though there is much more recent information published highlighting that we need more nutrients and not as much crappy food! In addition to the out-of-date information, it’s important to know that people have different requirements at different life stages or if they are having health issues. For example,  an adult woman is going to have different nutrient requirements than a teenager and a teenage boy is going to have different nutritional requirements than a teenage girl, etc.

Below is the presentation in summary – if you would like a PDF version to perhaps stick on your fridge, feel free to email me.

Uncovering Nutrition Labels 
A Nutrition Label is mandated to be located on a food product that contains more than one ingredient.

  • Designed to help choose foods that suit your nutritional needs
  • Serving Size, Calories, Fat, Carbohydrates, Sodium and any micronutrients or minerals

Ingredients – The Missing Picture

  • Listed in quantity by weight
  • >  5 ingredients may increase potential for allergens and preservatives

 Serve UP your Serving Size

  • Most packaged items contain more than one serving size – so make sure you multiply accordingly

Don’t be afraid of Calories

  • Check your ingredients!
  • Foods with high calories might have other important nutrients like good fats, and vitamins and minerals.
  • If a product has many calories and many ingredients, it may not be the food for you
  • Ask yourself: “What are the calories or fat being replaced with”?

What’s fat?

  • Look out for “hydrogenated” or “partially hydrogenated – Trans Fats!
    • Slows metabolism and lowers the good cholesterol in your body
    • Don’t be afraid of saturated fat – just find the source

The Low-Down on Sodium & Sugar

  • Recommended daily intake of Sodium per day is 1 tsp
  • 4 grams of Sugar = 1 tsp  – just find the source

Once again, if you’d like a PDF version as a handout, feel free to email me and I’d be more than happy to pass along the file!

Tell me below, what do you look for when you look at food labels?

Bon Appétit!

Kasia

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13 March 2013 · 1:56 pm

Sweet Potato Hash

Sweet Potato Hash
Breakfast happens to be one of my favourite meals of the day. Lately I’ve been indulging on delicious green smoothies and juices, but on weekends, when I have the time to drum up something fantastic, I do my best. One particular Sunday, I really, really wanted some kind of potato hash brown. Realistically, all I was after was the concept so I had to get creative. I had some sweet potatoes and leeks in my fridge and thought to myself – hmm I can make a hash out of this. And I did, however it took a few tries to perfect the recipe because something was always missing…

Sweet potatoes are one of my favourite root vegetables: they are sweet, comforting and incredibly nourishing to the body! Here’s why:

  • Sweet potatoes contain an obscene amount of Vitamin A and its precursor Beta-Carotene which are great for a few reasons, 1. is that it is a powerful antioxidant so it is fighting for health in your body, 2. is that this high amount of Beta-Carotene is necessary for healthy eyes and eyesight
  • High in Vitamin C, another fantastic antioxidant that also promotes healthy immune function
  • Blood Sugar Balancing – a medium sweet potato contains just about 4g of dietary fibre! Unlike it’s counterpart, the potato, the sweet potato has a reasonable score on the glycemic index and satiates your body and your mind – making you feel full for longer.
  • Minerals – remember the post I wrote on minerals? Well organic sweet potatoes contain many minerals in the skin, so don’t peel it if you are looking for a mineral boost

Sweet Potato Hash

Ingredients
2 medium sweet potatoes, grated
2 leeks, white parts, grated
1 medium onion, chopped
2 tsp of salt
pinch of cayenne
1 tbsp rosemary
1 tbsp thyme
1-2 tbsp Extra Virgin Olive Oil (EVOO)

Method

  1. Preheat your oven to 375F
  2. Combine grated sweet potato, grated leek and chopped onion into a large mixing bowl.
  3. Add seasonings and EVOO and mix everything together so it is all combined.
  4. Lightly oil a baking sheet or if you have parchment paper, place parchment paper on a baking sheet. I completely eyeballed this but essentially you’re going to make patties with the sweet potato mixture and place them on the baking sheet to be baked in the oven. Place your patties in the oven for 35 minutes, flipping half way through.

Baking this recipe means that the flavours melt together and the sweet potatoes caramelize for a truly decadent flavour. This recipe can be used for breakfast, lunch and dinner; it is so versatile!

Bon Appétit!

Kasia

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5 March 2013 · 5:19 pm

Savoury Almond Crackers

crackersfin

Oh dear. This week, in particular the last 24 hours, could not have been any more frazzling! We will begin with me finding out last Thursday that I would be doing a food demonstration for my class Tuesday (aka Today). With a weekend full of birthday activities, baking & entertaining, and a test on Monday, I knew this would be a daunting task. Immediately, I knew what I was going to make but then putting together recipe cards and posters, then making enough food for 30 people to taste and SOMEHOW bringing all that onto the TTC on my daily commute. Easy Breezy. HAH!

I had completed most of the design work Sunday night, thankfully. Picked up the cardstock I needed, and I was ready to go. Suddenly, it’s 9pm and I still have to cut, glue and align all my recipe cards that I decided to do myself, by hand, instead of going to a print shop to get them done for me because I wanted to save that 20$. Yah right… 11.30pm comes around and I’m exacto-ing my pages and my amazing boyfriend is dutifully (thankfully) gluing and aligning each card and I notice… I’m missing the temperature of the oven on the card. WHAT. People are just going to place the food item in the oven and it’s magically ready? NO! I’m nearly out of cardstock, what do I do. Slight panic begins to settle in. I decide to just print 30 lines of “Preheat your oven to 350F” and glue it onto my cards – super creative and also super embarrassing. So now we are re-cutting and aligning the cards and it’s 12.30 and I’m mildly panicking because I have the cutting skills of a 2 year old and even though I had used rulers and exact-o knives, the presentation was so not what I had hoped for and I want to cry… and that’s when it hits me.

This has obviously become a bit more than a “school project”. In fact, this is so obviously real life. I mean, if I am putting in all this effort for something that I’m presenting, it’s clear that I’m projecting myself and my brand onto others. If I didn’t care, then, of course, I wouldn’t be up at now 1.30am exacto-ing and going over each card with scissors to make sure it’s aligned and well. To make matters worse, I started to think- what if no one even cares and they throw out the cards! All that hard work goes so unappreciated. Classic. In a moment, I realised that this is what could potentially happen in the real world, if it hasn’t already (and let’s be honest, who’s had to listen to a really awful presentation before, raise your hand). The content is what matters and how it’s presented by me, even more important. Visuals are also important but if people don’t appreciate it- theres not much I can do about it. As long as I love what I do, I can be happy with that and I also made note that in the future, fork over that 20$ and get it printed professionally. I looked down at that recipe card, deemed it as perfect as possible and went to bed.

Now that I’m done with my self realization and ranting. I would love to introduce to you my latest recipe: Savoury Almond Crackers! THESE ARE YUMMY and were a great hit this afternoon in my class so I can honestly say this without bias. They are incredibly easy to make, gluten free, grain free, vegan, high in fibre and so nutritious! As a bonus it is also an excellent way to get rid of the almond pulp leftover from making your own homemade almond milk.

Almond Pulp – much like almonds, full of vitamin E and important minerals like magnesium and manganese, almond pulp also has a high amount of dietary fibre without the taste of cardboard. Winner!

Flaxseeds – one of natures best plant based sources of omega-3 fatty acids, this is a nutritional powerhouse that is also full of fibre with a slightly nutty taste. When the seeds are milled they are digested easily.

Rosemary – one of my favourite herbs. This aromatic herb is known to tone and aid in digestion as it promotes the production of bile in the liver! It also smells amazing.

Dulse – Dulse is a sea vegetable. A sea what? Yes I said it right, a sea vegetable. Dulse is an excellent source of Iodine and all other macro- and micro-minerals found in the sea. Iodine is such a fundamental part of our system as it is needed to produce the thyroid hormones and promote thyroid health. The thyroid gland governs all areas of metabolism and regulation. Everything from peristalsis to temperature to metabolism of foods to how your other hormones are doing. With the amount of radiation and electromagnetics we are exposed to daily, Iodine is easily displaced and so it is sooo soo important we consume more and protect ourselves. Dulse also takes on that aspect of “salty”, so there may not even be a need for salt in this recipe, I added that for personal preferences.

Savoury Almond Crackers

Ingredients:

  • 1 cup Almond Pulp
  • 2 tbsp Milled Flaxseed
  • 1 tbsp EVOO
  • 1 tbsp Rosemary, chopped
  • 1 tbsp Thyme, chopped
  • 1 tsp Dulse flakes
  • Sprinkle of Cayenne & Celtic Sea Salt

Method:

  1. Preheat your oven to 350F.
  2. Combine all ingredients in a large bowl – if too dry, add some filtered water, you want the “dough” to be a bit sticky.
  3. Roll the dough into a ball and then roll out to 1/4 inch thickness on parchment paper
  4. Using a cookie cutter, stamp the rolled out sheet.
  5. Place in oven for 25 minutes.
  6. Let it cool completely before trying to remove the crackers from the paper

Bon Appétit!

Kasia

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24 February 2013 · 9:35 pm

Make your own: Almond Milk!

Almond Milk

I have been wanting a blender for, at the very least, one year. I asked for one for Christmas since the blender I desired was way out of the student life budget. Sadly, it was not under the Christmas tree this year but an envelope of money to buy one was there instead! I waited and waited for the blender to be on sale and finally last week it was! Quickly it was purchased and two days later, waiting at my childhood home for me to pick up. I’ve had the blender for less than a week and it is legitimately life-changing. I pondered over what the first thing I’d make would be –  would it be a green smoothie? Ice cream? I finally settled on almond milk. In fact I had known I’d make almond milk since before Christmas! Ha! So that’s what I did. I soaked some almonds over night and made some fresh and delicious almond milk. I’m so delighted to share with you the recipe today! With the left over pulp, I made cookies – although I’m still working on that recipe so I’ll leave that for another day.

Almond milk is such a great alternative to dairy milk or soy milk for several reasons:

1. I’m going to be blunt here. Regular dairy milk is, well, gross. Humans are the only species to consume milk not from their mother’s breast. Somehow we have been convinced that milk is the greatest source of calcium and other vitamins like vitamin D, ever. Did you know that even though North Americans consume so much dairy (the most in the world), they also have highest rate of osteoporosis? Aren’t we being told that calcium prevents osteoporosis so drink your milk? Well, your bones actually need more than just calcium. Your bones are mineral matrix that need a fine balance of calcium, magnesium, vitamin D, Boron, zinc  and MANY, MANY more. More importantly, for calcium to be absorbed it needs to be in a 2:1 ratio to magnesium. Dairy milk does not contain any magnesium. In fact, the greatest source of magnesium is from plants, not milk or anything that had a face. So, if you are chugging milk by the carton to fortify your bones without at the very least, eating a salad or taking a multi-mineral, chances are you are doing more harm than good.

2. Animal Rights. I am a huge proponent of animal rights, I do not support conventional meat industry due to how these animals are treated but also because what these animals eat. For the most part they never see the light of day, are holed up in stalls in the dark, forced to eat nothing but corn and soy. Then they get sick from not being active or eating what they are supposed to naturally eat (GRASS), and so they are pumped full of antibiotics. Did you know that the 80% of antibiotics in circulating in North America (specifically the US) are actually being injected to cows, pigs, and chickens. Not like I believe that humans should be pumped full of antibiotics either but…Um…

3. Almonds are great! Almonds are such an awesome nut. Loaded with one of the most powerful antioxidants, vitamin E, consuming almonds helps reduce levels of high cholesterol and ultimately help reduce plaque build up aka a contributor to cardiovascular disease. But! If you are fortunate to not have any of those issues, Almonds are a great way to balance blood sugars aiding in the management of blood sugar imbalances like hypoglycemia or diabetes. Although almonds may be high in “fat” they are high in mono-saturated fats which are easily digested and absorbed in the body because they are short chained making almonds a source of good fats you WANT to be eating.  In addition to its powerful antioxidant fighting abilities, almonds are also a great source of minerals like manganese,  magnesium and copper. All essential in skeletal and muscular health. BOOM, take that cow milk.

This post was long, thanks for reading! Below is the delicious recipe:

Almond Milk

Ingredients:
2 cups raw almonds, soaked over night
6 cups of  pure filtered water
3 pitted medjool dates, soaked
0.5 tbsp organic vanilla powder or pods scraped from a vanilla bean
1 cheese cloth or nut milk bag

Directions:
Soak your almonds overnight in filtered water. Rinse them well in the morning and put them in your blender. Add 6 cups filtered water. Blend very well. My blender has a juice setting… but if yours doesn’t, blend everything together until you no longer can see chunks of almonds.  Pour your concoction through a nutmilk bag or cheese cloth to separate the freshly made almond milk from the almond pulp. Once this has separated pour the mixture back into your blender. Add your dates and vanilla powder and blend until it has combined. Voila! Home made almond milk. Store in a mason jar or resealable jar for up to 4 days in your refrigerator. This makes about 1.5L of almond milk. If you are not sure you will consume that much in 4 days, cut the recipe in half!

Bon Appetit!

Kasia

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19 February 2013 · 2:55 pm

Quinoa Crusted Chicken

photo-18

After class last week, I was on my way to get some groceries and I ran into my friend Natasha. She had  4 bags of groceries because she had just completed her weekly grocery shop and so I asked her what she was making for dinner because I was so tired and feeling blah after writing an exam and having a pretty busy weekend!  She told me she was thinking of making chicken parmesan. Hello. Immediately my tongue was salivating over breaded chicken, pasta sauce and pasta. Although thats not what I quite had in mind…

Last week it was just me in the apartment as my partner is back at his parents house looking after the dogs while they are away in Florida (ah, the life). While being alone is nice, it’s also great because I get to make a complete mess of my kitchen without him standing in the corner looking horrified (mostly because he is usually the one who cleans it up … tehe). On the flip side, however, no one can be my taste tester.

I came up with this recipe while roaming around the grocery store thinking about how I can make a breaded chicken without the bread. You already know the health benefits of quinoa, so today I just leave you with a simply delicious recipe.

Quinoa Crusted Chicken

Ingredients: 
2 organic, grass fed chicken breasts
1 cup quinoa, cooked as directed
2 tbsp fresh dill, chopped
3 tbsp fresh curly parsley, chopped
Juice of half a lemon
2 large eggs
1/2 tsp cayenne
1/2 tsp turmeric
salt & pepper to taste
Directions:
Soak and cook your quinoa as directed. Preheat your oven to 375F.  Once the quinoa is cooked, let it cool cool, and as it is cooling chop up your fresh herbs. Once quinoa is a little cooled, add dill and parsley, mix it around, add cayenne and turmeric. Note: Cayenne can be really HOT, if you are not too used to it, try adding a little bit to taste and continue adding until your desired spice – a little goes a long way! Add your salt, pepper, lemon juice and mix the quinoa around so everything is evenly distributed. Crack your eggs and whisk them in a bowl.  Cut up each chicken breast into strips. Coat each strip in the egg wash and then coat your chicken with quinoa – I was very liberal with the amount of quinoa I added, I smushed it and the egg helped adhere the quinoa to the chicken! I placed the coated pieces of chicken on an oiled baking sheet and stuck them in the oven for about 40 minutes, flipping them once half way through. I broiled the chicken for the last few minutes because I like things to be crispy and the broil gave the chicken a nice golden brown colour.

These were absolutely delicious and such a great gluten free alternative to breaded chicken. I had this with a giant salad but maybe one I day I will try it with tomato sauce and some kind of pasta… yummmmm.

Bon Appétit!

Kasia

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