Kale Chips

1 cup of these tasty green chips serves up more than a day’s worth of vitamin C and K.  They are also loaded with beta-carotene, calcium and fibre.  But here’s even better news: your whole family will love them!

Kale Chips:

• 1 bunch of kale (remove leaves, wash, dry and tear into bite-sized pieces)
• 2 Tbsp olive oil
• 1 tsp sea salt*

Preheat oven to 350°F

In a large mixing bowl toss kale, olive oil and seasoning, using hands to gently rub oil into kale.

Spread kale on a large baking sheet.  Bake for 15 minutes, or until kale is crispy.

Tip: While I'm usually quite liberal in my use of olive oil, overdoing the good stuff in this recipe will result in soggy chips – not good. 

*experiment with delicious topping variations:

- chili

- hot peppers

- paprika

- rosemary

- curry

- parmesan cheese

Enjoy!

Relax, Release and Renew

Upcoming Spring Workshops ~

Ottawa:
Time to Breathe: Letting out the Old and Letting in the New.
Explore the interconnectedness of breath, thought, emotion and movement as you learn to come into deep contact with the breathing body. Date: March 5th and 6th.  For details: Adishesha Yoga Zone (under Events/Workshops)

Yoga for Stress Management: A four week series that will provide an opportunity to learn what causes stress, what happens to the body when it becomes stressed and a system to help regulate stress levels.  Begins: Saturday, March 5th.  For details: PranaShanti Yoga Centre.

The Healing Practice of Restorative Yoga: Nourish, Replenish and Heal. 
Deep repose is a requisite to health and harmony yet, for many, profound relaxation has become an elusive art.  By taking the time to cultivate the practice of relaxation we learn to restore inner strength and deep connectedness. Date: April 2nd and 3rd.  For Details: Adishesha Yoga Zone (under Events/Workshops)

*******
Calgary: Critical Alignment Yoga: Discover exercises that release tension and strain in surface muscles followed by activating deeper postural muscles bringing ease, flow and lightness to movement.  For details: Yoga Dot Calm


Montreal: The Healing Path of Yoga: Explore the healthful benefits of yoga through imagery, breathing and meditation. This workshop will explore timeless yoga techniques and philosophy, along with a lifestyle-altering program designed to create extraordinary change with the power to rejuvenate and heal.  For details: Happy Tree Yoga


Toronto: Yoga for Runners: Incorporate flexibility and strength work to support key areas for runners: hips, hamstrings, lower back, core and breathing.  For details: Roots Yoga Studio.

Blueberry Beet Kale Smoothie

Blueberry Beet Kale Smoothie

I'll admit to being a bit of a latecomer to kale.  This fibrous – not so easily digested – curly cabbage did not hold the same initial appeal as some other (dare I say kinder, gentler) leafy greens that I was accustomed to eating raw.

Still, the health benefits of kale were hard to deny.  And the more studies I read, the more curious and determined I became to work some of this wonder food into my diet. 

Health Benefits:

• Nutrient Profile Highlights: Vitamins A, C, E, K, folic acid, calcium, magnesium, fibre and phytochemicals (plant compounds that have disease fighting properties);
• Systemic Health: Along with its other dark leafy friends, studies have linked kale to a lower risk of cancer, heart disease and osteoporosis;
• Eye Health: Two powerful phytochemicals found in abundance in kale: lutein and zeaxanthin, help protect the retina and lens from oxidative damage;
• Mental Health: Regular consumption of kale may also be beneficial to mental health owing to its vitamin E content. Vitamin E helps protect brain cells from damage caused by free radicals.

When to Buy It:

Although it is available year round, kale is at its peak in the middle of winter and early spring when its leaves are slightly sweeter.

How to Prepare It:

Kale has a rich earthy taste similar to spinach.  There are many ways to prepare it, but my favourite is to steam it.  The steaming process transforms the coarse leaves into soft, silky bundles that are easily worked into smoothies, soups, stews, casseroles and pasta shells. 

Begin by rinsing the leaves to remove sand and grit.  To remove stems, simply fold a leaf in half and pull up on the stem (gently tearing the leaves off the stem also works).

For the smoothie recipe below, place 4 leaves in a pot on the stove (tear leaves into smaller pieces) with about 1/4 cup of water.  Bring to boil, steaming for approximately 3 minutes (longer for bigger batches of kale).  Once wilted, place entire contents of pot (including left-over water) in blender.  Recipe as follows:

Blueberry Beet Kale Smoothie:

Approximately 1/2 cup steamed kale (with left-over water)

1/3 cup plain yogurt

1/2 banana

1/2 cup frozen blueberries

1/3 cup sliced beets (well rinsed)

1 tsp honey

Mix ingredients together in blender until well-combined.  Adjust thickness by adding water or milk as desired.  Note: Kale smoothies do not improve with age.  Enjoy fresh from the blender.

Careful, you might end up getting hooked!

Stay tuned for Kale Chips, coming soon.

--------------


Photo by Trinity Nutrition

Jasmine for Sleep

Promising news for the tens of millions of people worldwide who have trouble falling asleep:

A recent German study published in the Journal of Biological Chemistry, reports that the fragrance naturally found in jasmine (as well as its synthetic derivative), has the same effect on the brain as commonly prescribed sleeping tablets and mood enhancers, including valium.

--------------

The team of German researchers tested hundreds of fragrances to find an effective and non-harmful substitute for commonly prescribed sleep inducing drugs.    

They wanted to find out which fragrances, if any, could match the potency of prescription drugs which work by depressing the central nervous system and activating GABA receptors that act to calm, relax and quiet the brain. 

In addition to their addictive potential, sleeping pills also carry a broad range of common side effects, including: grogginess, depression, dizziness and low blood pressure.

So far, no ill effects have been associated with the smell of jasmine - and the researchers suggest the fragrance could be used for a variety of health problems including sleeplessness, anxiety and even aggression.

-----------------

Ways of incorporating jasmine into your bedtime routine:

• Add a few drops of jasmine essential oil to your bedroom humidifier.  The fragrance will fill the room as you prepare for rest and continue through the night;
• Enjoy a warm bath or shower with jasmine-fragranced soap;
• Add a few drops of jasmine essential oil to a candle or home diffuser;
• From Valerie Cooksley’s Healing Home Spa: Blend a cup of cold water with 12 drops of jasmine essential oil; put the mix in a spray bottle and spritz your lower legs before you go to sleep.  Spraying jasmine on your legs helps draw tension away from your upper body and head.  Keep the mix refrigerated during the day and shake well before each use.

Pain Doré Suzette (French Toast)

Enjoy a leisurely breakfast this weekend....


Although I wouldn't advise regular consumption (sorry, it had to be said), these French toast soaked in orange juice and flavored with fresh nutmeg and berries make a deliriously delicious treat ~ Enjoy!


Pain Doré Suzette:

• 10 slices French bread or Hallah (egg bread), about 1” thick
• 4 eggs
• 1 + 1/2 cups milk
• 2 Tbsp orange-juice concentrate
• Grated peel of 1 orange
• 2 tsp vanilla
• 1 tsp cinnamon
• 1/2 tsp freshly grated nutmeg (fresh nutmeg is incomparable in taste to the ground variety.  I use a miniature cheese grater - available at any kitchen store)
• 2 Tbsp or so olive oil
• 1 container fresh raspberries

-------------------------------------
Arrange bread slices into two 9” pie plates (or shallow dishes). In a large bowl, whisk together eggs, milk, orange juice concentrate, orange rind, vanilla and flavourings. Pour evenly over bread. Refrigerate for approx. 10 minutes until bread soaks up liquid and flavour, turning half time.

To cook, warm olive oil in two separate frying pans set over medium heat. Once warm, add bread slices to pans.  Cook until both sides are a deep golden, about 3-5 minutes per side, reducing heat if needed. Remove to a tray in oven to keep warm or serve immediately with fresh raspberries and a light dusting of icing sugar if desired.

Sprinkle with a touch of pure maple syrup.


Serves 4

------------------

Photo by Trinity Nutrition

SPREADing the good news

Hot on the heels of the Taco Bell lawsuit (see January 24th post) and just days before the celebration of "World Nutella Day" [I didn’t know either], the media has reported that the makers of the popular hazelnut spread are facing a class action lawsuit in the United States for misleading advertising and labelling [happy dance].

The mother who initiated the claim says she was 'shocked' to learn that Nutella was in fact, 'not healthy, nutritious food' [hmmm...], but instead was 'the next best thing to a candy bar.'

The claim states that Nutella is described as being part of a ‘tasty yet balanced breakfast’ alongside fresh fruit, whole wheat bread and juice and that it shows a mother feeding Nutella to thriving ‘healthy children.’ These images are misleading the claim alleges, because the spread actually contains about ‘70 percent saturated fat and processed sugar by weight’, contributing to America’s 'alarming increase in childhood obesity, type-2 diabetes and other serious health problems.'

In addition to money, the claimant is demanding that Ferrero be forbidden from advertising Nutella as ‘healthy’ or ‘nutritious' and that it launch a ‘corrective advertising campaign’ to inform the public about the alarming levels of saturated fat and sugar in the product [now wouldn't that be sweet].

-------------------------
I'll be watching this one closely.

Notwithstanding the mom’s dubious motivations in the case (and her possible willful blindness), I am more than just a bit irked by the rampant and unabashed use of misleading advertising in the food industry.  I find this particularly disdainful when the target is children.

Things generally don't change unless enough people care to make the change.  We have seen unprecedented progress from industry when enough pressure is put to bear by either individuals, government or, where necessary, the courts.  (Who knew KFC would ever change its trans fat finger lickin' ways?).  

Upcoming CHEO Event focused on Adolescents

The Children’s Hospital of Eastern Ontario (CHEO) is offering An evening of Information presented by staff psychologists. 

Each of the following presentations will be offered at 7 pm and 8 pm:

• Obesity in Children and Adolescents
• Body Image in Children and Adolescents
• The Importance of Sleep for Children and Adolescents
• Concussion 101
• Why Won’t My Child Do As I Say? - the ABCs of Improving Cooperation and Compliance
• Online Social Networking
• Capacity Concerns for Parents of Children Reaching 18
• Risky Business: Keeping Your Adolescent Safe

------------------------

Date: Tuesday, February 15, 2011 

Location: Canterbury High School Auditorium

900 Canterbury Ave, Ottawa
Specifications: The evening is free but registration is required: 

http://www.cheo.on.ca/en/CPPregistration

Office Eating Smarts - Part II

Avoiding the Afternoon Crash

-------------------------------------------

We've all experienced it.  It's mid-afternoon and we're fighting back the mammoth-sized yawns.  Our eyes start to water, our heads start to bob and our minds fog over.  We've got one eye on the exit sign and the other on the office sick bed.  What to do?

Eating a protein rich snack in the afternoon will go a long way to preventing the mid-day slump (see Jan. 31st post).  But if you're having one of those days, and we all do, here's something else you can try. Instead of  reaching for another cup of dehydrating java or surrendering to the jar of jelly beans on your colleague's desk, do yourself a favour and walk to the nearest cooler or lunch room.  Pour a tall glass of water and gently sip it as you stretch your body.  The whole process will only take 5 or 10 minutes but will do your body and mind immeasurable good. 

We've all heard about the necessity of proper hydration, but here are some reasons why water is vital for mental alertness and physical wellbeing:

• Water is the hub of all biochemical processes in the body.  We require a steady supply of water to facilitate bodily functions and replace what is excreted from the body;
• Water is vital for transporting nutrients to cells and regulating body temperature.  It also facilitates digestion and assists in removing waste products from the body;
• The average adult body is made up of 50-70% water.  Even mild dehydration (1-5% loss of body water) has been shown to reduce efficiency and performance and is one of the most common causes of daytime fatigue;
• Diuretics, such as caffeine and alcohol, elevate the rate of urination requiring greater water intake to compensate for what is lost.

How much water? Water needs fluctuate depending on a number of factors including ambient temperature, activity levels, diet and general health.

The Mayo Clinic estimates that the average adult produces 6.3 cups (about 1.5 liters) of urine a day plus an additional 4 cups of water through breathing, sweating and bowel excretion.  Food generally accounts for 20% of water intake.  By this standard, we would need a minimum of 8 cups per day (or 2 liters) to replenish lost fluids along with our dietary intake (fresh fruits and vegetables are a particularly good source of water).

Some of my favourite ways to enliven water:

• Fresh mint & lime
• Sliced cucumber
• Pomegranate & lemon
  
  
  Image: Southern Style & Living

Rosemary Cheddar Bread

This recipe makes two delicious loaves. You can use whatever you have on hand or play around with different grains, seeds and herbs to create varying textures and tastes.  Less common ingredients can be found at health food stores.  It’s hard to go wrong with this one.  Have fun with it!

Shamefully easy Rosemary Cheddar Bread:

·     3 cups whole grain flour (I use a 7 grain flour from Kardish)

·     3/4 cup mixed grains (I use 1/2 cup oatmeal + 1/4 cup ground black Chia seed)

·     1 tsp baking soda

·     2 Tbsp dried rosemary  (reserve 1 Tbsp for top of loaves)

·     1 Tbsp dried basil

·     1 Tbsp dried thyme

·     1 tsp dried onion 

·     1/4 cup cold salted butter, cut into cubes

·     1 3/4 cups coarsely grated quality cheddar cheese (reserve 1/4 cup for top of loaves)

·     1 3/4 cups buttermilk

·     1 tsp coarse sea salt for top of loaves

Position oven rack in bottom third of oven. Preheat to 400F.  Line 2 8 × 4 inch loaf pans with olive oil followed by a light dusting of flour. In a large bowl, stir flours with baking soda and herbs (reserving 1 Tbsp rosemary) until combined. Using your fingers or a pastry cutter, work butter into flour mixture until coarse crumbs form. Stir in cheese. Pour in buttermilk and stir just until combined.

Transfer dough to a lightly-floured surface. Divide dough in half. Place each dough mound into a prepared pan pressing into loaf form.  Top each loaf with a sprinkle of reserved rosemary, sea salt and cheddar.

Bake in bottom third of oven until tops of loaves are golden, about 35 min. Remove to a wire rack to cool. Run a knife around inside edge of each pan, then turn loaves out onto rack to cool some more. Keeps well for up to 2 days.

-------------------

Photo by Trinity Nutrition