tag:blogger.com,1999:blog-49609067472479186592024-03-04T21:12:13.499-08:00The Monday to Friday VegetarianA blog for meat-free wannabe's, part-time (or full-time) vegetarians, food lovers and those that are interested in eating good, wholesome, food. Written by Stephanie Clairmont, Registered Dietitian.StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.comBlogger70125tag:blogger.com,1999:blog-4960906747247918659.post-51596519065505719012012-04-16T11:41:00.000-07:002012-04-16T11:41:12.208-07:00We've Moved!!!I have moved my blog to my company website so that I can post more... and I don't want to lose you!!!<br />
<br />
For yummy Monday to Friday Vegetarian recipes PLUS weekend meat & fish recipes, nutrition tips, articles and videos please visit <br />
<br />
<a href="http://www.wholefoodtherapy.ca/">www.wholefoodtherapy.ca</a><br />
<br />
.... and head to the blog!<br />
<br />
Much love & good eating,<br />
<br />
StephanieStephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-39900497243337895542012-03-28T04:39:00.000-07:002012-03-28T04:39:25.134-07:00Kale & mushroom pasta with lentils<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyRu9g3VRh_vfXlGLVNQk5OsH6KF-hZhGIrTbHuwhyphenhyphenWozzJpdhnS4af8XmdswCqAwSDlysqt2q9bEXn6IzgGhySXAdRWQ95z6ls8HhO47jiBFiiwRFwjvermnH-QvqwCKgpbin2lYYHx8/s1600/Kale+&+mushroom+pasta+with+lentils.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyRu9g3VRh_vfXlGLVNQk5OsH6KF-hZhGIrTbHuwhyphenhyphenWozzJpdhnS4af8XmdswCqAwSDlysqt2q9bEXn6IzgGhySXAdRWQ95z6ls8HhO47jiBFiiwRFwjvermnH-QvqwCKgpbin2lYYHx8/s320/Kale+&+mushroom+pasta+with+lentils.jpg" width="320" /></a></div>
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<b><span style="font-size: large;">Ingredients:</span></b><br />
<b><span style="font-size: x-small;">Makes 4 servings</span></b><br />
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2 Tbsp olive oil<br />
1 shallot or small onion, minced<br />
1 red pepper, chopped<br />
2 cups kale, chopped<br />
4 cups mushrooms, chopped<br />
1 tsp EACH parsley, oregano, chili flakes<br />
2 tsp basil Salt & pepper * as desired<br />
2 cloves garlic, minced<br />
1 can pureed tomato (approximately 796 mL)<br />
2 cups uncooked pasta<br />
1 1/2 cups uncooked red lentils<br />
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<b><span style="font-size: large;">Instructions:</span></b><br />
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1. Heat olive oil in a deep skillet on medium heat. Add onion, pepper, kale & mushrooms. Sauté 5 minutes until onion is translucent.<br />
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2. Add parsley, oregano, chili, basil, a pinch of salt, freshly ground pepper, garlic and tomato. Simmer for 15 minutes.<br />
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3. Meanwhile, in a large pot of boiling water add pasta and red lentils. Be careful to time this right as your pasta might take less or more time depending on what kind you use (i.e. wheat, rice, corn, whole wheat, etc.). If you’re pasta needs more time, add it first and then add lentils in the last 10 minutes of cooking time.<br />
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4. Drain pasta & lentils when cooked & mix with sauce. Serve immediately.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-59970640613120162082012-03-21T04:53:00.000-07:002012-03-21T04:53:27.755-07:00Homemade Mac & Cheese<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA9CVCbjTh9sNz7rNpu8epTgSQoS4nRMkXKwu-n2Yj1q-Eoxuj6S2tg5PEt-Szmzo1TEbNZDYrtnCcipgPOhy5Wgfzf5QZOjvP6mpDb33D9By58JnKZnCpdXtIuqqGz6OY8irsIFYOsKo/s1600/Mac+&+cheese.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA9CVCbjTh9sNz7rNpu8epTgSQoS4nRMkXKwu-n2Yj1q-Eoxuj6S2tg5PEt-Szmzo1TEbNZDYrtnCcipgPOhy5Wgfzf5QZOjvP6mpDb33D9By58JnKZnCpdXtIuqqGz6OY8irsIFYOsKo/s320/Mac+&+cheese.jpg" width="320" /></a></div>
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<span style="font-size: large;"><b>Ingredients:</b></span><br />
<span style="font-size: large;"><b><span style="font-size: x-small;">(Makes 4 servings) </span></b></span><br />
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1 shallot, minced<br />
1 Tbsp olive oil<br />
2 cups cauliflower<br />
2 cups water<br />
1 can (2 cups) white kidney beans<br />
Ground pepper<br />
Dash of cayenne<br />
1 cup old cheddar cheese, grated<br />
1/4 cup parmesan, grated<br />
4 cups cooked macaroni pasta<br />
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<span style="font-size: large;"><b>Instructions:</b></span><br />
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1. Heat olive oil in a medium-sized saucepot on medium heat. Add shallots & cook until translucent, 4 to 5 minutes.<br />
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2. Add cauliflower, water, beans, freshly ground pepper & a pinch of cayenne. Heat to a simmer and cook for 5 to 7 minutes, until cauliflower is tender. Puree with a hand–blender.<br />
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3. Mix both cheeses together and set 1/4 aside. Add 3/4 cheese to pureed sauce. Mix in the macaroni pasta.<br />
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4. Pour sauce & pasta into a baking dish and top with the rest of the cheese.<br />
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5. Broil in oven for 3 to 5 minutes until top is golden.<br />
Serve warm with veggies or salad.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-45833952636708324522012-03-15T05:33:00.000-07:002012-03-15T05:33:46.689-07:00Lentil Quinoa Salad<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifNV0GnC0r2cvBdkFwOXJTG0o9Lxx-QZZG2Jbm93S5vTU_vBO5hASAGB57kpr2o2PuN6wwAMSksOzHoUtBQRr7ywqzdcSQ7PESKz3pYDl3TMgrzZZ2z91LTnxL4El1plw7m8fvKFnyhQg/s1600/Screen+shot+2012-03-15+at+12.41.59+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifNV0GnC0r2cvBdkFwOXJTG0o9Lxx-QZZG2Jbm93S5vTU_vBO5hASAGB57kpr2o2PuN6wwAMSksOzHoUtBQRr7ywqzdcSQ7PESKz3pYDl3TMgrzZZ2z91LTnxL4El1plw7m8fvKFnyhQg/s320/Screen+shot+2012-03-15+at+12.41.59+AM.png" width="320" /></a></div>
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<div style="text-align: left;">
<span style="font-size: large;"><b>Ingredients:</b></span></div>
<div style="text-align: left;">
<span style="font-size: large;"><b><span style="font-size: x-small;">(Makes 4 servings)</span> </b></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
1 1/2 cups uncooked quinoa </div>
<div style="text-align: left;">
2 cups cooked lentils</div>
<div style="text-align: left;">
2 large red peppers, minced</div>
<div style="text-align: left;">
1/2 red onion or 2 shallots, minced</div>
<div style="text-align: left;">
2 Tbsp olive oil</div>
<div style="text-align: left;">
1 Tbsp balsamic vinegar </div>
<div style="text-align: left;">
1 tsp dried herbs (tarragon, parsley, basil, cilantro)</div>
<div style="text-align: left;">
Pinch of salt</div>
<div style="text-align: left;">
Freshly ground pepper</div>
<div style="text-align: left;">
6 cups argula</div>
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1 pint cherry tomatoes</div>
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<span style="font-size: large;"><b>Instructions:</b></span></div>
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1. Add 1.5 cups quinoa in 2 cups water. Bring to a boil. Cover & simmer 12 to 15 minutes until all water is absorbed. Remove lid, stir and let cool.<br />
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2. Mix together olive oil, vinegar, herbs, salt & pepper.<br />
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3. Mix oil blend with peppers, lentils and quinoa.<br />
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4. Serve on top of arugula & cherry tomatoes.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-90411634233855414822012-01-29T15:54:00.000-08:002012-01-29T15:54:25.232-08:003 salad tips that will keep you satisfied & energizedMany of my clients and friends love to include salad as one of their "Go-To" lunches. Salad can be so diverse, easy to pack and full of nutrient-dense, calorie light vegetables - a wonderful meal to help you maintain your health. It's important to make this meal complete and include all the foods that will keep you going for the rest of your day. Here are 3 tips when planning your salads:<br />
<br />
<strong><span style="font-size: large;">1. Include a source of protein</span></strong><br />
<ul><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
</div><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">You need to stay full from lunch hour all the way until your afternoon snack or dinner, so include foods that are going to fill you up - like protein. Include 1/4 cup of nuts or seeds OR 1/2 cup of legumes to your bowl of veggies OR include some hummus, low-fat cheese or boiled eggs on the side.</li>
</ul><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07VRCgyT1tFuxxkx-i5zGx34hOKlz7wCdxt5oz308wzXU_2_XsNfTLlW0h6jnaKOP_2HYeHzx2txaVtA_Hm-X_CmOXc5xf9WLlITf_7Cy3n8wK5M3XRsIhZqEmhHdVngWWnMAZunf2VrR/s1600/DSC00325.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gda="true" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07VRCgyT1tFuxxkx-i5zGx34hOKlz7wCdxt5oz308wzXU_2_XsNfTLlW0h6jnaKOP_2HYeHzx2txaVtA_Hm-X_CmOXc5xf9WLlITf_7Cy3n8wK5M3XRsIhZqEmhHdVngWWnMAZunf2VrR/s320/DSC00325.JPG" width="320" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">This leafy green salad has pine nuts and cheese to help pack in the protein and is also shown with a side of hummus.</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><strong><span style="font-size: large;">2. Continue on with carbs</span></strong></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><ul><li><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">Carbohydrates are the macronutrient that provide us with energy. Without it, you may feel tired, lathargic and/or unmotivated. Make sure to include good quality, high-fibre sources of carbohydrates in your day like oatmeal, barley, whole grain breads and fruit. Add carbs to a salad by mixing in a lovely whole grain, adding fruit like apples or pears, or serving bread on the side.</div></li>
</ul><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ahpGe4Ev1W8QRICGKLToTkAGq5QJqbovzCYQbI_qWtvQai8xiw8AqOqEeIf2ESHUrDMvgRnxdje3WRKekY6ZWUuD9HIn5-Z_TlaCV0a4wKSH0ccDg3VYLpJ28i7fPf1jWiq9ZDdbebAr/s1600/DSC00371.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gda="true" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ahpGe4Ev1W8QRICGKLToTkAGq5QJqbovzCYQbI_qWtvQai8xiw8AqOqEeIf2ESHUrDMvgRnxdje3WRKekY6ZWUuD9HIn5-Z_TlaCV0a4wKSH0ccDg3VYLpJ28i7fPf1jWiq9ZDdbebAr/s320/DSC00371.JPG" width="320" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">1/2 cup quinoa adds good quality carbs and bonus... is a complete protein!</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><strong><span style="font-size: large;">3. Variety is key</span></strong></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><ul><li><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">Don't get bored of the same old salad. Try different seasonal greens - right now in Ontario we can get greenhouse arugala, spinach and boston lettuce. Add fresh fruit like pears, apples or orange slices. Add protein with chickpeas, lentils, hummus, quinoa or low-fat cheese. Use avocado, nuts and olive oil for healthy fat. Try shredded winter vegetables like carrots, cabbage or beets!</div></li>
</ul><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">If you need a little inspiration buy a salad cookbook, the pictures and ideas can help you stick to your healthy eating goals while being satisfied, enjoying tasty food & feeling good.</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">Much love & good eating,</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">Stephanie</div>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-87006184386992401712012-01-23T13:31:00.000-08:002012-01-23T13:31:12.336-08:00Make it Tonight - Winter Lasagna<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">It's important to continue using local and seasonal ingredients throughout the winter. Although it can be a challange at times, it is completely possible to have yummy foods you enjoy and tweaking the recipe a little to include some seasonal items. This is my take on a homemade lasagna... Canadian winter style!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisodX2iNBIG_Lr0_YAtjY-GYtKSa8DQOybrmBvbMR6dyXejoAJGxH4l8K4thmsnjdyWtXU1uueu8pzuQGbDIDw0EdE6nrGkSvUQaMF7iXhKLIVj6jXt2nuS5zkTmcLfgeIK4Snu9-_w6_q/s1600/DSC00315.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" nfa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisodX2iNBIG_Lr0_YAtjY-GYtKSa8DQOybrmBvbMR6dyXejoAJGxH4l8K4thmsnjdyWtXU1uueu8pzuQGbDIDw0EdE6nrGkSvUQaMF7iXhKLIVj6jXt2nuS5zkTmcLfgeIK4Snu9-_w6_q/s320/DSC00315.JPG" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><span style="font-size: large;">Ingredients:</span></strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>1 butternut squash, thinly sliced<br />
1 Tbsp olive oil<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 lbs cremini mushrooms, sliced</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 container ricotta cheese (look for low-fat, low-salt options)</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1/2 ball mozzarella cheese</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">8 eggs</div>1 box pasta noodles, cooked & drained or 1 pack fresh noodles<br />
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1 medium onion, diced small<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">2 carrots, diced small</div>1 Tbsp olive oil<br />
2 cans plum tomatoes, low-sodium<br />
3 cloves garlic, minced<br />
2 tsp parsley<br />
2 tsp basil<br />
1 tsp oregano<br />
Freshly ground pepper & salt to taste<br />
<br />
<strong><span style="font-size: large;">Instructions:</span></strong><br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1. Preheat oven to <span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">425</span></span><span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">°. Place squash in a baking dish and toss in a little olive oil. Cook for 20 minutes.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">2. Meanwhile heat a little olive oil in a large pot on medium heat. Add onion & carrots. Cook 5 minutes. Add tomatoes, garlic, parsley, basil, oregano, pepper & a pinch of salt. Bring to a simmer. Cook 25 to 30 minutes while you finish roasting your vegetables.</span></div><br />
<span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">3. Make hard-boiled eggs: place eggs in a saucepan and cover with water. Bring to a boil. Let eggs boil 10 minutes. Drain and immediately rinse with cold water to cool down. Dice small.</span><br />
<br />
<span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">4. Grate your mozzarella cheese & cook pasta if needed.</span><br />
<br />
<span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">5. After squash has cooked for 20 minutes. Remove from oven and mix in mushrooms. Return to oven for five to 10 minutes more, until cooked through. Remove from oven and drain any liquid. Turn the oven DOWN to 350<span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">°</span>.</span><br />
<br />
<span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">6. Layer lasagne in a deep dish baking tray. First a little sauce, then a layer of pasta, then squash & mushrooms & half of the mozzarella cheese. Another layer of pasta, sauce, then spread out the ricotta cheese and top with diced egg. The last layer of pasta, the rest of the sauce & top with the second half of mozzarella cheese.</span><br />
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<span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">7. Bake in the oven for 20 to 25 minutes, until cheese is golden and pasta is heated throughout.</span><span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;"></span> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifvtNNEPp5e1s9uh3LlWTJqpM-BTPLNruEJrKiazkKRjQvoqNxS57IkyRGCzNWN9ZmoFxwBRtwzNQYFvuyJDaONnPtfZmE18NR2Ob5q6wWGi0hAYIxEADAZawgm1zaVaHXqzbYTHIjo6XJ/s1600/DSC00303.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" nfa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifvtNNEPp5e1s9uh3LlWTJqpM-BTPLNruEJrKiazkKRjQvoqNxS57IkyRGCzNWN9ZmoFxwBRtwzNQYFvuyJDaONnPtfZmE18NR2Ob5q6wWGi0hAYIxEADAZawgm1zaVaHXqzbYTHIjo6XJ/s400/DSC00303.JPG" width="400" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">Enjoy!</span> </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">Much love & good eating,</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Garamond", "serif"; font-size: 12pt; line-height: 115%;">Stephanie</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-61554164312313117672012-01-07T08:42:00.001-08:002012-01-14T07:34:16.956-08:00Saturday morning breakfast hashbrown<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_bmPhgynuGnZ7b_MTH2MOABDcLdVhyphenhyphenubojLgN68RznNTg4Ugs0RqOF1KIPcJyY4vvuCEDpI3jjQMoQlVBk4u3MW93SnDk45Hppu4ANwUc99dEwUTTck5PqC1LYBASOlm1aP6LVmpVzjVe/s1600/DSC00250.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_bmPhgynuGnZ7b_MTH2MOABDcLdVhyphenhyphenubojLgN68RznNTg4Ugs0RqOF1KIPcJyY4vvuCEDpI3jjQMoQlVBk4u3MW93SnDk45Hppu4ANwUc99dEwUTTck5PqC1LYBASOlm1aP6LVmpVzjVe/s400/DSC00250.JPG" width="400" /></a></div><br />
<br />
I love hashbrowns, but am not the biggest fan of scrambled eggs. So this morning I thought I would mix my eggs with my hashbrown and some other yummy ingredients to make a tasty & satisfying breakfast ... AND I only used one pan! This is a healthy take on your usual restaurant style hashbrown, with 9 grams of protein, extra nutrients from veggies & cooked in a healthy fat you need (olive oil) instead of butter.<br />
<br />
Add your favourite veggies as if you are making an omelet - try mushrooms, tomatoes or peppers, switch the cheese out for cheddar or brie. You could even substitute sweet potato for regular potato! Then cook it all together to make it crispy & delicious. What a treat!<br />
<br />
<strong><span style="color: #bf9000; font-size: large;">Saturday morning breakfast hashbrown</span></strong><br />
<br />
<strong>Ingredients:</strong><br />
<br />
1 potato (about 1 cup size)<br />
2 green onions, diced small<br />
1 egg & 1 egg white<br />
1 tsp parsley<br />
1 roasted red pepper, diced small<br />
1 Tbsp goat's cheese, crumbled<br />
pinch of salt & pepper<br />
<br />
<strong>Instructions:</strong><br />
<br />
1. Wash potato and then run along a cheese grater, making little shreds of potato. Place in a bowl and microwave for 2 minutes. <br />
<br />
2. Remove potato from microwave. Add green onion, eggs, parsley, red pepper, cheese, salt & pepper. Whisk together.<br />
<br />
3. In a non-stick pan, heat 1tsp of olive oil on medium-high heat.<br />
<br />
4. Add egg & potato mixture. Cook for 3 to 4 minutes until toasty brown. Flip or toss mixture around pan until the mixture is browned & crunchy all over, hashbrown style. Should take about 5 to 10 minutes.<br />
<br />
Serve warm.StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-48945803091612935882011-12-23T12:17:00.001-08:002011-12-23T12:18:24.281-08:00Spinach tomato sauce<div dir="ltr" style="text-align: left;" trbidi="on">
Hello everyone,<br />
<br />
This week I have a nice treat for
you, hopefully you will try it out and like it. This week's recipe is
big in my home country, Egypt. I have seen some modifications to it in
North America. Spinach tomato sauce is characterized by its nice thick
texture and is as nutritious as it is colorful. When added on grains
such as rice or quinoa, you have a nice healthy low-calorie complete
meal, and what's more, it will leave your stomach full and your taste
buds satisfied. This recipe combines 2 of the most nutritious vegetables
out there, spinach is well known for being loaded with vitamin A, K,
folate and iron. On the other hand, tomatoes are packed with
cancer-fighting lycopenes. This recipe will only take 15-20 minutes to
prepare and can be used with grains as a complete meal or served as a
side dish/soup with a main course. Use rice or quinoa to complete this
meal, I generally prefer quinoa because it has triple the amount of
protein than rice! Enjoy.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyMcnNgbSGvaLrlNVY89eFUQnzb-HlxRMbLW1ADpcyahZGB9sZbAojjmznHNafWTQs8DjUvnDyn86yi-JOS5Fg2hc-ziK6D0EA8yl9Tp4fJIyhODISKYt3yQxQGE6OT5iQXZJDQldPVsk/s1600/Photo+on+2011-11-22+at+18.49.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyMcnNgbSGvaLrlNVY89eFUQnzb-HlxRMbLW1ADpcyahZGB9sZbAojjmznHNafWTQs8DjUvnDyn86yi-JOS5Fg2hc-ziK6D0EA8yl9Tp4fJIyhODISKYt3yQxQGE6OT5iQXZJDQldPVsk/s320/Photo+on+2011-11-22+at+18.49.jpg" width="320" /></a></div>
<br />
<br />
<b>Ingredients (Makes 3-4 Servings):</b><br />
<ul style="text-align: left;">
<li>1.5 - 2 cups tomato paste </li>
<li>3-4 fresh tomatoes</li>
<li>4-5 handfuls spinach, chopped</li>
<li>1 medium onion, diced</li>
<li>2-3 garlic cloves, peeled & minced</li>
<li>handful of cilantro, diced</li>
<li>1/2 cup quinoa or rice (optional)</li>
<li>2-3 Tbsp olive or canola oil </li>
<li>Spices desired (optional) </li>
</ul>
<b> </b><br />
<b>Instructions:</b><br />
<br />
1. In a medium-sized pot add oil & heat on medium<br />
<br />
2. Add the chopped onions and saute for 5 minutes. Add garlic for 1 minute more.<br />
<br />
3. Add the tomato paste to the pot and wait 1-2 minutes before adding the next addition.<span style="background-color: #ffd966;"><br />
</span><br />
<br />
4. Combine the tomatoes, cilantro and desired spices in a food processor and blend until consistent (about 10 seconds)<span style="background-color: #ffe599;"> </span><br />
<br />
5.
Add the tomato & spice mixture to the pot and stir until mixed
well. Add the spinach and stir until the chopped spinach leaves are
immersed in the tomato sauce.<br />
<br />
<b>Tip: </b>Add 1/2 cup of water if the mixture is too thick, or add more chopped spinach leaves if the mixture is too thin<br />
<br />
7.
Heat until the leaves turn dark green and appear consistent
throughout the tomato sauce, the sauce should be boiling lightly. This
should take 15-20 minutes.<br />
<br />
<b>Optional:</b> add 1/2 cup of <u><b>uncooked</b></u> quinoa or rice to the mixture to add more texture to it, the grains will get rid of excess water.<br />
<br />
10.
Cook for an additional 10-15 minutes if you added quinoa or 15-20
minutes if you added rice, until desired texture is achieved, it should
not be too watery or clumpy. If too clumpy, turn off the heat, add some
water and stir.<br />
<br />
11. Serve alone or with quinoa/rice. If
you already added quinoa/rice while cooking then decrease your
additional grains serving by half.<br />
<br />
<br />
<br />
I hope you enjoy this recipe. Comments or questions are always welcome :)<br />
<br />
Merry Christmas & happy holidays :)<br />
Mohamed R.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-54620758350722502612011-11-30T14:57:00.000-08:002011-11-30T14:57:58.831-08:00Make it Tonight - Creamy mushroom soup (dairy-free!)Seriously, it is cold out there. A perfect day for a creamy soup. Usually cream soups are full of saturated fat and loaded with calories, so you might feel like it's not a good, healthy choice. Check out this recipe, originally from <a href="http://www.joythebaker.com/">http://www.joythebaker.com/</a>. I love Joy's original idea of cooking a whole whack of mushrooms and using cashew cream to make it creamy. For all of us that avoid dairy for various reasons, allergy, intolerance, IBS, digestive issues, preference, health, etc.... what an awesome way to enjoy a creamy soup! And it's almost vegan! (if you use a worcestershire sauce that is vegan) <br />
<br />
Love it so much... and I promise you will too. Except you crazy mushroom haters - you heard me Andrew!Go out and buy a pound of mushrooms, you won't be sorry!<br />
<br />
<strong><span style="color: #783f04; font-size: x-large;">Creamy Mushroom Soup</span></strong><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh24JgZlLbOfe4I2T-5GJIvJNI4u3Xz3L2dy9qZsTOjKskuC8hodgALEiwUflEqFD0VRPxJtri_SQswt3AQ9hE2I8VpXWBmR9zpwHiJU2hJk21CWFQVtwhlpo4JboUZPgXpsZNWPSenMdRa/s1600/DSC00144.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh24JgZlLbOfe4I2T-5GJIvJNI4u3Xz3L2dy9qZsTOjKskuC8hodgALEiwUflEqFD0VRPxJtri_SQswt3AQ9hE2I8VpXWBmR9zpwHiJU2hJk21CWFQVtwhlpo4JboUZPgXpsZNWPSenMdRa/s400/DSC00144.JPG" width="400" /></a></div><br />
Makes 2-3 servings<br />
<br />
<strong><span style="font-size: large;">Ingredients</span></strong><br />
<br />
3 Tbsp olive oil<br />
1 large shallot, minced<br />
8 cups mushrooms ( I used 1/2 cremini, 1/2 shitake - awesome)<br />
4 cloves garlic,minced<br />
4 cups water<br />
1 Tbsp light tamari<br />
1 Tbsp worcestershire sauce<br />
2 tsp thyme<br />
1 tsp rosemary<br />
1 tsp parsley<br />
freshly ground pepper<br />
<br />
1/2 cup of unsalted cashews<br />
1/2 cup of water<br />
<br />
<strong><span style="font-size: large;">Instructions</span></strong><br />
<br />
1. Warm oil in a large pot on medium heat. Add shallot and cook for 5 minutes. Add mushrooms, garlic & freshly ground pepper. Cook for 5 minutes more.<br />
<br />
2. Add water, tamari, worcestershire, thyme, rosemary, and parsley. Cook for 10 to 15 minutes, until mushrooms are tender.<br />
<br />
3. Meanwhile, combine 1/2 cup cashews with 1/2 cup water in a small food processor "i.e. magic bullet" and blend until smooth.<br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">4. Once soup is cooked through, using a hand or "emulsifier" blender, puree soup until smooth. (I did this for several minutes to make sure there were no little bits. Add cashew cream and season if needed. Serve warm with some sautéed mushrooms on top and a few slices of fresh bread.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiles8Nuvo8eSkAFD9hTrV2g5uyua78sy0RqGnoxdUL0K4aWIbTdCi0B3spfjxsxuYtSdc3d_-Q-G1pKELJxQsQDWD_VNmerhJV7qCfactitlADtFI6LbYTi3Fj0eLa-NbDWYaGdnEu7fpH/s1600/DSC00146.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" dda="true" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiles8Nuvo8eSkAFD9hTrV2g5uyua78sy0RqGnoxdUL0K4aWIbTdCi0B3spfjxsxuYtSdc3d_-Q-G1pKELJxQsQDWD_VNmerhJV7qCfactitlADtFI6LbYTi3Fj0eLa-NbDWYaGdnEu7fpH/s200/DSC00146.JPG" width="200" /></a>ENJOY!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>(Stu did!)<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><br />
<br />
<br />
<br />
Much love & good eating,<br />
<br />
StephanieStephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-90137376221525773492011-11-27T11:50:00.000-08:002011-11-27T11:51:12.727-08:00Local Eats: Winter CSA in KW - Waterloo RegionI just wanted to let all my local followers know there is a wonderful winter CSA being offered in the Waterloo Region. Stu & I participated last year and it was a wonderful way to continue to cook and eat local dishes throughout the winter... which can be a real challange - especially with organics! I find often the grocery store may have seasonal items like squash, beets, carrots and other root vegetables but they are still travelling distances to the shelves. And often organics are being shipped from California or across the ocean.<br />
<br />
Click on the PDF below to learn about this great CSA, where you get to select what you want every 2 weeks, instead of just a big pick-up of weird things you don't know what to do with! Theresa also has yummy canned foods and frozen items too. As well as specialty items on occasion... like fresh citrus from Florida.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC0Uj6p005VXFsNRPL29OlySP82yXXScY3wgFOh9DblU8Yuj0mn0bvLtzh9EtAWrof0Zfqej_YUgWIQjz6pkIN_eTsaoL2Iful8ikKGaKPahp6b-ubnTf1Xmj4YgM2F_G5jAcDfihxSKNs/s1600/black+bean+burritos+131.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" hda="true" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC0Uj6p005VXFsNRPL29OlySP82yXXScY3wgFOh9DblU8Yuj0mn0bvLtzh9EtAWrof0Zfqej_YUgWIQjz6pkIN_eTsaoL2Iful8ikKGaKPahp6b-ubnTf1Xmj4YgM2F_G5jAcDfihxSKNs/s400/black+bean+burritos+131.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here are some yummy items I got from Garden Party last year (parsnips, onions, apples, yams...)</td></tr>
</tbody></table> <br />
<br />
<a href="http://www.gardenparty.ca/files/www/winter_share_2012.pdf">http://www.gardenparty.ca/files/www/winter_share_2012.pdf</a>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-67465985094878998072011-11-17T11:26:00.001-08:002011-11-17T11:27:04.488-08:00A perfect start to a productive day: Black Bean Omelet<div dir="ltr" style="text-align: left;" trbidi="on">
Hello everyone.<br />
<br />
Its a privilege to have the
opportunity to be posting in this blog, I look forward to sharing my
experiences with you, and hope you do the same. You are always more than
welcome to post comments, requests, or simply say hello :). <br />
<br />
This
week we discuss a tasty breakfast recipe that will not only fuel your
way through that busy day, but is packed with important and essential
nutrients. Beans are forever known for their powerful protein &
fiber combination that helps regulate your weight and cholesterol levels
at the same time! Eggs on the other hand, are packed with proteins
& nutrients that will energize your body without adding extra
pounds.<br />
<br />
Combine these 2 amazingly healthy foods and you
have a breakfast that 1) helps you maintain a healthy weight; 2) fuels
your body's fat burning potential; 3) gives your body the minerals &
vitamins it needs; and 4) Tastes as good as it is healthy!!! Should you
choose to add the optional avocado (I strongly recommend you do) you
will be completing your meal with heart-healthy fat. Substitute this
recipe for a typical morning meal whether it's two slices of toast or
just a muffin. Skipping breakfast is the number one predictor of
unhealthy weight - so try to fit in food at this time every day. This
recipe will take no more than 10 minutes to prepare, and will be worth
every second spent. As a bonus - try the salsa recipe that can be used
with this meal or on a sandwich as a nice healthy homemade sauce. Enjoy
this breakfast with a slice or 2 of toast.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOMfbvT4byhrTO-KnmMTJjbislmy35QVLxHXjXHBm3iC_Bp4C-lM-6gf9bigchruYLbl_n2DTrEk6RzHpIn-36XsJzJddb5N65aOUIgbWmpulnhtRrnGkcjnLBNEE8S5CRxkfQVbfVcII/s1600/Photo+on+2011-11-16+at+00.11.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOMfbvT4byhrTO-KnmMTJjbislmy35QVLxHXjXHBm3iC_Bp4C-lM-6gf9bigchruYLbl_n2DTrEk6RzHpIn-36XsJzJddb5N65aOUIgbWmpulnhtRrnGkcjnLBNEE8S5CRxkfQVbfVcII/s320/Photo+on+2011-11-16+at+00.11.jpg" width="320" /></a></div>
<br />
<b><br /></b><br />
<b><span class="Apple-style-span" style="font-size: large;">Ingredients:</span></b><br />
<ul style="text-align: left;">
<li>1 tsp olive oil / cooking spray </li>
<li>2 eggs or 1 egg, 2 whites</li>
<li>1 can black beans (14 oz), drained & rinsed<b> </b></li>
<li>Splash of lemon or lime juice </li>
<li>Salt & pepper to taste</li>
<li>1/2 Avocado, sliced (optional)</li>
<li> Feta cheese (optional)</li>
</ul>
<i><b>Homemade Salsa ingredients:</b></i><br />
<ul style="text-align: left;">
<li>4 medium tomatoes, diced small</li>
<li>1 small red onion, diced small</li>
<li>Handful cilantro, roughly chopped</li>
<li>Lime juice</li>
<li>Salt & pepper to taste</li>
<li>1 jalapeno, minced (optional) </li>
</ul>
<b><span class="Apple-style-span" style="font-size: large;">Instructions:</span></b><br />
<br />
<i>Salsa preparation:</i><br />
<br />
1. Combine tomatoes, onion & cilantro in one bowl & mix thoroughly.<br />
<br />
2. Season with lime, salt and pepper.<br />
<br />
3.
Keep in fridge for up to 1 week. Use in this recipe and on sandwiches,
salads, eggs, tortillas or simply use as a healthy dip<b>.</b><br />
<br />
<i>Black Bean Omelet preparation: </i><br />
<br />
1.
Combine the black beans, lime juice, 1 Tbsp of salsa and a pinch of
salt & pepper if desired. Grind in a food processor until
consistency is reached.<br />
<br />
2. Using a non-stick pan, add a little bit of oil.<br />
<br />
3.
Crack 2 eggs in a bowl & beat with a bit of pepper. Pour the
mixture into the pan and cook on one side. For a nice perfectly cooked
omelet, allow the raw egg (top) to slide under the cooked bottom by
letting the raw top slide underneath the bottom using a spatula.<br />
<br />
4.
When the eggs are almost cooked, reduce the heat to low and add a
quarter of the prepared black bean mixture to the top of the omelet.<br />
<br />
5.
The tricky part: fold one third of the egg to the middle, then fold the
opposite third towards the middle to create a nicely looking wrap. Or
just fold in half if you like.<br />
<br />
6. Slowly slide the egg
from the pan to a plate. Add a bit of the homemade prepared salsa,
sliced avocados & 1 Tbsp feta cheese. <br />
<br />
<br />
Enjoy
your breakfast & try not thinking too much about how delicious it
was while working your way through the rest of your day!!!<br />
<br />
<br />
Stay healthy,<br />
Mohamed R.</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-84895147633635005212011-11-16T17:32:00.001-08:002011-11-16T17:41:10.942-08:00Introducing our new blogger...<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt_hQ6ehe6OqVwRCSzbdxwoA6gABDHEMnJ8eZv5ttOxFh30m1ZXCm9AA4zfzCvw9OTDVSk8O1OGbwJ8dxjVAUvC_Jyb8sy0FO2qBCYaMw_A3IRqpwYtPx5ePL9GnovCznGZWG6CFb6JJ2Z/s1600/Photo+Nov11.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" hda="true" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt_hQ6ehe6OqVwRCSzbdxwoA6gABDHEMnJ8eZv5ttOxFh30m1ZXCm9AA4zfzCvw9OTDVSk8O1OGbwJ8dxjVAUvC_Jyb8sy0FO2qBCYaMw_A3IRqpwYtPx5ePL9GnovCznGZWG6CFb6JJ2Z/s320/Photo+Nov11.jpg" width="320" /></a></div>
<strong>Hey everyone, I would like to introduce our NEW Monday to Friday Vegetarian blogger...</strong><br />
<br />
Please give a warm welcome to Mohamed, a student who has been volunteering and working with me over the last couple of months. He has been a great asset to my company <a href="http://www.wholefoodtherapy.ca/">Whole Food Therapy</a> and has a great interest in learning more about eating well and living well from the Whole Food Therapy perspective. He has been an amazing help over the last few months and I am happy to have him on my team.<br />
<br />
<br />
Mohamed is a 4th year biomedical sciences student at the University of Waterloo. He grew up in Egypt and moved to Canada 2 years ago. Mohamed has a great interest in nutrition and living well, he is also interested in sports, excercise and good food. He is an active member on the Kitchener/Waterloo Waterpolo team. He hopes to work towards a degree in dietetics and possible nutrition graduate studies. Mohamed is almost done his personal trainer certificate and hopes to one day be a registered dietitian.<br />
<br />
Mohamed will be writing about his kitchen adventures every now and then, so please try his dishes and give him some feedback. If there is anything you would like to learn more about Mohamed, fitness and his interest and expertise please comment on his postings.<br />
<br />
Welcome Mohamed!!!<br />
<br />
<br />StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-15360666564542964022011-11-11T14:06:00.000-08:002011-11-11T14:06:06.545-08:00Make it Tonight - Sweet potato barley bakeOh so delicious on a cold day like today! This barley bake packs in tons of warm veggies with the heart healthy barley to make a comfy, satisfying dish on a day you just want to curl up under a blanket. The walnuts add some extra protein and the easy red pepper sauce (coulis) completes the meal. Try it tonight - you'll be surprised how easy and delicious this meal is!<br />
<br />
Bonus: this recipe is super heart healthy. Nuts are packed with healthy fat a.k.a. unsaturated fat and barley is a great viscous fibre. The fibre actually helps bind to cholesterol in your gut and pull it out of your system. The sweet potato is a low GI food and the ratio of vegetables to grain products makes this meal a perfect match for those working to manage or prevent diabetes. Man I'm good! A dietitian that loves delicious food ... how can that be a bad thing?<br />
<br />
Have a great weekend & enjoy!<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDARsSoHBn-xvPJ4K61t3R8Cvwwcm16Jr7J1anSsBoChpkwi14z1G6St6wOElS4ZBh5l_A-fP4mqvBKlf6FKTslQqqqzLNh-vIg19uRWZ6VUDhUGQPJrhZfRPU8EqxfmNRJfM4eFjS4A6I/s1600/048.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" nda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDARsSoHBn-xvPJ4K61t3R8Cvwwcm16Jr7J1anSsBoChpkwi14z1G6St6wOElS4ZBh5l_A-fP4mqvBKlf6FKTslQqqqzLNh-vIg19uRWZ6VUDhUGQPJrhZfRPU8EqxfmNRJfM4eFjS4A6I/s320/048.JPG" width="320" /></a></div><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>Ingredients:</strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><br />
<br />
<br />
1 cup barley<br />
3 cups water or low-sodium/no sodium vegetable stock<br />
2 (4 cups) sweet potato<br />
2 Tbsp olive oil<br />
4 cups green beans<br />
1 1/2 cups walnuts<br />
200 g feta cheese, crumbled<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Freshly ground pepper</div><br />
<em>Red pepper coulis</em><br />
<br />
4 roasted red peppers, homemade or jarred<br />
1 tsp olive oil<br />
1 tsp dried cilantro<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>Instructions:</strong> </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1. Bring barley and stock or water to a boil. Cover & simmer for 35 to 40 minutes, until all water is absorbed.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">2. Meanwhile, toss sweet potato with olive oil. Roast in oven at 425 for 15 minutes. Remove from oven, stir & add green beans. Place back in the oven and roast for 15 minutes more.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">3. When you place the green beans in the oven, spread the walnuts on a baking sheet and place in oven on lower rack under the pan with sweet potatoes & beans. Roast for 10-15 minutes.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">4. Meanwhile, in a small food processor or "Magic Bullet", puree the red pepper with a little olive oil and 1 tsp of dried cilantro. </div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">5. Remove both trays from oven and combine.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGO33uDSoSKMOZ1BjU_Dwobrf-ITX4SjzUuAJ9mEZB-oDQQpR92CMI0Zz36C4LGngQuLmyYyOFhbkyeTIiEX84UMDjAuQXW6mKw4wFOMFQ5UnnVkeBrk-fH-KqMsooinH8ma9dJmE1HZ85/s1600/039.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" nda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGO33uDSoSKMOZ1BjU_Dwobrf-ITX4SjzUuAJ9mEZB-oDQQpR92CMI0Zz36C4LGngQuLmyYyOFhbkyeTIiEX84UMDjAuQXW6mKw4wFOMFQ5UnnVkeBrk-fH-KqMsooinH8ma9dJmE1HZ85/s320/039.JPG" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">6. Mix in barley & feta cheese.</div>7. Serve with with red pepper coulis around the plate. A great side dish, potluck item or complete meal!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0bo0X5bVwph4RrwiLqR4xUPiPi_KZejn-1unj89-hFhCHz0t-yBh0p7cmyW6SRZa2hIc-jywMc7ZB5-6orTsXlrSKUwCBYN00qOv184FbrlY7EcwtBld49TmZO51u7Kd6Oz0RGRgQ0K68/s1600/045.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" nda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0bo0X5bVwph4RrwiLqR4xUPiPi_KZejn-1unj89-hFhCHz0t-yBh0p7cmyW6SRZa2hIc-jywMc7ZB5-6orTsXlrSKUwCBYN00qOv184FbrlY7EcwtBld49TmZO51u7Kd6Oz0RGRgQ0K68/s320/045.JPG" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"> </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Enjoy! </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"> </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Much love & good eating, </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"> </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Stephanie</div>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-59577647839353506492011-11-02T07:30:00.000-07:002011-11-02T12:22:04.796-07:00Being a Registered Dietitian<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdyW0he5jMJt96Xv50XiAJCtlLvA-QBV4wjba8TspmOJJ8ysarADMLjhowByrRCw7MMT-8-ELdbPsF16NtHO-4eYAUclq1pGpmg-K10nV5jMrKUJKnIRDR2dF75N3cooiNz2IJZbEKwgzb/s1600/steph+headshot.jpg" imageanchor="1" style="clear: left; float: left; height: 265px; margin-bottom: 1em; margin-right: 1em; width: 281px;"><img border="0" height="180" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdyW0he5jMJt96Xv50XiAJCtlLvA-QBV4wjba8TspmOJJ8ysarADMLjhowByrRCw7MMT-8-ELdbPsF16NtHO-4eYAUclq1pGpmg-K10nV5jMrKUJKnIRDR2dF75N3cooiNz2IJZbEKwgzb/s200/steph+headshot.jpg" width="200" /></a></div>To become an RD, it is an eventful journey - ups & downs, filled with competition and many disuccsions that will make you hungry. But I am glad that I completed this journey and now have 6 years of University education behind me with a variety of amazing nutrition education experiences. I love what I do, mostly because I am helping people to reach their health and weight loss goals.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">My approach is simple & effective. Assess the diet, discover obstacles and problematic eating behaviours and ask the client what they think is the best strategy for them. I encourage and coach people to a place where they feel good & healthy again.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>Today I was very flattered to read a cool blog post about someone's journey, that gave me a pat on the back and the encouragement to keep going. The Dietitian I am, my approach & how I can help people on the quest for success ... gives me the motivation to keep doing what I'm doing. Thanks Paul.<br />
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<a href="http://paulknowlesblog.tumblr.com/">http://paulknowlesblog.tumblr.com/</a>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-76963050167637247462011-09-27T06:51:00.000-07:002011-09-27T06:51:37.076-07:00Make it Tonight - Crispy Tofu & Wheat Berry saladThis is the most delicious way I have found to eat tofu yet! I do love foods that are crunchy on the outside and soft on the inside, examples ... mozzarella sticks, jalepeno poppers, fried mushrooms... hmmm, maybe I just really like fried foods! Oh dear. Well being a dietitian means that I am constantly taking on the challenge of making wholesome, healthy food taste absolutely delicious. And part of this journey is to help people (and myself) not miss those nasty foods we sometimes crave, like onion rings!<br />
<br />
Try this recipe tonight - it's a pretty simple stir-fry, but the wheat berries are so packed with fibre and nutrients it's a great change from simple rice. <br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="color: #b45f06; font-size: x-large;"><strong>Crispy tofu & wheat berry salad</strong></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxMdIObzx0V2ynsApG5gHj7zAySy1LHtSQi1M09AUIMQFlpObwIgogkPczR0hutQpj3FWm-qTJVr5sfGzlL44eXR57lCPsSj9b-qQpjVjz6OQYKhJxDF68Sne4bTwstO8Lb3pTbtcl4EjB/s1600/cornmeal+tofu+%2526+wheatberries1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxMdIObzx0V2ynsApG5gHj7zAySy1LHtSQi1M09AUIMQFlpObwIgogkPczR0hutQpj3FWm-qTJVr5sfGzlL44eXR57lCPsSj9b-qQpjVjz6OQYKhJxDF68Sne4bTwstO8Lb3pTbtcl4EjB/s400/cornmeal+tofu+%2526+wheatberries1.JPG" width="400" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><strong><span style="font-size: large;">Ingredients:</span></strong></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">2 cups wheat berries (uncooked)</div><br />
Olive oil<br />
1 small onion, diced<br />
1/2 tsp chili flakes<br />
1 green zucchini<br />
2 large red peppers<br />
2 cups green and yellow beans<br />
1-2 medium carrots, sliced thinly<br />
1 Tbsp rice vinegar<br />
1 Tbsp freshly grated ginger<br />
Salt & pepper to taste<br />
Teriyaki sauce<br />
1 pack soft tofu<br />
Cornmeal <br />
<br />
<strong><span style="font-size: large;">Instructions:</span></strong> <br />
<br />
Instructions for stir-fry: <br />
<br />
<br />
1. Cook wheat berries in a large pot of boiling water for 30 to 40 minutes until desired tenderness is reached.<br />
<br />
2. Meanwhile, drain the tofu. Cut into squares 1 and 1/2 inch wide and 1 cm thick. Pat dry. Place in a dish and cover with 2-3 Tbsp teriyaki sauce. Rub gently into tofu.<br />
3. Place cornmeal in a wide dish. Dredge tofu with cornmeal on all sides. Let sit while you prepare the stir-fry.<br />
4. In a large fry-pan cook onion in 1 Tbsp olive oil on medium heat until soft, about 5 to 7 minutes. Add chili, zucchini, peppers, beans carrots, vinegar, ginger and a pinch of salt & pepper. Put lid on and cook for 8 to 10 minutes until desired tenderness is reached, stirring every few minutes.<br />
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5. While the vegetables are cooking, heat a non-stick pan on medium-high and add a little olive oil. Place cornmeal crusted tofu gently on pan and cook until brown, about 2 to 4 minutes. Flip gently and cook on the other side.<br />
<br />
6. When vegetables are done, mix in 2 Tbsp teriyaki sauce and cooked wheat berries. Serve with crispy tofu.<br />
NOTE: If tofu is done before veggies & wheat berries, keep warm in the oven at 200°F. Serve warm topped with a little teriyaki with the wheat berry stir-fry. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH0Q9bJei5nrPXHxZVClYARId7VNncPGMtMXsCq6dXajxKiLphJ4mKoG5syAGVP-QL1sCW1CFh4omKmlYmT08qj5S9zmNjtzgNQxWaMEnGu-5BbPawuhSxAuIn3_uDFNhtYhEl09t6Ba5a/s1600/cornmeal+tofu+%2526+wheatberries6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH0Q9bJei5nrPXHxZVClYARId7VNncPGMtMXsCq6dXajxKiLphJ4mKoG5syAGVP-QL1sCW1CFh4omKmlYmT08qj5S9zmNjtzgNQxWaMEnGu-5BbPawuhSxAuIn3_uDFNhtYhEl09t6Ba5a/s320/cornmeal+tofu+%2526+wheatberries6.JPG" width="320" /></a></div><br />
Much love & good eating,<br />
<br />
StephanieStephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-52230762826117426412011-09-18T16:24:00.000-07:002011-09-18T16:24:02.833-07:00Back to school lunches with chickpea "meat" balls<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYYHhHF-Pqe5VrERBnMOgMfTJ_HhCMrrT5_d3ojJGcMy2FGmlojnCuWDa3qwFwivBycP5jjYiK29lyMKtPvHiuH6OaP8Yz83GjkRuqFV23JKg5MUxZQyDuMRCP_ZIyhlf9RM1wU29ztukG/s1600/pasta+with+squash+sauce+%2526+chickpea+%25E2%2580%259Cmeat%25E2%2580%259D-balls1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYYHhHF-Pqe5VrERBnMOgMfTJ_HhCMrrT5_d3ojJGcMy2FGmlojnCuWDa3qwFwivBycP5jjYiK29lyMKtPvHiuH6OaP8Yz83GjkRuqFV23JKg5MUxZQyDuMRCP_ZIyhlf9RM1wU29ztukG/s320/pasta+with+squash+sauce+%2526+chickpea+%25E2%2580%259Cmeat%25E2%2580%259D-balls1.JPG" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Hey all, </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Sign up for my company newsletter @ <a href="http://www.wholefoodtherapy.ca/">http://www.wholefoodtherapy.ca/</a> to receive a delicious and quick recipe for chickpea "meat"balls. This recipe is great for lunches or for dinner and takes just 20 minutes to make these yummy balls of goodness.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Sign up by tomorrow or miss out on this recipe in the September issue!!!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>Much love & good eating,<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>StephanieStephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-1413042712567534382011-09-04T13:12:00.000-07:002011-09-04T13:12:11.484-07:00The Vegan Diet & Heart HealthCheck out this video with Dr. Sanjay Gupta & Bill Clinton about dietary changes for preventing heart disease. Pretty cool & pretty compelling. <br />
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<a href="http://youtu.be/S-Unn7LjFkI">http://youtu.be/S-Unn7LjFkI</a>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-91359226443253054872011-09-03T12:43:00.000-07:002011-09-03T12:43:19.292-07:00Make it This Weekend - Apple Oatmeal PancakesThis is one of my favourite recipes, that I have made many times. It orignally comes from <a href="http://www.canadianliving.com/food/">Canadian Living</a> - I found it online 4 years ago when a client said they wanted me to teach them how to make a "healthy" pancake. Canadian Living has awesome "Tested Til Perfect" recipes for almost anything and I highly recommend if you're looking for something to check there first!<br />
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If you're a pancake-out-of-the-box person or think it's just way too much work - relax. This recipe is so quick and easy, once you try it, you will NEVER by another box. I have <u>modified this recipe only slightly</u> - sometimes instead of apples, I will use blueberries or bananas. I would avoid adding too much frozen or very moist fruit - do not exceed 2 cups. Sometimes I will add a couple Tbsp of ground flax seed or hemp seeds to up the nutritional value. Here is the simplest no-fail version.<br />
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<strong><span style="color: #990000; font-size: large;">Apple Oatmeal Pancakes</span></strong><br />
Servings: 4 (about 12 pancakes)<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1iuL-KpHwz7M8LKVtLlCm1nGOTnPBErqkasoK1oYD9Kw7sA69VDBA2zTt0QskMAF5hTCjlnNQtPpmj1uqr4B2gpHgsN_Au8P_dm5PPpzQ8gJO5WfGQmMRNM54PTtMrjhIve_xqTx2NADx/s1600/apple+oat+pancakes2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1iuL-KpHwz7M8LKVtLlCm1nGOTnPBErqkasoK1oYD9Kw7sA69VDBA2zTt0QskMAF5hTCjlnNQtPpmj1uqr4B2gpHgsN_Au8P_dm5PPpzQ8gJO5WfGQmMRNM54PTtMrjhIve_xqTx2NADx/s320/apple+oat+pancakes2.JPG" width="320" xaa="true" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>Ingredients</strong>:</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">3/4 cup whole wheat flour</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1/2 cup all-purpose flour</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 Tbsp baking powder</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 Tbsp sugar</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">pinch of salt</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1/2 cup oats (quick-cooking or large flake are fine)</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 tsp cinnamon</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 egg</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 1/2 cups milk (I like to use soy milk)</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1/4 cup canola or vegetable oil</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 1/2 cups apple, diced very small or grated</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1/2 cup raisins (optional)</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Toppings: local maple syrup, honey or yogurt & fresh fruit</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>Instructions:</strong></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1. In a LARGE bowl, combine both flours, baking powder, sugar, salt, oats & cinnamon.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">2. In a MEDIUM bowl, combine egg, milk and oil. Mix together. Add to the wet ingredients to the dry ingredients and mix just slightly. Add apples & raisins and mix just until incorporated.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">3. Heat a large non-stick pan on medium heat. Lightly spray with oil. Cook 3 pancakes at a time - about 1/4 to 1/2 cup batter for each pancake - until golden brown (approximately 2 minutes per side). </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">4. Serve hot with fresh fruit and other toppings.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Orignal recipe by The Canadian Living Test Kitchen</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Enjoy!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Much love & good eating,</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Stephanie</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmp_ISVrSoU6iq2idwLkdiokVGeLLddxoC9lRlsvyT-TX3odeBjnTJdoxkAqIpT-Wk7j8r_QG9WwRS70sjvY1wUr9FKiiHQqtvk4D8aoAdbG6F3FF62y7B9T8a_h0mh0k3uDXwpvARjmQp/s1600/apple+oat+pancakes4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmp_ISVrSoU6iq2idwLkdiokVGeLLddxoC9lRlsvyT-TX3odeBjnTJdoxkAqIpT-Wk7j8r_QG9WwRS70sjvY1wUr9FKiiHQqtvk4D8aoAdbG6F3FF62y7B9T8a_h0mh0k3uDXwpvARjmQp/s320/apple+oat+pancakes4.JPG" width="320" xaa="true" /></a></div>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-66297477943110722512011-08-09T16:09:00.000-07:002011-08-09T16:10:27.175-07:00Pizza in my oven<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_KF-zt3vpUZPGoqOiUlm4JQjBtclx4vYTCRRouPng6uaMRAYrK5VFOR8rmFpqw8eUBHy6SwGXF1CD26PitgT3pk9qU6h951LjYbugIfcRndDkhbxvXfny-E_CFCyxHtIHMKJlgLoF8oDL/s1600/quinoacrust+pizza+in+oven.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_KF-zt3vpUZPGoqOiUlm4JQjBtclx4vYTCRRouPng6uaMRAYrK5VFOR8rmFpqw8eUBHy6SwGXF1CD26PitgT3pk9qU6h951LjYbugIfcRndDkhbxvXfny-E_CFCyxHtIHMKJlgLoF8oDL/s320/quinoacrust+pizza+in+oven.JPG" width="320" /></a></div><br />
Just a quick post today on this delicious pizza in my oven RIGHT at this very moment. I wish you guys could smell it through the screen. The crust is homemade with quinoa & whole wheat flour and was super easy. The recipe is from a cool cookbook I have called "Quinoa 365". I've baked it on my new pizza stone for a super crispy crust and topped it with tomatoes, mozzarella, mushrooms and fresh basil from my garden.<br />
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I am so excited to share this recipe with you ... stay tuned for my next posting!<br />
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What are your favourite pizza toppings??? Please share, I would love to know what the favourites are out there.<br />
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Have a delicious day!<br />
<br />
StephanieStephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com1tag:blogger.com,1999:blog-4960906747247918659.post-78612886980169944182011-08-08T07:18:00.000-07:002011-08-08T07:26:05.482-07:00Stuffed portobella mushrooms recipe<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfqVKnbUlz2qPEQCy5cPNwiT2kTyBTGb1Q1dND18AuZujQzFKp7-_E09HZL4Pta9XP80kLY1X94cM_Ln4FofPBorRJmxNohMFXTglYha7llx1nUPJVzyp2qPwRvoTwD_xpIY7KajCPEaHb/s1600/stuffedgrilledmushrooms8.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfqVKnbUlz2qPEQCy5cPNwiT2kTyBTGb1Q1dND18AuZujQzFKp7-_E09HZL4Pta9XP80kLY1X94cM_Ln4FofPBorRJmxNohMFXTglYha7llx1nUPJVzyp2qPwRvoTwD_xpIY7KajCPEaHb/s400/stuffedgrilledmushrooms8.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>This week I was thinking of a BBQ recipe that I could do completely without turning on my oven or stovetop. Mushrooms are fantastic on the grill, so naturally I worked out a BBQ recipe that included them. This stuffed mushroom recipe won't take you very long and is absolutely delicious. Try it tonight!<br />
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<strong><span style="color: #38761d; font-size: large;">Stuffed portobella mushrooms with kale, feta and a green bean salad</span></strong><br />
<strong>Makes 2 servings</strong><br />
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<strong>Ingredients:</strong><br />
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4 portobella mushrooms<br />
6 kale and/or collard leaves<br />
1/2 cup pumpkin seeds<br />
1 Tbsp olive oil<br />
1 Tbsp balsamic vinegar<br />
1/2 cup light feta cheese<br />
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3 cups green beans<br />
2 cups cherry tomatoes<br />
1 Tbsp good quality olive oil<br />
a few leaves of fresh basil<br />
salt & pepper<br />
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a few slices of lovely bread, like potato chive or rosemary foccacia<br />
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<strong>Instructions:</strong><br />
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1. Clean mushrooms and remove the stem & gills (the ruffles underneath). Rub with olive oil.Wash and remove the tips of green beans and place in a small aluminum or other BBQ safe pan. Slice bread and drizzle with olive oil.<br />
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2. Chop kale, collards and pumpkin seeds very finely. You can also use a food processor to do this quickly and easily. Combine the greens and seeds with 1 Tbsp olive oil and 1 Tbsp balsamic vinegar. Set aside. Slice cherry tomatoes in half, place in a seperate bowl and set aside.<br />
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3. Place green beans and mushrooms on grill. Toss green beans every 1-2 minutes until tender-crisp, do not over cook. Once done set-aside. Flip mushrooms after they have cooked for 5 minutes on one side. Add your bread to the grill once the mushrooms are flipped.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlxEN9QscUZ_TNQeA_p7llGpQY8rDDfz7M0ya73cIvr13E3Ht0oITe7fCxUWbyWTJySsCAzAf5q7JKUAiHrJCPgIchb7V05-tx6VP4ZY52I4nWemgQcFAlt0KU9xsxG4dSf7LKaoWeXtLi/s1600/stuffed+grilled+mushrooms3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlxEN9QscUZ_TNQeA_p7llGpQY8rDDfz7M0ya73cIvr13E3Ht0oITe7fCxUWbyWTJySsCAzAf5q7JKUAiHrJCPgIchb7V05-tx6VP4ZY52I4nWemgQcFAlt0KU9xsxG4dSf7LKaoWeXtLi/s320/stuffed+grilled+mushrooms3.JPG" width="320" /></a></div><br />
4. Pour out excess liquid from inside of the mushroom cap. Place green stuffing gently on top of the mushroom and top with crumbled feta cheese. Close BBQ to allow to melt. Make sure to not overtoast bread - turn one side of BBQ off and hold warm if needed.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXMvezQKlAA9Dz09SzXsPolJIxURZIxlW6N6R0XhvQIPd7diNsEozTWh8kLePkIJG4krWaDdCJHlhCISOeKOHTWC9AVcsTiBh7TdiHNcSTzpVW97aDi4Xeg61_4B6RiVZxb1-RfalqsTZb/s1600/stuffed+grilled+mushrooms4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXMvezQKlAA9Dz09SzXsPolJIxURZIxlW6N6R0XhvQIPd7diNsEozTWh8kLePkIJG4krWaDdCJHlhCISOeKOHTWC9AVcsTiBh7TdiHNcSTzpVW97aDi4Xeg61_4B6RiVZxb1-RfalqsTZb/s320/stuffed+grilled+mushrooms4.JPG" width="320" /></a></div><br />
5. Meanwhile, slice beans into 1 inch pieces and toss with the tomatoes, a little olive oil, fresh basil, salt & pepper. Top your BBQ crustini (bread) with a mushroom and enjoy with a side of this fresh, lovely salad.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfqVKnbUlz2qPEQCy5cPNwiT2kTyBTGb1Q1dND18AuZujQzFKp7-_E09HZL4Pta9XP80kLY1X94cM_Ln4FofPBorRJmxNohMFXTglYha7llx1nUPJVzyp2qPwRvoTwD_xpIY7KajCPEaHb/s1600/stuffedgrilledmushrooms8.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfqVKnbUlz2qPEQCy5cPNwiT2kTyBTGb1Q1dND18AuZujQzFKp7-_E09HZL4Pta9XP80kLY1X94cM_Ln4FofPBorRJmxNohMFXTglYha7llx1nUPJVzyp2qPwRvoTwD_xpIY7KajCPEaHb/s320/stuffedgrilledmushrooms8.JPG" width="320" /></a></div><br />
Enjoy!<br />
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Much love & good eating,<br />
<br />
Stephanie<br />
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NUTRITION INFORMATION: (per two mushroom serving with salad) Kcal: 610; Fat: 25 g; PRO: 35 g; CHO: 49 g; Fibre: 14 g<br />
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For personalized plans and help with healthy eating, check out my nutrition services at <a href="http://www.wholefoodtherapy.ca/">http://www.wholefoodtherapy.ca/</a>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-19385564157730102582011-07-29T12:39:00.000-07:002011-07-29T13:23:38.044-07:00Summer fresh barley risotto<div>Hey all my lovely followers,<br /></div><br /><div>I'm back from my 3 month hiatus. Culinary school was so wonderful and I learned so much, however... it was exhausting! School for 4 hours in the AM, work in the PM and starting a company takes it's toll. We've been cooking throughout this time, although definitely not as much as we usually do.<br /></div><br /><div>I made a delicious barley risotto this week and am excited to share. This recipe takes about an hour - it's not too much prep, but you do have to give your pot a stir every couple of minutes to make sure the bottom does not burn. I use barley here to make somewhat of a risotto-type dish, obviously not true risotto, but you come away with an amazingly tasty, warm and hearty meal.<br /></div><br /><div>Barley has about 10 grams of protein and 15 grams of fibre per 1/2 cup (uncooked) serving -which is about a serving once cooked. How fantastic is that! It's so beneficial for heart health and lowering cholesterol. We didn't even add any meat to this dish and were still nice and full, a good kindof full, not a lying-on-the-couch-going-to-explode kindof full. Try it tonight with the vegetables we used or some of your favourites that are fresh right now!<br /></div><br /><div>Check out your market or grocery store for Ontario tomatoes, carrots, cucumbers, zucchini, spinach, peppers, garlic and mushrooms! So much to choose from.</div><br /><br /><br /><div><strong><span style="font-size:180%;color:#339999;">Mushroom & spinach barley risotto</span></strong></div><br />Makes 4 servings<br /><br /><div></div><br /><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2GzezYyhWucF8cF-HewUQa-QALmcFlR9Y1HQLBzA4KGepkkP9KvJEhI9DETClCh_IkXx8t_dh5J-BquFsOvdNP0MdWgJibjBfuv6conI-pV07K6liznTcWwTVPfN5BgkcZG69MTXKlEP_/s1600/barleyrisotto3.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 461px; DISPLAY: block; HEIGHT: 340px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5634863816958939106" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2GzezYyhWucF8cF-HewUQa-QALmcFlR9Y1HQLBzA4KGepkkP9KvJEhI9DETClCh_IkXx8t_dh5J-BquFsOvdNP0MdWgJibjBfuv6conI-pV07K6liznTcWwTVPfN5BgkcZG69MTXKlEP_/s320/barleyrisotto3.JPG" /></a><br /><br /><br /><div><strong><span style="font-size:130%;">Ingredients:</span></strong></div><br /><br /><br /><div></div><br /><br /><br /><div>1/2 large or 1 small white onion</div><br /><div>1 tsp butter</div><br /><div>2 Tbsp olive oil</div><br /><div>3 ripe tomatoes, chopped</div><br /><div>3 cups cremini mushrooms, chopped</div><br /><div>1 1/2 cups pearl barley</div><br /><div>1/4 cup white wine (and some for the chef!)</div><br /><div>2 cups vegetable broth</div><br /><div>4 cups water</div><br /><div>3 cloves of garlic, minced</div><br /><div>8 cups spinach, chopped</div><br /><div>dash of cayenne</div><br /><div>salt & pepper</div><br /><div>handful of fresh basil, chopped</div><br /><div>hard cheese like grana padano or parmagiana reggiano *optional<br /></div><br /><div></div><br /><br /><div><strong>Instructions:</strong></div><br /><br /><br /><div></div><br /><div>1. Warm butter & oil in a large pot on medium heat. Add onion. Saute for 6 minutes, do not brown the onion.</div><br /><br /><div>2. Add tomatoes & mushrooms. Saute 4 minutes more.</div><br /><br /><div>3. Add the barley and stir with a wooden spoon, until barley has soaked up all liquid. Add wine and continue to stir until barley is sticky and liquid is soaked up - about 4 minutes.</div><br /><br /><div>4. Add 2 cups broth, pinch of salt & pepper. Stir every couple minutes until liquid is absorbed. Once absorbed, add 2 cups of water & minced garlic. Allow all liquid to be soaked up - this should take around 20 to 30 minutes. The remaining 2 cups of water may not be needed. Once four cups have been soaked up, taste the barley. If the texture is still firm, continue to add little bits of water and cook the barley until desired texture is reached. Total cook time of barley should be between 30 to 40 minutes.<br /></div><br /><div>5. Season with a little more salt & pepper, cayenne, cheese and add fresh basil right before serving. </div></div><br /><div></div><br /><div></div><br /><div><br /><div>Enjoy!</div><br /><br /><br /><div></div><br /><div>Much love & good eating,</div><br /><br /><br /><div>Stephanie</div></div>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-6852432316742761372011-06-16T13:35:00.000-07:002011-06-16T13:37:07.365-07:00Cool Ontario Foodie BlogCheck out this awesome Ontario Food Blog I just discovered:<div><br /></div><div>http://seasonalontariofood.blogspot.com/</div><div><br /></div><div>Seasonal recipes with Ontario-fresh ingredients, so cool.</div><div><br /></div><div><br /></div><div>Much love & good eating,</div><div><br /></div><div>Stephanie</div>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-24043153336567905362011-06-10T12:30:00.000-07:002011-06-10T12:33:39.632-07:00What would you like to see?I've been busy in the kitchen 5 days a week at culinary school and I've been neglecting all my lovely foodie followers. Please accept my apologies! I want to know more of what you would like to see here...<div><br /></div><div>Check out the poll to the left of your screen and let me know what recipes you would like to see. I'm cooking pizza dough from scratch to vegan pasta sauce to bean burgers and just haven't had time to blog about it. Let me know what you want to know and I'll get it up here asap!</div><div><br /></div><div>Ps. I hope to be adding cooking videos soon to help in your kitchen by taking you through the steps. Hopefully the first one will be up by July! </div><div><br /></div><div>Much love & good eating,</div><div><br /></div><div>Stephanie</div>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0tag:blogger.com,1999:blog-4960906747247918659.post-14517636686900851732011-05-02T06:41:00.000-07:002011-05-03T07:26:16.919-07:00FREE Monthly Newsletter - Nutritionally Speaking!Hey all,<br /><br />My nutrition consulting company is offering a FREE monthly newsletter called Nutritionally Speaking. It will be short and sweet, include a featured recipe, nutrition tips & special offers for nutrition services. Just to give you a little info on my company, I am a Registered Dietitian with 6 years of education in Nutrition. I offer one-to-one nutrition support as well as family counselling, food demonstrations, cooking classes, meal plans and corporate wellness.<br /><br />Please <a href="http://wholefoodtherapy.us2.list-manage.com/subscribe?u=d8cc7cb6ea66688b1dcade119&id=2417574e2e">sign up</a> today for the newsletter, you'll love it!<br /><br />Thanks for your love & support.<br /><br />Have a delicious day!<br /><br />StephanieStephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com1tag:blogger.com,1999:blog-4960906747247918659.post-11126008050483267242011-04-25T08:32:00.000-07:002011-04-25T10:41:03.444-07:00Power Breakfast & Morning Activity<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3ZAfZecTbZMJr_bQI_Eix_bfgp5RqIr6XJj-ORLgKPn01AQkN012ANvY-fqFgXXcgtSRyWVBhMsWJCQdBCWm1vwzeU-8yxeZQ8sCWFwdt7O9Opk8vRJZNWsTFuYkwfOSi90niaz_aejOH/s1600/wedding+%2526+more+food+010.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5599547891726839554" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3ZAfZecTbZMJr_bQI_Eix_bfgp5RqIr6XJj-ORLgKPn01AQkN012ANvY-fqFgXXcgtSRyWVBhMsWJCQdBCWm1vwzeU-8yxeZQ8sCWFwdt7O9Opk8vRJZNWsTFuYkwfOSi90niaz_aejOH/s320/wedding+%2526+more+food+010.JPG" /></a><br />Let's talk a little about the morning. Many people I counsel say they just can't eat first thing in the morning, and that is fine. However, you must know that whatever you do or do not put in your body first thing in the morning will effect the rest of your day. Your body is running on empty when you wake up so it's really important to eat something, even something little like some fruit, to give you the fuel to use throughout your morning.<br /><br />For those who like to exercise first thing, I always advise to have a little quick burning carbohydrate first thing - this morning I had about 1/2 to 1 cup of applesauce. Your body will break this down in about 20 to 30 minutes and use it for energy, so brush your teeth, put your exercise clothes on and check your email - then go for your run or activity. It's light enough that you won't get cramps but will help you accomplish your goal by giving you some calories to work with.<br /><br />Next I came home and made my power breakfast. Leafy greens in the AM is a great way to start your day - packed with nutrients. This breakfast includes a good source of protein from the eggs and some key energizing carbs. This 10 minute breakfast fix will keep you full until lunch - but feel free to tuck a little morning snack in there if you need it like yogurt, fruit or nuts.<br /><strong></strong><br /><strong>Ingredients:</strong><br /><br />olive oil<br />garlic<br />2 collard leaves,<br />3 mushrooms<br />2-3 eggs<br />ground pepper<br />cayenne<br />fresh, local tomatoes<br />whole grain bread<br /><br /><strong>Instructions:</strong><br /><br />1. Warm a little olive oil and garlic in a small pan. Then add a couple leafy green leaves (collards or swiss chard) and some chopped mushrooms. Cook for 5 minutes.<br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5n9abL-GUnv9QpSoGBfeCmUnfXFki8lb3YFigHFCIl-B-A_H7VGVDRmbn945MKz87-ccSxK9JGi7OIu17cup5DJgpmYRwaU1b1n2j6r7aldBRgMqpvn6192hpg5f8ncbHBZdH__vIUsOT/s1600/wedding+%2526+more+food+008.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 240px; DISPLAY: block; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5599547620514954114" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5n9abL-GUnv9QpSoGBfeCmUnfXFki8lb3YFigHFCIl-B-A_H7VGVDRmbn945MKz87-ccSxK9JGi7OIu17cup5DJgpmYRwaU1b1n2j6r7aldBRgMqpvn6192hpg5f8ncbHBZdH__vIUsOT/s320/wedding+%2526+more+food+008.JPG" /></a><br />2. Add one egg and two egg whites (throw another egg in there for the men), some freshly ground black pepper and a dash of cayenne.<br /><br />3. Cook it all up for about 5 minutes. Put on your plate and top with a little cheese if desired - I used a chipotle goat's cheese this morning.<br /><br />4. Serve with some fresh tomatoes (choose Elmira tomatoes available at Martin's Family Fruit farm or Vincenzo's), toasty bread and a glass of water, juice or soy milk. Delicious & complete!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgnElc8l55LRx7iYkLqu-6ZlW94u7N1Mn5sKoiKf3OZFeaknMDJayUYI3O_cwcf8imutKIVLr2XReZbUe1_ByELqO_ka16qEvXLBbgBsmzlBqChPTFXBzFcfZCd0WlHm8IQCZrNJL-eNx_/s1600/wedding+%2526+more+food+009.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5599547627984670290" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgnElc8l55LRx7iYkLqu-6ZlW94u7N1Mn5sKoiKf3OZFeaknMDJayUYI3O_cwcf8imutKIVLr2XReZbUe1_ByELqO_ka16qEvXLBbgBsmzlBqChPTFXBzFcfZCd0WlHm8IQCZrNJL-eNx_/s320/wedding+%2526+more+food+009.JPG" /></a><br />Much love & good eating,<br /><br />Stephanie<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><div></div>StephanieClairmontRDhttp://www.blogger.com/profile/16625601461897453827noreply@blogger.com0