Super Simple Summer Slaw

August 01, 2016 by Amy Longard in Recipes

I went on a shopping spree this weekend and spent all my money... at the Farmers' Market! This is the only kind of shopping I like and I happily lugged home a massive haul of fresh vegetables thanks to the good people at Hoople Creek Farm, Roots Down Organic Farm and Waratah Downs Organic Farm. I picked up green cabbage, kohlrabi, zucchini, summer squash, patty pan squash, cucumber, fennel, and a bunch of bell peppers. Besides having all of these veggies to work with, I also have a fridge full of kale and beet greens (thanks to my soon-to-be father-in-law). We have lots of cooking and eating to do this week, but I think we can handle it.

Last night, I made a huge pot of red lentil marinara (in which I used many of the veggies listed above) and served it on zucchini noodles, and today I was craving something fresh and light so opted to make a slaw. The recipe below is one of my favourites and I've enjoyed many versions of it, as have my nutrition clients. This recipe should ultimately serve as a base for you and you can tweak it to your liking.

This time around I used kohlrabi, green cabbage, fennel bulb and fronds, and carrots because that's what I had on hand. However, adding in some grated apples, and opting for dill instead of fennel, will give it a different, but equally delicious flavour profile. Even going with red cabbage, instead of green, will offer a variation in taste and nutrients. There are so many options!

This is definitely a choose-your-own-adventure style of slaw that you can serve as an appetizer, side dish, snack, or even as filler in sandwiches or wraps. It's very versatile and very nutritious. Try it out and let me know what you think!

SUPER SIMPLE SUMMER SLAW

Ingredients:

1 medium, kohlrabi, peeled and cut into matchsticks, or grated
1/4 head, cabbage (green or red), thinly sliced or shredded
1 small fennel bulb, thinly sliced or grated, optional
1 apple, peeled and grated, optional for a sweeter slaw
1 carrot, peeled and grated
1/4 cup, fennel fronds or fresh dill, roughly chopped
3 Tablespoons, extra virgin olive oil
1/2 lemon, juiced
1 small clove, garlic, finely minced
1 teaspoon, Dijon mustard
Sea salt and freshly ground pepper

Directions:

Add the slaw ingredients to a large mixing bowl. Toss until well combined.

In a measuring cup or small mixing bowl, whisk together the rest of the ingredients (olive oil, lemon juice, garlic, Dijon mustard and a few big pinches of salt and pepper). Whisk until you have a nice, even consistency.

Pour the dressing over the slaw ingredients and then toss until the dressing is evenly distributed. Taste your slaw and season with a bit more salt and pepper, if necessary. Once you’re happy with the flavour, serve immediately and enjoy! This slaw will keep in the fridge for up to 5 days.

Notes from the kitchen: You can use a box grater or slice up the vegetables by hand, but for the quickest and most efficient method, I recommend using a food processor. I personally use the grating blade to process carrots, apples, kohlrabi and fennel, and the slicing blade for cabbage.

Seaweed Salad + Q&A with Mermaid Fare

July 31, 2016 by Amy Longard in Recipes

If you didn’t already know, I’m a huge fan of sea vegetables. Growing up in Nova Scotia, I have memories of eating dulse chips with my dad. My family also hosted Japanese exchange students throughout my childhood. During those years, I remember trying and loving the exotic seaweed-based snacks and learning how to make sushi using nori (a variety of seaweed) with our students. Overtime seaweed salad and sushi were mainstays in my diet, but it wasn’t until I went to culinary school and took a weekend course on seaweed that I truly began appreciated its versatility and vast health benefits.

I recently had the pleasure of meeting somebody who enjoys seaweed just as much as I do (if not more!). When I was home in Nova Scotia this past March, I met Taylor Widrig. As the owner of Halifax-based company Mermaid Fare, she's made an entire career out of sourcing and selling different kinds of seaweeds and creating seaweed food products. She sells seaweed snacks, seaweed salts, and varieties of seaweeds during the summer and fall at the Halifax Seaport Farmers' Market and in select retail locations. She also sources seaweeds for local restaurants and sells many of her products via her online store at www.MermaidFare.com. She's a true sea vegetable aficionado.

Besides running Mermaid Fare, Taylor is also a chef. She spent the last few winters in the Caribbean living and working on yachts as a private chef. When she's home in Nova Scotia, her other culinary services include seaweed-based cooking lessons and the occasional catering gig (fun fact: she'll actually be working at my wedding this summer). When she's not selling seaweed or busy cooking, she’s been known to put on a mermaid tail and go swimming in the ocean. Yep, she also moonlights as a mermaid! Clearly, Taylor is one of the most interesting gals around and I'm really excited to share my interview with her.

Read on to learn how her company came to fruition and how she sources the products she uses in her business. She also talks about the benefits, varieties and uses of seaweed, gives us the scoop on carrageenan (which is somewhat of a controversial topic in the natural health world these days) and she even shared one of her most popular recipes.

Amy: Mermaid Fare is such an amazing and unique concept! How did it come to be?
Taylor: Mermaid Fare was created in 2013 after completing Living Light Culinary Institutes’ Raw Culinary Arts program in Northern California. Initially it began as a raw food/vegan culinary education and catering company offering private cooking classes, dinner parties and retreats while actively promoting sea vegetables for health. Six months after starting, I decided I wanted to grow a product line that would benefit others and seaweed was front and center – combining my passion for sea vegetables and healthy snacks.

Amy: Seaweed is a true super food. Can you tell us a bit about the health benefits?
Taylor: Seaweeds, also known as sea vegetables, offer a wide range of nutrients including 56 minerals and trace elements, omega-3 fatty acids, and B vitamins. There are three families of seaweed – green, brown, and red. Kelp is a brown seaweed, Dulse and Irish Moss or Hana Tsunomata belong to the red kingdom, and sea lettuce in the green family. Sea vegetables are a wonderful source of plant based protein and iron, making them a suitable option for vegans, vegetarians and anyone looking to add more nutrients to their diet.

There are many studies being done today on the correlation between seaweed and weight loss, as well as sea vegetables ability to help remove heavy metals from the body while offering immune support after exposure to radiation. Apart from the internal health benefits, seaweeds have been used throughout the ages and in modern times in beauty products for their skin softening and clarifying effects.

Amy: Where do you source your products? What kinds of seaweeds are included in your product line?
Taylor: Mermaid Fare’s sea vegetables are sourced within the Canadian Maritimes. Our wild harvested varieties including wakame, kombu, dulse, and sea lettuce are sourced from the Bay of Fundy where sea vegetables thrive in the cool water and rising tides. Our cultivated variety, Hana Tsunomata is produced by Acadian Seaplants Ltd. in Nova Scotia which uses state of the art on-land aquaculture systems to create a traceable and aesthetically beautiful product. Mermaid Fare’s mission as a company is to promote sustainability, community, and to create quality and trusted products while constantly evolving within the industry.

*Taylor in Copenhagen by the "Little Mermaid" statue.*

Amy: I know you were recently in Copenhagen for the International Seaweed Symposium. You mentioned that carrageenan was the hot topic. I've heard mixed messages and I’m so curious to hear what you’ve learned!
Taylor: Some controversy surrounds ‘carrageenan’, which is extracted from Irish Moss and used widely in the food industry for it’s thickening, gelling, and stabilizing properties. Carrageenan is commonly found in vegetarian and vegan products because it replaces the animal ingredient ‘gelatin’, providing a similar and ethical result.

Carrageenan is a safe food product but has gotten a bad rap over the years due to a negative article that told readers carrageenan contributed to intestinal inflammation. It is suggested the author of this article may have had a bias motive for their research, and once the negative story was told it was hard to sway the public’s perception of the product. (Amy’s notes: when I was away in West Cork, Ireland, cooking for a yoga retreat, I discovered that carrageenan was used often in cooking, particularly for thickening soups.)

Amy: Can you share a recipe that might appeal to somebody who's new to seaweed? Or maybe give us some tips on how to use seaweed?
Taylor: A super simple seaweed recipe is our signature vegan and gluten free Kaiso Seaweed Salad using Hana Tsunomata (see below for the recipe). Other popular ways to include sea vegetables in the diet is to use brown seaweed like kombu in soup stocks, or to use dried dulse or sea lettuce in place of salt sprinkled on soups, salads, sandwiches, etc.

MERMAID FARE'S KAISO SEAWEED SALAD

Ingredients:

15g Hana Tsunomata (approximately 1 cup)
1 tablespoons maple syrup
1 tablespoon rice vinegar
2 tablespoons gluten free tamari
2 teaspoons sesame oil
1/4 cup toasted sesame seeds

Directions:

Rehydrate Hana Tsunomata in room temperature water for ten minutes. Drain, and shake or pat dry excess water.

Whisk together wet ingredients, pour over seaweed and mix well. Stir in toasted sesame seeds. Let the salad marinate for a minimum of 20 minutes before serving.

Stays fresh for up to one week in the refrigerator. Freezes well.

Want more Mermaid Fare? Visit Taylor's website or follow her on Facebook, Instagram and Twitter.

Watermelon Mint Salad

July 03, 2016 by Amy Longard in Recipes

If you follow me on Facebook or Instagram, you might have seen some posts about the cooking lessons or food demos I've been doing at Loblaws. I've been given an amazing opportunity to work for Canada's biggest grocer to cook and teach people about healthy food. I feel very fortunate for the opportunity, particularly because I've been meeting so many interesting and health-conscious people while on the job.

I also like that this sort of cooking gig presents an element of challenge and creativity. A few days prior to my cooking demos, the manager of the cooking school sends me an email indicating which food (or foods) she'd like me to use. I love this because it gives me the opportunity to seek out or come up with new recipes each time I'm doing a demo. In the past I've been asked to feature quinoa, hemp, black-eye peas, eggplant, bell peppers, zucchini and so on.

Most recently, I was asked to use watermelon. I had lots of ideas and considered making a gazpacho, salsa or possibly a smoothie, but after skimming over a few recipes online, I decided to go with a simple and refreshing watermelon and mint salad with some lime, cayenne and sea salt. The day of my demo it was hot, hot, hot and humid. It was probably the hottest day so far this year. Needless to say, the salad was very well received!

This weekend I'm out in Westport (about an hour from Ottawa) and enjoying a few days in the woods near the Upper Rideau Lake. It's a hot, summery day here and I made this salad again today. Watermelon is excellent for summer because it's a very refreshing food due to its water content (~92% water). It's also highly nutritious. It's a very good source of vitamin C and contains B vitamins, potassium, copper and magnesium.

Try it out and let me know what you think. The full recipe is below!

WATERMELON MINT SALAD

Makes 8 to 10 (1 cup) servings (depending on the size of the watermelon)

Ingredients:

1 large watermelon cut into ~1 inch chunks
1 - 2 limes, juiced
Pinch or two of cayenne pepper (optional, but recommended)
1 handful of fresh mint leaves, torn into small pieces (or 1 tablespoon dry mint)
Sea Salt

Directions:

In a large bowl, toss the watermelon with the lime juice and cayenne. Fold in the mint leaves, season with salt. Taste it and adjust the flavour by adding more sea salt or cayenne if necessary, and then serve immediately.

If you plan to make this ahead, the cubed watermelon can be refrigerated overnight. Add in the other ingredients just before serving. The salad will keep for a few days, but is best served fresh.

Inspired by Matt Neal's recipe in Food & Wine.

The Best Zucchini Brownies

May 11, 2016 by Amy Longard in Recipes

I've been making these brownies for a while now. I think I originally came across this recipe on Ambitious Kitchen, but modified it a bit to suit my liking. This recipe produces brownies that are chocolatey, ooey, gooey, chewy, and oh so good! They are also vegan, gluten free, nut free, low sugar, and high in fibre. They've been tried and tested on picky eaters and kids, only to receive rave reviews all round. Plus, many of the ingredients in this recipe can easily be swapped or modified. Scroll to the very bottom to see my suggestions.

These are the kind of brownies that don't need much introduction. Rather I'll just post a gratuitous close up photo of one that I ate yesterday afternoon. Scroll down for the recipes. I hope you'll enjoy these brownies as much as I do.

ZUCCHINI BROWNIES

Ingredients:

1/2 cup tahini
1/4 cup maple syrup
1/2 cup unsweetened natural applesauce or 1/2 cup mashed ripe bananas
2 teaspoons of vanilla
1/2 cup unsweetened cocoa powder
3/4 cup, oat flour (store bought or make your own, see instructions below)
1 teaspoon baking soda
1/4 teaspoon sea salt
1 1/2 cups grated/shredded zucchini (approximately 2 zucchinis)
3/4 cup dark chocolate chips (dairy free - I use Camino brand)

Instructions:

Preheat oven to 350 degrees F. Grease a loaf pan or 8 x 8 baking pan with coconut oil.

In a large bowl whip together tahini, apple sauce, maple syrup and vanilla until smooth. Add in zucchini, cocoa powder, oat flour, baking soda, and sea salt. Mix until well combined. Gently fold in 1/2 cup of chocolate chips. Pour batter into prepared baking pan or loaf ban and sprinkle remaining chocolate chips over the top. Bake for approximately 40 minutes. Enjoy!

Notes from the Kitchen:
-To make your own oat flour, place rolled oats in blender or food processor and process until they are finely ground (flour consistency).
-I’ve used spelt and whole wheat flour in the place of oat flour with great results.
-I’ve swapped zucchini with grated summer squash in equal measure and that worked perfectly.
-If you prefer very low sugar recipes, you can even swap in unsweetened chocolate chips. I’ve used Camino brand’s unsweetened chocolate chips and really enjoyed the brownies even with less sweetness.
-Finally, I’ve swapped tahini with peanut butter and that worked fantastically as well. You could really use any natural nut or seed butter for this recipe.

Chili Roasted Chickpeas

April 06, 2016 by Amy Longard in Recipes

Did you know that 2016 has been designated International Year of Pulses by the UN’s Food and Agriculture Organization? In case you are not yet familiar with pulses, they are part of the legume family and include chickpeas, beans, lentils and split peas. These dry, edible seeds are distinguished from other legumes (such a soy beans and peanuts) due to their low fat content. Humble pulses are often overlooked, forgotten and left to collect dust in the back of your cupboard (am I right?). However, due to their many benefits, pulses shouldn’t be an afterthought. Instead, they should play a vital role in your diet.

Pulses are highly nutritious, loaded with vitamins and minerals including iron, zinc, folate and other B vitamins. They are high in protein and fiber and they can help balance blood sugar and support weight management. Consuming pulses regularly will help reduce cholesterol (LDL in particular) and prevent cardiovascular disease. Pulses are good for Mother Nature too! They are a sustainable form of agriculture and promote biodiversity. They are also delicious and incredibly inexpensive. A fun fact for you: Canada is the world’s leading exporter of lentils.

To bring awareness to this unassuming family of super foods, the Canada Agriculture and Food Museum invited me to come teach a class in their beautiful kitchen facilities at the Experimental Farms. Last week, along with my amazing sous chef/future husband Jeremy, I facilitated a fun, food-filled Power Pulse Workshop. I spoke about the health benefits, the many varieties, the environmental impacts, how to incorporate them in to dishes, and the cooking methods. {Click on the images below to enlarge them}

I brought along multiple jars of beans, lentils, and split peas, and one jar of sprouted lentils, to showcase their diversity and versatility. Of course, the most important part of the workshop was the food! We prepared 5 recipes: a white bean and parsley dip, black bean mango salsa, split pea soup, chocolate peanut butter and red lentil brownies, and chili roasted chickpeas. The recipe for the roasted chickpeas is below.

It was a fantastic evening! I think it's safe to say that everybody learned a few things and really enjoyed the food. Thanks to the Museum for hosting and coordinating this event and to Tom Alfoldi for the photography.

CHILI ROASTED CHICKPEAS

Ingredients:

2 cans of chickpeas, drained and rinsed (or 3.5 cups cooked chickpeas)
2 tablespoons olive oil
2 tablespoons chili powder
1/2 teaspoon sea salt

Directions:

Preheat your oven to 400°F. Combine all of the ingredients in a bowl, making sure the chickpeas are evenly coated. Spread the chickpeas out on a parchment lined baking sheet and then put them in the oven. Stir the chickpeas around every 8 to 10 minutes and keep roasting them until they are crispy. This will take about 25 minutes. Enjoy immediately as a snack or top them onto soups or salads. Enjoy!

Cocao Energy Bites

March 08, 2016 by Amy Longard in Recipes

Last week, I joined Andrea Robertson of Body and Balance and lululemon for a fantastic community event that combined so many of my favourite things: great people, Gatineau Park, snowshoeing, yoga and food! The event, Snowshoe, Soulfood, & Savasana, was something that Andrea had been dreaming up for a while and she was finally able to bring it together with a little help from lululemon and some of my hearty, healthy cooking.

About 30 of us met at the entrance to Gatineau Park in Old Chelsea just as the sun was setting. We strapped on our snowshoes and, as a group, we hiked about 4 km through the snowy paths to Heritage cabin. In the cabin, we warmed up by the fire and enjoyed a candlelit dinner of veggie chili with avocado, cashew & cilantro cream and cocao bites (made by me!). After dinner, I spoke to the group about food and immunity and shared some tips on how to maintain a strong immune system during the winter months. Andrea also led the group through a fantastic yoga class, which was much needed as we prepared to make the trek back to the parking lot. This was such a fun and memorable evening, I look forward to similar events in the near future. Stay tuned!

Since the cocoa bites were such a hit, I’ve decided to share the recipe. As you’ll see, this is a “choose your own adventure” style recipe. Play around with it to create your favourite version. Lately I’ve been using sunflower butter and omitting the chocolate chips altogether, sticking with cocao nibs for a lower sugar option and they taste fantastic. The full recipe is below.

COCAO ENERGY BITES

Makes approximately 40 balls.

Ingredients :

3 cups nut butter (sunflower, cashew, smooth almond or peanut butter)
2/3 cup maple syrup
¼ cup cocao powder
1 cup dried cranberries (Amy’s tip: choose juice sweetened cranberries for a healthier, lower sugar option)
1 ½ cup desiccated unsweetened coconut
1 cup mini dairy free chocolate chips (reduced sugar options: 1/2 cup cocao nibs & 1/2 cup chocolate chips OR 1 cup cocao nibs)
2 tablespoons chia seeds
1 teaspoon cinnamon
1 or 2 big pinches of sea salt

Directions:

Stir together the nut butter and maple syrup. Once well combined, mix the rest of the ingredients together (reserving ¾ cup coconut) until it is sticky and you can form balls. I use a heaping tablespoon of the nut butter mixture and roll it into balls in the reserved coconut to create a nice even coating (see the photo below). Place the balls in an airtight container and transfer to the refrigerator where they can be stored for up to 2 weeks. You can also store the balls in the freezer for up to 2 months. Enjoy!

Amy Approved 4-Layer Dip

February 04, 2016 by Amy Longard in Recipes

When it comes to watching sports and rooting for teams, I'm usually a band wagon jumper. I will forgo an entire season of [insert sport] only to watch the very last game. This is not to say that I'm not sporty or that I don't like sports (because I am and I do), but I'd much rather play a sport, then be a spectator. As for being a bandwagon jumper, I should probably clarify a bit. When it comes to watching the playoffs or Super Bowls or final whatevers, I generally don't pay much attention to the game, instead, I've always been much more interested in the food, the beer, and socializing with friends.

Over the past decade my diet has changed a lot, and I have finally surrendered to food allergies. When I find myself at a party, I tend to pick over the spread for foods I can actually eat (which in certain cases can be limited to none). There is really nothing that breaks my heart more than being left out when it comes to food. To avoid disappointment, I always try to show up with foods that I can enjoy, but I go the extra mile to show my fellow party goers that game-time grub needn't contain chemicals, artificial flavours, ridiculous amounts of sodium, mystery meats, and all that other horrible stuff that tastes good, but feels really bad after the fact. I love to show people that spectator snacks can be really, really delicious without any of the adverse side effects.

This past weekend, I brought my 4-layer dip and a bag of organic corn chips to a friend's party. After trying a few bites and loving it, one of the guys said it tasted like a "burrito on a chip". Little did he know that this "burrito on a chip" was loaded with healthy proteins and fats, fiber and chock full of nutrients. A healthy, delicious layered dip that tastes like a bite-sized burrito? Yep. Dreams do come true!

The full recipe for the dip is below. You'll want to allot about an hour or so to make and assemble since there's a bit of chopping, mixing and blending involved. I promise you, it'll be worth it.

"BURRITO ON A CHIP" 4-LAYER DIP

Vegan - Gluten Free

Refried Beans

Ingredients:

1 Tablespoon, olive oil
1/2 red onion, diced
3 cloves, garlic, minced
2 hot peppers (jalapeño or serrano), seeded & minced
1 teaspoon, ground cumin
1/2 teaspoon, dried oregano
1/2 teaspoon, chili powder
3 cups, cooked/canned beans of your choice (I like pinto beans)
1 bay leaf
1 cup, water
1 teaspoon, sea salt
Freshly ground black pepper to taste

Directions:

On your stove top, warm the oil in a saucepan or skillet on medium heat. Add the onion and a big pinch of sea salt. Give it a stir and allow the onions to cook for a minute or two. Add garlic and hot pepper. Cook for about 7 to 10 minutes to sweat the onions. Sprinkle in the spices and cook for another 30 seconds.

Stir in the beans, bay leaf and water and bring the mixture up to a boil. Reduce heat and simmer for 15 to 20 minutes, or until at least half of the water has been absorbed.

Remove and discard the bay leaf. Using a potato masher or hand blender, mash and the blend beans until they become a thick paste consistency. If the mixture is very dry, add some water, a few tablespoons at a time, until desired consistency is reached. Set aside to cool.

Cashew Cream Sauce

Ingredients:

2 cups, raw cashews, soaked for a few hours and rinsed
1/4 to 1/2 cups, water
2 Tablespoons, lemon juice
2 Tablespoons, nutritional yeast
1 Tablespoon, onion powder
1/2 teaspoon, sea salt

Directions:

Starting with 1/4 water and the remaining ingredients, blend everything in a high powered blender, stopping from time to time to scrape down the sides with a spatula, until smooth. If the consistency is too thick, slowly add more water to loosen.

Guacamole

Ingredients:

3 - 4 ripe avocados, peeled and chopped
1 - 2 limes (1/2 lemon), juiced
1/4 bunch, cilantro, roughly chopped
A few big pinches of sea salt & freshly ground black pepper to taste

Directions:

Combine all ingredients and mix well.

Pico de Gallo (Salsa)

Ingredients:

1 pint, cherry or grape tomatoes, quartered
2-3 limes (or 1 lemon), juiced
1/2 red onion, small dice
3/4 bunch, cilantro, roughly chopped
1 jalapeño, seeded & minced
1 bunch, green onions, roughly chopped
1 -2 cloves, garlic, minced
A few pinches of sea salt & freshly ground black pepper to taste

Directions:

Combine all ingredients and mix well.

To Assemble the Layered Dip

Once the refried beans have cooled off a bit, spread them evenly at the bottom of an 8 x 8 casserole dish. Then spread an even layer of the cashew cream sauce on top. Next up, add the guacamole in an even layer, and last but not least, add the pico de gallo over top. If you don't have a large casserole dish, simply portion out the layers in to several smaller dishes or jars. Enjoy immediately with organic corn chips, cut up veggies, pita chips, or by the spoonful!

If you have leftovers of the individual components, you can re-purpose them into a healthy salad by adding some leafy greens, or make wraps using fresh collard leaves or whole grain tortillas. The ingredients can be stored in the fridge for up to 1 week.

Beautiful, colourful whole foods. Nothin' better than this.

Chili Chocolate Truffles

December 14, 2015 by Amy Longard in Recipes

Since my last few recipe posts have been savoury soups, today I decided to switch things up by sharing something sweet. Although I don't have much of a sweet tooth myself, I really, really enjoy chocolate truffles. These truffles in particular are rich, creamy, and bitter (but not too bitter), with a pop of spice. I've made them on many occasions and they've always been very well received. They are dairy free, gluten free, and the perfect dessert for you upcoming holiday parties.

See below for a few beautiful photos (courtesy of my friend Caroline of CY-iwander) and the full recipe.

CHILI CHOCOLATE TRUFFLES

Vegan - Gluten Free - Makes about 20 - 25 truffles

Ingredients:

1/2 cup, full fat coconut milk
1 tablespoon, vanilla extract
1 cup, organic dairy-free semi-sweet chocolate chips (I like Camino brand)
2 - 3 tablespoons, cocoa powder
1 teaspoon, cinnamon
1/2 teaspoon, ground ginger
1/8 teaspoon, cayenne
A big pinch of sea salt

Directions:

In a saucepan combine coconut milk and vanilla extract and bring to a boil over medium heat. Reduce heat to a low. Simmer for about 5 minutes to allow the liquid to evaporate.

Remove the saucepan from the heat and add chocolate, spices and salt, stirring with a fork or whisking until the chocolate has melted and the mixture is evenly combined.

Transfer the mixture to a bowl and chill in the freezer for about 1 hour, or until the mixture is firm enough to shape into balls. At this point, you'll want to add the cocoa powder to another bowl. Then scoop out about a tablespoon of the mixture and roll it into a truffle ball. Transfer the truffle in to the cocoa powder and roll it around to coat the exterior. Repeat this process until you have used up all of the mixture. Transfer the truffles to a baking sheet lined with parchment paper and refrigerate to set completely.

Storage: place the truffles in an airtight container in the refrigerator, where they will keep about 3 weeks, or in the freezer, where they will keep for about two months.

This recipe is inspired by Ottawa chef Caroline Ishii's trademark truffles from her restaurant Zen Kitchen, which is sadly now closed.

Hearty Leek, Lentil & Leafy Green Soup

November 30, 2015 by Amy Longard in Recipes

If you follow my blog, you might have noticed my affinity for lentils. I really do love them! They are an excellent source of protein, fiber, and complex carbohydrates. Lentils are incredibly nutrient dense. They contain iron, potassium, magnesium, zinc, and B vitamins. They are also a low-glycemic food, meaning lentils do not spike blood sugar. Plus, they're super inexpensive and can be easily adapted into soups, salads, stews, and can be blended into spreads or dips. If you haven't tried lentils yet, what are you waiting for?

A few weeks ago, I posted a recipe for butternut squash and red lentil soup. This time around, my soup includes hearty and robust brown lentils, loads of leeks and leafy greens. On cold days, this soup will warm you up, fill you up, and will make your belly very happy.

Give it a try and let me know what you think. See below for the recipe.

HEARTY LEEK, LENTIL & LEAFY GREEN SOUP

Ingredients:

2 tablespoons, extra virgin olive oil
3 leeks, ends trimmed (keeping the white and pale green parts), halved lengthwise, thinly sliced
2 carrots, peeled, chopped into bite sized pieces
2 ribs of celery, chopped
3 cloves of garlic, minced
1 tablespoon, cumin
1 tablespoon, herbes de provence (or a spice mixture of your choice including herbs such as savoury, marjoram, rosemary, thyme, and oregano)
A pinch or two of red pepper flakes (or more if you want a spicier soup)
3 medium sized potatoes (of your choice), roughly chopped to the size of a dice
1 cup brown or green lentils, picked over and rinsed
1 or 2 bay leaves
6 cups, water
1 28 oz (796 ml) can of diced tomatoes
2 loosely packed cups, leafy greens (I used kale), stems removed, ripped into bite sized pieces
Sea salt & freshly ground black pepper

Directions:

Warm the olive oil in a large pot over medium heat. Add the leeks, carrots and celery with a big pinch of salt. Stir often, until the vegetables have softened, about 5 minutes. Add the garlic, cumin, herbs de provence and red pepper flakes. Stirring constantly, cook until fragrant, for about 30 seconds.

Add the potatoes, lentils, bay leaves and water. Raise the heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.

At this point, you can add the tomatoes and give the soup a stir. Add the kale, mix well, and cook for a few more minutes. Taste your soup for flavour and season with salt and pepper. Remove the bay leaves, then serve immediately.

Butternut Squash & Red Lentil Soup

November 10, 2015 by Amy Longard in Recipes

Despite the drastic fluctuations in Ottawa weather and temperatures, it is indeed fall. In my last blog post, I shared a recipe for hemp and oat pumpkin spice muffins that I made recently while cooking for Jackie Beaudoin's yoga retreat in Lac Pemichangan. These muffins were perfect for the yogis and also very seasonal. Another recipe that everybody really loved was my butternut squash and red lentil soup. This is soup is warming and satiating, thanks to a robust mix of spices and a healthy balance of protein, carbohydrates and fat.

Butternut squash is readily available this time of year. It's a variety of winter squash and grown is locally here in Ottawa (and throughout the Western hemisphere). It's touted as an antioxidant super star, thanks to its uniquely high percentage of certain carotenoids. Although butternut squash is not a fatty food, it's interesting to note that it contain omega-3 fats in the form of anti-inflammatory alpha-linolenic acid (ALA). Simply put, butternut squash is an incredibly health supportive food, that offers cancer protective properties. Health benefits aside, it's also delicious and versatile. You can try incorporating butternut squash into stews, soups, spreads, lasagnas, chili, salads, and it can even be added to cakes, brownies and pies. The seeds are edible too and can be roasted in the same way you would roast pumpkin seeds.

This recipe also includes red lentils, one of my favourite fibrous foods. As you may know, fibre helps with weight management, the body's natural detoxification, gut health and protects against colon cancer. One of the main reasons I love red lentils is that they blend, dissolve and even disappear, when added to soups and stews. I like to call them "sneaky lentils" because they can be added to cooked dishes and go unnoticed, even by the pickiest eaters.

Without further ado, please find the recipe below. If you make it, I'd love to hear your feedback. This is one of my favourites, and I'm pretty sure it'll become one of yours too.

BUTTERNUT SQASH SOUP & RED LENTIL SOUP

Vegan ~ Gluten Free ~ Makes 4 servings

Ingredients:

1 Tablespoon, coconut oil
1 onion, diced
1 rib of celery, small diced
1 carrot, small diced
1 clove of garlic, minced
1” piece of ginger, peeled and minced
1 cup, red lentils
1 can, coconut milk
4 cups, vegetable stock or water
1 Tablespoon, ground cumin
1 Tablespoon, ground coriander
1 teaspoon, allspice
1 small butternut squash, peeled and diced
1 bunch cilantro stems and leaves, roughly chopped
2 limes, zest and juice
Sea salt & pepper
Chilli flakes or hot sauce, to taste

Directions:

In a heavy bottomed pot, melt the coconut oil and add the onion, celery, and carrot and a big pinch of sea salt. Cook for a few minutes until the onions start to become translucent and then add ginger and garlic. Cook for 2-3 minutes. Add the lentils and cook for a minute. Add all the spices and stir for another minute.

Add the stock or water, squash, and half of the chopped cilantro. Simmer over medium heat until the squash is soft and the lentils are cooked. Stir in coconut milk.

Add the lime zest and juice and add the remainder of the cilantro. Season with salt and pepper. Enjoy with a sprinkle of chilli flakes or good dousing of hot sauce and a hearty slice bread.

Pumpkin Spice Muffins

October 31, 2015 by Amy Longard in Recipes

Last week, I was working as the chef at Jackie Beaudoin's cottage yoga retreat. I love these kind of cooking gigs. They are a great opportunity for me to showcase some of my favourite healthy foods to very receptive and open-minded groups of people. Typically everything I make is vegan, gluten free, super healthy, but also loaded with flavour. I also make a concerted effort to feature as many seasonal and local vegetables as possible. During the weekend, we ate lots of root vegetables and squash. I also conjured up a great new recipe featuring one of my fall favourites: pumpkin!

Below, you'll find the recipe for my oat & hemp pumpkin spice muffins. The base for these is oat flour. Lately, it's been my go-to for baking. I like that it has a bit more fibre than most flours and that I can easily make it myself. If you have a high powered blender or a good food processor at home, you can too! Simply place rolled oats in a blender or food processor and process until they are finely ground (flour consistency). I'm also a big fan of hemp hearts. Most people don't realize this, but hemp hearts are grown exclusively in Canada. They are also great source of protein, vitamins, minerals and fibre. They add a nice nutty flavour to the muffins.

As for the pumpkin purée, the canned version works, but it's very easy to make your own. Use one small pie pumpkin, cut it in half and remove the seeds (put them aside and you can roast them later for a healthy snack). Rub a little bit of oil on to the inner pieces before placing the halves (skin side up) on a parchment-lined cookie sheet, then bake for 30 minutes at 400 F. Honestly, there's nothing quite like the taste of roasted pumpkin. It's so good! If you have the time, and a pie pumpkin, I recommend this method.

Given that it's Halloween weekend, this recipe is very timely. If you're trying to stay away from candy, but still hoping to satisfy your sweet tooth, I've got you covered!

OAT & HEMP PUMPKIN SPICE MUFFINS

Vegan ~ Gluten Free ~ Makes 12 large muffins

Ingredients:

2 1/2 cups oat flour or spelt flour
2/3 – 3/4 cup hemp hearts
2 teaspoon baking powder
1⁄4 teaspoon, sea salt
1 tablespoon pumpkin spice
1 cup pumpkin purée (canned or homemade)
1⁄2 cup, pure maple syrup
3⁄4 cup unsweetened plant-based milk
1 1/2 teaspoon pure vanilla extract
1/3 cup medjool or cooking dates, chopped into small pieces, optional
1/4 cup raw pumpkin seeds or hemp hearts for topping

Directions:

Preheat oven to 350°F. In a large bowl, combine the dry ingredients, sifting or whisking in the baking powder. Stir through until well combined.

In another bowl, combine pumpkin purée, maple syrup, milk, vanilla, and dates and mix together. Add the wet mixture to the dry mixture, and gently fold and mix through, until well combined (but do not overmix).

Spoon the mixture into a muffin pan lined with cupcake liners (this will fill 12 muffins quite full). Top with pumpkin seeds. Bake for 21-23 minutes, or until a toothpick inserted in the center comes out clean. Allow them cool completely before trying to remove them from the muffin tray, or they may fall apart.

Store in an airtight container for up to a week.

Pumpkin Spice Chia Pudding

October 11, 2015 by Amy Longard in Recipes

Happy Thanksgiving! Like most Canadians, I typically spend this weekend eating lots of foods among family or friends (for me the terms are a pretty much synonymous). Generally, our plates are full of roasted or steamed root vegetables, peas, sauerkraut (growing up in Nova Scotia it was always Tankcook), mashed potatoes, and turkey (nowadays I swap out the turkey for homemade chickpea patties or a bean-based casserole). Of course, there always has to be pumpkin, usually a pumpkin pie. Keeping with the theme of friends, family and pumpkins, I invited my long time friend Heather to contribute one of her fantastic fall recipes. And yes, it includes pumpkin.

Although Heather's been working in the financial industry for most of her career, she's one of the best home chefs I've had the pleasure of knowing. Her meals are always beautifully plated and full of flavour. Not only is she a great chef, but she's a foodie and is always in the know of food trends. Her trend spotting ability also applies to health products and health foods. Naturally, we always have lots to talk about.

As you may remember, I've written about chia in the past, and just to give credit where credit is due, it was actually Heather who first told me about these nutrient dense seeds. Years ago, I remember her talking about chia puddings and to this day, she's still making these puddings and coming up with new and creative recipes. In her post below, Heather shares her recipe for Pumpkin Spice Chia Pudding. Read on and enjoy!

Guest blogger, Heather

‘Tis the season: pumpkin spice muffins, pumpkin spice lattes, pumpkin spice everything. For some reason in the fall, I have a tendency to rebel against the pumpkin for a few weeks, but inevitably give in by Thanksgiving weekend.

I’m a bit of a creature of habit. I actually don’t get bored by eating the same things over and over (and over) again. Lunches and dinners are varied, but my morning always begins with a smoothie, and rarely a day goes by where I don’t have hummus and celery sticks or Mary’s crackers for an afternoon snack.

One of my habitual morning treats is chia pudding. I tend to make it year round, and I change up the flavours depending on the season. Last week, for the first time, I tried a seasonal autumn version by adding some pumpkin and spice.

Chia seeds are a superfood that supplies a lot of bang for your buck. They are high in fibre, omega-3 fatty acids, magnesium, and protein. They’re also loaded with antioxidants, and very easy to add to your diet! Pumpkins aren’t so shabby either, with one cup providing well over your recommended daily intake of vitamin A, and like other bright orange vegetables, are full of beta-carotene. Their fibre content keeps you feeling full longer, and they’re high in vitamin C. Don’t throw away the seeds, either—those delicious, snackable pepitas are full of tryptophan, an animo acid that produces serotonin, a mood booster.

Just one warning about the Pumpkin Spice Chia Pudding: it ain’t pretty.

PUMPKIN SPICE CHIA PUDDING

Makes approximately 6 to 8 servings.

Ingredients:

3 cups of pumpkin purée
1/3 cup of chia seeds
2 1/2 cups of unsweetened almond milk
1/4 cup pure maple syrup
1 1/2 tablespoons pumpkin pie spice
1 to 2 tablespoons cinnamon

There are two different methods of making this, depending on where your pumpkin purée comes from. I’ve tried it with both canned and roasted pumpkin.

Roasting your own pumpkin version:

Use one small pie pumpkin, cut it in half and remove the seeds. Rub a little bit of coconut oil on to the inner pieces before placing the halves (skin side up) on a parchment-lined cookie sheet, then bake for 30 minutes at 400°.

Once the pumpkin is cooked and cooled, the skin should come off easily. Then place the pumpkin flesh in to a blender or food processor with one cup of the almond milk and blend until smooth.

In a mason jar or BPA-free plastic container, mix the chia seeds with the remaining almond milk and maple syrup. Then add the purée a cup at a time, and mix well with a wooden spoon, and continue with the recipe below. (This version, in my opinion, is much better tasting than the canned pumpkin version. Don’t forget to reserve the pumpkin seeds for roasting!)

Canned pumpkin version:

In a container with a tight-fitting lid, like a mason jar or BPA-free plastic container, mix the chia seeds, almond milk, and maple syrup, and shake until combined. Add the purée a cup at a time, and mix well with a wooden spoon. (It will be very liquidy, but once the chia seeds start to absorb the almond milk, it will become much thicker.)

Now that you've combined your purée, chia seeds, almond milk, and maple syrup, add the spices and mix well again.

Put the jar or plastic container in the fridge overnight. By morning you will have a thick, slightly lumpy, superfood pudding, ready to eat for a healthy breakfast or snack. The seeds don’t break down, but rather expand with liquid, so the texture is reminiscent of tapioca. And like I mentioned above, this recipe would never make the cover of a food magazine; she’s no supermodel. Just remember, it’s what on the inside that counts!

Healing Turmeric Elixir

September 25, 2015 by Amy Longard in Recipes

It's been a while since I've had the chance to sit down and write a proper blog post. August was a crazy month, but crazy in a good way. I was really busy with HappinessHabits613, working with nutrition clients, teaching cooking lessons at the CAG kid's summer camps, helping plan EPIC Fitness' 3 year anniversary party, and also preparing and menu planning for the Body and Balance yoga retreat in Ireland.

I'm now back in Ottawa, I arrived on Monday night, and I'm just starting to get back in to the swing of things after a few busy weeks in West Cork. Even though I came home absolutely spent, I'm so thankful that Andrea, the owner of Body and Balance, asked me to be part of this experience again this year. Since it was the second time around, I was ready for the hard work and planning, as well as the physical and mental stamina required to cook for a week strait in a very remote location. I'll admit that I was sleep deprived, on my feet for many hours a day, and often preoccupied with the next meal -- but I had such a fantastic time! The hard work paid off and all of the dishes turned out well. Everybody was happy with the food and I love that I was able to introduce people to an extremely healthy way of eating, without compromising taste.

Despite the busyness, I was much more relaxed this year. It was less stressful since I was more prepared. I also had a lot of help from my two amazing sous chefs, Aoife and Kristen. They were so helpful in the kitchen and, with our combined efforts, I was able to participate in some of the yoga and all of the outings with the participants.

The retreat HQ was the beautiful Linden House in Glengarrif. However, we spent many days exploring picturesque West Cork by coach, foot and by bike. Our exploits included a 20 km bike ride along the coast to Sheep's Head Way with a blustery trek to the lighthouse at tip of the peninsula; a hike to the historic Three Castles; a warm and sunny beach day at Barleycove; a quick stop at the Mizen Head signal station; a visit to the Dzogchen Beara Tibetan Buddhist Centre, at which we discovered a donkey sanctuary (definitely a personal highlight); and day trips to Glengarriff Village and Bantry, both of which are lovely costal villages with quaint shops and pubs. In fact, Bantry is home to one of my favourite shops of all time, Organico. It's a health food store, plus cafe, bakery and eatery, with really awesome (mostly) vegetarian and vegan fare. If you're ever in the area, please do yourself a favour and try their seaweed salad. It's amazing!

Before and after the retreat, I also spent time in Cork City. I stayed with Aoife and really enjoyed exploring the city, checking out the pubs, coffee shops, and all of the farmers' markets and health food shops. Rather than elaborate too much, I'll spare you the 1000 words, and share some photos. See below.

Now that you've had a glimpse into my Ireland adventure, let's talk about the turmeric elixir I alluded to in the blog title. As I mentioned above, I was very busy when I was away. I was run down and I wasn't taking great care of myself. That said, I drank a turmeric elixir almost every day and so did all the participants, and none of us got sick.

Every single ingredient in the turmeric elixir comes with one or many health benefits. If you're curious to know more, just ask google. This drink is basically a glowing yellow mug of healthy goodness, and even with all its healing powers, it's actually very palatable. In fact, all of the participants really looked forward to their daily turmeric drink. See below for the recipe and prepare yourself for a taste explosion! Try it out and let me know what you think.

HEALING TURMERIC ELIXIR

Makes approximate two large mugs of zingy goodness

Ingredients:

3 cups, water
1/4 teaspoon, turmeric powder or 1 inch fresh turmeric, chopped
1 inch piece fresh ginger, peeled and chopped
1/2 lemon, skin removed, and roughly chopped (no need to remove pith or seeds)
1/2 clove of garlic, peeled, optional
1/2 cup, raw apple cider vinegar
1 heaping tablespoon, raw local honey or maple syrup
2 big pinches of cinnamon
A pinch of black pepper

Directions:

In a kettle or pot, bring water to a boil. Remove pot or kettle from heat and prepare the remaining ingredients. Add all of the ingredients to a blender (including the hot water) and blend until a smooth consistency is reached (approximately 1 to 2 minutes). Be sure to hold the top of your blender with a dry dish cloth to protect your hand from the steam. Carefully pour the liquid through a fine metal strainer in to your mug(s). Enjoy immediately and brace yourself for the zing! Option to add a bit more honey or maple syrup, if desired.

Notes from the kitchen: the turmeric will stain your blender. The best way to remove the yellow stain is to give your blender a quick scrub, then leave it sitting out in the sunlight for a few hours. I usually leave mine on the windowsill and the stain is gone by the end of the day. I don't know why or how this work, but in my experience sunlight is the only tried, tested and true method for removing turmeric stains.

Zucchini Garlic Soup

July 22, 2015 by Amy Longard in Recipes

Yesterday morning, I was on Daytime Ottawa to make zucchini garlic soup with hosts Derick Fage and Julie Beun. I love showcasing foods that are both seasonal and local, and this soup definitely fit the bill. Plus, it's very easy to make, requires very few ingredients and very little kitchen equipment.

On the show, I spoke with Derick and Julie about the my role as holistic nutritionist, about teaching cooking lessons to kids, and working as a chef for yoga retreats. We also spoke at length about the many health benefits associated with both zucchini and garlic.

First and foremost, did you know that zucchini is actually a fruit? In the culinary world, it's generally treated as a vegetable, but from a botanical standpoint, it's considered a fruit. Also, were you aware that, like carrots, zucchini can be beneficial for eyesight? Thanks to high contents of the carotenoids lutein and zeaxanthin, zucchini may help protect against age-related macular degeneration (in the retina) and cataracts. Zucchini contains a nice compliment of B-complex vitamins, including folate, B6, B1, B2, B3, and choline, which helps support blood sugar regulation. It also offers vitamin C, magnesium, and Omega-3 fatty acids (found in the seeds) making zucchini a great anti-oxidant and anti-inflammatory food.

Garlic has been highly researched and its health properties are well documented. Garlic is great for heart health, may support iron metabolism and it's also antibacterial and antiviral. Garlic is also incredibly anti-inflammatory and may help protect against cancer. Besides being a true super food, garlic also adds taste, aroma, and complexity of flavour to whatever you're making.

Being on Daytime Ottawa was a really good learning experience for me and it definitely took me out of my comfort zone. I've done many cooking lessons and demonstrations in the past, but never on live television. Even though I had a bit of stage fright, I felt at ease quickly and I really enjoyed chatting with Derick and Julie. In fact, we got so carried away talking, that we weren't even able to finish cooking. Luckily, I came prepared with a batch of readymade soup and both hosts were able to give it a try. They were impressed by how rich, creamy and flavourful it was.

You can find the full recipe below. If you plan on making this soup, please don't peel your zucchini as most of the anti-oxidant properties are found in the skin. I hope you'll give it a try and let me know what you think.

ZUCCHINI GARLIC SOUP

Even without dairy, this soup is incredibly rich and creamy.

Makes 8 to 10 servings.

Ingredients:

4 tablespoons, extra virgin olive oil
1 yellow onion, sliced
8 to 9, large cloves garlic, sliced thinly
1 tablespoon, fresh ginger, finely minced or grated
4 medium zucchini, chopped into small pieces
4 cups, organic vegetable broth
Sea salt and freshly ground pepper
Handful of chives, chopped, for garnish

Directions:

Warm the olive olive in a large pot over medium heat. Add the onions and garlic, with a big pinch of sea salt, and cook on medium-low heat for about 10 minutes. Keep the heat low as you want to sweat, not brown or caramelize, the onions and garlic.

Once the onions have softened and become translucent, add the zucchini and ginger. Increase the heat just a bit, cook with the lid on but slightly ajar, stirring every few minutes. After about 10 minutes or once the zucchinis have softened and released a lot of liquid, add the broth and bring to a simmer. Simmer at a low heat for about 45 minutes to bring out the flavours.

Either blend your soup with an immersion blender until it’s smooth and creamy, or transfer to a high powered blender. If you’re using a blender, you may want to transfer in batches. Fill the blender half full, and hold the lid down tightly with a towel, and blend until you’ve reached a smooth consistency.

Taste and season your soup with salt and pepper. Serve immediately and garnish with chives.

This soup was inspired by Faith Durand’s recipe featured on The Kitchn.

Daytime Ottawa hosts, Derick and Julie, and I showing off a colourful array of zucchinis from Roots Down Organic Farm.

Simple Strawberry Basil Granita

July 06, 2015 by Amy Longard in Recipes

I'm a complete urbanite. I love living downtown and I love being in the heart of the city. That said, in the summer, there's nothing I enjoy more than retreating from the city and spending the weekend in the country. Like the good Canadian that I am, I can't resist a few days in nature, close to a body of water, surrounded by trees and wildlife. Luckily, I'm able to spend lots of time at my boyfriend's family home on Upper Rideau Lake, near Westport, when I need a little getaway from city life.

This weekend, en route to the Lake, I picked up a pint of strawberries at a roadside stand in Smith Falls with hopes of making one of my favourite cold summer desserts. As you may have seen in my last blog post, I shared a recipe featuring Ontario strawberries. Because they are so plentiful these days, I've decided to feature them yet again. Yes, strawberries are delicious, but they also offer an array of health benefits. They are an excellent source of vitamin C and antioxidants. They are also anti-inflammatory and may help regulate blood sugar.

Below, you'll find the recipe for my strawberry basil granita. It's sweet (but not too sweet), refreshing, and the perfect way to use up your extra strawberries and basil, both of which are incredibly bountiful this time of year. This popular Italian dessert is normally sweetened with sugar, but I swapped in a couple tablespoons of maple syrup to reduce the sweetness and to give it a Canadian touch. It's a great dairy free alternative to ice cream, plus it's really easy to make and will impress even the pickiest eater!

STRAWBERRY BASIL GRANITA

Makes approximately 4 servings.

Ingredients:

1 pints strawberries, washed, hulled and halved
1/4 cup, fresh basil, roughly chopped
2 tablespoons, fresh lemon juice
2 tablespoons, maple syrup

Directions:

Place strawberries in a food processor and process until nearly smooth. Add the basil, lemon juice and maple syrup. Pulse until evenly mixed.

Transfer the mixture to an 8x8 baking dishes and freeze until it becomes icy around the edges, about 30 minutes. Use a fork to scrape the icy portion into the middle of the pan.

Freeze for 1 ½ to 2 hours more, scraping the frozen edges towards the centre every 30 minutes, until the mixture is no longer liquid and has the consistency of flaky crystals.

Serve immediately in bowls or parfait glasses. The granita can keep for a few days in the freezer and will stay scoopable if frozen. You may have to defrost it for a bit, before serving, if it's been in the fridge for several hours.

Strawberry Rhubarb Chia Seed Jam

June 29, 2015 by Amy Longard in Recipes

Have you tried chia seeds yet? I love love love them. In my nutrition practice I almost always encourage my clients to incorporate chia seeds into their diets. Although they are tiny, chia seeds offer a huge punch of nutritional density. They are a highly concentrated source of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA). Chia seeds are also an outstanding source of dietary fibre and contain calcium, magnesium, iron, and zinc. Eating chia seeds regularly is great way to manage weight and may even help reduce your risk of cardiovascular disease and stroke.

Recently, one of my clients asked for ideas on how he could use chia seeds. I gave him a bunch of suggestions, such as chocolate chia pudding (google it, make it, you'll love it), adding a tablespoon of chia seeds to his morning smoothies, and I also mentioned that I had been interested in making a strawberry chia jam. We googled a few recipes and came across one that he could easily make at home. Flash forward three weeks, he shows up at my office for our next appointment and tells me that he made chia seed jam. However, he modified the recipe slightly. Because he had so much rhubarb growing in his garden he decided to incorporate some into his jam. He said the results were phenomenal and that his entire family really enjoyed it. At that moment, I made a mental note: "must try chia jam".

This week, the stars aligned and I was given a bunch local strawberries and rhubarb. I did a quick google search for "strawberry rhubarb chia seed jam" and, lo and behold, one of the top search results was Ottawa local Kathy Smart's recipe. For those of you who don't know her, Kathy is the gluten free guru. She's also a nutritionist and cookbook author. From meeting her in person, and following her adventures on social media, I know that she is all about health education, healthy living, and she's extremely well versed at "healthifying" recipes. I knew she wouldn't let me down.

So, I made the jam, and it's pretty darn tasty. Plus, it's a great use of strawberries and rhubarb, both of which are currently in season here in Ontario and readily available at farmers' markets, grocery stores, and in backyards and garden plots near you! In case you were wondering, chia seeds can be found at health food stores, Bulk Barn and most larger grocery stores in the natural food or health food section.

Fresh Ottawa strawberries and rhubarb make this jam extra tasty and provide vitamin C and K.

STRAWBERRY RHUBARB CHIA SEED JAM

Makes 3 cups

Ingredients:

2 cups, strawberries, cleaned and sliced
3/4 cup, fresh rhubarb, rough chopped
4 Tablespoons, pure maple syrup
4 Tablespoons, chia seeds
3 Tablespoons, fresh lemon juice

Directions:

Add all of the above ingredients to a food processor or blender and pulse for 30 seconds. At this point, you should taste your jam for sweetness and, if it's not quite sweet enough for you, mix in a bit more maple syrup. If you are happy with the taste and texture, stop here. If you prefer a smoother jam, continue blending/processing until you've reached your desired consistency.

Add your jam to a jar and store in your refrigerator for a few hours or overnight. Once the jam has solidified you can enjoy it on toast or rice cakes, with oatmeal or yogurt, on pancakes, or you might even want to eat it right out of the jar! You can store your jam for up to two weeks in the refrigerator.

Kathy's recipe was originally posted on her website, Live The Smart Way.

Garlic Scape Pesto

June 22, 2015 by Amy Longard in Recipes

A friend of mine, Anne, works for the Ottawa-Carleton Association for Persons with Developmental Disabilities (OCAPDD) and ever since I've known her she has always spoken so fondly of the organization. The OCAPDD works with developmentally disabled children and adults in the Ottawa-area with the goal of helping them integrate into the community by way of assisted lodging, education and access to employment.

The OCAPDD has many noteworthy endeavours, but the one that interested me the most was their Silver Spring Farm Agricultural Project. Silver Spring Farm, located in the west end of Ottawa at the intersection of Richmond and Baseline Roads, is 100% volunteer based. It has been around for over 50 years, but most recently its focus has been pesticide-free garlic farming. Every fall, volunteers plant 40,000 bulbs of garlic. In mid-July the garlic is harvested, dried, braided and, by August long weekend, it is sold to the public with 100% of the profits being used in support of adults with developmental disabilities.

This time of year, Silver Spring Farm also harvests and sells garlic scapes. The scapes, which have become somewhat of a delicacy, are the soft, light green coloured stems or "flower stalks" of certain garlic varieties. Because they are only around for a few weeks each year — usually late-June to early-July — they are highly sought after. Generally, the scapes are trimmed off, since leaving them in place diverts the plant's strength away from forming a hearty bulb of garlic.

Scapes can be sweet or pungent, but generally they have a mild garlicky taste. Like garlic, they boast numerous health benefits.  The sulphur compounds in garlic scapes boost glutathione, a powerful antioxidant, which protects the body against oxidative stress. They are also said to promote cardiovascular health and may help prevent cancer and osteoarthritis.

This weekend I saw Anne at a friend's party and she gave me a sizeable bag of scapes. From the moment I received this generous gift, I have been dreaming up ways to use them.  I have already sautéed some scapes with broccoli. I might try grilling or pickling them. Since I have so many, they will be used as the base, alongside onion, in most of my cooking for the next week or so. I also plan on puréeing a whole bunch in my blender and then freezing the purée in ice cube trays. The frozen scapes cubes can be used later on in soups, stews, sauces, you name it!

Today, I made a delicious summer pesto, which I subsequently mixed with quinoa pasta noodles, fresh local kale and edamame. The pesto pairs nicely with pasta, but it could also be used on bread or crackers, modified into a salad dressing, or tossed together with sautéed or roasted vegetables.  I do warn you though, scapes can be potent and if you don't tolerate raw garlic, you might want to steam your scapes for about 3 minutes (just enough to soften them up a bit) prior to making your pesto. However, if you are a garlic lover like me, I think this recipe will be right up your alley!

GARLIC SCAPE PESTO

Makes about 1.5 cups ~ dairy free & gluten free

Ingredients:

10-12 large garlic scapes, rough chopped
1/2 cup parsley, tightly packed
1/2 cup (approximately 20) brazil nuts
1 tablespoon miso paste (I used chickpea miso), optional
3/4 cups extra virgin olive oil
Juice of half a lemon
Sea salt & cracked black pepper

Directions:

Pulse the garlic scapes, parsley, brazil nuts, miso, lemon, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a food processor until very finely chopped. While your food processor is still running, slowly pour the oil through the opening. Taste a little bit of your pesto, and then re-season with salt and pepper, if necessary.

The pesto keeps in the fridge, sealed, for 1 week or frozen for about a month.

The OCAPDD is always looking for volunteers. If you are interested in getting involved with the organization, check out its volunteer page. You can also visit the farm this week for fresh scapes and rhubarb, or stop by in August following the garlic harvest.

Everybody's Favourite Raw Zucchini Almond Dip

June 01, 2015 by Amy Longard in Recipes

Before entering into the world of food and nutrition, I worked in PR and communications for years. Because of that, I have attended, or worked the booth, at many, many trade shows and conferences in my day. This past weekend was a big one for Amy Longard Nutrition. Sunday, May 31, 2015 will forevermore be known as the day I attended my very first trade show, as a vendor, representing my own business.

Gluten Free Utopia took place at the Ukrainian Centre, and brought together more than 40 regional vendors who cater to the gluten free community. Many of the attendees were celiac, gluten sensitive or allergic to gluten, and they were so happy to finally attend an event where they could eat everything! As a nutritionist and trained chef, I knew this would be a great opportunity to meet people from the community who can't eat foods that contain gluten. Given my skill set, I'm well-versed at how to avoid it, replace it and cook without it. I also know how to help people transition, in a healthy way, to a gluten free diet.

Thanks to Sergio Diaz for the photo. www.sergio-diaz.com

Since this was my very first show, I didn't have an expensive, fancy display, nor did I have much money to invest in a high-end getup. That said, I'm pretty crafty and creative when I need to be, and I knew that I could pull it together with a few nice things and offer up a really tasty snack. Before we get to the food, let me tell you about the décor. I was looking for natural, organic, and earth-friendly pieces to reflect my business and my values. I used borrowed burlap (which will eventually be used in gardening or landscaping) and a second-hand linen table cloth, which my friend lent to me, to cover my table. I had a big bunch of chives (from my boyfriend's parents' garden), that were initially intended to be consumed (and, of course, I still plan on eating them), but they began to flower the day before the GFU and they were so pretty that I decided to arrange them in an oversized vintage mason jar and put them on display. They were the perfect "floral arrangement". I also borrowed a few tins, baskets, dishes, a linen napkin, and other odds and ends from one of my friends, which really complimented the tabletop. However, the pièce de résistance was definitely the tree trunk emblazoned with my logo, handmade by my friend Heather. Lots of people stopped by my booth just to check it out. As you can see, it's a great conversation piece.

Although the décor was adorable and very reflective of my business, let's be real here, the big draw to my booth was the raw zucchini almond dip. I knew this dip would be popular, especially since my friends regularly request that I bring it along to parties or potlucks. This dip was very appealing to the folks at the GFU, firstly because it's gluten free, but also because it's dairy free (which is a very common allergen as well). Everybody that tried it, loved it. Not only is this dip really, really tasty but it's also healthy, wholesome, and nutrient rich. It's loaded with antioxidants (vitamins A, C, and E), calcium, fibre, protein and healthy fats. Try it for yourself, and let me know what you think!

RAW ZUCCHINI ALMOND DIP

Ingredients:

1 cup zucchini, rough chopped
1 cup raw almonds (with skin), soaked overnight, and rinsed
¼ cup tahini
¼ cup lemon juice
1 teaspoon sea salt
1 tablespoon cumin
1 teaspoon whole black pepper corns
1 garlic clove
2 tablespoons extra virgin olive oil
1/4 cup water (or more depending on the desired consistency)

Directions:

1. Add zucchini, almonds, tahini, lemon juice, garlic, spices, and olive oil to a high powered blender or food processor. Blend for a bit until the ingredients start to form an even consistency. If using a high powered blender, you'll want to use a tamper to ensure that it blends evenly. For a food processor, you'll have to stop regularly and scrape the sides.

2. Stream in water, and continue blending, until you have reached a smooth consistency. Add more or less water to reach your ideal texture (some people like a smoother dip, whereas others like it a bit chunky).

3. Serve with a splash of olive oil and a dash of paprika. Enjoy with cut up vegetables, crackers, rice cakes or use it as spread for sandwiches. Enjoy!

Raw zucchini almond dip served with Mary's gluten free crackers. Photo cred: Sergio Diaz, www.sergio-diaz.com

Tofu Pad Thai

April 17, 2015 by Amy Longard in Recipes

Last weekend, I participated in an event organized by Andrea Banks, the Yelp Ottawa Community Coordinator. For those of you who don't know about Yelp, it's a website and an app designed to help people find local businesses like restaurants, hair stylists and mechanics. Yelp allows people to rate and review different companies and services and provides a platform for business owners to communicate with their customers.

Yelp has some very dedicated reviewers, who are just regular folks, that contribute to Yelp by writing many, many reviews of countless local business. These people are called "Yelp Elites". From time to time local Yelp coordinators will host fun appreciation events for the Elite crew. I'm a huge fan of Yelp, I use it all the time, and although I have not yet reached Elite status, I've written a few reviews and have attended a few Yelp events myself.

This past winter, while attending a Yelp fitness event, I met Andrea and, almost immediately, we knew we had to work together someway, somehow. We had a few brainstorming sessions and then went to visit to the West End Well, Ottawa's newest co-operative grocery store and café, as a possible event venue. The Well offers a wide range of dry goods, organic produce, local products, and in-house prepared foods. Plus, the Well has a bakery, with fantastic homemade breads, and a liquor license, which means you can have a glass of wine or one of the Well's signature brews while doing your groceries. We also met Nate, the General Manager, and Sam, the Kitchen Manager, and they were both really keen on working together. It was the perfect storm and we decided we would host the very first #YelpCooks event at the Well.

On the day of our event, nearly thirty Elite members and several new Yelpers piled into the Well's cozy dining area. As the participants were getting settled in, my amazing boyfriend/sous chef Jeremy and I were back in the kitchen, chopping, prepping, making sauces, baking tofu, and soaking rice noodles. During the demo participants made their own fresh spring rolls, using rice paper wraps and an array of fresh produce from the Well. I showed them how to make an easy (and delicious) homemade peanut dipping sauce and they got to enjoy some with their fresh spring rolls. I also gave the participants a little pad thai tutorial. They all crowded around the kitchen and they had a chance to see how the dish was prepared, ask questions about the process and learn about the ingredients we used. Most importantly, the participants got to try heaping samples of pad thai.

Everybody had a fun time, learned a few things, and we're all excited about the prospect of hosting another similar event in the near future. Stay tuned for that! In the meantime, here's the recipe for my pad thai. It's vegan, gluten free and super tasty. Enjoy!

TOFU PAD THAI

Make 4 -6 servings

Ingredients:

3 tablespoons coconut oil
1 pound extra firm tofu, drained and pressed, and cut into 1/2-inch dice
12 oz rice noodles
1/3 cup wheat free tamari
2 tablespoons fresh lime
1 tablespoon maple syrup
1 tablespoons tamarind paste
1 tablespoon tomato paste
3 tablespoons water
1/2 teaspoons crushed red pepper flakes
1 small red onion, cut into 1/2 inch dice
4 green onions, minced
2 garlic cloves, minced
1/3 cup dry-roasted unsalted peanuts, coarsely chopped
1/4 cup fresh cilantro, rough chopped
1 cup pea shoots or bean sprouts, for garnish
1 lime, cut into wedges, for garnish

Instructions:

1. Pre-heat over to 350°F. Line an oven tray with parchment paper. Place diced tofu into a medium sized bowl and coat evenly with 2 tablespoons of coconut oil (melt the coconut oil slightly if it’s solid). Arrange the tofu on the baking sheet in a single layer and bake for approximately 40 minutes, rotating and flipping the tofu periodically, until it is crisp and golden.
2. Soak the noodles in a large pot of hot water until softened, 5 to 15 minutes, depending on the thickness of the noodles. Drain well and rinse under cold water. Transfer the strained noodles to a large bowl and set aside.
3. In a small bowl, combine the tamari or soy sauce, lime juice, maple syrup, tamarind paste, tomato paste, water, and crushed red pepper flakes. Stir until well mixed and set aside.
4. In a large skillet or wok, heat the remaining tablespoon of coconut oil over medium heat. Add the onions, with a big pinch of salt, and sauté for 1 minute. Add the green onions and garlic, sauté for about 5 minutes. Add the baked tofu and cooked noodles and toss to combine and heat through.
5. Sir in the sauce and cook, tossing to coat, adding a splash or two of additional water, if needed, to prevent sticking. When noodles are hot, transfer the pad thai to a serving platter, sprinkle with peanuts and cilantro. Garnish with pea shoots or bean sprouts and lime on the side of the platter. Serve hot.

This recipe was inspired by Robin Robertson's pad thai recipe in her cookbook "1000 Vegan Recipes".

A big thanks to photographers Jessica Dare, Lisa Stephens and Caitlin Fortier for capturing the shots below.

Pretty Pink Beet Hummus

February 24, 2015 by Amy Longard in Recipes

I'm really into beets. If you've been following my blog you may have seen a photo of the beet-centric juice I made for Valentine's Day. Also, take a moment to scroll up to the top of the screen. Do you see the vegetable that appears very prominently in my logo? Yes, it's a beet!

Yesterday, while rummaging through the fridge, I realized that I was out of hummus but amply stocked up on beets. Therein beet hummus was born.

I generally follow a very standard hummus recipe. I found this gem from Inspired Taste about a year ago, and it has laid the foundation for consistently delicious hummus and bean dips.

This new variation of hummus doesn't stray too far from it's origins, however, the addition of roasted beets adds a bit of sweetness and a huge pop of colour. Although homemade hummus is already a nutrient dense food, this version now boasts the added health benefits associated with beets. Anti-inflammatory and rich in anti-oxidants, beets are also said to help lower blood pressure and assist with the body's ability to detoxify.

Since this recipe only requires one beet, I recommend roasting it in your toaster oven. I put my beet on a small metal tray covered with parchment paper, and cooked it for about 45 minutes at 450°F. However, if you don't have a toaster oven, follow the instructions below for a regular oven.

ROASTED BEET HUMMUS

Ingredients:

One large beet, greens removed, ends trimmed, and scrubbed clean
One 15-ounce can chickpeas, drained and rinsed
1/4 cup fresh lemon juice, about 1 large lemon
1/4 cup tahini
Half of a large garlic clove, minced
2 tablespoons olive oil
1/2 to 1 teaspoon salt, depending on taste
1/2 teaspoon ground cumin
1/4 teaspoon of ground ginger (optional)
3 tablespoons water, or more, if necessary

Procedure:

Prehead oven to 400°F. Wrap your beet loosely in tin foil. Transfer the wrapped beet to a baking sheet. Roast for 45 minutes, or until you can easily pierce the beet with a fork. Once it's fork tender, remove the beet from the oven. Let the beet cool down enough to handle. Hold the beet in a paper towel and use the edges of the paper to rub the skin away. The skin should peel away easily. Once you've removed the skin, cut your roasted beet into smaller chunks and set them aside as you prep the rest of your hummus.

In a food processor or high-powered blender, combine tahini and lemon juice. Mix for about 1 minute. Using a spatula, scrape sides and continue to mix for another 30 seconds, or until the texture is smooth and light.

Add the olive oil, roasted beet, minced garlic, cumin, ginger (if you're using it) and the salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.

Add half of the chickpeas and process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.

Slowly add 3 tablespoons of water. Add more, if necessary, until desired consistency is reached.

Enjoy your beet hummus with cut up vegetables, corn chips, or use it in a vegetable wrap or sandwich.