Mango Asian Slaw

Prep Time:  20 Minutes

Ingredients:

1/2 napa cabbage slaw sliced thinly

1 mango—chopped

1 red pepper sliced thinly

2 tablespoons rice wine vinegar

1 tablespoon extra virgin olive oil

1 tablespoon sucanat (optional)

1 tablespoon sesame oil

1/2 teaspoon fresh chilis

Salt and pepper to taste

1 romaine head sliced thinly

          

 Instructions:

1. In a small-medium bowl mix the rice wine vinegar, extra virgin olive oil, sucanat, sesame oil, chili’s (if using), salt and pepper, make sure sugar has dissolved and set side

2. In a medium-large bowl, combine the lettuce, cabbage, red pepper, mango and give a light toss

3. Pour dressing on vegetables and continue to toss until all vegetables are covered

Health Benefits of Eating Sprouts

I recently started working with a sprout grower from Cantley, Quebec Canada. ‘Magic Foods’ is an organic sprout company that was started one year ago by Contractor, Claude Rowe. He is experiencing tremendous growth in this short time and his sprout business was born out of necessity. Claude’s girlfriend, Johanne Roy had been ill for some time with Chronic Fatigue and it had been recommended to her that eating living sprouts just may help her condition. They shopped around and found very little appealing sprouts available to them and so they decided to start growing their own at home for personal benefit. Claude saw this as a need in the natural food industry that was sadly lacking and he set out to build a business. I am happy to report that Johanne is experiencing more energy and Claude has quit working construction to focus on building Magic Foods!

My second visit from Claude, came with sprout samples from Johanne, and I am not a food waster so was obliged to start eating sprouts. Really it was Johanne’s infectious dedication to eating her sprouts and educating all who will listen that got me hooked. It has only been a few weeks and after the ‘exhausted’ stage of introducing a new living food to my daily regime; I am starting to feel the benefits of sprouts. I am sure I will have more to report at a later date.

Sprouts and micro greens have long been thought of as healthy foods, but it is only in recent years that the mainstream public are learning how nutritious they really are. Sprouts are high in protein and fiber, rich in vitamins and minerals, high in enzymes that help with digestion. This is the information Claude gives to retailers to educate the customer and I found it to be written in terms we can understand without getting technical:

Did you Know?

Your organism will find in sprouts all it needs to be healthy... all with superior quality!

Alfalfa - Its nutritional qualities are significant: lots of protein, calcium, potassium, magnesium, iron, vitamins A, B1, B2, B3, B6, C, D, E, K. You should consume them on a regular basis.

Broccoli - From the cabbage family, broccoli, like all related vegetables, has a wealth of benefits and is known for its anti-cancer properties. Also an excellent source of vitamins C, A, potassium, iron and zinc.

China Rose Radish - This vegetable is interesting as it detoxifies the liver, drains the kidneys and clears up the respiratory tract if you have a cold, asthma, bronchitis or sinusitis.

Red Clover - Sprouts rich in vitamins B, C, E and provitamin A and minerals. Boosts the immune defense system and slows down the cell aging process due to its antioxidant proprieties. Most appropriate for women. Alleviates menopause and osteoporosis symptoms. Also prevents cardiovascular problems and relieves coughs, eczema, psoriasis and itchy skin.

Spicy Lentil Crunch – Mix of alfalfa, red clover, radish, mustard and lentil that is rich in calcium and vitamins B and C.

Crunchy Bean Mix – Mix of garbanzo beans (chick peas), lentils as well as green peas that are affluent in iron, phosphorus  and vitamins B1, B2, B3, C and A.

Sunflower – It’s a magic seed that contains almost all the nutriments we require daily: calcium, magnesium, potassium, protein and vitamins E, A and D.

Buckwheat – The richest in magnesium, as well as iron, zinc and vitamin B.

Wheatgrass – Wheatgrass juice is one of the most complete food nature has to offer.  High concentration of chlorophyll, rich in vitamins B-12, B-6, K, C and beta-carotene (A).

Kale - Kale sprouts are considered a powerful antioxidant and anti-inflammatory properties . Kale sprouts contain high amounts of vitamin K, C, A, beta carotene, lutein, zeaxanthin, calcium, chlorophyll, sulforaphane, plus other phytochemicals and nutrients. Kale sprouts are also enzyme rich.

Mung Beans - Mung bean sprouts are the most commonly consumed sprout on the planet, and for good reason.  They are a great source of vitamins E, C, B and A as well as potassium, magnesium, iron, calcium and protein.

As per my usual shtick, I recommend that you do your own research and here are a few sites that you can meander through:

http://www.3fatchicks.com/5-health-benefits-of-eating-sprouts/ 

http://www.livestrong.com/article/457589-benefit-of-eating-sprouts/

http://www.divavillage.com/article/id/47070/section_name/Food+&+Fitness/title/Benefits+of+Eating+Sprouts/pg/1

Most often, it is Lyndsay who founds great products to introduce to our own diets and to offer information in our newsletter but I think this is something that Lyndsay is considering introducing to her diet as well. If any of you have a story, information or perhaps a recipe that you would like to offer, we would be happy to a have a read and consider using your material in the very near future.

Happy Sprouting, 

Laurie and Lyndsay

Gluten Free Vegan Vanilla Cake with Raspberries

With Chocolate Peanut Butter Icing

This is by far the most moist cake I have ever made and its gluten free and vegan!

Prep: 15 Minutes

Cook: 30 Minutes

INGREDIENTS

Cake:

1 2/3 cups gluten free all-purpose flour

1/2 cup sugar

1 teaspoon baking soda

1 teaspoon baking powder

Pinch of salt

1/4 cup butter

1/2 cup sunflower oil (or vegetable/

coconut/canola)

1 tablespoon apple cider vinegar

2 tablespoons vanilla extract

1 cup milk

8 oz raspberries

Icing:

3 cups icing sugar

1/2 cup butter

1 tablespoon peanut butter

1/3 cup milk

2 tablespoons cocoa powder

Cake Baking Instructions:

1. Turn oven to 350 degrees F
2. Grease an 8 inch glass baking dish
3. Mix flour, sugar, baking soda, baking powder and salt together in a large bowl
4. Add the room temperature butter to the dry ingredients and mix well
5. In a separate bowl, combine all the wet ingredients and mix well
6. Add the wet ingredients to the dry ingredients, mix thoroughly or beat on high with a beater until ingredients are mixed well, the batter will be have a thin runny consistency
7. Add batter immediately to the greased pan, sprinkle half of berries in batter
8. Bake @ 350° F for 30 minutes, remove from oven when baked and let cool before adding icing

Icing Instructions:

1. Add all ingredients in a medium-large bowl and beat with an electric beater, or do by hand, mix until all ingredients are combined and a medium-thick icing is formed, if you prefer a very thick icing, start with 2 cups of icing sugar, and gradually add in the milk, you may prefer to use half the milk we use and the additional sugar may not be required.

The Importance of Sleep & How to Get Enough

I am a self admitted workaholic. I truly wish that I was not, but I am and it is the way that I have always been. I am the daughter of one, so you might say that I come by it honestly. I manage to function on an average of 5 – 6 hours of sleep. I would love to get 8 hours and there are times that I can actually manage this, but for the most part, my mind never stops and if I am not processing my day job, I am thinking about what I still have to do to help get the weekly menu out with Lyndsay. After that last stage of rapid eye movement (REM) most of us experience a light sleep. It appears that I don’t get to enjoy this last bit of rest. I am quite certain that this stage of sleep is important as I often find myself yawning mid afternoon and completely exhausted by the end of my day. 

I think that most of you out there know how a good night’s sleep affects how we perform the next day. Many of you might also recall how it feels to go to bed late and not be able to get up the next day. Well, I cannot manage to get to sleep early and I rarely sleep past 4am each day. In fact on the day that I wrote this, I awoke at 3:30am. It is wonderful to get such an early start since I have a 1 hour and twenty minute drive to get to work each day, but it really doesn’t help when I literally have no energy for much else other than flaking out on the couch at the end of!

Now I know that this has to change or I am going to start to feel very old very quickly; there are some days when I actually feel my 45 years of age, but most days I look in the mirror and tell myself and still 25! When the body is not treated well it starts to feel ‘broken’ and this is when we are susceptible to illness and frankly I don’t want to point my body in this direction. I want to be as healthy as I possibly can for as long as I can. This leads me to the topic I thought we might all want to learn about. How Important is getting a good night’s sleep anyway?

There was a time when it was thought that sleep just meant the body was in shut down mode, but doctors and scientist know so much more today. As vegetarians, this is a horrible topic, but studies have shown that animals when deprived of sleep die. An American Cancer Society survey determined that 6 hours or less per night, or 9 hours and more, showed a higher death rate by 30% among those surveyed, opposed to 7-8 hours of sleep which is considered the norm. Am I headed for an early death??? I can tell you right now I certainly do not want to be the cause of my own!!!

If you are wondering what our bodies do while we sleep. Dummies.com list ‘some ways our bodily performance changes as we’re sleeping’:

• Digestive juices: The amount of acid in our stomachs typically decreases while we sleep, but if we’ve got an ulcer, it increases. 
• Hormone production: Two female reproductive hormones (follicle stimulating and luteinizing) are released during sleep. Additionally, growth hormone is released in children and young adults while they sleep. 
• Kidney performance: The rate at which our kidneys filter waste slows down while we’re sleeping. This reduction in renal production is why that first morning urine is so concentrated. 

These alterations from waking life are slight compared to what happens in our brains, muscles, and circulatory system. 

There are many reasons that may cause lack of sleep. I know that stress and anxiety play a big role in my inability to sleep the appropriate 7-8 hours of sleep. For others it may be due to illness, an extreme change in schedule at work. Regardless of the reason, we need to diminish the cause and work on a routine that will allow for better sleeping patterns. When Lyndsay and I were growing up, our parents insisted on strict bedtimes up until Junior High, if I remember correctly. There were times in the summer when the sun was still up and off we would traipse to bed thinking I had terrible parents. I was an early riser and a very alert child. Today as an adult there are times when I am so tired toward the end of my week on my drive home that in the bleating sun, i have to pull over and take a nap to ensure that I am not a hazard to other drivers. So this leads me to the question, what do I need to do to encourage better sleeping habits. 

How to sleep better by keeping a regular sleep schedule:

Taken from http://www.helpguide.org/life/sleep_tips.htm

• Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
• Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.
• Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.
• Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes. 
• Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep. 

So now, can I apply these simple tips to my routine to ensure that am headed in the right sleep direction or will I fall back into my old patterns? I guest only time will tell. 

Thanks for reading,

Laurie & Lyndsay

How to Speed Up Our Metabolism Naturally

Metabolism is ‘your body's process of converting food into energy’ *.  As we age our metabolism tends to slow down. What actually occurs is we lose muscle mass as we age and our fat levels increase; as we age, we also tend to slow down in our activities and I am not sure why that is. It could be that adults get busy with raising families and make less personal time. It could also be related to the busier work schedules so many of us keep. Not a great thing to read, eh (classically Canadian!)? But don’t worry, there are things we can do that will natural boost our metabolism and here is what I found on my Google quest regarding this topic:

First and foremost is our activity. I know that it is hard to work in a consistent exercise routine because I personally struggle with this each and every week. We know that if we stay active we contribute to staying healthy longer. Exercise will help us maintain muscle mass which in turn keeps your body burning the calories you take in efficiently.

Eat regularly, starting with breakfast and throughout the day to keep your blood sugar levels balanced. Food deprivation, in my opinion, is the number one reason why so many people make bad food choices.  I know for myself that if I have not kept my usual food regime throughout the day, I am inclined to go looking for a bag of chips, or a white bread sandwich or even a chocolate bar. If I have not gotten up and had my usual shake with fruits, almond milk, hemp hearts and acai berry puree (and whatever else I have on the go), had my morning raw veg snack, a lunch that includes whole grains with veg and plant based protein, that by 2pm or so, I go rummaging through my purse looking for coins for the candy machine in the staff room at work. I found this site a good source of information on what food deprivation causes: http://www.whyfoods.com/foods-health-food-deprivation-dangerous.php 

Keep white stuff out of your regular intake. This means White sugar, white flour, white rice and all processed products that have the ‘whole’ parts removed. Once again, Livestrong.com has valuable information: http://www.livestrong.com/article/491213-no-white-stuff-diet/ . I spoke with Dr. Yoni Freedhoff MD, CCFP recently and he does not restrict his patients from certain foods, just guides them to make better choices. If pasta made with durum semolina is what they prefer, than as long as it is served within the calorie count he suggests for a meal and it is not something they indulge in every day then it is okay. My points is, if you do enjoy traditional white pasta, then have it sometimes and enjoy it for that moment, just don’t make it a part of your daily intake.

Well here is another week of vegetarian and vegan recipes. Let us know what you might like to see on a menu and we will do our best to accommodate with recipe testing. 

Have a fanastic week,

*Read_More: http://www.livestrong.com/article/501141-what-age-does-your-metabolism-slow-down/#ixzz236jvlweK

Thanks for reading,

Laurie & Lyndsay