Bar Method's 90 Day Challenge is All About Eating Right

I'm about to embark on my second 90 day challenge at Vancouver's Bar Method in less than six months. I joined the Bar Method because I needed desperately to regain my phsical health, and to keep up with my very active pre-schooler without constantly running out of breath.

For those of you not yet aware of BM, its a rigorous program of excercise that combines, "the muscle-shaping principles of isometrics, the body-elongating practice of dance conditioning, the science of physical therapy and the intense pace of interval training into a powerful exercise format that quickly and safely reshapes and elongates muscles."

While the Vancouver location of the Bar Method, founded by Burr Leonard in 2000, is a great hub of instant social bliss around excercise and health on a daily basis, the 90 Day Challenge takes this vibe to another level: think prizes, holitistic nuturition worshops, recipes and food with Jennifer at My Edible Advice, a trip to do the Grouse Grind (haven't done that in over a decade), and a serious nudge to join this year's Underwear Affair.

Each Saturday, if I wear my Bar Method tank top (haven't worn one of those in ages), I'm told that I'll get a healthy smoothie after class.  Jennifer has already made us some seriously yummie smoothies. And, I'd like to share one with you.

3 or 4 handfuls of spinach (organic preferred)
2 or 3 dates
1 banana
Some ice/water to your desired consistency

This smoothie tastes as good as working out at the Bar Method makes me feel.

For more information about the Bar Method, and to find a location in your area, go to:
http://www.barmethod.com/

Could You Be a Tiger Mom?

"Can a regimen of no playdates, no TV, no computer games and hours of music practice create happy kids? And what happens when they fight back?" -WST online

Since an excerpt of Amy Chua's forthcoming book Battle Hymn of the Tiger Mother was published in the Wall Street Journal online, I have been sent numerous links to this piece from friends. Everyone asking the questions: Have you seen this? What do you think? The debates about her book have certainly been fierce online.

While WeeMunch is primarily a place for food, we do think these issues and questions about parenting styles are connected. The decisions we make for and with our children on all levels speak to who we are as a person, and ultimately as a parent. This week we host a special edition of WeeMunch: a response to Chua's article by Pieta Woolley, a mother of two children, and a Vancouver-based freelance writer (formerly the staff writer at the Georgia Straight).

"As someone parented with the polar opposite of what Amy Chua employs with her children, I appreciated her perspective. The WSJ excerpt reminded me of two books I heartily agree with. First, Shop Class as Soul Craft (2006), by Matt Crawford. This motorcycle mechanic/ doctor of philosophy changed my ideas about the origin of self respect; he delivers the compelling argument that esteem comes from having marketable skills. I believe this is what Chua is driving at when she barks her children into achievement. Second, Hold Onto Your Kids (2004), by Vancouver doctors Gabor Mate and Gordon Neufeld. The duo offers a manifesto on the importance of orienting kids towards their parents, rather than their peers. Again, Chua seems to embody this when she restricts her children's friend time.

As a mom, I am fairly freaked out by the shrinking middle class in Canada. Two generations ago you could raise an average kid, and expect they'd grow up, get a good job, buy a house, and retire comfortably. No longer. So I'm shamelessly seeking strategies to inveigle my kiddies to excel.

Plus, with CPP under the axe, someone needs to pay my Whole Foods bill when I retire."

-Pieta Woolley

New Research Shows Going Organic Better for Kids

Do you constantly find you are defending your choice to buy organic produce, meats, and dairy to your friends and family? I do. We certainly can't afford to buy everything organic, but I do prioritize my shopping list by choosing to buy organic items instead when the conventional ones have been found to be laden with chemicals, dyes and hormones. WeeMunch has created a shopping list to help you here. And, as we suspected, there are other reasons to go organic. A recent article on MSNBC hightlights recent research that links ADHD to the consumption of pesticides in young children. Read it and weep!

Pesticides in Kids Linked to ADHD article

Get Inspired: Eagle Street Rooftop Farm

It's now a complete myth that you need a house and acreage to have a garden or for that matter a farm. One of my most favorite bloggers, Todd Selby, has recently expanded his practice to include photographing foodies in their kitchens, restaurants and urban farms. He recently photographed the Eagle Street Rooftop Farm in Brooklyn, an urban oasis that offers educational programs, a farmers market, and special events.

Gardening, whether in your backyard or balcony, is one of the best ways to get your little ones connected with real, whole food at its very source. If you have any stories about gardening with your children or starting a garden/farm in an unlikely place, let us know. We would love to hear from you.

Key Links:

Eagle Street Rooftop Farm

The Selby: Eagle Street Rooftop Farm Photographs

EarthBox: Home Grown Vegetables Without a Garden

Image of Eagle Street Rooftop Farm by Todd Selby

All Hail the Yummy Green Smoothie

Happy 2011 WeeMunch readers!

Wishing you and yours a happy, prosperous and healthful year (full of healthy wee-foods :)

Yummy Green Smoothie (yes, it IS possible)

I have to admit I’m generally pretty skeptical towards supplement products that claim to provide essential nutrients; those often missing from our modern diets of refined/processed foods. And I think my skepticism is warranted as many are anything but nourishing. There are, however, a handful of holistic companies out there trying to make good products with (not ‘from’) real, whole foods. One of them is Vega and I recently found myself purchasing their product ‘Whole Food Smoothie Infusion’. I was feeling the need for some additional clean, green, easy-to-assimilate protein and I happened to sample it recently and found it quite palatable. I also liked the ingredient label.

Its flavour is sweet. Too sweet for my liking (they all are), so I use half of what they recommend. This smoothie enables us to get in an extra serving each of a seasonal, organic fruit and veggie - always a good thing, especially if you have a fussie foodie. Both of which are cleansing to our blood and digestive system as well as being simultaneously building and deeply nourishing.

Here’s the simple recipe Oskar and I have been enjoying lately:

1 scoop Vega Smoothie Infusion (instead of the 2 recommended scoops) * adjust to your liking
2 organic apples of choice
2-3 leaves of organic kale (any variety)
Approx. ¼ cup Ryza brown rice milk (it’s one of the best quality rice milk brands out there)

Approx. ¼ cup Organic Coconut milk *adjust to desired texture
a few ounces of Pineapple –optional

*You need a good blender/food processor to really grind down the fibrous kale; the smoother the better.

See another of our past smoothie posts for additional ideas.

Note: We do not have any special interest in any food producing companies. We just want to give a nod to the good ones.

Sourdough Spelt Pizza Dough

So long turkey, bring in the pizza!

This is a great recipe for really good, authentic pizza dough. It takes a little time to prepare but it’s really fun for the kids to dress it with personal toppings.
Some of our favorite toppings are: fresh tomato, wild mushrooms, spinach or kale, prosciutto or turkey sausage, anchovies, olives or capers, various peppers, sun dried tomatoes, pesto sauce, thinly sliced potatoes, and a vast array of cheeses; goat cheddar or chevre, fresh grated parmesan, feta, Monterey or mozza .

And you must remember to add unrefined salt your pizza to bring out its natural flavour, as well as a nice drizzle of cold-pressed olive oil over top. Mmm…

Mix and match the toppings on different pizzas. It’s a good idea to make 2 or more pizzas, and then have leftover for lunches.

Perhaps the most important aspect of the perfect pizza is a HOT oven. We preheat our oven 15 minutes ahead to 500 F, turning down the heat to 375 just before putting in the pizza.

So get your crust ready tonight to have pizza tomorrow.

INGREDIENTS:
¼ cup sourdough starter
3 cups spelt flour
3 TBS olive oil
1 TBS salt
2 cups water
1 cups sprouted spelt flour (or you can use regular, if you prefer)
2 tsp olive oil

METHOD:
1. Combine starter, 5 cups spelt flour, olive oil, salt and water in a large bowl.
2. Cover loosely with a towel or lid and allow to stand in a warm place for 5-10 hours (overnight is best).
3. Next add 1 cup of (sprouted) spelt flour and work it into the dough, enough so you can handle it without it being too sticky.
4. Form the dough into a ball, and rub 1 tsp of olive oil all over it.
5. Place it back in the bowl and let it stand 20 minutes.
6. Then knead the dough with your hands until it is smooth and elastic, then place it back in the bowl, and allow it to double in bulk – about 1 hour. At this point you can use it to make pizza.
7. We bake our pizzas on cookie sheets, lined with parchment paper. This makes the crust super crisp and delicious. Pizza stones also produce good results. *Cook until your desired consistency and cheese is well melted.

This recipe makes about 1 large cookie sheet rectangular pizzas. If you are not going to use it all store in a freezer until you want to use it. Then, take it out to defrost, and roll out, and put your favorite toppings on and cook.

Surviving The Holi-daze Part II

Well, I don't know about you but we're ready to change things up a bit a move to some new recipes this week (see last week's yummy holiday recipes if you haven't already)

Here are a couple more yummy recipes that will serve your sweet tooth but not make you 'explode' (in the many ways we do) this holday season.

Enjoy and, whatever your celebration, may you be surrounded with love and nourishment at this festive time of year...

Fudge-Drop Fridge Cookies (a family favourite... from ours to yours)
½ Cup Organic Milk
½ Cup organic butter
6T Organic cocoa

1 cup unsulphured dried coconut

3/4 cup organic peanut butter

1 tsp. vanilla
2 cups unrefined sugar (‘Panela’ or ‘Wholesome Sweeteners’ brands)
1. Boil all of above for 1 minute (only 60 seconds) on low on the the stovetop.

2. Take off heat, add vanilla, coconut and peanut butter.

3. Lastly, add approx. 3 cups of quick oats until desired moist consistency is reached; gooey but not too soft (it should hold its form as a drop on a cookie sheet but should be quite moist).

4. Drop onto cookie sheet with parchment and put in fridge and cool into a fudge-like consistency.

makes approx. 40 'drops'

Brown Rice Shortbread (for those gluten-free folks out there)

1 cup soft organic butter
1/2 cup unrefined sugar (‘Panela’ or maple sugar)
1 ¾ cup brown rice flour
1/4 cup organic cornstarch or alternative

1. Cut butter and sugar into flour mix with pastry blender into dough (also with hands).
2. Blend until smooth and satiny.
3. Form into large ball and chill in fridge for 30 minutes.
4. Roll with rolling pin to ¼ inch think between 2 sheets of parchment paper.

5. Remove paper and cut shapes and place on greased cookie sheet.

Bake at 275 degrees C until golden (not brown).
Approx. 10 minutes.

Enjoy!

Surviving the Holi-daze - Part I

Dazed and a maybe a little confused at this time of year? You’re not alone.
Feeling overwhelmed with your current commitments and now you have to add holiday celebrations/staff /school gatherings to the mix? Ugh. It’s enough to make you binge on the plethora of sweets surrounding just to get the instant energy hit to get through it all!
Don‘t despair, we’re here to help you not fall into that terrible and all too familiar trap. Instead make your own ‘guilt-free’ goodies. Indulge and enjoy yourself without the repercussions. Take a little time to make a couple of simple recipes for when you’re invited out or are having company in. Engage the kids and let them be a part of the holiday goodies preparation. Have fun with it.
Here are a few of my family’s favorites’ (quite easy when the nuts/seeds are pre-prepared and you have a good food processor):
This one’s really simple:

Oatmeal Shortbread
1 1/2 cups spelt flour
1 1/2 cup quick oats
1 cup organic butter (it’s worth it if you can swing it)
1 cup Panela (unrefined sugar)
1 tsp baking soda
1/2 tsp. unrefined salt

1.) Cream sugar and butter then add the rest of the ingredients.

2.) Roll into balls and press w/ fork to flatten gently.

3.) Bake at 350 degrees for approx. 15 minutes until slightly golden brown.

Cool and enjoy.

Merry Hemp Balls (see picture)
These balls are always a hit and have only unrefined sweeteners (that will not negatively affect blood sugar, in moderation) and healthy fats (that will not cause weight gain (if kept to moderation). They are especially nourishing when the nuts and seeds are pre-soaked (see below) so I recommend doing that ahead of time to cut down preparation time.
An all around great treat to have around the house for guests anytime or to bring to holiday parties.

1 cup raw almonds

1 cup raw organic pumpkin seeds
½ cup raw organic cashews
½ cup raw organic pecans
1.5 cups organic nut butter (organic peanut or almond)
½ cup pure maple or brown rice syrup/ raw honey
2 tbsp organic Blackstrap molasses (optional)
2 tbsp pure cocoa or carob powder (optional)
or ½ cup dark chocolate chips (to roll into middle of balls)
¼ cup whole hemp and/or flax seeds (optional)
Approx. ⅓ cup shredded unsweetened coconut/crushed almonds or pistachios/whole hemp seeds (for coating)

*All seeds and nuts above should be pre-soaked for at least 8 hours, for proper digestion and absorption of nutrients. Then, if desired, low-temperature roast them (slowly at approx. 150C) for optimal flavour and storage.

1.)Blend all dry ingredients in a blender or food processor, except flax/hemp seeds (keep whole) and any other ingredients you choose for coating the balls.
2.) Remove blended ingredients, put into large bowl, add whole flax and/or hemp and add ‘wet’ ingredients (sweetener of choice, nut butter).
3.) Adjust to desired moistness by adding additional maple syrup or honey or blended nuts/seeds.
4.) Roll into balls. *If you want chocolate chips, roll into centre of balls.
5.) Grind almonds or shredded coconut or use whole hemp seeds. Spread onto a plate or flat surface and coat the balls.
6.) Refrigerate (or freeze for storage beyond a few days) in a well sealed, opaque container. Chew well and enjoy.

*Yields approx. 50 balls, depending on size. You can double this recipe if desired as well as play around with a variety of nuts/seeds.

What You Need To Know About Cooking With Oils

At WeeMunch we believe that how you prepare your food is as important as what you eat. Last week we introduced you to The Jungle Effect by Dr. Daphne Miller. One of the appendixes in her book provides an excellent overview to oils, how to cook with them, store them and discard them. Here is the 411 you need to know about cooking with oils:

1. Store oils in a cool, dark place to protect from light, moisture and oxygen. This protects your oils from becoming rancid or developing a lower smoke point.

2. Avoid heating oil above its smoke point. When oil starts to smoke or burn, it releases carcinogens in the air and forms dangerous free radicals that should not be ingested. Throw out any oil that smokes, turn on the stove fan, and start over.

3. Do not reuse oils used for frying. Each heating causes the fatty acids to break down and release harmful free radicals into the oil.

4. Cooking oil should never be dumped down the drain. A single gallon of oil can contaminate as much as a million gallons of water. Improper disposal of oil can congeal in our pipes and cause serious plumbing problems, and more importantly it can harm fish, other wildlife, and destroy millions of gallons of drinking water. The best way to dispose of your cooking oil is to place it in a non-rcyclable container and throw it out with your regular garbage. It can also be recycled in soap or biodiesel fuel. Search for Household Hazardous Waste disposal centres to see if you can recycle your cooking oil locally.

No-Heat Oils/Fats

Nutritional supplement oils (store in the fridge in a dark container)
Fish Oil, Flaxseed Oil, Evening primrose Oil, Borage Seed Oil

Medium-Heat Oils (up to 350 Degrees F)

Great for sauteing, sauces, salad dressing, wok cooking (richer flavour)
Extra-Virgin Olive Oil, Unrefined Sesame Oil, Unrefined Peanut Oil, Butter, Walnut Oil

Medium-High Heats (up to 425 Degrees F)

Great for baking, sautéing
Butter, Refined Canola Oil, Refined Walnut Oil, Refined Peanut Oil,

High Heat Oils (up to 510 Degrees F)

Great for frying, sautéing (neutral flavour)
Refined Avocado Oil, Refined Almond Oil, Refined Super High Heat Canola Oil, Palm Fruit Oil. Refined Sunflower Oil, Refined Sesame Oil, Refined Safflower Oil (high oleic), Refined Extra Light Olive Oil

WeeMunch Reads: The Jungle Effect

Iceland. It’s cold, dark most of the year, and yet boasts some of the lowest rates of depression in the world. Why? You might have to read The Jungle Effect by author and MD Daphne Miller to find out. No, of course, we wouldn’t make you wait. Miller attributes low rates of depression in Iceland to the consumption of fish and omega 3 fatty acids that is a major part of their diet. After years of researching the traditional diets/recipes/food portions of different cultures in the world, the Harvard trained Dr. Miller found, “…evidence of what I’ve always believed—that food can be a powerful medicine.”

Her research began while she was working at a health clinic in a remote Peruvian village. She treated patients for machete wounds and snakebites, but noticed that none suffered from diabetes, heart disease or high blood pressure. It was then that she started to make the connection between health and diet.

Dr. Miller practices her uniquely inspired medical approach at her office in San Francisco. Her patients soon learn that if they go to her to relieve the onset of a cold, they’ll leave with a prescription for mushroom-ginger soup. Ginger is an excellent decongestant and mushrooms boost the immune system. In Miller’s approach to treating illnesses, she believes, “It’s better to use medications as a complement to foods.”

Miller believes, as we do at WeeMunch, that it’s best when possible to buy from local farmers, who follow more sustainable growing practices, and, as a result produce more nutrient dense meats, fruit, and vegetables.

“Staying healthy isn’t about taking medications when you get sick.” Says Dr. Miller, “It’s about paying attention to what you put in your body so you can thrive.”

The Jungle Effect: The Healthiest Diets From Around the World—Why They Work and How to Make Them Work for You is available from http://www.amazon.com/

Next Week: What you need to know about cooking with oils from The Jungle Effect.

How To Make Your Own Buttermilk

At WeeMunch we love to add buttermilk to recipes for pancakes (WeeMunch post on pancakes here) and scones. Buttermilk is just richer, creamier and easier to digest. I’ve always bought Avalon Dairy buttermilk. I love the old fashioned milk jars that it comes in.

There are, however, no dairies currently that make organic buttermilk in Vancouver and the Lower Mainland. But, truly it doesn’t matter. It’s so easy to make you own that you could use your own raw, organic whole milk or organic whole milk that you can buy at the store.

There are many health benefits to drinking and baking with buttermilk. As a fermented milk product, buttermilk is considered a probiotic food, a food that contains live microorganisms that provide health benefits. Eating probiotics helps populate your intestine with health-promoting bacteria which may improve immune function and reduce diarrhea, among other potential health benefits. Here’s how to make it yourself at home.

Buttermilk Recipe

1 cup of organic whole milk
1 tablespoon of lemon juice
Add ingredients together and let stand for 5 minutes. And, voila! You have your buttermilk ready to add to any baking recipe.

Pomegranate Power: 5 Things You Need to Know

A glass of pomegranate juice contains more antioxidants than red wine, green tea, blueberries, or cranberries. It’s just that good for you and your little ones.

Since Nigella Lawson showed us how to capture those jewel-toned-ruby-coloured seeds by slicing one pomegranate in half and battering the backside with a wooden spoon, these translucent red babies have never been easier to unpack. I never rush opening a pomegranate though. It’s part of the pleasure of eating them. My son and I slowly remove the seeds one by one, and enjoy the texture of that delicate, waffle white barrier that protects the seeds from each other within.

If you live on the West Coast of Canada, you’ll notice that pomegranates are abundant at the grocery store now, but are not grown locally. You’ll have to extend your belief that California is as far as your local, fresh borders can go. Look for pomegranates that are heavy…that’s a sign of its freshness and juiciness.

The nutrition profile of pomegranates shows us that they are:

1. the most powerful anti-oxidant of all fruits
2. a potent anti-cancer and immune supporting effects
3. inhibitors of abnormal platelet aggregation that could cause heart attacks, strokes and embolic disease
4. lowers cholesterol, blood pressure, and other cardiac risk factors
5. beneficial in relieving or protecting against depression and osteoporosis

Take some time to enjoy eating pomegranates this autumn.

A trip to Saltspring Island

Recently, Oskar and I went on a road trip with some colleagues from Inspire Health to Saltspring Island to visit a colleague on his family farm as well as some family of our own on their orchard/nut farm. It was a grand adventure for us both as Oskar had never been and I was overdue for my Saltspring 'fix'.This infamous Gulf Island, with a valley rumoured to have farmers with longevity like the folks of Okinawa, is rich in prime farmland with great heritage trees dripping with fruit, just begging to be plucked. My mouth watered at almost every turn and I daydreamed of the bounty I could return home with. (I switch into my 'kid in a candy shop' mentality when I see such abundance. Thankfully, I'm learning to temper it. Gradually.)

Our first destination was Grandview Farm (pictured above), the home of my wonderful colleague Ron Puhky and equally wonderful wife and son, Kim and Gabe. There was a picnic table waiting for us and we had a fabulous feast for lunch in the middle of the farm beside the grazing cows and right next to "Farmer Ron's" big tractor. Oskar promptly announced it was his and climbed onto it pretending to operate this huge piece of machinery. He was totally at home on this big beautiful property and I didn't have the same need to constantly keep an eye on him like almost everywhere else. He was in a safe place, with many to look out for him, yet in an open space with a world of wonder. This new place felt oddly like home.

After an afternoon of work on the farm (my job was to peel the outermost soiled layer of the bulbs of garlic harvest and make it 'market-ready', Oskar's was to master the Gabe's scooter) we had a grand feast consisting predominantly of farm fare and, after some wine and a few stories, slept cozily while it poured with rain (remember that super wet september?)

The next day it was off to The Fall Fair to meet with my cousin Jules and her little guy Liam. Oskar and Liam were in their glory climbing on all the tractors (both new and vintage) and eating fresh fruit smoothies and lamburgers. What a fair! It had everything from exotic breeds of chickens and combs of honeybees to live music and, of course, great local food. Those folks know how to throw a fair and the rest know how to get out and support it: it was packed.

It was such a gorgeous weekend. One all about great food and sharing and connecting; things I was definitely craving. One I will not forget soon, and one I hope to relive. The hospitality was superb. The harvest filled our bellies and nourished us to our core. This foodie left both impressed and deeply grateful.

I highly recommend a weekend trip to this great island sometime soon. I'm sure there are many a 'preserves' waiting for you, even though harvest time is officially over now. Those islander's know how to live!

Saltspring Island: Thank you. We'll be back.

Getting Creative with Pumpkin Carvings

Yesterday we carved our Jack ‘O’ Lantern and it inspired me to write this post as I see many people throw out their pumpkin scraps, perhaps not realizing that there is much that can be done with the seeds as well as the wonderful orange flesh. If you are one of those folks, here is what you are missing.

Pumpkin flesh is high in carotenoids, precursors to vitamin A in the body (important for healthy eyes, mucus membranes and immunity). Its seeds are rich in manganese, magnesium, phosphorus, tryptophan, iron and a great source of dietary fibre. They are also a great source of protein and zinc – known to be especially good for boosting our immunity. Simply separate them from their pulp after scraping out the interior of the pumpkin and spread them on a cookie sheet. Sprinkle with unrefined salt, nutritional yeast, paprika, cayenne or turmeric.

Once thoroughly dried in the oven (hint: roast at low temperature, below 200 degrees to retain nutrients, for about 3-4 hours) you can store them in a jar and use them as a light snack or to enhance a meal (ground and sprinkled over fish or chicken or atop of your morning oatmeal or yogourt).

You may wonder why these not the same looking pumpkin seeds as you see at the store. It’s because they still have their shell on. They can be a bit tricky to remove from the shell (and by the way it isn’t necessary as the shell is edible too), but once you get the hang of it, it’s similar to opening a sunflower seed. And the reward is delectable! I never really appreciated pumpkin seeds until I made these, and de-shelled them. What a treat! And so much better than store-bought. Perhaps it’ll be what I hand out for Halloween next year. Maybe even chocolate covered.

Here are a few ideas for using the equally nutritious pumpkin flesh:

Sautee it in organic butter w/ mixed greens (I used fresh beet tops – fantastic!)

Add in chunks/shavings to a chicken or turkey veggie soup

Bake/roast and then puree for a creamier soup texture with a delightful orange hue.

Steam/sautée in garlic and olive oil, puree and add to your favourite Weemunch Pumpkin Hummus Recipe.

Raw or cooked Pumpkin Pie (sprinkled with ground pumpkin seeds)

Pumpkin cheesecake

Pear Rhubarb Chutney

Today was canning day. I have not done a lot of canning and certainly not without guidance so I invited a couple of girlfriends over to, if nothing else, provide some emotional support.

The whole experience did not start out on such a good note. I went to my pantry to find that my perfect pears that looked just fine 2 days prior were covered in brown! More than half of them were rotten! I couldn't believe my eyes. Pears do not store well unless in ideal conditions (cool, dry and dark). Apples are much more forgiving, at least for longer.

Anyways, after tossing half of my pears in to the yard for the deer (lucky buggers) I brought them to the kitchen for my sisterly support. We quickly chopped up what was salvageable and much to my delight (and relief) there was still plenty to make into a double chutney recipe. Yay!

My mom told me that this recipe was a secret but since I altered it, as always, I am going to share it. Don't tell.

This is a great recipe for a healthy and flavourful: sandwich condiment, a pairing for poultry and pork, good with cheese and crackers and, my personal favourite, on organic hamburgers. It's a great relish of sorts on sprouted grain buns. It is also a very local, seasonal recipe right now.

Most importantly, however, it is Oskar-approved (as long as I keep the spices on the down-low).

Pear Rhubarb Chutney

4 cups pears, cubed

3 cups raw apple cider vinegar

3 cups rhubarb

1 cup cranberries, whole

3 cups unrefined sugar (ie: Panela)
1 cup dark raisins

2 cups finely chopped onion

1/2 t salt

1 tbsp ginger, grated

1/4 tsp cayenne

1 1/2 tsp cinnamon, ground or add a few sticks and strain later

in a cheesecloth or tea ball, 10 cloves

1.) Bring to a boil at medium heat.

2.) Simmer uncovered for about 40 minutes

3.) Discard spice in tea ball/cheesecloth

4.) Put into sterilized jars.

*For some practical pointers for canning, watch the following video. It helped me feel a little more confident in the essentials of canning. Note: when she says to screw the jars on "only fingertip tight" before boiling them, I'd say a wee bit tighter than that as long as you are not straining to tighten. And don't be discouraged if one of your jars 'pop's' after sealing - one of mine did. It's all part of the process - just stick it in the freezer instead.

It's The Wee Things That Count

This post is dedicated to all those who grow, raise and prepare our food.

Let's take a cue from this past Thanksgiving Holiday, when we typically gather with family and/or friends to feast, and make it a new habit to sit at the dinner table more often and give thanks. Don't forget yourself too. Thank yourself for sourcing the nourishment wisely; preparing your food lovingly; and for nourishing others. Be thankful for your healthy children and their beautiful spirits.

I love this time of year because there is such abundance (farm-fresh food everywhere, colourful landscapes, love of family/friends - if you are lucky enough to have and be around them). So much to be thankful for, even the smallest things. Go on and think of one now, it'll make you feel good.

I don't think I have barely even found a moment in the past few weeks to stop and take a breath and find my gratitude. And that always makes me feel a bit lost and ungrounded. Once I realize I've lost this simple daily ritual I quickly re-implement it. It always makes me feel more centered and that all will be okay. It's almost like plugging yourself back in to your energy source after skipping a circuit or two (or sometimes blowing the entire switchboard).

We at Weemunch wish you a continued abundance of nourishment for you and yours through this Fall season and beyond.

Here is a recipe that we are grateful for:

Lisa Marie’s Gingered Apple & Carrot Soup
This soup is quite easy to prepare, easy to digest and verrry nourishing! Great for cold, blustery Autumn days to warm our cold, tired bones!

Ingredients:
One quart organic/free range non-medicated chicken stock (ideally homemadeJ)
One large organic/local onion
1 lb (approx. 8 med.) organic/local carrots, chopped.
1 tbsp organic butter
1 tbsp cold-pressed, extra virgin olive oil
1 large chunk of fresh ginger pressed through garlic press
1 sprig of fresh parsley, lemon thyme or chives
Unrefined sea salt to taste
1 cup (approx.) peeled cubed organic/local apples

Method:
1.) Sautee onion in butter and olive oil in a saucepan until transparent.
2.) Add in ginger and chopped carrots – cover until carrots are soft.
3.) Meanwhile, simmer chicken stock in large pot, covered.
4.) Once carrots are softened, add all saucepan ingredients into food processor and puree.
5.) Add to stock, salt to taste, and simmer for ½ hour to meld flavours.
6.) Add apple cubes approx. 15 minutes before serving to soften.
7.) Serve with a sprinkling of fresh chopped parsley, lemon thyme or chives.

Accompany with a few slices of warm wholegrain sourdough bread, a baked potato with all the fixings or some roasted chicken with sautéed greens.

~Even better the next day …Enjoy

Raw Foodies at Newly Established Organic Lives

The raw, organic food movement has expanded in Vancouver with the newly established restaurant, online and in-store shop, and educational facility called Organic Lives.

I dragged my poor husband and toddler there this afternoon to buy, the only local source for, raw coconut water. Pasteurized coconut water is available everywhere these days, but is most beneficial in its pure, raw form. And, that’s been impossible to find until now. Organic Lives freezes their organic coconut water in BPA free bottles at the source to maintain its fresh, raw state.

The health benefits of raw, coconut water is impressive: strengthening the immune system, aiding digestion, promoting vitality and energy, and hydration. Coconut water is high in potassium, calcium, natural sugars and chloride. And, on those days when my son resists drinking water…I give him a slurp of raw, coconut water to ensure he stays adequately hydrated

In addition to cruising the aisles at Organic Lives…and soaking in their raw varieties of nuts, cocao, salt and spices, dried kale and veggie crackers…We also tried one of their strawberry and chai spice smoothies, which they make with their own homemade almond milk. Commercially sold almond milk contains added sugar, additives, preservatives and beyond. Almond milk is an alternative to cow’s milk and can be added to smoothies or your morning granola. And, it’s easy to make. Here’s a simple recipe:

Almond Milk (5 cups)

Ingredients:

1 cup of raw, unsalted, organic almonds (a handful of brazil nuts optional)
5 cups water
1 to 2 tbsps of maple syrup or 1 tsp of pure vanilla extract (optional)
A blender or a fine Strainer or a cheese cloth

Directions:

1. Place one cup of almonds in a bowl, add a handful of brazil nuts to create a creamier taste
2. Cover the nuts with water by one inch and let stand of 24 hours or more
3. Remove the water, and place the soaked almonds in a blender or food processor, blend together until fine
4. Add three cups of water and then place in a fine strainer into a bowl
5. Place the remaining almonds back in the blender and add two more cups of water to the mix

6. Strain again over the same bowl, then add your vanilla extract (optional)
7. Store in the fridge. Lasts 3 to 5 days.
8. Make a facial scrub with the remaining almond puree!

A Trip to Pemberton

Recently we took a road trip to beautiful Pemberton. I had never really seen the Pemberton valley before. It was breathtakingly beautiful, with many beautiful farms throughout. One in particular was on our list; my dear friend Sarah's organic farm (biodynamic actually) called Rootdown Organics.
Oskar was instantly drawn to the big red piggies, the Indian Runner Ducks and, of course the caw of the roosters! It was such a different pace from the city - a welcome pace indeed. Needless to say, we ate gorgeously fresh food during our stay (a dynamic and succulent mixed green salad with edible flowers and raspberries, roasted chicken rubbed with fresh herbs and some leftover desserts from the night before; the Outstanding in the Field dining event they had attended.
This visit reaffirmed by belief that kids need to see 'the other side of things'. They need to be shown where their food comes from, how it's grown and harvested and, ultimately, prepared. It provides them with a connection to their food (that is all but lost in most urban kids these days).

This is not a new topic on our blog but I feel it needs to be echoed as I see so many mothers struggling with their children's fussiness and disconnection to their food. Much of that can be alleviated by incorporating some simple practices at home (a trip to a farm wouldn't hurt too, if you can manage it. This 'harvest season' is the best time to do it as everything is ripe and ready to be plucked.)
1.) Keep giving your kids food that you feel they need in their diet, even if they refuse it (ie: fresh leafy greens, root veggies, whole vs. white grains, fruit instead of fruit juice. And provide small amounts to avoid waste).

2.) Don't give up, they'll eventually decide they want to try it (most of the time anyways). It's not about trickery or pushing something on them. It is about positive encouragement. Note: they are more likely to do it if you do.

3.) Engage them. Let or encourage them to be a part of the food preparation, starting at the grocery store, farmer's market, whatever your source for food.

4.) Let them or encourage them to help prepare meals (start simple and eventually allow them to make whole meals, according to age and abilities - don't underestimate them. You'll be surprised how quick they learn and how able they are when Mom (or Dad) has the patience to weather the mess, ie: the odd egg shell in your omelette, or perhaps a broke dish on occasion. Empowering them to enjoy and be responsible for their nourishment will feed them throughout their life (mentally and spiritually too).

5.) Make dinnertime a time to relax and bond as a family, have conversation, perhaps even have a few laughs. Ideally, encourage your children to honour their meal times by sitting for the duration of the meal and eat as much as is comfortable for them, taking time to chew and rest. This, again, is most effective when we, as parent, lead by example. It will teach them to appreciate their meals and mealtimes more.*An added bonus is that this will also enhance the digestive process; when the body is more relaxed it breaks down our foods more efficiently and we absorb its nutrients.

6.) Talk to your kids about where their food comes from, if they cannot see for themselves. Make it an important conversation where you display to them that is worthwhile thinking this through. Add in gratitude toward the person who provided/grew/raised the food.

7.) Grow your own food, if possible. If you don't have a yard or space to grow in consider a planter box or perhaps just a few herbs in the window. And there's always sprouts or ferments (see our ginger beer post) - which anyone can ‘grow’ in their kitchen with a little know-how.

*Stay tuned for more on creative options for growing food in future blogs.
Until then, be well nourished...

Test Kitchen: Banana Bread Birthday

Cooking and baking is all about interpretation. It’s always a privilege to try out someone else’s family recipes, particularly this tasty, simple banana bread that has been in Vitamin Daily Editor Sarah Bancroft’s family for four generations. I’ve taken her deluxe, super simple recipe and added a few WeeMunch touches to make it a little more holistic and to minimize those sugary highs and lows that our little’s ones get when they eat too much refined, white sugar and flour. I’ve also added Lisa-Marie’s cream cheese icing. My take on it requires half the maple sugar and a touch more cream cheese. That’s the great part about baking…learning about other people’s trade secrets, and, over time, making them your own.

I recently served this at my son Ilan's second birthday. And, while these banana bread cupcakes looked a little like those vegan, sugar and gluten free hockey pucks (Babycakes NYC Cupcakes) I served at his first birthday...our famillies were pleasantly surprised by the soft and delicious flavours of this year's creation. Try them.

Banana Bread

2 large eggs
1 cup of panela sugar (Read Truth about Sugar here)
½ cup of oil (unrefined preferred)
2 ripe bananas
1¼ cup spelt flour
1 tsp baking soda

Preheat the oven to 315 degrees F. Combine eggs, oil and sugar. Add mashed banana and nuts. Sift in flour and baking soda, stirring just until blended. Bake in well-greased loaf pan for about an hour. Sarah Bancroft’s Original Post

Cream Cheese Icing

200 grams organic cream cheese2 tbsp organic butter or ½ cup organic whipping cream, whipped.½ tsp. vanillaAdd 1/2 cup sifted maple sugar and ½ maple syrup

Beat for 3 to 5 minutes. Then refrigerate for a few hours. Spread on your banana bread right before serving. Enjoy.

Last Chance for Vancouver's Farmer's Markets

Beyond getting to park your bike in the bike valet, there is no better way to eat or learn about what's local than visiting your nearby farmer's market. In the last five years, Vancouver's farmer's markets have become a lively and well supported institution where you can now buy local meat and seafood, cheese, bread, produce, crafts and more. Visiting the markets on a regular basis is also a good way to get to know your local producers. I've started to develop relationships with an apiary in Abbotsford and a farm in the Okanagan. This can give you a closer connection to your food and provide a real sense of trust in knowing where your food is coming from. That's not something you get when shopping at a big box grocer, or even a place like Whole Foods.

The summer Farmer's Markets are now winding down, but believe it or not, many are still open until the third week of October. There is also a winter long market (location: tbd) and a one day holiday market on December 11, 2010 at the Croation Cultural Centre. Check for locations and dates here.