Snacks Matter….Banana Bran Chocolate Chip

Snacks,  as I have mentioned in a previous post by the same name continue to be apart of our healthy eating plan.  I found this recipe 10 years ago in a newspaper (adjusted to include less oil and more fibre) is easy to make and a great way to use up those over ripe bananas.  Fibre packed, filling, moist and just sweet enough to satisfy the sweet toothed (not sure if that is even a word) members in your household, is the most requested muffin in our house.  You can leave out the nuts if you need to. You can substitue the cocoa and chocolate chips for  1 cup of  frozen blueberries for a whole different taste.  I usually double the recipe.

Best of all, it is a homemade muffin and you know exactly what went into it:)

 BANANA BRAN CHOCOLATE  CHIP  MUFFINS

1 egg (or substitute ¼ cup applesauce with 1/2 tsp baking powder mixed in)

¼ cup grapeseed or canola oil

1 cup unsweetened soy milk + 1 tbsp vinegar or 1 cup buttermilk

1 ½ tsp vanilla

1 cup mashed banana (2 1/2  ripe med. bananas)

¼  cup liquid honey

1 ½ cup whole wheat flour

½ cup oat flour or oat bran or whole spelt flour 

¾ cup natural wheat bran

1 tsp baking soda

1 tsp baking powder

¼ cup unsweetened cocoa powder (optional)

1/2  tsp salt

½ cup chopped nuts (walnuts or pecans)

1/2 cup dark mini or regular sized  dark (not milk) chocolate chips

 

1.   Whisk egg or applesauce with oil, milk, liquid honey and vanilla. Stir in banana.

2.    In a large bowl use a fork to mix flours, bran, cocoa, soda, baking powder, salt, nuts.

3.    Pour banana mix into dry mix  and  stir only until blended. Stir in chocolate chips.

4.    Bake 400 for 16 minutes or until done

 

• Great breakfast idea for kids that don’t like to eat breakfast. Add some sliced fruit or a fruit smoothie and give them a great start to their day. The big kids in the house will also appreciate this as a mid-morning or mid-afternoon snack.

 

Asparagus Soup…..mmm good!

I have been looking for a good Asparagus Soup for awhile now… found this one online, tried it and loved it.  Enjoy… the season for asparagus is short.

 

Creamy Asparagus Soup- Jamie Oliver

800 gms asparagus, woody ends removed

2 tbsp olive oil

2 medium white onions, peeled and chopped

2 celery stalks, trimmed and chopped

2 leeks, trimmed and chopped

8 cups low sodium vegetable or chicken broth

Salt and pepper to taste

1. Chop the tips off of your asparagus and put these to the side for later.  Roughly chop the asparagus stalks.
2. In a large deep soup pot heat olive oil on medium and add the onions, celery & leeks and sauté for about 10 minutes, until soft but not browned.  Add the chopped asparagus and stock and simmer for 20 minutes with the lid on.
3. Remove from the heat and blitz with a hand blender until smooth or put into blender in batches (be careful –it’s hot!)
4. Season the soup bit by bit with salt and pepper until just right. (This is important, just do a little at time (I used about 1 tsp in total of salt).
5. Put the soup back on medium high heat and add the asparagus tips and bring to boil, then simmer for a few more minutes until the tips are tender.

 

Delicious!  Best Asparagus soup and it’s dairy freeJ

Asparagus…springtime favorite

Asparagus…harvest time is now in the Okanagan and ohhh so delicious!  Our favorite recipe is to simply rinse then  snap off the tough bit which is usually not much when fresh and in season locally, then lay them side by side on a parchment lined cookie sheet, drizzle with a little olive oil, top with cracked pepper and roast for 5-7 min for thin stalks, 10-12 min for medium to thick stalks at 350 degrees. They should be tender crisp and can be served hot or used in a salad cold the next day.

We also like them steamed. Rinse and snap just as before. Place in a large saucepan with just a little water in the bottom, not to cover the asparagus.  Bring water to a boil, then turn off the stove and remove the pot from the heat. Do not open the lid, just let them steam for about 3-5 minutes. Drain, and serve with fresh squeezed lemon juice, cracked pepper and some minced garlic.

Or add them to a stir fry… this recipe uses lots of vegees which you can change up to add or remove your favorites. Asparagus takes center stage. Use lots while it is fresh and in season.

Enjoy and as always, it is great knowing exactly what went into the meal.

Asian Greens and Tofu Stir-Fry

 4 green onions, chopped

2 tsp olive oil

4 baby bok choy or 1 cup green cabbage chopped coarsely

2 carrots, chopped

1 red pepper, thinly sliced

1 cup broccoli florets

Large handful thin asparagus

¼ cup vegetable stock or water

2 tbsp low sodium soy sauce

½ tsp toasted sesame oil

1 clove garlic, minced

1 tbsp rice vinegar

1 tbsp sesame seeds toasted

toasted peanuts (optional)

 

1 recipe sesame baked tofu….see previous post

 

In a non-stick skillet or wok, heat oil over medium-high heat and cook the white parts the green onion for 30 seconds. Add the all the vegetables except the broccoli and asparagus. Stir fry for about 5 minutes. 

Mix together in separate bowl the stock, soy sauce, sesame oil, add to the wok and let cook for a few more minutes. Add the broccoli and asparagus and let steam until tender-crisp. Add garlic and ginger. Toss. Drizzle vegetables with rice vinegar, sprinkle  green onions and sesame seeds and add cooked tofu cubes. Serve hot over steamed brown rice.

 

Meal Plan Week Four

Spring has sprung and meal planning is a must. Here is another week of ideas and recipes for another favorite soup, Indian Red Lentil – Dal Shorva,  Almond Crusted Halibut (now in season), a homemade Caesar Salad Dressing and what you have all been waiting for ….Sesame Baked Tofu. Yum!

Meal Plan-Week Four

Sunday           Vegetable Stir Fry on Brown Rice with peanut sauce and Sesame Baked Tofu

Monday           Nicoise Salad, Almond Crusted Halibut

Tuesday          Lentil & Bean Stuffed Baked Sweet Potatoes, steamed asparagus

Wednesday     Indian Red Lentil- Dal Shorva, 1 thick slice alpine bread

Thursday        Leftover Lentil and Beans, toasted whole grain pita, sauteed swiss chard

 Friday             Black Bean Quesadillas and guacamole, spring salad with homemade dressing

 Saturday        Pesto kissed tomatoe pasta, Caesar salad with homemade dressing & crouton,  steamed broccoli

 

INDIAN LENTIL SOUP (DAL SHORVA)

2 ¼ cups red lentils or yellow split lentils or mung beans (red lentils cook fastest)

1 ½ tsp turmeric

¾ tsp cayenne pepper

1 ½ tsp ground cumin

 ¾ tsp curry powder or ½ tsp cardamon

4-5 bay or curry leaves

9 cups low sodium vegetable stock

1. Rinse lentils. Add lentils, stock and turmeric, cayenne, cumin, curry and leaves to soup pot and bring to a boil. 
2. Let simmer until the lentils are very soft (about 25-30 min)
3. If using bay leaves remove them now. Curry leaves can be left in the soup.
4. Mash soup slightly but not too smooth.
5. Saute together in a small non-stick pan 3 minced garlic cloves, 2 tsp mustard seeds, 1 ½ tsp dry mustard powder and 3 tbsp vegetable oil until garlic is softened.  Add to soup, stir will and serve hot with a wedge of lemon squeezed in.

ALMOND Crusted Halibut

 ½ cup almonds chopped

¼ cup  wheat germ

1 tsp dried tarragon

1 tsp grated lemon rind

Pinch salt and fresh ground pepper

1 tbsp olive oil

4 fillets (about 3-4 oz each of halibut (skin removed)

      1. Place almonds into a food processor and chop until resembles oatmeal. Remove to a shallow dish and add wheat germ, tarragon, lemon rind, salt and pepper and combine.  

      2. Pat fillets using paper towel, brush some oil over the fish. Dredge in nut  mixture to coat both sides.

      3, Place fillets on parchment paper lined baking sheet and bake in oven at 425 degrees for 10-20 minutes depending o thickness.

Sesame Baked Tofu

 1 block x-firm or firm organic tofu

1 tbsp sesame oil

2 tbsp low sodium soy sauce

¼ tsp cracker pepper

1 tbsp sesame seeds (raw)

 

Cut tofu into ½” cubes into  a small bowl  and add the remaining ingredients.  Stir and let sit for about 15 min, toss a couple of times more.  Spread on a parchment paper lined baking sheet and bake at 350 degrees for 15 minutes. (this works really well in a toaster oven)

Add to any Asian flavored vegetable stir-fry.

Caesar Dressing

¼ cup olive oil

1 clove garlic minced

¼ tsp salt

1/8 tsp pepper

1/8 tsp dry mustard powder

½ lemon, freshly squeezed

1 ½ tsp white wine vinegar

½ tsp honey

1 tsp Worcestershire sauce (optional)

Whisk all ingredients together.

Oh sweetie, there is no easy way to tell you..you have cancer

9 years ago today. A day I will never forget.  A day when a phone call turned into a nightmare. It is all very surreal now but remembering stirs up emotions, a racing heart , an aching heart, much like that day 9 years ago.  It was about 10 am, April 25, 2003 when the phone rang and the doctor on the other end asked if she was speaking to Mrs. Wiebe. “Yes, this is”. I don’t remember exactly what she said except “it’s cancer. You will need to have Rachel in Vancouver in 3 days…BC Cancer Center”. I probably said thankyou and hung up the phone.  Disbelief, fear, an overwhelming sense of helplessness and loneliness. I called my husband at work. He hung up quickly, no lingering, just a short “I’m on my way”.  A few more calls, parents, friends, and then a floodgate of tears, uncontrollable sobbing and waiting.  I don’t think it was long before Lawrence got home, but together we cried, held each other in silence both wondering how we were going to tell our beautiful 13 year old she had cancer.

I don’t think there is a right or a wrong way.  Nothing prepares you for news like this.  It was a strange day. So quiet, just the two of us waiting. Waiting for the girls to come home from school.  I think they knew something was wrong. “Why are you home from work already daddy?”…. we looked haggard, eyes puffy and red.

The rest of that day,  the weeks and even the months  following are still a blur. Life changed that day. Everything that seemed important wasn’t anymore.  Everyday  a gift yet really hard. Trips to Vancouver, sleepless  nights spent in the hospital and in a hotel were long,  so many  days  spent counting the drips from IV bags that delivered  chemotherapy into her precious body. There were many hours on my face weeping, praying,  bargaining with and even yelling at God.

Oh, how good and faithful our God is! Fast forward to today…each day is still a gift, not taken for granted. Each breath taken a reminder of His love.  Spring brings new life, filled with hope, promise and faith. Our little girl is all grown up, a survivor….  and moving out….. oh my heart aches and wonders what it will be like. “But joy comes with  the morning” , everyday.

Cancer..the “C” word… a 10-year old’s perspective

As a parent, unimaginable.  As a child….I’ll let you read the thoughts of our 10-year when her 13 year-old sister was given the “C” word news almost 9 years ago…..

Rhubarb Muffins..

The Rhurbarb is almost ready to pick and enjoy.  Strawberries and Rhubarb are meant to go together.  These really are the “best-ever” rhubarb and strawberry muffins I have ever had. With  a cup of green tea, yummy.  Enjoy.  Oh how I love spring!

BEST EVER RHUBARB/STRAWBERRY/PECAN MUFFINS

 2-cups whole wheat flour

1 ½ tsp baking powder

¼ cup oat bran

½ tsp baking soda

½ tsp salt

¾ cup chopped pecans

1 egg or substitute (1/4 applesauce + 1/2 tsp baking powder)

¼ cup grapeseed  oil

2 tsp orange zest

¾ cup orange juice

¼ cup liquid honey

¾ cups chopped rhubarb

¾ cups sliced strawberries (frozen or fresh)

1. In large  bowl combine flour, oat bran,  baking powder & soda, salt and  pecans.

2. In another bowl whisk egg, oil, orange zest,orange juice and honey.  Add to  flour mixture and stir until    moist and almost blended. Add rhubarb and  strawberries until just combined.

3. Put into muffin tins, fill to top.  Bake in preheated oven 25-30 minutes.

Early Season Farmer’s Market Finds…and homemade pizza

You might be wondering what there is to buy at the Farmers Market so early in the season, especially here in the Okanagan, with our cool, slow to arrive Springtime weather.  I was pleasantly surprised to find fresh greens…

Incredibly sweet carrots (dug from the ground- last fall crop) and cabbages (picked and stored from fall) ……

Farm Fresh Eggs and…

Homemade Whole Spelt Flour (grown locally and stone ground) Pizza Crust…

Homemade (meatless, cheeseless) Pizza

Whole spelt flour pizza crust

No salt added tomato paste

Pesto sauce (homemade is best)

Toppings..Optional

Thinly sliced red onion

Fresh baby spinach leaves

Sliced mushrooms

Sundried tomatoes (olive oil packed, rinsed well with hot water)

Artichokes (canned, not pickled), chopped

Fresh chopped basil

Spread thin layer of tomatoe paste over crust. Spread pesto (about 2 tbsp) over tomato paste. Layer all the toppings except basil. Bake at 350 degrees for 15-20 minutes.  Remove and top with chopped basil, fresh ground pepper.  Delicious!

Spring….Daffodils…Cancer…Prevention

At our office last week most all reception counters were cheery with beautiful yellow daffodils.  April is Canadian Cancer Society’s Daffodil Month.

“Every three minutes, another Canadian will hear the words “you have cancer” for the first time, and the Canadian Cancer Society wants them to know that they are not alone.

During Daffodil Month, and especially on Daffodil Day (April 27), the Canadian Cancer Society is asking Canadians to join the fight against cancer by making a donation to support its work throughout Canada and to proudly wear a daffodil pin as a symbol of support for people living with cancer.”

Read more: http://www.cancer.ca/British%20Columbia-Yukon/About%20us/Media%20centre/BC-Media%20releases/April%20is%20Daffodil%20Month.aspx?sc_lang=en#ixzz1r8CY3er3

The BC-Yukon Cancer Society website says that lifestyle changes really can make a difference.  ” By making healthy lifestyle choices, you can reduce your risk of getting cancer. In fact, about half of all cancers can be prevented through healthy living and policies that protect the health of Canadians.”

So what can you do? Click on the link below for more details, but with regard to nutrition there are 4 key lifestyle choices we can do something about.

1) Maintain a healthy body weight

2) Eat lots of fruits and veggees, lots of fibre, little fats and sugar

3) Engage in regular physical activity

4) Red meat and processed meat increase your risk of cancer.
Read more:http://www.cancer.ca/British%20Columbia-Yukon/Prevention.aspx?sc_lang=en

So will doing these things guarantee you won’t get cancer…. no.  But what is known is that by taking these steps we are putting our bodies and our minds in their best possible condition to fight not only cancer but other diseases as well.

Sounds simple enough, but we all know it is not. We are too busy,  the temptation to eat processed,  quick food bombards us daily. Fitting in regular exercise is a challenge. The problem is that if we stay steady on this path sooner or later we will have to stop. It might not be the “C” word but something else.

The daffodils will soon be blooming in the garden. Pause… slow down….choose to LIVE WELL.

THAI NOODLE SALAD

½ -3/4 box of whole wheat spagettini or spaghetti (300 gram box)

3 tbsp grapeseed oil

1/8 cup liquid honey

1 tbsp sesame oil

1 tbsp rice vinegar

1 tbsp lite soya sauce

1 ½ tsp grated ginger root

1/2-1 tsp crushed red pepper flakes

2 cups cabbage shredded (green & purple)

4 green onions chopped

2 carrots shredded

1 red pepper, chopped

Handful of snow or snap peas or thawed frozen peas(optional)

½ cup dry roasted peanuts or cashews

1. Cook noodles to desired tenderness (al la dente)
2. Whisk oil, honey, sesame oil, vinegar, soya sauce, ginger, red pepper flakes.
3. Drain  noodles, rinse in cool water to cool
4. In large bowl combine noodles, cabbage, onions, carrots, red peppers. Pour dressing over, toss and sprinkle with nuts.

LENTIL AND WILD RICE SALAD

Whisk together and set aside:

3 tbsp lemon juice

3 tbsp grapeseed oil or flax oil

1 tsp Dijonmustard

1-2 garlic cloves minced

½ – 1 tsp curry powder (to taste)

Pinch cayenne

1 tsp agave syrup or honey

Pinch salt

Mix together:

1- 19 oz can lentils (drained and rinsed)or preferably 1 cup cooked leftover lentils ( I usually cook 1 cup dry “French lentils”)

2 cups leftover brown rice or combination of brown and wild rice

½ cup chopped fresh parsley

½ cup chopped red  or walla walla sweet onion

½ cup dried cranberries or raisins or combination of

½ cup chopped celery

½ cup chopped red pepper

Add dressing. Mix well. Tastes best second day.

Kelowna’s Farmer’s Market Opening Day….

This Wednesday is opening day for the Kelowna Farmer’s Market!!!….. see the link below.

http://www.kelownafarmersandcraftersmarket.com/home/news/Default/12/04/2/OPENING-DAY-2012

I made a committment last year to shop local for my groceries as much as I possibly could from the start of the growing season right to the end.  It would have been easier many days to just stop in at the big grocery chain stores but I wanted to see how it would go.  I tried to stick with buying produce that was in season and forego the things that were shipped in. Surprisingly my family really didn’t notice that much, or at least they didn’t complain.  (I know, I do have a pretty amazing family! ) The fresh vegees and fruits were just so flavorful, so fresh, and so delicious we really didn’t miss much.

If you have never visited the market before, bring some cash, your own shopping bag and stroll.  Get to know the Farmers. Ask questions. Find out more about where your food comes from.  You’ll do the planet and your body good.:)

So what’s out when? I can’t wait to find out…… maybe I’ll see you there.