Happy happy Friday!!

Happy Friday Friends and Loyal Followers!  

  

Sorry for the delay, it has been a crazy few weeks.  In fact, so crazy I had to come up with a MORNING ENERGY SMOOTHIE, just to keep me going!  Plus its pinkish and purple in honour of OCTOBER being BREAST CANCER AWARENESS MONTH!

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  Very Berry Morning Smoothie Deliciousness

 What you will need:

  

 

 ½ c. frozen organic berries (blueberries, raspberries, etc)

1-2 c fresh berries

½ tsp dehydrated bee pollen (vitality, energy and health)

1-2 tsp freshly ground flax seeds

5-10 walnuts (almonds)

1 tsp organic coconut oil

2-3 oz liquid to blend (coconut milk, almond milk, water)

1 tbsp of whole fat yogurt (optional

Whey protein powder (optional-great for meal replacement)

 

Throw everything into your Vitamix or blender and add enough liquid, to enable contents to blend smoothly!  This yields one 1 smoothie or 2 small smoothies. Enjoy xo

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In honour of  BREAST CANCER AWARENESS MONTH, here are some great foods to help prevention and stay strong and healthy!

Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale contain many anti-cancer substances, such as isothiocyanates.

Tomatoes: Lycopene is a very strong anti-oxidant, which may prevent various types of cancer.  Aim for at least 3 servings/week.

Berries: Especially blueberries, which deliver a high concentration of antioxidants that help prevent cell damage that occurs naturally with age. Slowing age-related cell damage helps prevents cancer and other diseases.

Onion family: This includes- garlic, leeks, scallions and shallots, will deliver multiple compounds shown to have anti-cancer qualities.

Eating with Colour: Adding servings of red, yellow, orange, white or purple vegetables to the usual greens maximizes a person's chance of getting all the micronutrients that could potentially help fight off cancer.

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Happy Friday Everyone and I'll be back to Blog Soon! 

 Also any nutrition questions or consultation appointments are welcomed at foodie.bies.1980@gmail.com!  Would love to hear from you!  

 

 

Happy Canadian Thanksgiving!!

Gobble gobble! 

That's right, it is almost Canadian Thanksgiving!! 

 
I love to include a beautiful and nutritious soup to my Thanksgiving Menu and this year I'm PUMPKIN crazy!  I've developed an easy and delicious soup - for all of you to try.  If by chance you're unable to get your hands on a PUMPKIN, feel free to use butternut squash instead!

Spiced PUMPKIN Soup

What you'll need:

 

1 small pumpkin (peeled, seeded and cut into 1”cubes) ½ chili pepper (chopped) 3 carrots (organic, chopped) 2 small onions (chopped) 1 tsp- cayenne (opt.), cumin, fenugreek seeds & turmeric 2 tbsp extra virgin olive oil 5-6 c. chicken/vegetable stock 100 ml evap. milk or fresh cream

 

 

Directions:

 

Sweat onions and carrots for 6 mins in EVOO.  Add cubes PUMPKIN and sauté for 15 minutes.  Add spices, cover w/ stock, roughly 1” over ingredients and bring to a boil.  Cover partially, reduce heat and simmer for 45 minutes.  Puree with immersion blender (or food processor).

Finish your lovely PUMPKIN soup with PUMPKIN seed oil and roasted seeds OR yogurt and green onions. 

 

Bon Appetite xoxo

 

 

Health Properties of Pumpkin:

 

Fiber: 1/2 cup serving of pumpkin contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss.

Vitamin C: boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels.

Vitamin E: promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer's disease and certain cancers.

Have a safe and happy holiday!

 

Quick TIP for fall!

Happy Thursday Everyone!!!

I'd like to share with you a quick tip!  I love fresh herbs, from the garden or the farmers market...what I dislike is when you buy a bunch and it goes to waste!  Why not use those extra ice trays (we all have them) and chop up your herbs and put them in tray, cover them with olive oil and freeze!  Label with a permanent marker and VOILA!  Herbs in any season, ready to cook with!!

Blog again soon!  Bye for now! xoxo

GET YOUR SOUP ON!!!!

One of my favorite past times, especially in the autumn is to experiment and make wonderful and fragrant and delicious and yummy SOUPS!!! 

I started a bit early this summer and began testing a few new ones that I thought would would work!  Thank goodness I was right he he!  

Spiced Carrot and Corn Soup

What you'll need:

3 cups- chopped carrots (food processor works well)

2 med. onions- chopped

2 cobs of corn (raw)- cut off cob

3 cloves garlic- chopped

2 tsp. ginger- grated

1/2 tsp. of each: coriander seeds, turmeric, anise seeds- crushed

1 1/4 (1125 ml)- organic chicken/vegetable stock (homemade is great!)

1/4 habanero pepper (or jalapeno=less spice)

2 tbsp- extra virgin olive oil (EVOO)

salt and pepper to season

~ Large pot, wooden spoon ~

Directions:

Saute onions in EVOO until soft and translucent.  Add ginger, garlic and spice mixture, let cook for 2 mins to release the oils and fragrance.  Add carrots and corn.  Add enough stock (1125 ml) to cover vegetable by 1 inch.  Bring to a full boil and then lower temp to simmer for 20-25 minutes.  Puree in blender, food processor or with immersion blender.  I like to serve mine with a dollop of Greek yogurt, fresh dill/spring onions or some grated carrots!  Try a new spin with edible flowers, beet chips or some chopped chili peppers if you want to spice up your life!

Bon Appetite xox

 

***Not only is this soup yummers, its also quite nutritionally sound;  

Corn: Promotes antioxidant protection and lung health, increases energy production and is a source of vitamin C (free radical scavenging and immune health) and manganese and phosphorus (bone-builders).

Carrots: Also promote lung health and heart health too!  Great source of vitamins K (bone-building), vitamin B1 (energy), molybdenum (detoxifying) and fiber to help keep you full!

Onions/Garlic: Great for lowering cholesterol, preventing heart disease and great for digestive health!!!

*All these benefits from a little bowl of homemade soup!  How easy and rewarding is that!*

Until we meet again, GET YOUR SOUP ON!!!!

xoxo
The Healthy Bies

School is Out!

Hello everyone!  I hope this post finds you well and that everyone has been having an enjoyable summer!  

What's new with me?  Well, school is finished and just waiting on the last few grades to come in...I am now a Holistic Nutritionist and CNP, yay me!  New adventures in store and back to blogging.  I've realized discipline is where I'm lacking, so I'd like to commit to at least 2 days a week for an hour to blog.  New recipes, nutritional guidance and great links to other sources of wonderful information.  

I've been back into the kitchen and I am excited to post some new recipes that are nutritious and delicious for your tummy and wellness.

I will return this weekend with a great new soup recipe, that not only is simple but high in beta carotene (great for eyes) and vitamin C!  

BiesTip:

Fall is in the air (yipee), so for those fellow Ontarians you may want to grab and can (pickle, preserves, soups) the following before they are gone until next summer;

Currants, Gooseberries, Radicchio and Apricots are only available for 2 Weeks!

Blueberries, Peaches, Raspberries, Grapes, Snow Peas and Watermelons are around for another 1.5 months so gobble them up!!!

Blog again soon xoxox

Ps.  Happy Longggggg Weekend! 

 

Happy Monday Everyone!!!  Sorry for the delays in between posts, life will calm down soon!!!  Will try to post something nutritious and delicious this weekend!!!!  Have a great week!!!

xoxo
The Healthy Bies

Hello everyone!  Is it too late in the year for me to wish everyone "Happy New Year"?!

As of late, many people have been asking me about buying organically and what the fuss is about.  So I thought I would address this as best I can...

First off I must reintroduce the definition of organics, most people assume that when farmers avoid using herbicides, pesticides, the "cides", that that means organic yet the truth is, everything that has healthy, nutrient rich, untainted soil and no use of any pesticides is organic.  In reality everything begins organic and people choosing to use chemicals are the factors causing it to no longer be naturally grown, sustainable and nutrient dense.  People should start calling organics, "the non-pesticides" ha ha...maybe the prices would drop?

In school many of our teachers refer to "The Dirty Dozen", which are the fruits and vegetables we should make the most effort and attempt to buy organic.  Loose rule of thumb is produce that has soft permeable skin and/or we do not peel in order to use or eat, is generally going to absorb more of the harmful chemicals.  

The Dirty Dozen

 

1. Apples

2. Celery

3. Strawberries

4. Peaches

5. Spinach

6. Nectarines (imported)

7. Grapes (imported)

8. Bell peppers

9. Potatoes

10. Blueberries

11. Lettuce

12. Kale/Collard Greens 

My next favorite thing in regards to shopping organic, is to go to my local farmers markets!  In my opinion, there is nothing better than getting to know my farmers within the city limits and support the hard-working families.  My theory is, even if their farm isn't registered organic, most farmers choose natural farming over pesticide use.  Farmers are men, women and families of their land and kitchen, the last thing they want to do, is the endless paper work that comes with being recognized as "an organic working farm".  

One of many markets in Toronto

When you begin supporting local farmers and spreading the word, I must tell you a certain type of pride comes with it. Not only are you reducing your carbon footprint but you're eating better, which means you'll FEEL BETTER! I love buying and supporting local businesses, plus one day I'll have my own local business in hopes that people support me!

Until next time happy shopping and get to know your local farmers!!!

xo

Local markets for those who live in Toronto

Dufferin Grove Organic Farmers Market

Evergreen Brick Works 

East York Farmers Market

Nathan Phillips Square

St. Lawrence Market

Trinity Bellwoods Park Market

Withrow Park Markets