Go out and meet some local farmers this week - Toronto market listings!

Eat local. Support local. Buy local.

Years ago my father sent me an email higlighting the importance of buying locally made (or made in Canada) products & ingredients as much as possible.  The main reasons of course being - keep our economy alive, support local workers in order for them to keep their jobs, maintaining & creating jobs (super important) and it feels (and tastes so) good!  

Eat with ALL of the colour!!

Since then I've passionately maintained that motto especially in my own community (west end Toronto): markets, stores, restaurants, salons and shops!  There's nothing better than getting to know people and their stories - where they came from, where their business ideas came from, passions, dreams - the whole lot!  Myself as an entrepreneur and business owner - I definitely appreciate my city and community supporting me and my efforts.   I could go on about this for days...anyway this leads me to one of my MOST favourite things to do: shop for FOOD at markets.  

Trust me take an hour, get on your bicycle and ride to YOUR nearest farmers market!

Swoon.

 Here's some of Toronto's best East to West courtesy of Toronto.com (If you don't find one near you on this list - hit link for entire listing!)

East Toronto.

East Lynn Park
June5  – October 16
Days: Thursdays
Time: 3 p.m. – 7 p.m.
Location: East Lynn Park
Neighbourhood: Woodbine
 

Evergreen Brick Works
Year round
Days: Saturdays; Sundays June 21–November 1
Time: Saturdays: 9 a.m. – 1 p.m., 8 a.m. – 1 p.m. starting May 3; Sundays: 10 a.m. – 3 p.m.
Location: Evergreen Brick Works
Neighbourhood: Rosedale

 
East York
May 12 – October
Days: Tuesdays
Time: 8 a.m. – 2 p.m.
Location: East York Civic Centre
Neighbourhood: East York
 
Leslieville
May 17 – November 1
Days: Sunday
Time: 9 a.m. – 2 p.m.
Location: Jonathan Ashbridge Park
Neighbourhood: Leslieville
 
Fairmount Park
June 3 – October 21
Days: Wednesday
Time: 3 p.m. – 7 p.m.
Location: Fairmount Park
Neighbourhood: Upper Beaches
 
Withrow Park
May 23 – October
Days: Saturday
Times: 9 a.m. – 1 p.m.
Location: Withrow Park
Neighbourhood: The Danforth

 

West Toronto.

The Junction Farmers Market
May 23 – October
Days: Saturday
Times: 9 a.m. – 1 p.m.
Location: Junction Train Platform
Neighbourhood: The Junction
 
Trinity Bellwoods Farmers Market
(You can find me here!)
May 5 – October 27
Days: Tuesday
Times: 2 p.m. – 6 p.m.
Location: Trinity Bellwoods Park
Neighbourhood: West Queen West
 
The Stop’s Farmers Market
Year round
Days: Saturday
Times: 8 a.m. – 12:30 p.m., 8 a.m. – 1 p.m. in the summer
Location: Wychwood Barns
Neighbourhood: St. Clair West
 
My Market Liberty Village
June 1 – November 27
Days: Sunday
Time: 10 a.m. – 2 p.m.
Location: Green P on Hanna Ave.
Neighbourhood: Liberty Village
 
Dufferin Grove Farmers Market
Year round
Days: Thursdays
Time: 3 p.m. – 7 p.m.
Location: Dufferin Grove Park Rink House
Neighbourhood: Dufferin Grove
 
Montgomery’s Inn Farmers Market
Year round
Days: Wednesday
Time: 2 p.m. – 6 p.m.
Location: Montgomery’s Inn parking lot
Neighbourhood: Etobicoke
 
Sherway Farmers Market
May 8 – October
Days: Friday
Time: 8 a.m. – 2 p.m.
Location: Sherway Gardens parking lot
Neighbourhood: Etobicoke
 
Sorauren Farmers Market
Year round
Days: Monday
Time: 3 p.m. – 7 p.m.
Location: Sorauren Park
Neighbourhood: Roncesvalles

Then when you're back & snacky & hot... make my Very Berry Watermelon Smoothie - super hydrating and cooling for the perfect summer breakfast or snack!

 ___________________________________________________________________

 Very Berry Watermelon Smoothie

(gf, vegetarian)

What you need: 

1/2 small watermelon 

1 cup mixed berries (strawberry, rasp/blue & black)

3/4 coconut water (water works too)
1/4 cucumber

1 tsp raw ginger

2-4 mint leaves

3 tsp fresh parsley

1 cup fresh greens (spinach, kale, chard)*

1 tsp bee pollen

1 tbsp hemp hearts

1/2 lemon (I keep skin on)

1 tsp maple syrup (optional)

What to do:

Blend blend blend.  Add extra liquid if needed.  Finish with extra berries or hemp hearts!  **Can be made without greens to keep pink BUT better for digestion to include!  Nom nom nom.  Enjoy. xox

BONUS IDEA:
Here's a super simple salad that I made for Josh and I yesterday après market - using hormone-free chicken & some of our own Urban Rooftop Garden that we're fortunate to have!  **Salad is dressed with OLIVE THAT! extra virgin olive oil & fresh lemon juice!

Arugula, cucumber, tomatoes, blueberries & dandelion!  Easy peasy and oh so pretty!!!

 Enjoy darlings & happy wknd!  LMK if you visit a neighborhood market this weekend!

xox

rbn.

 

Two fresh new recipes & a super great country media trip!

Happy Monday World!  Today's post is all about one of my favourite vegetables in the world! Its great for you, super versatile and is currently in season...
 
Can you guess...


Is related to onions & garlic (Lily family)..
Aside from North America - China, Peru & Mexico are some of the top suppliers...
Present day is still harvested by hand...

Anyone?  Anyone?

Last hint:  It makes your pee smell (roughly 20-40% of population cannot smell it)...

Asparagus people! 

A couple weeks ago I was invited by our friends (Toronto) Foodies on Foot to join the #Asparabus tour.  This included a media bus which brought us to Norfolk County to enjoy a day of asparagus farms, lavender farms & a lunch prepared by future chefs that was oh so good!  As if this wasn't enough we were sent home with 11lbs of fresh Ontario asparagus to create some tasty culinary inventions!  I decided to do something raw & something cooked to highlight the ingredient without losing its delicate flavour!  Super simple & nutritious for you to recreate at home!

Here's a recap of our day & my new recipes! Mmmmm.

 Mission: 

 Learn all about #asparagus.

Where: 

Welsh Brothers Farm, Simcoe ON

Where the magic happens: trimming, bunching and packaging.

The star of the day: ASPARAGUS

Shared selfie with Asparagus!

Asparagus grow in individual little rows.  Can be harvested every 2-4 days and will harvest for up to 15 years!

The bluest of skies!

 

Ready to take home or ship to stores!  We went home with a box each!  Eleven pounds of goodness!

Next up:  

Bonnieheath Lavender & Winery

Where: 

Norfolk, ON

 Mission: 

Eat & Network with all the Lovely People

Oh so pretty - last years lavender (doesn't harvest until late summer)

Lunch is served: Mixed local pork bbq, variety of asparagus dishes & rhubarb desserts!

Mmmm so much beautiful & local food!

My plate:  YES I eat a lot!

All natural lavender shop: I bought bug repellent, soaps & body lotion!

Obviously I had to bring some lavender & cider home for Josh & I!

The smell! Oh so delicate and fragrant!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

And now for some new & delicious (modest right) recipes!!

Spring Goddess Salad
(Gf, Vegan)
Yeilds 2 mains or 4 sides.

What you need:

1 cup chickpeas, (cooked)

1 cup fresh peas,

1 small handful fresh mint

1/2 English cucumber, julienned

1 bunch of asparagus (steamed gently and trimmed)

1 handful of basil

1 lemon, juiced

1 fennel, julienned

3 tbsp of olive oil

 sea salt and pepper

What to do:

Gently steam asparagus.  Mix all ingredients minus the asparagus.  Taste and season accordingly.  Arrange asparagus on plate and then place the mixed salad atop.  Finish with fresh mint and lemon wedges.  Perfect accompaniment to shrimp, chicken or great with goat cheese!

 

Asparagus & Jalapenos Cornbread Muffins

(GF, Vegetarian)

What you need:

3 tbsp coconut oil

1/3 cup apple sauce or reduced/cooked peaches

1 large egg 
1/4 cup of pure maple syrup

1 cup coconut milk 

1 cup cornmeal 

1 cup gf flour (Bobs Red Mill) 

1/2 tsp baking soda 

Sea salt & pepper

1 red chili/ jalapenos, diced

1 bunch of asparagus, chopped BUT save tops for garnish.

What to do:

Preheat oven to 350 and coat muffin tin with coconut oil.  Mix all wet ingredients together with peppers and asparagus.  Mix dry ingredients together thoroughly & slowly incorporate into wet batter.  Pour into muffin tins approx. 1/4 full.  Finish with aspara-tops. Bake for 15/20 minutes until golden.  Good for up to 4 days fresh OR freeze for a couple weeks.  Great with a fried egg, with preserves or what we did at home is use for shhhhmancy #sloppy Joe's using Walter All-Natural Caesar Mix as our sauce!

Shhhhmancy Sloppy Joe's with Walter All-Natural Craft Caesar BBQ sauce!

Pretty little things ready for the oven!

Yummers.

Updated cornbread without all the bad stuff!!  Feel good about feeding your family these!

As always, send us a tweet when you replicate any of these!  Yay.

Until next post lovelies,

rbn

xoxox

THE TROUBLEMAKERS!

Anna & moi!

The one and only Steven Hellman!

RachelBies Nutrition Update: CLASSES, EVENTS & MORE!

Happy Spring Darlings! 

Fresh flowers on the patio!

(Unless you still have snow & for that I'm sorry!)

We have had a very busy few months at RachelBies Nutrition and wanted to update the locals (and not so locals - Thanks US & Europe!) what we have planned.

Spring 2015: 

A day in the life of a Private Chef!

RBN Food is expanding our markets & offerings: Private chef (food prep & classes) & Customized Food Delivery are still our top sellers BUT also getting ready to increase RBN Power Bites & Soup Line.  Also offering a #brownbag lunch option too!

 

May: Baking Classes featuring yours truly & Rachael Hunt of GFTO.  at Le Dolci (One of the best Venues for Treats & Classes) beginning May 16th (three part series)!

Summer 2015:

NEW SERIES: Chef meets Culinary Nutritionist: Highlighting our favourite chefs and restaurants all over Toronto.  We'll either be cooking alongside them OR doing a friendly culinary battle.  

**Menu & Nutrition consulting for Restaurants available too.

Battle Material?  Hmmmm

***SNEAK PEAK: We're also Launching a JUICE BAR Collaboration with our dear friends at Fonda Lola! Details coming soon.  Look to our Twitter accounts!

Upcoming Blogs & Recipe Developments Include: Olive That, Green Living, HOW TO: Series - Continues, Cheese Fest & OysterFest Montreal Event coverages too!

For more info or contact email me: RachelBies Nutrition OR head on over to our new RBN Website !

Lots of love
rbn xox


Ooooh yeah and we went to CUBA for a quick getaway & dreaming of beach life still...

Le sigh.

Alokozay Tea - Recipe Development: Strawberry Tea & Fresh Basil Scones!

As you know WE love recipe development & we're pretty sweet on tea too - so what better than working with Alokozay Tea Canada to create a fresh & spring like recipe for all you lovely people!

Oh yes another love of mine - online shopping.  You should also know that not only is Alokozay available at Metro (International Food Section), Food Basics, Adonis and Bulk Barn across Canada BUT is also available online.  I chose online because I love the convenience & don't always have time to shop.  It was no-stress and came within two days of me ordering - I suggest you try it http://www.shopalokozay.com/! They have a great variety of green, black and flavoured teas - all natural & #nutritionist approved.

SO after all this shopping - What did I come up with?  

A lovely scone recipe that takes "High Tea" to another level.  Simple to make and we tried to skim some off the excess ingredients to keep it whole & delicious.. 

Alokozay Strawberry Tea & Fresh Basil Scones

 (Yields: 1 large scone OR 8 mini scones)

Sift. Sift. Sift.

AP, Almond & Rice Flours ready to ROCK!

Alokozay Strawberry Tea - Looking good!

Ready to bake - 400/12 minutes

What you'll need:

1 c gluten-free flour (Bob's Red Mill)

1/4 plus 1 tsp white rice flour (brown is too dense)

1/4 c almond flour

2 tsp baking powder (aluminum free)

1/2 tsp Himalayan sea salt

60 ml cream or coconut cream

125 ml almond/cow/coconut milk

1.5 bags of Alokozay Strawberry Tea

1 handful fresh basil, chiffonade  

2 cracks of fresh black pepper

Butter - to brush top.

What to do:

Preheat oven to 400 degrees.  Sift all flours & dry ingredients into a large mixing bowl.  Make a little well in the middle for wet ingredients.  Add wet ingredients slowly and incorporate enough - try not to over mix.  Lightly dust counter with AP flour.  Roll out batter into a giant scone (my favourite) or roll out and cut into 8 personal scones.  Brush with butter.  Bake 12-15 minutes or until golden brown.  Serve with butter, yogurt, fresh berries or preserves.  Not too sweet - not too savoury!

I wish YOU were here!  You'll have to test them out yourselves! 

Proper tea time with finished product - Thanks Natalie for being my "taster"!

As a bonus Alokozay has been generous enough to offer RBN & Thehealthybies  readers $1.00 off your next purchase!!

To redeem yours Click HERE!!

Thanks to Alokozay & Aimee from Branding & Buzzing!

Make sure to tag & Tweet ME with your scone pictures!

rbn xo

Lemon Ginger & Turmeric Tea .....PLUS a Giveaway!!!

It's a beautiful ( but cold) day here in Toronto and I woke up needing an extra little boost of nutrition to jump start my morning..

Decided to glam up my usual hot lemon water (you all should be drinking this!) ...turmeric is a staple spice that holds many health properties & turns everything that golden yellow - which is a pretty start the the day.

Super easy & takes 5 minutes.

Lemon, Ginger & Turmeric Tea

(serves 2) 

This just oozes happiness...

What you'll need:

1 lemon*

1 inch of fresh ginger*

1 tsp of turmeric (ground)*

1 tsp raw honey*

2 cups of hot water

What to do:

Boil water.  Squeeze 1/2 lemon into each mug. Add 2-3 slices of ginger. Pour hot water until 3/4 full.  Stir in turmeric and honey.  Finish with ice cubes or room temp water.  Stir again and drink 30-45 minutes before your coffee-tea & breakfast.

 

Why should you drink this?

• Puts your body in an alkaline state - which is ideal & prevents infection and disease.
• Raw honey & turmeric - anti-inflammatory, anti-bacterial & high in anti-oxidants!
• Helps digestion
• A natural liver flush (which we all need!)
• Immune system boost
• Happy & healthy skin!
• Freshens breath
• Energy boost
• Is delicious and a great habit to add to your morning routine, all these benefits for 5 minutes of work!  Oh so worth it!

 

_________________________________________________________________________________

 GIVEAWAY!

Win 2 tickets to THE GREEN LIVING SHOW this wknd in Toronto!

3 Ways to enter & win!

1. Comment on one of our recent posts!

2. Follow me & tweet to @rachelbies why you want to go this year!

3. Follow me & instagram thehealthybies  who you want to see this year!

ENTER NOW

*Contest end Thursday March 26th, 6pm*

Happy Monday Everyone!  Don't forget to enter

xox

rbn

 

HOW-TO: 10 Breakfasts under 10 Minutes !!!!

No more excuses guys.

No need to skip breakfast anymore.
Breakfast can be your favourite meal again!

I love breakfast & brunch just as much as the next guy - but hey WE don't always have the time for a beautiful & drawn out meal first thing in the morning.  The last few weeks I've been coming up with easy 10 minute breakfasts; easy, healthy & colourful and DELICIOUS! 

The Newest TOP TEN - 10 MINUTES Breakfasts!

These are all super affordable too - and saves those leftovers going into the bin.  For more ideas or dietary specific meals email me (link at bottom). 

French Scrambled Egg & Kale Slaw Bfast Tacos (GF)

Scrambled egg, Avocado, Fresh Spinach & Cucumber Tacos (GF)

Baked (leftover) Stone Fruit with Coconut Yogurt (Vegan/GF)

Sauteed Greens & Fried Egg (Hot Sauce mmm)

Organic Brown Rice (Leftover) Fried Rice Bowl with Scrambled Egg & Zucchini (GF)

Sauteed Green & Enoki Mushrooms with Soft Boiled Eggs (Can you tell I'm obsessed with Boiled)

GF 1/2 Bagel (Aidans) w/ French Scramble & Smashed Avocado & Chilis

Spanish Faux Paella (Leftover & Quinoa) With Soft Eggs

Steak & Eggs (Leftover Steak - Great Saturday Brunch for your sweetie!)

Aidans GF 1/2 Bagel with Spinach & Soft B Egg (leftover steak and chimichurri)

 TIPS for a super successful morning & breakfast:

• Drink lemon water morning first thing - wakes body up, puts our bodies at an alkaline state - More tips on blog (selfpromo).
• Use your leftovers - most things taste great reheated & with an egg OR throw into a gf corn taco! Weirdest thing - We've put Bolognese sauce and rice into one!
• Vegan - Use all veg and beans!  Still delicious - savoury bowls are easy and affordable.  Vegetarian- take the meat out!

• Dress it up - I love using tons of fresh herbs & spices in my creations.  Hot sauce and cayenne is also a great addition - heart health & metabolism booster!  Kick it up!
•  
•  
•  
•  

For more detailed recipes - food delivery - 15 consult EMAIL me rachelbiesnutrition@gmail.com!

 

xoxo

Ps. Its cold again here - Hope my readers all over are enjoying the beginnings of spring! 

 

 

HOW TO: Stock your pantry! (Part one: Spices & Grains)

Starting this month RBN- RachelBies Nutrition will be starting a "How-To" series.  This series will cover exercise, food, recipes, lifestyle & more.  

 In the  "HOW- TO" queue:

1. Make showstopping dishes - think glossy roast chicken, what to cook for in-laws for the first time, increase nutrition in your favourite dishes & more!
2. Shop your grocery store with confidence (avoid the packaged items).
3. Make natural cleaning products and skincare - also check last weeks blog.
4. Easy moves to get your fitness levels to where you want and need them to be.

PLUS I will be taking questions via Twitter - so if there's something you want to learn how-to do or know about then tweet away! 

One of my most popular add-ons is my #pantryraid that I provide for my clients.  Clearing out the junk and restocking with great items that make daily cooking/prep oh so easy!

I'm 100% gluten free but will add some high quality grain products for those of you who are not...

Spices:

Organic is the best way to go, if your budget permits it.

My top 10 spices to build your collection:

Turmeric - Add to smoothies, juices, soups, stews, curries, eggs and more.  Natural anti-inflammatory & studies have shown Cancer preventative. 

Cayenne - If you can handle some heat - use this in everything.  Add some fire to smoothies, chocolate truffles, chilis and stir-fry's.  Great to boost heart and metabolism.

Cumin - A must in Mexican & Spanish cooking - use in tacos (ha ha pretty much 50% of my meals throughout the week), chili, vegetable dishes and great on chicken/pork with cacao as a dry rub.  

Curry (collective of spices incl. Turmeric) - Also great in curries (obvi) and soups.  Use in rice and quinoa dishes too.  Throw together a great curry potato salad with coconut yogurt, curry, green onions and apples!  So many health properties including anti-oxidant and anti-inflammatory.
Ground Ginger - Keep on hand for all your baking & cooking needs.  
Cinnamon - A spice powerhouse: great for smoothies, baking, baked fruit and crisps.  Great for heart health, blood sugar regulation & better brain function.
Parsley - One of my favourite herbs (especially fresh) but always keep on hand incase - add to eggs, soups, stews for a gentle seasoning and flavour.  Super high in Vitamin K & C - grab fresh and dry yourself or freeze in olive oil for all season long availability.
Mustard seeds - Use whole or ground them out in a mortal and pestle.  Add to dry rubs, dressings, soups & stews.  
Basil - Another great herb - always best fresh if able.  Add to scratch tomato sauces, soups, eggs (mmm) and dressings/marinades.
Smoked paprika - My most favourite spice.  I honestly use in everything; tacos, eggs, soups, stews, chilis, rubs, dressings & marinades!  If you like the spicy side of things - I suggest the hot!
**BONUS: Black peppercorns & Sea Salt - A must for all home cooks & chefs.  Pepper and a proper sea salt will enhance the beautiful and natural flavours of all the beautiful dishes you create.  Sautéed vegetables don't need much more than a touch of olive oil and sea salt.  Some organic & sustainable proteins taste best with a dash of S & P and a side of fresh herbs. 

 Grains:

 These will be GF because they're easier to digest & higher in nutrients.

 

Organic brown rice - BAN white rice from your home and swap for wild & brown.  Feeling crazy search for black & purple rice from your favourite gourmet shop.  Soups, stews, protein bowls and a great side.  

Quinoa - Great source of protein & carbohydrates.  Eat with poached eggs for a high energy breakfast.  Use as you would rice.  

Puffed Quinoa - Great for crusting proteins.  With almond milk and hemp hearts for breakfast/snack. 

Cornmeal - Use to make creamy polenta or as a crusting agent for proteins or baked vegetables. 

Millet - Use as you would rice in dishes!

Gluten free Oats - Use as a binder in cooking, oatmeal, baking, soaked oats, pancakes and crust.

Did I miss anything?  Send me tweets of your well stocked pantry! *LMK what you would like to see in this serie!

PS.  Check out some of my new articles on one of our favourite new websites ->> Wellness Girl 

rbn 

xox