Health Food

Plant Based Comfort Food

March 10, 2015

Author/Chef: Amber French

Comfort food is what most people assume plant based peeps (such as myself) miss, living in this crazy world of no-face food.

You would think eliminating cheese and meat would take things like meatloaf, chicken noodle soup and mac ‘n’ cheese off the table. In fact it is the exact opposite. The years I spent being a good little fitness enthusiast/instructor I diligently ate my clean chicken breast, steamed broccoli and brown rice.

I still struggled with my weight and fatigue. I lived in a constant state of deprivation. I by-passed the mac n cheese and the ribs and the gravies….. and a lot of other yummy goodness that we were raised on, in the name of eating healthy.

When I made the change to plant based, I was amazed that those comfort foods came back easily (and healthfully) in to my repertoire. Easy substitutions like using cauliflower and almond milk to make super velvety “white sauce” and mushrooms to make easy killer gravies and learning how to make ANY kind of sauce you can imagine through plant based sources (yes even nacho cheese). I could also have meatloaf (lentil style) and Chicken Strips for the kids (panko encrusted tofu!). I immediately started to love food again, I was excited to experiment and have continued to include the wild and crazy vegan dishes alongside my tried and true (healthy) comfort food.

I quickly discovered that whole foods used to create delicious meals couldn’t go wrong in my weight loss journey. It is now only when I stray towards “convenience” foods, which oddly enough take the same amount of prep and usually longer cooking times, that I start to struggle with my clothes fitting and the lethargy returning.

Don’t let the cold temps and winter blues knock you off your game. By all means curl up with creamy soups, gather the fam for potatoes and gravy and stews. Because how you prepare your food and the whole “real” ingredient you use are the only thing stopping you from enjoying your favorites, or relishing in the nostalgia of a big old bowl of macaroni and cheese.

Please enjoy my weeknight (read: SUPER EASY) Un-Chicken Noodle Soup recipe. For fabulous vegan comfort foods drop me a line, I would love to take a crack at healthifying your favorite comfort Food. Put the nutrients back into your favorite foods by loading up on the veg and cutting back on the prepackaged.

Weeknight Un-Chicken Noodle Soup – 6 Servings
Ingredients
½ large yellow onion
2 stalks celery diced
½ Tbsp. thyme
2 cloves garlic diced
6 cups Veggie Broth (divided)
2 large carrots peeled and diced
3 medium potatoes
1 cup uncooked brown rice elbow pasta (or whole wheat if gluten isn’t an issue)
Can of chickpeas OR veggie “chicken” tenders (president’s choice is my favorite)

Line your soup pit with a thin layer of veg broth and add onions, celery, Thyme and Garlic. Simmer until onions have gone translucent and celery is soft. Add remaining veg broth (minus ¼ cup) and carrots, continue to simmer. Add potatoes to a small pot with salted water to bring to a boil and let simmer until potatoes are soft. Elbow macaroni can be cooked in another pot as per package instructions. Keeping the potatoes and macaroni keeps your both clearer and allows for additional seasoning. Here is where you get to choose; you can sauté the chickpeas in the remaining ¼ of veg broth or you can dice the veggie chicken and sauté that in the veg broth. Once the chickpeas or “chicken are warmed through, add them and your drained potatoes and macaroni to your soup pot.

Stir to combine and simmer for 5 mins.

Serve piping hot and with your favorite crusty bread.

ENJOY!

Beating the BBQ Bulge

March 10, 2015

Author: Amber French

WINTER, no wait don’t leave!

Winter is almost over, I swear it’s true. With the winter we have had in the Greater Toronto Area (and many other North American cities) we are going to hit spring hard. My favourite thing about spring and summer is the return of the BBQ, as both a noun and a verb. I love cooking on the grill – yes the veggie girl can BBQ!

I love grilling veggie burger and veg dogs obviously, but I also love grilling corn (in the husk of course) cooking pizza’s on the grill and chopping up all the veggies in the fridge seasoning with salt and pepper and throwing them in my BBQ basket.

This summer all of us Canadian’s are going to spend every possible minute outside. This will mean LOTS of BBQ’s and LOTS of food. I love having BBQ”s because all ages can attend. Kids, parent and GP’s can all hang out and people can come and go as their schedule permits. I love the potluck atmosphere that accompanies a great BBQ and especially the frosty beverages that are a must. All necessary components of a great summer get-together, but they can gang up on our healthy game plan over a few warm months.

I spent many years obsessing about 1) what I was going to wear to each event (especially if there was a pool involved) and 2) psyching up and convincing myself not to eating everything in front of me. These both usually led to a feeling of failure and overindulging EVERY TIME!

We insist on perfection from ourselves when we are at a social function. We are determined to eat well, be witty and have extremely well behaved children. The story in our head is if that expectation of perfection is not reached will be rejected. This occupies our though so much of the time that we forget how to relax and enjoy the situation as it actually IS.

Enjoy yourself, enjoy your kids and company, stay active and eat what truly makes you happy.

Fortunately we are naturally more active during the warmer months However, remember you can’t exercise away a bad eating habits.

Here are a couple of my favourite BBQ bulge beating tips.
•   Breathe and eat whole foods
•   Make a flexible plan
•   You don’t have to eat it all
•   Don’t limit or berate yourself
•   Skip the fillers – buns, chips, pop etc.

Limiting yourself and convincing yourself that you need to “behave” yourself at the next party before you even get there is setting yourself up for failure. You will indulge-feel bad-indulge again-feel even worse-give in and eat everything in sight.

If you breathe before you chose your food, it will keep you present. Breathe before you eat and again before you fill your plate a second time. This will reduce grazing and give your brain a chance to have a say on that second helping.

Keep things flexible and know that you will have several bbq opportunities.

Eat the foods you recognize, corn on the cob, grilled veggies, lean proteins, guacamole, veggies and hummus. This goes for your drinks, skip the processed pops and juices. Mix your drinks with fresh juices, water or ice.

Most importantly don’t waste a beautiful opportunity to hang with those you love in the warm weather our bodies crave, worrying about your limits and what others may think. Have fun and Enjoy…

Promoting Your New Healthy Lifestyle Right

February 27, 2015

Author: Amber French

Promoting your new healthy lifestyle/food choice/workout – the do’s and do not’s.
When we humans find something that we like, we like to share. And when I say share I mean shove it in the face of anyone who will listen and write-off anyone that won’t.

I understand the enthusiasm and I may have been guilty of this a time or two in my life. However I have learned a few things. A) Some people are never going to care about what I had for dinner and perhaps more importantly B) leave the door open.

I have had clients devastated that there significant other wasn’t jumping on board with their new healthy habits. They were ready to end the relationship and didn’t feel supported. I know the feeling however we need to slow down and like Ghandi said “be the change you want to see in the world”. You need to cement this new habit, you need to weather the highs and the lows and fall off the wagon a few times. You can’t let other commitment (or lack thereof) decide whether you want to live your life as healthfully as possible.

It is super important to recognize sabotage and toxic people and deal with them accordingly, but make sure you are writing off important people just because they are leery of the new direction your journey is taking BIG DIFFERENCE PEOPLE!

It is great to have a partner in crime when it comes to a healthy lifestyle for sure. But it isn’t necessarily a prerequisite. Your relationship isn’t doomed because he won’t juice or she won’t go Gluten-Free.

Maybe you are the type to try on new lifestyle choices like others try on underwear. Maybe your inner circle needs to see you commit and reap benefits before they are even ready to talk about making some changes in their own life. Be patient and kind and leave the door open for questions and curiosity and in the meantime become your own expert and cheering squad so you are prepared when your loved ones come seeking your help regarding their own healthier frontier.

Top 5 Do’s
•   Do be excited and enthusiastic.
•   Do learn all that you can about your new healthy lifestyle
•   Do walk the Talk
•   Do be your own cheering section
•   Do post a sign reading “newcomer’s welcome”
Top 5 Don’ts
•   Don’t end your relationship over food choices
•   Don’t let other’s doubts dampen your enthusiasm
•   Don’t judge – anyone – ever
•   Don’t talk only about your healthy choices, you are more than what you ate for dinner
•   Don’t discount anyone, it’s NEVER too late to turn over a healthy leaf

Respect the journey, yours and everyone around you. Be the beacon of healthy living and be open to questions from those that are important to you. You may be surprised who asks for your guidance!

A Vegan in New York

February 26, 2015

Author: Amber French

I recently had the opportunity to go to New York City! I was lucky enough to spend 4 glorious days there. In the hope of being as transparent as possible, let me share with you, I have a massive crush on New York City. This was my second trip and it was as beautiful as the first time and I was making notes for when I go back this summer and take my mom and daughter with me!

But, this trip was different. I was FOCUSED on food. My intention was to write this article while I was there, so I researched where I wanted to eat and which neighbourhoods I wanted to visit. And I will let you know, I jumped in with both feet.

So come along while I paint the picture of New York from a vegan’s perspective. Not planning on going to NYC anytime soon? No worries, because I bet you are eating, just finished eating or are planning to eat very soon!

The highlight of my trip was Chelsea market. It is a great indoor market of ALL things, independent artists, bakers, a brewery and even a fresh food market. I wanted to go back (although time didn’t permit) everyday! While we their hanging out underneath the HQ for YouTube we found an awesome little Mexican place that had more than ½ a dozen people crammed behind a counter whipping up fresh everything. It was here that I enjoyed my first cactus taco!! It was nestled in a sweet little homemade corn tortilla and the counter had giant bowls of mild medium and knock your socks off salsas. It was yummy and a little slimy but it made me realize that all plants are edible (except the ones that might kill you) and that I need to open my arms to all things dandelion, aloe, and celery root. I probably could have eaten 5 more and I highly recommend Chelsea Market especially if you are a creative soul.

New York has a very high New Yorker to juice bar ratio! They are everywhere (pay attention Toronto, I think you are next). They range from hi-end glossy chains to little Vietnamese bodega’s. I think I drank my weight in greens while I was there and I took some major notes (watch for a blog on juicing and some pretty killer juicing recipes coming your way!) The Juice combinations are out of this world and they have a concoction for all ailments and beauty needs (my fav was the “Fresh Complexion” a lovely combo of Kale, carrot, cucumber and pineapple!)

We chose one totally vegan upscale place to visit on our journey. After some debate Candle Café was the winner. The atmosphere and staff were unbelievable. Very elegant, great bar and apparently super busy during the dinner rush. The Food was unbelievable and good sized portions (which sometimes you don’t get in a Vegan restaurant)

We also checked out Chipotle’s as they recently added Sofrita’s (braised tofu) to their protein options. I had the bowl, basically you can add anything you want to your bowl and top it with the braised tofu! SUPER HUGE portions and ridiculously yummy.

On our last night we went to a small little eatery called Vegetarian Paradise 2 (they have 3 locations in New York) I had something there called a Soul Nugget – it actually blew my mind. They had unbelievable juice options there as well!

Long Yummy Story Short – if you like food New York City is the place for you. If you love your veggies New York City makes you feel welcome and very full! Can’t wait to go back! Hope this helps or entices you to eat outside the lines the next time you are visiting another city!

How to Deal with Picky Eaters – Especially Kids

February 24, 2015

Author: Amber French

Dealing with picky eaters effects all people. Whether you are veggie or not you probably have a picky eater in your house. Some of the pickiest eaters I know are actually adults who didn’t have the chance to explore foods when they were children. In this article I will focus on the Kids. Get them while they are young and poof no more picky adults.

Most people have heard that you need to expose children to a new food over 20 times before they can actually determine whether or not they like it. Living through those 20 plus times and knowing they won’t starve and/or live on noodles and butter for the rest of their lives is the hard part.

Giving in is the worst thing we can do, but what can we do….

Persistence and options are what I have found to work (some times). In my house there are days I pick the veggies they loved yesterday and think that dinner is going to be smooth sailing, Instead I am meet with folded arms and that look on their face.

The biggest thing I learned is not to take it all too seriously. When they say they don’t like something, don’t immediately add it to the list of Things-Johnny-Won’t-Eat. Over half the time they are upset about something else, not hungry, tired or a whole list of other situations that effect their dinner time mood. Also, don’t rely on the easy… noodles and broccoli are great but they build ruts and just prolong the arguments when broccoli finds itself on The List.

Involving the kids is cliche but it works. From the grocery store to putting groceries away (so they know where the healthy snack are kept and can help themselves), to making dinner and cleaning up afterwards. If I was catered to I would certainly be more picky and demanding than if I had a hand in the meal, kids (and husbands) are no different.

I have a new juicer and have been trying to get my youngest to experiment with her choices to no avail. Yesterday she saw me juicing a lemon by hand and said she wanted to try that and make her own juice. She picked a very healthy (very tart) concoction, that I thought for sure I was going to end up drinking. She picked the produce, she juiced the lemon by hand, she put the rest in the juicer and drank the whole thing!!!!!

The other trick I rely on is hiding the fruits, veggies and other healthy add-ins. Blending veggies in to a creamy (with no cream) pasta sauce work wonders. Making soups in the blender allows me to add in veggies that normally would get picked out. I even add the pulp from the juicer into muffins, loaves and soup bases. I add things like flax and chia seeds to oatmeal and smoothies. We always play guess the secret ingredient (after they have eaten most of it!!) My middle one says “I don’t want to know until I am done”!!!! That way they can learn to like certain veggies for their taste and avoid the visual and textural ick factor.

My last tip allows me to cater (somewhat) to my family’s like and dislikes. A lot of my meals are ‘build your own’. Tacos, bowls, salads even pastas lend well to this premise. I make multiple options to go on top of the main base and let the kids pick. I set the rules ahead time (sometimes it must include 3 toppings or 2 toppings must be vegetables etc) I also offer different sauces so that the more adventurous can have the spice and heat they like.

Most importantly I tell my kids they must take 5 bites of everything they are taking even if they don’t like it. I explain the science behind it and let them know that they can change their tastebuds and acquire new favourites and they don’t know what they don’t like because they haven’t tried 20 times yet!!

Good Luck! Have fun in the kitchen it makes the occasional show-down with your kids easier to handle.

About the Author: Amber has been in the fitness and recreation game for over 15 years (not including school!!). She made fitness her life because as the age old saying goes, study and teach what it is you need to learn. In other words, she’s battles with some weight issues for many years and wants to share what she has learned along the way.

You can follow her @TheVeganHouse