Thursday, September 29, 2011

Maple-Glazed Tofu with Spaghetti Squash

1 (4-pound) Spaghetti Squash
1 tablespoon Unsalted Butter, melted
1 tablespoon Brown Sugar
1 cup Vegetable Broth
2 tablespoons Maple Syrup
1 tablespoon Apple Cider
1 tablespoon soy sauce
1/2 tablespoon Fresh Lemon Juice
1 Garlic Clove, smashed
1 teaspoon cornstarch, dissolved in 1 teaspoon cold water
1 (14-ounce) Extra Firm Tofu, drained and patted dry
1 tablespoon Olive Oil

Cooking Instructions
1. Preheat oven to 350°F. Cut the squash in half lengthwise and scoop out the seeds. Brush both halves with the butter and sprinkle with the brown sugar. Place them, cut sides down, on a baking sheet and roast until fork-tender, about 1 hour.
2. Meanwhile, in a skillet, combine the broth, syrup, cider, soy sauce, lemon juice, and garlic. Boil for 5 minutes, then whisk in the cornstarch and cook, whisking constantly, until the glaze thickens, about 1 to 2 minutes more. Set aside.
3. Slice the tofu into 1/2-inch-thick slabs. Then use a knife or a cookie cutter to create cubes or playful shapes. Heat the oil in a saucepan over medium-high heat. Add the tofu and sear until golden brown, 2 to 3 minutes a side. Transfer to a paper towel-lined plate.
4. Scoop the squash strands out and into bowls. Top with the tofu, drizzle on the glaze, and serve.

AN AMAZING FRUIT By Valerie Hould-Marchand  

If avocados are not already part of your routine regime, adding them as a regular staple will make your healthy diet, a super health diet. You see, avocados are one of the super foods because they are brimming with numerous health benefits. These delicious green gems contain more than 25 essential minerals and vitamins. Avocados are also highly versatile, delicious and nourishing! Although sometimes mistaken for a vegetable, here are 3 reasons why you shouldn't overlook this amazing fruit:

1. A great source of Oleic Acid

It is a shame that health crusaders avoid this fruit when trying to maintain a healthy diet due to their high fat content. In fact, 2-3 slices amounts to 4.5 grams of fat… But, it is a nourishing and valuable fat!
Avocados are packed with oleic acid, a monounsaturated omega-9 fatty acid that is also found in olive oil. This healthy fat compound may help lower cholesterol levels and can enhance memory and brain activity.

2. They are a nutritional hit

Key nutrients in avocados include vitamin D, vitamin E, Zinc, B vitamins, calcium, sodium, folate, iron, manganese, magnesium, amino acids and potassium (about 60% more potassium than bananas !). They also act as a ‘nutrient booster’ by enabling the body to absorb more fat-soluble nutrients like lutein, alpha and beta-carotene, when particular foods, such as spinach, are eaten with avocados.

3. Fibre and Protein

Fibre is the internal ‘broom’ that sweeps the colon of unwanted metals and dangerous toxins. A single avocado contains 10-15 grams of fibre. To put this in perspective, the National Cancer Institute recommends a daily intake of between 20grams and 35 grams of high-fibre foods. It also has nearly 4 grams of protein- more than any other fruit !

Avocado is also a valued ingredient in natural skin care. It will nourish, moisturize and cleanse your pores. All you need is a ripe avocado and a fork ! Mash the fruit to a pulp and apply to your face with your fingers and leave it on for 25 minutes. Then rinse off the mask with cold water and apply moisturizer.

So, get creative ! from soups to ice cream, the possibilities are endless !

Until next time,
Heal yourself
Heal the planet

Sources : Prescription for Dietary Wellness, Phyllis A. Balch, CNC

Thursday, September 15, 2011

Sweet-Roasted Rosemary Acorn Squash Wedges

2 whole Acorn Squash, Cut Into 8 Wedges Each
4 dashes Olive Oil
Salt To Taste
1 stick Butter
½ cups Brown Sugar (lightly Packed)
2 Tablespoons Rosemary (minced)

Preparation Instructions
Place wedges in a baking dish and drizzle with olive oil. Sprinkle lightly with salt, then roast in a 350-degree oven for 20 minutes.
Combine butter, brown sugar, salt, and rosemary in a bowl and mix into a paste.
Remove squash from oven and smear paste all over squash. Return to the oven for 30 minutes, until brown and caramelized.
Halfway through roasting, your paste will have become a sauce. Brush sauce over the top of the squash and then continue roasting until time is complete.

Sunday, September 11, 2011


Serves 2.
1 buttercup squash (approx. 2 lbs)
1 Tbsp brown sugar
1 tsp butter
salt and pepper
Cut squash in half and remove seeds.
Place in baking dish cut side down in about 1 inch of water.
Bake at 350ºF for 40 minutes or until tender.
Remove from oven, and fill each cavity with brown sugar, butter, and salt and pepper to taste.
Continue to bake for 10 minutes.

Variation: substitute other varieties of squash such as acorn squash or Hubbard squash.

Back to School Organic Style

I am sure many of you got to experience the excitement of back to school last week. We got to last week for the first time as parents. Jules started senior kindergarten on staggered entry last Friday. It was a short 10 minute walk from our Parkdale home. Jules is in everyday afternoons, so we don’t need to pack a lunch, but we can pack a healthy snack. We had our Sigg bottle filled with icy water and a reusable bento box from For Fridays snack I sliced cucumber, apple and some cubes of Brickstreet bread. I Just packed Mondays snack this evening (shown above). A little scoop of mint pasta salad with chick peas, cucumbers, tomatoes and pumpkin seeds, scoop of optimum slim and slices of nectarines and plums. The school is nut free but I am guessing seeds are ok? I asked Jules what the other kids were eating out of curiosity and he said candy! I think this was a little fib. He finished his first day and was so happy! A big smile and a couple of apple slices returned home. We will see what comes back Monday!

Sunday, September 4, 2011

Erika's Good and Good For Ya Kale Salad

Serves 1
4-5 leaves of kale – rinse, strip leaves from tough stalks and slice very thinly
Handful of cherry tomatoes, rinsed and quartered
1/4 cup thinly sliced shallot
1/8 cup crushed walnuts
Juice of ½ lemon
Drizzle of olive oil
Salt and pepper to taste

1) Toss all the ingredients together and let sit for about 15-30 minutes to ‘cure’ the kale.

2) Eat

This way the kale does not lose any of the great nutrients and the lemon juice softens the leaves a bit.