Holiday Closure

Please note we will be closed from Monday December 24 and will reopen again Wednesday December 2.

Delivery Schedule for the week of December 31
If you have a delivery scheduled Monday December 31 or Tuesday January 1, it will come Wednesday January 2. If you are not able to accept delivery January 2, please update your delivery schedule as usual, or call or email to reschedule your delivery. Wednesday, Thursday and Friday deliveries of this week will not be affected.

If you are on an every 2 week delivery schedule
If you are on an every 2 week delivery schedule and you received your last delivery the week of December 17, your next delivery will be the week of December 31.
If you are on an every 2 week delivery schedule and you received your last delivery the week of December 10, your next delivery will be the week of January 7.
If you wish to switch your week schedule, please call or email the office.

Hope you have a very happy holiday, and all the best in the new year! Thank you so much for your continued support over the past 15 years!
Sincerely
Billy and Giselle

It’s the Holidays !! By Valerie Hould-Marchand

For many of us, getting ready for the holidays is like preparing for a marathon. A hectic holiday schedule combined with an endless array of treats, countless hours spent shopping, and the added stress can really throw you off your game. If you’re not careful, the holidays can push you over the edge.

Here are a few ways to help you reduce stress, increase the joy, and keep you healthy during “the happiest time of the year”.


Plan Your Meals
Whether it’s for family or just for guests, you will probably be cooking a variety of special meals during the holidays. You can easily take some stress out of the season by not only planning ahead for the special occasions, but also for your daily meals. Stock your refrigerator with fresh produce, and take the time to wash it and chop it up into bite-size pieces. Freeze individual portions of lean proteins such as chicken, turkey, and fish. Fill your shelves with quinoa, whole grain vermicelli pasta (which takes two minutes to cook), raw nuts, beans and lentils, tahini, nut butters, tea, and dark chocolate.

Even though it takes time to plan your meals, you will you save time in the long run. You will be able to create healthy meals within minutes without stressing yourself out.


Get moving
Research studies show that most adults gain an average of 3-7 pounds over the holidays. Yikes ! So take care of yourself and stay active. Create a home workout routine for those times when you can’t go to the gym. You can alternate between a minute of cardio (skipping, running up and down the stairs) and strengthening exercises such as squats, lunges, push-ups, and sit-ups. Get up early whenever you can and squeeze a longer walk, run or bike ride into your busy schedule. And why not encourage your guests or family to get in on the fun by organizing a game of football instead of lounging on the couch.

Sticking to your fitness plan will help you cope with the added stress and pressures that we all face at this time of year.


Limit Temptation
You will be bombarded with delicious foods at every gathering during the holiday season. So don’t fight it and indulge a little ! The trick is to stick to one treat a day. Focus on socializing instead, and take the time to catch up with loved ones rather than spending the entire party by the buffet.



Give Back
Rolling up your sleeves and giving back to your community can be extremely rewarding. Sometimes the greatest gift you can give to others is service. Volunteering during this time of year can really bring a lot of joy and comfort to those who need it most. If you volunteer at a local food kitchen or work to secure food donations for a food bank, you will be providing meals to hungry individuals and families.

You could also help take care of the environment by reducing waste, recycling, and reusing items as much as possible. Consider purchasing greeting cards that are made of recycled paper, or simply send free online greeting cards.


Remember, the holidays are meant to be enjoyed with friends and family. So relax, appreciate those around you, and celebrate these special days with love and laughter.

Until next time,
Heal yourself
Heal the planet

Become a Pumpkin Eater By Valerie Hould-Marchand

Halloween has come and gone, but that doesn’t mean that you have to forget about fall’s iconic orange gourd. Pumpkins aren’t just for pie or decorating your front porch, they have a place in your kitchen well beyond October 31. Rich in antioxidants, vitamins, and minerals, both the seeds and the flesh are packed with health-boosting nutrients.

Beta-Carotene
Pumpkin gets its lovely orange colour from beta-carotene, a powerful antioxidant belonging to a group of pigments called carotenoids. Beta-carotene is converted to vitamin A by the body, which is needed for a strong immune system, healthy skin, and eye health.

Eat the Seeds
One cup of cooked, mashed pumpkins contains just 49 calories and is virtually fat-free. Pumpkin seeds actually contain more iron than liver by weight and are a rich source of essential fatty acids. EFA’s promote healthy skin and improves brain power, and provide protection against diseases such as arthritis, cancer, and high blood pressure.

Improve Your Mood
Pumpkin flesh contains L-tryptophan, the chemical compound that triggers feelings of happiness and overall well-being. Having pumpkin as a part of your daily diet can improve your mood naturally and could be effective against depression.

Skintastic
The high amount of Vitamin A, C and E as well as Zinc present in pumpkin, makes it a wonderful choice for a glowing complexion. A cup of pumpkin seeds per day will reduce the appearance of wrinkles and other skin problems.

So don’t wait for Halloween to carve a pumpkin- instead, bake, boil, and roast them any way you like and reap the benefits.

Here is a great pumpkin seed recipe to spice up your soups and salads.

Pumpkin seeds
1 tablespoon extra-virgin olive oil
1 pinch cinnamon
1 pinch cumin
1 pinch cayenne
1 tablespoon honey
Salt and pepper to taste

Directions
Preheat your oven to 350 degrees. Remove seeds from pumpkin and bake for 20 minutes.
Remove from oven,and toss the seeds with olive oil, and salt and pepper to taste, plus cinnamon, cumin, cayenne, and honey. Return the seeds to the oven for about 15 minutes.
Until next time,
Heal yourself,
Heal the planet!



References :

University of Maryland Medical Center: Beta-carotene
"Prescription for Nutritional Healing"; Phyllis A Balch, CNC, and James F. Balch, MD; 2003
Recipe: www.marthastewart.com

Free Local Apple Products

On each order between now and November 30 where you spend $150 or more get your choice of Free local apple sauce, apple butter, apple cider or 8 apples. Can't quite spend $150 in a week? Like our facebook page and we will be drawing for one lucky winner to win all 4 items. Draw happens November 30.

Food Sensitivities

By: Sara Kidd, Naturopathic Doctor & Crystal Ceh, Naturopathic Doctor
Is it an allergy, an intolerance, a sensitivity and what does it all mean?
Food Allergy
A new definition of terms means that only an IgE reaction is considered a true food allergy. This is what most people associate with a food allergy – an anaphylactic reaction to a substance that we either eat or have contact with that results within minutes in hives, or swelling of tissues affecting our skin, our lungs or our digestive tract. The most prominent which comes to mind is a peanut allergy, which can be almost instantaneous and life threatening if not promptly treated.
Food Sensitivity
Food sensitivities tends to be IgG mediated, which means a delayed reaction to an offending substance. This can be difficult to pinpoint as symptoms often develop over hours to days after a substance is ingested, and can present many varied symptoms including general inflammation within the digestive tract that can result in a condition known as leaky gut. In leaky gut our defensive barrier in our digestive tract becomes permeable allowing substances which shouldn’t have access to our bloodstream to enter and accumulate, thereby causing reactions systemically. Through careful testing and tracking these substances can be identified and avoided for an improvement in overall health. An example of this is gluten sensitivity in which elevated levels of IgG and IgA are found in the bloodstream in reaction to gliadin – a protein found in wheat.
Food Intolerance
Food intolerance most commonly refers to a non-immune reaction to a substance. This is often a lack of a certain enzyme which allows one to digest certain foods, such as a lack of lactase resulting in lactose intolerance.
Why is this relevant to me?
Many of our foods come into contact with chemicals and pesticides which themselves can cause immune reactions, which is why it is so important to understand the origin of what you use. By choosing certified organic foods and products you are eliminating a potential source for allergy and sensitivity, which in the long run, can boost your family’s health. There are many options available to lessen the impact of sensitivities which can allow you to love food and enjoy your life.

Easy Apple-Maple Galette

Ingredients
Crust:
2 cups all-purpose flour
1 tablespoon granulated sugar
1/2 teaspoon salt
4 tablespoons cold butter, diced
2 tablespoons vegetable oil
1 teaspoon apple cider
3 tablespoons water
Filling:
3 medium apples, peeled,cored, halved, and sliced crosswise into 1/4-inch thick slices (about 2 1/2 cups)
2 tablespoons fresh lemon juice
1 tablespoon brown sugar
1/4 cup maple syrup, divided
3 tablespoons all-purpose flour
1 tablespoon unsalted butter, diced
1 large egg white
1 tablespoon water
Preparation
1. To make crust: Combine first 5 ingredients (through oil) in a food processor and pulse until mixture resembles coarse meal. Combine the cider and water in a small bowl and drizzle on the dough, while processing, until dough is moist and begins to stick together. Cover in plastic wrap; chill 30 minutes.
2. Preheat oven to 400°.
3. To make filling: Toss apples with lemon juice, brown sugar, 3 tablespoons maple syrup, and flour.
4. Unwrap dough and place on 16-inch square of parchment paper. Roll into a 15-inch circle. Place dough and parchment on rimmed baking sheet; arrange apples in center, leaving a 2-inch border. Fold edges in; press gently to seal. Dot apples with butter.
5. Whisk egg white and water together in a small bowl. Brush edge of dough with egg wash and sprinkle with coarse sugar. Loosely cover with foil; bake additional 25 minutes. Uncover; bake 15-20 minutes or until tender and golden.

6. Let stand 20 minutes. Brush apples with remaining 1 tablespoon maple syrup. Cut into 8 wedges; serve.

4 REASONS TO EAT MORE APPLES

BY Valerie Hould-Marchand

Apples are one of the most loved fruits, and people have been eating them for millennia. We can find red, green, yellow, tart and sweet, crunchy and soft and most anything in between. Apples are a flavourful, easily portable snack packed with numerous health benefits. A wide array of studies have shown apples to be effective in reducing the risk of many diseases,including high cholesterol, diabetes, cardiovascular disease and even some cancers.

It's no surprise that apples are good for us. Why else would they have earned the famous "An apple a day keeps the doctor away" reputation? Here are 4 reasons to pick up a crisp, juicy one today.

1. Prevents Cancer
Researchers at Cornell University say the phytochemical quercetin in apples has stronger anticancer properties than vitamin C. Quercetin is a strong anti-inflammatory known for its effectiveness in treating prostate problems. Lab studies have shown that several compounds in apples curb the growth of cancer cells. Italian researchers found that people who eat more than one a day lower their risk for several cancers, including oral, esophageal, colon, breast, ovarian, prostate, by 9 to 42 percent.

2. Lowers Cholesterol

Thanks to two key components, pectin (a type of fibre) and polyphenols (powerful antioxidants), apples can help lower blood cholesterol levels and prevent the oxidation of LDL cholesterol (the chemical process that turns it into artery-clogging plaque). It is really important to eat the skin because it has 2 to 6 times the antioxidant compound as the flesh.


3. Reduces the risk of Heart Disease

Apples are rich in flavonoids, which are very important in the fight against coronary heart disease and cardiovascular disease.

4. Helps You Lose Weight

They are a good source of soluble and insoluble fibre( roughly 17% of your daily value), which will keep you full and satisfied. A regular size apple has 80-100 calories. It is the perfect choice when you are craving something sweet like candy or chocolate.

As you plan your meals this fall season, make sure to include apples on your menu. The evidence shows numerous health benefits from this great tasting and versatile fruit.

So here’s a wonderfully easy, delicious little grilled cheese sandwich. Grab the sharpest cheddar in your fridge, the crispest apple and a few sprigs of fresh sage. butter up your favourite bread, grill it for a few minutes on each side and there you have it, you are all set!


Until next time,

Heal yourself
Heal the planet


References : Prescription for Dietary Wellness, Phyllis A. Balch, CNC
Alive Academy

Ribollita

Cold-weather cabbage soup adapted from Mario Batali.
Ingredients
1/4 cup extra virgin olive oil
1 Spanish onion, thinly sliced
1 leek, white and light green parts only, thinly sliced [be sure to cut it vertically first and to wash the layers under running water, or you might get sand in your soup]
2 carrots, cut into 1/4-inch dice
2 celery stalks, cut into 1/4-inch dice
2 to 3 garlic cloves, thinly sliced, plus 1 whole garlic clove
2 sprigs fresh thyme or rosemary or both
1 bay leaf
1 pound roughly chopped cavolo nero (black cabbage)
1/2 pound roughly chopped white cabbage
2 tablespoons tomato paste
1 can Cannellini beans, drained (but not rinsed)
4 to 6 cups water (or more, if necessary)
Italian peasant bread or sourdough, sliced thickly
Salt and pepper
Freshly grated Parmesan
Instructions
n a Dutch oven or large pot, heat the olive oil and add the onion, leek, carrot, celery, sliced garlic and herbs. Sprinkle gently with salt, stir and cook until the vegetables are soft but not at all brown. Add the black and white cabbage, sprinkle again with salt, and cook until they’ve softened and the flavors have blended, about 10 minutes. Taste and adjust for salt and pepper. Remove the rosemary, thyme and bay leaf. Add the tomato paste and stir until it’s well distributed throughout the vegetable mixture. Add the beans and enough water to make it look soupy (about 6 cups). (You could also add a Parmesan rind here, if you have one.) Sprinkle again with salt, stir all around and simmer for 30 minutes until the soup thickens slightly and tastes great (you may need to adjust with more salt and pepper). Meanwhile, place the bread under the broiler and toast, on both sides, until deep dark brown. Rub the toasted bread with a raw garlic clove and drizzle with olive oil. Ladle the soup into bowls and serve up with the toasted bread (Mario calls it “garlic bruschetta”) and Parmesan for grating on top

Grilled Delicata Squash with Mizuna, Pecorino and Pinenut Salad

1 medium delicate squash, sliced into 1/2" thick disks or quartered, lengthwise
Olive oil, for brushing squash
Kosher salt and freshly ground black pepper
3 cups mizuna leaves, loosely packed
2 tablespoons juice from 1 to 2 lemons
3 tablespoons extra virgin olive oil
2 ounces pecorino or parmesan cheese, shaved into thin slices using a vegetable peeler
2 tablespoons toasted pinenuts
Procedures
1 Light one chimney full of charcoal. When all the charcoal is lit and covered with gray ash, pour out and spread the coals evenly over the coal grate. Set cooking grate in place, cover grill and allow to preheat for 5 minutes. Alternatively, preheat a gas grill to high, covered, for at least 10 minutes. Clean and oil the grilling grate.
2 Using a pastry brush, brush squash with olive oil on both sides, and season to taste with salt and pepper.
3 When grill is hot, add squash slices and cook, covered, until squash is well-browned on one side, 4 to 5 minutes. Flip slices and cook, covered, until zucchini is well-browned and tender, 3 to 4 minutes. Transfer squash to a serving platter.
4 In a medium bowl, toss mizuna with lemon juice, extra virgin olive oil, and salt and pepper to taste. Gently mound salad on top of grilled zucchini. Garnish with cheese and pinenuts and serve

Buffalo Mozzarella with Balsamic Glazed Plums

This recipe serves 4 to 6
1 large ball buffalo mozzarella, sliced into 1/4-inch thick rounds
4 ripe plums, pitted and quartered
1 1/2 cup balsamic vinegar
1/2 cup fresh mint, chopped
1/4 cup pine nuts, toasted
1 splash olive oil
Salt and pepper, to taste

Put vinegar in a medium saucepan and bring to a boil over medium heat. Adjust heat to low and simmer until it is reduced nearly three-quarters in volume and thickened to a syrup. About 15 minutes. Add plums to syrup turning gently to coat and continue to cook for another 4-7 minutes more. Turn off heat and let cool.
Meanwhile assemble mozzarella slices on platter, allowing to overlap slightly and season with salt and pepper to taste. WIth a fork, remove plums from syrup and place atop cheese, then top with the remaining syrup, pine nuts and mint. Drizzle with olive oil and serve.

SCRUMPTIOUS PLUMS By Valerie Hould-Marchand

Fresh fruit and berries are such a delight to the taste buds and a rich source of vitamins, minerals, antioxidants, fibre and enzymes. Local, fresh and seasonal fruits are of course the ideal choice. And this time of year, there’s plenty of fresh produce to enjoy.

It’s always great to see beautiful piles of plums in all shades from dark blue, through purple and green to yellow and red. They are not only sweet and scrumptious, they are very nutritious.

Plums help to lower cholesterol levels and eliminate parasites from the body. The contain benzonic acid, which is useful in the treatment of liver disease, kidney disorders and blood poisoning. They are also a great source of vitamin C, B1, B2, B3, B6, potassium, calcium, iron, zinc, magnesium, vitamin E, vitamin K, folate, and small amounts of lipids and amino acids.

Plums ripen fast, and we often underestimate their versatility in the kitchen beyond eating them in their raw form. Who can resist a plum jam on a fresh slice of baguette, or served as a crepe filling? But have you tried searing your plums? It is a perfect accompaniments to your favourite roasted meats, especially when your plums are slightly overripe.

Give this recipe a try and you will be sure to impress your guests.

What You Need

4 plums, cut into 1/2-inch wedges
6 sprigs of thyme
2 tablespoons balsamic vinegar
1 1/2 teaspoons honey
1/2 teaspoon of salt
1 teaspoon freshly ground black pepper


1. Preheat your oven to 400 degrees.
2. In a bowl, combine all of the ingredients and let it rest for 10 minutes.
3. Heat a nonstick ovenproof skillet over medium heat, add the plum mixture, and cook 30 seconds to 1 minute, or until the surface of the plums are seared and caramel-coloured.
4. Bake for about 10 minutes in the oven , or until the plum skins are just beginning to break and the colour is vibrant.


DID YOU KNOW ?
Plums contain salicylates, the same compounds used to make aspirin. Researchers believe these compounds may discourage the formation of blood clots.



Until next time,

Heal yourself
Heal the planet


References : Prescription for Dietary Wellness, Phyllis A. Balch, CNC
www.wholeliving.com

Raw Tuscan Kale Salad Recipe

1 bunch Tuscan kale (for ex: black or lacinato)
2 thin slices country bread, or two handfuls good, homemade coarse breadcrumbs
1/2 garlic clove
1/4 teaspoon kosher salt, plus a pinch
1/4 cup (or small handful) grated pecorino cheese, plus adiitional for garnish
3 tablespoons extra-virgin olive oil, plus additional for garnish
Freshly squeezed juice of one lemon (scant 1/4 cup or ~50ml)
1/8 teaspoon red pepper flakes
Freshly ground black pepper to taste
Trim the bottom few inches off the kale stems and discard. Slice the kale into 3/4-inch ribbons. You should have 4 to 5 cups. Place the kale in a large bowl. If using the bread, toast it until golden brown on both sides and dry throughout. Tear into small pieces and pulse in a food processor until the mixture forms coarse crumbs, or crumbs to your liking. Using a mortar and pestle or a knife, pound or mince the garlic and 1/4 teaspoon of salt into a paste. Transfer the garlic to a small bowl. Add 1/4 cup cheese, 3 tablespoons oil, lemon juice, pinch of salt, pepper flakes, and black pepper and whisk to combine. Pour the dressing over the kale and toss very well (the dressing will be thick and need lots of tossing to coat the leaves).. Let the salad sit for 5 minutes, then serve topped with the bread crumbs, additional cheese, and a drizzle of oil.

Confit Garlic and Saladette Tomatoes

Serves 2
Ingredients:

-4 garlic bulbs
-4 saladette tomatoes
-tbsp olive oil
-tbsp balsamic vinegar
-4-6 slices of grilled baguette
Cooking Instructions
Preheat oven to 220
Score and blanch tomatoes
peel back skin without removing
cut garlic in half and wrap in pre-oiled aluminum sheets
Roast for 25 minutes
Once garlic has roasted pan fry in olive oil to give the garlic a nice colour
Assemble garlic and tomatoes on grilled sliced baguette
drizzle plate with olive oil and balsamic
Serve!

Spicy BBQ Corn

Ingredients 1 teaspoon chili powder 1/8 teaspoon dried Oregano 1 pinch onion powder cayenne pepper to taste garlic powder to taste salt and pepper to taste 1/2 cup butter, softened 6 ears corn, husked and cleaned Directions Preheat grill for medium-high heat. In a medium bowl, mix together the chili powder, oregano, onion powder, cayenne pepper, garlic powder, salt, and pepper. Blend in the softened butter. Apply this mixture to each ear of corn, and place each ear onto a piece of aluminum foil big enough to wrap the corn. Wrap like a burrito, and twist the ends to close. Place wrapped corn on the preheated grill, and cook 20 to 30 minutes, until tender when poked with a fork. Turn corn occasionally during cooking.

Taking care of your liver By Valerie Hould-Marchand

The liver is the body’s largest organ, weighing about four pounds in men, and three pounds in women. More than 500 vital functions have been identified with the liver! Especially important among these is helping to process the food you eat by aiding digestion, extracting nutrients and breaking down harmful drugs and poisons. So it goes without saying that everything you eat and drink affects your liver. And even if you are in top physical condition and watch your diet, why not do everything you can to keep your liver clean to stay energetic and free from illness. You could certainly try a natural cleanse, and perhaps you have already done so, but there are other ways to keep your liver functioning at an optimal level. Next time you feel like your liver needs a little assistance, simply blend some of mother nature’s best. All you will need is a blender and the following 6 ingredients : • 3 Tbsp. Of Extra Virgin Olive Oil • 4 garlic cloves (peeled) • 1 ½ cups of freshly squeezed orange juice • 1 piece of fresh ginger • ½ cup of lemon or lime juice • A dash of Cayenne pepper Put all the ingredients into your blender and drink right away. This drink is the perfect way to give your liver the boost it needs. And who knows, you might enjoy the taste… One thing is for sure, your liver will thank you. DID YOU KNOW ? The liver is the only organ in the body that can regenerate itself. Up to 25 percent of the liver can be removed, and within a short period of time, it will grow back to its original size. Until next time, Heal yourself Heal the planet References : Prescription for Dietary Wellness, Phyllis A. Balch, CNC

Is wheatgrass juice good for you? by Valerie Hould-Marchand

Wheatgrass is very popular among the health conscious crowd. In fact, it is often referred to as liquid gold, the king of all juices. And it is widely claimed that it can cure various serious health problems like cancer. On the other hand, many argue that it is just another green tonic. So who is correct? Is Wheatgrass always beneficial? Read on and find out. PROS • Great source of vitamins and minerals, like iron, calcium, magnesium and vitamin A, vitamin C and vitamin E • High concentration of chlorophyll and amino acids • Aids digestion • Good for detoxification • Boosts energy levels Nutrient Value Wheatgrass juice contains amino acids, selenium, magnesium, calcium, iron, chlorophyll and vitamins A, C, E, K, and B complex, and only has seven calories per shot. Vitamins A, C and E are antioxidants, so it may help fight damage from free radicals. The Hippocrates Institute claims that the chlorophyll in wheatgrass mimics the action of hemoglobin in the blood, which helps with the transportation of oxygen to the cells of the body. Drinking wheatgrass is also said to promote energy and stamina. CONS • Lacks sufficient evidence for its efficacy against serious health problems like cancer • Nutrients and benefits are only available when the grass is juiced • Easy to purchase, but can be expensive Side Effects Wheatgrass is considered safe for most people, as long as you don’t have any underlying illnesses and medical conditions. It is best consumed first thing in the morning to avoid minor side effects like nausea or headaches. Health Claims Wheatgrass proponents claim that it can treat many illnesses, including colds, bronchitis, and infections. Anecdotal reports claim that wheatgrass can treat cancer by causing tumors to shrink and go into remission. However, these claims have not all been verified through scientific study. According to the American Cancer Society, however, preliminary evidence does suggest that wheatgrass may help patients with colitis. There is an abundance of information concerning the pros and cons of wheatgrass, but devotees swear by its ability to aid in digestion and to detoxify the body. And despite the slim scientific evidence to support the health claims surrounding it, there is no doubt that just an ounce of wheatgrass juice per day provides a host of benefits. Until next time, Heal yourself, Heal the planet! References "Natural Medicines Comprehensive Database"; Therapeutic Research Faculty; 2011 "Prescription for Nutritional Healing"; Phyllis A Balch, CNC, and James F. Balch, MD; 2003 American Cancer Society: Wheatgrass Hippocrates Institute: Wheatgrass

Dorine’s Tofu skewers

Hello GEO Customers, My name is Dorine, I am an intern from France at Green Earth Organics! I have been here for just one month, in hopes of improving my English. Thanks to you and GEO. I like working at GEO, people are very nice and the organic food is so delicious! I would love your opinion and feedback on my newsletter. I hope you are enjoying your summer. Sun appears, summer comes, and it’s time to barbecue! Meat, fish, vegetables, is what we want! As well in France when a little ray of sunshine comes, we have a barbecue! We love it so much. Let me introduce you to a BBQ vegetarian recipe I’ve enjoyed in France before: Dorine’s Tofu skewers :

Makes 7 skewers Ingredients -250g of Tofu cut into cubes - ½ each green and yellow Zucchini sliced thick - 2 Mushrooms cut into quarters - Cherry tomatoes - ½ Lemon juiced - 1 Onion cut into chunks - 2 cloves of Garlic crushed - Approximately 30ml of soy sauce - 140ml of Olive oil -10ml Balsamic vinegar - 2 tablespoons water - Spices Preparation for the marinade In a bowl, put the soy sauce, olive oil, vinegar, a little water (about 2 tablespoons), garlic, the juice of half lemon, a little salt / pepper and spices (put in a lot!) and mix well. Then add your diced tofu. Let marinated for about 3 hours while stirring from time to time. The skewers Put 1 zucchini, 1 of tofu, 1 of mushrooms, 1 onion, 1 cherry tomato and so on. Finally sprinkle with marinade. Cook it from 10 to 20 minutes at 200 degrees. You can serve this on it’s own as a light lunch, or for dinner with side of steamed rice or salad. Enjoy!

Vegan Tofu Fry with Roasted Root Vegetables

I needed to use up my 2 blocks of tofu today or tomorrow, got home to realize I didn’t have the typical stir-fry vegetables. It actually turned out quite good! Serves 8 2 cups brown rice 2 beets chopped into cubes 2 medium sized yams chopped into cubes 2 carrots chopped 3 mushrooms 1 zucchini chopped into cubes 1 onion chopped 2 cloves of garlic 2 TBSP chopped fresh ginger 1 block of tofu ¼ cup sesame oil ¼ cup low sodium soy sauce 2 TBSP cider vinegar 1 TBSP coconut oil Zest from 1 lemon Juice from the same Lemon Chopped Fresh cilantro Pre-heat oven to 400 degrees. Cook rice accordingly. Toss beets, carrots, yams with sesame oil and a pinch of salt, roast 40 minutes, add zucchini to the last 10 minutes.

Meanwhile combine soy sauce, remaining sesame oil, vinegar and zest in a bowl and toss tofu around about. Heat coconut oil in pan on high heat, cook tofu turning until brown, about 10-15 minutes (longer if you turn off the wrong burner).

In a separate pan sauté garlic, onion, ginger and mushrooms. Part way through I’m realizing I will not have a pan big enough to fry it all together.

Combine roasted vegetables, tofu, and onion mixture all together in one pan and sauté for a few minutes. Add lemon and cilantro to rice. Serve tofu mixture on top of rice. Bon Appetite!

Asparagus Pasta

Serves 4 Ingredients 1lb Asparagustough stalks snapped and discarded 2 cloves of garlic 1 small hot dried chili 2 tbsp butter 1 lemon 2 tbsp aged pecorino cheese, shaved a handful of herbs: basil, parsley or marjoram are all fine 350g fresh angel-hair pasta 4 large slices of prosciutto Boil a large pan of salted water. Snap the stems from the asparagus. In a blender or with a knife, chop the asparagus until very fine. Finely chop the garlic, crush the chilli. Heat a large frying pan and melt the butter and add the garlic, followed by the dried chilli. Cook until the smell of the garlic starts to fill the room and then add the asparagus. Season well with salt and fry for a minute or so. Add 100ml of water and cook until the mixture is completely soft but still bright green. Boil the pasta until al dente (usually about half a minute less than it says on the packet, but it’s up to your taste). Add the pasta to the cooked asparagus, add in the cheese, and add the herbs and juice from the lemon. Add a little of the pasta water to make sure the pasta is loose and glossy, add a little olive oil or butter if you think it needs it. Serve topped with a slice of prosciutto.

THE FRAGRANT VEGETABLE By Valerie Hould-Marchand

I have been eating outrageous amounts of cheese lately. And I must confess that the vegetable ash-covered, soft goat cheese ‹‹Le Cendrillon››, has me completely obsessed! And the warm nutty and floral notes of the Louis d’Or (that I brought back from Québec city) goes perfectly with a glass of Burgundy. Lately, cheese for dinner has become way too convenient! Sounds heavenly I know… But it’s not exactly balanced, and sadly, my cheesy habit had to change. So , I set out on a mission to find recipes that included some seasonal vegetables in hopes of weaning myself off of my pillowy, buttery, velvety friend. I tried plenty of them, but only a few successfully ended my one ingredient dinners. I was particularly intrigued by fennel, a vegetable i had little experience cooking with. This fresh, fragrant, anise-like flavor veggie is both a healthy food and a medicine. It is a great source of vitamin C, A, calcium, fiber, magnesium and potassium. Fennel improves digestion, helps fight fungi and bacteria, and is even suitable for breastfeeding women as well as babies. No wonder this Mediterranean vegetable has been loved since the days of ancient Greece and Rome! Cooking with the crisp and slightly sweet bulb was a lot of fun. I sautéed, grilled, braised, used it raw in salads : I tried it all and got inspired to create my own versions of the recipes I found on the net. Here are two easy recipes you can whip up in no time. Fennel Rings 1 head of fennel 1 cup of rice flour 2 eggs Kinniknnick Panko ½ cup of Parmigiano Reggiano cheese 1. Preheat your oven at 450, and pour a few tablespoons of oil onto a baking sheet. 2. Slice your fennel into ¾ inch-thick rings. In a bowl, mix the panko bread crumbs and the cheese. Dip them in flour, beaten eggs, then finally coat them in the panko mixture. 3. Bake until golden brown, then flip and put the rings back in the oven until both sides are nice brown. 4. Season with sea salt and paprika. Peach Fennel salad 1/2 cup cooked red quinoa
 1 Peach 1 Avocado
 1/2 cup shelled, pistachio nuts
 1 cup thinly sliced fennel 2 cups arugula Vinaigrette 

1 clove garlic
 1/4 cup roughly chopped chives
 1 tbsp. honey 2 tsp. wholegrain mustard
 1/3 cup fresh lemon juice
 1/2 cup extra virgin olive oil
 Pinch salt & pepper 1. Put all vinaigrette ingredients in a food processor pulse until everything is combined. Season to taste. 2. In a mixing bowl, add the cooked and cooled red quinoa, and about 3 tbsp. of the vinaigrette to keep it moist. Stir. 
 3. Halve the peach, remove the pit, and slice into thin pieces. Halve the avocado and cut into small chunks. Add the fennel slices, pistachios. Save a few pieces of your peach and avocado for garnish.
 4. the original recipe suggests using clean hands to toss everything, so you can be gentle and retain the shapes of the avocado and nectarine ; I would also recommend using your hands. Add as much or as little dressing as you want and give one more toss to coat. Garnish with a couple slices of peach and avocado. Until next time, Heal yourself Heal the planet References: www.sproutedkitchen.com www.whfoods.org

Maple Baked Mother’s Day

Sooo…. Midnight Monday night Maple baked beans are ready! Has anyone actually made these before?!!! MY GOSH! I decided to make these last night from scratch for the first time, let the beans soak overnight, woke up, went to work, came home late only to find that the beans actually needed 6 hours to slow cook! (Failed to read ahead in the instructions on cooking time…). So I ended up making Limón chard pasta, quick, easy homemade fail-proof dinner that is ready in 30 minutes. Truth is my darling mom gave me this recipe on mother’s day yesterday, which is very ironic because when I was eleven and decided to become a vegetarian, my mom tried relentlessly to feed me brown beans and tofu which I hated both. She made me eat them though, since I decided I wasn’t eating meat, at the time I thought it was torcher. She even made a special effort to make sure the utensils did not cross contaminate when she was cooking steak for the rest of our family. But thank you mom, now that I am almost 30, learning to love tofu and brown beans, I know you were only looking out for my best interest. And thanks to her, my home smells sooo good on this midnight on a Monday after mother’s day. Next time I might save this for a weekend event. Furthermore I did not read that this recipe will serve 12 people for a week (do you see how many beans are in this photo!). With one adult and two children under 5, I hope the staff at GEO will enjoy this too. Thank you mom for the recipe and for making me eat my beans! Happy Mother's day Mom! I hope all the mothers had the most wonderful mother’s day!(And I hope Jules and Jacquelyne will eat these beans! I’ll keep my fingers crossed) Next week I’ll tell you how my step mother used to sneak tofu into my morning smoothie

DYI Skincare By : Valerie Hould-Marchand

Who wouldn’t want beautiful glowing skin ? I am always looking for the next great thing when it comes to beauty. But honestly, I get the best results by combining a few ingredients found right inside my kitchen ! It is so easy to transform common household food items into anti-aging and soothing face masks.
It is very rewarding to make your own masks, and it allows you to control the quality of the ingredients. So experiment and find the best concoction for you and your skin type.
Egg Whites
We usually hear about the benefits of egg whites to improve hair’s luster, right ? Now, try it on your skin… Egg whites will make your skin appear tighter and smoother in minutes ! They are also high in vitamin B2, which is known to improve circulation.

How To Use
Beat two egg whites in a bowl, and then apply to your skin using a brush or your fingers. Let the mixture dry for about 10 minutes; rinse well with lukewarm water.

Potatoes & Oatmeal
This recipe will help to reduce puffiness and dark circles under your eyes.

How To Use
Peel one raw potato and grate it. Then, take one tablespoon of your grated spud and mix it with an equal part of oatmeal (oatmeal is soothing to sensitive skin). Add a tiny bit of almond milk to the mixture to form a thick paste. Apply it to the skin around the eyes ; leave on for 20 minutes. Rinse well with cool water and pat dry.

Honey Yogurt
This mask is a great daily moisturizer. The lactic acid in the yogurt will gently exfoliate your skin, and honey helps the skin retain moisture.

How To Use
Mix 1 cup of yogurt and ¼ cup of honey. Let it rest at room temperature for 20 minutes. Apply to clean skin using fingers ; leave it on for 5 minutes. Rinse off with cool water and pat dry.

Extra Tip
Add 1 teaspoon of lemon juice to this recipe for a skin lightening boost. The citric acid will help remove blemishes, and the vitamin C helps build collagen and fight off free radicals.

Cumin & Coriander Paste
This cleansing paste from Dr.oz contains highly effective anti-inflammatory ingredients. This beauty mask is great for purifying and turning over dead skin cells.

How To Use
Mix1 teaspoon of cumin
 and 1 teaspoon of coriander. Add a few drops of water to form a thick paste.
Wear the paste for 30 minutes ; rinse well with lukewarm water.


Allergy & Intolerance Warning
Generally, fresh ingredients are safe for use on your skin. However, I would suggest a patch test just to be safe. Simply apply a small amount of the mask on your hand, remove it with water, and wait for a day. If no irritation develops, you are good to go !



Until next time,

Heal yourself
Heal the planet



REferences : website : www.pantryspa.com
Website : www.facial-homemade.com

Leek Soup Kick-Off Weekend

I've been doing this cleanse for about 3-4 years, and love it! We have leeks in the bins this coming week so maybe you can try it out too, let me know what you think! I know a number of our clients are doing cleanses this time of year, feel free to share with us what you are doing too and how it works!
source:
Recipe and Instructions For Your First Two Days
Dr. Miracle, the family physician who helped me wake up and recover from my weight gain, was something of a gourmand. He gave me a number of recipes, but none more important than the one he gave me for the first, and only, “tough” weekend. On reflection, it wasn’t so tough at all, because of his “magical leek soup,” a trick used by many of the local women for generations. He had prescribed it to both my mother and grandmother at one point or another.

Leeks are a mild diuretic, and 48 hours or so of leek soup would provide immediate results to jump-start the recasting. For me, it was the start of a lifelong commitment to wellness as well as the beginning of my appreciation, my love, of leeks, about which there is much more to say. It is a trick I still use from time to time; do try it the first weekend.

The printed recipe follows. For a visual step-by-step watch the slideshow.


Recipe for Magical Leek Soup
Serves one for the weekend

2 lbs. leeks
Water to cover in a large pot

1. Clean leeks and rinse well to get rid of sand and soil. Cut end of green parts leaving all the white parts plus a suggestion of green. (Reserve the extra greens for soup stock.)
2. Put leeks in large pot and cover with water. Bring to boil and simmer with no lid for 20-30 minutes. Pour off the liquid and reserve. Place the leeks in a bowl.

Instructions:
The juice is to be drunk (reheated or room temperature to taste) every 2-3 hours, a cup at a time.
For meals or whenever hungry, have some of the leeks themselves, ½ cup at a time. Drizzle with a few drops of extra-virgin olive oil and lemon juice. Season sparingly with salt and pepper. Add chopped parsley if you wish.
This will be your nourishment for both days, until Sunday dinner, when you can have a small piece of meat or fish (4 - 6oz.–don’t lose that scale yet!), with two vegetables, steamed with a bit of butter or oil, and a piece of fruit.


Alternative:
Pity those who don’t love the sweet taste and delicate texture of leeks. Eventually, you probably will. But if it’s not to your liking, follow the example of my cousin in Aix-en-Provence. After the birth of two sons she needed to shed a few pounds, but didn’t love leeks. A neighbor suggested a variation of “magical leek soup” with the “trick” of hiding the leek among other flavorful and healthful ingredients. You too may prefer the Provençal version, known as soupe mimosa.

Mimosa Soup Recipe
1 head of lettuce
½ lb. carrots
½ lb. celeriac
½ lb. turnips
½ lb. cauliflower
1 lb. leeks
2 hard boiled eggs chopped
½ cup chopped parsley
Water to cover in a large pot

1. Clean and chop all ingredients in rough pieces and, except for the cauliflower and parsley, put them a pot. Cover with water, bring to boil and simmer unlidded for 40 minutes. Add the cauliflower and cook for another 15 minutes.

2. Pass all the contents through a food mill.

3. Serve in a bowl and add more parsley and pieces of chopped boiled eggs.

Instructions:
Eat a cup every three hours (room temperature or reheated) or so all day Saturday and Sunday until the same Sunday dinner of fish or meat, 2 steamed vegetables with a dash of butter or olive oil and 1 piece of fruit. Somewhat less liquidy and magical than the leek soup it nevertheless is an effective and tasty alternative.

Both versions are so good, and an adventure for most palates, that you will have a very hard time seeing them as prison rations. Especially if these tastes are new to you, jot your impressions of flavor and fragrance in your journal. In time, this exercise will intensify your pleasures, and you may want to keep a regular diary of your experiences gastronomiques, including some wine notes (just as serious oenologues do).

Juice it up !

By Valerie Hould-Marchand

Juicing is one of the most powerful healing tools available. Fresh juices will supply your body with concentrated enzymes and nutrients needed for the nourishment and regeneration of your body’s cells, glands, tissues and organs.

Also, your body can absorb larger amounts of nutrients from live juices than from solid foods because the process of digestion that is required when you eat whole foods is bypassed.

What to juice

Every plant on earth has specific properties and effects on our bodies. And since life is an experiment, you can juice just about anything you want ! To get you started, here are some suggestions that are sure to improve your diet plan:

Beet Juice
Beet juice is among the most valuable healing juices available. You must juice the tops as well, they contain even more nutrients than the beet. They help to strengthen the immune system and detoxify the kidneys and liver. Beets contain a form of iron that is readily absorbed into the blood, nourishing and toning it and building red blood cells. A little beet juice goes a long way, so do not consume more than 4 ounces at a time. You can also dilute the juice with 2 ounces of water.

Combine with : cabbage

Cucumber Juice
One of the best-known diuretics. It is great for the stomach, spleen and large intestine. Cucumber juice contains silicon, which can help strengthen nails and hair and improve skin conditions.

Combine with : Great with celery or dandelion greens

Turnip Juice
Turnip juice has twice the amount of vitamin C as oranges or tomatoes ! Juice the greens as well, because they contain more calcium than any other vegetable. The root helps the body get rid of uric acid, which can prevent kidney stones and gout. Turnip juice should always be mixed with other vegetables.

Combine with : Carrots, spinach, kale or collards.

FUN FACT :
Fresh juices must be consumed as soon as it is made. Air, light and heat will initiate the process of oxidation, which will cause the juice to lose vitamins, enzymes and minerals.


Until next time,

Heal yourself
Heal the planet



References : Natural Health Fundamentals, Alive Academy

Canadian Organic Growers Stand Up to Monsanto

On January 31st in New York City, the Canadian Organic Growers (COG) took part in the first phase of a court case filed to protect farmers from Monsanto’s GMO seed, which contaminates organic and non-GMO farmer's crops and opens them up to abusive lawsuits.
COG board member and organic farmer, Arnold Taylor, represented thousands of organic farmers across Canada at the oral arguments on Monsanto’s pre-trial dismissal motion claiming the 83 plaintiffs in the case have no judicially worthy complaint against the defendant.
“When Monsanto actively reserves the right to sue organic and non-GMO farmers, it’s critical to stand up to these bullying tactics,” said Taylor. “Hundreds of farmers have already been sued by Monsanto, including many in Canada. This is a serious matter.”
Unfortunately, Judge Naomi Buchward of the Federal District Court of Southern New York sitting in New York City, sided with Monsanto to dismiss the case. The Court granted Monsanto's motion to dismiss, calling plaintiffs' allegations "diaphanous" and the complaint "a transparent effort to create a controversy where none exists."
The lawsuit was originaly filed in March 2011 by Public Patent Foundation (PUBPAT), a not-for-profit legal services organization, on behalf of 36 farm organizations in North America, representing hundreds of thousands of producers, 14 seed companies, and 33 individual farms or farmers (83 total plaintiffs).  The pre-emptive lawsuit seeks to limit Monsanto’s legal rights to sue organic and non-GMO producers if found to be contaminated with GMO seed. Monsanto subsequently requested the lawsuit be dismissed, claiming the legal action to be a “publicity stunt”.
“Monsanto’s patents are detrimental to our member’s livelihoods and we must protect ourselves,” said Beth McMahon, Canadian Organic Growers’ Executive Director. “We already have significant measures to mitigate for inadvertent GMO contamination of organic crops through the Canadian Organic Standards. This case is not about "creating controversy", but upholding the fundamental rights of farmers to save seed and grow crops without threat of lawsuit.”
Genetically modified crops have already had a significant impact on Canadian organic growers, including the near eradication of commercial organic canola. Once released into the environment, it is impossible to recall GMO seeds, which are often carried by pollinators and wind currents for extensive distances. Monsanto's seed monopoly also controls the genetics of nearly 90% of five major commodity crops including corn, soybeans, cotton, canola and sugar beets.
The public is strongly encouraged to help support the Canadian Organic Growers by donating to the campaign. More information can be found at www.cog.ca. The Canadian Organic Growers also appreciates the support of the Organic Agriculture Protection Fund, which assisted with Taylor’s travel funds.

Grandpa Black's Caesar Salad

This is the most amazing dressing recipe I've had, my grandfather used to make it, the dressing makes a large portion but you will be able to use it for 5 days. If you try to cut the recipe in half it never turns out the same.
2 Heads of Romaine lettuce
3 tablespoons fresh gratedParmesan
1/2 cup croutons
1/4 cup bacon bits(optional)

Dressing
combine the following in a deep bowl
2 Eggs
3 teaspoons Dijon mustard
2 cloves crushed Garlic
1/2 teaspoon Worcestershire sauce
1 teaspoon salt
1 teaspoon pepper
juice of 1 lemon (approximately 1 Tablespoon)
drop of tobacco
1/8 cup red wine vinegar

slowly add
1 1/2 cups of Olive Oil while whisking fast
dressing will be thick and creamy

Refrigerate dressing for at least 1 hour, toss parmesean on lettuce first and mix, then combine remaining ingredients with dressing and serve!

Celery-Root Purée with Truffle Butter

Serves 4

1.5lb Celery Root (sometimes called celeriac; 2 large), peeled with a knife and cut into 1/2-inch pieces (8 cups)
1 lb boiling Potatoes (3 large), peeled and cut into 1/2-inch pieces
1/2 cup heavy Cream
4 oz black truffle butter* or 1 stick (1/2 cup) Unsalted Butter
1 teaspoon salt
1/4 teaspoon black pepper
Cover celery root and potatoes with cold salted water by 2 inches in a 4- to 6-quart heavy pot, then simmer, covered, until celery root is very tender, about 15 minutes.
While vegetables are simmering, bring cream, truffle butter, salt, and pepper just to a simmer, stirring until butter is melted.
Drain vegetables in a colander and transfer to a food processor. Add hot cream mixture in a steady stream, pulsing until smooth. (Alternatively, mash vegetables with hot cream mixture using a potato masher.)

2012 Trends in Food

Manitouland Island, Ontario Wild Fish
Among a number of articles I've been reading on trends in food, one main theme I found was thrift.  This includes everything from pickling anything; grill cheese, casual dining and sharing plates. Some of the other trends that stood out to me included are smoked fish and doughnuts.
Cultural trends of 2011 that may be continuing on in 2012 included Nordic, Peruvian, Portuguese and Moroccan.   We will continue 2012 with a rise in offbeat grains.
"Exotic Fish We're not talking about raiding your tropical fish tank, but as concerns about overfishing of traditionally appreciated varieties continue, and industry players learn more about which fish are most successfully farmed, you may start seeing lesser-known fish - wild and otherwise - in your local fish market and on menus. Paiche, fugu, and toadfish for everyone!"
Another dinning trend that began in NCY is the communal tables in restaurants; I love this and have seen them in restaurants in Toronto.
Bacon seems to be another trend that is popping up in every dish whether it be sweet or savory or even in a cocktail.
For drinks we can say for sure that bars will be focusing on domestically sourced spirits.  As well Gin and some barrel aged liquors.
Can't wait to see what else 2012 has in store!

Cook Alongside Gourmet Chef January 28

For the week of January 23 to January 27, make sure you book your Family Harvest Bin.  We will be having chef John Black of J&S Catering cook a 4 course gourmet dinner designed by this week's harvest bin.  The dinner will take place Friday January 27 and posted on YouTube and our Facebook page Saturday January 28 in time for you to cook alongside for your Saturday dinner.  There will be a vegetarian option as well as meat for the main.  We will let you know the main Friday January 20 for you to add it to your bin for the following week.  John studied Culinary arts from George Brown College, in addition to being co-owner and founder of J&S Catering he is also chef at Glen Abbey.  We welcome you to join us online for a night of good organic cooking!  Please contact the office if you would like to pre-book the ingredients for your Saturday dinner.

Turnip Relish

Turnips - 3 large, grated (about 5 cups)
Onion - 1 medium, grated
Salt - 1 tsp
Vinegar - 1/2 cup
Prepared horseradish - 2 tblsp
Sugar - 3 to 4 tblsp
Fresh Parsley—1/2 cup chopped
Cayenne pepper - dash
Directions
1) In a bowl, combine the grated turnips and onions together and parsley.
2) In another bowl, mix the salt, vinegar, prepared horseradish, sugar and cayenne pepper together.
3) Pour over the vegetable mixture; blend thoroughly.
4) Refrigerate the 5 1/2 cups relish, until chilled.
SERVING
5) Use the Turnip Relish as required on meats, sandwiches or just about anything