Homemade Dark Chocolate with Sea Salt

                             

Eating dark chocolate helps lower blood pressure, boost brain health and protect tooth enamel.

Health benefits are achieved with very small amounts: as little as 6 gm of dark chocolate a day containing at least 70% cocoa.

Read full article in Canadian Health & Lifestyle

1/2 cup organic coconut oil

1/3 cup liquid honey

1 1/4 cup raw cacao powder
1/2 teaspoon vanilla extract

1/4 teaspoon sea salt

Melt coconut oil over low heat.  Remove from heat, add honey, cacao powder and salt.  Whisk until well blended and smooth.  

Line a cookie sheet with parchment paper.  Spread chocolate mixture on parchment paper to about 1/8" to 1/4" thick.  Sprinkle more sea salt on top of the chocolate.

Refrigerate until solid.  Break apart in pieces and store in air tight containers in the fridge.

Try to eat only a bit at a time.  Pairs well with houjicha green tea.

The Real Cost of Cheap Food

By Joanne Levesque, Registered Holistic Nutritionist

You get what you pay for.  This phrase applies to many things like cars, electronics, housing, spas, almost everything.  However, people in general seem hesitant to pay a higher price for higher quality food.  The same people that think I am crazy for spending $6 on a dozen pastured organic eggs from a local organic farmer might easily spend many times that amount on soda pop.  Yet there is more nutrition in a dozen clean eggs than there is in a warehouse of Coca cola.

A family of four can easily spend more than $30 at a fast food burger joint for burgers, fries and soda pop.  For under $30, they can buy a chicken, some potatoes, vegetables, salad fixings and milk and cook at home.  Which meal is more nutritious?  Obviously the latter.

The challenge is that the cook at home option requires organization, cooking skills, time and determination.  Before the age of highly processed foods, people with limited budgets would often grow their own food, eat very little meat and add very little sugar (sugar used to be expensive).  Today, a low budget diet most often involves highly processed, fast-food which combines cheap with convenience and desirability.

The desirability component is a combination of both snazzy marketing and addiction of highly processed foods.  A study published by the Scripps Research Institute in 2010 indicates that over consumption of fast food can "trigger addiction-like neuroaddictive responses" in the brain, making it harder to trigger the release of dopamine.  In other words, the more fast food we eat, the more we need to give us the same pleasure.  Thus the report suggests that the same mechanisms underlie drug addiction and obesity.

Junk food, processed food, and fast food companies are not about nutrition or sustenance, they are about entertainment and recreation.  They entertain the kids with little toys and play rooms and advertise their product using superstars or by sponsoring sporting events.  They provide a short term feel good hit even as you consume their destructive calories.

The real cost of cheap junk food and processed food is chronic disease, obesity, mood and behaviour disorders, skin disorders, headaches and the list goes on.  Our health care system cannot support these costs.  We as individuals cannot support these costs.  We end up paying in the long run: time away from work to deal with illness, early retirement, extra medical care, nursing care, and lower quality of life.

Mark Bittman, a New York Times columnist, proposes that both cultural and political changes are needed to turn this around.  On the political front, it would mean limiting the marketing of junk food, forcing its makers to pay the true costs of production, recognizing that advertising for fast food is not the exercise of free speech but behaviour manipulation of addictive substances, and making certain that real food is affordable and available to everyone.  The political challenge is the more difficult one, but it cannot be ignored.

Cultural changes are easier but still require discipline and effort at an individual level.  Celebrating real food; raising our children in homes that don't program them for fast-produced, eaten-on-the-run, high-calorie, low-nutrition junk; giving them the gift of appreciating the pleasures of nourishing one another and enjoying that nourishment together.

No-nonsense cooking and eating like roasting a chicken, making a sandwich, scrambling an egg, and tossing a salad can become popular again.  Let's focus on cooking as a joy rather than a burden.  Cook at every opportunity, to demonstrate to family and neighbours that it is not so hard to choose the better way and the more fun way.

Joanne Levesque is a Registered Holistic Nutritionist at Pure Med Naturopathic Centre.  You can reach her at Joanne@puremednaturopathic.com

Asparagus with Brown and Wild Rice & White Kidney Beans

This recipe makes a refreshing seasonal salad that is macronutrient balanced and delicious.  Only choose fresh local asparagus.  Avoid asparagus from Peru or the US as it leaves a huge carbon footprint.

Ingredients

1 cup Brown and Wild Rice Blend (Lundberg Wild Blend is nice)

1 cup raw almonds, chopped

1 bunch local asparagus, trimmed and chopped in 2” pieces

1 cup cooked cannellini beans (white kidney beans)

¼ cup fresh squeezed lemon juice

¼ cup extra virgin olive oil

Sea salt and pepper to taste

Bean Preparation

It is best to soak dried cannellini beans in water for 24 hours and then cook them, as opposed to using canned beans.  Canned beans usually contain some sort of preservative and cause gas and bloating.  Try cooking beans every weekend.  They keep well in the fridge for about one week.  Use the beans in pasta dishes, salads, dips and stir-fry’s.

To prepare the beans, drain and rinse the beans after their 24 hour soak.  Place them in a large pot and cover with two inches of water.  Bring to a boil for 3 minutes.  Drain and rinse the beans and wash the pot.  Return the rinsed partially cooked beans to the clean pot and cover with two inches of water.  Bring to a boil again and simmer for about 20 to 30 minutes or until the beans are cooked through and tender.  Remove from heat and salt the beans with about a tablespoon of salt. Let the beans sit for five minutes or so before straining.  

Directions

Cook rice according to directions.  Cool to room temperature.  Add chopped asparagus to a pot of boiling water and cook for 2 minutes.  Drain and place asparagus in cold water to stop the cooking process and to preserve the vibrant green colour.  Once cool, drain the asparagus and add to the cooled rice.  Add cooled cooked beans and chopped almonds.  Drizzle with lemon juice and olive oil.  Season with sea salt and pepper.

10 Tips for Eating Organic on a Budget

1.     Join a CSA! See http://csafarms.ca to find a CSA location near you. Fresh produce from the supermarket is more expensive and not as fresh, even if it’s marked organic.

2.    Don’t buy convenience food, it’s much more expensive than making things from raw ingredients. Make meals in big batches and freeze in meal-sized portions.

3.    Eat more of every fruit and vegetable, including cauliflower stalks and greens, potato skins, and citrus zest. It’s good quality food, don’t waste it! See http://www.101cookbooks.com/ for great recipe ideas.

4.    Make a shopping list, and stick to it! It’s the little snack foods and extra items that can bump up your food budget.

5.    Buy cheaper cuts of organic meat, like stew beef, and get creative in the kitchen. Also, consider eating a little less meat by making dishes with other high-protein ingredients like lentils and beans.

6.    Grow your own fruits and vegetables. If space is very limited, grow some herbs in a window box or a pot of lovely tomatoes. Growing your own food can help you develop better eating habits and make you think of food in a new way.

7.    Keep an eye out for store sales on cupboard staples.

8.    Bake your own bread, cookies and cakes. It'll give you better bang for your buck and you can control the amount of sugar that goes into them.

9.    Forage for wild food, even in the city. Everything from fresh herbs to tree-ripened fruit is on your doorstep. Watch this video for ideas :http://www.youtube.com/watch?v=LkJgh9u7scw

10.   Buy fruits and vegetables that are locally in season. Don't go for the pricey strawberries from California in January.

Bone Broth

Homemade bone broth is a Super food

According to Sally Fallon of the Weston A. Price Foundation, bone broth is a cure-all in traditional households.

Homemade bone broth aids digestion and has been used for centuries as a healing folk remedy for the digestive tract.  It is extremely nourishing -- full of minerals, vitamins, amino-acids and various other nutrients in a very bio-available form.

Homemade bone broth provide building blocks for the rapidly growing cells of the gut lining and they have a soothing effect on any areas of inflammation in the gut.

The key to bone broth is the homemade part.  Commercially available broths and stocks, granules or bouillon cubes are highly processed and full of detrimental ingredients.  These need to be avoided.  They will not soothe the gut and may actually contribute to digestive inflammation.

You need meat and bones to make a good bone broth.  Beef, lamb and poultry are all highly suitable and will make broths with different flavours and different nutritional composition.

It is very important to only use bones from organic pastured or wild sources as conventionally raised beef, lamb, and poultry contains hormones, pesticides and other toxins.

The Ottawa Organic Farmers Market is a great source of bones from organic pastured beef, lamb and poultry -- and it is open year round every Saturday between 10am and 2pm.  http://www.oofmarket.ca 

Following are recipes for Bone Broth.  These recipes are adapted from the recipes on the Weston A. Price Foundation website.

Chicken Stock

·         1 whole organic free range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings.

·         gizzard and liver from one chicken (optional)

·         4 liters cold filtered water

·         2 tablespoons apple cider vinegar (important! the acid pulls the minerals from the bones)

·         1 large onion, coarsely chopped

·         2 carrots, peeled and coarsely chopped

·         3 celery stalks, coarsely chopped

·         1 bunch parsley

If you are using a whole chicken, remove the neck, fat glands and the gizzards from the cavity.  Cut chicken into several pieces. Place chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley.  Let stand 30 minutes to 1 hour.  Bring to a boil, and remove scum that rises to the top.  Reduce heat, cover and simmer for 6 to 8 hours.  The longer you cook the broth, the richer and more flavourful it will be.  About 10 minutes before finishing the broth, add parsley.  This will impart additional mineral ions to the broth.

Remove chicken pieces with a slotted spoon.  Put the broth through a sieve.  Let the chicken cool and remove chicken meat from the carcass.  Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries.  Strain the broth into a large bowl and place in your refrigerator until the fat rises to the top and congeals.  Skim off the fat and store the broth in covered containers in your refrigerator or freezer.

Beef or Lamb Stock

·         about 4 pounds marrow and knuckle bones from organic pastured beef or lamb

·         4 or more liters of cold filtered water

·         1/4 cup apple cider vinegar (important! the acid pulls the minerals from the bones)

·         3 onions, coarsely chopped

·         3 carrots, coarsely chopped

·         3 celery stalks, coarsely chopped

·         6 cloves of garlic, whole and still in peel

·         several sprigs of fresh thyme, tied together

·         1 teaspoon peppercorns

·         1 bunch parsley

Place the bones, onions, carrots, celery and garlic in a roasting pan and brown at 350 degrees in the oven for about 45 minutes, stirring every 15 minutes.  When well browned, add to a very large pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add the vinegar and additional water, if necessary, to cover the bones.  Bring to a boil.  A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.

Simmer broth for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn't even smell particularly good. But don't despair. After straining you will have a delicious and nourishing clear broth.

Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.

Fish Curry

Pacific salmon is still in season but not for much longer.  I usually buy lots when it is in season and then freeze it for the off season.  Since it tends to be a tad drier than other salmon, I like serving pacific salmon in a coconut red curry sauce which locks in the salmon’s moisture.

The following recipe was again inspired by seasonal vegetables (what was available in my garden).  You can serve this curry with jasmine rice, or basmati rice or no rice. Make enough for leftovers the next day.  The flavours seem to intensify the next day.    

Joanne Levesque RHN, Pure Med Office Manager and Holistic Nutritionist

Serves 4

1 medium eggplant, chopped in 1 inch cubes (essential ingredient)
1 medium zucchini, chopped in 1 inch cubes
1 green or red pepper, chopped in 1 inch pieces
2 medium carrots, sliced 1 medium onion, chopped in ½ inch cubes

Optional vegetables: broccoli, cauliflower, snap peas, green beans, sweet potatoes or bok choy

4 servings of pacific salmon, cut in bite size pieces

3 tablespoons coconut oil
1 can coconut milk
½ can (2 tablespoons) of red curry paste 2 tablespoons of fish sauce

Melt coconut oil in a wok over medium heat.  Add onions and eggplant and sauté for about 7 minutes.  Add remaining vegetables and salmon and continue cooking for about five minutes or until salmon is just done.  Set aside.
Heat coconut milk in a large saucepan.  Add red curry paste and mix well.  Simmer for 2 minutes.  Add fish sauce and simmer for another 2 minutes.

Pour coconut milk mixture over vegetables and fish.  Mix in well and heat through.
Serve over rice or by itself and garnish with basil and cilantro.  Yum!

Processed Chicken Nuggets vs Homemade Chicken Bites

Who Knew?

Do you know what is in that Chicken Nugget that you are ordering for your kids?  Let me give you a few examples of their 38 ingredients.  Corn – of every description … fillers mainly!  The hydrogenated oil can come from soybeans, canola, or cotton (yes, you read right, cotton) and several synthetic ingredients that are byproducts of a petroleum refinery or chemical plant.  A whole long list of chemicals that are carcinogens and reproductive effectors.  Oh, and it is also flammable.  And the best part – something called tertiary butylhydroquinone (TBHQ) which is made from petroleum and is sprayed either on the nugget or inside the box to “help preserve freshness”.  This is a form of butane – you know lighter fluid?  Thankfully the FDA has only allowed processors to use this “sparingly”, I say thankfully because eating a single gram of TBHQ can cause “nausea, vomiting, ringing in the ears, delirium, a sense of suffocation, and collapse.”  Eating five grams of TBHQ can – wait for it – kill you!  Chicken nugget anyone?

The Omnivore’s Dilemma

by Michael Pollan   

Now for the Clean Homemade Version

adapted from Tosca Reno’s Eat Clean Crispy Chicken Bites Recipe

3 organic boneless, skinless chicken breasts

¼ cup oat bran

¼ cup wheat germ

1 tablespoon coarsely ground flaxseed

¼ cup coarsely ground almonds

½ teaspoon sea salt

½ teaspoon white pepper

pinch of garlic powder

½ cup water or organic chicken broth

1 large organic free range egg white, lightly beaten

Preheat oven to 400F.  Prepare baking sheet by lining with parchment paper or coating lightly with extra virgin olive oil.  Cut chicken breasts into nugget-sized pieces, about 1.5 inches square.  Set aside.

Combine all dry ingredients in a large container with a tightly fitting lid.  Shake well.  Combine water and egg in a medium bowl.  Dip each piece in the water/egg-white mixture, then dip each piece in the coating mixture.  Make sure each piece is well coated.

Place on the baking sheet.  Bake for 10 to 15 minutes or until golden and the chicken is cooked.

Serve with a homemade honey mustard (mix raw honey with Dijon mustard).

Food Additives: The Great Deception

As we head out of vacation season, the pace of life picks up and we are easily tempted to grab processed food on-the-go. But why are these unhealthy foods so appealing? In the last few decades, countless food additives have made their way into our daily menu. There are many reasons to add these man-made chemicals into food: they increase shelf life, enhance flavour and add color to otherwise bland food. These substances can have profound detrimental effects on our mental health, concentration, and immune function. Some may also be associated with long-term increased risks of cancer and cardiovascular disease. Limiting these substances can improve both physical and mental well-being.

Some of the most common food additives associated with detrimental effects include artificial food colours, monosodium glutamate (MSG), nitrites and nitrates, sulfites, high fructose corn syrup (HFCS), and aspartame. While much of the evidence suggests that their safety is questionable, the data has not been consistent enough to compel them to be banned from the Canadian food industry.

Artificial colours and additives are associated with a higher incidence of hyperactivity in children, according to a double-blind, placebo-controlled trial published in The Lancet in 2007. Artificial colours are listed under the ingredients list under names such as tartrazine, sunset yellow, brilliant blue, indigotine, fast green, allura red, erythrosine, or Orange B (Downs, 2008).

A flavour enhancer that most people are familiar with is MSG. It has been associated migraine headaches, dry mouth, asthma, and skin flushing reactions, although none of these effects have been shown to be consistent in clinical trials (Freeman, 2006). It may be that only certain individuals are sensitive to MSG.

High fructose corn syrup is a sweetener found in common foods and condiments, including sodas, fruit juices, ketchup, mayonnaise, and even flavoured yoghurt. The body breaks it down slightly differently from sucrose (table sugar), which causes even more conversion of sugar into fat (Bray, 2010). It is associated with an increased risk of obesity, cardiovascular disease, and diabetes. As well, the artificial sweetener aspartame has been controversial. Case reports suggest that some individuals experience dizziness, ringing in the ears, vertigo, and hearing loss as a result of aspartame consumption (Pisarik et al., 2009).

Nitrites and nitrates are commonly found in processed and smoked meats, foods, and drinks. They have been associated with an increased risk of cancer in several studies, including thyroid cancer (Kilfoy et al., 2011) and colorectal cancer (Knekt et al., 1999). Sulfites, which are used as preservatives in foods and drugs, have been associated with a wide range of reactions including hives, digestive issues, and asthmatic or anaphylactic reactions (Vally et al., 2009).

While trying to avoid all of these additives could become an overwhelming task, the best approach is to familiarize yourself with the ingredient lists of the foods you consume on a regular basis. Then, look around at your grocery store, health food store, or local farmer’s market for healthier alternatives free of additives. By giving yourself wholesome and additive-free nutrition, you will improve your physical and mental-emotional health as you head into the new season. 

Tamar Ferreira Bsc (Hons),ND

References:

Bray, G.A. (2010). Fructose: Pure, White, and Deadly? Fructose, by Any Other Name, Is a Health Hazard, J Diabetes Sci Technol., July;4(4): 1003-7.

Downs , Martin (2008). The Truth About 7 Common Food Additives, Retrieved August 22, 2011 , from WebMD website: http://www.webmd.com/diet/features/the-truth-about-seven-common-food-additives.

Freeman, M. (2006). Reconsidering the effects of monosodium glutamate: a literature review, J Am Acad Nurse Pract., Oct;18(10):482-6.

Kilfoy, B.A., Zhang, Y., Park, Y, Holford, T.R., Schatzkin, A., Hollenbeck, A., et al. (2011). Dietary nitrate and nitrite and the risk of thyroid cancer in the NIH-AARP Diet and Health Study, Int J Cancer, Jul 1;129(1):160-72.

Knekt, P, Järvinen, R, Dich, J, Hakulinen, T. (1999). Risk of colorectal and other gastro-intestinal cancers after exposure to nitrate, nitrite, and N-nitroso compounds: a follow-up study, Int J Cancer, Mar 15;80(6):852-6.

McCann, D., Barrett, A., Cooper, A., Crumpler, D., Dalen, L., Grimshaw, K., et al. (2007). Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial,Lancet, Nov 3; 370(9598):1560-7.

Pisarik, P., Kai, D. (2009). Vestibulocochlear toxicity in a pair of siblings 15 years apart secondary to aspartame: two case reports, Cases J., Sep 15;2:9237.

Vally, H., Misso, N.L., Madan, V. (2009). Clinical effects of sulphite additives, Clin Exp Allergy, Nov;39(11):1643-51.

Why opt for Organic Grass-Fed Meat over Factory Farmed Meat?

Many consumers don’t really know if or why they should opt for organically raised grass-fed meat over conventionally raised meat. I’ve reached out to some of our very own local organic farmers to find out.

L.J. Helferty owner of Totally Natural Beef Farm, (approximately 120 km west of Ottawa) listed four important points stating what you don’t have to worry about when purchasing organic meat as opposed to conventional meat.

1. Chemical sprays and fertilizers that were used when growing the crops that were fed to the animal and the environmental impact of those farm inputs.

2. GMO crops that may have been fed to the animal. I don't think we really know the full   impact of GMO foods on animal health and our health.

3. Hormone injections to increase weight gain of the animal.

4. Antibiotics added to the food that the animal consumed.

L.J went on to list the benefits of organic grass- fed animals like the cattle raised on his farm. 

          1. No feed lot confinement of the animal

          2. Low in fat, similar to fish and chicken

          3. Much higher in Omega 3 Fatty Acids

          4. Higher in cancer fighting Conjugated Linoleic Acid (CLA's)

          5. Higher in Vitamin E

          6. Higher in Beta Carotene

         7. Much lower risk of E Coli contamination 

Linoleic acid also helps lower the risk of diabetes, allergies, depression, inflammation, autoimmune disorders high cholesterol and triglycerides. Choosing organic meat significantly diminishes the risk of being exposed to toxins, including the toxin that is believed to cause mad cow disease.

Barbara Schaefer from Upper Canada Heritage Meat Farm described the life of her pigs on the farm:

“I raise my pigs outside on pasture land where they can graze and root the soil, exercising their natural tendency. They are allowed to be social animals, roaming in herds and enjoying the sun, the rain and even the snow. My pigs receive no antibiotics. There is no need when they are outdoors in the fresh air. My pigs receive no growth hormones – they are allowed to grow slowly as nature intended. Yes, my methods take longer and are far more labour intensive than industrial pork production. But the result is pure, healthy pork with a richer flavour….”

I believe opting for organic grass fed meat is a worthwhile investment when you consider your family’s overall health, as well as the sustainability of the land for future generations to come.


Nancy Morin, PureMed Medical Receptionist

For more information on this subject please visit:

http://www.mercola.com/beef/health_benefits.htm

http://omafira.gov.on.ca -Ministry of Agriculture, Food and Rural Affairs

Top Foods to Buy Organic

There are lots of reasons to buy organic.

First, it's better for the environment. No pesticides means healthier soil, water, and wildlife. Buying organic supports small farmers. Organic farmers can earn a fairer price for organic produce compared to factory farming. Organic farming is good for biodiversity. Organic farmers are growing a wide variety of non-genetically modified (non-GMO) fruits and vegetables. Where factory farming has shrinked our choices in the supermarket to one or two types of any produce variety, organic farmers are resurrecting many heirloom varieties.

Finally, organic foods are healthier for you.  The research on whether consuming organic food is healthier for people remains inconclusive.  However, the USDA's own tests show that most non-organic produce contain residual pesticides even after washing.  The long term effects of consuming these pesticides has not been sufficiently studied, but they can't be good for you.

Celery

Celery has no protective skin, which makes it almost impossible to wash off the chemicals that are used on conventional crops.

Peaches

Multiple pesticides are regularly applied to these delicately skinned fruits in conventional orchards.

Strawberries

If you buy strawberries out of season, they're most likely imported from countries that use less-stringent regulations for pesticide use.

Apples

Like peaches, apples are typically grown with the use of poisons to kill a variety of pests, from fungi to insects. Scrubbing and peeling doesn't eliminate chemical residue completely, so it's best to buy organic when it comes to apples. Peeling a fruit or vegetable also strips away many of their beneficial nutrients.

BlueberriesBlueberries are treated with as many as 52 pesticides, making them one of the dirtiest berries on the market.

Nectarines

With 33 different types of pesticides found on nectarines, they rank up there with apples and peaches among the dirtiest tree fruit.

Peppers

Peppers have thin skins that don't offer much of a barrier to pesticides. They're often heavily sprayed with insecticides.

Spinach

New on the list for 2010, spinach can be laced with as many as 48 different pesticides, making it one of the most contaminated green leafy vegetable.

Kale

Traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease, but recently it was found to have high amounts of pesticide residue.

Cherries

Even locally grown cherries are not necessarily safe. In fact, in one survey in recent years, cherries grown in the U.S. were found to have three times more pesticide residue then imported cherries.

Potatoes

America's favorite vegetable can be laced with as many as 37 different pesticides.

Grapes

Vineyards can be sprayed with different pesticides during different growth periods of the grape, and no amount of washing or peeling will eliminate contamination because of the grape's thin skin.

Leafy greens

Leafy greens are frequently contaminated with what are considered the most potent pesticides used on food 51 of them.

Carrots

Carrots can be treated with 26 different pesticides.

  

Pears

As insects become more resilient to the pesticides used on pears, more and more chemicals are used 28 of them.

Tomatoes

The thin skin of tomatoes can allow pesticides to enter the fruit.