Monday Motivation care of Granny Longard

My grandmother, Ruby Elaine Longard, was born on May 27, 1926.  She grew up in a small town in rural Nova Scotia and moved to Halifax after marrying my grandfather. She was a mother to 5 children (and ultimately a grandmother and great-grandmother) and a homemaker extraordinaire. She skillfully managed most of the household tasks, but still made time for family, charitable work and her duties at church. She always had warm food on the table, lots of cookies, and the most sincere and loving laugh. She was open-minded and accepting others regardless of their differences.  She embodied unconditional love.  On July 7, 2013, she died with many of her family members at her side. 

Around the time of her death, my aunt found a piece of paper with a short poem that my granny had jotted down.  It read: 

"Now"

If you have hard work to do
Do it now
Today the skies are clear and blue
Tomorrow clouds may come in view 
Yesterday is not for you
Do it now

If you have kinds words to say 
Say them now
Tomorrow may not come your way
Do a kindness while you may 
Loved ones will not always stay
Say them now

If you have a smile to show
Show it now
Make hearts happy, roses grow
Let the friends around you know
The love you have before you go
Show it now

(Anonymous) 

My cousin read this poem at my granny's funeral and there was obviously not a dry eye in the room.  Such simple words resonated so profoundly with all of us as we mourned.  Even now, this poem still holds special meaning to me. When I read it, I don't feel sadness or loss, but my connection to her is strengthened. These words revive her spirt and reconnect me to what's really important. In moments where I feel unmotivated, disconnected or discouraged I try to remember this poem.

We all get caught up in the noise that surrounds us. It's easy to become distracted or overwhelmed. If that happens, take a deep breath and remind yourself of  the things that matter. Working hard to reach your goals will bring you fulfillment. Being kind to those around you will evoke joy and connectedness. The act of smiling, even if you don't feel happy, will positively shift your mood.  Projecting love, even in times of anger, will help you stay centred. 

Good luck today. Go show Monday who's boss. 

Pretty Pink Beet Hummus

I'm really into beets. If you've been following my blog you may have seen a photo of the beet-centric juice I made for Valentine's Day. Also, take a moment to scroll up to the top of the screen. Do you see the vegetable that appears very prominently in my logo?  Yes, it's a beet! 

Yesterday, while rummaging through the fridge,  I realized that I was out of hummus but amply stocked up on beets.  Therein beet hummus was born. 

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I generally follow a very standard hummus recipe. I found this gem from Inspired Taste about a year ago, and it has laid the foundation for consistently delicious hummus and bean dips. 

This new variation of hummus doesn't stray too far from it's origins, however, the addition of roasted beets adds a bit of sweetness and a huge pop of colour. Although homemade hummus is already a nutrient dense food,  this version now boasts the added health benefits associated with beets. Anti-inflammatory and rich in anti-oxidants, beets are also said to help lower blood pressure and assist with the body's ability to detoxify. 

Since this recipe only requires one beet, I recommend roasting it in your toaster oven. I put my beet on a small metal tray covered with parchment paper, and cooked it for about 45 minutes at 450°F. However, if you don't have a toaster oven, follow the instructions below for a regular oven. 

ROASTED BEET HUMMUS 

Ingredients: 

One large beet, greens removed, ends trimmed, and scrubbed clean 
One 15-ounce can chickpeas, drained and rinsed 
1/4 cup fresh lemon juice, about 1 large lemon
1/4 cup tahini 
Half of a large garlic clove, minced
2 tablespoons olive oil
1/2 to 1 teaspoon salt, depending on taste
1/2 teaspoon ground cumin
1/4 teaspoon of ground ginger (optional) 
3 tablespoons water, or more, if necessary 

Procedure: 

Prehead oven to 400°F. Wrap your beet loosely in tin foil. Transfer the wrapped beet to a baking sheet. Roast for 45 minutes, or until you can easily pierce the beet with a fork. Once it's fork tender, remove the beet from the oven. Let the beet cool down enough to handle. Hold the beet in a paper towel and use the edges of the paper to rub the skin away. The skin should peel away easily. Once you've removed the skin, cut your roasted beet into smaller chunks and set them aside as you prep the rest of your hummus. 

In a food processor or high-powered blender, combine tahini and lemon juice. Mix for about 1 minute.  Using a spatula, scrape sides and continue to mix for another 30 seconds, or until the texture is smooth and light.

Add the olive oil, roasted beet, minced garlic, cumin, ginger (if you're using it) and the salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.

Add half of the chickpeas and process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.

Slowly add 3 tablespoons of water. Add more, if necessary, until desired consistency is reached.

Enjoy your beet hummus with cut up vegetables, corn chips, or use it in a vegetable wrap or sandwich. 

My new gig at EPIC Fitness

I'm really excited to announce that starting tomorrow I'll be joining the fantastic team of trainers and holistic professionals at EPIC Fitness at 1459 Ogilvie Rd in Ottawa. My office hours are Tuesdays and Thursdays from 4:00 p.m. to 7:00 p.m. I'll be offering a variety of nutritional services for EPIC Fitness members, as well as non-members. If you'd like more information, please contact me. You can also read the official announcement HERE. 

Happy Valentine's Day!

I hope you are celebrating with something sweet. I made fresh juice with 4 beets, 3 carrots, 2 ribs of celery, 2 apples, a thumb sized piece of ginger and a lemon. 

I heart beets! 

Protein Power

A few months ago I started personal training at EPIC Fitness. I love it so much! Having a strength and conditioning program designed just for me is super motivating. Knowing that I have committed to two sessions per week with my trainer keeps me focused and on track. In just two months, I'm already feeling stronger and more flexible, and my posture is better than it's ever been. Adding more exercise to my weekly routine has also prompted me to take a closer look at my protein intake. Most of us associate protein with muscle building and recovery, but did you know that protein is an important player in our immune and nervous systems? Not to mention that adequate protein intake also supports blood sugar stability and weight management. Meghan Telpner just posted an excellent article (with recipes!) focused on protein powered breakfasts. If you are looking for a bit of inspiration or new breakfast ideas, click here to read her article. 

Curried Chickpea Sweet Potato Stew

I was away in Vermont this weekend. I went with a group of friends for a skiing /snowboarding /snowshoeing/ outdoor adventuring get-away and we stayed in one of our favourite vacation rentals, the Octagon. This is the third time my group of friends has rented this gorgeous cabin in Enosburg Falls and I'm sure it won't be the last. 

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Photo courtesy of my friend Marie-Pierre. She says the stew pairs nicely with a glass of red.

Prior to leaving Ottawa, we planned our our meals and divvied up breakfast, lunch and dinner responsibilities.  I was in charge of the meal for our first night.  I wanted to make something rich and hearty to make sure we were all adequately fuelled with healthy proteins, carbs and fats for our active weekend.  I also wanted to make something that was relatively quick and easy so that I wouldn't be spending my first night in Vermont slaving away in the kitchen.  Whenever I'm pressed for time and craving something filling, I always opt for a stew with side of healthy whole grains. This weekend I made a curried chickpea and sweet potato stew with brown rice. Since there were 12 of us, I made a HUGE batch and there was more than enough for all of us to have second helpings. In the recipe below, I reduced the portions quite a bit to make about 6 to 8 servings. 

This stew is very easy, BUT since there are so many veggies there is some chopping involved. To be quicker and efficient, I recommend chopping the items in the order they are listed below and to have most of the veggies chopped prior to starting the stew. I also recommend starting the rice just before you turn on the stove for the stew as it can take about 45 minutes to cook. 

I hope you like this stew as much as we did. Bon appétit!

CURRIED CHICKPEA SWEET POTATO STEW 

Makes 6 - 8 servings

Ingredients: 

1 tablespoon olive oil (normally I'd use coconut oil, but we didn't have any on hand)
1 medium sized onion, peeled and diced (I used a red onion)
1 medium sized carrot, peeled and cut in 1/4 inch half moons or rounds
1 rib of celery rough chopped 
2 cloves of garlic, minced 
1 inch of fresh ginger, peeled, and minced or grated 
1 bell pepper, diced 
1 tablespoon curry powder of your choice 
1/2 a pint of grape tomatoes, cut in half, or two medium sized tomatoes, roughly chopped 
2 medium sized sweet potatoes, peeled and cut into small cubes 
1 15 oz can of chickpeas, drained and rinsed
4 cups of low sodium vegetable broth or water
1 14 oz can of unsweetened coconut milk (I used full fat, but light would also work) 
3 cups of baby kale (or any leafy greens of your choice), rinsed and roughly chopped
1 lemon or lime
1 handful of cilantro, rinsed and chopped, for garnish 
Salt & pepper
1.5 cups dry brown rice, cooked according to instructions on the package 

Directions

Heat a large soup pot on medium heat. Add oil to the pot.  Add onions, carrots and celery, with generous pinch of salt, and stir to combine. Cook until these ingredients are they are softened and the onion has become translucent. You may need to add a splash of water or veggie broth from time to time if the ingredients start burning or sticking to the bottom. Add garlic, ginger and bell pepper, stir to combine. In a minute or two, add the curry spice and stir to coat the ingredients. Add the tomatoes and leave them to simmer and soften for a few minutes. 

Add the sweet potatoes, chickpeas and broth (or water) and turn heat to high. When your stew starts to boil, reduce heat to a simmer. In about 20 minutes, or once the sweet potatoes are soft, add the can of coconut milk and stir well to combine.  Add your greens, stir to combine.  Squeeze the juice of half a lemon or 1 lime and stir.  Add salt and pepper to taste.  Serve immediately with brown rice, and garnish with cilantro and a wedge of lemon or lime. A hot sauce of your choice would also give this stew a nice kick. 

Last Smoothie in Paradise

Aloha! It's our last day in paradise. In preparation for this evening's red-eye flight, we started our day with beach yoga and a delicious and super healthy green smoothie. I blended up fresh local kale, pineapple (including the core), papaya, and apple bananas with filtered water, chia seeds, hemp hearts, organic Whole Greens powder, and Bio-K+ probiotics. This smoothie is very rich in vitamins (especially Vitamin C), minerals, antioxidants and fibre. It also has great anti-inflammatory and digestive support, and extra immune support thanks to the probiotics. We're armed and ready for our long flight, but first we're going to spend the day at the beach doing some snorkelling. Hopefully we'll get a chance to swim with the sea turtles we saw off shore during our yoga class. 

Have a great day!

Banarama

I'm loving these Hawaiian apple bananas. They are a stubby little banana with a thick peel. They have a distinct tart apple taste when they are young (hence the name), and as they ripen they become very sweet, creamy and so tasty. The apple bananas in this photo are not quite ripe enough to eat. I'll need to wait a day or two until the peel browns a bit more. Besides being high in potassium, I read that this variety of banana is much higher in vitamin C & A than common bananas. Needless to say, I'll be eating lots of these while I'm in Maui. 

Green Smoothie, Pink Toes

My Airbnb accommodation here in Kihei has a Vitamix so you know I'm going to be blending all kinds of things while I'm here in Maui. This morning's green smoothie consisted of local bananas & pineapples, kale, hemp hearts, almond milk, and Organic Whole Greens powder. I like to bring the greens powder along with me when I travel because it's an easy way to get several servings of healthy, nutrient rich greens, which isn't always possible when you are away from home.

Grocery Store Goodness

On our first full day here in paradise and we got up bright and early to check out our neighbourhood and pick up groceries. We stocked up on fresh local papaya, bananas, pineapple, grapefruit, lemons, and greens. We also came across this locally harvested sea asparagus. It's quite salty, so a little bit goes a long way. So far we've used it as a salad garnish/alternative to salt. 

Stay tuned for more updates from Maui! Happy New Year! 

Aloha from Maui!

                                                                              A shot from our walk home at dusk in Kihei, Maui. 

There's Nothing Quite Like a Home Cooked Meal

Sofie's take on Grant Achatz's vegetable farrow stew. 

There's nothing I love more than receiving photos from friends, family, or clients of healthy dishes they've made at home.  The photos in this post are compliments of my friend Sofie and my mom, both of whom made recipes that I recently posted on my blog.

It makes me so happy to see others investing in their own health by preparing wholesome meals at home. Home cooking is one of the most important things you can do to take control of your health and wellbeing. As Michael Pollan says,  "The best marker of a healthy diet was whether the food was cooked by a human being."  According to Pollan,  healthy people - in all socio-economic ranks - are those who eat primarily home cooked meals, rather than fast food or prepared foods. 

As we all know, food prepared by restaurants and packaged foods are loaded with salt, fats and sugar. All of those things are okay in moderation (particularly salt and fat), but regularly consuming them in excess can quickly lead to weight gain, poor digestion, mood imbalances, reduced immunity, high blood pressure, high cholesterol, poor cardiovascular health, and the list goes on.  

Every week, regardless of how busy I am, I plan out at least two days where I commit a few hours to cooking. This is a non-negotiable date I set with myself to ensure that cooking and meal prep doesn't fall by the wayside. Cooking at home takes work, but if you make it a priority, it will happen.

Cooking at home also presents a great opportunity to spend time with your partner, family or friends. Whether it's a dinner for two, four or a big dinner party, there's a primal sense of accomplishment and satisfaction that comes from preparing, cooking and eating with others.  Relish in that! 

My mom's take on the chickpea vegetable stew. 

People often tell me they'd happily eat at home if they could make the foods that I make. Since I've launched my Facebook page and blog, I'm sure you've noticed that I'm not shy about sharing the recipes I've tried. Most of the recipes I post will be easy (often "one pot" easy) or will contain basic, whole foods, and lots of veggies. I will throw in a few healthy desserts from time to time as well. I will keep sharing recipes as I hope this will inspire you to cook at home! 

Winter's a Comin', So Are the Stew Recipes...

A few weeks ago, before it was really cold, I was working on some food photography with CY-IWANDER. I made a bunch of food for the shoot, including a variation of this crockpot stew concocted by chef Grant Achatz, owner of the famous Alinea Restaurant in Chicago. It had an unbelievable flavour complexity thanks to a mix of veggies, dried fruits and the acidity of the tomato juice and lemons. The farrow also added nice texture. It's perfect for fall/winter and can be easily modified based on whatever ingredients you have on hand. Adding beans or chickpeas will give it a protein boost. If you try it, let me know what you think!

Photo by CY-iwander. 

A Handy Guideline for Buying Organic Produce

Have you heard of the Dirty Dozen and the Clean Fifteen? It's a list of fruits and vegetables that are the most and least contaminated by pesticide use, according to the Environmental Working Group. Pesticides have been linked to a variety of health problems, including hormone disruption, cancer and brain toxicity. With that in mind, I try my best to buy organic (and local) foods when I can, but if that's not possible, I always think back to this list. I found a handy little infographic that includes the entire list of clean and dirty produce. I hope it's as useful to you as it is to me. 
 

The Perfect Snack

Hummus and veggies is one of my favourite snacks and my photographer friend CY-IWANDER captured it so beautifully. Some protein and lots of fibre, it's perfect for in between meals. I make hummus weekly and I usually start with the same base recipe, and add in roasted garlic, roasted red pepper, or fresh herbs, and/or I'll switch the chickpeas to white beans or lentils. This hummus recipe by Inspired Taste is excellent and is definitely better than store bought. Give it a try, and let me know what you think!

Roasted red pepper hummus garnished with a dollop of olive oil and a sprinkling of paprika, with a side of kalamata olives, romanesco, yellow peppers, celery, carrots and broccoli. 

Dirty, Dirty Food Additives

Just last week the Environmental Working Group released its NEW Dirty Dozen Guide to Food Additives. The EWG is an American environmental organization but this helpful guide is still very applicable to us Canadians. The guide highlights food additives associated with serious health concerns, ingredients banned or restricted in some countries, and other substances that shouldn’t be in food. Find out which foods contain them and what you can do to avoid them! Check it out here. 

Baby, It's Cold Outside

It's cold here in Ottawa today. After spending a few hours outside walking my dog, I had my heart set on making this healing, warming chickpea veggie stew. I did a quick pantry scan and realized I fell short of a few ingredients, but there was no way I was going back out in the cold! I was missing broth; I only had red onions and sweet potatoes (not pearl onions and fingerling potatoes); nor did I have harissa.

                         Image via www.foodandwine.com 

After a few years of cooking regularly, I've learned some kitchen hacks that make life easier. First off, here's a great tip: No broth? No problem! When adding the onions in the first steps of this recipe,
I also added chopped carrots and celery. A great base for any broth is 50% chopped onions to 25% chopped carrots and 25% celery (or 2:1:1 if you like ratios). This combo is called mirepoix and is used to add flavor and aroma to stocks, sauces, soups and other foods. Since I wasn't using broth, I simply added 3 cups of water instead.

I also swapped in red onion and sweet potato. I'm a big fan of sweet potatoes as they are super high in beta carotene (the precursor to Vitamin A), which is a key antioxidant.

I didn't have harissa either, but I knew I probably had most of the key ingredients. I googled "harissa spice blend" and came across a great recipe. I didn't have the exact spices required, but made a modified version using small amounts of cayenne, cumin, coriander, smokey paprika, and caraway. If you don't have those particular spices, I think garam masala, chili powder, or cumin and cinnamon would pair nicely with this stew.

I absolutely love how it turned out. Give it a try and let me know if you made any of your own modifications!

Hello, World!

This is my very first blog post on AmyLongard.com. It's hard to believe this day has come.  I've spent the last few years studying food and nutrition and I have so much information in my head that I can't wait to share with all of you.  In this blog, I plan on posting nutrition tips, recipes, interviews, food reviews, and keep you up to date on all my adventures!  I hope you'll be back to visit me again. 

All my best, 

Amy