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Tzabia taught me that nourishment is about more than food – it’s also about discovering the things in life that feed your soul and that make you happy.

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From antioxidants to neuroscience to women’s health, here is where you’ll find all The Food Coach® postings.

Recipe: Paleo Cauliflower Bread or Pizza Crust

Posted by foodcoach on Apr 9, 2015

Although I’ve seen many recipes using cauliflower as a substitution for grain, the recipe inspiration for cauliflower bread and crust came from . It was suggested that we try it at a cooking demo that I did with my JOtDT group. (Thanks to Debbie for coming up with the suggestion). The issue that I had with the recipe from ironyou is that I don’t have a microwave to cook the cauliflower and it didn’t look like I was going to be able to squeeze out much water as a result. So I sautéed it in a dry ceramic pan and added psyllium to the mix to absorb the extra water. It turned out beautifully. Yummy, filling and a great base for melted cheese (check out his photo at theironyou) and for eggs and spinach. I can imagine how wonderful it would be as the base for eggs benedict. 1 head cauliflower, leaves and brown spots trimmed off (makes 5 – 6 cups of riced cauliflower) 2 eggs, beaten 3 tb psyllium husks 1 1/2 tsp sea salt fresh ground pepper to taste (I use a lot) 1 tb extra virgin olive oil 2 tb finely chopped garlic 1/2 tsp cumin or other favourite herb(s) – (I suspect Mediterranean herbs would work well) Heat oven to 350°F. Rack should be in second slot from the bottom. Cut or break the cauliflower into small/medium sized flowerets. Using a food processor with a standard blade, rice the cauliflower in four batches. If you put too much into the processor at any given time, you will have some large un-riced pieces. You want it to look...

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Recipe Alteration: Life-Changing Loaf of Bread

Posted by foodcoach on Mar 4, 2015

Full credit to Sarah Britton for her Life-Changing Load of Bread. It is a fantastic accomplishment to make a bread that looks and tastes amazing, and is filled with only healthy, natural, low- sugar impact foods. Read her blog first, get the low down on how to make it, see the photo, and then if you want to take the oats out, make it grain-free and paleo, try this version. My friend Elise, who introduced me to the bread has also done a cinnamon raisin version which she says (and I believe her) is amazing. I’ll include her notes about that. 1 c sunflower seeds 1/4 c ground flax seed 1/4 c hemp seeds 1/2 hazelnuts (or another nut such as walnut or almond) 1 1/4 c almond flour 1/4 c coconut flakes (unsweetened) 2 tb chia seeds 5 tb psyllium 1 tsp sea salt 1 tb honey 3 tb coconut oil 1 1/2 c water Grease a loaf pan with coconut oil. Cut a strip of parchment  that is the width of the bottom of the loaf pan (not wider cuz you don’t want it to run up the sides) and long enough to come up the ends of the loaf pan. This is so that when you pull the bread out it has help to come out in one piece. Mix all of the dry ingredients in a large bowl. Melt the coconut oil and honey without letting it boil. Add that to the dry ingredients. Add the water. Spoon it into the loaf pan and flatten it out. Let sit at room temperature for a minimum of 2...

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Thai Inspired Crock Pot Chicken

Posted by foodcoach on Feb 19, 2015

Cold weather calls for warming foods. Crock pots work well for having a large batch of ready-to-serve delicious and nutritious stews and soups. For more about crock pot cooking in general, check out this post from my friend and colleague, Darren Stehle from . This recipe is a take-off from this one at the Betty Crocker kitchens (wow – still around after all these years). I changed a few items and measurements, made it healthier by substituting the vegetable oil for coconut oil and using homemade stock. 4 cups vegetable or chicken/turkey stock (use chicken or turkey stock if you like a fattier consistency and flavour) 1 – 2 tb red curry paste (more if you like heat) 3 tb fish sauce 1/2 tsp. sea salt 1 tsp dried basil 1/4 c finely chopped ginger 4 cup carrots (sliced on the diagonal in approx 1″ chunks) 4 cup onion (2 large, chopped in large 1″ chunks) 10 medium garlic cloves, peeled 2 cup celery with leaves (sliced on the diagonal in approx 1″ chunks) 3 lb boneless, skinless chicken thighs (or you can also use bone-in, skin-on for a more fatty flavour) Place the ingredients in a 5-6 quart crock pot in the order listed. Cook on high for 5 hours. 30 minutes before the stew is ready, stir-fry (preferably in a cast iron pan to get excellent browning of the mushrooms): 8 oz (3.5 cup) mushrooms, quartered in 1 tb coconut oil  with a sprinkling of salt Saute the mushrooms on high until the water is cooked out of them and you get a brown colour. Add them to the stew...

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Fitness Recovery Shake

Posted by foodcoach on Feb 19, 2015

This is a great shake to have within 30 minutes of an intense workout, whether it is power or cardio based. This is the time when the muscles are most ripe to recovery their stored sugar (glucose) supply and when protein can most easily be shuttled into the muscle tissue alone with the glucose. We keep fat low or non-existent so the digestion and uptake of the sugar and protein are not slowed down. 1 scoop Ergogenics Whey Isolate (or equivalent) – vanilla, chocolate or unflavoured 1 c. coconut water (great sport drink) – no sugar added. 4 large strawberries (frozen or fresh) ice cubes if the strawberries aren’t frozen 1/2 medium banana 1 tsp L-Glutamine powder 37 g carbs, 37 g protein, 0 fat, 19 g sugar, 3 g fibre, 294 calories  –  (nutrient breakdown is based on the Ergogenics...

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Guest post: Why you should buy a slow cooker

Posted by foodcoach on Aug 29, 2014

Why You Should Buy A Slow Cooker Guest Post by Darren Stehle Can I share something with you? My slow cooker is my favourite kitchen appliance next to my espresso machine! My partner bought me a slow cooker last Christmas and after using it a few times I wish I had of bought one 25 years ago! Let me ask you, do you like things that are easy? What about cooking that’s, Made in one pot? Cooks without you have to be there? Easy to clean up? Cooks all by itself overnight or during the day — ready for dinner when you get home from work? All the above and healthy to boot? I know I sound like a used car salesman at this point, but I don’t think I’ve ever been as excited or as pleased with a cooking appliance. Which is why I think you should rush out now and buy a slow cooker! I resisted buying a slow cooker for years. I didn’t think I would use one because I went to chef school and know how to cook from scratch. In my experience working as a personal trainer and a cooking instructor, clients have told me things like: I don’t know how to cook I hate cooking I don’t know how to organize well in the kitchen Having a slow cooker solves so many of those challenges. All the ingredients go into the crock pot. You don’t have to worry about making a perfect cut for presentation (unless you want to). You can serve your meal straight from the pot and/or put it away in...

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Multi-vitamins/minerals – is it worth your MEF (money, effort, focus)?

Posted by foodcoach on Aug 14, 2014

I get asked this question a lot. Should we be using multivitamins? Are they worth it?  Here’s my encapsulated view of the world of multivitamin/minerals (further known as multis). The Overview Multi-vitamins/minerals are not going to save you from a bad diet. Good food is foundational. Multis are there  to act as supportive operatives for the nutrients in the food that you eat. If you eat crappy food, not only will you eventually feel the effects of not getting the value from your diet, you won’t have the nutrition for the multis to add their support. Next question: Then if we eat well, do we really need a multi? This depends on what you think the definition of eating well is. Since I’m the one writing this and I spend most of my working hours focused on food and nutrition, I’ll ask you to follow my lead on what constitutes a high quality, nutrient-rich diet. If on a close-to-daily basis, you get: 6 – 10 servings of vegetables (serving: 1/2 cup hard veg, 2 cups leafy greens) 4 – 6 servings of lean or plant based protein 3 servings of fresh or frozen fruits some nuts and seeds some good fat at each meal and, 3 servings of fatty fish per week …then maybe you don’t need a multi. Probably you’d be better with a few targeted nutrients for your specific body needs. On this one, all I can say is, work with an experienced nutritionist or naturopathic doctor to determine what those needs are. For those who know that they don’t eat an optimum diet, a multi vitamin mineral can be helpful...

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