The book is called 100-Calorie Snack Cookbook by Sally Sampson.  It’s filled with hundreds of recipes, accompanied with colourful pictures and serving ideas and has a breakdown of the calories in fats, carbohydrates, protein, sodium and dietary fibre.  The book is further organized into different chapters form soups, to protein snacks, to tasty healthy deserts.

It is a well establish fact that small frequent meals throughout the day and incorporating snacks into your diet between meals is the key to stabilizing blood sugar, reducing stress, enhancing energy and losing weight!

For those that want to start eating healthier or for those that are looking for new and exciting snack options this is the perfect book for you!

Say good-bye 100 Calorie Thinsations and all other processed low calorie, nutrient void foods and say hello to a library of tasty, healthy, low glycemic snack options.  It’s one thing to reduce calories lose weight, but if you are doing it by filling your diet with low calorie highly processed foods stripped of nutrients and pumped with artificial this and chemical you may lose weight but do you gain health – NO.

If losing weight or maintaining a healthy weight is important to you check out this book.  Here a few of my favourite recipes from the book so far – Enjoy!

Ps. you can pick yourself up at a copy at Amazon by clicking this link: 100-Calorie Snack Cookbook

Peanut Butter- Banana-Apple Bites (1 serving)

• 2 thin slices of apples
• 2 teaspoons peanut butter (can substitute with almond or other nut butters)
• ¼ banana, sliced
• ½ teaspoon honey
• 1/8 teaspoon of cinnamon
• 14 blueberries (optional)

Place the apple slices on a flat surface and spread the peanut butter.  Top with the banana.  Sprinkle with honey, cinnamon, and if desired add blueberries.

Beet Chips (4 servings)

• 8 beets, boiled or roasted until soft, peel and slice as think as possible
• 1 teaspoon salt (if you’re reducing salt in your diet, use less salt or try low sodium alternatives such as Herbamare spice by A.vogel)
• 1 teaspoon olive oil

Preheat oven to 400 F.  Line 2 baking sheets with parchment paper.  Place beets, salt and oil in a large bowl and toss until beets are well coated.  Pour the beets in a single layer onto the baking sheets, transfer to the oven, and bake until they are beginning to brown on the edges and are just crisp, about 40 minutes.  Set aside to cool and then transfer to a jar or for up to 3 days. If they become moist, simply pop them in a 300 F oven for about 5 minutes.

Vegetable Cottage Cheese (1 serving)

• ½ cup nonfat cottage cheese
• 1 tbsp chopped English cucumber
• 1 tbsp chopped tomato
• 1 tbsp chopped carrot
• 1 tbsp chopped chive
• ½ tbsp chopped red ions
• ¼ teaspoon dried oregano
• Salt and pepper to taste

Place everything in a mixing bowl and gently combine.  Cover and refrigerate for at least ½ hours and up to 4 hours.

Berry Fro-Yo (4 servings)

• 2 ½ cups strawberries, sliced and frozen
• 2 cups blueberries, frozen
• ½ cup plus 2 tbsp frozen plain low-fat yogurt
• 1 teaspoon fresh lemon juice

Place frozen berries in the food processor.  Process until smooth.  Gradually add the yogurt and lemon juice and process until completely incorporated.  Serve immediately or cover and freeze in individual portions for up to 2 weeks.  If you freeze the portions, let them sit at room temperature for 10 minutes before eating.

I was first introduced to it at a dinner party by one of my classmates from my naturopathic medical training.  It was the fluffy, creamy, slightly crunchy texture of the quinoa that won me over immediately!  Soon after my first introduction to this fabulous “grain” I began incorporating it into my own cooking and was thrilled to learn about all the nutrients and numerous health benefits I was gaining from eating this delicious food.

Most commonly considered a “grain,” quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.  Quinoa is an amino acid-rich (protein) food.  It also supplies complete protein, meaning it includes all nine essential amino acids which makes it an especially good choice for vegetarians or vegans to ensure adequate protein intake.

Quinoa is especially rich with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes, atherosclerosis, antioxidant, menopausal, asthma, cancer and much more.   In addition, quinoa is gluten free; thus, it is one of the least allergenic “grains.”

Nutrient Breakdown

Macro Nutrient Comparison to Other Grains (as a percentage)

Tips for Preparing Quinoa

1. It is always a good idea to thoroughly wash the seeds.
2. To wash quinoa, place it in stainless steel strainer, run cold water over the quinoa and gently rub the seeds together with your hands.
3. To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare.
4. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail.
5. If you desire the quinoa to have a nuttier flavor, you can dry roast it before cooking; to dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes.

A Few Quick Serving Ideas

1. Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.
2. Add nuts and fruits to cooked quinoa and serve as breakfast porridge.
3. For a twist on your favorite pasta recipe, use noodles made from quinoa.
4. Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.
5. Add quinoa to your favorite vegetable soups.
6. Ground quinoa flour can be added to cookie or muffin recipes.
7. Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat.

Tasty Quinoa Recipes

Meatless Quinoa Burgers

1. Mix above ingredients, add salt and pepper to taste.
2. Form burger with wet hands (patties are about 4 inches in diameter and ½ inch thick).
3. Lightly oil frying pan.
4. Cook about 5 minutes each side until golden brown.

Variations:

• 1/2 cup cooked and finely chopped broccoli
• 1/2 cup mushrooms, finely chopped

Quinoa Pilaf

1. In a medium skillet, heat olive oil.
2. Add onions, celery, garlic and mushrooms.
3. Sauté for three or four minutes until slightly browned.
4. Add Quinoa and stir for a minute or two to coat with oil.
5. Add water or broth, cover and bring to a boil.
6. Reduce heat and simmer 10 minutes.
7. Remove from heat and add remaining ingredients.
8. Serve immediately.

Make 4 – 6 servings

Stuffed Bell Peppers

1. Rinse Quinoa well and set aside to drain.
2. Chop onion, garlic, and sun dried tomatoes and set aside.
3. Cut tops off of bell peppers, rinse the bodies clear of seeds. Trim the seedpod off the tops and save the tops.
4. Heat 2 cups of broth to a boil in a medium sized saucepan. Once broth has reached a boil dump in the Quinoa and sun dried tomatoes. Cover and bring flame down to simmer for 12 minutes.
5. Add 1 cup of buckwheat groats to 1 egg white (or egg substitute) and mix until groats are coated.
6. Turn mixture into a dry frying pan and cook over medium heat for 2-3 minutes stirring well to keep groats separated. After 2-3 minutes add a cup and a half of broth, onion, garlic and other spices.
7. Cover and bring flame down to a simmer for 0-12 minutes, stirring occasionally.
8. Take Quinoa from stove and drain, saving vegetable stock (you’ll need it in a minute).
9. Place Quinoa in a bowl and add the buckwheat groats once they have finished.
10. Add 1 cup of tomato puree your favorite tomato sauce and mix well.
11. Once mixed, spoon liberally into bell peppers and put pepper tops back on.
12. Take left over broth and put into large pot with steamer tray.
13. Add broth or water until water just touches bottom of steamer rack and place Peppers into pot.
14. Secure lid and place on stove.
15. Bring to a boil then let simmer for 20-30 minutes, until peppers are very soft.
16. Serve.

Nutty Green Quinoa

1. Bring water to a boil, add quinoa and salt; stir and simmer, covered, for 10-15 minutes.
2. Remove from heat and let sit for another 10 minutes; then remove cover and allow to cool.
3. While quinoa is cooking, blend almonds, parsley, garlic, and oil in a food processor.
4. When quinoa is cool, stir with nut mixture and add pepper to taste.
5. Garnish with cucumber if desired.

Bars are among the easiest and least time-consuming to prepare and the only equipment you need is a food processor.  You will find these bars to be a big contrast to the regular cereal bars.  They are filled with nutrient dense foods that will give you all the nourishment you need to have an invigorating start to the day and sustainable energy throughout your day.

You can eat 1 to 2 bars a day, and if you make them in big batches the bars will last longer.  When preparing in big batches you can individually wrap the bars and put them in the freezer and grab them when needed.   The bars will not freeze solid so there is no thawing required.  Since the bars don’t freeze fully they are a great treat to take while doing winter sports such as skiing or snow shoeing.  These bars will stay supple and chewy where as most processed commercial bars will freeze solid.  You can even through a few in your freezer at work and if you didn’t have time to pack a lunch or are working late you can use the bars as a nutritional meal or snack.

If you have never tried a nutrient dense energy bar and want to give it a taste-test you can buy a commercially made whole foods bar made by – Vega, Lara and or Raw Organics.  These bars are made with whole foods and organic ingredients.  They will give you an idea of what your own homemade bars will taste like.  These bars are some of the best on the market, but it can get pricey if you’re buying them daily.  Check out Mountain Top Nutrition at the corner of King and University (253 King St N, Waterloo, 519-342-2043) for Energy bars – their selection and service is fantastic!

Energy Bar Procedure:

Follow this procedure for all the energy bars until otherwise specified.

• Place all ingredients in a food processor until desired texture is reached – for uniformly smooth bars you want to process for longer, and if you like the chucky texture process less.
• Remove mixture from processor and put on a clean surface.
• There are 2 ways to shape the bars:  actual balls or bar shape.
• To shape into balls, use a tablespoon to scoop the mixture (approx  3-4  tablespoons) and roll between the palms of your hands
• To shape into a bar, flatten the mixture on the clean surface with your hands.  Place plastic wrap over top and with a rolling pin, roll mixture to desired bar thickness.  Cut into bars.  Alternatively, form mixture into a brick and cut like sliced bread.
• As the bars dry they become easier to handle.  The moisture content of berries and dates vary so if the mixture is too moist to form a solid bar, add more of the dry ingredients.  If too dry, either add more wet ingredients such as berries or a small amount of water.
• All recipes make approximately 12 1oz bars

Chocolate Blueberry Energy Bars

High in Antioxidants and flavonoids, therefore helps to reduce free radical damage in the body and improves cellular recovery.

1. 1 cup fresh soaked dried dates
2. ¼ cup almonds
3. ¼ cup blueberries
4. ¼ cup roasted carob powder or cacao
5. ¼ cup ground flaxseed
6. ¼ cup hemp protein
7. ¼ cup sesame seeds
8. 1 tsp lemon zest
9. Sea salt to taste
10. ½ cup sprouted or cooked buckwheat (optional)
11. ½ cup frozen blueberries

Place all ingredients into food processor except the buckwheat and blueberries.  Knead buckwheat and blueberries into mixture by hand.

Ginger Pear Energy Bars

A refreshing, crisp-tasting bar with lots of nutrients and ginger to help fight inflammation and improve digestion

1. 1 small pear, cored
2. ¾ cup fresh or soaked dried dates
3. ½ cup sunflower seeds
4. ¼ cup ground flaxseed
5. ¼ cup hemp flour
6. ¼ cup walnuts
7. 2 tbsp of grated fresh ginger
8. Sea salt to taste
9. 2 tbsp sesame seeds

Mix all ingredients in foods processor except sesame seeds.  Cover mixture in sesame seeds before shaping into balls or bars.

Apple Cinnamon Energy Bars

These bars are more traditional in flavour but with all the same health benefits as a nutrient-dense bar.

1. 1 small apple, cored
2. 1 cup fresh or soaked dried dates
3. ½ cup soaked or cooked quinoa
4. ¼ cup almonds
5. ¼ cup ground flaxseed
6. ¼ cup hemp flour
7. 2 tsp cinnamon
8. ½ tsp nutmeg
9. Sea salt to taste

Mango Coconut Energy Bar

With a tropical flavour, high electrolyte content, and energy producing coconut, these bars are ideal for long physically demanding days

1. ¾ cup fresh or soaked dried dates
2. ½ cup chopped mango
3. ½ cup ground flaxseed
4. ½ cup soaked or cooked quinoa
5. ¼ cup macadamia nuts
6. 1 tsp lemon zest
7. Sea salt to taste
8. ¼ cup shredded coconut.

Mix all ingredients together in the food processor except coconut.  Work coconut into the mixture by hand.

* All recipes provided have been taken from the book ‘The Thrive Diet’ by Brendan Brazier*

I usually encourage people to purchase these, but also wanted to give people another option of making them at home. This recipe is really easy, and takes about 2-3 minutes to put together. In addition to being less expensive, it also allows you to make sure that there are no additives in your food. Experiment with this and Enjoy!!

Ingredients:

1. 2 cans of chickpeas (there are organic chickpeas in the health food section, or you can soak then yourself as well)
2. 3 tbsp of olive oil
3. 3 tbsp of lemon juice
4. 1 cucumber thinly cubed
5. 1 pepper thinly sliced
6. ½ red onion thinly sliced (optional)
7. Carrots (optinal)
8. Sea salt to taste

Mix the ingredients, and place into a glass container to store
Enjoy!!

Over the last few weeks I have had  numerous patients coming into my office with the cold and flu; this is to no surprise because during the ‘Change of Seasons’ we are more susceptible to catching the cold or flu.  It’s important to boost your immunity during the ‘Change of Seasons’ and practice good hygiene such as washing your hands frequently to prevent the spread of germs.

For years I have been preparing for myself and prescribing to my patients a special soup called ‘Change of Season Soup’ to boost the immune.   It works like a charm, and patients will come back to me time and time again in owe by how well the soup supported their immune.

The ‘Change of Season Soup’ is based on Traditional Chinese Medicine (TCM).   In TCM the lungs are responsible for the Wei Qi (Defensive Qi) that protects us from the cold and flu.  ‘Change of Season Soup’ is an immune tonic which can help balance the body during times of stress, and protects against the cold and flu.

The following recipe can be made on its own, or the herbs can be added to homemade chicken soup with other hearty vegetables like: shitake mushrooms, onions, garlic, potato, carrots and other root vegetables.  Drink 2 cups of ‘Change of Season Soup’ each day for about two weeks.  If acutely ill, wait until you have recovered to drink the soup.

Ingredients: equal parts of the following herbs, about 2 oz (60 grams) of each herb

1. Codonopsis root: Strengthens Qi (energy), builds the blood to improve circulation and nourish body fluids
2. Astragalus: Strengthens the Wei Qi; the immune defences, nourishes the spleen, and tonifies the bloods.
3. Dioscorea root: Tonifies and balances the lungs and kidneys.
4. Chinese lycee berries: Strengthens the liver and kidneys.

Instructions:

1. Fill a large stock pot with 4-6 litres of water, and herbs and bring to a boil.
2. Reduce heat to low-medium and simmer for 2-4 hours to reduce the liquid to half.
3. If liquid boils down before 2 hours add water as necessary.
4. Strain out herbs.
5. Makes 2-3 litres.
6. Drink ½ litre (2 cups) per day as a tea or broth, or use it as a base for soups.
7. Keeps in fridge for 4-5 days.

In addition, increasing your daily intake of Vitamin C (2,000-4,000mg per day) and taking a high potency probiotic daily (Metagenics for Seroyal brands) will help to keep your immune strong.

Spring is definitely in the air, but with the rapid and unpredictable weather changes it’s important to support your immune until the warmer weather is stable and here to stay!

Dried herbs can be found at: Natural Foods & More — Corner of Bridgeport and Devitt in Waterloo (cross from the Sobey’s plaza)

Warming Socks

As an acute treatment for the cold and flu try the ‘Warming Sock’ treatment.  It’s cheap and easy to do and anyone can do this – kids or adults.  The ‘Warming Sock’ treatments help to regulate circulation and boost the immune system.  It’s particularly helpful for symptoms of congestion, sore throat and fever.

All you need to get started is:

1. 1 pair of ankle sport/cotton socks
2. 1 pair of big warm wool socks
3. Cold water
4. Warm blankets

Instructions:

1. It’s best to do this treatment over night while you’re sleeping.
2. Before you go to bed, take the sport/cotton socks and soak them in very cold water, wring them out and take them out so they are wet but not dripping and take them to your bed.
3. Place the wet soaks on your feet (this part is a little uncomfortable for only a few seconds until you get use to the feeling of the wet soaks), and place the warm wool socks over top.
4. Wrap yourself in warm blanks or covers and go to sleep
5. In the morning the wet socks will be dry
6. Repeat every night until your symptoms resolve.

Often patients will look at my in disbelief that such a treatment would work, but his is by far the best acute cold and flu treatment out there.  It really works, it’s simple, it’s cheap and anyone in the family can do it!  Put it to the test next time you’re feeling under the weather.  This treatment is also great to do as prevention of the cold and flu during the early signs of the immune system weakening, for example sniffles, early signs of congestions or feeling worn down.

As many of you have already watched, I had the opportunity to do a segment on CTV news on energy and sports bars. Since the aired segment was short, I thought I would expand on what to look for and what to stay away from.

In preparing for this talk, one of the things that I found most interesting is where these bars are located. The bars that I consider “healthy” were found in the health food section of the grocery store…I knew where those were. However, I had to go on a hunt for the other sports bars. You will never guess where I found those…that’s right, the pharmacy aisles. To the average consumer this is very confusing, as how could things in the pharmacy section be THAT bad!

Here are the things that you want to keep in mind when eating these bars:

Sugar

All of these bars use sugar. It is just a matter of what type of sugar they are using. The purpose of most of these bars is to act as quick energy for athletics, so they use sugar such as maltodextrin, corn syrup, high fructose corn syrup and glucose to provide a powerful punch to the body and give it instant energy. The problem is, these sugars set off a cascade reaction in the body that causes inflammation and insulin levels to spike. So, while you may be getting a “punch” of energy during your workout, the question is…are you really gaining health?

What are these ingredients doing to your body long term? The answer is…nothing good!

Outside of athletics, the average person is using these as a snack thinking that it is a better choice than a chocolate bar. The problem is, the sugars in these bars are broken down and absorbed rapidly making it hard for the body to use all of this energy all at once. Instead, it conserves it for a later date…and it does so as body fat!

It has been shown that foods that contain high fructose corn syrup set off yet another hormonal cascade in the body that actually causing leptin resistance. Big deal! Well leptin is the hormone that is produced by your fat cell to signal your brain when it is full. So, these bars will actually make you feel hungrier causing you to want to eat more and more.

Look for these sugars in products – the are less inflammatory, have a lower glycemic index and send good messages to the body:

• Dates, figs, raisins
• Agave nectar
• Organic brown rice syrup
• Evapourated cane juice
• Organic cane sugar
• Honey

Fats

Most people know that hydrogenated or partially hydrogenated fats are not good for you. Long term use of these toxic and inflammatory fats has been linked to things like cardiovascular disease, obesity and high cholesterol.

Manufacturers have now become smarter, and have started using things called modified fats. While these may be better than the hydrogenated/trans fats, they are not much better and have still been linked to chronic disease.

Avoid anything that says – hydrogenated, partially hydrogenated or modified fats. 

Look for good fats – hemp oil, flax oil.

Additives

The old rule applies here…if you can’t pronounce something, you probably shouldn’t be eating it. Common additives on labels of bars are things like sodium benzoate which can cause skin rashes and aggravate asthma, and sulphites which are known to cause rashes, headaches, trigger IBS and aggravate asthmatic conditions. The other things to watch out for are natural and artificial flavours which are like the “mystery meat” of the additive world.

Calories

A typical snack should be anywhere from 180-220 calories. Most commercial bars are anywhere from 200-300 – so a snack would be ½ bar (**this depends on activity level, and if you are trying to lose or maintain weight). Keep in mind the calories, and how many serving sizes are in a bar (most calories are per bar…but just double check this).

I am not against the use of these bars, I just think people need to be aware what they are eating. Eating the right bar can provide you with a nutritious convenient snack but just make sure that you are eating good quality bars.

Examples of Nutritious Bars:

Lara, Vega, Elev8me, Luna, Gen Soy, Think Organic, Dr Weil, Perfect 10, Organics, Clif

Homemade Nut and Honey Energy Bars

This recipe was already posted, but it provides a great example of a homemade energy bar that can be made at home.

• 1 cup oatmeal 300
• 1 cup granola 300
• ¼ cup sesame seeds 50
• ¼ cup flax seeds 50
• ½ cup wheat germ 100
• ½ cup bran 100
• ½ cup protein powder 20
• ½ tsp cinnamon
• ½ cup maple syrup 400
• ½ cup honey 480
• 1 cup peanut butter 760
• ½ cup pecans 400 
• Optional ¼-1/2 cup coconut, raisins, dried fruit

Instructions:

1. Grease pan, mix dry ingredients.
2. Mix peanut butter, maple syrup and honey in a saucepan and stir until very hot, but do not boil
3. Pour mix over dry ingredients
4. Press into pan, and let sit 24 hours in the fridge
5. Cut into individual bars, and wrap or store in container in fridge or freezer and the Enjoy!

Ingredients:

• 4 medium beets, peeled
• ½ cup olive oil
• 3 tbsp white wine vinegar
• 1 tbsp chopped shallots
• 1 tsp Dijon mustard
• 1 small clove of garlic
• Salt
• Pepper
• 1-2 tbsp finely chopped dill

Instructions:

1. Put the grated beets in a large salad bowl.
2. Combine the olive oil, vinegar, shallot, mustard, and garlic in a large jar.
3. Shake the jar until the olive oil and vinegar are thickened.
4. Pour the dressing over the beets and toss until well coated.
5. Season with salt and pepper and let marinate for an hour in the fridge.
6. Add dill and serve over fresh greens.
7. Enjoy!!

Blend well:

• 1 cup water
• ½ tsp sea salt
• ¼ cup of honey or dates
• 1 tbsp vanilla extract
• ½ cup almonds
• ¼ lemon with peel, seeds removed

Add 4 tsp psyllium powder while blender is running. Quickly pour into the bowls onto fruit. You can make as many layers of psyllium and fruit as you desire. The pudding will solidify within minutes. Serves 5.

• 3 ripe avocados
• 3 Tbsp raw cocao powder
• 3 Tbsp carob powder
• ¼ cup raw honey or raw agave
• Pinch of cayenne pepper (optional)
• 6 cups water

Blend together until creamy. If using a high speed blender, blend for 4 minutes to warm. Otherwise, transfer to a pot on the stove and warm on low heat, stirring for 10 minutes. Add more water or sweetness as desired.

Warning! 100% of the original nutrients are present in the final product. Since none of the vitality has been destroyed with heat, you may experience feelings of health, happiness and enlightenment with each bite.

Cake:

• 5 cups ground walnuts
• 3 cups raisins
• 3 tbsp raw carob powder
• 1/2 tsp sea salt
• 1 cup dry, hulled buckwheat
• Mix well and form into a cake shape on a serving plate/platter

Icing:

• 1/2 cup water
• 1 cup raw tahini
• 4 tbsp raw carob powder
• 1 tps vanilla

Pour the water into the blender first, then add remaining ingredients and blend until smooth and creamy. Spread icing evenly over the cake or squeeze using a decorating bag if you want to be even more creative. Decorate with fruit, berries and or nuts (I used lots of raspberries on top). Chill.