Coconut Crusted Prawns

I've always liked breaded prawns.

There is a place in my home town (The Capital - for all you Chilliwackians) that serves up the most delicious breaded prawns, but fortunately (unfortunately?) I’m acutely aware of how terrible they are for my health. It dawned on me the other day that I should come up with something equally delish but without the deep frying or grain flours (and god knows what else is in there).

 Great for impressing your friends at parties and don't worry, your secret (of just how easy they are to make) is safe with me! Enjoy!

What you need:

 10 precooked prawns

 3 tbsp coconut flour

 6 tbsp shredded, unsweetened coconut

 1 large egg

 salt to taste

 Directions:

Mix egg, coconut flour and 3 tbsp coconut flour until doughy consistency (You may want to add some water).

Make sure prawns are dry as it will be easier to coat them in the dough. Dip each prawn into the mix and form a coating around the prawn. Then gently dab the prawn in the remaining shredded coconut. Set aside in refrigerator for 30 minutes to set.

Place on an oiled cooking sheet and heat under broiler for about 2 minutes per side (or once lightly browned on each side).

Almondy Cruciferous Goodness

This is delicious and oh so nutritious!

Not only are they bright and beautiful on your plate these crucifers are a power house of phytonutrients (like cancer-crushing isothiocyanates). That's reason enough for me but for those less convinced don't worry, this recipe combines all the healthy wonders of cabbage and kale with a delicious nutty sauce.

Great as a side to grilled chicken breast or as a yummy snack on its own.

What you need:
1 cup purple cabbage (chopped or shredded)
1 cup of kale (remove stem, chopped)
1 cup of collard greens (remove stem, chopped)
1/2 red or yellow pepper (sliced)
1/2 cup white onion (sliced)
1 tbsp coconut oil

Sauce:
2 tbsp almond butter
1 tbsp olive oil
2 tbsp fresh ginger
1 clove garlic
juice of 1 lime
salt and pepper to taste
*can add a dash of water or more lime juice if you prefer it runny
Combine all sauce ingredients in a magic bullet or small blender


Heat 1 tbsp of coconut oil in large wok or pan. Add all veggies and sauté until desired tenderness (about 10 minutes for me). Remove from heat and add sauce. EAT. ENJOY!

Happy Meat = Healthier Human

You may have noticed that recently I've added a section of my website that lists ethical suppliers of meat (see here).

The reason I do this is that although I'm not a vegetarian, I believe all animals should be treated humanely. I believe you can be an ethical omnivore by purchasing your meat from sources which raise animals in a manner that, as much as possible, respects their natural way of living and does not unnecessarily cause them pain.

Not only is it ethical to purchase meat this way, but it is also likely to improve your health as these sources tend to be better for you. The quality of the meat is largely related to the way the animal was raised and fed. For two of our most common purchases, beef and eggs, I have outlined some suggestions to help you consider the importance of quality.

Beef:

There may not be a difference on the nutritional information on the back of the package your beef comes in when comparing macronutrients like fat, carbohydrates and protein but there is a difference, and it lies in the most important nutrients. Grass-fed beef in comparison to factory-farmed beef is higher in omega 3, beta-carotene, B vitamins, vitamin k, CLA and much more.

When purchasing beef choose grass-fed first. If you can't find grass-fed aim for organic. Lastly if you are buying conventional meat, avoid fatty cuts as toxins are stored in fat tissue.

Eggs:

Pasture-raised eggs tend to have a brighter yellow yolk. A bright yellow yolk signifies a diet high in beta-carotene and xanthophylls from eating bugs and grass. In many cases a richer colour is indicative of better quality. (Note: some farmers supplement their hen's diets either with artificial or natural sources of these pigments like marigold leaves so it can’t be the only indicator of the nutrient density of the egg.) See here for more in-depth help understanding the many labels and terms used on your egg carton.

Do your best to find the highest quality in your community for your budget! Take a look here for few of the farms I suggest.

Ps. If you are interested in seeing a quick video on how a farm should be, check these guys out.

You Say Potato I Say Sweet Potato

You like potato and I like potahto, You like tomato and I like tomahto. Potato, potahto, Tomato, tomahto…

 When it comes to potatoes there is a superior choice – the almighty Sweet Potato. Packed with Vitamins B (especially B5 and B6) A and C as well as many supercharged antioxidants this yummy root vegetable will actually provide some nourishment while, maybe more importantly, acting as a fantastic comfort food.

So what’s the difference between a sweet potato and a regular potato?

To start they aren’t from the same botanical family meaning they are completely different vegetables. However, since we generally swap them as such in the kitchen we will treat them here as if they are the same.

Potato	Sweet Potato
Nightshade vegetable	Not a nightshade
Not-so rich in antioxidants	Rich in antioxidants
Some fiber	Lots of fiber
High GI and GL - Raises blood sugar	Helps balance blood sugar

Well there you have it. Sweet potato it is!

Now that I’ve made you hungry with all this talk of potatoes here is a recipe for some yummy Sweet Potato Chips:

 •Pre-heat the oven to 400 degrees.

•Peel sweet potatoes if you like – I don’t.

•Slice the sweet potatoes into 1/8 of an inch slices.  It's important to cut them as evenly as possible so they cook equally.

•Coat each slice in a little oil or fat (coconut oil, butter, duck fat, olive oil – your choice)

•Season with sea salt, pepper, and any other spices you like (chili powder, paprika, cumin)

•Spread out evenly on a tray and place in the oven.

•Cook for 10 minutes, then flip sides.

Voila!

Better for the Environment, Better For You

The next time you’re at the grocery store, take a look at the stickers on your fruits and vegetables. They tell you where in the world your produce comes from. Chances are if it’s not from Canada, it was picked long before it was ripe and mass transported thousands of miles to get to your grocery store. During the long journey, the fruits/veggies were most likely exposed to damage from handling and heat and gassed to induce artificial ripening.

By now most of us have learned that choosing local produce reduces our impact on the environment. But did you know that buying locally can also be beneficial to your health? As even well stored fruits and vegetables lose much of their nutrient value within a few days of picking, you can guess that the well-travelled versions do not provide as much nutrition as their local counterparts. In fact, produce that is frozen quickly after picking often retains more of its super nutritional value than that which is imported and sold as “fresh”.

Unfortunately, our climate doesn’t provide us with fresh blueberries all year round – it can be a challenge to eat local! Check this out  to see what is in season now and what would be available at the winter farmers market at Nat Bailey stadium (visit every Saturday from 10am to 2pm). Or, if completely switching your diet to what’s seasonally available isn’t an option, consider preservation methods like freezing, drying and canning to make your favourite seasonal foods last all year long.