By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

When you think of foods that you crave or love to eat, they are often those loaded with fat, sugar or salt.  Learning how to use herbs and spices is a great way to make healthy food taste delicious. 

Mint Leaves

There are several varieties of mint that are not only delicious in savoury summer cocktails but also can be added to salads, vegetable dishes, chicken and yogurt dips.  It grows very easily in a garden of flowers and is packed with vitamins A, B2, C and several minerals.  Mint is also useful in calming your digestive system and combating bad breath.

Cayenne Pepper

A little cayenne goes a long way.  Its deceptively mild aroma packs a fiery kick to your food.  The capsacin within the pepper helps to reduce inflammation, manage cholesterol and speed up your metabolism.  It is often added to dips and curries and pairs well with proteins such as meat, cheese or eggs.

Parsley

Italian parsley is flavourful and withstands cooking.  It is loaded with vitamins and contains more vitamin C than most fruits.  It’s perfect to add to meals with garlic and onion as it will help to chase away your bad breath.  Try adding fresh or dried herbs to salad, rice or soups.  You can also add it to stuffed fish or chicken before baking. 

Cumin

Cumin is an herb long known for its digestive properties.  It is rich in iron and is said to be a good general tonic and stimulant to the body.  It is a must add to meat dishes like chilli and also pairs well with barbeque sauce or citrus marinated meats.  It also pairs well with rice, couscous and roast potatoes.

Cinnamon

This sweet spice can help support digestion, balance your blood sugar and lower high blood pressure.  Besides adding it to baked goods, you can add it to yogurt or cereal.  It can even be sprinkled on stewed apples or pears to satisfy your sweet tooth.  It is also delicious in beef or lamb marinades.

Ginger

I often prescribe this to treat nausea and improve circulation.  Chopped or grated ginger mixes well in a stir fry, curry or chinese style soy sauce marinade.  Boiling chopped ginger can also make a luscious tea.

Choose one new herb or spice per week to incorporate into your cooking.  Before you know it you will be working with a whole variety of satisfying flavours, good for your palate and body.

Know a good recipe that includes these spices and herbs –share it!

By Amanda Laird of Mise En Place

A cutting board is essential to any kitchen.  Next to your chef’s knife, it’s probably one of the kitchen tools you use most often.  To make sure that you keep your cutting boards in tip-top shape, and free from bacteria, it is important that you take good care of them.

Plastic or wood?

It’s your preference whether you want plastic or wood cutting boards.  Plastic are easy to pop into the dishwasher, but wood can be a beautiful addition to a counter top.

The more the merrier

In order to avoid cross contamination, keep at least two cutting boards in your kitchen.; one for raw meat and fish, the other for everything else.  Since garlic and onions can have strong, lingering odours, you may wish to keep a small cutting board strictly for this purpose.

Keep ‘em clean!

It is essential that you keep your cutting boards clean.  Plastic boards are dishwasher safe, but wood boards can crack, split or even start to develop mold if they are run through the dishwasher.  Instead, clean them with hot water and mild dish soap.  Dry them standing up on their sides and allow them to dry completely before using them again.  Every so often, clean them with coarse salt and the cut side of half a lemon to remove odours and stains. 

Prevent slipping

Placing a damp towel underneath your cutting board will help to prevent slipping while you’re chopping away.

Have a tip or question to share? Post here.

By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

We’ve heard for a long time that red meat isn’t good for your health but a new study indicates that red meat and processed meats are linked with premature death.

Cancer and heart disease are the predominant diseases that have been linked to red meat intake.  A new study released this year in the Archives of Internal Medicine followed over half a million people between the ages of 51 to 70 over a 10 year period. 

Red meat eaters were defined as eating steak, beef, pork, bacon, cold cuts, ham, hot dogs, sausage or meats in foods such as pizza, lasagna or stews on a daily basis.  This group was concluded to have died prematurely from all diseases, not only cancer and heart disease.

Among men who ate red meat, the risk of premature death was 31% greater while women experienced a 36% increase in premature death.

So why is too much red meat so bad?

No one has yet to pin point one answer.  Many believe that saturated fat may be the culprit.  Red meat is full of this type of bad fat which is linked to both breast and colon cancer.  Saturated fats also increase rates of rheumatoid arthritis and endometriosis.

Salts and nitrates contained in processed meats are also culprits.  Nitrates are converted to carcinogenic N-nitroso compounds (NOS’s)  in the colon. 

Don’t rush to become a vegetarian just yet…

The same study looked at people who ate predominantly white meat.  Scientists were surprised to find that it actually reduces risk of premature death.  The mechanism is unknown and definitely merits further study.

Keep a balanced diet

Before you swear off steak, keep in mind that a healthy balanced diet that contains lean, unprocessed protein is the best way to go.  If you choose red meat, lean cuts are the way to go and stay away from the deli counter.   Include lean white meat, fish and vegetarian sources of protein such as beans and nuts in your diet.  Balance is the key to longevity!

By Amanda Laird of Mise En Place

Sometimes the thought of walking into your kitchen to prepare a meal, or even a light snack, can be scarier than a gossip magazine’s stars without their makeup issue.  Okay, maybe not that scary, but definitely overwhelming. 

By making an effort to build a few good habits you can make your kitchen a little less frightening and your culinary adventures a little more fun.

 1. Read the recipe the whole way through.  And then read it again.

Reading your recipe the whole way through before you begin can save yourself from any number of kitchen disasters.  The last thing you need is to discover in your recipe that your tomato sauce needs to simmer for another two hours just as your dinner guests arrive at the door.  Always read the recipe the whole way through.  And then read it again, and, if you have time, you might want to read it just once more.

 2. Prepare a mise en place.

“Mise en place” translates to “everything in place.”  Once you’ve read your recipe, take the time to prepare and measure all your ingredients before you begin cooking or baking.  This will help your preparation go much smoother, and will help to reduce mistakes or accidents.

 3. Make YouTube your sous chef.

The first time I made bread I had no idea what the recipe meant by “mix until you have a shaggy dough”.  Not wanting to take my chances I jumped online and found a video instruction of the exact recipe I was making.  Online video sites like YouTube offer up instruction, both amateur and professional, on everything from knife skills, to bread kneading, to how to poach an egg. 

 4. Invest in a good knife.

Notice the singular: knife not knives.  With one quality knife kept sharp and in good condition in your drawer you’ll be able to conquer almost anything in your kitchen.   Chose the best that you can afford, either a chef’s knife or a Japanese Santoku, and be sure to keep it sharp.  There are a few things worse than a dull blade.

By Amanda Laird of Mise En Place

With fancy kitchen supply shops in every shopping mall and new gadgets launching every week it’s hard to decipher what we really need to have on hand to make a great, home-cooked meal.

Now that your pantry is in order, clear out the clutter and make sure you have only the essential equipment on hand in the kitchen.  It will save you space, time and most importantly, a little sanity.  When clearing out kitchen clutter the best advice comes from Laurie Colwin, who said, “there is no point at all in anything that does only one job.”

A good knife

As long as you’ve got at least one good knife you’ll be able to get around in the kitchen.  Keep it sharp and you’ll always be ready to go.  Once you’ve mastered the basic knife skills, you might consider a smaller knife, like a paring knife or perhaps a serrated bread knife (which are great for tomatoes).

Wooden spoons and rubber spatulas

When it comes to every-day tools, you might want to double up so you’ll always have at least one clean when dinnertime arrives.  Wooden spoons are the jack-of-all-trades utensil and are great for stirring, mixing, sautéing, etc.  And rubber can bend when wood cannot.

Pans

A frying pan and a sauté pan are essential.  What’s the difference?  A sauté pan has higher, straight sides and has a lid, whereas frying pans usually do not.  Ensure that your pans have ovenproof handles to increase their versatility.

Pots

One small, one large, with lids.  With these you’ll be ready to make sauces, boil pasta, melt chocolate, you name it.  A stockpot is also a good idea to have on hand for when you double a batch of pasta, chili or stew.

Roasting pan

Perfection in home cooking is a roast chicken.  A medium-sized roasting pan can also double up as a gratin.

A baking sheet

Four words: homemade chocolate chip cookies.  Muffin tins and various-sized and shaped cake pans are also handy to have on hand if you’re inclined to bake.

Mixing and prep bowls

You can usually find a set of 5-10 bowls in varying sizes made of stainless steel, glass or ceramic, for a decent price.  Mixing bowls don’t have to match, but if they nest it makes them easier to store.  Here the rule of them is the more the better.

Instant-read thermometer

Overcooked meat is unappetizing and undercooked meat can be hazardous to your health.  An instant-read thermometer is essential in every kitchen.

Two cutting boards

If you’re really diligent at cleaning your cutting boards well one is enough, but I prefer having two: one for meat and one for everything else.  Try wooden butcher’s blocks.  One that is made of a beautiful end wood can even stay on your counter, if you have room.

That one thing you just can’t live without in the kitchen

Maybe it’s your wok or a spring-form pan or an electric mixer, but we all have that one tool or gadget we just can’t live without.  For me, it’s a pair of tongs; hardly a meal is cooked in our home without them.

What can’t you live without in the kitchen?

By Amanda Laird

Spring has sprung!

Now that the warm weather has returned and I have hung up my coat and scarf for another year, I’m in the mood for lightening up in the kitchen too.  Next to a salad, I always think of fish as a go-to light dish.  This dish is loaded with vegetables, omega-rich salmon and only one tablespoon of olive oil between two people.

This dish is prepared en papillote, which means “in parchment”, en français.  The fish is piled on a bed of leeks and peppers, and then wrapped into a pouch and baked in the oven allowing the moisture inside to cook the fish and steam the vegetables. 

I love making this dish because it is a simple, no-fail recipe that gives the impression that you are an accomplished chef!  Presenting your sweetheart or your dinner guests with a parcel never fails to delight.  And who doesn’t love a dish that can do double duty: quick enough for a weeknight, but with enough chutzpah you can serve it to your dinner guests.

Steamed Salmon with Orange & Tarragon

For two

Ingredients:

2 x 5oz centre cut salmon filets

1 tablespoon finely chopped shallot

1 tablespoon freshly chopped tarragon

1 teaspoon finely grated orange zest

2 tablespoons fresh orange juice

1/2 leek, white only, julienne

1/4 red pepper, julienne

1 tablespoon lemon juice

1 tablespoon olive oil

Salt and fresh pepper

2 11″ x 18″ sheets of parchment paper

Method:

1. Preheat oven to 400F.

2. In a bowl, add shallots, tarragon, zest and orange juice. Season with salt and fresh ground black pepper. Mix well until incorporated and set aside.

3. In a second bowl, mix together sliced leeks, green onions, red peppers, parsley, lemon juice, and olive oil. Season with salt and fresh pepper.

4. Season both sides of salmon with salt and fresh pepper.

5. Place one sheet of parchment paper on your work surface. Fold in half crosswise and open it up like a book. On one half of the sheet, place half of the leek mixture (step #3), about an inch away from the crease. Layer salmon over the leek mixture and top with a dollop of the orange/tarragon mix.

6. Fold the sheet over top of the fish and ingredients. Twist the two edges of the sheets together until completely sealed and oval. If you’re feeling romantic, you can fold it into a heart shape!

7. Place the package on a baking sheet and repeat the process for the second piece of salmon.

8. Bake for 12-15 minutes, or until packages puff up and fish is cooked through.

9. Remove from the oven and serve immediately, cutting the paper open from the top. Be careful, the steam is hot and can burn you if you’re not careful!

By Dr. Samantha Ristimaki

Aspartame was the most contested substance that the FDA allowed on the market, despite evidence linking it to increasing brain tumours it was approved in 1981.

There have been more reports to the FDA regarding reactions to aspartame than all other food additives combined.  Most of the 92 documented side effects are related to neurological, cognitive and digestive problems.  The scientific data also strongly suggests that it can increase the risk of cancer.

Over 6000 products contain aspartame including diet soda, flavoured water, chewing gum and specialty diet foods.  It can also be found in over-the-counter drugs like Alka Seltzer, Tylenol and Metamucil.  What’s more alarming is that aspartame is added to some children’s vitamins!

 So why should you consider avoiding it?

 Aspartame is composed of 3 chemicals. 

• Aspartic Acid: When the body breaks down aspartic acid, it creates a chemical that can lead to degeneration of neurons. This can have a significant influence on diseases such as Alzheimer’s, MS and Parkinson’s.
• Phenylalanine: Increasing phenylalanine can reduce serotonin levels in the brain making you more susceptible to depression. Elevated phenylalanine has also been implicated in higher cancer risk.
• Methanol: This chemical compound breaks down to formaldehyde – a deadly neurotoxin!

 Not a great choice for weight loss!

Using aspartame to support the low carb craze that began in the 80’s may not be that effective if you are trying to lose weight.  Aspartame is shown to:

• Stimulate fat storage and weight gain
• Increase carbohydrate cravings
• Increase your appetite
• Ruin your body’s ability to count calories
• Double your risk of obesity
• Reduce bacterial flora in the gut by 50%

As a healthier substitute you can try stevia or agave nectar.   

What do you think about aspartame in our food, should it be banned?

By Amanda Laird

One of my favorite sayings in life is “if you fail to plan, you plan to fail.”  It doesn’t get much cheesier than that, but it’s true – in all facets of your life; work, fitness, and yes, even in the kitchen. 

It’s happened to all of us; you want a home-cooked meal and you’ve found the perfect recipe for dinner.  Only once you’re in the kitchen you don’t have a key ingredient.  Or two.  Or five.  So instead of your delicious home-cooked meal, you turn to a TV dinner or take-out, again.

The key to sticking to making home-cooked meals that are healthy and easy is making sure your pantry is well stocked.  Having some key ingredients on hand means that a delicious dinner is never far away.  Just add fresh produce.

Salt & Pepper More specifically, kosher salt and fresh ground black pepper.  These are basic flavours, essential to almost everything you cook.

Oils You want to keep a couple different types of oil in your pantry; olive oil for flavour and a vegetable oil such as canola.  Canola has a higher smoking point and is better for frying.

Vinegar Balsamic is a good place to start.  Red or white wine vinegar, apple cider or rice wine vinegar if you like Asian flavours are also good choices. 

Stock Chicken or vegetable stock can instantly perk up rice, potatoes, even scrambled eggs.  Buy low-sodium versions in shelf-stable tetra packs to keep on hand.

Dried pasta Have a couple different lengths in your pantry; some long and some short.  This little guide can help you match the appropriate sauce to the size and shape of your pasta.  You might also want to keep a bag of ravioli or tortellini in the fridge or freezer for something a little more substantial.

Canned tomatoes Whole tomatoes are probably the most versatile to keep on hand.  You can chop them up if you need to or keep them whole if that’s what a recipe calls for.  Canned tomatoes and their liquid can add flavour to sauces, soups, and chillis, just to name a few.

Rice Brown rice is good for you and it makes for an easy side dish or accompaniment to a quick stir-fry.  Use stock instead of water for extra flavour.  You might also want to keep basmati rice for Indian flavours, or Arborio rice if you like risotto. 

Beans  An affordable and easy protein, keep canned or dried beans on hand to add to soups, toss over salads or mix in to rice.  Keep in mind that dried beans need to be soaked overnight before use.

Herbs & Spices Curry powder, cayenne pepper, coriander, nutmeg, cinnamon…  Whatever flavours you like and match with your style of cooking. 

Other good things to have on hand Dijon mustard, frozen vegetables like peas and spinach, soy sauce, canned tuna packed in water, honey, your favorite cheese, bacon,  grains like couscous or bulgar, and a couple bottles of wine.

Have a tip you would like to share? Post Here!