WELLNESS

Squash Blossom Flower!

When you spot these gorgeous squash blossom flowers at any Farmers Market, you must buy them! Even if you don't know what to do with them just yet, still go for it! Luckily I found the perfect recipe  to make from these beautiful blooms but truthfully there are manys ways to eat these flowers, soup, cremas, baked, fried, in a quesadilla etc etc!!

This recipe is stuffed zucchini blossoms:

Ingredients:
  • 1 ½ tbspolive oil, plus extra for cooking
  • 1small brown onion, finely diced
  • 1 ½ tbspfinely chopped fresh dill
  • 1 ½ tbspfinely chopped fresh mint
  • ¼ tspground cumin
  • ¼ tspground black pepper
  • ¼ tspsalt
  • 1/2 cup tomato passata (uncooked tomato puree or canned crushed tomatos)
  • 2 1/2 tbsp water
  • (½ cup) medium grain Calrose rice or any preferred rice 
  • 20zucchini flowers with baby zucchini attached
Instructions:

Heat oil in a small saucepan over medium heat. Add the onion and sauté, stirring, for 2-3 minutes or until almost tender. Add the dill and mint, and mix well. Add the cumin, pepper, salt, tomato passata and water. Increase heat to high, bring to a simmer and add the rice. Cover and lower heat to simmer gently for 5 minutes. Set aside to cool.
Lightly oil the base of a large baking dish with olive oil. With your fingers, very carefully pull out the inside stamen of each zucchini flower (taking extra care not to rip the outside). Using a teaspoon, carefully add the rice mixture into the flower, close the petals over the rice and place in baking dish. Fill all the flowers and place them side by side in the baking dish to fit snugly. Drizzle some olive oil over the zucchini flowers, sprinkle with salt and pepper and add water in the tray to 1cm in depth.
Preheat the oven to 170ºC and bake the zucchini flowers for 50-60 minutes, or until rice is cooked through and zucchini are tender. 
                                                        Serve and Enjoy!! 

Beat The Heat With Food!!

Heat is most likely going to be a reoccurring post for the next few weeks, lately this heat has seemed unbearable at times. Here a few simple ways to beat the heat with food!


Eat Light: Listening to our body in extreme heat is most important! Eating lighter meals throughout the day will keep our body temperature down and energy up. Try avoiding heavy meals and spicy food, which can raise our body temperature and make us sweat.

Eat Your Water: Staying hydrated is just as important, some people are not a big fan of water, try adding mint,cucumbers or fruit to your water for a slight "less boring" flavor. You can also eat your water by eating fruits and veggies such as watermelon,cucumbers, broccoli, cabbage, carrots and raspberries!

Freeze Your Favorites: Throw in some freshly washed fruits into the freezer and snack on these tasty bites all day long! Keeping you cool,health and energized throughout your busy day.

Iced Green Tea: Enjoy your green tea on ice or through into the freezer for green tea Popsicles
 Don't forget to freeze your favorite smoothies as well!

Any type of citrus works wonders for cooling you down along with ginger and turmeric!

                                                             Keep Cool Out There!

Guilt Free Popsicles!!

Summer is here and the heat is ON!! Why not eat popsicles!? Here are a few recipes that are superfood packed,healthy,hydrating and guilt free!! Some of these delicious recipes really put a spin on a classic summer dessert!!


INGREDIENTS:

Sweet and Salty!

1 1/2 cups of celery juice (10 stocks)
1 1/2 simple syrup
10 fresh basil leaves
3/4 teaspoon of salt

Mix and blend all ingredients together into a juice mixture. Pour in popsicle molds and freeze for 7 to 10 hrs


Lemonade and Cucumber Spa Popsicle 

INGREDIENTS:
1 Seedless cucumber 
1 fresh squeezed lemon without seedless
2 cups of cold water
Honey to sweeten optional*

Blend and place into Popsicle molds,freeze overnight and serve!
Ingredients
  • 2 tablespoons truvia baking blend separated (or another sweetener)*
  • 1 can full-fat coconut milk
  • 4 tablespoons honey separated
  • 1 package (12 ounces) frozen raspberries
  • 1 large ripe banana
  • 2 teaspoons lime zest
  • 5 tablespoons fresh lime juice

Instructions
  1. Place the truvia baking blend in a food processor and process for 1-2 minutes or until a very fine grain. Set aside.
  2. Combine the coconut milk with 2 tablespoons honey and 1 tablespoon of the truvia. Stir together and then remove 1/3 of the can from the rest.
  3. In a blender, combine the rest of the coconut milk mixture, the frozen raspberries, remaining 2 tablespoons honey, remaining 1 tablespoon of truvia, the large banana, lime zest, and lime juice. Blend until smooth.
  4. Pour the reserved 1/3 of the coconut mixture evenly among 7-8 popsicles. Freeze for 10-15 minutes. Pour the raspberry mixture evenly on top of the coconut mixture. Freeze for another 15 minutes and then add in the popsicle sticks.
  5. Freeze overnight or until solid.
  6. When ready to enjoy a popsicle, place the mold under warm water for about 15 seconds and the popsicle should come right out.
  7. Enjoy immediately.

Saturday Market RELAUNCH!!!!

We're super excited to announce that we will be BACK at the Terra Vista Town Center to revamp & RELAUNCH the Saturday Market. Hope to see you all there this coming Saturday! 


Summer Has Begun!!!



Summer 2017 begins tomorrow!!! Kick off this years summer concert in the park series at the Ontario Town Square with us! Tomorrow from 5-9pm! Fresh produce,live music and tons of local eats to try!! Fun starts tomorrow evening,bring the whole family!! 

May is for Mental Health!

The month of May is now a nationally recognized awareness month for Mental Health! Our minds are so important and key to our health! Our mental health influences how we think,feel and behave in our daily life it also effects out ability to handle stress. To keep ourselves in balanced and in tune with how we think and feel,let's take some time and apply these tips to boost our mental well being!



1.Make social connections! Especially face to face! We are all human with emotions,making time to connect and spend time with people is important. The excitement of making a connection with a new friend or venting/laughing with a trusted friend keeps our minds in tune with what we're feeling.

2.Staying Active! Keeping active is not just beneficial for our bodies but necessary for keeping our minds health and sharp.

3. Keep Stress Levels in Check! Take up a relaxation practice or zone in on your senses,aromatherapy is always a great way to relax. Or cue up your favorite song! Make time for fun and leisure,call up that friend and check out a comedy show!

4.Eat a Brain Healthy Diet! By avoiding foods like caffeine,alcohol,fried foods,sugary snack ans refined carbs like white rice and opt for foods that boost better moods such as avocados,black beans,leafy greens and fresh fruits!!

5.Sleep Sleep Sleep! Getting at least 7-9 hrs of sleep sounds impossible to us sometimes but it is a must!! Skipping a few hours here and there can really take a toll on our moods,mind and bodies! If anxiety or worries cloud your thoughts when its time to go to bed,try looking up ways or seek help/classes that deal with worrying.


There are truly so many ways we can improve our lives daily that are simple and not costly! Self care is the cheapest form of health care we have,let's stay focused on the positive and pay attention to when we need to help. There should never be a stigma attached to wanting to better our mental health!

Healthy,Easy and Delicious Slow Cooker Recipes!

At work or just on the go,eating healthy sometimes can seem time consuming,after looking up ways to cut the cooking time in half or healthy meals on the go,I kept seeing a reoccurring solution...a crock pot/slow cooker! I used to think it was only for family recipe meatloaf and meatballs,turns out the possibilities are endless!! Check out this amazing and healthy recipe made while I was out running errands for the day!


                                                                 Slow Cooker Chili!
Ingredients:

                  
1 tablespoonolive oil (or oil from sundried tomatoes or
roasted peppers)
1 tablespoon
90gonion, diced3/4 cup
3 clovesgarlic, finely chopped3 cloves
1 teaspooncumin seeds, toasted & lightly crushed*1 teaspoon
1 teaspoonmild paprika1 teaspoon
1 teaspoonsugar1 teaspoon
3/4 teaspoonoregano3/4 teaspoon
3/4 teaspoonsalt, or to taste3/4 teaspoon
1/2 teaspooncoarsely ground peppercorns1/2 teaspoon
1/8 teaspooncayenne, or to taste1/8 teaspoon
400g tinchopped tomatoes14 oz can
400g tinkidney beans, drained & rinsed14 oz can
(or 1-1/2 cups of cooked kidney beans)
90groasted red pepper, diced3/4 cup
45gdry TVP granules,meat or meat substitute   1/2 cup
2 tablespoonslentils2 tablespoons
375mlwater1-1/2 cups
Toppings of choice: sour cream, spring onions,
shredded  cheese, fresh cilantro,
chopped fresh tomato, etc


Instructions:
1. Saute onion in oil for 5 minutes, until softened. Add garlic and continue to saute for another minute.
2. Add toasted & crushed cumin seeds, paprika, sugar, oregano, salt, pepper and cayenne and mix well. Turn off heat.
3. In slow cooker, combine tomatoes, drained & rinsed kidney beans, roasted red pepper, TVP, lentils, water and sauteed onion mixture.
4. Cover and cook on low for 4 hours.
Makes four servings.