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March 2010 – Evolving Appetites
Welcome to Evolving Appetites’ monthly newsletter. Short, informative and hopefully fun to read veggie bits. Let us know if we do n’t deliver on this – we always love feedback from our readers. Contact info is at the bottom of the page.
In this issue
- Veg health: Staying the course on a healthy lifestyle
- Good Veg News: Forks over Knives - a new veggie documentary in the works!
- Recipe(s) of the month: Creamy broccoli soup; Eggless egg salad sandwiches
- EVENTS update - New “Health Starts Here” cooking series and more
Veg Health – Staying the course on a healthy lifestyle
It’s March; spring is almost here. New Year’s resolutions may be a fading memory, but beach and shorts weather is coming. Want to make sure you stick with the healthy eating goals you’ve set for yourself? Planning is the key. It may sound tedious or time consuming. But spending just 15 – 20 minutes per week (e.g. Sunday afternoon) on what you’re going to eat for the week will actually save you time and money. Creating a shopping list around that plan before heading to the grocery store will keep you on track. I offer personalized menu plans for my clients that map out 7 days of breakfasts, lunches, dinners and snack options. You can easily create your own based on your own tastes and recipes. (A simple word document or a blank piece of paper with 8 columns and 5 rows will give you enough squares to fill in 7 breakfasts, lunches and dinners, and 2 snacks per day).
Of course, allow yourself the freedom to stray from the plan if an unexpected dinner invitation comes up or you end up working late one night. It’s not engraved in stone. But planning the week’s meals will prevent the “what-am-I-going-to-have-for-dinner-tonight?” question at 6 pm on the drive home and prevent you from grabbing the first thing that looks fast and easy. If you have a plan, and the groceries stocked in the fridge and pantry, you’ll already have the answer to that dinner question.
It’s crucial to have healthy snacks on hand when you get home. Even something as simple as washed baby carrots and some hummus to dip them in will tide you over ‘til dinner is ready. Or better yet, make sure you have these types of snacks packed with you at work or in the car so you don’t arrive home ravenous. See the September 2009 issue for sensational snack ideas.
See below for recipes that will help you stay the course. To help you further, we’re teaming up with Whole Foods Market Yorkville and the Toronto Vegetarian Association to offer “Health Starts Here” cooking series. Details below.
DISCLAIMER: This site does not provide medical advice. This web site is for information purposes only. The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek the advice of your physician or other qualified health practitioner with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this web site.
Evolving Appetites and its owner accept no liability for any injury arising out of the use of material contained herein, and make no warranty, express or implied, with respect to the contents of this publication.
Good Veg News - Forks over Knives - new veggie documentary coming!
I’m looking for ward to the summer of 2010 – not just for the sunshine and warm temperatures. A new documentary starring two of my veg her oes will be released: “Forks over Knives” featuring T. Colin Campbell, PhD, and Caldwell Esselstyn Jr., MD.
The film examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major story line traces the personal journeys of Dr. T. Colin Campbell, nutritional biochemist from Cornell University, and Dr. Caldwell Esselstyn, former top surgeon at the world-renowned Cleveland Clinic. Inspired by remarkable discoveries in their young careers, these men conducted several groundbreaking studies. Their separate research led them to the same startling conclusion: degenerative diseases like heart disease, type 2 diabetes, and even several forms of cancer, could almost always be prevented —and in many cases reversed— by adopting a whole foods, plant-based diet. Despite the profound implications of their findings, their work has remained relatively unknown to the public.
Bringing these scientific concepts to life, cameras follow “reality patients” who have chronic conditions from heart disease to diabetes, and are taught by their doctors to adopt a whole foods plant-based diet as the primary approach to treat their ailments.
The film was produced by Monica Beach Media and is scheduled for release in summer 2010. To find out more, visit www.ForksOverKnives.com (you can watch a brief trailer on the web site).
Creamy broccoli soup & Eggless egg salad sandwiches
This is one of my favourite lunches, and it comes together pretty quickly. Start making the soup, and while you’re waiting for the veggies to cook, prepare the eggless egg salad. Better yet, prepare the night before to allow the flavours to meld, and the only thing left to do at lunch is reheat the soup and assemble the sandwich.
Cream of Broccoli Soup - Serves 6 – 8 (leftovers freeze well)
4 cups water1 pound broccoli, chopped (peel stems)1 - 2 ribs celery, chopped1 medium onion, chopped1 medium potato, sliced or small dice2 Tbsp flour
3 cups plain almond or soy milk2 cloves garlic, crushed/minced1 tsp. thyme OR dried basil
salt and pepper to taste
In a large pot, steam broccoli, onions, potato and celery in water for 10 minutes or until tender. While veggies are steaming, whisk together flour and 1/3 cup of the almond or soy milk into slurry. Add the slurry and remaining almond milk to the pot and bring to boiling point. Turn down heat to medium-low and continue to simmer until veggies are soft. Add garlic, thyme or basil, salt and pepper. Puree with hand-blender until smooth.
Eggless Egg Salad - 4 sandwiches (freezing not recommended)
1 pkg (454 gm/1 lb) medium firm tofu (press for 10 mins if too soft)2 Tbsp. mustard1-1/2 Tbsp. apple cider vinegar1-1/2 Tbsp. fresh lemon juice1 tsp. salt1/4 tsp. black pepper (or to taste)1 Tbsp. sweetener of your choice (agave, brown rice syrup, organic sugar, etc.)1/4 cup finely diced celery2 spring onions or 1 small onion, finely diced1/4 cup finely diced English cucumber1 Tbsp. chopped fresh parsley (optional)
In a small bowl, whisk together mustard, vinegar, lemon juice, salt, pepper and sweetener to make dressing. Set aside. Drain off excess water from tofu, and mash with a fork. Combine dressing with chopped celery, onions and cucumber - mix well. Mix veggie mixture into mashed tofu to coat evenly. Add parsley if using and refrigerate for at least an hour before serving.
Events update:
Monday, March 8 – Eat More, Weigh Less - $307 – 9 pmMUST REGISTER FOR THIS CLASS WITH LOBLAWS/Real Canadian SuperstorePlease call 1-800-296-2332, ext. 3 to registerAurora Real Canadian Superstore15900 Bayview Ave, Aurora, ON L4G 7Y3 (Bayview & St. John’s Side Rd, north of Wellington)Did you pack on a few pounds? Want to learn how to eat to your heart’s content, and still lose weight? Join Health Coach Nimisha Raja, owner of Evolving Appetites, who’ll show you how to choose foods that make you feel full, but won’t add to the waistline. Based on Dr. Dean Ornish’s book of the same title, “Eat More, Weigh Less”, the tasty menu starts with a Citrus kale salad that will tingle your taste buds. We’ll follow that up with Warming barley vegetable soup. The centerpiece features PC Blue Menu whole wheat spaghettini florentine, followed by a sweet treat of Pecan date rolls. Wednesday, March 10 – “What’s for dinner?” cooking demo – (Register with customer service for $10, receive $10 gift card to use in store)1 - 2 pm
Heartland Loblaws Market5970 McLaughlin Rd, Mississauga, ON L5R 3X9 905-568-8551 (call customer service at this number to register) Friday, March 12 – “Eating for the Earth – environmental impact of our food choices”Total Health Show – Metro Toronto Convention Centre – North BuildingFree with $10 admission (includes admission to exhibit halls and health demo stages for the whole weekend.)6 - 7 pm at the Spa StageThis year’s show theme is “Our health, Our Planet”
In keeping with the theme, Nimisha Raja of Evolving Appetites will present compelling data on how we’re destroying the planet with our forks and knives, and how we call all work towards reversing this trend. She’ll demonstrate how a healthier planet also results in healthier bodies. Don’t miss it! Tuesday, March 23 – Warming Vegetarian Soups & Stews - $307 – 9 pmMUST REGISTER FOR THIS CLASS WITH LOBLAWS/Real Canadian SuperstorePlease call 1-800-296-2332, ext. 3 to registerScarborough – Real Canadian Superstore1755 Brimley Road, Scarborough, ON M1P 0A3Soup is the ultimate comfort food for those cold winter evenings. Stews can provide an easy one-pot dinner for busy weeknights. Instructor Nimisha Raja will show you how to incorporate “Creamy” corn chowder; Butternut squash/yam soup; spicy Thai coconut curry; and a Lentil Ratatouille into your everyday winter meals. All recipes are easy to prepare and offer a variety of protein sources. The array of spices and ingredients you’ll learn about will help expand your culinary repertoire. Suggested menu plans for each soup and stew will be provided. Tuesday, March 30 – “What’s for dinner?” cooking demo – (Register with customer service for $10, receive $10 gift card to use in store)12:30 – 1:30 pmWhitby – Real Canadian Superstore200 Taunton Rd W, Whitby ON L1R 3H8905-666-3038
Please note: The Cancer Prevention/Survival cooking series is cancelled – we’re replacing it with the “Health Starts Here” cooking series at Whole Foods Market Yorkville starting April 22. Here are the details:
Whole Foods Market in cooperation with the Toronto Vegetarian Association present “Health Starts Here” cooking series: Join health coach Nimisha Raja of Evolving Appetites (evolvingappetites.com) as she takes your taste buds on an exotic journey of flavours from around the world. Nimisha is a Heart Health Speaker for the Physicians Committee for Responsible Medicine (pcrm.org) and an Education Alliance Member of The Cancer Project (cancerproject.org).
All menus are 100% plant based, low fat and full of fibre – important in preventing disease and maintaining optimum health. You’ll receive copies of the recipes to take home, and sample everything we make in class. Nimisha’s teaching style is fun and relaxed, and she always provides additional resources for you to explore after class. She’ll explain the nutrient value of the ingredients in each recipe and answer your nutrition related questions.
Thursday, April 22, 2010 (It’s Earth Day - what a great way to celebrate!)7 – 9 pmEating for the Earth – healthy planet, healthy bodiesCelebrate Earth Day with us by lowering your food print. Learn how to choose planet-friendly fare that’s good for your health too! Today’s gentle-on-the-earth-and-arteries menu starts with a Citrus Kale Salad and a Creamy Carrot-dill soup, both packed with antioxidants and fibre. The centerpiece features whole wheat spaghetti Florentine, followed by a sweet treat of vegan chocolate mousse. A brochure produced by the Toronto Vegetarian Association highlighting the impact of our food choices on the environment will be provided. Thursday, May 6, 20107 – 9 pmEat right for your heart under the Sultan’s tent95% of heart disease is preventable and even reversible through good nutrition. Learn how to keep the cardiologist away in this fun and tasty class. Tonight’s heart healthy menu starts with a Middle Eastern Fatoush Salad with a minty lemon dressing, followed by a tantalizing roasted red pepper and lentil soup. The main event is Moroccan Chickpeas served over quinoa. We’ll finish off with sweet treat of dried fruit salad that will wow your taste buds and keep your arteries squeaky clean. Thursday, May 20, 20107 – 9 pmMamma Mia! - Vegan ItalianJoin us for an indulgent Italian feast impressive enough to impress even the staunchest meat aficionados - all made with healthy ingredients and loaded with flavour. We start with Cleopatra salad (healthier than Caesar), with dairy-free “parmesan” type sprinkles, followed by a hearty Minestrone soup. And what Italian meal would be complete without garlic bread? Except this one will be a “good-for-you” version. For our main course, we’ll make mouthwatering mock ricotta/spinach/roasted pepper lasagna that any Italian mamma would be proud to serve.  Thursday, May 27, 20107 – 9 pmA Healthy Taste of ThaiNimisha spent two months in Thailand tasting her way around the country from islands in the south to the mountains in the north. Join us tonight to learn how to enjoy the exotic flavours of Thai without excessive fat. We’ll start with refreshing rice paper salad rolls and a spicy peanut dipping sauce, followed by a rich red coconut veggie curry over jasmine brown rice. We’ll finish up with a tropical fruit salad for dessert. Where? Whole Foods teaching kitchen, located at 87 Avenue Rd, Toronto, ON M5R 3R9 How Much? $30 each, $100 for any four or all 8 for $180 - includes sample tastes of all recipes prepared and copies of recipes to take home. Registration? Please call 416.944.0500 for more information or to register for any of these unique classes. Please register by phone or in person at the customer service desk. Most classes require advanced registration of 48 hours. Payment in full is required upon registration and payable by cash, debit or credit. Whole Foods Market reserves the right to cancel or reschedule classes with insufficient enrollment. Students will be notified if the class is cancelled at least 24 hours in advance. Please notify us at least 24 hours in advance if you are unable to attend in order to receive store credit. Class value can be applied to another class or redeemed as store credit. Next issue: First Week of April, 2010
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Tell us what you think – is the newsletter too long, too short, or just right? What would you like to see more of? Less of? Tell us your veggie success story, and we’ll publish it [we reserve the right to edit for space and clarity]. Contact us at info@evolvingappetites.com
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