A warm comforting classic Japanese soup; Miso is one of those things I always look forward to when going out for sushi.  While the idea of making a soup containing tofu and seaweed might seem a little intimidating at home I can assure you this soup is easier than any chicken noodle soup you have every made.

The first and most important ingredient for a miso soup is miso paste.  Miso paste is traditionally made from fermented soy beans but it can also be made from a mix of soy, barley and rice (a heads up for the gluten free crowd out there to always check the label).  Fermented foods like miso paste  are great things to add into your diet as they can provide healthy bacteria for good digestion.  Other fermented foods you might want to try include yogurt, kefir, sauerkraut and kimchi.  There are many different versions of miso paste out there and they vary in how long they have been fermented. I wouldn't say one is better over another but it can certainly change the taste depending on the age and what it's made from.  You can buy miso paste at some of the larger grocery stores but I often find you have to hit up the local specialty shops or Asian food markets to get the good stuff. 

Up next are the other essential ingredients for a miso soup:  green onions, soft tofu and dried seaweed (a.k.a. wakame).  If your grocery store has a ready to eat sushi bar the dried seaweed can normally be found over there.  It is also essential that you buy SOFT tofu.  Medium and firm will be too chewy in this soup. It's a little harder to handle the soft tofu because it is so delicate but trust me it is worth it.  An optional ingredient that is not shown above is ponzu sauce.  Ponzu sauce is a citrus flavored sauce used in a lot of noodle and stir-fry dishes.  I find it adds a brightness to this soup but again it is totally optional.  You can normally find it in the international food aisle at the grocery store or again by the sushi shop. 

And that is basically it.  Simple ingredients for a simple and delicious soup.  It also has the added benefits of being high in protein from the tofu and a good source of iron and omega fats from the seaweed.  Such a great dish to keep you warm this winter.  Recipe below:

A warm and happy holidays to all of you. Thank you for keeping up with the sensible foodie this year. We'll be back next week with some fresh recipes and to talk about the coming trends for 2016.

All the best!

If you have a job that requires you to have frequent lunch meetings or take the customer out for dinner you might be finding it hard to make healthy choices. Changing your job isn't an option but perhaps you can change your strategy when eating out. Here are some quick tips to make better choices when eating out on the job.

Tip One- Choose the fried option less often
Fried and deep-fried foods are notoriously higher in calories. Deep-frying a  food can increase the calories by as much as 40%! Not to mention the types of fats found in fried foods are normally not the healthy kind.  Look for mains and sides that have been baked, grilled, broiled or steamed more often.

Tip Two- Skip the appetizer and/or the dessert
Unless it's a special occasion, most of us don't do appetizers when we eat at home so don't do it when you eat out either. These appetizers are tasty but they can sometimes have as many calories as the main. If you have to do an appetizer you may want to look for a small salad or soup options if possible. Same thing with dessert. You can always just opt for a nice cup or tea or coffee at the end of your meal instead. 

Tip Three- Try for the chicken, fish or vegetarian option
It is recommended we try to limit our red meat intake to a couple of times per week. So if you are eating out frequently: try choosing chicken, fish or vegetarian options more often ( keeping in mind tip number one).

Tip Four- Slow down and don't feel like you have to eat it all
Hopefully the conversation at the dinner meeting is helping you pace your meal. However, if you are a quick eater you may still be having trouble with eating too quickly. Try to pace yourself and really savor the food. Maybe pace yourself off of how quickly your boss or the customer is eating if they are a slow pokes. By slowing down you give yourself time to feel full before you over eat. Your mom was right about a lot of things but you don't need to clean your plate at the restaurant. The portions are often too big anyway. 

Tip Five- Upgrade to a healthier side option
Restaurants aim to please and they often make substitutions quite easy. If there is an option to get your sides switched to seasonal vegetables or your fries to a nicer salad it might be worth the extra cost to squeak a few more vegetables on your plate.

Tip Six- Ask for condiments on the side where possible
Sometimes it is what we drizzle on top that makes the real difference. A salad is great but if it is swimming in dressing it might be less healthy than you think. Ask for dressings and condiments on the side and add the amount you feel is best to have more control over what goes into your meal.

Eating healthy when constantly eating out is tough but hopefully with these tips you can at least make some healthier choices. No one is perfect so try not to stress about it and just do the best you can. 

They say you are what you eat but what you eat can also affect how you sleep. The National Sleep Foundation has found that certain foods help us to sleep better and some can make sleep worse. I had the wonderful opportunity to sit down and learn more about this at a conference in Ottawa and I'd like to share it now with you. Before we get into the specifics of what they have found let's talk about a couple of common night time eating habits that people often do that can make sleeping harder.

1) Drinking too much caffeine later in the day.
This really only applies to people that are caffeine sensitive. If you find coffee really perks you up you might find it best to stop drinking the stuff by 2pm each day. Drinking coffee after that will leave caffeine still pumping in your system in the evening and may make falling asleep harder.

2) Drinking too much alcohol
Many people feel a few drinks before bed helps them to unwind but what it is actually doing is making it harder to get a DEEP sleep. Sure you might fall asleep faster but you will not get into the deeper levels of sleep and as a result will not be as well rested.

3) Eating too much before bed
A snack is rarely a problem but a large snack or small meal will put a lot of pressure on your gut while you sleep. The moment you lay down with all that food in your belly it can press back up on your throat causing heart burn, reflux and major discomfort while you are in bed. So keep it light.

4) Drinking too much water before bed
Hydrating is important but if you are finding you frequently wake up in the middle of the night to use the washroom, you may want to try to keep most of your water drinking earlier in the day and limit how much you have after dinner.

Now that we have those out of the way let's talk about the foods that the National Sleep Foundation found were helpful for sleep and not so helpful for sleep. Let's start with the not so good. Remember, these foods are not necessarily bad or unhealthy they may just not be great choices right before bed. What the evidence currently shows is that high fat foods, chips, popcorn and raw vegetables all may make sleeping more challenging for some people.

Again, let me emphasize that this is a guide for people that might be struggling to fall asleep. If you are able to eat these foods and still get a restful nights sleep by all means go ahead and continue eating them. I know for a fact many of my clients choose low fat popcorn as a crunchy snack before bed without issue. If you are having challenges though you might want to consider switching things up with some of the suggestions below. Now for the foods the sleep institute does recommend. According to the research there is some evidence that small amounts of dairy and bread products can be helpful for better sleep.

It does make sense as the best snacks usually are a combination of foods containing carbohydrates (like fruits, grains or dairy) and protein (such as meats, cheese, eggs or nuts). So here are a couple of snacks you might want to try:

• Low fat cheese and crackers
• Cereal with milk
• Nut butter on toast
  

Overall I would say breaking the bad habits I listed in the first part of this post are more important than the specifics of the snacks you choose at night. Still, you might find switching up your snack choices make a difference. It never hurts to experiment for better health.

For more great tips to get better sleep check out the National Sleep Foundation's Sleep.Org website.

The holidays are not far away and with the cold weather on the rise it's all about comfort food. By the end of November you can find nuts and dried fruit pretty much everywhere for a great price. Add to that cherries frozen from the summer harvest and you have a winning combination! The word coulis might sound a little fancy but it's actually just a simple thickened sauce made from fruits. It can either be strained or pureed.

This fig and cherry coulis is both delicious and versatile. I use it warm on top of pancakes and waffles in place of syrup for a posh weekend brunch. It's also great drizzled cold on a simple white cake for dessert or just pour a little over some frozen vanilla yogurt for a tasty treat!

Fig and Cherry Coulis

Ingredients

• 1 tbsp butter
  
• 6 dried figs, quartered
• 1 tbsp sugar
• 1/4 cup port
• 1 tsp cinnamon
• 1 cup fresh or frozen cherries (defrosted)
  

Instructions

1. Heat butter in a medium sauce pan on medium high heat until melted.
   
2. Add in figs and stir constantly until figs soften (about 4-5 minutes)
3. Add in sugar and cinnamon and heat for another two minutes until figs are well coated.
4. Pour in port to de-glaze the pot, scraping the little bits off the bottom of the pot and mixing it in.
   
5. Add in cherries and reduce to a simmer. Allow mixture to reduce by about a third.
   
6. Remove from heat and let cool for a few minutes. Add to a blender or food processor and puree until smooth.
7. You can use it immediately or put in an air tight container and let cool in the fridge.

It will last for about 1-2 weeks in the fridge. It also freezes well!

For the low carb lovers out there, here is a great way to enjoy your fried rice and pack in way more veggies! Cauliflower is a great vegetable because it has a mild flavor and therefore is very versatile as a substitute for things like pasta, rice and even as a pizza crust. 

Shrimp and Cauliflower Fried "Rice"

Ingredients

• 1 tbsp sesame oil
  
• 2 carrots, peeled and diced
• 1/4 large white onion, diced
  
• 2 garlic cloves, minced
• 1 head of cauliflower, diced
• 2 cups frozen peas
  
• 2 cups shrimp, thawed, peeled and deveined
  
• 1.5 tbsp low sodium soy sauce
  
• 1 tsp fresh grated ginger
  
• 1 tsp red chili flakes
• 1 tbsp fish oil
• 2 eggs
  
• sriracha (optional)

Instructions

1.  Heat oil in a large saute pan on medium high heat.
   
2. Add in carrots, onion and garlic. Saute for 3-5 minutes until onions become opaque.
   
3. Add in cauliflower and peas and saute another 3-5 minutes until the cauliflower begins to soften.
   
4. Add in shrimp, soy sauce, ginger, chili flakes and fish oil. Continue to mix until the shrimp turn pink.
   
5. Crack both eggs on top of mixture and with a fork gently beat the eggs. Then fold them into the mixture until everything is well coated.
   
6. Serve warm with a little sriracha on top.
   

The Word Health Organization (WHO) came out with a rather startling statement today. Processed meats can give you cancer and red meats might too. Processed meats are being put in the same category as smoking and asbestos for cancer risk.

Scary to think about right?

Here is what you need to know: The International Agency for Research on Cancer (IARC) and WHO teamed up to review over 800 high quality studies that were available on red and processed meats' association with a number of different types of cancer. What they found was that for every 50 grams of processed meat eaten daily the risk for colorectal cancer increased by 18% . Processed meats are any meats which have been changed to extend the shelf life or that change the taste such as curing or by adding salts and/or preservatives. This includes foods like sausages, bacon and deli meats. For unprocessed red meats (lamb, pork and beef) WHO found there was limited evidence that eating 100g per day increased the risk of cancer by 17%. So while they do believe there is a link, it's not quite as strong as that for processed meats.

So what does that mean for us consumers? Well I wouldn't go running for the hills at this point.  We've known for a while that eating lots of red meats and in particular highly processed meats can increase the risk for  chronic conditions such as heart disease. But does that mean we need to do away with our hot dogs? I would say no but you might want to consider cutting back and that is exactly what the World Health Organization is suggesting as well. Eating small amounts of both red meats and processed meats in the diet are not likely to have a serious impact on someone's long term health but eating high levels of these food regularly could put you at risk.

Another thing I would like to point out is that while processed meats are being classified in the same cancer risk category as smoking and asbestos that does not mean that a piece of bacon is just as unhealthy as a smoking habit. I think this is misleading as it's just a way of grouping things together. It only means they are both in the same category which is that the risk for causing cancer is high in these products but not necessarily equal.

The biggest challenge with things like meat versus smoking is if you quit smoking you can still survive. You can't quit food. Meat does still have some benefits like offering iron, B12 and zinc to our diets. So it's not about elimination but about reduction.

We also need to consider to add to our diet. A diet rich in whole grains, beans, fruits and vegetables can also reduce the risks of certain cancers and other chronic conditions. I highly encourage people to reduce their intakes of processed meats just like I would recommend removing other processed foods from the diet. Want to reduce your overall risk?

1) Limit processed meats wherever possible
2) Consider doing meatless meals (vegetarian) a few times per week to get the benefits of vegetarian proteins
3) Limit red meats and have chicken and fish more often
4) Include a big variety of whole grains vegetables and fruits daily

Balance is key. All foods can fit.

Happy Eating.

Looking for a good use for your Thanksgiving leftovers? This dinner waffle recipe is sure to be a crowd pleaser. A waffle iron is preferred but in a pinch, lightly pan frying the dressing similar to a pancake would also work.

Fall is here and there are just so much wonderful produce to celebrate! Come join me at the Mustard Seed Coop for a great workshop using squash and pumpkins. We will explore making your own granola, how to make awesome comfort food with squash and even a side dish to impress your fanciest of friends. 

To register for this class please click HERE. Have a great Thanksgiving!