Omega 3 Seafood Salad

There is something about the ocean that we all crave. Listening to waves meet the shore and gazing at the calming blue vastness of the sea both soothe our souls.

The ocean helps us physiologically too. We need omega 3 fats to be our healthiest, happiest selves and seaweed, algae and fish from the sea are the top sources of this nutrient.

In case you haven’t paid enough attention to this nutrient lately here are a few symptoms of not having enough omega 3 in your system:

    • Dry skin and hair
    • brittle nails
    • dry, rough skin
    • Irritability
    • Mood swings
    • Cognitive and memory issues
    • Low frustration tolerance (short fuse or outbursts)
    • Fatigue
    • Poor sleep quality

If you are experiencing any of these it is probably a good idea to increase omega 3 rich foods in your diet.

A few great sources are:

  • Fish
  • Seafood
  • Hemp seeds
  • Flax seeds
  • Algae
  • Flax oil
  • Chia seeds

And if you’re looking for an ultra heathy, delicious omega 3 filled meal here it is:

Seafood Salad

  • One cup of romaine lettuce
  • Dressing made with balsamic and flax oil
  • Seafood of your choice (salmon, prawns etc.)
  • Tomatoes and onions
  • 1/2 avocado
  • Sprinkle hemp hearts on top

Enjoy.

Help keep our oceans healthy.

Golden Glow Smoothie

There is nothing better than a walk through the pumpkin patch at the end of October.

And after picking the perfect pumpkin I can’t wait to get home to start making muffins, pies and smoothies.

This smoothie is one of my fall faves. It’s sugar free and full of skin beautifying antioxidants, turmeric and collagen.

Here’s the recipe:

Golden Glow Smoothie

  • 1 1/2 cups unsweetened cashew milk
  • 1/2 cup fresh pumpkin
  • 1 banana
  • 1 tsp lakanto monk fruit sweetener
  • 1 scoop unsweetened whey protein powder
  • 1 scoop vital proteins collagen
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon

Blend all ingredients together and enjoy this sweet smoothie that will make your skin glow.

Beach Yoga & Choco Energy Balls

Throwing it back this Thursday to last summer’s beach yoga. Practicing barefoot in the mud during low tide took me right back to happily playing in the mud when I was a child.

And what is summer all about if not keeping your inner child happy?

Another thing that keeps my inner child happy is chocolate. Here’s a grown-up, healthy and vegan chocolate snack that will make your inner child smile and do your body good:

Choco Energy Balls

  • 1 cup raw cashews
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup dark chocolate chips
  • 1/4 cup raw cacao
  • 1/4 cup pure maple syrup

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Watermelon Smoothies

When I feel like practicing yoga in a place where I can sink into the lush green beauty of nature; a place filled with towering trees, pretty pink lily pads, ribbiting frogs, still herons focused on catching a fish for their lunch and ducks gliding through the forest of lilies, I stroll through Stanley Park’s tree lined trails to a little hidden oasis called Beaver Lake.

Beaver Lake is a stunning and serene setting to meditate and practice yoga.

Bird chirps fill the air, frogs ribit happily from their watery home and the calm, peaceful lake is bursting with fuchsia lily pads.

I can easily spend an afternoon soaking up the beauty of the lake, meditating and practicing poses.

And after a few hours of practice, peace and meditation, I head home to replenish and rehydrate with a sweetly simple watermelon smoothie.

Ingredients

  • 2 cups watermelon, cubed
  • 1 T fresh mint
  • Big squeeze of lime

Place all ingredients in a blender, blend thoroughly and enjoy the hydrating and antioxidant ingredients that will do your body good.

Waterfalls and Berries

A hike up a mountain is one of my favourite things to do. Especially if there is a waterfall involved.

As I get a bit older though, I realize that how I fuel my body before, during and after a hike becomes more and more important.

I’ve found the hydrating qualities of fruit and veggies to be the perfect fuel for an active body, especially during the hot summer months.

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One of my favourite pre~hike recipes is my berry smoothie bowl. This powerhouse recipe has hydrating, antioxidant and fibre filled berries (did you know that raspberries have the most fibre of any fruit?) and creamy coconut milk to provide the kind of fat that will do your body good.

Add a couple of dates for iron and healthy sugars to fuel my body as I trek up that mountain and I’ve got a body loving bowl of goodness.

Here’s the recipe:

  • 1/2 cup full fat coconut milk
  • 1cup strawberries
  • I banana
  • 2 dates

Blend together, top with fresh raspberries and unsweetened coconut and you have a beautiful, nourishing smoothie bowl.

Hiking and Appies

I love a trek to St. Mark’s Summit on a misty fall day.

Being surrounded by nature’s beauty makes my soul sing.

And, after a chilly excursion to the mountaintop, this dish helps to fill your hunger and warm your soul:

Savoury Puff Pastry

The Pastry:

Ingredients

  • 2 1/3 cups flour
  • 14 T butter, frozen
  • pinch salt
  • 10 T chilled water
  • 1 T lemon juice

Instructions

  1. Place butter in the freezer overnight
  2. In a jug, mix together water and lemon juice and set aside.
  3. In a large bowl, mix together flour and salt. Everything should be cold so you can put the bowl in the fridge to chill.
  4. Grate the frozen butter directly into the flour mix. Stir the frozen butter into the flour with a knife.
  5. Add the liquid, holding a little back just in case you don’t need it all. Add just enough water to keep the pastry together.
  6. Bring the dough together to form a ball, then place in fridge for at least one hour.

The Recipe:

Form puff pastry into little boats. Int the centre, add sliced cherry tomatoes and a layer of bocconcini and top with a fresh basil leaf.

Bake at 250 degrees for half and hour. Serve. Warm your soul.

Local Living and Blueberry Muffins

I’ve been eating only local foods lately for two reasons ~ first, fresh BC foods taste so incredibly good and second, our beautiful province is in a state of emergency again because of global warming (and human) induced forest fires. We have over 600 fires burning in total right now and I need, for my own happiness, positivity and mental health, to be part of the global warming solution.

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I already have what some would consider an extremely green lifestyle ~ live in a small space, don’t have a car, don’t love being a consumer so keep my possessions to a minimum…but, with dark smoke hanging in our skies and beautiful BC being choked by smoke and fire, I need to do more.

So, I’ve been educating myself lately about the huge carbon footprint created by transporting our food across the world. Did you know that Canada ships farmed salmon to China for processing and then the fish are shipped back here for our consumption. Ugh, the madness has to stop. And what kind of chemicals and preservatives does our food have to be laced with to stay “fresh” during the many miles covered to get to our plate? As someone who grew up with a big backyard garden that fed the family, what is now happening with global food transport seems so unnatural and is clearly taking its toll on the planet.

To bring a more natural, eco friendly way of eating back into my life, I’m rediscovering the 100 Mile Diet. The last time I did this challenge a few years ago I felt amazing and eating close to home helps our beautiful planet that is currently in crisis. It might seem like we don’t have a lot of personal power in saving the earth but as David Suzuki says, if several million people made even small changes to their lives the result would be astronomical!

Last but not least, local food tastes so amazing. In fact it’s bursting with flavour. An imported papaya from the other side of the world just doesn’t compare to fresh, beautiful BC fruit!

And, to get you inspired to love local, here’s a yummy, healthy recipe that features BC berries:

Wholesome Blueberry Muffins

  • 1 cup raw honey
  • 3/4 teaspoon salt
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 cup blueberries, fresh and local
  • 1/3 cup oil if your choice
  • 1 1/2 cups buttermilk

Heat the oven to 350 degrees. Whisk the dry ingredients together, then whisk the wet ingredients together and add to dry, folding in blueberries last. Put in lined muffins cups and bake for 25 minutes. Then enjoy the goodness!

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