charred corn, black bean and toasted barley salad.

spring is trying its hardest to come our way:

- once a week the sun comes out to play for a few hours

- cherry blossoms are starting to bloom

- mangoes went on sale at the grocery store

this salad reminds me of summer. cool, grainy salads full of fresh veggies bursting with flavor.

I decided to make this salad on a day when the sun was shining.

I pretended that I bbq'd corn on the cob rather than toasting the kernels on the stovetop.

I pretended that I picked the tomatoes straight from the vine on my parents' porch.

the sunshine only lasted for one afternoon. 

thankfully, the leftovers lasted longer, and I could play make believe as I enjoyed it during my lunch break on they grey, gloomy days to follow.

spring into summer a little early with this delicious salad!

charred corn, black bean and toasted barley salad

source: spilling the beans

the goodies:
- 1/2 c. pearl or pot barley, uncooked
- 1.5 c. chicken or vegetable broth or water
- 1 tsp. canola oil
- 1 c. fresh, frozen or canned corn kernels
- 1 c. black beans
- 1/2 bell pepper, seeded and chopped
- 1 small tomato, diced
- 1 ripe mango, peeled and diced
- 1/4 purple onion, finely chopped
- 1/4 to 1/2 c. chopped parsley or cilantro (optional)


dressing:
- 1/3 c. canola oil
- 1/4 c. fresh lime juice
- 1 tsp. cumin
- 1 tsp. ground cumin
- 1 tsp. honey
- 1 garlic clove, minced


the fun part:
1. in a medium saucepan, toast the dry barley over medium-high heat for a few minutes, or until golden and toasty-smelling. pour the the stock or water, bring to a boil, turn the heat down, cover and cook for 40 minutes, until tender.  transfer to a bowl to cool completely.
2. in a heavy skillet, heat the 1 tsp of canola oil over medium-high heat.  saute the kernels of corn for 5 minutes, or until starting to turn golden. set aside to cool.
3. in a small bowl or jar, combine all the dressing ingredients and whisk or shape to combine.
4. in a large bowl, toss together the cooled barley, corn, beans, pepper, tomato, mango, onion and parsley (if using). drizzle with dressing and toss to coat.
5. serve immediately or refrigerate for up to a few hours before serving.


what your body will like:
per serving: 351 calories - 38 g carbs - 20 g fat - 9 g protein - 6 g fiber

shamrock shake.

holidays are a blogger's dream...

 ... they are the one day a year when food can magically transform from 

gross looking to festive!

truth be told, I've been drinking green smoothies for awhile, but I had to wait long and hard for today so that my delicious concoction might actually appeal to the masses. 

I mean, if you'll drink green beer, why not drink a green smoothie?

I believe at the end of every rainbow there are cauldrons filled with this creamy minty delight and little leprechauns are sipping from it merrily.

for the record

the spinach contributes two things, and two things only:

1.) color (how festive!)

2.) nutrients (helllooo vitamin k, vitamin a and iron!)

what the spinach does NOT contribute is taste. 

I promise you the only things you'll be tasting are 

creamy vanilla and fresh mint.  

because of the protein powder, this  shake has some 

serious staying power. 

it will keep you full and satisfied, and is perfect for 

breakfast, or post workout.

a similar smoothie was originally created by angela at oh she glows, and you can find her recipe and other variations of her green monster here.

seriously though.  it's just a mint milkshake.

shamrock shake.

serves: 1 


the goodies:
- 1 mint tea bag
- 1/2 c. boiling water
- 1/2 frozen banana
- 1 c. unsweetened vanilla almond milk
- 2 large handfuls of spinach
- 1 scoop vanilla protein powder
- pinch of xantham gum*

the fun part:
1.) add tea bag to boiling water. allow to steep, and then place in freezer while you prep the rest of your ingredients.
2.) when cool, remove the tea bag from the water, squeezing out any extra liquid (and flavour!). discard tea bag. add cooled tea and remaining ingredients to the blender and blend until smooth.
3.) happy st. patrick's day!

*xantham gum is a used to thicken the smoothie, and it can be found in the bulk or baking section of health food stores.  a little goes a long way! (because it's used for thickening, an alternative could be to add ice. however, since I haven't done this myself, I can't vouch for it.  give it a try and comment below telling me how it goes!)

what your body will like:
per serving: 286 calories - carbs: 18 g - protein  37 g - fat 5 g

kamut greek salad.

as a dietitian-to-be I am in full support of finding ways to incorporate whole grains into our diets.

kamut is NOT a scary ancient grain.

kamut IS:

a.) high in fiber

b.) relatively high in protein

c.) low glycemic index

d.) delicious in this salad


**amendment amendment!!!**
kamut is NOT gluten free.
apologies to all my gluten intolerant, celiac friends!

whole grains include fiber, and fiber rich products play an important role in healthy weight maintenance.  not only do they take you longer to chew, but the bulk makes you feel fuller for longer. 

glycemic index refers to how much a carbohydrate-containing food is likely to raise a person's blood sugar.  

the lower a food ranks on the glycemic index, the more control you have over blood sugar and blood cholesterol levels. 

no, no, no type II diabetes!

mixing kamut into a familiar and tasty greek salad is a a great way to introduce this mighty grain to hesitant first-timers!


want whole grains, but maybe not greek salad? check out these other whole grain recipes!

- brussels sprouts with cranberries and farro

- pumpkin old fashioned oatmeal

- spiced up savory popcorn

------------------------------------------------------------------------------------

kamut greek salad

This recipe has the distinctive tastes of a classic Greek Salad.  The variety of crisp vegetables provide a fresh crunch, which are nicely contrasted by the nutty chew of the al dente kamut.  The crumbled feta add a creamy texture to each bite, as well as a level of complexity with its tangy flavor.  The simple vinaigrette didn’t overpower the flavors of the fresh vegetables, and the dried oregano lent a subtle aromatic flavor, which is characteristic of Mediterranean cuisine.  The acidity from the lemon, and the smoothness of the olive oil nicely complemented one another, without making the salad overly greasy.  

source: dietitians of canada: simply great food
serves: 8

the goodies:
- 1 c. kamut 
- 2 c. water      
- 2 green onions, chopped         
- 1 small carrot, grated
- ½ red bell pepper         
- ½ c. finely diced English cucumber
- ¼ c. freshly chopped parsley
- ¼ c. finely chopped black olives
- ¼ c. freshly squeezed lemon juice
- 2 tbsp olive oil
- ½ tsp dried oregano    
- ½ c. crumbled feta


the fun part:

1. Rinse kamut and then place in small saucepan and cover with water.  Bring to a boil over high heat, then reduce heat to medium and cook until kamut is soft, about 1 hour. Drain and rinse under cold water to cool kamut. Drain well. Set aside to cool completely.
2. Meanwhile, prepare your remaining ingredients.  
3. In a large bowl, combine cooled kamut, green onions, carrot, red pepper, cucumber, parsley, olives, lemon juice, olive oil, oregano and salt and pepper to taste.  Sprinkle with crumbled feta.
4. Think about how easy this recipe was, and enjoy!

what your body will like:

- per serving: calories: 152 - carbs: 20 g - protein: 5 g - fat: 6 g
- all of the fantastic fun facts I have listed above!

white chocolate and cranberry scones.

I love breakfast. 

I love pink.

I love love.

one day a year all my favorite things collide: valentine's day.

{breakfast + pink + love = heart shaped scones.}

white chocolate chip and cranberry scones.  

the goodies:
- 3 c. flour
- 1/2 c. sugar
- 1.5 tbsp. baking powder
- 1/2 tsp. salt
- 1/4 lb butter, cold
- 2/3 c. fresh cranberries
- 1/3 c. white chocolate, chopped or chips
- 3 eggs
- 3/4 c. whipping cream + 2 tbsp. 

the fun part:
1.) preheat the oven to 400 degrees and line baking sheet with parchment paper.
2.) mix the dry ingredients in food processor. add the cut up butter, and pulse.
3.) transfer flour/butter mixture into a bowl and add cranberries and white chocolate.
4.) combine eggs and cream in a separate bowl.
5.) make a well in the dry ingredients and pour the cream/egg mixture in. stir slightly, but do not overmix.  it will be shaggy.
6.) turn out the dough on a floured surface. gather the dough, pile it up and use the heel of your hand to smear it away from you. fold it together gently and smear again. continue until it becomes cohesive, but do no overwork.
7.) pat the dough into a circle, brush with remaining whipping cream, and strategically cut out heart shaped scones with cookie cutter.  (ps, if you're hoping to make these on any day other than february 14th, you can cut the circle into 8 wedges instead.)
8.) transfer to baking sheet and baking for 15-20 minutes.

what your body will like:
love!

speaking of love, everyone lovvved picnics and pantries valentine's day last year.  click here to see the most popular picnics and pantries post of all time!

brussels sprouts with cranberries and farro.

I am a creature of habit.  

I get it from my papa.  

I like cooking my oatmeal the same way every night before bed.  

I have a running route I like, and I stick to it. 

I like to grocery shop on sundays and do laundry on mondays.

I have the gym class scheduled memorized.  

lentils, squash and kale?  

they became a habit.  every day.

delicious, but two problems:

1. my body turned orange from the beta carotene (no, not really)

2. I had nothing new to blog about

but remember, there are no problems, only solutions! 

thanks to a visit from mama this past week, and the introduction of some new ingredients to my pantry, things are getting exciting again.

this recipe caught my eye immediately, and I have fallen in love with a brand new cyber recipe box at cookie and kate.  

I give her full credit for this delicious recipe, and would have followed it, had I the appropriate ingredients on hand.  instead, I strayed where needed and came up with this (delicious!) variation.  I would recommend checking her recipe out if you're interested in trying it yourself, but if you too don't have all the ingredients hiding in your kitchen, this version is tasty as well.

brussels sprouts with cranberries and farro.

source: cookie and kate
serves: 4 sides, 2 full servings


the goodies:
- 1 lb brussels sprouts, ends trimmed + cut in half length wise
- 1 tbsp. olive oil
- salt & pepper
- 2/3 c. fresh cranberries
- 1/3 c. walnuts, chopped and toasted
- 1/3 c. parmesan cheese, shaved
- 1 tbsp. balsamic vinegar
- 1 tbsp. maple syrup
- 1.5 c. farro (or barley, quinoa, or brown rice), cooked

the fun part:
1. if you do not have any left over grains to heat up, start to cook these now.

1 c. farro + 2.5 c. water + bring to boil, cover on low heat for 30 minutes
1 c. quinoa + 2 c. water + bring to boil, cover on low heat for 15 minutes
1 c. rice + 2 c. water + bring to boil, cover on low heat for 45 minutes

2. preheat your broiler.
3. set a 12-inch cast iron skillet over medium-high heat on the stove.  let it heat up for 2-3 minutes.  it should be so hot that a few drops of water sizzle and quickly disappear after contact
4. in a medium sized bow, toss the prepared brussels sprouts with olive oil and salt and pepper.  toss well so that the sprouts are evening coated in a thin layer of oil
5.  once the pan is hot, dump the sprouts into the pan and quickly rearrange them so that the flat sides are face down.  let them cook for 2 minutes.
6. toss the fresh cranberries into the pan and transfer the pan to your broiler.  the pan will be heavy and hot so use oven mitts and be careful!  let the brussels broil for about 2 minutes.  check the sprouts for doneness - their tops should be a little browned and the bottoms caramelized.  how long you leave them there depends on your preferences and your oven.  the cranberries should have started popping by now.
7. toss the warm farro, sprouts, cranberries, cheese and nuts in a bowl and drizzle with balsamic vinegar and maple syrup.  season with salt and pepper, if you choose.

{bon appetit!}

what your body will like:
per serving: 243 calories - 36 g carbs - 11 g fat - 9 g protein - 8 g fiber

squash curry stew.

how many of you made new year's resolutions to:

a.) eat healthier

b.) stop buying lunch

c.) be more organized

d.) all of the above

for those of you who circled 'd', I have the one dish wonder that will keep your resolutions going strong... well beyond january.  

this is my go-to sunday stew, which I prep and portion out into tupperware at the beginning of the week.
when time is tight, these pre-portioned goodies go straight from the freezer into my bag and are thawed by lunch.  

it's delicious.  it's healthy. 

it's convenient.  it will save you money.  

WIN!

----------------------------------------------------------------------------------------------------------------------------

squash curry stew

servings: 4
source: slightly adapted from oh she glows


the goodies:
- medium kabocha squash (japanese pumpkin squash) ~ 500 g
- 1 tsp. extra virgin olive oil
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 1 tbsp. curry powder
- 1/2 tbsp. cayenne pepper *optional
- 1/2 tbsp. chili powder *optional
- 1 c. red lentils
- 1 carton low sodium broth
- 2 cups of greens, chopped (I use kale, de-stemmed)
- freshly grated ginger, to taste
- salt and pepper, to taste

the fun part:
1.) preheat the oven to 375 degrees.  cut the squash into 1 inch pieces, arrange on foil lined baking sheet and bake until tender, and browned slightly.  approximately 30 minutes.
2.) meanwhile, in a large pot, heat extra virgin olive oil.  add chopped onion and minced garlic and sauté for about 5 minutes over low-medium heat.
3.) stir in curry powder, cayenne and chili powder and continue to stir to prevent burning.  after a couple of minutes, add lentils and broth and bring to a boil.  reduce heat and cook for 10 minutes.
4.) stir in cooked squash and greens. cook over medium heat for 5-8 minutes.  season with salt, pepper and freshly grated ginger.


what your body will like:
1 serving = 1.5 cups
per serving: 340 calories - 49 g carbs - 3 g fat - 23 g protein - 18 g fiber

for a vegetarian dish, this is PACKED with PROTEIN! as we've discussed before, it is the winning combination of protein and fiber that will keep you fill you up and keep you satisfied for longer.

lemon blueberry muffins.

In my first year of university I was the girl in the chemistry lab who would spill test tubes of chemicals, break beakers full of boiling solution and drop perfectly formed crystals moments before weighing her final product.

Science doesn't make sense when it's fancy structures and big long words in lab manuals.  

Fast forward a few years, and I am still enrolled in lab courses.

I've traded my lab coat for an apron, and acetylsalicylic acid for flour, butter and sugar.  

Science makes sense when it's delicious ingredients in recipe books.  

 I get to see how eggs contribute leavening, binding and structure.  I get to see how you can trade sugars and flours and still have delicious baked goods.  Now cooking and baking is not only for fun, but it is for credit.  

this week?  eggs and dairy.  

next week? flours and baked goods.  

see... I'm so keen than I read ahead!

----------------------------------------------------------------------------------------------------------------------------

lemon and blueberry muffins.

These muffins were incredibly tasty, especially warm out of the oven.  The lemon lent a tart edge to the rich and buttery taste of the sweet muffin.  The sour cream complemented this combination by contributing a smooth, tangy flavor. The muffin was moist and tender, and the quinoa provided hints of nutty, chewiness throughout. The proportion of blueberries was excellent, as they added a juicy sweetness with every bite.   

yield: 12 muffins
source: quinoa 365

the goodies:

- 1/2 c. uncooked quinoa
- 1 c. water
- 1 1/2 c. whole wheat flour
- 1.5 tsp. baking powder
- 1 tsp. salt
- 1/4 tsp. cinnamon
- zest of 1 lemon
- 3/4 c. sugar
- 1/4 c. vegetable oil
- 1 egg
- 1/2 c. sour cream
- 3 tbsp. fresh squeezed lemon juice (~ 1 lemon)
- 1 tsp. vanilla extract
- 1 c. frozen blueberries (not thawed)

the fun part:

1. Bring the quinoa and water to a boil in a small saucepan.  Reduce to a summer, cover and cook for 10 minutes.  Turn the heat off and leave the covered saucepan on the burner for an additional 15 minutes to allow the quinoa to cook longer and become plumper.  Remove the lid and fluff with a fork.  Set aside to cool.
2. Preheat the oven to 400 degrees Fahrenheit.  Line a 12-cup muffin pan with paper liners.
3. Combine the flour, baking powder, salt and cinnamon in a medium bowl.  Stir in the lemon zest and 1 ¼ cups (310 mL) of the cooked quinoa, breaking up any clumps.
4. Whisk the sugar and oil in a large bowl, then add the sour cream, egg, lemon juice and vanilla. Stir until the mixture is thoroughly blended.
5. Toss the frozen blueberries in the flour mixture.  Fold the flour mixture into the sugar mixture.
6. Drop the batter by large spoonfuls into the muffin cups. Bake on the center oven rack for 25 to 30 minutes, until the tops are slightly golden and a toothpick inserted in the center comes out clean.  Cool in the pan.

{enjoy!}

what your body will like:

1 serving = 1 muffin:

185 calories - 28 g carbs = 7 g fat - 3 g protein - 2 g fiber

chilly outside. chili inside.

thanksgiving leftovers = depleted.

fridge stock up = necessary.

soup season is upon us.

1 batch = 8 servings?

yes please!

I've portioned mine out into tupperware containers and tossed them in the freezer, and now I have a hearty meal when I need to pack a lunch but am in a hurry.

pre-portioned chili + overnight oats = sleep in.  

I've also mixed in some cooked quinoa for some extra sustenance when I have the time to enjoy it at home.
per usual, the options are endless.  pick your favorite veggies and... go!

I might take this opportunity to mention that self proclaimed carnivores gave this one the stamp of approval.  yippee!

spicy vegetarian chili

recipe: whole foods
serves: 6-8


the goodies:
- 2 tbsp. canola oil
- 1 medium onion, chopped
- 1 large carrot, chopped
- 1 stalk celery, chopped
- 1 medium red bell pepper, cored, seeded and chopped
- 1 medium green bell pepper, cored, seeded and chopped
- 3 cloves of garlic, minced
- 1-3 tbsp. pureed chipotles in adobo sauce (I used 3)
- 1 tbsp. dried oregano
- 2 tsp. ground cumin
- 1 tbsp. chili powder
- 1 1/2 tsp. salt
- 1 (28 oz) can diced tomatoes
- 2 cans of beans (I used black beans, and a fava bean/chickpea mix)

the fun part:
#1.) heat the oil in a large pot over medium heat.  add onions, carrots, celery, peppers and cook for 10 minutes.  add garlic and cook for another two minutes.  you want your vegetables to be softened, but not browned.
#2.) add chipotles, oregano, cumin, chili powder and salt.  stir gently to blend.
#3.) add tomatoes and 4 cups of water.
#4.) gently simmer over low heat, uncovered, for 45 minutes.
#5.) add beans and simmer for an additional 30 minutes.


what your body will like:
1 serving = 1.5 cup:
200 calories - 30 g carb - 5 g fat - 10 g protein

falling in love.

I am generally resentful of months that end with "ber".  

ber = brrrr.  

brrrr = cold.  

yuck!

and then I remember that this time of year does have its redeeming qualities:

- scarves and sunglasses.

- pretty leaves.

- PUMPKIN (oats)!

so here I am, [fall]ing back in love with fall.  

pumpkin oatmeal.

preparing your oats the night before:

a.) cuts down on prep time in the morning

b.) magically transforms 1/4 c. of oats into 1 very full bowl of oats

the trick to voluminous oats (from katie at cck) is to increase the water:oat ratio, let boil, and then let sit overnight. 

 the remaining water will be absorbed, the oats will gelatinize and voila! you have an enormous meal waiting for you in the morning.  

the goodies:
- 1/4 c. rolled oats
- 1.5 c. water
- 1/3 c. canned pumpkin
- 1 tsp. cinnamon
- 1 tsp. vanilla
- 1 tsp. your choice of sweetener (white or brown sugar, agave, stevia) *optional depending on your sweet tooth in the mornings
- 1/3 c. egg whites


toppings:
2 tbsp. greek yogurt
1 tbsp. ground flax seeds
1 tsp. nut butter
1 tsp. shredded coconut


the fun part:
#1.) bring your oats and water to a boil in a sauce pan.  keep on high heat, and let boil for 5 minutes.  transfer to bowl, cover, and store in fridge over night.
#2.) take your voluminous oats oat of the fridge, transfer back to sauce pan and reheat on medium temperature. stir in pumpkin, cinnamon, vanilla, and sugar, letting it reheat until it bubbles.
#3.) lower the heat and slowly add the egg whites, mixing continuously.  stir until the mixture thickens, 2-3 minutes.
#4.) transfer to bowl and top with your favorite goodies!


*if you like your oats cold in the morning, you can do up to step 3 and let sit in the fridge over night.  pumpkin pudding for breakfast?  why not!

what your body will like:
this HUGE bowl of oats (and toppings!) is only 270 calories and boasts this impressive macronutrient profile:
carbohydrates: 26 g
fats: 8 g
protein: 19 g

protein + complex carbs 

= keeping you full until lunch!

real deal.

hannah robinson, RD has a nice ring to it.

RD = real deal.

RD = registered dietitian.

source: http://polishmycrown.files.wordpress.com/2011/09/2435986_cjjfmyki_c1.jpg

I'm going to be a registered dietitian when I grow up!

picnics and pantries = so credible.

back to school this year meant back to 3rd year.

reee-wind.  

7 years of undergrad 

+ 1 professional designation 

= okay with me.  

one of my dietetics classes requires me to maintain a blog documenting the next few years of the program.  if you want more dietetics and fewer kooky puns, come visit me in cyber space at: http://blogs.landfood.ubc.ca/hannahro/

blogger's break = blogging break.

upon arriving home from africa, my head was swarming with new blog ideas.

for example:

what it is like to eat this.  [for lunch.  and for dinner.  every day.  for two months.]:

or how, under african apprenticeship, I learned how to make this amazing transformation:

and then I would have enlightened you with the adventures of collecting, cooking and eating fish straight from lake victoria:

or told you about the time we threw a dinner party for 11 on this tiny stove:

and then there were $5 feasts at the local indian restaurant:

and lastly I would have made you feel more at home by posting photos of outdoor markets:

I wanted to come home, with african recipes fresh in my mind and do this:

but instead, I did this:

good bye summer of 

adventurous cooking and exciting blog posts.

helllloo broken scapula!

after nearly a two month stint in sling, my broken shoulder is finally on the mend and I am able to:

- cook

- eat with my right hand

- type

food blogging necessities: check, check, check!

gtl.

first there was the jersey shore.  

then there was the geordie shore. 

now you can follow 5 housemates in their summer share in rural kenya.

we may be on a different continent and mtv may not have been documenting, but the same basic principles held true: GTL.

gym:

kick ass kenyan kardio anyone?

it was as if they knew I was coming when they built the house... the septic tank in the front yard doubled perfectly as a platform for yours truly to lead early morning aerobics classes!  the perfect pump-up playlist? the lion king soundtrack coupled with "it's raining men", of course!

tan:

trying to catch some rays on the coast to even things out? fail.

laundry:

ruth anne assumes the perfect power stance for scrubbing socks in the bathroom sink. 

the cow assumes perfect power stance for protecting our drying laundry from african critters in the front yard.

mrs. kenya.

mom and dad, I have something to tell you...

surpriiiiise!

the apollo family: july 2011.

a day at the office.

so know that you know I've been flying with suspicious pilots, riding rickety bikes, playing with farm animals and laughing at corruption in africa, it's time for me to finally give you some insight on my project. the project that most of you have funded through your generous donations and attendance at my relentless fundraisers.  the project that spurred me to leave behind a summer of bartending in kits to work in kenya. the project that I couldn't adequately describe until I had arrived in africa, was in the schools and working with the community.   

let me give you an overview:

 {#1: girl power.}

our main focus while in kanyawegi is to initiate "girls club".  we intend for girls club to be a district wide after school program for girls in standards [grades] 6-8 where they can talk about issues directly affecting females students, and ultimately reduce the rates of drop out, early pregnancy and hiv infection. a staggering percentage of female students are forced to miss school each month because they cannot afford to buy sanitary napkins.  to compensate for this problem they find themselves staying at home until menstruation is finished, or finding alternate ways to acquire funds to pay for these products.  unfortunately, these girls often see prostitution as the easiest way.  our project is aiming to provide a comfortable environment for girls to openly discuss issues that are relevant to them . our ultimate goal is be to provide a sustainable source of sanitary napkins to these girls.  most of our time has been spent collaborating with locals to build the curriculum, research existing clubs within the area and finding reliable ways to measure the success of our project in the long term.  this is a lengthy process and at times it can be frustrating not to see the fruits of our labor, but I trust that the work we put in now will align with GIVE's goal: to initiate village empowerment so that the girls will continue getting the support and supplies they need even when the muzungos are gone. 

 

{#2: hiv/aids education.} 

hosting a weekly soccer tournament: different schools from across the 17 school district meet once a week to play soccer.  during breaks they are supplied with lunch (which is another controversy in and of itself), and hiv education.  this includes question and answer periods, an hiv+ guest speaker and a condom demonstration (as you can imagine, another controversy).  posters, prizes, playing… it’s a fun way to spend a saturday.  

education is also provided in the schools throughout the week.  hiv/aids is actually part of the school curriculum in kenya, and when time allows, we travel to schools and teach refresher workshops on the subjects taught in each grade. 

{#3: education day.}

education day: GIVE funds a series of exams to students in the ojola school district between grades 6-8 .  we have worked on writing, editing and printing the questions to the hiv/aids portion of the exam (if only the kids knew this when they were dozing off during our workshops!).  each exam costs 100 KSH/student.  GIVE requires each student be responsible for 10 ksh and then funds the remaining 90.  unfortunately, corruption runs rampant and we’ve had to take on the responsibility of counting each student in each grade, and ensuring that we receive the adequate amount of money from each school.  this requires numerous visits and is the reason why I have so many stories to tell about bike rides.  fyi: $1.00 cdn = ~80 ksh.  this means kenyan student = $0.13, GIVE = $1.13.k.  education day will be held when the results from the compiled and the schools and students have been ranked.  more prezzies + prizes.  yipeee!

so there we have it.  I have traded 7 weeks of muddling mojitos and perfect pint pours for being a hiv educating/tax collecting/soccer star/girl power enthusiast.  as anticipated, time has absolutely flown by.  the next members of our team arrive soon, and we will spend our final week tying up loose ends and handing over the GIVE education team baton so that they can continue working on the projects for the rest of the summer.  it will be hard to say goodbye, and leave without seeing concrete results, but I know that I am part of a much bigger story and am thankful that I could play my part.


it has been the perfect combination of 
exhausting + exhilarating and humbling + hilarious.

next stop...?  unganda.  stay tuned if you want to hear about rafting down the nile!

amusing africans.

some things in africa are funny: 

- matatu names like usain bolt

- kids running around in t-shirts saying 

"bob's 50th birthday bash!"

- being offered bride prices including each of the big 5

somethings in africa are really funny:  

{please look carefully.  enough said.}

give me a... K!

{home sweet home.}

as my infrequent blogging, email responses and facebook postings may indicate, my access to internet has been far more limited than anticipated.  with this being said, it has come to my attention that for those of you following my blog, my updates might suggest that my time spent in kenya so far has been, ahem… trivial.

as fun as bowling nights, bake sales, james bond themed parties and amazing race scavenger hunts were, I promise I didn’t pester all of you for money for the last six months so that I could come to africa to fly planes, ride bikes, and come home at the end with a few candid shots of me hugging adorable african children.

let me start by introducing you to where I live.  
I will make it easy for you to remember.   
just remember the letter K.

kenya: the country I am in.

kisumu: the 3^rd largest city in kenya. a 30 minute matatu [bus] ride away from our home. the epicenter of all things luxurious: internet cafes and grocery stores.

kanyawegi: the community of villages outside of kisumu that I am living and working in. the home of the ojola school district. situated on the shores of lake victoria [which any local will proudly declare as the 'SECOND LARGEST fresh water lake in the WORLD.']

kaguya: the name of the compound our house [palace] is in.  also home to: several dozen cows, one rooster with a 7 am wake up call, two gobbling turkeys, some crazy goats and a pack of howling dogs.  also found here: houses much more modest than our own, yet are home to lovely locals who will proudly explain the biblical history of their names with any introduction.  

{tl: neighbor's pets. tr: maize + neighbor's home. bl: kaguya's gates. br: morning carpool.}

oh, and introducing you to my new home wouldn't be complete without introducing you to bridget.  bridget also lives at kaguya and likes to: patiently wait behind rock walls so she can jump out and scare mzungus, sing songs with actions, read books by saying each individual letter of each word and posing for photographs.

 {say cheese!}

gran fondo: kenya.

 please meet: sam.

with our project well under way, we have become busy girls with places to be and people to see.  

what's the best way get yourself around a rural kenya village?

on bikes of course!

not just any bikes. 

what do you get when you take a 1 gear cruiser, made of 50 kg of solid steel?  add to that description a loose chain, faulty breaks and permanently flat tires.  

and there you have him, samuel, the son of hannah.

I am certain a day of riding sam in kanyawegi will more than adequately prepare me for riding in the gran fondo at the end of the summer.

samuel doesn't fly solo however.  he comes in a fleet of equally unsturdy bikes.  amongst them is his closest rival: boaz, the husband of ruth.

the two of them take turns being the centre of attention at the bike repair shops (a daily occurrence), making deafening screeching noises while you fly downhill desperately trying to brake, and losing nuts and bolts as they clunk their way across mountainous terrain.

in all honesty however, these bikes have been present for some of the most notable african adventures experienced so far.

they have helped us commute between schools in the kanyawegi school district to collect exam fees for our education day.  they have gotten us to and from meetings where we have shared and collaborated ideas for the after school girls club we hope to launch by the end of the summer.  they have gotten us to church so we can hear amazing gospel music, and were there waiting for us so we quickly escape after our embarrassing impromptu presentation in front of the congregation.  they have taken us to markets for fruit and to lake victoria for fish.  they have waited patiently in fields while we watch sunsets and while we chased monkeys out of maize crops.  they have heard me scream prayers as the top of my lungs when I was certain I was going to ride straight down hills into lake victoria.  they have witnessed me carry african men and women on the back as they nonchalantly chat on their cell phones.  they have been cut off my herds of cows and swarmed and chased by equally large herds of african children screaming, "mzungu, how are you?!" at the top of their lungs.

they are huge, they are clunky, they are exasperating and they making my legs as strong as a kenyan athlete’s.  yet somehow, they are still incredibly endearing.

samuel, the son of hannah, boaz the husband of ruth.. I wouldn't even trade them for this:

{and it was really, really fun.}

picnics and pantries: international.

today I have managed to: sneak in an early morning workout in kitsilano, watch the canucks win while sitting in yvr, enjoy lunch in london and rode in a van with 20 africans into the town of kisumu, kenya. 

several flights and timezones later we arrived in the small, beautiful town that we'll be calling home for the next 7 weeks.

our seamless day of travel continued all the way to buying tickets on the last flight from nairboi to kisumu this morning.

too good to be true you might ask? yes. 

oops, our tiny little airline had given us not only the last spot on the plane, but had sold us a ticket without a seat.  

this girl + 3 bags + jetlag + 0 seat = no longer as cute as a button in her rumpled canucks t-shirt.

there are no problems, only solutions, right? jumper seat it is!

the next thing I knew, I was getting ready for take-off, in the cockpit of a tiny african airplane. after telling me not to touch any of the buttons or switches in front of me, the pilot took an incoming call on his blackberry, checked his mobile facebook one last time, and the next thing I knew we were cruising over kenya.  oh, and did I mention that at this point we are still trying to get in touch with the airport we'll be arriving at to see if they're still open?  it's okay though if they aren't, he assured me.. I can always come to his bbq tonight if we have to reroute back to nairobi.

all is well that ends well, and the charming pilot (just think, the bachelor: kenyan style), has me in one piece at my final destination.

and I am here to tell you that I haven't been here for 12 hours and I am already smitten.  my body is melting from the heat and my heart is melting from people.

the perfect combination.

if I don't want to leave I can always call my new friend with the phone number he gave me and take him up on his offer to marry into a kenyan family.  don't worry though, friends.. he's a pilot.  I'm sure he'll fly me home for visits on the weekends.

can you do the can can?

sound familiar?  remember the time I went to india and got a bonus day?  

with my new found time I wrote a post about delicious 

cranberry oatmeal.

fast forward 5 months, and here I am with a bonus day before I leave for africa.  

{can you do the can can revisited}

for the last three weeks I've avoided grocery shopping so that don't leave the country with a a fully stocked fridge.  

perhaps a little too preemptive, but it's forced me to be creative and to make some picnics out of my pantry.

I plumped up my fresh produced with some protein packed canned foods and voila, a well balanced meal is born.

of course, due credit goes to my mother who recently replaced our rickety old can opener because she feared it may give us tetanus.  more proof she's a major contributor to this blog.

canned goods + sparse veggies = delicious salad

summer salmon salad.

the goodies:

salad:
- 1 can of salmon
- 1 can of artichoke hearts
- 1 can of lentils
- 1/2 cucumber, cut into bite sized pieces
- 1/2 bell pepper, cut into bit sized pieces
- 1/2 c. grape tomatoes, halved
- 1 green onion, chopped
- 1/4 c. quinoa, uncooked

dressing: 
from: KathEats

- 2 tbsp. olive oil
- 1 tbsp. dijon mustard
- 1 tbsp. honey
- 1 tsp. salt
- 1/3 tsp. pepper


the fun part:


#1.) get your quinoa cooking while you prepare the rest of the salad: add 1/2 c. of water to uncooked quinoa in a small pot and bring to a boil.  lower heat, cover with a lid and let simmer for 15 minutes.
#2.) crank open your cans, and toss in bowl with remaining chopped vegetables.
#3.) prepare your dressing in a small bowl.
#4.) add quinoa to veggies, drizzle dressing over top and stir until combined.

minimal grocery shopping + minimal dishes = maximum satisfaction.

what your body will like:


#1.) salmon: all those good omega-3s we talked about last time!
#2.) lentils: fiber and protein? win!  eating your carbohydrates with protein slows down their digestion, and prevents blood sugar levels from spiking.  lentils are full of this dynamic duo!
#3.) quinoa: not only is quinoa a whole grain, but it is also a complete protein.  want a refresher on all quinoa's health benefits?  check out this versatile quinoa recipe!

excuse me, I have a plane to catch and a few extra items in the refrigerator that need to be polished off before take off.  

stay tuned, the next picnics and pantries post will likely be coming from kenya!