omg [omega-3s].

  I have finally crawled out from underneath that huge mountain of notes, and I am ready to share a semester worth of nutrition knowledge with all of you. 

I'm here to redeem myself for disappearing from the blogosphere... it happened with good reason!

my brain is full, my tummy is hungry and I'm ready to be 

back on the blog.

soy maple salmon

recipe by: lauren gibson
serves: 4

the goodies:
- 4 6oz wild BC salmon fillets
- 3 tbsp maple syrup
- 1/4 c. soy sauce
- 3 tbsp dark sesame oil
- 2 tsp grainy mustard
- 1/2 tsp hot chili sauce
- 2 green onions, chopped
- 2 cloves of garlic, minced
- 2 tbsp fresh ginger, finely chopped

the fun part:
#1.) preheat the oven to 400 degrees and line an 8 x 8 baking dish with tinfoil.

#2.) in a small bowl whisk together maple syrup, soy sauce, sesame oil, mustard and chili sauce.  stir in scallions, garlic and ginger.

#3.) pour marinade into your prepared baking dish and place salmon in marinade, skin up.  allow salmon to marinate for 30 minutes to one hour.

#4.) once marinated, bake for 10-14 minutes, or until white protein appears and fish flakes.

{one day, if summer ever comes, I'll provide you with the bbq method.  however, judging by the hail storm I was caught in during my run yesterday, that won't be any time soon.}

what your body will like:
essential fatty acids: just like our body isn't able to make some of its own protein, it's also not able to make all of the fats necessary for your body to function properly.  there are two classes of essential fatty acids that we need to obtain from our diets:

omega-6s: vegetable and plant based oils
omega-3s: leafy green vegetables, flaxseeds and salmon

the ratio of omega-6s to omega-3s in our body is really important.  the more we consume of one, the less we are able to utilize the other.  unfortunately, on average our diets contain more omega-6 rich foods than omega-3s.  this means that not only are we not getting consuming enough omega-3s, but the ones we do eat aren't being used by the body properly, because they are being overpowered by the omega-6s.

omega-3s and omega-6s have completely opposite roles, so balance is key.

so what does this mean?  

pump up the omega-3 intake! 

marine sources, like salmon, are the best way to do this because they have more of the essential acids necessary for:

#1.) important structural and functional cellular components

#2.) roles in prevention of chronic heart disease

#3.) beneficial effects on brain and cognitive functions

#4.) health of women during pregnancy and breast feeding

who's your mama?

caterer + doctor = nutrition student.

my mom is the reason why: I love to cook and have big feet. 

my dad is the reason why: I love science and look german.

hannah the hybrid.

picnics and pantries has reason to be thankful for my mother:

#1.) all my cook books and utensils have been acquired from her overflow collection

#2.) she has been giving me kitchen appliances since my 13th birthday

#3.) she takes me grocery shopping for expensive ingredients when she comes to visit

she is the reason why I was making pleas for pate sandwiches at age 3, was taking quinoa mango salad for lunch in middle school, and most recently, show up to bake sales with raspberry cheesecake brownies.  

she may also be partially responsible for my quick wit and sass.

[yes, she came up with the blog title herself.]

the lady has some credentials:

dessert baker turned freezer food home business owner and operator turned full fledged caterer.
[all while providing her family with the best tasting meals of all!]

not to mention, she's picnics and pantries editor and number one promoter.  

what's next? 

a guest food blogger, of course!

here she is folks, this martha is the real meal deal.

::::::::::::::::::::::::::::::::::::::::::::::::::::::

April and May, while the rest of us are waiting for spring to finally come, students are waiting for exams to finally be over. Everything else piles up while the midnight oil is burned... including blogs.

What's a blogger to do? Call home of course! I can't write her exams, prepare for the trip to Kenya or train for her half marathon, but try my hand at a food blog?  

Why not.

During busy times [did I mention exams?], your freezer can be your best friend.  If you have a few things stashed, worrying about eating properly can be crossed off your list of things to do.  Make extras each time you cook so that you can freeze the leftovers... instant, healthy meals are ready when you need them, and the pots have already been washed.

Make batches of the basics, beans and rice can be prepared in bulk, measured and packaged and pulled out ready to go.  2 cups of beans is equivalent to a 540 ml can, and if you bag your cooked brown rice in 260 ml packages, you can throw this recipe together in no time at all.

Don't need 12 Brown Rice Patties for one meal?

You can freeze the rest, of course!

Brown Rice Patties 

recipe from: clean eating

serves: 12 servings 

the goodies:

- 1 sweet potato, peeled and grated 

- 1 zucchini, washed, trimmed and grated 

- 3 carrots, peeled and grated 

- 1 1/2 c.// 260 ml. cooked brown rice 

- 1/2 c. flour [whole wheat, rice, kamut...you get the idea, not white!] 

- juice of 1 lime 

- juice of 1 lemon 

- 1 tbsp sesame oil 

- 1/4 c. / 60ml. raw unsalted almonds, coarsely chopped 

- 1/2 c. / 60 ml. raw unsalted sunflower seeds, coarsely chopped 

- 1 tsp. sea salt 

- 2 cloves garlic, chopped 

- freshly ground black pepper 

- 1 egg 

- 1 egg white 

the fun part:

#1.) preheat the oven to 375. and line a baking sheet with parchment. 

#2.) using a clean dishtowel, press any extra water out of the grated vegetables. 

#3.) process almonds and sunflowers in a food processor, or chop by hand. 

#4.) combine all the ingredients in a large mixing bowl.  mix well.  mixture should be fairly stiff. 

#5.) measure patties using your 1/2 cup measuring cup.  

#6.) place all 12 on your baking sheet and bake for 40 - 45 min, or until lightly golden on top.

Now you have 12 meals ready to go.  Pack them in a pita, with tzatziki, cucumbers and tomatoes, have them on top of a salad or treat them like a regular burger.  Truth be told, Iʼve even eaten these for breakfast.

what your body will like:

being full and being fueled!

who's your mama?

caterer + doctor = nutrition student.

 my mom is the reason why: I love cooking and have big feet.

my dad is the reason why: I love science and look german.

hannah the hybrid.

picnics and pantries has reason to be thankful for my my mother:

#1.) all cook books and utensils have been donated from her overflow collection

#2.) she has been giving me kitchen appliances since my 14th birthday

she is the reason why I was making pleas for pate sandwiches at age 3, was taking quinoa mango salad for lunch in middle school, and most recently, show up to bake sales with raspberry cheesecake brownies.  

she may also be partially responsible for my quick wit and sass [yes, she came up the the blog title].

the lady has some credentials: dessert baker turned mass creator and distributor of freezer meals turned full-fledged caterer.  

she's picnics and pantries editor and number one promoter.  what's next?  a guest post, of course! 

here she is folks, this martha is the real meal deal.

:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

April and May, while the rest of us are waiting for spring to finally come, students are waiting for exams to finally be over.  Everything else piles up while the midnight oil is burned...including blogs.  

Whatʼs a blogger to do?  Call home of course!  I canʼt write her exams, prepare for the trip to Kenya or train for her half marathon, but try my hand at a food blog?  Why not. 

During busy times [did I mention exams?], your freezer can be your best friend.  If you have a few things stashed, worrying about eating properly can be crossed off of your list of things to do.  Make extras each time you cook so that you can freeze the leftovers...instant, healthy meals are ready when you need them, and the pots have already been washed. 

Make batches of basics, beans and rice can be prepared in bulk, measured and 

packaged and pulled out ready to go.  2 cups of beans is equivalent to a 540 ml can, and if you bag your cooked brown rice in  260 ml packages...you can throw this recipe together in no time at all.  

Donʼt need 12 Brown Rice Patties for one meal?  

You can freeze the rest, of course! 

Brown Rice Patties 

recipe from: clean eating

serves: 12 servings 

the goodies:

- 1 sweet potato, peeled and grated 

- 1 zucchini, washed, trimmed and grated 

- 3 carrots, peeled and grated 

- 1 1/2 c.// 260 ml. cooked brown rice 

- 1/2 c. flour [whole wheat, rice, kamut...you get the idea, not white!] 

- juice of 1 lime 

- juice of 1 lemon 

- 1 tbsp sesame oil 

- 1/4 c. / 60ml. raw unsalted almonds, coarsely chopped 

- 1/2 c. / 60 ml. raw unsalted sunflower seeds, coarsely chopped 

- 1 tsp. sea salt 

- 2 cloves garlic, chopped 

- freshly ground black pepper 

- 1 egg 

- 1 egg white 

the fun part:

#1.) preheat the oven to 375. and line a baking sheet with parchment. 

#2.) using a clean dishtowel, press any extra water out of the grated vegetables. 

#3.) process almonds and sunflowers in a food processor, or chop by hand. 

#4.) combine all the ingredients in a large mixing bowl.  mix well.  mixture should be fairly stiff. 

#5.) measure patties using your 1/2 cup measuring cup.  

#6.) place all 12 on your baking sheet and bake for 40 - 45 min, or until lightly golden on top.

now you have 12 meals ready to go.  pack them in a pita, with tzatziki, cucumbers and tomatoes, have them on top of a salad or treat them like a regular burger.  truth be told, Iʼve even eaten these for breakfast.

what your body will like:

a night off.

spice up your life.

{easy-peasy cauliflower and potato curry}

guess what? I keep promises.

remember the time I told you I'd keep you posted with my attempts to recreate indian meals?  taaaa-daaa!

we all know I love lentils, but for those you not so keen on legumes, I've got just the dish for you.

{lentil-less indian}

if you're intimidated by ethnic cuisine, fear not:

1.) this is very quick and easy to prepare.  

once you have the spices on hand... BAM.

2.) spice up your life?  

check out the 'what your body will like section' to find out how giving your taste buds a jolt will keep you fit and fab.  

this is another versatile meal that you can:

1.) have in a big bowl for lunch or dinner

2.) serve as a side dish as part of an indian feast

3.) enjoy on a bed of spinach for a tasty salad

4.) add some crunch by sprinkling with your favorite roasted chickpeas

indian potatoes and cauliflower.

adapted from: epicurious
serves: 4


the goodies:
- 1 tbsp. canola oil
- 1 lb of potatoes, diced
- 1/2 medium sized onion, diced
- 1 clove of garlic, diced
- 1 tbsp. ginger, finely grated
- 1 tsp. tumeric powder
- 1 tsp. salt
- 1 tsp. paprika
- 1 tsp. cumin
- 1/2 - 1 tsp. cayenne
- 1/2 c. water
- 1 head of cauliflower
- 1/2 c. peas

the fun part:
#1.) heat olive oil in a large, non stick skillet.  add the onion and garlic and sautee for about 2 minutes.
#2.) add the potatoes and ginger and sautee for around 3 minutes, or until slightly browned.  add the spices and cook for another minute.
#3.) add the cauliflower and water, stir and then cover and let simmer for 5 minutes, or until vegetables are tender.
#4.) stir in peas and cook for another 2 minutes.
#5.) serve individually seasoned with salt and pepper, or as a side dish to a delicious indian feast.

what your body will like:
a.) metabolism: I have a fun nutrition lesson for you today.  as some of you know, energy balance is one of the keys to weight maintenance.  energy in (calories from food) = energy out (calories burned).

the three factors leading to energy expenditure, or calories burned, are:
1.) physical activity: the energy required for activity.  this can be anything from daily chores to purposeful exercise.
2.) basal metabolic rate: the energy required to maintain all your internal physiological functions when you're at complete rest.
3.) thermic effect: the energy required to eat, digest and metabolize the food you eat.

spicy foods affect the thermic effect. to put it simply, the spicier your foods, the more calories your body will burn on its own to digest them!  so be brave and burn some bonus calories!


b.) resistant starch: leftovers are delicious served cold over a bed of spinach.  cold potatoes = resistant starch. click here if you need a friendly reminder of all the health benefits!

overnight oats.

I know kefir can be a bit daunting, so what better way to entice you to try something new than:

a.) add chocolate

b.) give you the opportunity to catch some more shut eye

some mornings you have time to sauté veggies and make an omelete, or ferociously whisk up a bowl of fluffy banana oats. and sometimes [most of the time], you don't.

so why not let the overnight oat fairies do the work?  

no cooking.  no stirring.  no waiting on an empty stomach.  

just delicious oats, soaking up all the goodness you've added to them.  this time, it's [chocolate-y] kefir.

{kefir + chia seeds + cocoa = fluffy mousse.}  

it's science.

try it.  I double dog dare you.

overnight chocolate banana oats.

serves: 1

the goodies:

- 1/3 c. old fashioned oats
- 1/3 c. kefir
- 1/4 c. water
- 1 tbsp. chia seeds
- 1 tsp. cocoa powder
- 1/2 banana, sliced
- 1 tsp. sugar or sweetener (optional*)
*cocoa powder has a bit of an astringent, bitter taste, so more doesn't always mean better.  the banana does a good job at adding some sweetness, but if you'd like a little more, sprinkle on some sugar.

the fun part:
#1.) mix all your ingredients together in a pretty bowl, cover and put in the fridge over night.
#2.) set your alarm clock for 10 minutes later than usual, go to sleep and wake up to a stress free, delicious morning.
#3.) enjoy your oats cold, or put them in the microwave for 30 seconds to take the edge off.

what your body will like:
cocoa: chocolate in the morning?  I know, right?!  perhaps a little too rich to enjoy every day, but this might be a good incentive to get some of you to start eating the most important meal of the day... breakfast!  now, lets do some distinguishing: cocoa is the result of drying, fermented and grinding cocao beans which grow on cacao trees.  chocolate is what's made from cocoa when sugar, and cocoa butter are added.
cocao contains: magnesium, iron and chromium.  these impressive minerals have been shown to shut off your appetite.

on the contrary

chocolate contains: added sugar and fat.  these additives are the addictive properties in manufactured chocolate that make us crave more once we take our first bite.

see the difference?

curious about kefir? let me remind you!

[patty's] pesto potatoes.

{potatoes + green = happy st. patrick's day!}

between missing pi day earlier this week (march 14 = 3.14) and getting grief for not including a recipe in my last post, I was left with no other option than to completely redeem myself with a holiday appropriate meal for st. patrick's day. 

included are all things festive:

the color green.

potatoes.

possibly even a pint of green beer at your own discretion.

    

go ahead, make this meal, and claim that you're irish just like everyone else.  

[just don't run around wearing a 'kiss me I'm irish' shirt.  

no one likes to kiss green beer and pesto.]

pesto potato salad

adapted from: smitten kitchen

serves: 4

the goodies:

- 1 lb purple majesty potatoes, cubed

- 1 lb yukon gold potatoes, cubed

- 1/2 lb green beans, ends trimmed and cut into 1 inch pieces

- 1/3 c. chopped green onions

- 2 tbps. pesto

- 2 tbsp. red wine vinegar

- 1/4 c. pine nuts, toasted

- parmesan cheese

- salt and pepper

the fun part:

#1.) bring a large pot of salted water to a boil while you wash, and cube the potatoes.  when the water is ready, add the potatoes and cook until tender - about 10 minutes.  add the green beans and cook for an additional 4 minutes.

#2.) drain, transfer to a large bowl and cool in fridge*.  when ready, toss the beans and potatoes with pesto.  stir in the vinegar, green onions and season to your liking with salt and pepper.  

#3.) if you are serving it as a side in a large bowl, shave large flecks of parmesan and sprinkle toasted pine nuts on top.  or, serve into individual bowls and garnish separately.

* this recipe is intended to be a cold potato salad, but if you'd prefer to have it warm, feel free to forgo the refrigeration step and toss with pesto immediately.  

what your body will like:

restistant starch: unlike regular starch, these guys aren't digested in the small intestine and pass through your gastrointestinal tract for fermentation rather than digestion.  resistant starches can occur naturally, or they can be formed when starch containing foods are cooked and then cooled... see, now you know why I made you cool your potatoes in the fridge!  the benefits?  

- protection of the colon

- increased absorption of minerals like magnesium and calcium: hello bone health!

- improved insulin sensitivity and glucose tolerance: let me remind you!

tea party.

yipee for tea!

a.) green tea is full of goodies your body will like

b.) although not caffeine free, green tea is lovely on these rainy days for those of you who have given up coffee for lent

{take a nice good look at where this delicious tea is from}

c.) surprise... I'm going to kenyaaa!

(so when you all decide you love green tea, I'll be able to get you some more when I fly through nairobi this summer!)

the goodies:
- green tea bag/loose leaf green tea
- water

the fun part:
1.) boil water
2.) add to green tea
3.) boil more water, add to same tea bag (I'll tell you why!)

what your body will like:
catechins: (cat-uh-kins) are a class of flavonoids which means they deserve a big fat A+: anticancer, antiatherogenic, antioxidant and anti-inflammatory.  these antioxidants love to protect your body from the nasty free radicals that roam our systems and like to destroy good guys like vitamins E and A. secondly, they enhance your immune system and can contribute to weight loss.

the bad news is we often don't get the benefits of catechins because we don't steep our tea long enough.  we generally don't steep it for a long time because:

a.) the tea gets too strong (astringent)
b.) we are impatient

there are no problems, only solutions:
keep your kettle simmering while you enjoy your tea. continue to add hot water to the same tea bag as you sip away. the more times you do this, the less astringent your tea will be, and the more catechins you will be able to leech out. problem solved, body happy.