Tag: organic

Baru Rubs & Sauces

April 26, 2018

With Barbeque Season officially here, the timing could not have been better to try what is now my new favourite seasonings! I had been so bored with my regular “go-to” menu and was looking for something to “spice things up” without going completely off what I know how to cook. 

Here’s where Baru Rubs and Sauces steps in! Baru is a Vancouver-based company started three years ago by two BFFs – Zeta Newis and Nina Lafleur – as a spin off of the successful Kitsilano restaurant – Baru Latino.   Part of what makes their products so unique is that they are a small batch, handmade producer based out of an award winning restaurant.  Who wouldn’t want to bring this deliciousness home for their own daily consumption?

I think I may personally love the business for the fact that the co-owners are women, BFFs, foodies and Canadian.  Nina Lafleur attributes their success to their belief in  “fresh, healthy, tasty ingredients and a commitment to our customers”

The friends’ love for food and cooking is evident in their products.  They want to make healthy, fresh and delicious food for friends and family. This is something I completely relate to. “Food is family, friends, and community. It is something that unites us all. With our products, you are able to sample foods which are inspired from different areas of the world, take them home and try new things.”

Having tried all of the rubs and hot sauces, I have to say that they are as unique and diverse as my own family.  Their “Hot’R Sauce – Even Hotter” is, by far, my husband’s favourite he’s ever tried.  Having spent 6 years in the Caribbean, the flavour takes him back.  He LOVES hot sauces – but this one isn’t just hot, it’s packed with flavour.  He said “it’s the habenero…I can taste it in the sauce”.  When I asked him more about what he thought, he said “it’s all gone. We NEED to get more!” For this discerning hot sauce fan, this is the greatest compliment.

Now for the rubs… I have a mixed crew of test subjects and palets … I like spice and flavour, my husband likes HOT and flavour and my daughters like flavour packed spices without the HOT.  The girls favourite was the Chimichurri Rub.  I marinated chicken in the recommended mix of (olive oil) and rub before cooking.  They actually fought over the last piece and asked to have it for lunch!  Success!

I love the fact that these rubs are packed with flavour, not just sauce or salt. I also love that they give suggestions to how to use them – I didn’t even think of using it as a marinade! Baru hit the nail on the head with their focus on putting ethnicity and global tastes into a product.  It goes outside my own personal usual “go-to’s” – which I love!  I can’t wait to try these rubs on fish!  And steak is a “no-brainer”.    

Currently their products are only sold in retail stores in BC but they are wanting to expand outside of the province. Luckily for me, five of their products (including the coveted Hot’R Sauce!) are available online and can be shipped anywhere in the world. Currently their offering free shipping in Canada for orders over $30. Yippee!

I’m happy that I was able to try Baru’s products – not only to have a future Father’s Day gift idea, but also to help me break out of my usual fare of seasoning-free kid cooking to a kid and adult-approved cooking environment!

If you are interested learning more about or trying the Baru Rubs & Sauces yourself this BBQ season (or anytime really!), please visit their website: https://www.barurubsandsauces.com.

My Top 10 Items for a Healthy Kitchen

November 1, 2016

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When first starting out on your healthy journey, your kitchen cupboards and fridge might need a makeover. Taking out the high-sugar, high sodium and processed foods is a great start, but there are some really healthy additions to make as well. Here is my list of top 10 favorite staple items that every healthy kitchen should have.

1. Turmeric – Turmeric has many benefits to your body and brain. It is anti-inflammatory, anti-oxidant, is good for your heart, and has been shown in some studies to prevent and sometimes even treat cancer. It is also great for your brain as it helps with depression, helps prevent Alzheimer’s, and aids in warding off age-related diseases. I find the taste quite mild, so I put it on everything – toast, eggs, chicken, and in health shakes.

2. Raw Organic Coconut Oil – I am mildly obsessed with this one. It has tremendous benefits to your insides and out. I have used it with various skin issues including sunburns, eczema and cradle cap. I put it all over my body once a week for a deep moisturizing effect, and it does wonders for fine lines in your face. I cook with it constantly, or just eat a tablespoon of it. In terms of internal health, coconut oil is good for your brain, can help your body burn fat, can help prevent infections, and can help improve blood cholesterol levels.

3. Ground Flax Seed – With so many seeds out there to choose from, it can be hard to figure out which one is the best for you. As each of us has different needs and goals, I would suggest incorporating flax, hemp and/or chia seeds into your diet. You can sprinkle them on cereal, into a shake or in your eggs. I personally choose ground flax seed because of it is high in anti-oxidants, has cardiovascular and anti-inflammatory benefits, potential cancer prevention and digestive health promotion.

4. Organic Hemp Oil – Years ago I had issues with allergies that had me focus more on my liver health. A few things were suggested, including organic hemp oil. A tablespoon in the morning really seems to make a difference to keep my allergies in check and provide additional support for overall liver health. In addition, hemp oil is great for your brain, heart, hair, skin and nails, all while supporting the immune system and maintaining hormonal balance.

5. Cayenne Pepper – I love spicy food. The hotter the better! So this one is an easy addition for me. I sprinkle cayenne pepper on my eggs, chicken, roasted veggies – everywhere! Spicy food is a great way to boost your metabolism, and in turn lose weight. What else is great about it? It has antibacterial qualities so can help your body avoid infection, is great for your digestive system, and keeps your blood pressure in check. Pretty terrific for a little spice!

6. Beets – definitely one of my favorite foods. Other than the fact that they are a tasty vegetable, they are really great for you too. The have high immune-system boosting qualities due to their high vitamin C and magnesium content. They can boost your stamina in the gym, fight inflammation, are terrific for your digestive health and have anti-cancer properties. They are a high-sugar vegetable so if you are diabetic, definitely talk with your doctor before consuming too many beets.

7. Raw Organic Apple Cider Vinegar – this one can be a hard one to swallow. Similar to coconut oil, this one is great for you inside and out. It can be used to treat sunburns, acne, and other skin conditions. Drinking this every day can help detoxify your liver, help with weight loss, help balance your body’s pH level, and can help keep candida at bay. It is important to use only raw organic versions. My favorite is Bragg’s Raw Unfiltered Apple Cider Vinegar that you can purchase at most major grocery store chains. Two tablespoons with a full glass of water to dilute it is key.

8. Greens – When grocery shopping, my cart can sometimes be mistaken for a leprechaun. Some of my favorite green veggies are spinach, bok choy, avocado, kale, brussels sprouts, and broccoli. I eat them every single day. If you are worried about not getting your greens in every day, but want to ensure you reap the benefits, there are some terrific supplement options you can try. My two favorites are Green Envy, which is a quick shot in the morning, and Magnum Performance Greens that you mix with water and tastes delicious.

9. Garlic – Garlic has been used for centuries to treat colds and infections. Fresh, raw, crushed garlic is the best way for it to be absorbed by your body. Garlic can reduce blood pressure, lower cholesterol, and reduce your risk of heart disease. Studies have shown it to be good for your brain while fighting off dementia and Alzheimer’s. Other health benefits include being good for your overall bone health, help you live longer, and recently studies have shown it can help with erectile dysfunction. Garlic can be used when cooking vegetables or meat, and to pack some extra flavor when making salad dressings and soups. If you’re getting sick, I would suggest taking 1-2 crushed garlic cloves before bed. It really does help!

10. Berries – Blueberries, cranberries, raspberries, strawberries, blackberries – so many to choose from with tremendous health benefits for each. Berries taste great on their own, or adding them to a shake, yogurt or cereal. Berries are high in antioxidants, vitamin C, are great for your skin and can boost your immune system.

Budget Friendly Healthy Grocery Tips

February 8, 2016

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With the current price of food at its highest in history, and no signs of this slowing down anytime soon, this week’s blog looks at tips to eat healthy on a dime. There are lots of ways you can save money at the grocery store and still walk away with healthy, nutritionally dense food choices for you and your family. Here are a few of my favorite tips.

  1. Buy in bulk – whether it be at your local grocery store or specialty health food store, there are lots of healthy options in the bulk department. Chia and flax seed, whole grain pasta, lentils, spices – you name it, you can buy it in bulk. And not only are you saving some dough, you’re also saving the environment with less packaging.
  2. I know organic is typically more expensive. And although I find it to be a priority, everything does not have to be organic. A good rule of thumb is if it has a thick peel, you are good to go non-organic. Dr. Andrew Weil, one of my all-time favorite health gurus, names the ‘dirty dozen’ to always buy organic, and the ‘clean 15’ that you are okay to buy non-organic here.
  3. Keep your eye open for sales at your favorite health food store, grocery store or pharmacy for supplements on sale. In Winnipeg, Vita Health always has a flyer with items on sale and in-store specials that I love to take advantage of. Buy one, get one, or reduced prices on supplements happen all the time at supermarkets and large pharmacies…buy them on sale and you’re sure to save a buck.
  4. Collect points – shopping rewards, air miles, or in-store ‘bucks’…be sure to collect them. They really do add up. You might still pay regular price on your food, but if you can get a free flight at the end of the year or a bulk purchase percentage off, it is definitely worth it.
  5. Grow your own. If you can, you must! Plant a garden that you can eat from. In the winter of course this is a difficult one to start, but growing your own herbs year-round is something you can do. Once the spring hits be sure to plant lots of freezable options. This way you ensure pesticide free food while at the same time being able to eat at a significantly reduced cost. It is some work, but work you will most certainly enjoy the fruits of your labor.
  6. Community Gardens are a great way to get to know people in your neighborhood while at the same time save money. They work similar to a food swap – ‘I’ll trade you some tomatoes for some corn’ mentality. Find out if your area has one and get involved.
  7. Farmers Markets might be my all-time favorite place to be. Buying your organic produce from a farmer and his/her family feels great…and it’s cheaper too. I could easily spend $40 at a market and have fresh fruit and veggies for us all week.
  8. Cook for yourself. Be rid of the processed foods – they tend to be added with ‘food’ and ingredient items you don’t understand, are packaged incessantly, and are much more expensive. Have a day with friends where you make soups, sauces, dips and items that you can freeze. It is a fun day to spend with your buddies while making whole, natural, nutritious and delicious food. There are tons of recipes online to make anything and everything you can imagine.

 
Eating healthy can be done on a dime, and I promise that down the road your body and bank account will thank you for it.
If you enjoyed this blog, read more about our favorite nutritional tips.

Top Ten Favorite Green Foods For My Health

January 4, 2016

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In this week’s blog, I wanted to explore the concept behind ‘greens’. When grocery shopping this past week, I looked down at my cart and noticed that everything I had put in so far was green. I definitely eat a very healthy and balanced diet (including other colors of course!), although not everyone is on that same field. So this week’s blog is my Top Ten Favorite Green Foods, why I love them and why you should consider adding them to your daily nutrition routine.

1. Broccoli – this high fiber food truly is a super food. Broccoli lowers cholesterol, aids in digestion and naturally detoxes the body. Packed with Vitamins D, K and A this tasty vegetable has enormous anti-inflammatory benefits. Some people find it difficult to digest raw, so a light steam can help with that. I eat this daily with hummus or on it’s own.

2. Avocado – loaded with nutrients, this healthy fat is great for your heart, kidneys and overall cell function. Its ability to reduce inflammation has shown links to cancer reduction and help with arthritis. It is also high in fiber which can help with weight loss and keep your digestive system on track. Avocados also help your body absorb nutrients from other vegetables, meaning it works for you! I put avocado with my eggs every day. It’s also a great topper on salads, chicken, toast, or salmon.

3. Spinach – this delicious one is full of vitamins and minerals – everything from A, C, E and K, to protein and flavanoids to calcium, iron and magnesium. It’s basically loaded with good things for every part of your body. Great for your heart, brain, skin, hair and bones. I put spinach in my breakfast wrap every morning right before the eggs on top to give them a slight steam which adds even more benefits to spinach. A spinach salad for lunch is also a frequent occurrence in this household. Add with your favorite veggies, a few Hemp Hearts and some extra virgin olive oil…you are set. Added bonus? Eat spinach with a high vitamin C fruit such as berries to help pack even more of a punch.

4. Brussels Sprouts – everyone probably remembers having brussels sprouts as a kid and hating them. But they seem to have made a come back in my kitchen in more recent years. Packed with vitamins and minerals, they are noted as one of the top 20 healthiest foods by the Aggregate Nutrient Density Index. Studies have shown links to fighting cancer, preventing diabetes, obesity and heart disease. They also increase your energy – so really how can you go wrong. After steaming these veggies I love to either roast them or toss them in a pan with extra virgin olive oil or raw organic coconut oil. It’s important to remember the foods we choose are important, but equally important is the way and in what we cook them.

5. Kale – with three grams of protein per serving, this high antioxidant super food is making its way to my fridge every week. It is said to be one of the most nutrient dense foods on the planet. Studies have shown links to cancer fighting properties, cardiovascular strengthening and can help you lose weight. I find it a harder one to digest so a light steam or baking them in raw organic coconut oil in the oven is a great way to add this one to your day.

6. Bok Choy – as part of the cabbage family, bok choy is loaded with nutrients, omega 3s and anti-oxidants. Cancer prevention is often tied in studies to bok choy and other green leafy vegetables. I find this one great to chop up and add to stir fry. I also make a great cold salad with chickpeas, bok choy, yellow and red pepper and cucumbers. Delicious!

7. Aloe Vera – there are numerous health benefits to drinking aloe vera. A spoonful in the morning helps with digestion, antioxidant support, healthy immune system, reduces harmful toxins, increases nutrient absorption, balances stomach acidity and helps sooth muscle and joint discomfort. For more info on this morning move, see here.

8. Chlorophyll – liquid chlorophyll is an easy one to add to your water to dash into your day. It helps keep your red blood cells clean, healthy and plentiful by rebuilding and replenishing those cells. In such, our energy levels are boosted. Other benefits include detoxifying your liver, anti-cancer, anti-inflammatory, anti-candida and promotes healthy iron levels. It helps build your blood. And if you think about that statement, your body completely depends on it.

9. Green Tea – I’m not a huge fan of the taste, so when I find I’m ‘over it’ I simply supplement. This way I ensure I get the health benefits on the days I’m not drinking it. Numerous health benefits from this anti-oxidant super star include improved brain function, burns fat, lowers your risk of certain types of cancer, lowers your risk of Alzheimer’s and Parkinson’s by protecting your brain, lowers your risk for cardiovascular disease and Type 2 Diabetes, and promotes longevity. All that for a cup of tea? Do it!

10. Supplementing – now at the risk of this all sounding overwhelming, I wanted to give two suggestions of how to get your greens in when you don’t manage to eat them all. I have two absolute favorites. First is Green Envy. A one ounce shot in the morning gives you your greens for the day. That doesn’t mean go and eat fast food for the rest of it, but it is a great way to ensure your greens are in no matter what. This can be purchased at both Superstore and Costco. My second suggestion is my absolute favorite new obsession – Magnum Performance Greens. I mix this in my shaker with Spirulina and water while I work out. I have noticed a significant improvement is my energy maintenance while working out and my hair and nail health. I still ensure the above are on my plate every day, but this is truly a tasty added bonus. You can purchase it online or at many local health food stores.

If you enjoyed this blog, we have lots of great info every week on our dedicated health blog. Here are a few more articles you might enjoy about nutrition – www.fitcommunications.ca/category/nutrition