Getting back on the wagon

Dear Readers,

I have fallen off the wagon...once more. Life's been very busy and a wee bit stressful the past few weeks and I have let my health take the back seat. This is the WORST time to be neglectful of yourself. Times of stress are the most important time to look after yourself, because stress is the biggest factor in IBS flare-ups. I preach yet I am victim to this easy trap myself. No sense dwelling, just have to get back on track! My week is only going to get busier so now is the time to make a plan.

Step 1: Exercise. Find one measly 1/2 hour to get in some exercise. I'm riding my exercise bike as I write this (laptop on the handle bars) Cardio is crucial to maintain a good bowel rhythm, but don't forget some strength training (core is a big one), and stretch afterwards!

Step 2: Plan meals. A few days or a week is good so you don't have to think about it when you're in a rush. Since I've been bad the last few days (read: weeks) I'm going to start with a gluten free week. For myself gluten in not off limits just not good in large doses, or too frequently.  Don't forget to include snacks in your plan, those are just as important as meals, and an area where people tend to let themselves slip.

Step 3: Supplements: I've been having a hard time getting out of bed lately, and one big factor is my lack of B12. I've been only taking it sporadically as of late and it's taking its toll on me. Also, I know I haven't been getting enough fiber so I'm going to add that back in slowly. If you just start piling on the fiber supplements and fiber rich foods too suddenly, your digestive system may get a little wacky. Gas and bad bowel movements can result if you don't give your body time to adjust.  If your bad with remembering to take your vitamins and supplements, leave yourself notes in a place where you'll see it at a time of day when you want to be taking them. Or put a reminder alarm in your phone. Remember if you're a coffee drinker, caffeine can inhibit the absorption of some minerals, especially iron, so maybe take that one with dinner.

Step 4: RELAX!!! Give yourself either 1/2 at the end of the day or 2-3 10-15 mins breaks throughout the day to do some form of relaxation training. Deep breathing or meditation are good examples. Slow the mind, slow the nervous system and the gut will follow.

Ok, my 30 mins are about up so keep working at it friends!

love,
Jennifer

Cherry tomatoes on hashbrowns, with squash, a hearty breakfast :)

Ps WATER! Don't forget to always be drinking lots of water, it's what our bodies are made of!

Penis Cupcakes / Wedding Cake

Last night was my best friend's bachlorette party. As the maid of honour I organized a lil pre-party get together at her place (closer to the night's destinations). The usual taco dip made an appearance. Georgette (bridesmaid and sister to the groom) brought some veggies and dip, broccoli in the taco dip = awesome. In the tradition of penis everything at a bachlorette party I made penis cupcakes. I used the same recipe from my wedding cake. It's the only cake/cupcake recipe I know, and it's ultra easy, you just need the proper moulds, courtesy of Krista Rey.

1 1/2 cups flour
2 tsp baking powder
1/4 tsp fine sea salt
3/4 cup maple syrup
3/4 cup soy milk
2 tsp vanilla extract
1/4 cup veg oil
1 tbsp cornstarch mixed with 1 tbsp water

Preheat the oven to 350 F. Mix dry ingredients in a large bowl and set aside. Mix the wet ingredients in a medium sized bowl. Mix the wet into the dry until smooth. Fill the greased penis moulds a lil more than half full. I put a bit too much in the moulds and it only made 10 instead of 12. Bake for 15-20 mins.

While the cupcakes are baking or cooling, make up the fleshy icing. Apparently I kinda blew this part....not enough icing sugar. I've adjust the measurements to correct that I hope, but if it's still running off the cupcakes, just had some more icing sugar until it's thick.

3 cups icing sugar
1/4 cup softened vegan margarine
1/4 cup soy milk
1 drop red food colouring
7-9 drops yellow food colouring

Whisk all ingredients together in a medium sized bowl until smooth. Add in more icing sugar and yellow food colouring until you get the right consistency and colour. Let the cupcakes cool for a least hour before applying the icing. 

Whether for a wedding or naughty party, cake or cupcake, these are a delicious treat. If your not making the icing coloured, you could add a tsp of vanilla extract, or the clear kind if you have it. On behalf of Destini's bridal party, and all her friends, I hope you had a night to remember (not to regret, lol ;) ) and congratulations!! Love you both!!

Getting Moving: The Bowel Massage

This past week my sister and I's roles were reversed. She was taken to hospital on Monday for severe abdominal pain. What the what??? That's my territory. I have to say being on the other side, seeing your loved one in pain in a hospital bed and not knowing what's going on, SUCKS! Anyways, she's home now, recovering from an appendectomy. The surgery, pain meds, and week of IV fluid left her with a very bloated belly. As I was showing her the bowel massage to help relieve the pressure I realized I haven't talked to you about it's wonders. The bowel or colonic massage is a wonderful method of self massage for getting those stubborn bowels moving, breaking up blockages and relieving gut pressure. I was looking online late last night for some YouTube videos and learned something I didn't know about this technique. I was always under the impression that it was only for IBS:C sufferers; moving an immobile bowel. However, as you will hear in this video, it can also be used for the IBS sufferer who has too many movements. Please take a look if you aren't not already familiar it, and remember it is up to you to look after your own health.

Happy tummies :)

Chili Cheez "Fries"

Green & yellow beans are like my blank canvas; just a base to build a masterpiece upon. My mom, my sister, they're happy with a lil margarine and pepper on steamed beans, but not me, I need something more. Well, I've out done myself today. Meet Chili Cheez Beans.

This is a mostly improvised meal so some measurements may be estimated; as always add your own style.

Green, yellow or purple beans (maybe a pound...a big plate worth)


1/2 block firm or extra tofu, pressed and crumbled
2 sprigs green onion, diced
1-2 tbsp soy sauce
1 tbsp Dijon mustard
1 tsp onion powder
1 tsp chili powder
sprinkling or two or red pepper flakes

"Cheese" sauce:
1/2 cup nutritional yeast flakes
2 tbsp flour
1/2 tsp salt
1 cup water
2 tsp oil
1 1/2 tsp Dijon mustard
1 1/2 tsp soy sauce

 Wash and trim off the ends of your beans, steam for 3-5 mins.

While the beans are steaming fry the tofu in a bit of oil with the onion powder, chili powder, red pepper flakes, Dijon, & soy sauce for about 5 mins, adding the green onion near the end. Set aside

You may recognize this sauce from my last post Breakfast Bread & Cheese Casserole. Whisk all "cheese" sauce ingredients together in a small saucepan and bring to a boil. Reduce heat and simmer 2-3 mins, stirring constantly.

Place your steamed beans on a big plate, top with the tofu mixture (chili) & pour on desired amount of cheez sauce. I also added a sprinkling on Daiya Mozza Shreds and a sprinkling of more red pepper flakes.

The most decadent plate of beans ever!!

Breakfast Bread & Cheese Casserole

This morning I made with yummy gooey casserole from Sarah Krammer's La Dolce Vegan! She calls it Wolfie's BLT Brunch Casserole, but I left out the B (imitation bacon bits). The "cheese" sauce alone is worth a try. Take a look.

Casserole:
4 slices bread, toasted
1/4 cup vegan mayo
1 lb (454g pkg) medium or firm tofu, crumbled
1/4 tsp tumeric
1/2 tsp onion powder
1/4 tsp fine sea salt
1/4 tsp black pepper
2 tbsp vegan marg or oil of choice

Layers:
1/3 cup imitation "bacon" bits (I didn't have any, and I'm not a huge fan so I left these out)
1 large tomato ( I had a bunch of cherry tomatoes on hand, so I used 9 of them. I once asked my dad why he was cutting up a dozen tiny cherry tomatoes for a sandwich when he had a large one. He replied by explaining the difference in flavour between regular large tomatoes and cherry tomatoes from our garden to the water in our purified cooler to the water in the Seine River out back. I now understand. LOL)
3-4 green onions
2 cups lettuce, chopped

"Cheese" sauce:
1/2 cup nutritional yeast flakes
2 tbsp flour
1/2 tsp salt
1 cup water
2 tsp oil
1 1/2 tsp Dijon mustard
1 1/2 tsp soy sauce

Preheat over to 325F. Lightly oil an 8x8 baking dish. Spread the vegan mayo on one side of each slice of toast and chop into 1 inch pieces. Place toast cubes in the baking dish mayo side up.

In a large frying pan, scramble the tofu, tumeric, onion powder, salt and pepper in the margarine or oil for about 5-7 mins. The recipe said until the tofu browns...but mine didn't brown... that may have been the barely pressed medium firm tofu I used *shrugs* Set aside.

 

In a small saucepan, whisk all "cheese" sauce ingredients together and bring to a boil. Reduce heat and simmer 2-4 mins, stirring constantly.

To arrange the casserole: Pour half the "Cheese" sauce over the bread cubes. Layer with half the "bacon" bits if using. Add all the tofu mixture. Next layer the tomato slices, remaining cheese sauce, remaining "bacon" bits, and green onions. Bake uncovered for 15 mins. Serve over chopped lettuce.

Makes about 4 servings. I ate a bit more for a late lunch and it was also awesome cold! Thanks to Sarah Krammer :)

PS Does anyone else have issues with the spacing on blogspot? Everything looks normal, then in preview there are a tonne of extra spaces inbetween lines and photos. I've given up fighting with it, grrrrr.

Community Supported Agricuture

Several months ago my sister and I bought into a Community Supported Agriculture program. If you haven't heard of this before, here's the gist. Before the growing season begins you pay a lump sum to a local farm, and then each week of the growing season they give you a basket of produce. It's pretty awesome!! The particular farm we are a part of is Stonelane Orchard and it's totally organic. We've just had 2 baskets so far, but it's been fun designing a meal around one feature ingredient from the week's haul.

This was my half the first week's batch of veggies

Yellow zucchini, cucumber, peas, beans, green pepper, beets, potatoes, green onion, tomatoes, kale, swiss chard and parsley

I started with some roasted potatoes & beets, with garlic, olive oil, oregano and rosemary

 

Baked em at 375 for about 30-40 mins

 My feature for the night was the kale. I got this great recipe from LaDolce Vegan for brussel sprouts. I may have mentioned before that I have no self control when it comes to brussel sprouts. I eat too many and then my stomach hurts. I tried to eat less of them, but I can't, they're just too damn good. SO... I thought I'd try my favourite brussel sprout recipe on the kale. 

1 large bunch of kale

2-3 sprigs of green onions

1 tbsp mustard seeds

1 tbsp dijon mustard

1 tbsp vegan margarine

Start by steaming the kale for about 3-5 mins. While that's going heat a frying pan on med/high and toast the mustard seeds until they start to pop. Lower the heat to medium and add the margarine and green onion. Saute for 2 mins then add the dijon. When the kale is ready add it to the pan and saute a couple mins more.

 

 

A whole plate of farm fresh organic veggies, best meal ever!!

Vacation Report - Chocolate Ice "Cream"

I am home from my vacation, and back into a work week routine. My week of laying (not) in the sun, eating and drinking was absolutely fabulous! We stayed at this lovely secluded camp on Richard Lake.

I read fashion magazines...

played lots of cards...

Swam...

Went hiking...

And explored an abandoned mine...

But that is not why you are reading. You want to read about FOOD!!  Here's a lil bit about things I made on the trip.

First off my sister's super veggie & chip dip from The Wedding Shower 

It's the perfect sitting on the beach lunchtime snack accompaniment.

We had summer extremely hot weather that required very cold beverages (alternated with bottles of water of course)

Iced coffee for a mid afternoon pick me up. Or a bottle of my fav cheap beer that we don't have here in Manitoba, Lake Port Honey Lager....yummm. If you've never made iced coffee before, it's simple. Brew double strong cold and chill it in the fridge for a couple hours. Pour over iced and add soy milk and raw sugar. I find for whatever reason that iced coffee needs to be sweeter than hot coffee. Not sure why, but it does.

But by far the best food creation was Vegan Chocolate Ice Cream!!!Oh yes, I did say chocolate ice cream. You should now be familiar with our good friend banana soft serve. This is just a twist on it.

2 frozen bananas, chopped
6-8 frozen strawberries, sliced
1 tbsp maple syrup
1 to 1 1/2 tbsps cocoa powder
1-2 tablespoons seed or nut butter of your choice (I used pumpkin seed butter)

Blend the frozen fruit in a food processor until smooth. When freezing fruit always do the peeling and chopping first. I tried to bring 2 ziploc bags of frozen bananas in the cooler out to the lake and with the long ride and extreme heat they turned into a brown liquid...ick. So I just chucked 2 fresh bananas in the freezer when we got there, forgetting to peel and chop them first. Let's just say my finger is healing nicely

The strawberries survived the ride but were one solid mass I had to hack away at. Once the fruit is well blended add the cocoa, seed butter, and maple syrup to taste. I'm not gunna lie, it's pretty banana-y, which is why I added the maple syrup. I recommend slowly adding these last ingredients and taste testing as you go. The end result should be a cocoa//nutty flavour with a banana undertaste.

Doesn't it look delicious?!

Anyways, that was my holiday. I hope you are enjoying the summer and staying cool!