no regrets…you?

FOLLOW Elaine Cooper YBLC  coach, real foodist, speaker, blogger,  aeroponic urban gardener & grandma geek taking the “Hassle out of Healthy”

          Volume 2 #7 April 29 2015

“Have regular hours for work and play; make each day both useful and pleasant, and prove that you understand the worth of time by employing it well. Then youth will bring few regrets, and life will become a beautiful success.”
Louisa May Alcott, Little Women

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Playtime

I recently attended a birthday celebration where I was asked if there was anything I wished I would have pursued. This actually stopped me speechless. (I know rare occasion!)
I couldn’t think of a single thing I would liked to have done that I hadn’t. My deep desire was to have a family and raise them to the best of my ability . No regrets!
I grew up believing in the “happily ever after”.  You know the Cinderella and her handsome ‘fella story! I found the handsome ‘fella and we fell into the ” love each other for ever” mode. We were self-sufficient, living in the same area we had grown up in, simply with intention & purpose.
Eventually ambition and a sense of adventure had us packing up and moving. Did I mention across the country…scared stiff crying for most of the way.

 

To be continued …
Watch for my next article as I take on the challenge of sharing my “mess”.

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P.S. Have you decided it is time to take the hassle out of healthy to make it work for you and your family?  Go here   Busy Mother Cooking For Family


RECIPE for you from…

Cooper’s Kitchen

(That’s me)


Veggie Wraps

with Herbed Hummus (click here)                                                           vegan, vegetarian, gluten free, dairy free, egg free

 An easy lunch recipe loaded with goodness!

Fresh Rolls

Veggie Wraps

Ingredients·

  •     12- 16 green leaves (swiss chard, large romaine or  collard
  •     1 cucumber peeled (or not)
  •      1 red bell pepper
  •      ½ cup hearts of palm, rinsed and patted dry
  •      1 small carrot peeled
  •      1 stalk celery
  •      2 cups herbed hummus (see recipe blog post)
  •      1 ripe avocado sliced
  •      ½ cup raw cashews, toasted and lightly crushed
  •       20 basil leaves
  •       1 tbsp chopped fresh chives.

Directions

1.     Steam greens (not if using romaine) for 1 minute. Remove immediately and let cool. Lie flat and arrange into triangles. Lay a paper towel on top and roll rolling pin or jar over the leaves to crush the veins.

2.     Cut cucumber, red pepper, hearts of palm, carrot and celery into thin strips. Combine in a bowl and stir.

3.     To assemble the wrap, place a rectangle of leaves (2-3) on a cutting board.   Spread ¼ of hummus along one of the longer edges. Follow with ¼ of the avocado on top of hummus, then same for cucumber mixture cashews, basil and chives.IMG_0432

4.     Roll up halfway, tucking in ends so filling won’t ooze out. Finish by rolling up as tight as you can. Keep going until you have made 4 wraps in all.

  Serve as is (minus the toothpick!)

 

If you like today’s issue, you’ll love the transformations you’ll experience with Your Better Living Coach Wellness Programs  that take the hassle out of healthy, making it work for you and your family, saving you time and money in the process.

E-Chef

Is it your intention to “get with it” and eat cleaner? Received recommendations from your doctor for changing your eating habits ? No need to feel overwhelmed or deprived. Turn your intention into action steps. What is YOUR why?

SCHEDULE your DISCOVERY SESSION HERE      


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NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.


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c) 2015 Your Better Living Coach all rights reserved

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Je vous ai promis

Pesto Fan Skylar

Je suis ravie de vous avoir rencontré lors de mes trottinages dans les Cantons de l’Est.              Dame Nature nous a vraiment choyées avec le beau soleil!

Quelques devinettes sur l’ingrédient secrète dans le pesto étaient des framboises, du cumin, des tomates séchées et autres. C’était de la menthe! Deux personnes l’ont devinées et la gagnant Brigitte Lacroix profite d’une session privé Chef Chez Vous.

Je vous ai promis de vous faire parvenir les recettes de base de ma collection de Fit Fast & Fun pour le pesto et le granola. Si vous avez des questions ou bien vous aimeriez commenter, vous n’avez qu’à répondre à ce message. J’aimerais bien savoir si vous les avez réussies. Les voilà!

 

 


RECETTES  SANTÉ   de ma COLLECTION FIT FAST & FUN


GRANOLA   végan, végetarian, sans gluten, sans produits laitiers

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Ingrédients

  • 6 tasses de flocons de gruau  (ou sans gluten )
  • 1 tasse de flocons de noix de coco non-sucrés   (sans sulfate)
  • 1/2 tasse d’amandes* tranchés
  • 1/2 tasse de pacanes* hachées gros (crue)
  • 1/3 tasse de graines de citrouille non-salées (crue)
  • 1/3 tasse de graines de tournesol non-salées (crue)
  • ½ tasse de sirop d’érable pur ou du miel OU (le sirop de riz est recommandé pour le plus faible teneur glycémique)
  • ½ tasse d’eau (du beurre d’amande ou de tahini ou bien de la compote de pomme)
  • ¼ tasse d’huile de coco OU (l’huile de pepites de raisin )
  • 2-3 c. à thé de cannelle  (selon votre gouts)
  • 1 c. à thé de muscade
  • 1-2 c. à thé de gingembre
  • ½ tasse de canneberges séchés  (sucré avec du jus)
  • ½ tasse de raisins secs   (sans sulfate au besoin)

Préparation:

Préchauffer le four à 325°F.  Combiner l’avoine, le noix de coco, les amandes*, les pacanes*, les graines de citrouille et de tournesol dans un grand bol. Combiner le sirop, l’eau, l’huile et les épices dans un moyen bol ou une grosse tasse à mesurer et verser sur le mélange d’avoine. Bien mélanger.

Tapisser un rôtissoire (12 x 15 pouces) ou une tôle à biscuit (avec un grand rebord) de papier parchemin. Répandre le mélange dans le plat.

Cuire pour 30 minutes. Brasser le mélange. Continuer la cuisson jusqu’à ce que ce dernier soit doré – environ 15 minutes. Surveiller pour ne pas que ça brule.

L’arôme délectable vous indiquera la fin de la cuisson! Lors du refroidissement, le mélange deviendra croustillant. Servir avec du yogourt ou du lait et des fruits pour déjeuner. Délicieux en collation aussi!

P.S. Laisser refroidir complétement avant le storage. Incorporer les canneberges et les raisins secs seulement après que ce soit refroidi à moins que vous vouliez que ces derniers deviennent secs. Se conserve au réfrigérateur indéfiniment.

 Avertissement!!  Une seule recette pourrait être dévorée avant qu’elle soit refroidie! Doublez les ingrédients pour en faire une plus grosse quantité.

*(omettre pour les allergies aux noix)


PESTO                                 végan, végétarien, sans gluten, sans produits laitiers, crue

Ready for Pesto

Ready for Pesto

Déguster en soupes, sauces ou  ragôut sur des craquelins, pains plats ou pizza.

INGRÉDIENTS

o       2 tasses de feuilles de basilic frais, des quantités égales de persil, ciboulette et coriandre (même de la roquette OU des épinards)

o       1/2 tasse de parmesan Reggiano ou fromage Romano fraichement râpé (omettre pour allérgies aux produits laitièrs)

o       1/2 tasse d’huile d’olive extra vièrge

o       1/3 tasse de noix de pin ou noix de grenobles*

o       3 gousses d’ail moyennes (enlever la peau)

o       Sel et poivre fraichement moulu au gout

Mélanger le basilic avec les noix de pin* dans un robot culinaire et battre quelques fois. (Si vous utilisez des noix de grenoble* au lieu des noix de pins et ils ne sont pas hachés, battre avec le robot avant d’ajouter le basilic.) Ajouter l’ail et battre quelques fois. Ajouter l’huile d’olive tranquillement en continuité pendant que le robot est en marche. Arrêtez et nettoyer les rebords du robot avec une spatule. Ajoutez le fromage râpé* et battre jusqu’à ce que le tout soit bien mélangé. Se conserve la semaine aux réfrigérateur ou congélé indéfiniment.

*(omettre pour les allergies)

http://elainecooper.towergarden.ca   cultivez vos fines herbes et legumes sur le TOWER GARDEN


Your Better Living Coach on the road

It has been a busy (and FUN) couple of weeks at market & street fair demos in the Eastern Townships of Quebec.  Lots of  taste testing and promoting upcoming Your Better Living Coach Coach fall cooking classes.

Pesto Fan Skylar

Skylar and Mom Heather stopped for a taste and a guess on what the secret ingredient was in the mystery fresh raw pesto.  Was really neat to hear all the guesses ie: raspberries, cumin, sundried tomatoes and more. Two people guessed it right.   It was MINT!!  Congratulations to the winner Brigitte Lacroix!  Can’t wait to work with you and your friends at your Chef at Home session.

I promised to send out the basic recipes from my Fit Fast & Fun for Pesto and Granola.  If you have any questions or would like to comment just reply back to this message..  Be adventurous and use some of your favourite flavours. I would love to hear how they turned out for you!

 See below


RECIPES from Cooper’s Kitchen (that’s me)

GRANOLA   vegan, vegetarian, gluten free, dairy free

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Ingredients

  • 6 cups old-fashioned rolled oats  (or Gluten Free rolled oats )
  • 1 cup unsweetened coconut flakes   (sulphite free)
  •  1/2 cup sliced almonds*
  •  1/2 cup coarsely chopped pecans* (raw)
  •   1/3 cup unsalted pumpkin seeds  (raw)
  • 1/3 cup unsalted sunflower seeds  (raw)
  •    ½ cup pure maple syrup or honey OR (rice syrup is recommended for lowest glycemic content)
  •    ½ cup water (almond* or tahini butter* or applesauce)
  •   ¼ cup coconut oil OR (grapeseed oil is nice too).
  •    2-3 tsp. cinnamon  (to your taste)
  •    1 tsp. nutmeg
  •    1-2 tsp ginger
  •   ½ cup dried cranberries  (sweetened with juice)
  •    ½ cup raisins   (sulfite free if sensitive)

Preparation:

Preheat oven to 300°F.  Mix oats, coconut, almonds, pecans, pumpkin seeds and sunflower seeds in a large bowl. Combine syrup, water, oil and spices in a medium bowl or large measuring cup and pour over the oat mixture. Stir until well combined.

Line a large (12-by-15-inch) roasting pan or large rimmed baking sheet with parchment paper. Spread the mixture into pan.

Bake for 30 minutes.  Stir. Continue baking until golden brown for another 15 minutes or so. Watch carefully near end to prevent burning.

The yummy aroma will tell you it’s done! It will crisp up even more while cooling. Store in an airtight container in the fridge. Serve with yogurt or milk and fruit for breakfast.  Great for a snack on the go anytime.

P.S. Let cool completely before storing. Stir in cranberries and raisins only after it is cool unless you want them to really dry out.  Store in fridge indefinitely.

 Warning!!! Making a single recipe may get eaten up even before you it gets a chance to cool!            Double up ingredients for a larger batch.

*(leave out for nut allergies)



Fresh  Pesto                                 vegan, vegetarian, gluten free, dairy free, raw

Ready for Pesto

Ready for Pesto

Enjoy in soups, stews or sauces as a spread on crackers, flat bread or as a pizza base.

INGREDIENTS

o       2 cups fresh basil leaves, packed or equal amounts of parsley, chives & cilantro (even arugula OR spinach

o       1/2 cup freshly grated Parmesan-reggiano or Romano cheese (omit for Dairy Free)

o       1/2 cup extra virgin olive oil

o       1/3 cup pine nuts (may be omitted for nut/seed allergies)

o       3 medium sized garlic cloves skins removed

o       Salt and freshly ground black pepper to taste

Combine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil.) Add the garlic, pulse a few times more. Slowly add the olive oil (or grapeseed) in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese (if using) and pulse again until blended.

 

http://elainecooper.towergarden.ca   GROW YOUR OWN Fresh produce on a TOWER GARDEN


don’t be left out

Volume 1 Issue 9  June 4 2014

There is nothing that says summer like the smell of a sizzling BBQ. I rarely cook inside once the weather is nice.  It’s easier on the cleanup too.  But what if you aren’t into or able to eat those burgers and steaks like everyone else? You don’t have to feel left out. Or, maybe you just want to try something a little different?

Crunchy, chewy with a crispy outer shell, these delicious veggie burgers aren’t anything like the ones I’ve tried from the grocery store!  They are light on the beans with a nice mixture of chopped almonds, sunflower seeds, breadcrumbs and seasonings.  They cook just as well in the oven, griddle, or BBQ.

They can be also made gluten-free by using gluten-free oats, soy sauce, and breadcrumbs. If I don’t have any on hand, I toast a couple of slices then process them for instant breadcrumbs.

I made this recipe for retreat guests last summer. They loved it! Hope you will too.

****BTW- Fresh Pesto is a must for added yumminess! Just made some so I sneaked in an extra recipe for you this week.****


Recipe of the week


~~~~~Another RECIPE  from COOPER’S KITCHEN ~~~~~

 (darned near perfect)     Veggie Burger

INGREDIENTS

  • l large garlic clove, minced
  • ½ cup onion, diced
  • Flax eggs: 2.5 tbsp ground flax + ½ c. warm water, mixed in bowl OR 1 egg
  • 1 cup gluten-free oats oats, processed into flour (or regular oats)
  • 1.5 c. bread crumbs ( I toasted 3 slices and processed into fine crumbs)
  • 1 cup grated carrots
  • 1 cup cooked black beans,(rinsed and roughly pureed or mashed
  • heaping ¼ cup fresh herbs (like chives, parsley, cilantro or even a mix)
  • 1/3 cup almonds chopped (toasted if you prefer
  • ½ cup sunflower seeds, (also toasted if you prefer)
  • ½ tbsp Extra Virgin Olive oil OR grapeseed oil
  • 1 tbsp GF Tamari (soy sauce) or regular
  • 1.5 tsp chili powder
  • 1 tsp. cumin
  • 1 tsp. oregano
  • sea salt and black pepper to taste (about ½ tsp sea salt)
  • 2 tsp. turmeric
  • a dozen or so button mushrooms finely chopped

Directions:

Preheat oven or BBQ to 350F. In a large skillet sauté onions and garlic in 1/2 tbsp oil. Add chopped mushrooms. Stir occasionally and cook until mushrooms are soft and have lost most of their moisture. Cool. Mix flax egg (if using) in a small bowl and set aside for about 10 mins.Place all ingredients except spices and salt into a large mixing bowl and stir very well. It’s now time to add the seasonings.

    1. With slightly moist hands shape dough into patties. For uniform size use an ice cream scoop for measure. Pack dough tightly to help it stick together. I made about 8 good sixe patties.
    2. To cook: On an oiled skillet about 5 minutes each side: Baked in oven 25-30 mins. 15 minutes each side.

     

BBQ: prebake for about 15 minutes in oven before placing on a pre-heated grill
Doneness: with any of the above methods when golden and crisp on each side*
NOTE: *They might not be as firm as meat burgers but they sure look like them! They freeze up beautifully.


 

BONUS for you this week!     FRESH PESTO

Serve on burgers, spread on pizza crust as base, crackers or flat breads or in soups or stews.

Herb Medley

 INGREDIENTS

  •  2 cups fresh basil leaves, packed or fresh herb medleyequal amounts of parsley, chives & cilantro
  •  1/2 cup freshly grated Parmesan-Reggiano or Romano cheese (exclude for DF option)
  •  1/2 cup extra virgin olive oil
  •  1/3 cup pine nuts or walnuts (optional)
  •  3 medium sized garlic cloves, minced
  •  Salt and freshly ground black pepper to taste

Directions:

  1.  Combine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil).
  2. Add the garlic, pulse a few times more. Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula.
  3. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.

Note: Take advantage of fresh herbs in season. Can be frozen in a cube tray and popped into a freezer bag after firm.  Easy to pop out and quick to thaw.

Preserving Pesto

Elaine Cooper IHC

Integrative Health Coach/Chef Santé Intégrale

AADP Certified/Certifié

elaine@yourbetterlivingcoach.com

 

Putting the ”F” into FUN making practical food & lifestyle adjustments


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  Sure don’t want to bug you so if no longer want to receive this just unsubscribe. Will welcome you back anytime!


NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.


 

a whole bunch of firsts

Volume 1 Issue 8 May 28, 2014

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A glimpse at more than 12K runners for the 10km race!

A gorgeous Ottawa race weekend with mostly bright sunshine & more birthday celebrations. Mine this time! I really have to thank my parents for bringing me into this world this time of year.  The air is so very fragrant with apple, cherry & lilac blossoms.  My Saturday morning bike ride (6 km more or less) had me thinking back when any strong smells would send my sinuses soaring and my digestion system swirling.  Come to think of it, I haven’t been able to do a bike ride like that in a VERY long time. So, now I’m getting outside and continuing the day kicking off the end of my fifties and a bunch of firsts.   Please don’t be too judgmental with this video!  It isn’t perfect but it’s been on my TO DO list and it got done.

 

Note to self:   Don’t be so shy and look at camera more often!  And hey, nobody cares if you are doing a selfie video!


Recipe of the week


Another Recipe from Cooper’s Kitchen

Here’s what I made for brunch! Serve with grilled gluten-free turkey sausages, eggs and garnished with a handful of raspberries and some mint leaves for a satisfying way to start the day.

   Sweet Potato Pancake        serves 2

1 large sweet potato peeled & grated

1 tbsp grapeseed or avocado oil

sea salt and pepper to taste

1 cup button mushrooms chopped

2 shallots (optional)chopped

Mix ingredients together in a bowl and press into a skillet.  Cook on medium heat until soft or edges beginning to be crispy. (Won’t take long so watch it doesn’t burn!)  Serve as a side for breakfast, lunch or supper.

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IMG_3038BON APPETIT!



NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.