Link

…no it’s not what you think. I’m in love with rocks!

I got a little woo hiking on the red rocks of Sedona Arizona recently. I couldn’t help it with the sheer beauty surrounding me. The path was rough in some places and I had to pay attention to where I was making my next steps. Otherwise, I was taking it all in, the view, the beautiful day and feeling awestruck with the massive rock peaks.
Three months ago I mentioned to a friend I had been thinking of doing a road trip at some point exploring farmer’s markets around the country to meet the people and visit the places our food is grown in. Then I would share my experiences by writing & posting blog articles for others to enjoy.I never imagined that from that conversation, I would be tromping around at the Hoover Dam, filming a rare Grand Canyon rainbow, then perching on top of the red rocks in the Vortex of Sedona AZ  and getting there by using the less travelled roads. Lots to cross off my bucket list!

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Grand Canyon Rainbow

Ok, so what’s the big deal? Well, a few years ago diagnosed with fibromyalgia and wanting to stay under the covers with overwhelming pain and exhaustion, I couldn’t have imagined venturing out on a road for a week. A month? No way. I wouldn’t even have entertained the thought. How would I manage to keep from rocking the inflammatory boat that would drown me with fibromyalgia flare ups?

This time, my stinkin’ thinkin’ got booted out the door. I stopped thinking so much about it and grabbed the invitation for the opportunity to travel. No reason not to make this year mine, celebrating personal and professional milestones. Scared? Oh yeh. ’cause part of that time I would be travelling on the back of a sport motorcycle. With that visual in mind, I’ll tell you more next time.

A little confession here. I tried to ignore my birthday last year as I turned “60”! The very first time I experienced an “Ugh another birthday!” moment. This year I am making up for it and holding my own event. (Another one crossed off the bucket list)!

If you are in the Ottawa area I want to invite you to my birthday & business bash “Your Better Living Expo being held June 4 from 10- 4, benefitting  the Odawa Youth Social Enterprise program. Fun, Food, Education & Awareness for “better living” from the ground up. See you there?  Advance tickets are free. I will save you a hug!

See details and get your TICKETS here

Now, go on a treasure hunt of your own to find a nutrient dense food you haven’t tried yet. I’d love to hear what you chose.

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“BE CREATIVE” with this from my collection…

FIT FAST FUN RECIPES ~ CITRUS LIMEADE

The flavours of sweet honeydew, tart lime, and juicy red grapes combine in this smooth drink. A simple refreshing switch from sweet sodas and iced tea. Citrus fruits are rich in vitamin C and other healthful nutrients such as glutathione.

INGREDIENTS 

  • 1 small honeydew melon
  • ½ cup seedless red grapes
  • ½ cup freshly squeezed lime juice
  • ½ cup honey
  • 2 cups sparkling water

DIRECTIONS

  1. Cut melon in half, scoop out seeds, peel, nd cut into 1-inch cubes. Wash grapes well and remove stems. Freeze melon and grapes for one hour.
  2. Combine frozen melon and grapes with lime juice and honey in a blender. Puree until smooth, adding water as needed. Serve immediately.

Click here for your FREE 30 Minute Consultation  with me Want more energy and less stress? Let’s take the hassle out of healthy. It’s never too early or too late.

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

IMG_5143

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      


Forward to a Friend    It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


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.


You are receiving this newsletter because you let me know that you are interested or involved in “Better Living”  subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe. Welcome you back anytime!

c) 2015 Your Better Living Coach all rights reserved

sticks n’ stones

FOLLOW Elaine Cooper YBLC  coach, speaker, blogger, cook, passionate urban gardener

          Volume 2 #6 April 15 2015

The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach- author Benjamin Mays

Ever been called names?  As a child we may not have the words handy to even out the hurt with standing up for ourselves. Is the bully following the crowd, because it makes them feel good? Or doing it because it is the ONLY way they feel strong? Anyway you look at it bullying is wrong. Knowledge is powerful for the abused as well as the abuser. So is the support from others and the power of forgiveness to move on.

As an adult do those words echo from the playground? What have you discovered that has taken you from the pain for letting go?


Now that spring has finally sprung making way for warmer days and outdoor activities, what are the signs that you look for? Here are two of mine. Crocuses at my Mom’s pushing their heads out into the sunshine. And now the ice going out of the Ottawa River.

Spring is sprung!

Spring is sprung!

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Happy Spring!

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P.S. Imagine having the energy to do the things you want as well as the things you have to. Want to find out how?  More info here 

Have a look!


RECIPE for you from …

Cooper’s Kitchen    


Herbed Hummus

 Much lower in fat than traditional hummus use as a veggie dip, spread, or topping.

 Ingredients·

  • 1 cup fresh basil leaves lightly packed
  •    ½ cup tarragon leaves, lightly packed
  •    4 cups garbanzo (chickpeas) drained and rinsed
  • 1 cup vegetable broth
  • ½ cup fresh flat-leaf parsley, lightly packedjuice of 1 lemon
  • 2 tbsp. toasted sesame seed
  • 2 cloves garlic¼ cup chopped chives

Directions

1.     Rinse and pat basil and tarragon leaves dry, and chop coarsely. Transfer to food processor with beans, broth, parsley, lemon juice, sesame seeds, and garlic.

2.     Process until creamy or desired consistency. Stir in chives. Store in sealed container in refrigerator. Will keep for 4 days.

Elaine’s Note:

I like to use my fresh or frozen pesto to flavour this hummus as an alternative to using fresh herbs. This makes a large recipe you may want to ½ the ingredients. Do not freeze.

Picked these from my  aeroponic Tower Garden.Herb Medley      GF DF Vegetarian

Be Creative!

If you like today’s issue, you’ll love the transformations you’ll experience with Your Better Living Coach Wellness Programs  saving you time & money increasing your energy and decreasing the guilt about what you ‘should’ or ‘shouldn’t’ eat.

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.

 SCHEDULE your Discovery Session HERE  Tell me your why.


Forward to a Friend    It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


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.


You are receiving this newsletter because you let me know that you are interested or involved in “Better Living”  subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe. Welcome you back anytime!

c) 2015 Your Better Living Coach all rights reserved

 

love your liver and cauliflower pizza dough

FOLLOW Elaine Cooper YBLC                  Volume 2 #4 February 18, 2015

Fear is the memory of pain       Addiction the memory of pleasure  author unknown

“Give your liver a break!”  Just off the 3 Part Mini-Series with Dr. Alan Chong and that is just one of the tidbits from our interview with Gastroeneterologist Dr. Christian Turbide. Cauliflower, broccoli and any of the cruciferous veggies are harder for your liver to digest. Steam a little before eating. Coloured cabbage Let me know how you like the pizza crust recipe I have for you today.

Weird or wonderful?

Just in case you missed the mini series, you can still catch all 3 parts of the on replay. Click on links below.  Listen for our special announcement in part 3 Nope, not going to give it away now, not even a little bit!

 

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P.S.  Ok, I am in up to my armpits with talks and live events.  Having fun doing it! Check out these upcoming events live and online. Saving you a hug!

Friday Feb. 20 online : TGIF Business Networking Hangout discussing Healthy Lifestyle, Healthy Business.

Fri-Sun Feb. 27-Mar 1 live : at the Hellenic Center  Body, Mind, Spirit & Community Fundraiser for Amethyst House.

P.S.S. Mini Series replay links. Just click to watch

“Exposing Hidden Causes of Pain & Exhaustion”.

Episode #1:  “GI Specialist reveals REAL causes of Pain, Inflammation and many Chronic Diseases

Episode #2:  “Entrepreneurs Risk Pain & Exhaustion for Success”

Episode #3: Role of Food, Lifestyle and Microbes on Chronic Pain & Fatigue 


RECIPE from Cooper’s Kitchen    


Cauliflower Pizza Dough

Prep Time: 15 minutes     Cooking Time: 15 minutes       GF DF Vegetarian

Ingredients

  • 1 medium head of cauliflower – about 3 cups processed
  • 1/4 tsp sea  salt
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp garlic powder (opt)
  • a few shakes of crushed red pepper
  • 2 tbsp almond meal (is almond flour)
  • 1 tbsp (or more if desired) nutritional yeast (0r not)
  • 1 tbsp olive oil or grape seed oil
  • 1 egg
  • 1 1/3 c. mozzarella (or shredded dairy free cheese like Daiya (pepperjack is my fave) to mix into dough & at least 1 cup to spread on top before broiling
Directions
  1. Place a pizza stone in the oven, or baking sheet while oven is heating. On a cutting board, place a large piece of parchment paper.
  2. Wash and thoroughly dry a small head of cauliflower. Don’t get one the size of your head unless you are planning on making 2 pizzas.
  3. Cut off the florets. Pulse in your food processor for about 30 seconds, until the consistency of crumbs. You should end up with about 3 cups cauliflower.
  4. Place in a microwave safe bowl with a little water and cover. Microwave for 4 minutes. Next, drain steamed cauliflower onto a clean tea towel and allow to cool
  5. Once cauliflower is cool enough to handle, wrap it up in the dish towel and ring the water out of it. You want to squeeze out as much water as possible.Cauliflower  pizza dough
  6. This will ensure you get a chewy pizza like crust instead of a crumbly mess.
  7. Combine cauliflower with your spices, your almond meal, your nutritional yeast (if using),  olive oil and 1/3 c shredded cheese. Mix to incorporate all the ingredients. Now add your egg and mix again. Hands work great.
  8. Now you are ready to form the dough into a crust on your parchment paper. Pat it down thoroughly, you want it nice and tightly formed together. Don’t make it too thick or thin

 

IMG_0858        9. Carefully, using a cutting board, slide the parchment paper                      onto your hot pizza stone or baking sheet in the oven. 

(My nose usually knows when it’s done! about 12- 15 minutes, or until it starts to turn golden brown and the edges crisp up. ( I still use a timer in case I get distracted) Remove from oven and let cool.

  IMG_0859

Elaine’s Tip: 

As tempting as it is to taste right away, wait a couple of  minutes to cool. Using a pizza cutter and a spatula serve up your delicious grain-free and dairy-free cauliflower crust pizza! Any leftovers?  Freeze for lunches.

Be creative!


If you like today’s issue, you’ll love the transformations you’ll experience with Your Better Living Coach Wellness Programs  saving you time & money increasing your energy and decreasing the guilt about what you ‘should’ or ‘shouldn’t’ eat.

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

 SCHEDULE your Discovery Session HERE 


Forward to a Friend    It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


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.


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe.  We will welcome you back anytime!      c) 2015 Your Better Living Coach all rights reserved

 

 

30 Shades of Red and Fudgey What Cake?

FOLLOW Elaine Cooper YBLC                  Volume 2 #3 February 11,2015

20 years ago I totally embarrassed myself in the movie theater on a date with my ‘then’ husband. (Sharing a little of his humor! He called me his ‘current’ wife”). We were watching Dances With Wolves with Kevin Costner. In one of the first scenes Costner came onto the screen in a huge close-up and I……..gasped (very loudly) to the delight of the ones around me. Good thing it was dark ‘cause their snickers made me turn 30 shades of red.

Reading an article about Costner’s latest movie and his comments about people “considering him heroic” is what inspired my blog today. Superheroes fighting evil isn’t only on the big screen. He talks about being authentic, having strength of character and human decency in day-to-day life. His heroes are his Dad that passed and others. This movie wasn’t intended to be a message yet he learned lots about himself, directing and starring in it. Costner debuted in Dances With Wolves 20 years ago (YIKES!) and I still think he’s an all-around hunky guy even at 60!IMG_4971

I know I am pushing it combining Happy Valentine’s Day wishes, with my next comments. It has me thinking of the two guys that chose to share their love & the rest of their lives with me, my late husbands Gerry & Bob.

Life didn’t quite live up to my expectations of when “death would us part”. It is only through guidance and support I can feel blessed rather than bruised. Believe me, it has taken a whole lot of ‘something or other’ to share this with you. Was that courage I felt? What’s changed for me? Learning to be my own valentine as well as opening myself up to feel their energies instead of defaulting into the pain of losing them, now 30 and 10 years ago this month.

With that, my wish for you is to Be Your Own Valentine surrounding yourself with those that love you, and if so inclined, a little something chocolate! Maybe this ‘Fudgey What Cake?’  Shhh it’s even gluten-free, dairy-free & low-glycemic.  Healthy doesn’t have to be weird!

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P.S.  Have you seen this? Yup, it’s me stepping waaayyy out of my comfort zone!  Grande Finale February 16 (Pts 1 & 2 are available on replay)

“Exposing Hidden Causes of Pain & Exhaustion”    Episode #3 

Final Show with co-host Dr. Alan Chong airs LIVE next Monday February 16  5pm PST; 8pm EST

Go here “The Role of Food, Lifestyle and Microbes on Pain and Fatigue with GI Specialist, Dr. Christian Turbide” 


RECIPE from Cooper’s Kitchen    


Fudgey ‘What?’ Cake  

Prep Time: 10 minutes     Cooking Time: 25 minutes      Serves 16  GF DF

Ingredients

  • 2 medium size beets (cooked & peeled) (secret ingredient)
  • 1  c. ( 250 ml) all purpose gluten free flour mix (used Bob’s Red Mill)
  • 1/4 c. (60 ml) cocoa powder
  • 1 tsp (5 ml) aluminum free baking powder
  • 5 large eggs, separate
  • 1/2 tsp  (2 ml) salt
  •  1/2 c. (125 ml) honey or maple syrup
  • 7 oz (200g) bittersweet chocolate, chopped
  • 1 1/4  (310 ml) coconut oil
  • 1/2 tsp (2 ml) vanilla extract (Simply Organic is alcohol free)
  • 1/2 tsp ( 2ml) cream of tartar

DIRECTIONS   preheat oven to 350 F (180C)

  1. Cook beets until very soft (about 40 minutes)
  2. Meanwhile oil bottom and sides of an 8″ springform pan
  3. Drain, rinse, peel under cold water then whirl in blender with honey (maple syrup) till well mixed
  4. In large bowl melt chocolate over hot water (pic 1 below). When almost melted add coconut oil and stir till evenly blended.
  5. Remove from heat and beat in egg yolks (pic 2) Stir in beet mixture, then flour mixture
  6.  Beat egg whites with vanilla and cream of tartar separately until stiff peaks form.  Stir a small amount into choc batter to loosen, then fold in rest. Scrape into prepared pan (pic 3) (I used parchment instead of oiling)

IMG_4542                pic 1IMG_4543                  pic 2

IMG_4550                  pic 3

Elaine’s Tip:  This time I used an oblong 9×13 pan instead of a springform pan. Cake is fudgey ‘er if undercooked. Let cool completely. Then slice or cut into squares.  Serve with applesauce or yogurt and fresh berries. 

Be creative!


If you like today’s issue, you’ll love the transformations you’ll experience with Your Better Living Coach Wellness Programs  saving you time & money increasing your energy and decreasing the guilt about what you ‘should’ or ‘shouldn’t’ eat.

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

 SCHEDULE your Discovery Session HERE 


Forward to a Friend    It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


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.


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe.  We will welcome you back anytime!      c) 2015 Your Better Living Coach all rights reserved

 

thumbs up for this recipe

Volume 1 Issue 15  July 23 2014

Follow me

Thumbs UpI

It was all “thumbs up” at the Ottawa Raw Community Picnic last weekend.  Thanks  Angus for agreeing to hold the thought while I grabbed my phone for a shot.  A nice compliment along with the fact that the container was EMPTY when I picked it up before leaving!  Grab the video Watch video and recipe for the Raw Donut Balls or Kim Bits as I like to call them!

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With a background of the buildings on Parliament Hill it was a great setting to meet and greet others who share a passion for living healthy.  Rain threatened but held off and we had some lovely discussions all around.


Watch video         Cooper’s Kitchen ~ Recipe of the Week ~


RAW DONUT BALLS    aka  KIM BITS

INGREDIENTS

  • 30 Medjool daates
  • 2 c. dried flaked coconut
  • 2 c. almonds (cashews, or walnuts)
  • 2 Tbsp. hemp hearts
  • 2 Tbsp. coconut butter (not oil)
  • 2 Tbsp. maple syrup or (honey)
  • 4 tsp. cinnamon
  • 4 Tbsp raw cane or coconut sugar

Soak nuts & dates for a few hours or overnight. Drain and remove pits from dates. In food processor pulse nuts before adding dates and other ingredients (except cane sugar and cinnamon). Pulse again until mixture holds together. Form into bite size balls. Roll in cinnamon and sugar. Refrigerate if not serving right away or freeze for a later when you want a healthy sweet treat.

vegan, vegetarian, gluten free, dairy free, raw

Bon Appetit!



HAPPY SUMMER!  

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P.S   It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


Contact me for your FREE Get-Acquainted 1 on 1 call
to see how you can increase your energy and decrease your stress making eating and lifestyle adjustments.

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 for reviving not merely surviving.


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply 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.

have a good laugh on me

Volume 1 Issue 14  July 19 2014

Follow me

Forget following the Kardashians. I love following Farmers’ Markets!  Does this make me a Farmers’ Market Junkie?  I discovered the Westboro Farmers’ Market in Ottawa recently.

Westboro Market

Westboro Market

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I  usually end up sharing an idea for a recipe . Rola from Kiwan Farms asked me how I was going to use the lovely swiss chard leaves raw & even invited me to visit their gardens.

I have a how-to-make this week’s recipe on video for you. Watch for my blooper.  After you have a little chuckle on my expense, I would love to hear from you what recipes you have tried and if you gave them a thumbs up or changed them to suit your tastebuds.  Enjoy!  Watch video


Watch video         Cooper’s Kitchen ~ Recipe of the Week ~

Raw Fresh Rolls        This is what I told Rola I wanted to do with the large swiss chard leaves.  These are aaamazing!

   Raw Fresh Rolls

Serve with your fave Thai sauce or sweet & sour sauce.

Makes about 6

INGREDIENTS

  • 1 c. raw sunflower seeds that have been soaked overnight & chopped fine
  • 1/2 to 1 c. chopped mushrooms
  • 1 c. herb medley chopped- parsley, cilantro, basil (I used purple bush basil, Vietnamese cilantro, parsley & reg. cilantro)
  • 1 tbsp garlic pesto or 1 clove garlic minced
  • 1 onion shallot chopped
  • 1 tsp lemon juice
  • dash herb salt or sea salt
  • pepper to taste
  • 5-6 large leaves ( swiss chard, romaine or bib lettuce)washed. Pat dry to remove excess water.
  • toothpicks (not q-tips!!! like I mentioned in video)

Chop raw sunflower seeds into a medium grind in food processor. Add rest of ingredients to processor and chop until all is finely chopped but not mushy. Fill washed/dried fresh leaves only up an amount that you can roll easily. Secure with (toothpick)…please remember to remove before eating!

vegan, vegetarian, gluten free, dairy free, raw

Bon Appetit!



HAPPY SUMMER!  

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P.S   It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


Contact me for your FREE Get-Acquainted 1 on 1 call
to see how step-by-step you can increase your energy and decrease your stress around making eating and lifestyle adjustments.

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 for reviving not merely surviving.


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply 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.

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


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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.


 

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.



 

birthing an elephant

A recent trip to western Canada held some expected and unexpected adventures.  Wondering what an elephant might be doing in cowboy/girl country? No, I wasn’t at the zoo.

It has everything to do with my body attempting to pass a kidney stone.  When asked by the paramedics if I could describe the pain, I told them that it felt like I was giving birth to an elephant out a back rib!  If you have ever had the experience you know quite well what I am talking about.  I was all for the painkillers to be able to get off the floor.  Dramatic? Hell yeah!

With Nurse Fuzzy Paws looking after me and some brotherly TLC, I made it through and got back home safely. Pure cranberry juice on the rocks is now my daily cocktail of choice to prevent another attack.Nurse Fuzzy Paws

Enjoy the recipe for Cranberry Scones.  They are grain free, gluten free and dairy free.  I made these recently for a workshop. Crumbs were all that was left!   I would love to hear how they turned out for you.     Continue reading