Recipe Post: Broccoli Chedd'r Mini-Quiches + A Place for Pleasure Foods

Some days you wake up bursting with ideas, and you just have to see them through, or you feel like you'll actually burst. Today was one of those days.

I've always loved the combination of broccoli and cheddar cheese; something I've frankly missed since going vegan. I've been happy to see an influx of vegan-friendly plant-based cheezes arriving on the market. While they may not all have the most nourishing profile of ingredients, there is something to be said for nourishing nostalgia.

I read an interesting post on the Coach Calorie blog yesterday about how those who wish to lose weight (or get healthy, or any number of health goals) first eliminate their favourite foods, as though deprivation and misery are the keys to success.

And I will echo the point: They're not.

Satiety and satisfaction, though very similar, are not necessarily one and the same. Satiety is a response in the body that tells you it has achieved physical fullness and nutrient balance. It is meant to keep us from eating in excess and signalling that our body has what it needs for now. Making sure a meal is macronutrient-balanced is a great way to achieve satiety.

Satisfaction, however, runs on a deeper level. A meal can be perfectly macronutrient-balanced, but if it tastes bland, has an unpleasant mouthfeel, or is otherwise awful to consume, it's not going to be satisfying on an emotional level. Food should taste good and be enjoyable to eat, if not all the time, then at least the majority of the time. This is also obviously not to say we should eat cake for breakfast, a bag of chips for snack, pizza for lunch, *a healthy dandelion salad for dinner*, and then ice cream for dessert.

We should endeavour to learn how to cook food with spices, not be afraid of healthy amounts of fat, add a dash of sea salt here and there. And of course, we should not feel like we need to put a moratorium on all of our favourite foods. Being adventurous in the kitchen and trying alternative ingredients to replicate your favourite flavours can be healthful in its own way; not just physically, but in appealing to your inner child, your hidden chocoholic, your secret cheese junkie.

So circling back to vegan cheezes. I woke up this morning wanting to do *something* with chickpea flour, *something* with broccoli and cheez. LIGHTBULB MOMENT! and I whipped up these Broccoli Chedd'r Mini-Quiches. I'll be honest, it was about an hour of deciding what to put in the bowl - would this really taste good? should I add more of this? what will this do to the colour? - and wondering, once it was in the oven, whether it would turn out at all the way I wanted it to.

But that was also part of the fun. Learning to cook and drawing on that experience; plus feeling adventurous and drawing on foods-loved-past; leads to a fascinating alchemy of nourishment for health and nostalgia.

Plus, the results are in: Tasty, nutritious... and not only satiates my body, but satisfies my secret cheese junkie. (Full disclosure: I ate three once I got them out of the oven.)

Savoury Vegan Broccoli Chedd’r Mini-Quiches

A vegan, gluten-free twist on a classic flavour combination. Chickpea flour, or besan, is a versatile, high-protein, gluten-free flour that is well worth making a pantry staple. Its cooked texture and flavour lends itself perfectly to replacing eggs for making scrambles, omelettes, and of course, quiches. Nutritional yeast (“nooch”) adds a cheesy flavour while also providing an additional protein and B-vitamin boost. These broccoli chedd’r mini-quiches are beautiful for a brunch, or as a quick grab-and-go breakfast. Serve au naturel or with a favourite sauce, such as vegan hollandaise, sour cream, or for a spicy kick, hot sauce or sriracha. Makes 12 mini-quiches.

Ingredients:

1 cup frozen organic broccoli florets

Coconut oil for the muffin pan OR paper cupcake liners

1½ cups chickpea/garbanzo bean flour (besan)

1 tsp. GF baking powder

2 Tbsp. nutritional yeast (increase to 3 Tbsp. + more for sprinkling if not using vegan chedd’r)

¼ tsp. organic ground turmeric

¼ to ½ tsp. sea salt (you may wish to use a little more if not using vegan chedd’r)

¼ tsp. organic chili powder

Pinch each fresh ground black pepper and red chili flakes

Optional: pinch black salt, to taste

1¾ cup unsweetened hemp or almond milk OR water

⅓ cup vegan chedd’r shreds, such as Daiya or Earth Island, plus more for sprinkling, optional (or use more nooch as indicated above)

Directions:

Preheat oven to 375˚F. Grease or line your muffin tin.

In a pot with a steamer basket, steam the broccoli until just cooked (it should be bright green). Transfer broccoli to a strainer and run cool water over it to stop cooking. Allow to drain off as much moisture as possible. Set aside.

In a large mixing bowl, add all dry ingredients (flour, baking powder, nooch, and spices). Whisk to mix.

Add the hemp milk or water and whisk to mix.

Add the ⅓ cup chedd’r, if using. Gently fold into batter.

Start spooning the batter into the muffin tin, about half-filling each compartment. You should still have some batter left after. Distribute the broccoli into the compartments. Spoon the remaining batter evenly over the broccoli. Sprinkle extra chedd’r or nooch on top of each mini-quiche.

Place the muffin tin in the oven and bake about 18-20 minutes, until just firm. A toothpick inserted in the middle a quiche should come out clean.

Allow to cool slightly before removing mini-quiches from the tin. You may need to use a butter-knife to lift the edges away from the sides neatly if not using liners. Transfer to a plate and serve. Alternatively place the mini-quiches on a cooling rack and allow them to cool completely before storing them in containers or sandwich bags for grab-and-go breakfasts or snacks.

This recipe also appears on SaraGalipeau.ca in Recipe of the Month Archive, April 2016. Get the pdf here.

Personal Post: On Making Peace with Imperfection

So here I am, back again, after a season-long technological hiatus.  These past 14 months have been a rollercoaster, reaching the apex just over 2 months ago, and now finally leveling out to near-normalcy again.

As a nutritionist I'm trained to piece together the symptomatology, the clues presented in my clients' cases, and chart the best course for them to take on their path to taking back control of their own health.  So it was frustrating when, in summer 2013, I had no idea what was happening to me.

I found myself suddenly faced with month-long periods.  I would bleed for a month; strangely, not enough to warrant the use of much more than 2 or 3 pantyliners per day most of the time, so for that at least I was thankful; but unfortunately, still with cramping bad enough that I resorted to ibuprofen more often than not.  The bleeding would then stop for a month (though on a couple of occasions, there were only 2 weeks' interim), and resume again for another month in the same way.

With this level of discomfort, I was miserable.  I began comfort eating whatever I was craving, telling myself I deserved it with the day I was having.  I had stopped going to the gym by November, consequently started gaining weight, pulled away from intimacy with my husband, and quite honestly, I believe I was depressed, amplified too by a couple of family tragedies in the last quarter of 2013.  I also felt ashamed that I, a person who should be exemplary in health and vitality, was sick and sinking into bad habits.

I finally had an appointment in December with my GP, who ordered blood work and an ultrasound.  My iron stores, not surprisingly, were low, so I took her advice and started an iron supplement.  The ultrasound revealed a "complex mass" of some kind on my right ovary, and by February a follow-up ultrasound confirmed that it might be a dermoid cyst, approximately 54mm in length.  I would be referred to a reproductive surgeon for a cystectomy.

One of many juices I made. Booster
Juice-inspired "Ginger Hammer":
2 large carrots, 2 navel oranges,
1 tart apple, and 1/2" piece
fresh ginger.

From what I knew, dermoids are something that can exist symptom-free in the body for one's whole life, and do not respond well to alternative therapies.  Again, that notion of the exemplary nutritionist reared in my mind.  I did what I could with what I knew while I waited for my referral; more to make myself feel like I was still in control, that I could still help myself.  I bought a juicer and started making fresh green juices most mornings; in addition to iron, I also took DIM supplements to help my liver process excess hormones, B complex for stress and metabolism, and curcumin to reduce inflammation; and as my cycles started to normalize again, gradually started a gentle workout routine again.

Over the course of the 4 months I waited to get into the OR, I made my peace with not having perfect control of the inner workings of my body.  That said, the stress of waiting still took its toll, and I continued to comfort-eat, more so in the weeks leading up to the operation.

Stress-eating aside, I felt I was finally on the upswing when it came time for my surgery in mid-July.  Knowing that possible risks of letting it alone could include torsion and atrophy of the ovary, and a resulting reduction or loss of fertility, I let go of being in control of the process, and made my peace that having the surgery was in my best interests right now.  

A few words about the surgery day itself: Having never been put under anaesthesia before, I was extremely anxious, and it was the scariest day I can remember - especially the last 20 minutes prior to entering the OR: waiting on the gurney, being told to get off the gurney and walk into the OR and lie down on the operating table under my own power (when all I wanted to do was turn and run), having electrodes placed on my skin and an IV hooked into my hand.  And after all that, I don't even remember the moment I closed my eyes; just waking up sometime afterward, and fading in and out of sleep for several hours afterward.

The recovery period was where I felt I could take control of my health again.  The relief of having this "mass" removed from my body was palpable.  The stress of waiting, waiting, waiting - lifted.  I would learn happily that the surgeon was able to remove the whole cyst and keep my ovary intact; and later on that biopsy revealed no malignancy.  I chose nutrient-dense soft foods for the first few days after the surgery: organic applesauce, smooth blended soups, homemade protein smoothies.  Once I was in the clear to do so, I resumed my regular supplements and added a few especially healing products to the lineup (a protein powder rich in l-glutamine, an amino acid important for tissue repair; a post-workout recovery shake loaded with anti-inflammatory ingredients; greens powder and omega-3; and a nourishing topical skin oil for the scars, to name a few).  

I gradually reintroduced myself to exercise, first with a light yoga DVD in the comfort of my basement a couple of times a week, and then returning to beach volleyball with my friends.  (The most uncomfortable part of this was not the incisions themselves, but the spray-on suture covering them.  As it eroded, it would irritate the surrounding skin, making it unpleasant to twist or bend too far.)  I also took the time off to step back from some of my obligations as a business owner and let myself readjust to my situation.

I still have a ways to go before I can say I'm back to where I was before it all happened.  I still have some extra weight to shift, some bad habits to break (comfort-eating admittedly top of the list), and motivation issues to overcome.  

I ran my first LPFL Green Smoothie Challenge
during my pre-op "waiting period".
The Challenge is back again for October!

To look at the positive, I'm getting back into a regular workout routine, my cycles are normalizing again, I'm reestablishing closeness with my husband, and rediscovering my interest in all things nutrition, which includes doing product research, running workshops, and bringing my Love Plants for Life offerings back in force for the fall and winter.  

It's my hope that sharing my experience, knowing that I'm not perfect and striving for a return to health myself, will inspire you to join me on the way.

Let's do this!

Check out my website's News tab for a calendar of events for this fall, including release dates for my Love Plants for Life offerings!

The information in this article reflects my personal experience and approach to my own health, and is not meant to replace the advice of your health care practitioner.  Talk to your doctor, naturopath, or registered nutritionist about your health status prior to adding any supplements to your routine to determine what's right for you.

February is Heart Month - 6 Ways to Show Your Heart You Care

Cinnamon hearts, paper hearts, heart-shaped boxes (of both the Nirvana and chocolate-filled variety)... the symbol of romantic love is ubiquitous in February, with Valentine's Day celebrations still fresh in our minds.  And perhaps not as well-celebrated, but definitely notable, February is also Heart Month, devoted to awareness of heart disease and stroke.  In that spirit, here are 6 ways to show your heart some love this month.

1) Antioxidants - particularly anthocyanins and coenzyme Q10 (CoQ10).  Anthocyanins are found in dark red, purple, blue, and black fruits and vegetables, such as blackberries, blueberries, cherries, raspberries, purple grapes, black plums, beets, eggplants, and purple potatoes.  A study using cherry juice highlighted its high content of antioxidants (particularly anthocyanins), crediting them for increased rate of cardiovascular recovery, as well as muscle strength recovery in a group of marathon runners, compared to the placebo group.  Try adding the foods listed above to reap the benefits.

CoQ10 is used for energy in the body, but also may assist recovery after a heart attack, improve muscle strength, and help lower blood pressure and angina.  It's found in several animal sources, such as game, beef, fish, dairy, and eggs, but there are also several plant-based sources, such as broccoli, spinach, peanuts, rye, wheat, and some berries.

2) Spices - especially cayenne, ginger, garlic, and cinnamon.  These spices can help improve bloodflow through vasodilation.  Their heat also improves bloodflow by causing flushing and mild sweating on the surface of the skin.  Additionally, they may also help thin the blood, and in the case of cinnamon, help regulate blood sugar fluctuations as well.  A recent study looked at the effects of aged garlic extracts and their beneficial effects when combined with certain blood pressure medications, noting better lowering effects than with just medication alone.  If you are taking blood thinning, anticoagulant, or blood pressure regulating medications, use caution when adding spices such as these to your diet, and particularly in the form of more concentrated herbal supplements.

3) Omega-3 fatty acids.  These unsaturated fats help keep the blood liquid and slippery, allowing for better bloodflow.  They are also naturally anti-inflammatory, helping keep blood vessels wide.  The most readily-utilized sources come from cold water fish, krill, and squid, since the form primarily found in their oils is pre-formed DHA.  Plant-sourced omega-3s, such as those from hemp, chia, walnuts, and flax, require more translations once in the body in order to reach the DHA form, but due to many factors, not least of which are stress and nutritional deficiencies, may get diverted from the right pathway.  That said, plant-based DHA supplements made from algae are a great back-up for plant-based eaters consuming omega-3s from other sources.  Again, if you are taking medications such as those listed in point 2, use caution with omega-3 supplements.
And don't forget other forms of unsaturated fats, such as those from olive oil, avocados, nuts and seeds.

4) Blood sugar balancing.  Prevent blood sugar spikes and fluctuations by avoiding high-sugar, refined foods, and eating regularly-spaced, macronutrient-balanced meals and snacks - that is, a combination of complex carbs, lean proteins, and healthy fats.  Too much sugar in the blood can lead to inflammation of the blood vessels.  One of the theories of arterial plaque formation implicates damage from high blood sugar as a possible cause.  Getting enough fibre can also help slow the rise of sugar in the blood, and help sweep excess out of the body.  Try swapping out your breakfast doughnut and coffee for a slice of sprouted grain toast and natural almond butter and cup of green tea.

5) B vitamins - especially niacin, folic acid and B12.  Niacin can help balance blood cholesterol and triglycerides, folic acid helps improve elasticity of blood vessels, and B12 helps the body metabolize homocysteine, which can build up in the blood and is considered a marker for heart disease risk.  Remember that B12 deficiency is commonly considered something that affects vegetarians and vegans more than it does omnivores, but omnivores actually run a greater risk of deficiency.  Additionally, a deficiency in B12 can also affect folic acid levels as well, since the two work better together.  Great sources of niacin include: seafood, beef, mushrooms, potatoes, peanuts, avocados, dates, passionfruit, oats, and brown rice; folic acid: oranges, kale, Swiss chard, asparagus, broccoli, avocados, oats, beans and lentils; B12: eggs, dairy, fortified plant-based milks and cereals, and red star nutritional yeast.  Fermented foods such as sauerkraut, tempeh, miso, and kimchi can help optimize gut flora, which in turn produce more vitamin B12 for you!

6) Exercise - with emphasis on resistance training and cardiovascular workouts.  Resistance training helps build overall muscle strength and endurance, helping to decrease risk of injury and disability over the long term.  You can do resistance training with weights such as kettlebells, plates, or bar/dumbbells, or your own body weight.
Aerobic workouts help increase the heart's strength and improves efficiency of the pumping mechanism, and improves dilation of the blood vessels and oxygenation of the blood, leading to a lower resting heart rate and less strain on the heart.  Be aware that pushing your heart rate too high during exercise can lead to sudden dizziness and feeling faint, and can increase the risk of a cardiac event.  Knowing your max heart rate (roughly 200 minus your age in years) and keeping your heart rate in a target zone of 60-80% of that max can help strengthen your heart without pushing it too hard.  High-intensity interval training (HIIT), which incorporates short bursts of high-intensity exercise with short rest or low-intensity periods, is a great way to get your cardio, and burn some fat at the same time!

What are your favourite ways to love your heart?

Heart-healthy recipe: Sweetheart Blood Orange Creamsicle Smoothie

No Pain, No Gain? My Favourite Post-Workout Recovery Foods

All the fixins for a Vanilla Cherry Chai smoothie!

Anyone who’s ever exercised is likely all too familiar with the phrase “no pain, no gain”.  One should never exercise to the point of injury, but soreness the next day is normal and something you just have to live with… right? 

In short, not so much.

To expand on that, if you’re new to a certain type of exercise, be it cardio kickboxing, high-rep barbell workouts, Zumba, yoga, rock climbing, or what have you, chances are you’ll experience soreness or stiffness in muscle groups, joints, and fascia that may not see much action on a regular basis.  Many people will be discouraged from exercising again anytime soon, due to this soreness and not wanting to make it worse.

Making sure you stretch properly before and after a workout can help reduce that soreness the next day.  Dynamic stretching before a workout and static stretching afterward are gaining more recognition as effective for injury prevention and recovery.  Active recovery means that you’re still doing some exercise, but at a lower intensity – walking, gentle Hatha yoga, and tai chi are good active recovery options.  This type of movement, as well as massage – whether you see your RMT, trade massages with your partner, use those fancy chairs at the gym, or just do it yourself – can help the body move metabolic waste buildup (e.g. lactic acid produced during certain types of exercise) out of the muscles via the lymphatic system, helping to reduce inflammation.

Aha – inflammation.  When something is inflamed in the body, usually it hurts.  Exercise produces micro-tears in the muscle tissues and lactic acid produces inflammation around these tissues, which leads to that stiff, achy soreness that can last for days.  The body needs protein to repair these micro-tears.  This is where muscle building can occur, and why protein is considered so important for exercisers and athletes.

Protein and Glutamine

One of the amino acids found in protein that is particularly good for tissue repair is glutamine.  Glutamine is a non-essential amino acid, which means your body can make it, but the body may not make enough to repair muscles after intense exercise.  High-protein foods including beans, nuts, seeds, and some green vegetables, as well as animal foods, will usually contain glutamine.  In addition, one can supplement with l-glutamine in capsules or powder.  My favourite post-workout protein powder, Vega Sport Performance Protein, contains a whopping 5000mg (5g) l-glutamine per serving (1 scoop), making it fantastic for muscle repair and recovery.

In addition to glutamine-rich sources of protein, I’ve got several other potent recovery tricks up my sleeves.

Ginger, Turmeric, and Cayenne

These spices are featured in a variety of world cuisines, and in addition to lending flavour and colour to the dishes that use them, they pack a great anti-inflammatory wallop!  The active components of these spices – gingerol, curcumin, and capsaicin, respectively – have been shown to effectively counter inflammation, not just after a workout, but that due to injury, illness, or chronic inflammatory condition.  When combined with piperine, the active component of black pepper, curcumin is boosted as much as 2000% in efficacy.  I love to add these spices to stir-fries, soups, and curries, and even to smoothies and chai tea as part of my post-workout recovery.

Cherries, Blackberries, and Blueberries

These deliciously dark summer fruits are loaded with antioxidants, specifically anthocyanins.  Anthocyanins are not only responsible for the deep purple-blue-black colour of these berries, but have also been shown to improve strength recovery, as well as reduce inflammation and post-workout pain.  A recent study using cherry juice with marathon runners showed promise in this regard, as well as potential applications with rheumatoid arthritis and gout.  Remember that berries are among the EWG’s Dirty Dozen fruits and vegetables that are most contaminated with pesticide residues, so be sure to buy them organic.  They may also be available frozen.  I love PC Organics’ Power Fruit Blend, which includes all 3 of these fruits!

Pineapple, Mango, and Papaya

Into the drink! Pineapple Coconut Ginger Smoothie

These sunny, bright-coloured tropical fruits all contain digestive enzymes such as bromelain and papain.  They’ll help you digest the protein in your post-workout meal or snack, as well as aid in the breakdown of metabolic waste products such as lactic acid to improve muscle repair.  Remember that these fruits tend to be quite high in sugars, so a little goes a long way.  Slow the release of that sugar by combining the fruit in a smoothie with protein and healthy fats – did someone say piña colada?

Piña Colada Smoothie

1 cup fresh pineapple chunks

½ banana (optional)

Handful leafy greens

1 scoop vanilla protein powder

½ cup coconut water

½ cup unsweetened coconut milk

1 Tbsp. coconut oil

4-5 ice cubes

Leafy Greens

I love adding leafy greens to my post-workout recovery meal, whether it’s in a smoothie, as a big salad, or tossed into a stir-fry.  Leafy greens are generally alkaline-forming, and can help offset the acidity in the body resulting from working out.  As we’ve already discussed, less acidity means less inflammation and quicker recovery.  Plus, these veggies are loaded with nutrition!  B vitamins, beta-carotene, vitamins C and K, as well as minerals like potassium, magnesium, calcium, and iron, and antioxidants to boot.  Some leafy greens, like kale, chard, spinach, and collards, are high in oxalic acid that can prevent mineral absorption, though, so these you may want to cook lightly before eating.

Coconut Water

I had the wonderful experience, on vacation in the Caribbean earlier this year, to enjoy coconut water straight from a coconut and fresh from the tree!  Here in Canada, fresh coconuts can be harder to come by, so we can opt instead for coconut water in cans or tetra-paks (watch out for added sugars, flavours, and preservatives).  Coconut water is touted as a health beverage due to its natural electrolyte content.  Electrolytes are used by the body to maintain fluid balance inside and outside of cells.  You lose them along with water when you sweat, so it’s important to replenish when you exercise heavily and/or in hot temperatures.  Coconut water is rich in potassium particularly, and will usually contain some calcium and magnesium as well.  Different brands, surprisingly, will have different concentrations of these nutrients, as well as varying sugar content.  Look for “coconut water from young Thai coconuts” or just “coconut water” on the label.

Omega-3 Seeds and Oils

Omega-3 fatty acids follow a pathway of conversion in the body to the anti-inflammatory prostaglandin-3 (PG3).  Unfortunately, many factors can steer omega-3 from this pathway, so making sure you’re getting enough, especially to cope with exercise-related inflammation, can be tricky.  I like to incorporate a variety of sources of different types of omega-3s, such as flaxseeds, hemp seeds, chia seeds, and sacha inchi seeds, as well as walnuts and pecans, and supplemental DHA from algae, since DHA is considered the most translated and ready-to-use form of omega-3 to get PG3.

Fresh Beet Juice

Admittedly, this is a new addition to my post-workout recovery food repertoire.  Beets are high in naturally-occurring nitrates that stimulate vasodilation, meaning your blood vessels expand, allowing for better bloodflow.  Improving the flow of blood to your body's tissues, in particular muscle tissues, allows for more efficient delivery of oxygen and nutrients that can improve overall recovery.  When I'm in that part of town, I like to treat myself to a Jugo Juice Can't Beet This smoothie with extra plant protein added in.

My favourite way to get all these great recovery foods after a tough workout is, of course, a deliciously nourishing post-workout smoothie.  Try the Piña Colada smoothie recipe above, or take a crack at my favourite, Chocolate Cherry Chai, as featured on my Recipe of the Month page for May 2013.

What are some of your favourite recovery foods?

Please be advised that this article is not meant to replace the advice of your doctor or therapist.  I am not affiliated with or compensated by any of the supplement or product companies mentioned in this article.

Always consult with your medical and/or alternative healthcare professional prior to starting a new supplement to avoid contraindications with your condition or medications.