5 breakfasts for on-the-go

The Sandwich and Wrap

Sure, we can opt for a traditional ham-and-cheese, or veggie-and-hummus, but breakfast sandwiches also serve as the perfect hand-held meal. Make your favourite breakfast scramble (tofu or egg), add some lettuce and tomato and a squirt of mustard, and head out the door. Tortillas, a couple slices of bread, and pitas all make for the perfect home for our favourite fixings.

The Smoothie

We’ve written before how much we love smoothies –especially the green kind – and bringing it in a bottle makes for easy transport. It’s super easy to put some frozen fruits, along with a protein source, a few healthy nuts and seeds, some nondairy milk or yogurt, and even a little all-natural hemp protein before in a blender. Press the “on” button, slip on your jacket and shoes, and it’ll be done in a jiffy.

The Fruit

Pair your favourite fruit along with a little protein and fat and you have yourself a complete meal. When you eat fruit on its own, the natural sugars absorb quickly into your bloodstream, unleashing some hunger in just about an hour. Fat and protein slow down the absorption, making the sastifaction lasting a few hours instead. If you’re in a pinch, grab an apple and a handful of almonds, or portion off some peanut or nut butter in a container the night before for dipping.

The Muffin

A muffin, a couple clementines, and a hard-boiled egg makes for an easy breakfast prepared days in advance. Use any of our super easy and quick banana bread recipes to prepare a dozen muffins instead. Simply bake for about 20 to 25 minutes, instead of the allotted time for the loaf.

The Coffee

For some, coffee is the go-to-breakfast of choice. But really, you should try rounding it out. Opt for a piece of whole grain toast slathered with some peanut or nut butter and half of a banana sliced on top. You’ll get all your food groups and stay satisfied throughout the morning, with this perfect combination of complex carbohydrates, fat, and protein.

Fresh summer herbs

Basil: Closely related to mint, basil has a floral flavor and aroma. There are two main types of basil: Sweet/Italian basil and Asian/Thai basils. Sweet basil pairs naturally with tomatoes, eggplant, and other Mediterranean cuisine, but is versatile and goes well with many dishes.  but it can be used with almost every type of meat or seafood. Asian basil has a more distinct flavor and is often used in curry  and stir fry.
Parsley: With a light peppery flavor, parsley goes well with many flavours. It’s most often used for colour and freshness. There are two main varieties: flat-leaf or Italian parsley is best for texture and flavor. Curly parsley is best as a garnish.
Cilantro: Also called coriander, this herb has a bright, refreshing flavor. You love it or you hate it, but it’s a staple of Latin and Asian cooking, and a key in guacamole and Indian curry.
Oregano: This herb is primarily found in Mediterranean and Mexican cuisines, it actually is often more flavorful as dried. It is also handy to have on hand, as it can be used as a substitute for marjoram..
Mint: Its cooling, peppery taste is great for savory dishes, especially summery salads and calming teas. Use it to garnish your favourite desserts, too.
Rosemary: This woody herb has a strong flavor, so use sparingly. It’s a great complement to roasted potatoes, or used as flavor in soups and marinades.
Thyme: Delicious with a simple flavor, this herb can be used in nearly all types of cooking and all vegetables and meats. To use fresh thyme, run your fingers along the stem to remove the leaves, then chop well.
Dill: The fronds of the dill plant have a subtle, yet distinct taste, great with seafood and vegetables.  It perishes quickly, in about 3 days, so only cut what you need.

Handling and Storing

So after we plant them, how do we keep care of them? Some can be pre-washed, but others should wait until just before use. Large-leaved herbs such as basil and Italian parsley can be washed refrigerated in a plastic bag with a dry paper towel. To elongate their life, stand them on end in a glass of cold water, and cover with a plastic bag. Herbs such as parsley, mint, and cliantro can last up to two weeks this way.

Seven must-do cooking methods

There’s more to cooking then a quick saute. These healthy eating cooking methods are guaranteed to make your meals more nutritious, and expand your expertise, too.

Bring forth the blanching

To blanch vegetables or fruit, submerge them in boiling water very briefly – about 10 to 30 seconds – then immediately place them in an ice bath to stop the cooking. This retains their crispness, as well as their vibrant hue. Use this method, especially, when you want that tender-crisp taste for salads and side dishes.

So what’s this “ice bath”?

An ice bath is a large bowl about 2/3’s full with ice cubes and water. This is used to stop the cooking process. Submerge the quick-boiled fruits and vegetables into the bowl. Let sit for about a minute, then drain well.

Grilling go-to

No one can say no to the delicious taste of grilled food. Whether you’re indoors on a countertop kind, or outside with the charcoal or gas, this creates a lot of flavour, without frying the food in their own fat. Grilled food is the perfect canvas for marinades.

What does marinating actually do?

Loading a marinade onto your favourite meats, veggies, or tofu, delivers flavour and tenderizes the foo, too.  Use fresh citrus juice, wine, herbs, spices, vinegars, and homemade sauces. Use a bit of oil, but not too much, for a bit of extra-oomph. Always let sit, in the fridge, for at least an hour.

Perfect your poaching

Poaching is a great technique for more than just eggs. Meat, fish, vegetables and fruit can benefit (poached pears, anyone?) Use a hot liquid, such as juice, wine, stock or broth, along with your favourite herbs, spices and vinegar. Bring to a boil, then reduce to a simmer. Submerge the food and let cook until just tender. Strain and serve.

Slow cooking in the slow cooker

Slow cookers are easy and fool-proof, a simple cooking method for soups, stews, and chili. Follow the directions of your slow cooker, but for the most part, it’s: insert food, cover, cook on low for 8-12 hours or high for 4-6. Done.

Set out the steamer

This common cooking technique can easily be over done. To make sure you keep it fresh, steam for a short amount of time, as lightly as possible. Because the water contains nutrients seeped from the veggies, save it for stock and soups.

Killing weeds the natural way

Spring just might be springing… The warmer weather is tempting us, with more mild days and no chance of a deep freeze in the near future (we hope). And if you’re a gardener, this is bliss.

However, just like you’re getting your garden gear ready, the weeds are beginning to rear their heads. As soon as the frost is gone, they’re here, waiting to emerge and make their way into your life.
Luckily, there are plenty of eco-friendly, natural ways to control weeds before they start to cause havoc in your garden.

Do It Yourself Solutions

At-home remedies are great options because they are inexpensive (chances are, you have the stuff at home), and they are easy to use.
Vinegar is the “can-conquer-all” option, working for your weeds like it does for your kitchen floors. It works best with multiple applications and a little help from the sun. Be sure to apply it on a dry day without rain in the forecast, because it was to be dry to be effective.
Cornmeal works to prevent seeds from germinating. Just sprinkle the cornmeal directly on the soil (then use leftovers to whip up a batch of your favourite cornbread). Plan to wait until after the seeds already begin to sprout to make sure the cornmeal doesn’t harm the plants.
Boiling water is a simple and effective solution, pouring it directly onto the plants.
Salt is also effective, however, it can also poison the soil. Sprinkle lightly directly onto weeds, but be aware it can kill plant roots, fungi and earthworms. It’s best to use in areas where you simply cannot harm anything else around it.

Building Up a Barrier

Barriers can keep out light and prevent weeds from growing through it, making it last longer than a DIY option.
Newspaper is a great natural barrier against weeds. Use only the black and white papers, as the chemicals can harm the plants and soil.
Garden mulch will not prevent  weeds from growing but can help prevent weed seeds from sprouting.

Recipe: Nutty Brown Rice Salad

Highlighting garden fresh parsley, seasonal vegetables, heart healthy walnuts and whole grain brown rice, this salad is a perfect balance of taste and nutrition.
And because it stores well in the fridge, double the recipe for an easy-to-pack lunch, a last minute dinner,

or for a snack throughout the day.

Nutty Brown Rice Salad (vegan, gluten-free)
 1 1/2 cups brown basmati rice
3 1/2 cups water
1 cup carrots, chopped
1/2 cup cherry or grape tomatoes, sliced
1/2 cup zucchini or summer squash, chopped
1/2 cup green bell peppers, chopped
1/2 cup red bell peppers, chopped
1/2 cup snow peas, destemmed and chopped
2 1/2 cups parsley, chopped
1/2 cup walnut pieces, toasted
2 tablespoons white wine vinegar
1/2 tablespoon walnut oil
salt and fresh ground pepper to taste
In a large saucepan, bring rice and water to a boil. Reduce heat, cover, and set timer to simmer for 40 minutes.
Meanwhile, steam vegetables for 10 minutes separately.
When rice and vegetables are finished, let rice cool to room temperature, then mix vegetables and rice together. Stir in parsley, walnuts, oil and vinegar, then season with salt and pepper to taste.
Chill at least 2 hours before serving.

Rice Salad

3 tablespoons soy sauce

1 tablespoon sesame oil

1 tablespoon lemon juice

½ teaspoon superfine (caster) sugar

¼ teaspoon ground black pepper

2 teaspoons grated fresh ginger

1 clove garlic—minced (crushed)

1 cup long grain rice—cooked and left to cool

½ red pepper (capsicum)—diced

½ green pepper (capsicum)—diced

1 scallion (spring onion)—thinly sliced on the diagonal

4 button mushrooms—halved and thinly sliced

1/3 cup green peas

½ cup roasted cashews

MIX together the soy sauce, sesame oil, lemon juice, sugar, pepper, garlic and ginger in a small bowl. PLACE the remaining ingredients in a large bowl, drizzle the dressing on top, and toss everything together until well combined.Tip: You can make this rice salad in advance and store, covered, in the refrigerator—the flavors will improve over time.
Variation: Add some cold cooked shrimp or chicken to create a main meal.

Mixed Fruit Lassi

Ingredients
Pear (1med.), apple (1med.), honey (2tbsp), apricot preserve (2tbsp), yogurt (2c), fresh mint leaves (4).
Method of preparation:-
Take a pear and an apple of medium size. Wash them properly and then chop them into small pieces. Take a blender. Blend the chopped pear and apple in a blender. Blend it properly. Add the yogurt, honey and the apricot preserve. Again blend it until the mixture gets smooth. Add a cup of ice cubes and again blend it. Now add the mint leaves and again blend it. When the mixed fruit lassi gets ready then take the serving glasses and pour it in the glasses and serve it chilled. Fruits and honey use the nutrient value of this tasty lassi.
Preparation time 10 minutes

Pineapple,Melon and Grape Cocktail

Ingredients
Watermelon (1/2small), grape juice (1/2c), green grapes (250gms), pineapple (1/2small), chaat masala (1tsp), fresh mint leaves (for garnish).
Method of preparation:-
Take watermelon and pineapple. Pare the skin of watermelon and pineapple with a sharp knife. Scoop out the small balls from the peeled melon by using a parisienne scoop and cut the pineapple into small pieces with a knife. Take grapes and mint leaves, wash them and then cut the grapes into halves. Now take serving glasses. Mix all the fruits in the glasses one by one and then pour the grape juice over the fruits. Sprinkle the chaat masala over the fruits in the glasses and then garnish it with the fresh mint leaves and then serve the cocktail when it gets chilled.
Preparation time – 10 minutes

Chicken Jalfarezi-2

Chicken Jalfrezi

A spicy dish, with chillies and mustard seeds, for those who like their curries hot.

Prepare Ahead

The curry can be made up to 2 days in advance, chilled, and reheated to serve.

Instructions

1. 1

   Heat the oil in a large pan over a medium heat, add the cumin, mustard seeds, turmeric, and curry paste, and stir-fry for 1–2 minutes.

2. 2

   Add the ginger, garlic, and onion and fry, stirring frequently, until the onion starts to soften. Add the red and green peppers and the chillies and fry for 5 minutes.

3. 3

   Increase the heat to medium-high, add the chicken, and fry until starting to brown. Add the tomatoes and coriander, reduce the heat, and simmer for 10 minutes, or until the chicken is cooked through, stirring often. Serve hot.

Ingredients

• 2 tbsp Sunflower Oil
• 2 tsp Ground Cumin
• 2 tsp Mustard Seeds, yellow
• 1 tsp Ground Turmeric
• 2 tbsp Masala Curry Paste
• 2½ cm Root Ginger, fresh, peeled and finely chopped
• 3 Garlic Cloves, crushed
• 1 Onion, sliced
• 1 Red Pepper, deseeded and sliced
• ½ Green Pepper, deseeded and sliced
• 2 Green Chillies, deseeded and finely chopped
• 675g Chicken Thighs, boneless or breasts, skinned and cut into pieces
• 225g Chopped Tomatoes, can
• 3 tbsp Coriander, chopped

Serves 4

Chicken Jalfarezi

 
Ingredients:
Ghee 1 tablespoon
Chicken thigh fillets, trimmed and halved 750g
Onion, sliced 1 large
Green capsicum, seeds and membrane removed, sliced 1
Red capsicum, seeds and membrane removed, sliced 1
Green chilli, chopped 1
Cloves garlic, chopped 2
Grated ginger 2 teaspoons
Ground cumin seed 1 teaspoon
Ground coriander seed 1 teaspoon

Garlic paste 1 tsp.
Ground garam masala ¼ tsp.
Haldi powder ½ tsp.
Dhuniya powder ½ tsp.
Salt according to taste
Crushed tomatoes 1 tin
Water ½ cup
Green chilli, sliced, for garnish
Coriander sprigs to garnish
Method:
Heat ghee in a medium sized heavy based frying pan. Add chicken and cook until browned on each side, but not cooked through. Remove and set aside.
Add onion and cook over low heat until soft and golden. Add capsicums and cook a further couple of minutes.
Add chilli, garlic and ginger. Cook for thirty seconds. Add cumin, coriander and curry paste.
Add tomatoes and water and simmer for 5 minutes. Return chicken to the pan and season with salt. Cook, stirring for another couple of minutes, until chicken cooks through.
Serve, garnished with coriander, with rice.
Serving size: Serves 8
Cooking time: More than 1 hour