Thanksgiving Dinner with Wheat Free Mom
Fall Food to Try in YYC To subscribe to this magazine, please visit http://www.AmberApproved.ca
Issue 6 Sept/Oct 2015
In This Edition
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FAB Food Products to check out in YYC this fall
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5 health benefits of pumpkins 5 reason why fall is best for farmer’s markets Root Veggies why you should eat them Claire Cariou Dress for Fall
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Thanksgiving Dinner 2015 with Wheat Free Mom
Tessa-May Marr Beer pairings Paula Onysko Conscious Spending Don’t Quit Your Day Job... yet OEB Breakfast CO. interview
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Build Your Immune System Dr. Melina Roberts
Spice Sanctuary Secrets to the right cinnamon Wanda baker leftover turkey quinoa salad veegmama healthy halloween treats
Cover Shot: Jennifer Brazil Graphic Design: Fierce Web Designs Food photography by Jennifer Brazil
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From the Editor
WELCOME TO AMBER APPROVED Hello everyone and happy September to you. The leaves are changing color and fall is in the air. The kids are going back to school and summer vacation is over. Fall is my favorite time of year. The harvest is coming in from the farms, it’s pumpkin and apple spice season, and we have two great holidays on our doorstep in October being Thanksgiving and Halloween. This edition is PACKED full of great recipes for both holidays and some great fall inspired drinks and eats you must check out in Calgary during the season. Just try not to eat the pages! Enjoy! Copyright Š 2015 Amber Approved Amber Approved Magazine is a monthly digital publication with limited print copies available in designated markets. Amber Approved Magazine welcomes all contributions. Amber Approved Magazine assumes no resonsibility for content or advertisement. No representation is made as to the accuract hereof and is produced subject to errors and omissions. Sixth Edition -
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Packed with Vitamin A, pumpkin can help to support improved eyesight High in fiber to help keep you feeling more full and satisfied for longer. Pumpkin seeds can support boosting your mood due to them being rich in the amino acid tryptophan which is an important component of Serotonin production the feel good neurotransmitter. This helps boost our moods. Pumpkin contains a good dose of Vitamin C to help support a healthy immune system. Pumpkin seeds are high in the mineral zinc, which helps support healthy skin, hair and nails.
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5 Reasons Why Fall is the best time for Farmer’s Markets Crossroads Market in Calgary happens to be the oldest Market in the city. They have some of the best vendors for fresh food! We took some shots at Chongo’s Produce Market which left us hungry for some fresh fair. There are so many reasons why fall is the best time to go to your local market, but here are 5 of the top reasons!
Reason 1:
Fall harvest includes the delicious root vegetables including beets, carrots, yams, sweet potato, squash, pumpkins and for fruits apples and pears.
Reason 2:
Everything has been freshly picked.
Reason 3:
Vendors will have pumpkin spice everything including pies, loaves, granolas and more!
Reason 4:
Better pricing! The more local something is able to be grown, the more reasonable the price due to less travel time. Not to mention you are supporting the local farmers, your dollar is your vote.
Reason 5:
Hunting out the best pumpkins to carve for Halloween. You won’t find better pumpkins anywhere else, not to mention some of the biggest pumpkins you will probably ever see!
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#1
Primal Soup Co’s Thanksgiving Dinner Soup
Turkey, cranberries, potatoes and all your Thanksgiving favorites combined into one soup. Check them out at Crossroads Farmer’s Market, Market 17 and Market on McLeod.
www.primalsoup.ca Sixth Edition -
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Wild and Raw Superfood and Juice Bar
#2
A mixture of pumpkin inspired superfood drinks and eats to help keep your body balanced going into fall. Check them out in Kensington at www.wildandraw.ca Vegan Pumpkin Pie Mylkshake: made with Fiasco vegan Gelato, real pumpkin and pumpkin pie spices
Pecan Pie Mushroom Coffee: made with Lions Mane, coffee, Wild and Raw Pecan Mylk
Pumpkin Protein Parfait:
Vegan Protein Powder, pumpkin, chia, superfood toppings
Golden Guru: Turmeric, Ayurvedic spices in Wild and Raw almond milk 8|
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#3
Burnt to Order’s Pumpkin Spice Granola
This gluten and refined sugar-free pumpkin spice granola is one of THE best you will find in YYC. You can find this plus delicious gluten-free and vegan crème brulee (including a pumpkin spice brulee) at Crossroads Farmer’s market with Earth-friendly ingredients. Yum!
Check them out on Facebook at Burnt To Order! Sixth Edition -
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Ollia Macarons & Tea’s Pumpkin Spice Macaron
Who doesn’t love pumpkin spice? And in a gluten-free macaron hand crafted by Calgary’s favorite new macaron and tea shop! Yum! www.byollia.com
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#4
It might just be me, but when I was younger I never ate to many root vegetables. Back in the old days there weren’t yam fries and turnips readily available. They were kind of the veggies that you had with major holiday meals, right? Although, Carrots were an everyday kind of meal item, but turnips weren’t ever on my dinner plate when growing up. Times have changed though, and more people are eating these root veggies more often. It’s quite a smart thing to do, really. The fall is now upon us and it is getting colder. It is also time to harvest our root vegetables! Coincidence? Doubtful. There’s a reason why they are ready in the fall, and it might just be that they are there for the harvest to help us gain more energy for the winter months ahead!
Here is a list of root vegetables: Radish Black Radish Rutabaga Malanga Beet
Turnip Celeriac Burdock Black Salsify Horseradish
Carrot Daikon Parsnip Potato Sweet Potato
I’m betting some of them you didn’t even know about, and if you did, amazing! Now one thing I should mention, potatoes are currently part of the 2015 Dirty Dozen list for fruits and veggies with the most pesticides, so make sure you buy them in their organic form to not be ingesting nasty pesticides! So, how do you eat root vegetables you’re wondering? One of my favorite ways, which will help to keep in the earthy flavors of these veggies is to oven bake them! I love adding olive oil to the chopped up root vegetables and then adding fresh herbs like sage and oregano, and a bit of sea salt too is needed! Also, try a squeeze of lemon over them; it’ll enhance the flavors that much more. So why eat root vegetables? Simple, they are loaded with nutrition. For instance, carrots have beta-carotene. Did you know your body converts this antioxidant into vitamin A, which is necessary for having good vision and bone growth? Just one good reason to indulge in your veggies, specifically, your root veggies!
Crystal Knutson is the Founder of Healthy Dine Out Inc., which is a community site where you are able to find healthy menu showcases, healthy foodie reviews, Food news, and healthy recipes. You can follow her tweets
@healthydineout, or @healthydinein. Sixth Edition -
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Claire Cariou
Falls biggest trends are for everyone! Here is how to make it work for you:
Geometric Prints I love geometric prints.These prints can be worn year-round by women of any age, shape or size. The key to a flattering geometric print is the size of the print. If you are petite, a smaller prints works best withour being overwhelming. If you have a more curvy shape or are tall a small print can get lost, but you can pull off a bigger, bolder print for a more flattering effect. Try a pretty silk blouse, or a pair of flowy pants.
Swinging Sixties The mod look is back. Mini skirts and go-go boots all the way! If you are shaped like Twiggy, small-framed with narrow hips a short shift dress paired with knee-high boots is the way to go. If you are curvy, this can be a tricky style to pull off. Instead, pair a feminine blouse or sweater with an A-line mini skirt and boots.
Seventies Boho This is my favorite trend of the season, and there are many options. This trend is all about beautiful fabrics and finishings. Think velvet, suede, fringe, lace and fur (or faux fur). Find a classic shape that flatters you in a new fabrication (the perfect pencil skirt rendered in sumptuous suede). An ideal piece to flatter everyone is a kimono with a fun fringe trim. Don’t be afraid of the new flared denim. A flared jean is actually more flattering than skinnies, as it elongates the leg and the flared leg balances out your hips. Just be sure to look for a mid or high rise.
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In the Navy Navy is the new black. Everyone thinks that black is slimming, but navy has the same effect and is actually less harsh, especially as we get older. It’s fresher than the same old tired black, and works equally well as a neutral. Yes, you can wear navy and black together! This season we have seen navy on everything from classic pencil skirts to military jackets.
I believe that all rules are made to broken when it comes to fashion, and the most important thing about clothes is how they make you feel. Wear what makes you happy, and you will look fabulous! My love for fashion started young. My oldest memories always include what I was wearing, because how I feel has always hinged on what I am wearing, and it has always been my way of expressing myself to the world. I think everyone should find some joy in getting dressed. Shoes have always been my personal weakness, although not one I put much effort into curbing! I started a blog a few years ago, just to put some of my strong opinions on fashion and style into words, and it is something I really enjoy.
Check it out at www.clairesversailles.blogspot.com Sixth Edition -
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BEERS TO PAIR WITH FOOD! It’s beer o’clock! It’s September and I’ve got beer on the brain (maybe it’s because we’re busy planning the final details for Calgary’s first Gluten-Free Oktoberfest — did you get your tickets??). It’s getting a little colder this time of year, but all you really need to stay warm is a few brews— am I right?
them over to sample and discuss beer—on my dime. Huh.)
WoldTop Against the Grain:
These days, us gluten-free folk have a number of safe beers to choose from
What the company says: Made from lager malt, maize, hops and yeast, it is a premium full flavoured bitter beer with a good creamy head, refreshing bitterness and citrus aftertaste.
La Messagere Aux Fruits:
What we said: I have a thing for IPA’s—in a big, bad way—so this had What the company says: “Capped These days, us gluten-free folk a head start for me the moment I with a naturally pink foam, this ale have a number of safe beers read the label. We agreed it had a avoids all in transparency of a deep to choose from, so I thought I nice mouth feel (that’s a beer tastgarnet color. Of delicate sweetened ing term I learned at YYC Beerfest might do you all a favour and tang, this refreshing beer reveals review a few of them for this this year). The non-GF taster of our magazine issue (and don’t wor- the natural freshness of the fruits group said it reminded him of Driftand balances its high content of ry — it was a fun day at work wood or Red Racer (non-GF IPA’s that buckwheat and rice malt.” for me as well). Here were a are apparently awesome) so if your few of the ones I sampled… non-GF friends are into those beers, and of course my humble, me- What we said: I said it wasn’t too andering opinions about them. too sweet (for a fruit beer) but my friends said it was definitely on the *I also employed a few friends sweet side of town… so we differ there. We all said it was a great to help me—one of whom was beer for summer, though! And we not gluten-free. (They were thought it might be better served more resistant to helping me on ice, so we got crazy and tried it move but were surprisingly ourselves… and… AWESOME. available the evening I invited
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this is a good alternative if you’re looking to share a six-pack.
Mikkeller “I Wish” IPA: What the company says: A super hopped up American Pale Ale, designed, not just for the gluten sensitive, but for all beer fans alike. What we said: Sigh… another IPA. Delish. This one was different though! A lot more citrusy. It felt less “IPA-ish” to me (no, that’s not an official beer tasting term… I made it up) but on a hot summer day… heck yes, I would enjoy one.
Glutenberg American Pale Ale: What the company says: Most likely the first gluten-free beer in the world that presents such a hopped character, our American Pale Ale is the true flagship of Glutenberg beers. Its citrus and caramel notes, coupled with a mild bitter finish, come together in perfect harmony. What we said: This is “your standard lager”, said my free-loading friends. It’s a little bitter. It’s a wicked patio beer (this seems to be a trend… could it be that we all just love beer, any beer, on a patio?). My favourite quote about this one was: “It’s the kind of beer you can drink 20 of. Like… if you’re
playing beer pong, and you’re GF, this is your beer.”
New Grist: What the company says: It pours a brilliant gold color, with a bubbly head and light, fruity aroma. The flavor is crisp and refreshing, fruity and smooth at the same time. Hints of green apple slice through the maltiness of the sorghum, making this an extremely quaffable beer. What we said: This beer was “yeasty”, we said. (It was also our last beer of the night, as we thought the word “yeasty” was a terrific descriptor.) Our non-GF friend said it reminded him of a Hefeweizen and we all agreed it would be great with a lemon or an orange. This one kind of reminded us of sake… probably because it’s a rice beer! (Fun fact.) So there are a few ideas for you. Patio season in Calgary may be dwindling to a close (you just never know with our weather here) but beer always finds a place in our lives in Alberta. Or in Canada. Or maybe this is a worldwide phenomena. You ALL need to get your tickets to Gluten-Free Oktoberfest (if you haven’t already) and come join us for a Celiac-safe night sampling a few of these beers—and more! Come find me, and say hi! I want to know what YOUR favourite gluten-free brew is!
PROST! (See you all October 6th.) Tessa-May Marr has been living gluten-free for three years and is the founder of Gluten Free Calgary, as well as Mad Media. She is also a flight attendant, and spends most of her free time traveling in and effort to see the world, or as much of it as possible. Sixth Edition -
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Oct.
6th 2015
100% GLUTEN FREE
OKTOBERFEST
CRAFT BEER
MARKET CALGARY
$65/TICKET*
EACH TICKET INCLUDES A GLUTEN FREE MEAL AND ONE GLUTEN FREE BEER
*CALGARY CELIAC ASSOCIATION MEMBERS RECEIVE A $10 DISCOUNT
FOR TICKET AND EVENT INFORMATION, VISIT OUR WEBSITES. GFYYC.COM
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Pieces To Complete Your Fall Wardrobe
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I adore fall. Not only is it a stunner of a season with the changing leaves, fashion also shifts at this time of year. A whole new array of color palettes, fabrics, designs and accessories hit the stores. Gone are the days of cut-offs and summer dresses, we trade these in for layering pieces; styles that just make us want to grab a cup of ho-cho, pop on some Bon Iver and get cozy with our loved ones. As I write this at a local coffee shop, I’m grinning ear to ear with a giddy glimmer in my eyes. That’s how much I love fall. But enough about me. Let’s get down to business about what you’re going to wear in the coming months. As much as I want to tell you to run out and buy every jewel toned, wooly fall piece out there, I respect that you probably have other bills to pay that take precedence over your shopping desires (rent for example). Because life gets in the way like that sometimes, I’ve narrowed it down to 5 pieces that will have you looking fabulous this fall.
Block heels: thank whichever woman insisted this be a trend. (We know it was a woman because block heels are comfortable.) . 70’s style is continuing to influence fashion this season and this is definitely one of my favorite items. There are so many great options for block heels out there, from sandals to booties, uber high to super low heels, there’s a style out there for every woman.
Blanket scarf: they’re cozy, warm and can transform any look. Their versatility justifies this purchase; you can wear it as a shawl, drape it around your neck, wrap it up and even use it as a blanket on the plane. In fact, I never travel without one!
Leather jacket: fall temperatures can be all over the map. A leather jacket looks equally as badass over a tank top or a sweater. You can dress it up or dress it down, leather always looks slick.
Turtleneck dress: this is an excellent transition piece. No matter the length, it’s fall appropriate because of the neck. You can wear it solo on warmer days and throw on your leather jacket or blanket scarf as the temps drop.
Oversized sweater: cable knit or cashmere it doesn’t matter. Just make sure it’s big and cozy. Pair it with something slim on the bottom, tights, leather pants, skinny jeans or a pencil skirt. Heck, tie it around your waist with your turtleneck dress and voila, you’ve mastered fall-chic.
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Colors for fall 2015 are darker of course, shades of purple and burgundy, reminiscent of red wine, deep sea blues and olive greens with grey being this season’s neutral. Pair corals and pastels from your summer closet with these shades for fall and you’ll look like a transition season master! Check out my Pinterest page for more inspiration and follow me at www.oilandgrain.com for all things fashion/sweat/lifestyle!
As the Founder and Lead Content Curator for Oil & Grain, Leah does the (not so) hard work for you, covering all things fashion, sweat and lifestyle, sharing her favorite things to ultimately make your life easier! Sixth Edition -
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Paula Onysko
Conscious Spending Through the Holiday Season
How to Spend Consciously (and Avoid Money Stress) this Holiday Season With Thanksgiving, Christmas, Hanukah and other holiday celebrations approaching, it’s not too early to think about holiday spending. Many people feel stressed about spending and then struggle in January when the credit card bills come in. Today, let’s introduce a Conscious Gift-Giving Plan so that you fly through the holidays with financial peace of mind, not stress. The main principle behind conscious gift-giving is to align it with your current financial picture—you either save in advance for gifts, or you buy within your means. But, you don’t go into debt to give a gift. While you may put things on a credit card, the goal is to have the money sitting in your account to pay off that credit card when it’s due, so that you don’t carry a balance forward.
(No one wants to still be paying for holiday spending in March, right? No fun.)
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Simple Steps
to Create Your Conscious Gift-Giving Plan:
Step 1: Choose the total amount to spend on gifts As mentioned, this amount should be one that doesn’t cause you stress, is within your means and can easily be paid for. BONUS TIP: Get into a habit of putting money aside in non-holiday months (i.e. right now) to save up for holiday spending.
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Step 2: Decide how you want to feel throughout the holiday season and beyond Knowing now how you want to feel helps you make decisions that honour you, as opposed to please others.
Step 3: Make a Love List of people to buy for Be selective and ensure you really want to buy for each person on the list. If you feel you have to buy for someone, challenge that reason. Remember, you want to prioritize financial peace of mind.
Step 4: Allocate the amount from Step 1 to people on your list Work with the assumption that the total amount you spend can’t increase. Only the allocation between people can change. If need be, revisit Step 2 and trim people from the Love List. It’s sacred.
Step 5: Begin brainstorming gift ideas that fit your amount for each Work with the assumption that the total amount you spend can’t increase. Only the allocation between people can change. If need be, revisit Step 2 and trim people from the Love List. It’s sacred.
Step 6: Think outside the box and consider non-monetary gifts
Maybe they are things you make, bake or experiences you can share together. For example, if you and a friend buy gifts for each other that neither of you needs, perhaps time spent together would be more meaningful. Be willing to have that conversation and create a fun date. My extended family chooses to buy gifts only for the children. The gift for us adults is simply coming together in celebration.
The most important part of a Conscious Gift-Giving Plan is to stick to it. Remember the plan is there to honour you. Abandoning the plan would be like saying, “My financial peace of mind isn’t important.” Yet we know it’s fundamental to your health and happiness. So be mindful of those people to whom you overextend your gift-giving. Instead, choose to believe deep down that your presence in their lives is enough. YOU are the greatest gift and your Conscious Plan supports you in keeping your sense of worth and inner peace intact.
Happy (Conscious) Gift-Giving!
Need help walking through these steps? Download your free Conscious Gift-Giving Guide at: www.consciousgiftgiving.com
Paula Onysko empowers soulful women around the globe to come into full alignment with their worth and wealth. Using her Money Leap system, she guides inspiring entrepreneurs and businesses to six figure success and beyond, using powerful mindsets and practical strategies that bring their juicy vision to life. Paula adores coaching women ready to create happy, healthy money flow in harmony with their body wisdom, family priorities and soul connection. Visit www.paulaonysko.com Sixth Edition -
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Don’t Quit Your Day Job... Yet
Sam Rafoss, C.H.N.™
Do you find yourself wishing you could make a living from your love of health and wellness? Do you wake up wishing you could skip your day job and pursue your passion of personal training, wellness coaching or teaching yoga? Here are 7 tips to help you get started making money from doing what you love to do.
TIP ONE: Keep your day job.
Yes, to begin with, keep a steady income flowing to pay your bills and have money to invest in your passion. Nothing stifles your dreams more than worry over the basics like food and shelter. You cannot help people be fit and healthy if you are not looking after yourself first.
TIP TWO: Take the time to make a plan.
Most people try to “wing it” and it doesn’t work. And the stats back this up two of three businesses fail every year due to this fact alone. Let me tell you from personal experience flying by the seat of your pants is not a good strategy. You lose time and money. Take the steps to research, reflect, focus and then write down your plan with a timeline and action steps. It can be as short as two or three pages, but have a written plan to keep you focused and moving toward your goals. It is worth it.
TIP THREE: Know your numbers.
Take responsibility for your money and be diligent about tracking every penny. Make a Budget. Include how much you will invest and how much money you’d like to make. Keep track of everything by using a spreadsheet, accounting software or good old fashioned pen and paper. No matter the method, keep track of income and expenses. Hire a bookkeeper if you need to. Personally, this was the best decision I made. It keeps you accountable knowing someone else is keeping an eye on your numbers too. Cont... Sixth Edition -
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TIP FOUR: Find a mentor.
Seek out two or three people you admire in your field. Talk to them personally if you can. Often people will freely share their ups and downs on the road to success. Resist the urge to completely copy them though, find your own way of delivering your gifts. Research books, articles and other information to help you on your own path.
TIP FIVE: Stay positive.
Replace fear and doubt with faith and determination. You will have good days and bad days. Know that this is part of the process and keep going. Have daily rituals that invoke a positive mindset. Those that “make it” are the ones that don’t give up. Keep positive, supportive people in your circle. Phase out the negative people and energy vampires.
TIP SIX: Get great at Sales and Marketing.
Think of sales as how will you best serve your clients and marketing as the best methods for reaching them. Serving people today is about nurturing your relationships and being real and delivering on your promise.
TIP SEVEN: Show me the money.
The money flows when you are able to do three things well. The first is investing in yourself and honing your craft. Take classes, read and practice, practice, practice your skills. The second is to network and cultivate strong relationships with like-minded people in your field. Get known for the expertise you provide. The third is recognizing the value of your service and charging accordingly.
Making money from your passion takes time. There is no overnight success. If you are passionate about something other than your current job, make a plan, take action and use your head, heart and above all your intuition to guide your choices and go for it. Sam Rafoss is a nutritionist, speaker, author and a Business & Marketing Strategist for Nutrition and Holistic Practices. As a healer and a marketer, she has made it her mission to share her unique combination of spiritual & holistic marketing expertise to help the healers of the world attract their ideal clients and make money doing what they love to do. Sam is a member of CAPS (Canadian Association of Professional Speakers) Calgary, and is the co-author of two bestselling books. For more information you can find her at www.samrafoss.com
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Mauro was born in southern Italy where he grew up with his grandparents for the first 5 years of his life after his parents had moved to Germany to seek a better life for them. At age 5, Mauro joined them in Munich where he recollects being exposed to “great food and trendy farmers markets.” His mother was a great cook, dining out was rarely on the menu for him and his family unless it was something Bavarian and it was then that Mauro discovered his true love for beer roasted pork and bread dumplings. After culinary school and working for Movenpick and the Four Seasons Hotels he began to travel: Boston, Chicago, as well to Vonnas-France, London and back to Quebec with a final stop in Dubai. After returning back home to Canada to build his life here it did not take long for Mauro to realize that our breakfast scene was lacking. As he said “A bit of flair and excitement, we had good players but none really stood out.” Wanting to make a difference, he created what is now known as OEB which has been open since October 21,2009. OEB was originally called Overeasy Breakfast, in 2010. “I was notified that Overeasy was trademarked out of Toronto and I was forced to change the name. Looking at reviews online and what locals called us, it was an easy decision to continue with OEB, short for Overeasy Breakfast,” explains Mauro. Inspiration for the menu comes from a strong belief that chefs should never play it safe.
“I truly believe that chef’s must push the culinary envelope were ever their culinary adventure may take them. Breakfast is no different. OEB has showcased that since the very beginning.” At the time in 2009 the city lacked a breakfast menu that had Foie Gras, duck fat cooked potatoes, Caviar or even cured meats, OEB changed that. The eggs as well as the produce for OEB are all locally sourced. With two specific barns allocated to OEB, Mauro has been able to work closely with the farmers to ensure a unique and flavorful egg which comes from free range, 100% vegetarian fed diet and are omega 3 enriched hens. Sixth Edition -
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As for the rest, “We try as much as we possible can to support local farmers and producers, from Hotchkiss for herbs and greens, to White Gold for cheese and duck eggs from Leduc Alberta. Not all products are from Alberta, we reach out to B.C for Caviar, Quebec for maple, pork and Foie, Manitoba for poultry products, Nova Scotia for lobster and Cod, and the list goes on.” And if Mauro had to recommend his favorite dishes on the menu “Any Boxe’d item will do here, French toast trifle, Pulled chicken omelette, Toscana style eggs, and a well executed 2 egg breakfast with bacon and brown toast.” And by the sounds of it this is what drives a 2-3 hour average wait time which Mauro assures is being slowly combatted by the app NOWait. There is also a promise of a new OEB location on 5th avenue which is expected to open its door spring 2016. As for the food scene and where Mauro sees it going in the next 5 years, “I am very excited to be a part of this culinary journey, I believe that Calgary will be a trendsetter for future restaurants and entrepreneurs. This city has so much to give and we have so much more to offer. People here love good food and us chef’s must push further to satisfy that craving, this is going to be so much fun!”
You can find out more about Mauro and the OEB team via www.eatoeb.com Twitter & Instagram @OEB_Breakfast 26 |
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Ways to Build Your Immune System to Prevent Colds and Flus
When it comes to colds and flus, our first instinct is to blame the people around us for getting us sick. We blame the kids at school, our co-worker who came to work sick, the person sneezing beside you on the train, but the truth is whether we get sick or not is actually dependent on our own body, our own defense mechanisms not anyone else’s . We are all exposed to thousands of microorganisms and toxins on a daily basis, and whether they make us sick or not is really about how strong our natural immune system is. The immune system is our internal defense system against the external environment. Its function is to maintain clear boundaries between “self” and “non-self”. Our immune system protects us against invading microorganisms including bacteria, viruses, fungi or parasites; and toxins. It is our body’s internal environment that determines our susceptibility to infections. Our best defense against colds and flus is an optimally functioning immune system.
There are a number of ways that we can support a healthy immune system. 1) Eat whole, natural, real, organic, non-GMO foods Approximately 75-80% of our immune system is housed in our digestive tracts, therefore we can support a healthy immune system by eating a healthy diet that consists of whole, natural, real, organic, non-GMO foods and avoiding major inflammatory foods including wheat, cow’s dairy and refined sugar.
2) Take Probiotics Studies on the human microbiome demonstrate that a decrease in the diversity of the microflora of the digestive tract contributes to a lowered immune system. By taking a probiotic supplement, the healthy bacterial flora in the digestive tract, it increases the biodiversity of gut flora and lays a solid foundation of health which is needed to build a strong immune system.
3) Drink 2-3L of filtered water per day Our body is made up of 70% water therefore drinking water is essential for supporting our body’s functional health. Drinking 2-3L of filtered water per day will help to clean our cells by flushing out infections and toxins and replenishing clean fluid stores intracellularly and extracellularly. Sixth Edition -
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4) Get good, quality sleep of 7-9 hours per night During your sleeping hours your body does a lot of its detoxification and repairing of cells. Getting enough, quality sleep is important for improving energy levels, recharging the brain, boosting the immune system, balancing hormones, regulating circadian rhythms and allowing the cells to repair themselves. Getting good, quality sleep of 7-9 hours per night will give the body the energy it needs to help fight off infections.
5) Exercise on a regular basis Our bodies were designed to move, we were not designed to have these sedentary lifestyles, where we sit at our desks all time and our mode of transportation is a motorized vehicle. Exercise helps with obtaining optimal body composition, improving brain function, improving circulation and oxygenation of tissues, boosting the immune system, boosting metabolism, balancing hormones, improving moods, increasing energy, promotes better sleep and has even been shown to increase longevity and happiness. Ideally we should do at least 30 minutes of movement that increases our heart rate and makes us sweat daily and we should do an activity that we enjoy. There are a number of vitamins and minerals that enhance the immune system such as Echinacea, vitamin C and zinc, by improving a person’s resistance to infections that can be included in your daily regimen. The benefits of building a healthy immune system go beyond helping you to fight off a cold or flu. It helps to prevent chronic disease and helps your body to fight off cancerous cells in your body.
Dr. Melina Roberts (@drmelinaroberts), Naturopathic Doctor and Clinic Director of Advanced Naturopathic Medical Centre in Calgary, Alberta, she is a leading authority in the field of naturopathic medicine specializing in European Biological Medicine effectively treating digestive issues, hormonal balancing, autoimmune disease and cancer.
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Secrets To Using the Right Cinnamon The celebrations of Fall are upon us like Thanksgiving and Halloween which means that the single most used spice in North America, Cinnamon, is going to come back to the front of the queue in our spice cupboards (if it isn’t there already!). This warming, sweet and delicious spice is known for its help with balancing blood sugar levels, lowering cholesterol and being an anti-bacterial but are you using the right one to reap all of these benefits?
Cassia v Ceylon Most (cheaper) cinnamons on the market are grown from the Cassia plant but there is a mountain of difference between this type of cinnamon and what is known as Ceylon or True Cinnamon. The difference is all in a flavouring component found in both called coumarin. Studies have consistently found that Cassia cinnamon (usually from Vietnam, Indonesia and other Asian countries) has significantly more coumarin level than Ceylon or True Cinnamon. A study conducted by the Federal Institute of Risk Assessment in Germany found that on average, cassia cinnamon contained upto 63 times more coumarin that Ceylon or True Cinnamon.
Why is Cassia so bad for you? Here’s the headline: Coumarin in high doses can cause liver damage and potential blood clot-
ting issues. Sadly, you only need a little bit of Cassia to reach your tolerable daily limit (TDI). A more recent study in Germany found that, for an adult with a body weight of 60 kg, the TDI is reached, if 2 g of Cassia cinnamon with average coumarin content are consumed per day. For an infant with a body weight of 15 kg, this is the case if 0.5 g of Cassia cinnamon with average coumarin content is consumed per day. In addition, while Cassia is naturally cheaper than True or Ceylon Cinnamon, some companies still go onto to add cottonseed or other additives to the cinnamon so even when you think you’re buying a single ingredient spice, you’re not…Shocking…I know! Cont... Sixth Edition -
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Better for You, Better in Taste Aside from the obvious health benefits of using True Cinnamon over Cassia cinnamon, True Cinnamon is lighter and dustier in colour and texture and tastes sweeter with no lingering bitterness. Once you try True Cinnamon, you will be hooked and never go back to Cassia. You can use the True Cinnamon in your oatmeal, smoothies, baking and desserts but it works wonderfully with savoury dishes too like this perfect Fall side dish that is full of antioxidants, essential nutrients like Vitamin A, protein and of course great taste!!
Jamaican Sweet Potato Mash
Serves 2
2 sweet potatoes 1 Tbsp melted coconut oil 2 Tbsp Hemp Seeds 1 Tbsp Spice Sanctuary Jamaican Me Tasty Spice Blend (contains True Cinnamon too) 1 Tsp Spice Sanctuary True Cinnamon Sea Salt and Spice Sanctuary Malabar Pepper to season 1/4 cup crushed walnuts, lightly toasted Step 1. Preheat the oven to 425F. Prick the sweet potatoes with a fork and loosely cover with some foil. Place on a baking dish and bake for about 40-45 minutes until cooked. Allow to cool once cooked. Step 2. Peel the skin off the sweet potatoes and scoop the flesh out into a bowl. Step 3. Mash up the cooked sweet potato, add in the coconut oil and spices, hemp seeds and season with salt and pepper until well combined and the mash is as smooth as possible When ready to serve, fold in the walnuts or sprinkle on top for decoration. Trusha Patel, known as Canada’s Spice Queen™, is a former investment banking lawyer turned organic spice purveyor. As founder of the Spice Sanctuary, Canada’s most premium organic spice company, Trusha has quickly become one of Canada’s foremost spice experts and a respected resource in the culinary and healthy living markets, offering advice and recipes on how to integrate good flavour into your foods using the best quality spices, herbs and blends. Trusha is a regularly featured expert on CTV Morning Show and Global Morning and has been a guest on The Social. She shares her ongoing passion and deep-rooted knowledge through her blog ‘Living a Life of Spices’ and as a guest writer for blogs and magazines.
www.spicesanctuary.com
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We had the opportunity to hang out and create Thanksgiving dinner with Wheatfreemom a Glutenfree food blogger based in Calgary, Alberta. Carrie grew up with food allergies on a farm in rural Alberta with a family that baked fast and loose with butter and cream. Her family served dessert at every meal – literally. She first began mucking around with recipes in the kitchen to accommodate her children’s various allergies, as well as manage her husband’s diabetes. Her own diagnosis of Celiacs disease launched her into the world of blogging with a passion to help others navigate living gluten-free without having to give up the foods they loved. She looks forward to continuing to share her love of good food and family. She lives in Calgary with her husband and pet cat Stewart. Her kids are grown and gone but they still come over for dinner. Carrie created a delicious and appealing full Thanksgiving Dinner from Appetizers to desserts and everything in between. We hope these recipes will spice up your Thanksgiving dinner and give you back some items you thought you wouldn’t be able to have again. You can find Wheatfree mom at www.wheatfreemom.com @ wheatfreemom on Instagram Twitter and Facebook Sixth Edition -
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Warm and Spiced Cauliflower Potato Bake Ingredients 1 small bag of potatoes from the Little Potato Company, cut in half 1 head of cauliflower, cut into pieces 2 tsp curry powder 1/2 tsp turmeric 1 tsp smoked paprika 1 tsp dried cumin 1 Tbsp honey 2 Tbsp olive oil
Directions Preheat oven to 400 degrees. Line a cookie sheet with parchment paper. Use a large bowl to combine all ingredients and toss well. Spread mixture onto cookie sheet and bake in oven for 30 minutes or until potatoes and cauliflower are lightly brown. Remove from oven and serve warm.
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Wild Rice Stuffing Bowl Ingredients 1 small bunch celery, chopped (approximately 2 cups) 2 large shallots, finely chopped 2 apples, chopped 1 tsp ground sage 1/2 tsp ground rosemary 1 Tbsp olive oil 1 cup cooked brown rice 1 cup cooked wild rice
Directions In a frying pan on low heat add the olive oil, celery, shallots and apples. Stirring often, sautĂŠ mixture for 10 minutes. Add the spices and sautĂŠ for another 15-20 minutes, stirring pan often. Add the cooked wild rice and brown rice and stir. Rice mixture is ready to be served at this point.
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Stuffing Muffins Ingredients 1 Cup Almond Flour 1 Cup of Gluten-Free All Purpose Flour (Bob Red Mills) 2 Tsp Baking Soda 1 Tsp Xanthan Gum 3 Eggs 3/4 Cup Olive Oil 2 Tsp Sage Ground 1 Tbsp Garlic Powder 1 Tsp Salt 1 Tbsp Rosemary 2 Tsp Dried Basil 1/4 Cup Fresh Dill
Directions Preheat your oven to 375 degrees Fahrenheit In a bowl combine all the ingredients and mix together Grease a muffin tin with coconut oil Bake muffins for 26-28 minutes
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Butternut Squash Salad Ingredients 1 small butternut squash, peeled and chopped 2 tsp olive oil 1 tsp cumin 1/2 tsp paprika 1/2 tsp sea salt 1/4 cup toasted pumpkin seeds 1/2 cup dried cranberries 4 cups baby kale 1 Tbsp dijon mustard 1/4 cup olive oil juice from 1 lime 1/2- 1 tsp finely chopped jalape単o 1 Tbsp honey
Directions Preheat oven to 375 degrees. Line a cookie sheet with parchment paper. In a small bowl toss the chopped butternut squash, olive oil, cumin, paprika and sea salt. Bake in oven for 35-45 minutes or until squash is lightly brown. Remove from oven and cool. In a small bowl whisk the dijon mustard, olive oil, lime juice, honey and jalape単o. In a large salad bowl toss the kale, pumpkin seeds, cranberries, cooked and cooled butternut squash with the salad dressing and serve! Sixth Edition -
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Cranberry Apple Chutney Ingredients 2 cups frozen cranberries 2 apples, peeled and chopped 1/2 cup dried cranberries 1 tsp dried ginger 1 cinnamon stick 1/2 cup water 1 Tbsp honey
Directions Combine all ingredients in a small saucepan. Heat to boil and then turn down to low right away and let mixture simmer for 30 minutes, stirring occasionally. Remove from heat and once cooled can be placed in refrigerator until ready to use.
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Green Bean Salad Ingredients 3 cups cooked, preferably steamed green beans 4-5 cups baby spinach 1/2 cup toasted sunflower seeds 5-6 slices bacon, finely chopped and fried 1/2 cucumber, thinly sliced optional ( 1 cup baby tomatoes) 1/4 cup olive oil 2 Tbsp red wine vinegar 1 Tbsp maple syrup 2 Tbsp dijon mustard
Directions In a small bowl whisk the olive oil, red wine vinegar, maple syrup and dijon mustard until light and creamy. In a large salad bowl combine the green beans, spinach, sunflower seeds, cooked bacon, cucumber and salad dressing and toss well. Serve!
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Chocolate Donuts Makes 7-8 donuts.
Ingredients 1/2 cup Namaste Foods gluten free flour blend 1 tsp baking powder 2 Tbsp cocoa powder 1/4 cup coconut sugar 1 large egg 2 Tbsp melted coconut oil 1/2 cup coconut milk
Directions 1. Preheat oven to 350 degrees. 2. Lightly grease 2 donut pans. 3. In a small bowl whisk the gluten free flour, baking powder, cocoa powder and coconut sugar. 4. In a medium bowl, using a hand mixer, beat the egg, coconut oil and coconut milk together. 5. Add the dry ingredients and beat until batter is smooth. 6. Use a tsp to dollop batter into donut pan. 7. Use about 2-3 tsp of batter for each donut. 8. Spread batter evenly into donut pan. 9. Bake in oven for 15-20 minutes. 10. Let cool for 5 minutes before inverting pan and allowing donuts to cool on a wire rack.
Optional icing Melt on low heat 1/4 cup chocolate chips and 1 tsp coconut oil. Stir together and then drizzle the warm chocolate over each donut.
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Sweet Potato Sheet Cake Ingredients 2 1/2 cups Allergic Solution All Purpose gluten free flour blend 1 cup coconut sugar 1 tsp baking powder 1 1/2 tsp baking soda 1 tsp each cinnamon and nutmeg 1/2 tsp each cardamon and cloves 1/2 tsp salt 2 large eggs 1 tsp vanilla 1 can organic mashed sweet potatoes 1/2 cup melted coconut oil 1 cup coconut milk
Directions 1. Preheat oven to 350 degrees. 2. Line a 13 x 9 inch pan with parchment paper. 3. In a stand mixer beat the eggs, vanilla, sweet potatoes, coconut oil and coconut milk together til smooth. 4. In a small bowl whisk all the dry ingredients ( gf flour, sugar, baking powder, salt and spices) 5. Add the dry ingredients to the wet and beat until batter is smooth. 6. Pour batter into lined pan and bake in oven for 30-35 minutes. 7. Remove and cool. To serve cut into squares and top with warm apricot compote. (4)
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Mason Jar Pumpkin Pie with Coconut Cream Ingredients 1 can pumpkin puree 1/2 cup coconut sugar 2 large eggs 1 tsp cinnamon 1/2 tsp ginger, nutmeg and cardamon 1/2-3/4 cup coconut milk
Directions 1. Preheat oven to 350 degrees. 2. In a medium bowl using a hand mixer beat the canned pumpkin, coconut sugar, eggs, spices and coconut milk together until smooth. 3. Fill 500 ml mason canning jars to half way with the pumpkin mixture. 4. Place filled jars in a 8 x 13 pan and put in the oven. 5. Pour some boiling water around the jars to make a water bath, being careful only to fill to add enough water to go about halfway up the jars. 6. Bake in oven for 50 minutes. 7. Remove pan carefully so not to get splattered with hot water. 8. Remove jars from hot water bath and let cool on a wire rack. 9. Top with cold whipped coconut cream.
To make the coconut cream 1. Place a can of coconut milk in the refrigerator overnight to chill. 2. Once chilled, remove lid and carefully scoop out the top half of the chilled cream. 3. Place chilled cream in a bowl and whip. 4. Add 1 Tbsp of honey and beat until thick. 5. Keep in refrigerator until ready to use.
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Apricot Compote Ingredients 1 cup dried apricots, chopped 1/2 cup raisins 1 tsp cinnamon 1/2 tsp nutmeg 2 Tbsp honey 1/2 cup water optional 1/2 cup toasted chopped walnuts
Directions 1. 2. 3. 4.
In a small saucepan combine all ingredients and stir. Heat on low heat and simmer for 20-25 minutes, stirring occasionally. Toasted walnuts can be added to compote at the end as an option. Spoon warm compote over squares of sweet potato sheet cake.
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Turn leftover turkey dinner into a satisfying and healthy salad. Turkey dinners in our house always seem to be large with leftovers that fill your refrigerator for days. Trying to find ways to use up all the leftovers can sometimes be challenging especially after all the company has returned home. Cook up a batch of quinoa and let it cool. Toss leftover turkey with a few spices, add in a few leftovers and all of a sudden leftover turkey dinner becomes a delicious salad you can enjoy the day after.
Ingredients 1 cup cooked quinoa ½ cup cooked turkey, chopped 1-2 tsp favourite spices * 2 fresh brussels sprouts, cleaned, halved & sliced thin 1 green onion, sliced thin ⅓ cup dried cranberries 2 tbsp toasted pecans halves, rough chop ¼ cup parsley, chopped ½ cup roasted butternut squash, cubed olive oil
salt & pepper to taste 1 tbsp fresh lemon juice
Instructions Step 1. Pour 1 tsp of olive oil into a saucepan. Over medium heat add in chopped turkey and a sprinkle of your favourite spices (cumin, zaatar, thyme, oregano, marjoram). Sauté until turkey & spices have warmed through (a few minutes). Step 2. Pour quinoa into a bowl. Add brussels sprouts, green onion, dried cranberries, 1 tbsp pecans, parsley, pinch of salt & pepper and about 1 tbsp olive oil. Stir to combine. Add in squash and toss lightly. Taste for seasoning and adjust where necessary. Step 3. To serve sprinkle with remaining toasted pecans, another drizzle of olive oil and fresh squeezed lemon juice.
Wanda Baker is the author of food & life blog bakersbeans.ca, mom to 2 kids, and wife to Rob. Following a career in marketing and events, Wanda started blogging in 2006 as a way to share adventures and recipes. Her love of food started as a young child baking in the kitchen with her mom. From here she progressed to watching Julia Childs on Saturday mornings before eventually graduating high school and moving to Vancouver where she was surrounded by a food culture unlike anything she’d encountered before. When she’s not blogging, Wanda is recipe testing, planning city wide food events, freelancing as a social media manager, sewing monster patches onto ripped jeans, sneaking chocolate, and dreaming up new recipes to make. Sixth Edition -
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Stephanie Dreyer
Stephanie is the founder of VeegMama, a lifestyle brand sharing new approaches to healthy living, and the host of YouTube’s “The Good Life With VeegMama.” Her children’s book, “Not A Nugget” is now available on Amazon, along with her best-selling eBook, “VeegMama’s Guide To Going Vegan.” Visit her at veegmama.com.
Halloween typically wreaks havoc in my household with the onslaught of sugary and junky treats. I cringe when I see the bags of candy my kids collect during trick-or-treating. This holiday is definitely in need of some healthier alternatives! The goodies below are free of gluten, dairy, and refined sugar, but they are full of flavor and sweetness. With these recipes, you and your kids can indulge knowing that you can have your treats and eat them too!
Brown Rice Crispy Eye Balls 1 cup brown rice syrup 1 cup almond butter 2 teaspoons vanilla extract (optional) 4 cups brown rice cereal Cranberries Shredded coconut, unsweetened In a large saucepan, heat the brown rice syrup for 1 minute. Stir in the almond butter and vanilla extract (if using). Allow the almond butter to melt, about 30 to 45 seconds. Remove from heat and fold in the crispy rice cereal until well combined. Form golf sized balls and set on parchment paper. When all of the balls have been formed, stick a cranberry in the center of each ball and press pieces of coconut around the cranberry to form the “white” of the “eye.” 44 |
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Ghost Candy Apples This is a fun alternative to your traditional caramel apple! 6 Apples (I like the small Granny Smith, but use your favorite.) Candy sticks 1/4 cup maple syrup 1 cups shredded coconut, unsweetened 12 Raisins 12 Toothpicks Remove stems from apples and insert sticks, using a knife to carve out a small insert in the bottom first. Spoon about 2 tablespoons of maple syrup on to the apple and spread all over to cover it. Press the coconut onto the apple, using your hands, to cover it as thick as you like it. Using a toothpicks, insert two raisins into the middle of the apple to make “eyes.”
Clementine Jack-o-Lantern Dried Fruit Kabobs These fruit kabobs are a cinch for little hands to make. 6 clementines, peeled 3 dried apricots, dates, coconut, etc. (whatever you like!) 3-6 raisins Mini skewers Slide one clementine onto a skewer. Slide one to two raisins on top of the clementine to form a “stem.” Slide dried fruit as desired onto the skewer. Repeat with another clementine. Makes 3 skewers.
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