If you’ve been a long time reader of my blog, you’ll know that I have a healthy respect for Kevin Lynch of Closet Cooking. Not only is he a talented home chef – with a dedicated following that rivals Martha Stewart proportions – he’s also the author of several cookbooks, has a recipe index that includes everything from Butter Chicken Burritos to Baklava French Toast, and the kicker: he’s Canadian.

Today, I’d love to pay homage to Kevin by re-publishing one of my very favourite recipes from Closet Cooking: Strawberry and Avocado Spinach Salad.

Says Kevin: “I had some avocados that needed finishing and since I had recently enjoyed using them in a salad I was thinking that another salad would be a good idea. Strawberries are in season so I had a bunch of them on hand and the idea of a strawberry and avocado spinach salad was born. I thought that salty bacon and tangy blue cheese would go well with the creamy avocados and sweet and juicy strawberries. I also had some fresh peas on hand I couldn’t think of a reason to not throw them into the salad as well.”

The recipe is ridiculously easy, since the only cooking involved is browning off the bacon. (And everyone can do that, right?) I’ve enjoyed this salad numerous times since it was first published in June 2008! Yes, after five years, I finally decided that it was selfish of me not to share. Enjoy!

INGREDIENTS

1 clove garlic (grated)
1 teaspoon honey
1 teaspoon Dijon mustard
1 tablespoon raspberry vinegar
1 tablespoon balsamic vinegar
2 tablespoon olive oil
1 5 ounce bag baby spinach
2 handfuls strawberries (sliced)
1 avocado (peeled, pitted, sliced)
1 handful fresh peas (optional)
2 slices bacon (cooked and crumbled)
1 handful blue cheese or goat’s milk cheese (crumbled)
1 handful pecans (chopped)

DIRECTIONS

1. Mix the garlic, honey, mustard, vinegar and oil.
2. Assemble the salad and toss with the dressing.

If you’ve got about two hours to set aside (trust me, that’s how long you’ll stay on Kevin’s website), please visit ClosetCooking.com.

Three questions for you:

1. Would you be more likely to book your annual checkup… if your doctor was Ryan Gosling?
2. Would that time of the month be more bearable… if the government subsidized chocolate?
3. Would mornings be better… with a live-in Starbucks barista?

While we’re at it, here’s another one: Would you be more likely to take your daily vitamins…if they tasted like gummy candy?

The answer to all of the questions above… YES!

Taking vitamins has always been an issue for me. They’re big, chalky and have *the worst* aftertaste. For too many years I’d purchase bottle after bottle, trying in vain to supplement my less-than-stellar diet. Then, they’d sit in my cupboard. Until they expired. And sometimes, for a year or two after. Why? Because they’re big, chalky and have *the worst* aftertaste, of course.

(In fact, I recently stumbled upon an old box of multivitamins that expired in April 2009. Durr….)

I’m not alone. Most readers agree that they’d be more likely to stick with a vitamin or supplement regime if they didn’t have to swallow horse pills. Because when it comes down to it, the best multivitamin is the one you actually take.

Now you all know that I’m a fan of Adult Essentials Gummies. Earlier this year, they generously sent a supply of their gummy vitamins and supplements for me and my husband to enjoy. And I think “enjoy” is the key word here – great tasting, gummy vitamins in the most delicious fruit flavours? Twist my arm!

Of course, I haven’t been popping all of the products on a daily basis like candy – because despite appearances, they’re not. There is a very real danger in over-supplementing, especially if your diet is packed with vitamins and minerals. Hence, your first step is to speak with a nutritionist to help identify some of the gaps in your diet and how certain vitamins can help you meet your RDI. When you have, Adult Essentials are an easy, great tasting way to keep you at your optimal health and performance.

(For those wondering, my diet is kind of lame. Though I’m working on it!) (more…)

At any given time, you can find a variety of fresh fruit in my home. Both my boys are addicted to nature’s candy, and I make a habit of reaching for handful of ripe, tart raspberries or a slice of cool, refreshing melon a few times per day.

But not every day. And certainly not five (5) times a day, the minimal requirement according to Canada’s Food Guide.

The truth is, if the fruit in my fridge looked more like the picture on the right, I’d likely indulge much, much more often. It’s the lure of fresh cut fruit.

It’s colourful, inviting, and most importantly – all the work is done for you. You simply have to grab a fork and enjoy… and grocery stores do enjoy charging you a premium for something as simple as slicing a few strawberries and adding a handful of grapes for colour. $6.74 for a small bowl of fruit, likely valued at about $1.30? Someone will pay it.

I used to. I too was once swayed by the promise of cold, delicious fruit; all pretty and juicy and full of vitamins and just enough to fill me up with a variety of tastes and textures that I craved. In fact, when I was pregnant with my second, my husband will grudgingly fondly recall tales of 11:00pm grocery runs to deliver a bowl of fresh cut fruit to me (I’d literally wait at the kitchen table with a fork in hand and an eye on the front door).

However, spending $5+ on fruit got old really quick, and I resigned myself to once again sneaking the odd serving of berries or a banana. Not. very. inspiring.

So I thought to myself, “What is stopping me from having the perfect fruit salad at home? Surely I can make it myself – for a fraction of the cost!” (Newsflash – cutting up fruit takes exactly one knife and one bowl – how simple!)

But then it goes all brown and yucky. And I’m too lazy to spend all that time making a whole bowl that gets runny and limp after a few days…. any more excuses?

Here’s what I did: I searched Tips for Keeping Fruit Salad Fresh and Tasty. And I came up with:

- Fresh cut fruit stays fresh in the refrigerator for a maximum of three days. The good news: you’ll only have to do your cutting twice per week.

- Most people will tell you to sprinkle your fruit salad with lemon juice to keep it from oxidizing, but really, a little bit of acid from sliced oranges or pineapple is all you need to help it stay bright and firm.

- Stay away from apples, pears and bananas. They lose colour and texture quickly, and can be unappetizing after being exposed to air for about 15 minutes.

-  If you’d like to include apples, cut the fruit in water to prevent the browning process. Water washes away enzymes that will break down the fruit – just be sure to dry the fruit slices before storing them, since the moisture can cause them to spoil more quickly.

- Cut up fruit at night when you’re less likely to be in a rush. I’m lucky to have a television within view of my counter top, so I tune into the latest must-see-tv and peel, chop and slice away.

And here’s the key: single serving, air-tight containers. It may be tempting to dump the whole works in a big bowl, but too many juices can macerate the fruit, and every time you lift the top, you’re accelerating the decaying process (sounds so romantic, eh?). So grab those food storage containers and divvy your fresh cut fruit into 3-4 servings.

Et voila! Fresh cut fruit you can enjoy daily with minimal preparation and maximum enjoyment. I grab a bowl with breakfast, add granola and yogurt for a healthy afternoon snack, or for a yummy dessert, top off with a dollop of Cool Whip. Enjoy!

Faithful readers of my blog will know that I began this year with one goal in mind: Get Healthy.

Of course, this essentially translated to one thing: CUT OUT THE CRAP.

It’s actually very simple. A few months ago, while thinking deep thoughts, I realized that there are some things that come without effort. Size 2 naturally? Good for you. A born athlete? Amazing! Math and science whiz? I wish!

But when it comes to good health, it’s never a coincidence, is it? Good health is a direct result of the choices we make – nutrition, lifestyle, sleep habits and exercise – and they all play a role in being your best. In fact, it’s no surprise that most diseases do not happen spontaneously; they are a result of lifelong lifestyle choices. And in the case of hereditary diseases – sometimes, the result of our ancestors’ lifestyle choices.

I do not want to make poor choices. I do not want my children to be affected by my poor choices.

So, what’s the crap?

1. Crappy Diet. Which includes refined sugar, simple carbs, trans fats and those unpronounceable ingredients you find in practically every boxed food - I need to limit the amount of the bad stuff we’re exposed to, so when it’s time to enjoy that bowl of potato chips, it’s a treat, not a dietary staple.

2. Crappy Stress. Often, I place too much importance on things that don’t really matter, or dwell on the things (or people) I can’t change. How often do we find ourselves measuring our self worth based on the opinions of others! This year, my goal is to let it all go…

3. Crappy Sleep Habits. Staying up too late because I “need” to work. To get just one more thing done. To watch the last 10 minutes of that news special. Since having children and working from home, I have the worst sleep habits I’ve ever had. Is it any wonder I’m now up to 3 cups of coffee per day?

4. Crappy Laziness. I’ll admit it: I’m too lazy to exercise. Which probably means that I haven’t found the right workout – one that is fun, challenges me and is a routine I can stick to. Oh, I have a “dreadmill” in the basement, and for some reason I own 6 pairs of yoga pants… but don’t actually do yoga. Before winter ends, I’d like to make friends with physical activity and get moving.

This year, it’s my choice to cut out the crap. It’s my choice to make better food choices. And it’s definitely my choice to be an exemplary role model for my two sons. (more…)

We’re BA-ACK!

Well, technically we’ve been back for exactly 6 hours… because after a late night flight and two flight delays… we didn’t touch down in Toronto until well after 2:00 a.m.

Did I mention that -10°C in the middle of the night, after vacationing in Florida, feels like pure torture?

Now I’d like to say that I’ve got my wits about me and am ready to bang off another brilliant blog post, but the truth is, I’m exhausted from four days of non-stop sight-seeing; two whiny children who slept at the wrong times and fought a few hundred times; and frankly, am depressed that I can’t live in Orlando year-round. It is quite honestly my happy place.

However, I realize that you’re probably tired of seeing my same old post from last Wednesday (in the spirit of family travel, I decided to shut down completely and enjoy time spent with my loved ones). So, to take myself back into a Florida state of mind, I’ll be making this recipe for Orange Granita with Balsamic and Mint Strawberries very soon (maybe even today). It’s just one of the fabulous recipes you can find on the Florida Citrus Facebook Page, where they feature a Citrus Recipe Swap. 

The thing I love about granitas is that while they sound incredibly sophisticated, they’re really just scraped ice. Ever wonder what to serve your boyfriend’s parents, a discerning friend, or others you’re out to impress? Serve them a granita. The traditional Italian ice dessert is the perfect way to cleanse the palette, particularly after a rich meal. And with the addition of orange juice, this dessert is full of purifying antioxidants and will satisfy most sweet tooths in a fresh, healthy way.

Think this dessert will take me back to the Sunshine State? I’m counting on it! I can already taste the tangy, citrusy goodness. Serve in martini glasses for extra panache.

¼ cup sugar
1¾ cup 100% Florida orange juice
1 Tbsp lemon juice
3 cups sliced fresh strawberries
1 Tbsp balsamic vinegar
3 Tbsp fresh mint cut into long, thin strips

Place sugar and 1/4 cup orange juice in a small saucepan, and bring the mixture to a boil.

Remove from heat and stir in remaining 1 1/2 cups orange juice and lemon juice. Pour the mixture into a 9-inch by 13-inch shallow pan and place in the freezer.

Every few minutes, stir and scrape the granita with a spoon to create an icy texture. This procedure takes about 30 to 45 minutes depending on your freezer.

Combine sliced strawberries, mint and balsamic vinegar in a small bowl and let sit while granita freezes. Serve 2 ounces of granita topped with 3 ounces of strawberry mixture in individual dessert bowls.

If you were reading my blog just before the holidays, you’ll recall that I shared my recipe for a Grilled Vegetable Sandwich on WholeGrains Bread with Basil Goat Cheese Spread.

(Yes, it does sound delicious! And yes, I really do think you should try it. Lunch will never be the same.)

The basis of my post was a mission towards nutritious eating, and a humble request to start looking after your health. It was reminder that 2013 is the perfect time to make those small changes that help bring about long-term health benefits. It was a reality check when it comes to finding excellent food sources of vitamins, fibre and iron. In essence, it was a refresher course in good eats… WholeGrains-style.

Well, I’m excited to share that Dempsters has chosen my sandwich as the featured recipe on their new social website, Naturally Dempsters! That’s right – simply scroll down for a peek at my tasty creation. You’ll also find delicious submissions from other bloggers around the web (including sandwich recipes for Bacon, Lettuce, Tomato & Avocado, Chicken Divan, Mediterranean Chicken and Turkey and Veggie Crunch).

Next, head on over to the Dempsters Facebook page and watch their featured video, Gerry Dee Hijacks Juice Bar. (I promise, hilarity ensues!) If the laughs aren’t enough to make your day, when you’re finished watching, you can enter for a chance to win $3000 in FREE groceries. Now isn’t that a delicious way to start off 2013?

TWITTER PARTY ALERT!

We’ll be talking Nutrition Naturally at a Dempsters #BreadJuicer Twitter Party on Thursday, January 24th at 9:00pm. Join us to find out amazing ways to incorporate fruits, vegetables and whole grains into a balanced diet.

Prizing is available to Canadians only. For your chance to win, RSVP below! Looking forward to partying with you! (more…)

If you caught my “I Always Feel Better in Florida” post below, you’ll know that I’m a huge fan of citrus fruits and juices. They’re a great addition to a nutritious diet, helping you #FeelBetterFL through cold and flu season.

Looking for healthy ways to start the year off right? Join us on Tuesday, January 22nd for a @FeelBetterFL Twitter Party! We’ll be sharing ideas and recipes that are sure to help you feel your best during winter and throughout the year. Here’s what you need to know:

DATE and TIME: Tuesday, January 22nd at 8:00pm ET
HASHTAG: #FeelBetterFL

HOST: @FeelBetterFL
MODERATORS: @Listen2Lena – @NuggleMama – @SassyModernMom – @TeacherMomofTwo

Prizing is available to Canadians only. (more…)

Weeks ago, just before my family departed for Orlando, my entire household came down with a dreaded winter cold. Sneezing, coughing, runny noses – if the symptom is listed on the side of an OTC cold product, trust me, we had it. And with just days before we reached our sunny destination, I was worried that our first trip to Disney World would be ruined.

“Get rest, de-stress and load up on Vitamin C,” my mother suggested. “As soon as you touch down into the lovely Florida climate, you’ll feel just fine.”

She was right, of course. Through a combination of aggressive hot citrus therapy and the balmy Florida weather, our cold symptoms melted away in a hurry. And is it any coincidence that the delicious orange juice and grapefruits that I was consuming before the trip happened to come from the sunshine state too? Let’s just say that I always feel better in Florida :)

Now I don’t normally make New Year’s resolutions, but this year, I’ve resolved to do one simple thing: incorporate as many fresh foods into my diet as possible. I am tired of feeling rundown and battling colds, and I figure the quickest way to good health is through good nutrition.

Will I follow through? Well, I even put it in writing, because somehow it makes me feel more accountable -

I’ve also developed an S-M-L action plan to implement my new dietary changes. What is S-M-L?

SMALL

My plan is to eat small amounts of the bad stuff – refined sugar, simple carbs, trans fats and those unpronounceable ingredients you find in practically every boxed food. Now I say small – and not total removal – because I truly believe that there’s a place for everything in our diets, and let’s be honest: I have two small children. Complete elimination of convenience snacks and foods just isn’t realistic. However, I can limit the amount of the bad stuff we’re exposed to, so when it’s time to enjoy that bowl of potato chips, it’s a treat – not a dietary staple. (more…)

Often, I spend copious amounts of time trying to come up with the perfect post title. It has to be catchy, witty and of course, it must subtly convey the topic at hand.

And other times, I just let the content do the talking. Such is the case with this Grilled Vegetable Sandwich on WholeGrains Bread with Basil Goat Cheese Spread recipe. I mean really, what more can I say?

This post is brought to you by Dempsters – and, your body from the year 2013. Sure, Dempsters supplied the delicious bread, but what does your body have to do with it?

Well, it’s a humble request to start looking after your health. It’s a reminder that 2013 is the perfect time to make those small changes that bring about long-term health benefits. And it’s a refresher course in the nutrition – for instance: Did you know that 1 slice of Dempsters WholeGrains bread contains this? ->>

In a society where wisp-thin celebrities turn up their noses at carbohydrates, here’s a dose of reality – Whole Grains, such as the ones found in Dempsters bread – provide so many nutritional benefits that are often overlooked in favour of skinny jeans.

The thing is – our bodies have a long memory. And as we age, they won’t care what we wore to our office holiday party in December 2012, but they will remember all the wonderful nutrients we’ve fueled them with over the years. Make 2013 the year you give back to your body with healthy, natural choices that promote vitality.

To start, here’s an easy, delicious recipe that is chock full of nutrients, vitamins and minerals that are essential for your health. I whipped this sandwich up today for lunch and just had to share! Add a healthy dose of Vitamin C, a splash of Calcium and a generous serving of deliciousness, and you’ve got a Grilled Vegetable Sandwich on WholeGrains Bread with Basil Goat Cheese Spread. Enjoy! (more…)

Meet Reid.

He’s my sweet little charmer; a terribly opinionated, feisty toddler who still prefers the company of his thumb over any stuffed animal I present him with. And for those who’ve been following my blogging journey, yesterday was his second birthday. Yes, he is TWO. (Already!)

Now would be an appropriate time to insert a predicted “Where does the time go?” – except for the fact that I know exactly where the time went: two years of feeding, changing, amusing, disciplining, soothing, teaching and caring for a sweet little baby. A baby whom, according to Old Navy’s size guide, is now a toddler.

My toddler Reid, who go-go-goes, pausing only briefly to smell the flowers – or eat a well-seasoned tortilla chip, as demonstrated above. He was a champion breastfeeder, is an authentic foodie (preferring pan-seared scallops over chicken fingers any day) and demands enjoys a cup of warm white milk before bedtime.

And, every single day of his life, he has been below the 5th percentile for weight. (more…)

I tend to swing to extremes – either I do something extraordinarily well, or fail miserably at it. In fact, I often wish I was Jennifer Lopez and could get paid for excelling at mediocrity (how can someone be a mediocre singer-actress-designer-producer-dancer-perfumer and still warrant that kind of paycheck? Oh yeah, she’s hot).

Focus, Lena.

Anyhoo, one of the things I royally reek at is getting a healthy, balanced breakfast from the boys’ plate to their mouths. Like, I fail at this EVERY morning. In all fairness, they don’t put up too much of a fuss at lunch and dinner; there’s just something about the 8:00 a.m. meal which has them pushing the food away in frustration, irritation and downright hostility.

I like breakfast. In fact, it’s probably the meal I look forward to most!

Think about it – it’s the only meal where it’s socially acceptable to have something sweet or savoury – or a glorious combination of the two. They even invented a hall pass for gorging on pastries and little cakes – it’s called “Continental Breakfast”. And every fitness enthusiast will preach the importance of protein in the morning – bacon IS a great source of protein, right? Right.

So what the heck is their deal? I am at a loss. Ryder and Reid will push aside cereal and take about one bite of scrambled eggs (sometime two). Muffins will be tossed on the floor and don’t even get me started on oatmeal… the gagging begins the second they see the pot of water boiling on the stove. Toast? Used as Jedi swords.

(They even discard bacon. Seriously! They cannot be my sons.)

In fact is, the only thing they will eat willingly – in large quantities – is fruit. A bowl of strawberries, sliced banana and apple, and a few blueberries for good measure. THIS is my “Plan B” every morning… which is slowly starting to turn into Plan A, since I’m just about done wasting perfectly good food, and my waistline can’t afford the whole “waste not want not” phenomena, if you know what I mean.

Fruit they will eat. Even veggies – thinly sliced raw green pepper, cucumber and grape tomatoes make repeat appearances at the breakfast table for the boys. (Ryder asked for an onion the other day, and after insisting it’s not a good food to eat raw, I called his bluff and handed him a slice. He ate it and asked for a second. Who IS this little person?) (more…)

Regular readers of Listen to Lena will be surprised to see that I’m reviewing – gasp – a book.

Not that I’m not a big reader; on the contrary, whenever I’ve got a few moments to myself (on average, about 23 minutes per day) chances are you’ll find my nose buried in a book. But since I look to books for self-improvement and entertainment, I normally shrug off requests to review material – I like to call it “using my spare time wisely”. However, when I was introduced to Energy Now! by Michelle Cederberg, I made the decision to accept the review – mainly because since I started on a path to healthier living, I was vitally interested in what she had to say.

About Michelle Cederberg:

Michelle Cederberg has worked in the trenches of the health and fitness industry for more than 20 years as an educator, personal trainer, life coach and speaker. She has a Masters in Kinesiology with a specialization in Exercise and Health Psychology, plus a Bachelor of Arts in Psychology. Cederberg brings hands-on, applied knowledge of energy and health to the challenges facing her readers. (She also happens to be Canadian!)

About Energy Now!:

For a lot of people, a lack of energy is a big problem in day to day life. Michelle Cederberg shares tips for re-fuelling naturally in her new book “Energy Now! Small Steps to an Energetic Life”. Energy Now! explores how mind, body and spirit each play a part in determining one’s liveliness. Digestible small-steps advice is achievable no matter how busy the schedule or demanding the career. Cederberg’s realistic, energy-generating tips include:

• Dehydration is the biggest source of daytime fatigue. Replace one drink (soda, coffee, juice, etc.) with one big glass of water at least three times daily. Don’t enjoy water? Dilute your juice if you have to. Just drink more water.

• A good sleep keeps energy levels high. Spend 30 minutes before bed away from all screens. Allow your mind and body to unwind completely for a sounder rest.

• Exercise is key. Even in small amounts. Skip the coffee run and go for a quick 10-minute walk instead; daily exercise doesn’t have to be a huge time commitment. Ten minutes a day is all it takes starting out.

• Coffee isn’t the answer. Can’t go without a caffeine fix? Make sure you drink it up by 1 p.m.; any consumption later than that will negatively impact the quality of your sleep.

• Create your own energy. Do something positive with your day. Help someone, reach out to a loved one with kind words, or spend time with someone you admire. Positive energy is contagious. (more…)

Today, I just have one question for you: Pasta Sauce, from the original recipe of Great Grandma Bongiovi (whose genes would later spawn the sex god Jon Bon Jovi)…. YAY or NAY? Would you try this?

NOT SO HOT DEAL ALERT: Shipping to Canada: $41.00. (That is not a typo.)

The sauce retails for $8.00 per jar and must be purchased in 3-packs. For more information about the line, click here.

To adequately appreciate the tone of this post, I’d like you all to hum Lionel Riche’s “Hello” in your heads.

(Hello! Is it me you’re looking for?…)

Alas, no other tune fits the bill when describing my relationship with white bread. I MISS white bread.

Long considered the more delicious alternative, in recent years it has received a bad rap from the health- and carb-conscious. In fact, I’ve actually been on the receiving end of a nasty glare while reaching for white bread at the supermarket. Apparently I failed to yield in front the grain police; the woman continued to stare as she loaded up her cart with 12 Grains, Whole Grains, Multigrain, etc, etc. (I’m thinking she was more of an Ancient Grains kind of gal, but I digress.)

The fact is, I realize that whole grains are a healthier alternative. But some things just taste better with white bread. French toast. Croutons. Stuffing. Grilled cheese. Oh my! It is irreplaceable as an ingredient in preparing some of my most beloved comfort foods. And you simply CANNOT create culinary blasphemy by having a whole grain grilled cheese. Or maybe you can – mine will just taste much, much more divine.

The good news? Dempster’s White Bread is made with enriched wheat flour, and the taste and texture is loved by families across Canada (including my own). Given the choice, my husband would only buy Dempster’s White Bread – he’s a huge fan of PB&J, and according to him, PB&J is definitely a while bread thing. And while I tend to agree, I limit my intake – I am generally guilted into consuming whole grains most of the time (still humming Hello? … I want to tell you so much… I love you). (more…)

If you caught my post from a couple of weeks ago entitled I LOVE It: Personal Gourmet by Rose Reisman, you’ll know that I had the opportunity to test drive her Person Gourmet Frozen meal plan for two weeks.

(Delicious, healthy and convenient meals for two whole weeks? Twist my arm!)

Now that the program is over, I decided to take a moment to put some thoughts together on how to make the most of the service, and decided the best way to do that was to formulate some sort of list. Technically, the following points are just a collection of conversations I’ve had with family and friends, describing (and raving about) the program. So here we go… if you live in the Greater Toronto Area and are looking for healthy meal solutions, may I offer… (more…)