Tag Archives: dijon mustard

sweet potatoes to the rescue

10 Jun

7601424828_52726f8f04Wondering how to get in super nutrition in almost no time?

Hello sweet potatoes!

Incorporate these vitamin and mineral jewels into your lunch, dinner or breakfast repertoire and your skin just may glow, your immune system might get stronger, and your cravings for sweets may slowly diminish.

Use your time in the kitchen wisely, and when you’re making dinner the night before pop a few in the oven on 400F and let roast for 1 hour (this method will increase the sugar content), or cut them up into pieces and steam them until soft (this method will lessen the sugar content).

A great way to increase the beta carotene benefits of sweet potatoes is to eat them together with some healthy fats like olive oil or nuts.

To increase the fiber benefits make sure to also eat the peel!

Steamed sweet potatoes:

Rinse, then chop up sweet potato into 1 inch slices, then in half. Add water into your pot, along with a steamer basket. Once water reaches a boil, add sweet potatoes, cover and let cook for 7-10 minutes, until soft.

photo-47Recipe ideas:

Breakfast: Blend your steamed sweet potatoes then add a touch of maple syrup and top with cinnamon and walnuts (or seeds) or oats/granola/muesli.

Lunch: Add the steamed pieces to brown rice or quinoa with a lemon dijon vinaigrette (olive oil, lemon juice, dijon mustard, garlic, sea salt, black pepper).

Dinner: Mash with some olive oil, salt, pepper as a healthy side, add steamed pieces to a stir fry, or blend into a soup with some ginger.

You can’t go wrong with these stellar spuds!

Photo courtesy of You As A Machine

packed lunch inspiration

22 Feb

photo-7Packing yourself a nutritious lunch can be easy, as long as you maximize your time, have the tools and sprinkle in some creativity.

Take advantage of the time you are in the kitchen cooking dinner to prepare for lunch the next day. You are already busy in the kitchen, so why not make the most of it?

Here’s how to create a nutrient-rich, protein and fiber filled lunch in a snap.

Tools: Mason Jars (small + large)

Time: Rinsed and chopped kale, hardboiled the eggs and whipped up the vinaigrette while dinner was cooking the night before.



  • 4 stems of dinosaur kale, leaves removed from stems
  • 2 eggs, hardboiled
  • 2 tbsp sesame seeds
  • pinch of sea salt + grind of black pepper to taste


  • 1 tbsp olive oil
  • 1/2 tbsp balsamic vinegar
  • quarter size dollop dijon mustard
  • dime size scoop of honey


1. Hard-boil your eggs: Add your eggs to a pot. Submerge them in cold water, then bring to a boil. Once at a roaring boil remove pot from heat, cover and let the eggs sit for 12 minutes. Rinse them off with cold water to stop the cooking, then peel. Sprinkle eggs with salt + pepper, then place them into a small mason jar, then into the fridge.

2. Prep your kale: Rinse, dry then de-stem the kale. Line each leaf on top of the other and chop into thin slices. Add sesame seeds on top. Place in large mason jar and into the fridge.

3. Make your vinaigrette: In a small mason jar mix together your oil, vinegar, mustard and honey. Whisk together, or put the top on and shake vigorously. Place in the fridge.

The next day as your off to work, add your mason jars of goodness into your bag and assemble on-site when lunch time rolls around.


easy green salad with goodies

23 Jan

photoNeed some veggie inspiration?

Here’s an easy green salad recipe which will help inspire your daily veggie intake.

Take this recipe with a grain of salt since we used what we had on hand. Feel free to use the ingredients available to you (don’t go to the store just to buy blue cheese).

Makes 1 serving



  • 1.5 cups of pre-washed mixed greens
  • 1 medium carrot
  • 1 thin slice of red onion
  • 2 small mushrooms
  • 2-4 small slices of blue cheese
  • 3-4 cracked olives
  • Sprinkle of sunflower seeds


  • 1 tablespoon olive oil
  • 1/2 tablespoon balsamic vinegar
  • quarter size dollop of dijon mustard
  • dime size scoop of honey


Prepare your salad:

Place pre-washed greens on your plate. Pull out your favorite cutting board and knife. Take out a carrot, rinse and cut into matchsticks. Slice a thin circle of red onion, cut in half and slice into bite sized pieces. Cut mushrooms in thin slices, then cut slices of cheese, add cracked olives, and finish with a sprinkle of sunflower seeds.

Prepare your vinaigrette:

Add oil, vinegar, mustard and honey into a small cup. Either shake with a lid, or whisk with a fork until emulsified. Pour vinaigrette over your salad in a circular motion, and you have yourself a delicious salad featuring all sorts of nutritional powerhouses. Your taste buds, and body will thank you!

a sesame kale salad that kids will love

13 Apr

4355782247_7eb8e8a30aWill children eat kale?

We have learned that if it tastes and looks fantastic (along with some creative efforts), they will!

Our sesame kale salad has become famous at lunch, by both children and teachers alike. The sesame dressing not only brings out the nutty flavor in the kale, but also elicits the rich green hue in their cruciferous leaves, while bestowing a beautiful shine.

Try making this salad for your children (if allergic to sesame oil, substitute with tamari or shoyu) as a scientific experiment by having a tasting (have any small vessels that can act as sample cups, espresso cups?) and ask for some feedback or edits to the recipe. They will feel intrigued, special and apart of the culinary decision making process, which is always empowering!


  • 1/8 cup of rice vinegar
  • 1/3 cup canola oil
  • 1/8 cup of sesame oil
  • 1 tsp of dijon mustard
  • salt to taste
  • 1 bunch of kale


Remove the leaves from the stems, rinse under cool running water, dry in a salad spinner or pat dry with a paper towel. Coarsely chop the kale into bite sized pieces. Place leaves into a big bowl. Mix the vinegar, oils, mustard, salt together and pour over the kale. Toss until lightly coated and shimmering. Serve and enjoy!

Photo courtesy of Salim Virji