The Swiss Chard Has Landed - I could eat chard everyday from now until the end of summer and STILL have some for freezing for the winter (smoothies, feta & chard pies with quinoa flour crust, chard and lentil soup…). Lucky, lucky girl, am I. 
Current research has shown that chard leaves contain at least 13 different polyphenol antioxidants, making chard a number one super (hero) food.  
Summer recipe on the website today!!
love, whitelightchef
www.whitelightchef.com

The Swiss Chard Has Landed - I could eat chard everyday from now until the end of summer and STILL have some for freezing for the winter (smoothies, feta & chard pies with quinoa flour crust, chard and lentil soup…). Lucky, lucky girl, am I. 

Current research has shown that chard leaves contain at least 13 different polyphenol antioxidants, making chard a number one super (hero) food.  

Summer recipe on the website today!!

love, whitelightchef

www.whitelightchef.com

Chlorella kapow!!  Someone once described the taste of chlorella as “an octopus throwing up in your mouth.”  That being said chlorella is one of the most immune supporting super foods - think: complete protein, highest amount of chlorophyl bio available, amino acids, vitamins and antioxidants. You can get it in tablet form, so taste not be an issue (unless of course you like the taste of octopoda barf??!!).
http://myvega.com/product/vega-chlorella/
 

Chlorella kapow!!  Someone once described the taste of chlorella as “an octopus throwing up in your mouth.”  That being said chlorella is one of the most immune supporting super foods - think: complete protein, highest amount of chlorophyl bio available, amino acids, vitamins and antioxidants. You can get it in tablet form, so taste not be an issue (unless of course you like the taste of octopoda barf??!!).

http://myvega.com/product/vega-chlorella/

 

Farmers market peppers charred, skinned, filled with cashew ricotta, garlic scapes, sauteed Russian kale (from my kale fortress): Grill some organic black cherries while you’re at it, until the skin blisters then swirl them around in a cup to separate the pits from flesh, add chopped tarragon, 2 finger pinch of pink salt - pour said cherries o’r the peppers. Experience Nirvana in your mouth.  Like that.
Love, whitelightchef
www.whitelightchef.com

Farmers market peppers charred, skinned, filled with cashew ricotta, garlic scapes, sauteed Russian kale (from my kale fortress): Grill some organic black cherries while you’re at it, until the skin blisters then swirl them around in a cup to separate the pits from flesh, add chopped tarragon, 2 finger pinch of pink salt - pour said cherries o’r the peppers. Experience Nirvana in your mouth.  Like that.

Love, whitelightchef

www.whitelightchef.com

Curate your salads with bold vinaigrettes: I LOVE a charismatic vinaigrette;  build your dressing in layers: rich extra virgin olive, sweet notes of local organic black cherries, thyme from your window pot, peppery balsamic & a good grind of pink salt should do it.  Oh.  Black pepper.  Yes.
Summer Vinaigrettes on whitelightchef.com today!
love, whitelightchef

Curate your salads with bold vinaigrettes: I LOVE a charismatic vinaigrette;  build your dressing in layers: rich extra virgin olive, sweet notes of local organic black cherries, thyme from your window pot, peppery balsamic & a good grind of pink salt should do it.  Oh.  Black pepper.  Yes.

Summer Vinaigrettes on whitelightchef.com today!

love, whitelightchef

Spring Reset Cleanse Tip 9:  The Gluten Free Bruhaha!  Most gluten free bread, cookies, muffins, cake, waffles, pancakes, bagels etc is junk food (don’t hate - it’s yummers, yes I agree). It might not seem obvious tho, as gluten free is currently masquerading as a better alternative to processed wheat flour, but the truth is, it is equally as culprit.  Does that mean it’s not a delicious treat every once and awhile?!!!  Absolutely not, but don’t fool yourself into thinking it’s a health food;  in fact gluten free products are usually packed with sugar, processed potato flour, rice flour, tapioca starch and other refined foods. The good bad news:  there are many incredible bakeries here in Vancouver that make whole food breads and bakery items with flours like teff and sprouted brown rice, using minimal potato and tapioca starches for their gluten free items.  My favourite is right here in Deep Cove called The Sweet Tooth Cakery.  They do, indeed, have treats that I have been known to indulge in (poppyseedlemonloaf), and without pause. However I believe it’s really important to be careful around this gluten free fad, while I agree that heavily processed white flour is the Devil most days (perfection is so boring), I think it’s time we out its cohort, Mr. Gluten Free Beelzebub.

Spring Reset Cleanse Tip 9:  The Gluten Free Bruhaha!  Most gluten free bread, cookies, muffins, cake, waffles, pancakes, bagels etc is junk food (don’t hate - it’s yummers, yes I agree). It might not seem obvious tho, as gluten free is currently masquerading as a better alternative to processed wheat flour, but the truth is, it is equally as culprit.  Does that mean it’s not a delicious treat every once and awhile?!!!  Absolutely not, but don’t fool yourself into thinking it’s a health food;  in fact gluten free products are usually packed with sugar, processed potato flour, rice flour, tapioca starch and other refined foods. The good bad news:  there are many incredible bakeries here in Vancouver that make whole food breads and bakery items with flours like teff and sprouted brown rice, using minimal potato and tapioca starches for their gluten free items.  My favourite is right here in Deep Cove called The Sweet Tooth Cakery.  They do, indeed, have treats that I have been known to indulge in (poppyseedlemonloaf), and without pause. However I believe it’s really important to be careful around this gluten free fad, while I agree that heavily processed white flour is the Devil most days (perfection is so boring), I think it’s time we out its cohort, Mr. Gluten Free Beelzebub.

Spring reset cleanse tip 8: Eat your greens, for the love of all things life affirming, like kissing and puppy dogs. 

It’s my favourite time of year when the broccoli rabe takes over my garden, sweetly and without pause. I eat it most days raw right from the raised bed, and have also been known to sautée it, throw the flowers in salad, smoothies and make tiny edible bouquets to adorn my window ledge that the cats nibble on because they know where the getting is good. 

It’s easy to eat greens, 4 cups a day. Simply chop and use in a multitude of aforementioned ways. Each cup provides 1/4 daily intake of iron, protein, antioxidants, vit c, folic acid and calcium. 

Love, whitelightchef

Spring reset cleanse tip 8: Eat your greens, for the love of all things life affirming, like kissing and puppy dogs.

It’s my favourite time of year when the broccoli rabe takes over my garden, sweetly and without pause. I eat it most days raw right from the raised bed, and have also been known to sautée it, throw the flowers in salad, smoothies and make tiny edible bouquets to adorn my window ledge that the cats nibble on because they know where the getting is good.

It’s easy to eat greens, 4 cups a day. Simply chop and use in a multitude of aforementioned ways. Each cup provides 1/4 daily intake of iron, protein, antioxidants, vit c, folic acid and calcium.

Love, whitelightchef

Spring Reset Cleanse Tip 7:   The Power of Chaga tea - Like other medicinal mushrooms, Chaga is a rich source of Beta-Glucans.  Beta-Glucans have a modulating effect on the immune system, helping in both under active and over active systems (amazing anticancer and support for the immune system with cancer patients).  This gives the body a huge advantage when dealing with pathogens and pollutants, as it becomes more adaptable to its environment.  Chaga also has  a number of other gifts that can assist us in healing.  It concentrates betulinic acid from the birch trees.  Betulinic acid is a triterpene that has strong anti-oxidant and anti-tumor effects in the body.  Chaga  generates Superoxide Dismutase (SOD) a potent free-radical scavenger that concentrates in major organs and cells to prevent oxidative damage.  In fact, according to the ORAC scale, Chaga may be the most potent anti-oxidant we have ever found, higher than green tea, chocolate, or any of the berries.

I make an incredible chai from it, without any milk, serve it iced this spring or warm is lovely too.  Recipe is on my website.  If you live in Vancouver you can purchase the mushroom at Finlandia, or at this great ‘Wild’ shop at Lonsdale Quay in North Vancouver -  OR forage for it here in BC!  Outside of Vancouver you can purchase it on line or find a local health food store that may supply it for you.   Simply grind a small piece of it in your coffee grinder and steep with hot boiling water in an infusion tea pot. 

www.whitelightchef.com

Love, whitelightchef

Spring Reset Cleanse Tip 6:  Sometimes just one small adjustment to your daily routine makes a world of difference.  I generally eat a lot of greens, via juice, smoothies or salad but in the last month I decided to bump up my intake by including a good quality Chlorophyll supplement (unsweetened and organic).  5ml in a glass of alkalized water in the morning as a powerful antioxidant, liver cleanser and it stimulates red blood cell production (anti-cancer), and leaves me feeling kinda sweet snap, Baby - most importantly!
I like this one:
http://www.vitacost.com/world-organic-liquid-chlorophyll-100-mg-16-fl-oz-2
Love, whitelightchef

Spring Reset Cleanse Tip 6:  Sometimes just one small adjustment to your daily routine makes a world of difference.  I generally eat a lot of greens, via juice, smoothies or salad but in the last month I decided to bump up my intake by including a good quality Chlorophyll supplement (unsweetened and organic).  5ml in a glass of alkalized water in the morning as a powerful antioxidant, liver cleanser and it stimulates red blood cell production (anti-cancer), and leaves me feeling kinda sweet snap, Baby - most importantly!

I like this one:

http://www.vitacost.com/world-organic-liquid-chlorophyll-100-mg-16-fl-oz-2

Love, whitelightchef

Smoked salmon lunch box with chomp sticks. #whitelightchef #MAKElove #yvr #food #organic #local #quinoa #peashoots #wildsalmon #haidagwaii

Smoked salmon lunch box with chomp sticks. #whitelightchef #MAKElove #yvr #food #organic #local #quinoa #peashoots #wildsalmon #haidagwaii

Fridge and Body Spring Reset Cleanse: Lets talk about snacks, shall we?! Mostly around the hours of 3 until 9pm we reach for things to put in our cake hole; salty and sweet seem to be the go-to’s and how we navigate these cravings starts with the morning and how we fed our body from the moment we woke up- protein in the form of vegan smoothies as we spoke about before is the best choice and then from there eating every three hours is optimal and will curb snack cravings late afternoon. How-bloody-ever, sometimes I like a snack so I reach for soaked almonds, an apple, a little goat cheddar, half an avocado with flax oil & hemp hearts, seeds, lemon water and hommous & veggies if I am monster hungry. With all due respect to snacking, just think about what you need and stay clear of emotional eating- that’s hard, I get it and we all fall prey, but find a quiet moment to breath, pause and love, that will stave off the chocolate  until the very least, after supper.
Love, whitelightchef

Fridge and Body Spring Reset Cleanse: Lets talk about snacks, shall we?! Mostly around the hours of 3 until 9pm we reach for things to put in our cake hole; salty and sweet seem to be the go-to’s and how we navigate these cravings starts with the morning and how we fed our body from the moment we woke up- protein in the form of vegan smoothies as we spoke about before is the best choice and then from there eating every three hours is optimal and will curb snack cravings late afternoon. How-bloody-ever, sometimes I like a snack so I reach for soaked almonds, an apple, a little goat cheddar, half an avocado with flax oil & hemp hearts, seeds, lemon water and hommous & veggies if I am monster hungry. With all due respect to snacking, just think about what you need and stay clear of emotional eating- that’s hard, I get it and we all fall prey, but find a quiet moment to breath, pause and love, that will stave off the chocolate until the very least, after supper.
Love, whitelightchef

Fridge and Bod Spring Reset Cleanse Tip 5:  The Sunday throw down
Sunday afternoons I like to hang around the house, putter, play with my kid, nap.  To me this is ‘nailing Sundays’.  During that time, I turn on the oven and roast a bunch of veg slathered in coconut oil, pink salt and ground pepper (whole cauliflower, brussels, squash, beets, peppers), make a pot of lentils, quinoa, or red rice in this beautiful earth and ware baking dish (in the oven), make a simple B12 vinaigrette (recipe on website), and perhaps prep a few raw veg like grated zucchini, chopped broccoli and sprout mix get prepped and into containers with love.  When everything in the oven is slightly golden and but not overcooked -  still has some tooth, I remove said vegetables, cool and place into containers for the week.  I use these bits to make delicious, varied bowls for lunches and dinners. Note:  if you eat meat, it’s a good time to make some lean pasture raised turkey meatballs, or grill some pasture raised chicken during this 1.5 hours of sunday simplicity.
Voila.
Coming up: Tip 6 is a gooder - How to stock your pantry clean.  Check in Monday May 12 for yummy things to sprinkle, dash, toast and crunch, and I don’t mean salty potato chips…or dooooo I.
love, whitelightchef
www.whitelightchef.com

Fridge and Bod Spring Reset Cleanse Tip 5:  The Sunday throw down

Sunday afternoons I like to hang around the house, putter, play with my kid, nap.  To me this is ‘nailing Sundays’.  During that time, I turn on the oven and roast a bunch of veg slathered in coconut oil, pink salt and ground pepper (whole cauliflower, brussels, squash, beets, peppers), make a pot of lentils, quinoa, or red rice in this beautiful earth and ware baking dish (in the oven), make a simple B12 vinaigrette (recipe on website), and perhaps prep a few raw veg like grated zucchini, chopped broccoli and sprout mix get prepped and into containers with love.  When everything in the oven is slightly golden and but not overcooked -  still has some tooth, I remove said vegetables, cool and place into containers for the week.  I use these bits to make delicious, varied bowls for lunches and dinners. Note:  if you eat meat, it’s a good time to make some lean pasture raised turkey meatballs, or grill some pasture raised chicken during this 1.5 hours of sunday simplicity.

Voila.

Coming up: Tip 6 is a gooder - How to stock your pantry clean.  Check in Monday May 12 for yummy things to sprinkle, dash, toast and crunch, and I don’t mean salty potato chips…or dooooo I.

love, whitelightchef

www.whitelightchef.com

Fridge and Bod Spring Reset Cleanse Tip 4:  DRINK GREEN JUICE!!  Juicing has many benefits;  to start it boosts the metabolism, gets digestive juices flowing, detoxifies the liver, supports adrenal function, clears skin, reduced inflammation, and supports pineal function ( releases serotonin) - to only name a few.  I try to juice at least two days a week until noon, just juice, and then two full days a month juice only.  Creating homeostasis in the body - keeping it alkaline.  
These days there are loads of juice cleanses out there that can support you on your journey.  I love these guys a lot (if you are in Vancouver):
http://thejuicetruck.ca/
My favourite juice recipe (chose organics wherever possible):
1 green apple
1 cup chopped kale
1 whole cucumber
1 lemon -  half skin off
1 handful cilantro
Ginger - as much as you want
1 small piece habanero pepper (2 seeds only)
Grind some fresh pink salt on the top and you have the most amazing phytonutrient juice ever invented.  Drinkerdown. 
Love, whitelightchef
www.whitelightchef.com

Fridge and Bod Spring Reset Cleanse Tip 4:  DRINK GREEN JUICE!!  Juicing has many benefits;  to start it boosts the metabolism, gets digestive juices flowing, detoxifies the liver, supports adrenal function, clears skin, reduced inflammation, and supports pineal function ( releases serotonin) - to only name a few.  I try to juice at least two days a week until noon, just juice, and then two full days a month juice only.  Creating homeostasis in the body - keeping it alkaline.  

These days there are loads of juice cleanses out there that can support you on your journey.  I love these guys a lot (if you are in Vancouver):

http://thejuicetruck.ca/

My favourite juice recipe (chose organics wherever possible):

1 green apple

1 cup chopped kale

1 whole cucumber

1 lemon -  half skin off

1 handful cilantro

Ginger - as much as you want

1 small piece habanero pepper (2 seeds only)

Grind some fresh pink salt on the top and you have the most amazing phytonutrient juice ever invented.  Drinkerdown. 

Love, whitelightchef

www.whitelightchef.com

Fridge and Bod Spring Reset Cleanse Tip 3 - The word cleanse is getting tired isn’t it?!   I want to dispell the myth that cleansing is some weird voodoo that you need to do in order to be a size 4 again.  Who wants to be a size 4 anyway?!  unless of course you’re a size 4 and that’s the natural body weight that you have maintained for years, then by all means be a size 4. The Body Knows what it needs to produce happiness hormones (oxytocin and dopamine), and it tends to gravitate towards whole foods but only once we have removed the sugar, wheat and dairy from our diet, and whole foods produce happy hormones;  If we’re eating processed food in abundance the message gets sent to our body that we need those foods, and it’s through the process of clean eating that we start to fuel up rather than fill up.  Cleansing actually cleans the liver, supports adrenal function, stabilizes the mood altering hormones, increases intestinal flora, stimulates metabolism, reduces excess body fat, repairs heart tissue, increases stamina, and blows your mind!!  I like it when my mind blows!!
So now you have a clean fridge (if you’re just catching up check out the two other blogg posts from the first 2 days of this reset cleanse), we’ll start with your pantry tomorrow for the week ahead , but for today make yourself a delicious snack like the one shown above (whipped chick pea and coriander cauliflower dip with veg).   You deserve to have your mind blown!!  This badass recipe will be up on my website today.
Love, whitelightchef
yoga for your belly.

Fridge and Bod Spring Reset Cleanse Tip 3 - The word cleanse is getting tired isn’t it?!   I want to dispell the myth that cleansing is some weird voodoo that you need to do in order to be a size 4 again.  Who wants to be a size 4 anyway?!  unless of course you’re a size 4 and that’s the natural body weight that you have maintained for years, then by all means be a size 4. The Body Knows what it needs to produce happiness hormones (oxytocin and dopamine), and it tends to gravitate towards whole foods but only once we have removed the sugar, wheat and dairy from our diet, and whole foods produce happy hormones;  If we’re eating processed food in abundance the message gets sent to our body that we need those foods, and it’s through the process of clean eating that we start to fuel up rather than fill up.  Cleansing actually cleans the liver, supports adrenal function, stabilizes the mood altering hormones, increases intestinal flora, stimulates metabolism, reduces excess body fat, repairs heart tissue, increases stamina, and blows your mind!!  I like it when my mind blows!!

So now you have a clean fridge (if you’re just catching up check out the two other blogg posts from the first 2 days of this reset cleanse), we’ll start with your pantry tomorrow for the week ahead , but for today make yourself a delicious snack like the one shown above (whipped chick pea and coriander cauliflower dip with veg).   You deserve to have your mind blown!!  This badass recipe will be up on my website today.

Love, whitelightchef

yoga for your belly.

Fridge and Bod Spring Reset Cleanse Tip 2: -  Fridge basics: Yesterday we dumped the condiment factor from the door and today in preparation for clean, fool good eating, stock your fridge full of vegetables, a small amount of NON tropical fruits like berries and apples, use mason jars to support omega snacks like blanched almonds, or sprouted with skin on, pecans, sunflower seeds, cashews, hemp hearts, chia seeds and brazil nuts ( raw preferably and soaked…all of them for a min of 30 min), A small amount of goat dairy cheese, (cow milk is very hard to digest as the protein molecule is way to big for human consumption), free range eggs ( hard boil a half dozen for quick protein supply, lean meats like fish and chicken if you eat meat (cook these ahead of time and keep them in the fridge for easy assembly), lemons and limes for water, cook a grain like brown or red rice, or make a pot of quinoa for the fridge.  I use 1 hour on Sunday to roast some vegetables, chop fresh veggies, make a pot of grain, quinoa or lentils, and do some easy prep so that week days are all about creating a meal from the the yummy pieces I have created in my fridge. 
Lets start there shall we. 
Love, whitelightchef
#food #health #springresetcleanse #love #organic #whitelightchef #yogaforyourbody

Fridge and Bod Spring Reset Cleanse Tip 2: -  Fridge basics: Yesterday we dumped the condiment factor from the door and today in preparation for clean, fool good eating, stock your fridge full of vegetables, a small amount of NON tropical fruits like berries and apples, use mason jars to support omega snacks like blanched almonds, or sprouted with skin on, pecans, sunflower seeds, cashews, hemp hearts, chia seeds and brazil nuts ( raw preferably and soaked…all of them for a min of 30 min), A small amount of goat dairy cheese, (cow milk is very hard to digest as the protein molecule is way to big for human consumption), free range eggs ( hard boil a half dozen for quick protein supply, lean meats like fish and chicken if you eat meat (cook these ahead of time and keep them in the fridge for easy assembly), lemons and limes for water, cook a grain like brown or red rice, or make a pot of quinoa for the fridge.  I use 1 hour on Sunday to roast some vegetables, chop fresh veggies, make a pot of grain, quinoa or lentils, and do some easy prep so that week days are all about creating a meal from the the yummy pieces I have created in my fridge. 

Lets start there shall we. 

Love, whitelightchef

#food #health #springresetcleanse #love #organic #whitelightchef #yogaforyourbody

Fridge and Bod Spring Reset Cleanse Tip 1 -   Okay, friends, here we go!!  Where to begin:  with ‘the door of flavour mayhem’, that melange of sugary condiments that do nothing for you but harm your liver and cause sugar overload. 
What goes:  ketchup, relish, mayonnaise, hoisin, oyster sauce, jam, sugary peanut butter, bottled marinades, salad dressings ( all of them even the ones labelled ‘natural’), soya sauce, commercial pickles.
What stays: cider vin, red wine vin, tamari, Braggs aminos, horseradish, flax oil, siracha, tahinni, nut butters (raw), chili paste, dijon mustard, yellow mustard, tripple concentrate tomato paste.  End scene.
You got this.
Stay tuned for tips throughout the month to support this reset.
Love, whitelightchef
www.whitelightchef.com

Fridge and Bod Spring Reset Cleanse Tip 1 -   Okay, friends, here we go!!  Where to begin:  with ‘the door of flavour mayhem’, that melange of sugary condiments that do nothing for you but harm your liver and cause sugar overload. 

What goes:  ketchup, relish, mayonnaise, hoisin, oyster sauce, jam, sugary peanut butter, bottled marinades, salad dressings ( all of them even the ones labelled ‘natural’), soya sauce, commercial pickles.

What stays: cider vin, red wine vin, tamari, Braggs aminos, horseradish, flax oil, siracha, tahinni, nut butters (raw), chili paste, dijon mustard, yellow mustard, tripple concentrate tomato paste.  End scene.

You got this.

Stay tuned for tips throughout the month to support this reset.

Love, whitelightchef

www.whitelightchef.com