Small Victory is a Big Win

There's a new coffee shop/bakery in Yaletown folks...and it is...awesome!

Small Victory has a new, fresh, trendy, chique, charm to it that will hit you as soon as you walk in the door.  In fact,  I bet you can't walk in without instantly realizing it's a bit different than your run of the mill franchise shops.  This flare makes it a winner already...but wait their coffee is actually good too.  Though it is categorized as a "coffee shop", that really doesn't encompass what it is, there is a fresh bakery happening right in front of you. Baked goods is a headliner for sure.

Now, I am more about the food...as you all know. As I was browsing the many choices of baked goods, I found myself realizing this is so atypical of me.  I am not a sweet fanatic, and I usually walk into a coffee shop for a drink and occasionally grab a treat, occasionally.   But I already know that I will be back soon to sample some of the other things I didn't try yet.  There is the amazing little salted caramel cheesecakes, scones (cheddar bacon for savoury lovers, and a lovely maple pecan one that I recommend), mini loaves such as raspberry or pistachio, and not to downplay a few variations of shortbread cookies...the list goes on.  But one thing is for sure, you will not be disappointed no matter what you try.

Aside from the beverages and food (there is also fresh to made sandwiches that are delish), the service and friendliness of staff is great.  I love being greeted with a genuine smile.   Even those that weren't taking my order (people working on the baking or clearing tables) stopped to smile...in a busy Vancouver spot, I think that goes a long way.

So, if you find yourself on Homer street, go and check out Small Victory. I will probably  see you there.

From Quinoa Salad to Quinoa Fritter

I love quinoa...who doesn't?  I love it beyond the obvious health aspects (whole grain, complete protein, fibre to boot). Truth is, I mainly enjoy the fact that it is so versatile,  you can eat in soup, salad, as a compliment to any saucy dish (such as curry), or even make it into a burger...or even better...a fritter!

Yes, you heard me right...quinoa fritters. 

I came up with the idea after making one of my favourite quinoa salads, Mexican Black Bean Quinoa Salad (see below).  I was heading out to a potluck, and wanted to bring something delicious. If you know me I always like to have a "wow that's good for you and yummy??" type of reaction,  so I decided to test my salad recipe into a bite-sized finger food. It was a hit! 

Fundamentally, you know what works well together in terms of tastes. We all have an ability to guess if we would like to eat a food by knowing what it contains.  Therefore, coupling that notion with a willingness to experiment, with techniques and ingredients,  will allow you to create some amazing dishes. 

Here is my Mexican Black Bean Quinoa Salad recipe:

-1 cup cooked quinoa
-1/2 cup cooked brown rice (optional)
-1 can of black beans
-1 can of corn
-1 handful of finely chopped cilantro
-1/3 cup chopped red onion
-1/2 cup grated chedder and monterey jack cheese
-juice from half a lime
-salt, pepper and paprika to taste

Mix well, chill and enjoy!

I have made this uber simple recipe a tonne of times and each time trying something new. For example, I have put it in a tortilla with grilled chicken and enjoyed it as a wrap. I have even heated it, added flaxseed,  chunks of avocado and enjoyed it as a rice bowl. So you see, versatility and willingness to play around allows you to take one meal and put several spins on it.

In doing so, I argue getting bored with one dish would take a lot of time... there really shouldn't be a reason to get bored with any food.  It should always be enjoyed,  make it enjoyable; I know you can.

So back to making this bad boy recipe into a fritter...
I simply:
1. added 2 eggs to bind it (yolk only)
2. added a few tablespoons of whole wheat flour (about 4 tablespoons, but I eye balled it to just get in to a workable consistency)
3. I rolled the mixture into semi-flattened balls
4. I then dipped the ball in egg whites (see no waste)
5. I then rolled it in some more flour (breadcrumbs would also work great)
6. I pan-fried it in some canola oil (just to get a crispy exterior,  they don't need to be in the oil long as the ingredients are cooked).

Voila. A salad turned fritter.

For this reason alone I do not get sick of this recipe or any quinoa-based meal idea, it always can be varied. 

Try this...and I urge you to reinvent the wheel with existing recipes in your repitoire. Don't be afraid of messing something up. Be confident that you know what you will enjoy, and push yourself to look at dishes as a meal idea vs. a structured recipe that can only been eaten one way. 

I guarantee your boredom will decrease.

Frozen Oatmeal Cups To-Go

I am an advocate for eating breakfast, daily, healthily, and within 2 hours of waking up.  The whole purpose of breakfast is to literally "break" the 6 to 8 hour "fast" your body went through while asleep. After waking, it's your responsibility to fire up your metabolism, so it knows to keep running all day. Otherwise you send a message that you are going into starvation mode and your body thinks to store energy vs. utilize it (not good for weight control nor being able to function optimally...your brain needs energy).

Having protein and fibre are a must for me, I want to feel satisfied, not sluggish. However, I know all the excuses of why eating in the morning is so difficult..."not enough time" or "I can't think that early of what to eat" or "all I need is my caffeine and I'm good"...no no...none will do.  I do understand though,  when you have an ankle-biter and you still need to do your hair and the dog just needs to go out, yes I understand how breakfast sometimes loses its priority (but not its importance).  Therefore,  I am always looking out for great ideas that are time-saving and still healthy.  

These frozen oatmeal cups are perfect!

What to do?  Well first make some oatmeal...obviously.  Then pour it neatly into a muffin tin.

Get out some of your favourite toppings,  I love strawberries,  blueberries,  bananas,  pecans and peanut butter.  You can use anything your heart desires,  chocolate chips even!

Top your oatmeal, this is the fun part.  Get creative...make different combinations.  For example,  the ones I top with strawberry and banana,  I add a small dolup of natural peanut butter in the centre...yummy.

Freeze. Pop them out.

Pretty huh?

I put them in a ziploc and back in the freezer for when I need them.  When I do, I simply pop one or two in the microwave (put it in an actual bowl first,  it is oatmeal remember) or let it thaw.  

Makes an awesome breakfast.  Makes an awesome snack. 

Enjoy!!

Simple Smoothies Series: Spinach Berry

I usually am reluctant to combine fruits and veggies in a smoothie,  I prefer them juiced vs. blended together.  However, combining spinach and berries is a great complement,  for salads also.

Adding spinach is extremely beneficial,  not only does it give a nice boost of fibre, but being packed with iron and calcium,  this leafy green adds a tonne of nutritional value by giving you these essential minerals.  Spinach is one of those versatile vegetables I recommend always having on hand in your refrigerator. 

This smoothie allows you to get a head start on your daily intake of fruits and vegetables...easily because it does taste good!

Note:  Yogurt choice is up to you, I just include in my recipe the one I personally preferred in this case. Healthiest option is always plain yogurt, definitely.  However, I opt for unstirred fruit yogurt since I generally eat low sugar in my diet and this way I also avoid needing any honey or juice or sweetener in my smoothie (adding juice/honey quickly increases the caloric content and adds way too much simple sugars).  Unstirred yogurt has less sugar than most fruit yogurts,  you should also read the ingredients to ensure sugar is not an added ingredient, or atleast not one of the first 3 ingredients listed.

Try it:

-1 cup skim milk or almond milk (both taste great here)

-1/4 cup non-fat, unstirred blueberry yogurt (or any unstirred berry yogurt will do)

-1 handful baby spinach

-1 handful frozen blueberries

-1 handful raspberries (fresh/not frozen)

-1 tsp ground flax seeds

Blend and enjoy a nice tall glass of healthy goodness my friends!

49th Parallel

I love Main street. I love that you can go for a stroll, grab lunch, get a pedicure, go for coffee, catch up on your blog writing, conveniently and entertainingly (is that a word?...it is now) all on one awesome street. Full of plenty of options for treats and a cup of joe, there really are no wrong choices, but all Main Street goers will agree...you have to visit 49th Parallel. 

I love this place, and I have yet to grow tired of it. Truth is, I never have been a doughnut person, but I have never not gone to 49th parallel without having a Lucky's Doughnut. The choices are unique, flavourful and hit the spot every time. I think my all-time favourite is blueberry cake...

You are lying if you said it didn't look delectably appealing! However, if you are more of an adventurous type, you can opt for a bacon one, or chevre, or good ol ' fashioned, or a decadent smores one.  Whatever your mood, you can't go wrong. The doughnuts aside, this is a great place to actually have a beverage (if you aren't calorie counting,  the espresso milkshake is to die for).   The staff is always super friendly, as if they know you personally; the ambiance is a cross between a casual hang-out and a work-from-home-but-really-a-cafe type place.  Wooden tables, plenty of seating, outdoor patio, and those awesome teal cups...all contribute to its unique and trendy vibe.  

Of course, it all starts with a bite...but you will be hooked.  

I love this place...

Simple Smoothies Series: Apple Pie

This one is one of my favourites,  it is comfort but without the guilt.  I mean, who doesn't like apple pie??

To start this smoothie I actually make an apple puree. I keep this puree on hand occasionally, as I find it great to mix with yogurt or cereal, or in a smoothie!   Well I suppose it is more so an applesauce vs. a puree...but puree just sounds so lovely. ..puree...ooohh fancy.

To make the apple sauce/puree*:

-skin and cut-up one Red Delicious apple

-cut up one nectarine, leave skin on(if available to you, it isn't a necessity but I find I love the flavour it gives)

-in a small pot, add your fruit, 1/3 cup water and a dash of cinnamon

-simmer until soft

-place in blender and blend to your desired consistency

*this sauce I keep in the fridge for 2 to 3 days, perfect snack for my son and versatile for me

Alright here is my Apple Pie smoothie recipe:

-1/2 cup skim milk

-1/2 cup low-fat vanilla greek yogurt

-3 tbsp of apple/nectarine puree

-a small handful of crushed ice

-1 tsp vanilla extract

Blend away.  Once done, pour and top with a sprinkle of cinnamon. 

I trust you will enjoy this one folks.

Simple Smoothies Series: Blueberry Peach

Smoothies are uber popular, uber easy, and satisfying.  

Since becoming a mom, I have definitely increased my love of smoothies.  It is a great go-to meal or snack when you are short on time.   

There are a tonne of recipes out there, however I tend to just play around in my kitchen and create my own. So I have been blending away and thought I should just start a series so I can share my successful smoothies (let's be honest, sometimes they sound good in theory but don't taste as good when created).  I also want to hear from you. So if you have an awesome smoothie recipe, tested and tried, let me know and I would be happy to feature it in my "Simple Smoothies Series".

As soon as I know I want to make a smoothie, I immediately just answer myself two questions:

a) Is this a meal or snack smoothie?
if a meal-time smoothie, I am conscious of the fact I need to incorporate protein; so I tend to add yogurt and milk and/or some nuts as well...or use protein powder (but I am picky on protein powders and only go with those not touted for bodybuilding etc.).

b)  What do I have on hand to make something great?
I like to add fruit,  if I don't have any frozen fruit I want to add ice as I enjoy a very chilled smoothie.  I also like a semi-thick consistency so if I dont have yogurt I add a banana.  I also pinpoint my craving and improvise as needed (i.e. if I want a sweet taste I add shaved coconut or perhaps a bit of vanilla). 

Here is my Blueberry Peach Smoothie,  delicious,  sweet with no added sugar,  healthy and an awesome way to get 2.5 servings of fruit in one drink!  

1/2 a banana

1 peach

a handful of frozen blueberries

1 cup skim milk

1/4 cup low-fat vanilla greek yogurt

1 tsp flax seed