My 5 Favourite Sushi Spots in Vancouver

I love sushi...what Vancouverite doesn't.  Though I cannot say I have eaten at every sushi joint, there is seriously endless options here,  I definitely have tried my fair share.  This is a list of my personal favourite places in the city, in no particular order. I definitely recommend giving them a try.

1.  Honjin, Yaletown

This place has been around for several years, and served many celebrities including the Terminator himself; during lunch you are more than likely to run into one of the Vancouver Canucks dining there.  Aside from the popularity,  the food is awesome.   During lunch I stick to one of the many lunch combos, and definitely recommend the nabeyaki udon (egg is always cooked perfectly and compliments the delicious prawn tempura and noodles).  If you are hoping to try off the regular menu, my personal favourites include the marinated tuna, red snapper roll,  kiwi roll, sunshine roll.  This is also the first place I tried hamachi and toro (way back when); the sashimi is always fresh and chilled and well...yummy.  If you don't mind spending a bit more than the place next door, it is worth it.

2.  Dream Sushi,  Main Street

This is my favourite "place next door" if you will.  A small, humble, quaint place on the corner of Main and 29th, never disappoints...never.  I am always trying their specialty rolls, the food is well made and staff is quick and friendly.  This is my go-to for take out as well.  I recommend the dinner special where you can mix and match a number of choice items for a steal of a price.  For specialty rolls I enjoy the Spicy Girl Roll (spicy tuna and spicy salmon with a crunch), Vancouver Roll (a california roll topped with sockeye salmon sashimi) and Papparazzi Roll (spicy tuna roll topped with tuna tataki).  The sushi is definitely delicious as is, but I recommend getting it all on brown rice, it actually adds flavour; it is always cooked just right.  Dream sushi is always a winner, price and quality. 

3.  Kiisu, Yaletown

I call this place the little hidden gem in a busy area.  On the corner of Pacific Blvd., an area saturated with sushi places, this place has no problem holding its own.  The food fricking rocks!  My favourite combo is the spicy roll combo, where you get a trio of spicy salmon, tuna and dynamite...I don't know what it is but as simple as it sounds, it just is amazingly good!  You get some taro chips along with your side salad, and the salad is much more than just your typical chunk of iceberg lettuce with a drizzle of sesame...these salads are mixed greens and taste awesome. Aside from the tasty sushi and sashimi there are definitely some unique dishes that I feel give this place that extra mmmmph (I emphasize the mmm).  There are always seasonal specials that change from time to time...none are less than great. I recommend their donburis, there are a number of them to suit all preferences...my favourite is the healthy spicy mixed rice (a delicious combination of chicken, greens, brown rice, egg and housemade sauce).  Kiisu hits the spot each and every time, and once you try it I think you will agree.

4.  The General Public, Main Street

This place, though rather new to the Main Street lineup,  is already a definite hit.  It is a sequel,  if you will, to the long-running, always popular,  equally delicious and unique place called The Eatery on Broadway. The food is the bomb (do people still say that?), the menu is unique and intriguing, the atmosphere is trendy and has a fun vibe.  You can continue to visit here often and still keep trying new things...as I do. They have a number of marinated tuna dishes (an entire section for tuna lovers) and funky yummy rolls on rolls on rolls (a lot of great rolls to choose from).  All these great choices allow you to have a somewhat different experience each time, leaving their patrons no chance of getting bored. 

5.  Kadoya, Davie Street

If you drive too fast down Davie street, you may miss it...yes it is that small.  But what it lacks in square footage it makes up in taste and originality.  It is actually quite renowned and has won its fair share of excellence awards in Vancouver.   I think if you love sushi, you likely have been here...but let me mention some of its awesome rolls here anyways. There are a list of chef recommendations, these rolls are so unique in creation and taste...it is without a doubt an attraction. I love the Volcano roll (spicy salmon and scallop with black sesame sauce), Canuck roll (a spicy tuna roll with salmon tempura, topped with fish flakes), and the signature Kadoya roll (tuna tempura and fried salmon skin); but you can't go wrong with any choice.  Delicious sushi exists here but I must say it all looks very "pretty" as well (sushi pretty).

Ten Crazy Nutrition Rumours I Have Heard

It's evident that there can be some misunderstood untruths out there, concerning health and nutrition that is.  What's puzzling is how these untruths arise and how they gain any validity in people's eyes. I often get worried when I hear these things because I wonder "oh no, this could be bad if this spreads or if it has spread. "  

So before I go into the list of a few ridiculous nutrition rumours I have personally heard, let me just attempt to combat the spread of untruths:
If you hear any free nutrition advice (from anyone other than a nutritionist),  anything at all from a friend,  neighbour, your daughter's dance instructor,  a friendly cashier at the supermarket, your skinny colleague who isn't in the health industry, or even radio or television; please for your own safety always consult a health professional,  preferably a dietitian/nutritionist to check what you have heard.  These professionals know how the body works as well as can make suggestions based on your personal health condition.

Now the list of my head-shakingly odd nutrition rumours (in no particular order):

1. If you add salt during cooking, as opposed to after,  the salt dissolves and you cook off the effects of salt but just left with the taste.

Simply put...untrue. Salt, just same as sugar, dissolves in liquid.  However, regardless of temperature, the fact remains that it's still intact and still there. Cooking, any heat for that matter, does not alter its properties. Therefore, just because you cannot visibly see it, does not mean it has changed form, its particles are just dispersed; and you are still consuming it, and it is still affecting your body the same.  So during or after cooking, put down the salt shaker just the same.  Sorry folks, there is no way around salt, we just have to limit how much we consume.
Note: Salt is actually a learned taste, so by limiting it, gradually you will get accustomed to eating/wanting less salt.

2. Burning toast decreases the amount of carbohydrates in the bread.

I heard this when I was auditing a diabetes management course. The dietitian leading the course was stunned for a moment.  It's true that you must have a ratio of carbs to protein to fat, and for those with diabetes they must consider how much starch and sugars they are getting at each meal, but often crave lots of simple carbohydrates (a meal should aim to be 1/4 protein, 1/4 starch choice, 1/2 vegetables).  However, if there are carbohydrates in a food...then there are carbohydrates in that food.   If you love toast,  why ruin it by burning it anyway?  Eat the toast and couple it with an egg and fruit for a complete meal. Just avoid overdoing it and definitely do not eat 10 pieces of burnt toast!

3. Yogurt may contain whale fat.

Sigh. I had someone tell me they heard this from one of the health shows on television. I don't know if they were discussing a particular product or if there was some misunderstanding.  Regardless,  just elevates my point of not taking everything you hear as fact. The truth is, in Canada, by law, labels must list all ingredients in a product; else wise, there must be a phone number on the product so one can phone and find out this information. So, there should be no surprises...if its not listed, rest assure it's not in there...and no I personally have never seen yogurt containing whale fat.

4. A tablespoon of honey a day may cure asthma.

I have heard of honey helping alleviate asthma - induced coughing, helping soothe the membranes where mucous has built up. I don't argue that, often people put it in some hot tea and it surely helps...the coughing, wheezing and mucous build-up that is.  However, this honey remedy for a bad cough may have been extended to asthma itself.  I don't believe this is a cure for asthma,  in fact consuming honey daily is the same as telling you just to consume sugar.  In terms of asthma, please take your medication as needed.

5. A pound of jalebi (deep-fried syrup treat in the South Asian culture) can combat sugar issues for people with Diabetes.

I have no idea on Earth why someone would believe or pass this on.  This information was actually given to someone in my family and I immediately had a meltdown...the premise was to consume sugar freely and your body will get used to it.  No...no...NO!  This is not how diabetes works...you do not get "used"  to consuming sugar by sending it into shock,  sugar will just stay in your blood and travel in your nerves and do damage to organs because your body CAN NOT uptake it.  I sincerely hope no one tried this and it was just a moment of crazy talk from one person that was trying to justify eating crazy amounts of sugar, but this one haunted me.

6. Skim milk contains less calcium than full-fat milk.

Oh dear. Nothing much to it, it is skim and thin consistency because the fat is what has been stripped out, nothing else.  There is just as much calcium in skim as there is in 1%, 2%, and homogenized.  So, try to choose low-fat dairy, the nutrition is not compromised, do not worry.

7. Drinking milkshakes daily lowers blood pressure for people with hypertension.

Do you know what can help one manage hypertension?  A healthy diet, heart healthy, low sodium, with plenty of fruits and vegetables and limiting high fat and sugar.  You want to decrease sodium but get enough potassium daily.   Sorry, though a milkshake is a great treat once in a while, you will do no benefit to yourself by consuming it daily...in fact you may do harm. There is rarely a quick fix to a condition such as hypertension; lifestyle changes should be made, that is the reality. 

Note:  If you are wanting a milkshake, there are healthy ways to make milkshakes (use bananas, low-fat dairy, ice and add fruit...skip the ice cream).  

8. Honey is natural therefore better for you than sugar.

Ah the age-old honey vs. sugar debate.  Honey has been touted to have antioxidant properties and contain trace minerals not found in sugar, but how much is always up for debate and to say it is "healthy" well I wouldn't go that far.  The main ingredient in honey is...sugar.  So if you are consuming honey in large quantities, I would argue to be extremely careful because you are essentially consuming sugar.  82% of a serving of honey is comprised of sugar.  Therefore, if you are consuming honey sparingly it is likely fine in moderation.  However, those trying to lose weight, diabetic or needing to limit sugar should avoid honey as well.

9. Brown eggs are healthier than white eggs.

I wouldn't say this one is necessarily super crazy of a rumour, I believe this is a common one.  However, I attribute this misconception to the push for brown foods generally being healthier than white foods, i.e. brown vs. white bread, brown vs. white rice, brown pasta vs. white pasta.  However, the common theme there is flour and grain products.  The reason that the brown option is healthier is these cases is because the grain is much less processed, the products contain more parts of the germ and such more fibre; hence more brown in colour.  However, eggs are not grains and so the same rule does not apply.  The nutritional difference is none, the difference between colour is actually attributed, from what I have seen, to the colour of the hen or chicken laying the egg.  Often the higher price attached to brown eggs, is often due to the actual size and not the colour; and those chickens or hens that eat more feed lay eggs that get a higher price tag.  That really is all that there is to it, so whether you are eating brown or white eggs, the nutritional impact...same.

10. Fruit juice is healthier than pop, and fine to consume without concern.

We all have heard that pop is no good and to limit it...obvious, okay done.  However, contrary to some opinions, fruit juice is a hidden sugar bomb and should also be avoided, definitely limited if you like to consume it.  There are a lot of recent studies proving that sugar consumption from pop and juice is just the same, some fruit juices actually contain the same amount of sugar per serving as in pop.  Since, these juices have the fibre stripped away from the fruit, that buffer of slowing down sugar absorption is gone, furthermore many fruit juices have sugar added as well.  So what you are consuming is a watered down version of the fruit plus a lot more sugar than you may be realizing.  If you are a person that enjoys fruit juice, opt for those that have no added sugar and made directly from the fruit with no additional ingredients (other than water).  Your best bet though...eat fruit and limit fruit juice to just once in a while.

So there is my list, some of them I still scratch my head about. However, the main point here is that crazy and incorrect ideas get circulated some way some how, so I urge you all to question the source and find out through the proper channels if it is something you should apply to your diet. 

Health is much simpler than any of us realize,  we just need to ask the right people for advice. 

Think about it... you wouldn't ask for car advice from a bike rider that doesn't have a license, so why not give your health the same precedence?

Strawberry Coconut Yogurt Pops

I love home-made popsicles,  though I don't have a fancy popsicle maker, nor am I much for following recipes...I just go back to what my grandfather used to do: full-fat milk, sugar, food colouring. Milky, sweet, frosty goodness.

However,  being health conscious and following my mantra of still enjoying things without feeling like you are sacrificing, I tinker with this basic recipe now.

I made strawberry coconut yogurt pops, which I really enjoy.  The yogurt gives it that creamy feel, the strawberries and coconut provide plenty sweetness... and above all it's refreshingly guilt-free deliciousness.

Here's my non-recipe (because it's totally tinkerable to make it work for you). Also, the amount of ingredients you want to use is completely up to you, I just guess-timate, since any leftovers you can just drink.

1/2 cup skim milk

1/4 cup non-fat strawberry yogurt (try to choose ones without a high sugar content*)

1/2 teaspoon vanilla

4-5 strawberries (fresh or frozen...I usually buy fresh and freeze myself)

1 tablespoon toasted/dried coconut (grated or chips, I opt for sweetened here)

1 drop red food colouring (just to make it pretty)

Mix all ingredients and blend until smooth, no lumps. 

Add more milk if necessary,  until the mixture is more fluid unlike a smoothie consistency (closer to milk consistency). Take your mixture into molds and freeze.

*You can opt for plain yogurt, which would cut the sugar down further, however I personally found it too tart for a popsicle and had to add honey when I tried this... which defeats the purpose. You can avoid high sugar yogurts by generally opting for the ones where the fruit is not stirred in; also by reading labels and ensuring sugar is not one of the first three ingredients listed and making sure the calories are less than 100 per serving.

Simple, quick, yummy. 

Enjoy mixing up different fruits and concaucsions of your own!

Refrigerator Must-Haves

Have you ever... actually forget asking because I already know that we have all been in this situation many times and will be many more times.  It is when you haven't been able to plan ahead,  refuse to order in, and are left scratching your head on what to eat.  You literally stand there with the refrigerator door open for a good ten minutes,  you then shift over to the pantry,  back to the fridge,  close the door and then walk away...just for a minute and then you re-open the fridge hoping something will pop out and inspire you.  You know exactly what you have and you fully acknowledge to yourself that you have to get some groceries, just too tired today, now trying to make do. Sound familiar?  

Yes my friends I call it mental food block and it used to drive me nuts...but not so much anymore. 

I feel there is almost always something great you can make at home if you just make sure that you always have a few items that you keep in supply in the fridge. As these items run low, replenish.  I guarantee having these on hand will help eliminate food block. 

1. Eggs
These nutrition-packed oval items are a saviour!  Whether morning or evening, you can scramble or boil and it will fill the hunger gap quickly.  Eggs are a great source of iron and protein, and you can safely eat two eggs without cause for concern (contrary to older beliefs of avoiding due to cholesterol). Keeping these on hand regularly makes sense because of the versatility they offer. I often, by also using some of the other items listed below, make an omelet or an egg salad sandwich (either of them being appropriate for any meal in my books).  Furthermore,  if I am having something incomplete in terms of a meal, such as a plain noodle soup for example,  I can just boil an egg and add it to add some protein.

2.  Versatile Veggies

By these vegetables I mean those which require no thought on how to use. My list of versatile veggies includes spinach,  tomatoes and green peppers. By all means load your fridge with veggies of all sorts,  but always make sure you have these "easy" ones regularly.  These are those vegetables that you csn use in anything (with eggs for example), make a salad, make a wrap/sandwich, add them to soup or rice to add a burst of nutrition and flavour.  Whatever I am making, even a snack of cheese and crackers, I often add some grape tomatoes and a leaf of baby spinach to liven it up.  Meal-wise though, I often add to soups or sautee to complete my meals.

3.  Milk  

In my opinion,  this is a must-have, I drink milk daily. Nowadays,  you really have so many options: almond, soy, rice, goat's, etc. All allergies and intolerances can be addressed,  what's even better is that they all are fortifed so you are getting the much needed calcium and vitamin D. Aside from its obvious benefits,  it is a must-have because of its versatility. Milks can be transformed into smoothies, if having on its own isn't enough; milk is also a protein so a smoothie does make a great quick meal granted you add other components, such as fruits. I always have milk on hand because if I find myself in a rush, I can add it to a cereal and I'm done. Couple it with eggs and you've got a batter for French toast as well,  or fluffy scrambled eggs. Milk is a good on-hand item because of the fact it can be added to so many things for extra nutrition. 

4.  Berries & Other Fruits

I recommend a few berries, if in season, primarily the common ones such as strawberries and blueberries.  We just outlined it can be a key ingredient in a fantastic smoothie,  but I also think it can be a fantastic ingredient in a spinach salad, or topping your oatmeal/cereal.  If nothing else,  make some eggs and add berries to the side, keep it simple and still get your fruit intake easily. If berries aren't available to you often enough to have them always in hand, that is alright, but make sure to just have some fruit you are always replenishing: apples, pears, etc.  Fruits are a lot more versatile than people think,  and if you eat enough you actually can help reach your daily fibre requirements.  With most fruits, this is soluble fibre, which creates a matrix, if you will, of gumminess that allows you to feel fuller so you don't overdo the calories.  So if you are stuck on completing a meal, having fruits on the side always does the trick.  

The more variety of fruits the better, as you can get a wide variety of nutrients in different amounts. TIP:  to avoid fruit spoiling,  have it pre-washed and cut-up and packed in small to-go containers,  this way you are more likely to eat it if its in a convenient snack package.  

5.  Cheese 

The verdict is out on cheese, for me. I love it, I enjoy it,  I have it in moderation. I opt to buy harder, low-fat options, and recommend buying a small smount so that you control how much you ingest (there is no need to buy the large bulk size). Having said that, it's silly to be afraid of it. So long as you don't overdo it, you can have anything healthily (of course unless you have an intolerance,  in which case ignore me). You can add cheese to so many things to make something really come together without the need for an additional sauce or salt. Just remember....moderation. I think cheese is a stock item in my fridge because of the following, still healthy, meals or snacks I have (notice many include the other items on this list):

- grilled cheese sandwich with tomatoes and spinach

- spinach salad and grated cheese (no dressing)

- cheese and fruit cut-up as a snack

- stir-fried veggies in a wrap with grated cheese

- fresh cut peppers and a slice of cheese with rye crackers

Now, I just want to reiterate that I found having these items on hand regularly allows me to still be econimical and eat healthy when I cannot think of what to eat/make.  This doesn't mean that this is ALL I eat...heavens no.  I think having variety and trying foods is what makes it enjoyable,  therefore my fridge does contain many other items.  But these 5, are always there in rotation...no more mental food block friends.

Myth: Coconut Oil is Healthy

Let me start off by letting you all know I am of Fijian descent (Fijian/South Asian to be exact).  Now no one loves some coconut oil more than Polynesian folks...mmmhmm.  We love that stuff...FOR PHYSICAL USE!!! 

Growing up I have seen it used for massage, face, and most popular for the hair.  As a beauty tip, honestly it seems to work wonders for moisturizing,  and keeping a lucious mane.

Having said all that, coconut itself is delicious.  The coconut meat, water, all is tasty, great and relatively healthy.  Nowadays coconut has become so mainstream, I cannot even detail all the many food products that exist. It's exciting (I really love coconut) because the Northern hemisphere now realizes its greatness. As a Vancouverite, people relish in food trends,  so I really wanted to bring this up for all you trendy eaters...as one of the latest and greatest is cooking with coconut oil. 

To avoid confusion,  let me just make clear we are only discussing coconut oil, not the other wonderful coconut products;  and only referring to it here strictly for the purpose of consumption.

Stop thinking that coconut oil is a healthy alternative to other fats.  Trend or not, we should be weary of switching our way of cooking without examining it closely.  Yes, there are lots of things that are "unhealthy" but we use in moderation,  including full fat coconut milk. However,  ask yourself, "would I have coconut milk curry daily?"  The answer is probably no...so then why are you throwing out your olive or canola oil?

The truth is all fats should be used sparingly but when using it, it's the type of fatty acids in an oil/fats profile we should be looking at.  The general rule is: the more unsaturated fats and less cholesterol and saturated fats, the better.  Most animal fats are highly saturated,  which people already know.  The confusion, I assume, arises thinking all plant oils are unsaturated,  which is simply untrue. Oils such as palm kernel oil and the beloved coconut oil are high in saturated fat, hence should be limited or avoided.   Oils such as olive, and even better than that, canola,  have a much more desirable profile and should remain the cooking oil of choice.

I could go into detail about this, if you care to truly understand the science behind it, but for this post's sake I won't here. However, for those interested, feel free to comment or send me an email and I can do a write-up for you.

I just urge you trendy eaters out there to please look into what you are eating before making an overhaul on your diet.  The best bet is ask a dietitian/nutritionist (vs reading an ad endorsed by a celebrity) to see the true nutritional value of a food.

You just never know and can't think all trends are good; I mean seriously if that were the case we would all still be feathering our bangs and wearing hammer pants.

Great food ideas...its kids stuff

It's evident you are food obsessed when even an episode of Daniel Tiger's Neighbourhood, a popular updated rendition of Mr. Roger's Neighbourhood on the PBS Kids network, gets you in the kitchen trying out recipes.

I was watching the show with my son and niece one day. The topic was all about trying new foods, a great message for youngins.  In the show, the various characters tried different vegetables whilst singing "you have to try new food because it might taste go-od" (a ridiculously catchy tune by the way).  Anyways, the characters took turns, some enjoyed, some not, but everyone enjoyed their bowl of something called banana swirl.   Now of course anything looks great in animation, however, these tigers were on to something. 

It turns out banana swirl is just frozen bananas blended up. Yes, simple...yet genius!  I know because I gave it a try.

Nowadays kids, and adults, alike, are exposed to way too much sugar.  It's sometimes hidden or it's often grossly underestimated how much is even consumed. So why not try variations of common treats that fill the sweet tooth but don't feel like a sacrifice. 

Yes folks, it's entirely possible...shocker.

I took frozen bananas,  added a hint of vanilla extract,  a splash of skim milk and blended away, adding milk to induce creaminess (you don't necessarily need to add milk, but if you don't then I suggest a sturdy blender).  And voila! I had instant,  low sugar, low fat, banana ice cream!  I tested it with my niece,  who is definitely a food critic in her own right, and she absolutely loved it, didn't even notice it wasn't really ice cream.

This was fabulous...so I started experimenting and here are some of my favorite banana ice cream creations:

PB'n J
Blend the bananas,  add a touch of your favourite nut butter, and some frozen strawberries.  Add milk until you have the consistency of ice cream.

Dark Chocolate
Same premise...bananas,  vanilla,  milk. This time add pieces of dark chocolate or cocoa powder.  Just note, add the amount of dark chocolate that you know you enjoy. 

S' mores
Same as the dark chocolate but add a sprinkle of graham cracker crumbs. I personally am not a fan of marshmallows,  but I suppose you can add that too.

Berry Banana Blast
Bananas, blueberries, blackberries...yes and the milk. Add a touch of fresh mint

Perfect for summertime!  

Now that I think about it, you could easily add more milk and make it a smoothie consistency,  then use molds to create banana popsicles...I will get on that tomorrow.

The basic beauty of this is, just play around with something that makes sense.  You don't have to have recipes for everything; case in point this very simple kid show idea. Just know what you like, keep it still relatively healthy, and try it out...

...because it might taste go-od (yes I am still singing that song in my head...those darn PBS  geniuses).

Banana ice cream with milk added

The First Bite

Hi everybody!  I am extremely excited,  yet oddly nervous,  about kicking off my "Just a Few Bites" blog. I have so many things I want to discuss, rant about,  explore,  critique, and, of course, spread some knowledge, if I may; all in due time, post by post. I have a lot of ideas of what I want this blog to be, therefore,  I am nervous about getting my voice across and getting a good reception.  However, I am doing this to share what's in my head, my passion,  my inner voice yearning to yell out "Here I am...hear what I have to say about health, nutrition and seriously yummy food!!!!"  So I must just dive in, and be me and hope you all love it...love me??? Ah, you will...hopefully.

I know there are a million and one food bloggers, writers, advocates out there already.  Why one more? What will be so different?  Truthfully,  I don't have an answer.  My goal is to get out what's in my brain,  straining and twisting to get out (virtually speaking) about my take on health fads, foods I like or don't like,  commom misconceptions, pet peeves, what I wish I could change, my stab at prevention,  and who knows what else. 

I feel like I have taken my sweet time in getting this going.  I studied food, nutrition and health ten years ago. While I always worked in aspects of health,  I always thought I should write or design a means of reaching people. I did some writing,  and I also ran programs and also did coaching.  However, I felt I wanted a louder voice, to really get myself across... not what I was supposed to do but what I really wanted to.  Although you play with ideas, sometimes life just gets ahead of you and you put things off...or simply you procrastinate...but really I think things happen when they are supposed to.  I want this blog to be about what I learned and know,  not a journey.   And maybe I didn't know enough before, not about food and nutrition, but about myself...my voice.

So here I am, ready to start my "I'm not 100% sure what this is yet" blog (I don't want to call it a food blog); and hoping to find those that resonate with me and love reading what I want to write. This may become something or nothing at all, but I am happy still to explore this new avenue.

Cheers!