Sheryl Jesin


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Recipe – Bieler’s Broth

Not sure if you experience this too, but I find that summer can be a harder time to eat healthy and stay on track with my nutrition. There are always lots of parties and events, trips to the ice cream store, and barbecues.  The weather is nicer and the days are longer and that means I’m spending more time outside and less time cooking.  All of these things are very fun, but they can also lead to unwanted weight gain and stomach distress for me (meaning horrible bloating, gas and IBS.  My apologies if that is TMI!). 

I came across this recipe for a healing vegetable soup a few weeks ago.  I saw it on Facebook and then a friend told me she made it and loved it.  

I gathered up the simple ingredients on the weekend and made my first batch. 

I will admit that I was unsure of how would taste as the ingredient list was rather simple.   However, I was pleasantly surprised.  It was quite easy to make the soup and the end product was delicious.  

It is a really easy way to get in a few servings of vegetables.  You can cook up a batch on the weekend and enjoy it all week long.  

The soup is rich in vitamins and minerals and is very easy to digest.  It is healing to the gut and can be the perfect way to soothe your stomach after indulging too much at a summer event.  

Even my kids liked it, so that means it must actually taste good ūüėä

BIELER’S BROTH

from Nourishing Traditions

Ingredients

4 medium zucchini squash, chopped

1 pound green beans, trimmed

2 sticks celery, chopped

1 bunch parsley, stems removed and leaves chopped roughly

filtered water

good quality sea salt

Directions

Combine all vegetables and herbs in a Dutch oven covered with water. Bring to a boil, skim any foam that comes to the top, and reduce heat to low. Simmer for 15-20 minutes, until veggies are soft but not overlooked.  Puree in a blender and add sea salt to taste.


If you are struggling with your nutrition, I’d love to help you.  Let’s keep each other accountable this summer.  I’m doing another round of the 21 Day Fix starting Monday, July 4th and I’d love for you to join me and a group of amazing women who are all on a mission to feel their best!  Work out at home for 30 mins and day, eat clean, and nourish your mind, body and soul.  Email me at sheryl@ikor.com or send me a PM via Facebook or Instagram.  Can’t wait to hear from you!

http://www.facebook.com/sheryljesinfitness

Instagram and Snapchat – @sheryljesin


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Kale salad with tahini dressing

It has been a while since I last posted!

Things I have been busy with РLIFE!  Things I have not been busy with Рmy blog.

I really want to blog more.  If you want me to blog more, please comment below or like this post.  It really gives me the motivation to be consistent with my writing, and lets me know that there are people out there interested in what I write.  Thanks readers for following me, and sticking with me, even when my posts are inconsistent.

Today I have for you a recipe.  It is quick, easy, healthy and delicious!

Here it goes:

RECIPE – KALE SALAD WITH TAHINI DRESSING – vegan, gluten free

Ingredients:

Salad:

1 head of organic kale

1 green apple

1 orange pepper

2 green onions

Dressing:

1/2 cup lemon juice

1/3 cup olive oil

2 tbsp tahini

2 tbsp tamari sauce

1-2 cloves of garlic

2 tbsp raw honey, or maple syrup if you want to be completely vegan

Directions:

1.  Wash and dry kale, remove middle rib.  Stack 5 kale leaves together, roll into a tight cylinder.  Slice into thin strips.  Repeat with the remaining kale, and transfer to a large bowl.  Sprinkle with a bit of sea salt (approx 1/4 tsp).    Massage kale and sea salt together until kale leaves are softened.

2.  Blend all ingredients for salad dressing together in a blender.

3.  Pour dressing over kale mixture, mix well.  Let it sit in the fridge for an hour or two before serving so that flavours have a chance to develop.

4.  Enjoy!

Kale Salad


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Recipe – Vegan Gluten Free Crustless Pumpkin Pie

A few weeks ago it was American Thanksgiving, and I kept seeing pumpkin recipes popping up all over the internet. Pumpkin oatmeal, pumpkin lattes, pumpkin muffins and so on and so forth. When I was at Whole Foods last week, I spotted cans of organic pumpkin on sale. I decided to pick up a few, and experimented with a pumpkin pie recipe.

While pumpkins are best known for their decorative purposes at Halloween, they are a surprisingly super source of nutrition. Pumpkins are high in carotenoids, vitamin A, vitamin C and fibre. Did you know that pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness?

The next time you are at your local grocery store, pick up a can of pumpkin puree, and make this recipe. It is a dessert you can feel good about eating.

Recipe – Crustless Pumpkin Pie – Vegan, gluten free, soy free

Ingredients:

2 tsp cinammon

1 tsp. dried ginger

1/2 tsp. sea salt

1/3 cup oat flour

2 tbsp corn starch

1 – 15 oz can of pumpkin puree

1 cup coconut milk (I mostly used the solidified cream from the top, with a little bit of the liquid)

1/2 cup maple syrup

Method:

  1. Preheat oven to 400 degrees F.
  2. In a medium bowl, mix together cinammon, ginger, sea salt, oat flour and corn starch.
  3. In a separate bowl, mix together pumpkin puree, coconut milk, and maple syrup.
  4. Add wet ingredients to dry, and mix well. Ensure all lumps are gone.
  5. Pour into an 11 inch glass pie plate.
  6. Bake for 35 mins.
  7. Remove from oven. Middle of the pie should be set.
  8. Cool on wire rack.

I served this pie topped with a bit of coconut cream, drizzled with maple syrup, and dusted with cinnamon. It was a hit with everyone in the family, including the kids.

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A Whole Foods Lunch

I have been doing a lot of our grocery shopping lately at Whole Foods. It may be more expensive than other grocery stores, but the produce is so much fresher – especially the organic items. I don’t know of another grocery store that consistently has fresh organic kale week after week. If it exists, please let me know. We also buy little to no meat on a weekly basis, and that saves a lot of money on the grocery bill.

When I’m at Whole Foods, I sometimes treat myself to lunch at their salad bar. It truly is outstanding. Today I had a selection of vegan and gluten-free items. My lunch consisted of curried chickpeas, quinoa with sweet potato and spinach, steamed kale, raw kale salad with beets, coleslaw, and a salad made from cauliflower, broccoli and carrots.

Benjamin and I shared this when we came home from the store. I think he loves their salad bar as much as I do. It was good till the last drop.

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Happy birthday to me

Another birthday has come and gone.

This year, the celebration began with an early morning run on a cold and crisp day.

We ended the day with some delicious, gluten free vegan cupcakes.

And what happened in between the beginning and the end? A lovely day spent with my husband and kids. Who could for anything more?

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Gluten free, dairy free, soy free banana chocolate chip muffins

I love baking healthy muffins, because they are such a quick and portable breakfast or snack. ¬†I’ve been experimenting with gluten free versions for a while now. ¬†Some are a real flop, and only I end up eating them. ¬† Others are decent, and Benjamin and I will eat them. ¬†I know that they are good when Dylan and Jake say that they like them.

My latest version of a banana muffin was a hit with everyone in the family.   I hope you try this recipe.  Let me know what you think!

Recipe – Banana Chocolate Chip Muffins – gluten free, dairy free, soy free (can be vegan)

Recipe modified from Smitten Kitchen’s Crackly Banana Bread

Ingredients

3 large over ripe bananas

1 large organic egg (for vegan version, substitute 1 tbsp flax meal + 3 tbsp water)

1/3 cup virgin coconut oil, or olive oil

1/3 cup maple syrup

1 tsp vanilla extract

1 tsp baking soda

1 tsp baking powder

1/8 tsp sea salt

1 tsp ground cinnamon

3/4 cup oat flour

1/2 cup brown rice flour

1/4 cup buckwheat flour

1/4 cup chocolate chips

Directions

Preheat oven to 350 degrees.

Mix wet ingredients in Vitamix until smooth (bananas, egg, coconut oil, maple syrup, vanilla). ¬†[If you don’t have a Vitamix, you can mash the banana by hand with a fork, and mix well with other wet ingredients.]

Mix baking soda, baking powder, salt, cinnamon, flours, and chocolate chips in a large bowl.  Pour in wet mixture.  Mix until combined.

Grease muffin tins well with grapeseed oil.  Pour in mixture to fill cups.  This recipe makes 12 muffins.

Bake until golden brown, approximately 20 to 25 minutes.

I think that these muffins are the most delicious warm from the oven, especially when the chocolate chips are melty and gooey РI devoured a few of these right after I made them.  These will keep well in an airtight container for 3-5 days (if they last that long!)


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Sunday Brunch at Live Organic Food Bar

A few weeks ago, Jake and Dylan were out of town for the weekend. My mom, Benjamin and I decided to head down to Live Organic Food Bar on a Sunday morning for brunch. Two kids in a restaurant = hell. One kid = a fun outing.

We arrived right at 11 am to avoid any lines. The restaurant was empty when we got there. It slowly started to fill up as we ate, but we enjoyed having the place to ourselves for a while. The decor is modern, cool and clean. All of the food at Live is vegan, gluten free and sugar free. There are an array of raw and cooked dishes to choose from, in addition to a large selection of juices and smoothies.

I had french toast on a gluten free bun, made with almond butter and bananas. It was served with fresh berries, maple syrup, jam and coconut whipped cream. It was absolutely delicious. My only complaint is that it was quite small.

My mom had a sunshine wrap. This is a raw dish. It is made up of the following: sundried tomato wrap, sunflower sesame hummus, avocado, tomatoes, cucumbers, carrots, micro greens, and a balsamic reduction. It came with a side salad of mixed baby greens, micro greens and sprouts. My mom was nice enough to share half of her wrap with me. She tends to be not as starving as I always find myself to be. Half of her dish, along with mine, filled me up.

We shared a juice called Green Electricity. It is made from kale, apple, grapefruit juice, cilantro, ginger and lemon. It was refreshing and delicious. I liked that it wasn’t super sweet, as juices can be. Benjamin loved it! He also snacked on some of our food, and was quite happy to be there with us.

We were quite satisfied with our brunch. It was so nice for me to be able to go to a restaurant, and know that every choice on the menu was something that I can eat, and something that is healthy. My mom commented that she felt so good after eating – she felt light, rather than stuffed and bloated. I would recommend this restaurant to vegans and non-vegans alike. While the food is healthy, it is also delicious. The presentation of the food was also top notch, with carefully placed berries on each plate, and even an edible flower perched on my french toast. I wish more restaurants offered brunch like this. I can’t wait to go back to Live!