Category Archives: eat me!

violet flower sake cocktail

Sneak Nutrition into Your Loved Ones! Tip #3: Bloody Caesar

Ok, so many of you might complain that this is cheating, but… so far it is one of the more successful sneaks.  You don’t even have to hide it!  You do however need to add Vodka.

Caesar, where have you been all my life?

Lime Wedge

  • rim the glass, (hey, none of that!!)  I simply mean run the lime around the edge to wet it……
  • squeeze and drop wedge into the glass (or garnish)
  • vit C, enzymes, lovely sour for that chinese medicine taste protocol, and well, it’s green?

Celery Salt

  • Here’s where I win!  For much cheaper, you can buy whole celery seeds and mortor & pestle or grind them up with coarse sea salt (see my tip #1:) and get creative!
  • Seaweed, pepper flakes from the garden – hand dried by needle and thread – or maybe chipotle?!  You see what I mean.
  • Just powder ’em all up and dump on a clean surface, then dip the edge of the limed-up glass in it so it sticks to the edge


  • hey!  It’s still H2O, water, hydration and all…
  • fill glass, whatever glass you use

1oz vodka

  • the cleanest of the alcohols, the only one allowed by naturopaths if you are on a candida diet (shhhhhh…)
  • sugarless, grain free*

*Interesting fact though, check the label… in my liquor store I could only find ONE brand made from potatoes.. I thought that was the basic premise behind Vodka!  But most of them are “winter grains” or wheat.  It’s distilled all the same, but STILL!  (pun intended)

bunch of Wort sauce, Worteshire, Worticheshire (who the hell named this?)
– a scoop on what’s inside 

  • shake it like a polaroid picture
  • i’m sorry for the above bullet point
  • its got fishies!!! heh.  (!vegan warning!)
  • apparently it’s the British answer to Vietnamese Fish Sauce
  • savoury and best not to think about the rest…
  • the real stuff is fermented, and that is good for the digestion and absorbtion of many minerals and vitamins


  • they say 2 dashes, I say 5+
  • I figure any chili sauce will do, made with vinegar
  • chili’s – if not messed with – are high in the vit C area too
  • pep up that digestive fire, warm up your cold nights

4oz Clamato Juice (spicy)

  • !redundant vegan warning!
  • spicy, clams, veggies, tomato paste, etc…
  • I’m sure on some bottle, somewhere, there is a claim for “{some number here} servings of veggies!”
  • clam broth, it’s gotta be good for something!
  • vit A (according to my label)

Pour into glass.

Add more celery salt, or salt and pepper.


  • this is the super veggie bonus addition round
  • half a celery stick
  • olives
  • asparagus for those fussy adventurous types
  • ideas?

My fuss-pot eater requests these, and has even bothered to learn how to make them!  I figure, what’s an ounce of vodka compared to all that other craziness?  Just don’t get in the habit of drinking them as your salad course.  I mean it.

fish on green background

Sneak Nutrition into Your Loved Ones! Tip #2: Miso

Next on the sneaky mission for stealth vitamins… Miso!

Miso is one of the most nutrient packed things I can think of off the top of my head.  B-vitamins, enzymes, protein and goodness (vitamin G) are all contained within small amounts of this Japanese salty paste.  I’ve been told it’s similar to Marmite which hails from Australia, but I haven’t confirmed this for myself, just relying on hear-say.

How do you hide this quite distinctive taste you ask?  Think salty, think savory;  after all it is used traditionally as a soup stock.


  • Mash and mix well with whatever you are combining it with.
  • Use the paste not instant powder for maximum health benefits.
  • Don’t boil, fry, or microwave to keep the nutritional content intact – treat it gently, like a delicate flower of the stock family.
  • keep in mind the different colours have different shades of flavour:  whites to light-yellows are sweeter and milder, yellows to dark-reds are saltier and stronger.

#2. Miso it Up

1. Sneak a bit into that cup-o-soup package when you mix in the boiling water (shhhhh…) not too much though, enough to make the fuss-pots think they are going slightly crazy, but not enough to suspect that you might be the culprit.

2. Mix equal parts Mayonaise and Miso into a smooth (ish) paste and use as a spread for sandwiches or burgers.  I’ve especially gotten away with it on breakfast egg-sandwich-with-cheese type things.

3. Mix equal parts Tahini and Miso and thin with warm water to use as a savoury sauce or gravy on things as diverse as asparagus (haha) to potatoes or meats.  –This tip I gleaned off a friend nutritionist (link soon).

4. Use in a cheesball!  Yes, cheeseball, the creamy, sharp, herby things you bring to dinner parties.  They are always asking for worcestershire sauce or other savoury condiments, just start off light and add Miso to taste, remembering that letting the cheeseball sit brings out more flavour.

Have fun!

Carrot man

Sneak Nutrition into Your Loved Ones! Tip #1: Sea Salt

Do you, like me, have a pretty good working knowledge of nutrition, opinions to spare, a strong belief that you are, in fact, what you eat…

…and someone(s) in your life who couldn’t care less?

Well, after much lamenting, cajoling, mentoring, throwing up handing, and finally saying “fine, eat what you like i’m putting seaweed in my dinner dammit!” -ing, I have come up with a few tricks to appease my sense that time is running out to stuff adequate nutrition into another human being.  Because, lets face it, it ain’t my body, so I really don’t have the right to feel put out by it all.

Educate, don’t Berate!  (is that how the saying goes?)


#1. Spruce up the Salt

One good thing about fussy eaters, is that they are usually also too lazy to remedy a situation unless it is very uncomfortable.  So, get yourself a salt shaker that is also a grinder, some unrefined course sea salt (grey if you can get away with it) and some seaweed of your choice.  Mix it all together and pour into grinder.  Then, get rid of any other salt options in the house.  If they want to saltify, they must grind!  I haven’t actually had any complaints, as it really does just taste salty.


grinder:  if you can afford ceramic parts, great, they don’t rust.  If not, plastic or stainless steel will do the job.  If you can’t find one easily, you can buy one of those specialty salts in any grocer to start with and then just keep refilling it with your own mix.
salt:  get the biggest course salt you can find, if it is damp (high quality) you might need to spread it out on something (pan, towel, board) and dry it out first.  The grey colour is because it hasn’t been bleached or refined and it still contains all those tasty trace minerals that we actually need.  They also help minimize the damage excess salt causes in the body.  After all, we came from the sea originally right?

seaweed:  This is all preference… As I am lazy, I buy Dulse flakes, which are already cut up for you and mix well with salt.  I’ve also used Alaria, which come in black strands and breaks up nicely when dry.  Kelp gives you a littel extra calcium and Nori a little extra protein.  Use your imagination!

So, don’t do the salty dance of guilt, just spruce* your salt up!

*you know you Can eat spruce needles (or at least make vit. C rich tea outa them), but you might find the taste a little strong and distracting for salt…

Weeds glorious weeds!

lovely weeds, wonderful weeds! (to the tune of  "lovely spam, wonderful spam")

My neighbours and landlords usually watch my gardening with  a suspicious eye….maybe it's because i might dig holes in the back lawn to put compost in….maybe its because i rejoice to see a field of dandelions to put that sunshine yellow in my salads and pancakes! 

I skulk around neighbours yards looking jealously at their chickweed and lambs quarters, wondering if they know what nutritional powerpunches they have right under their noses.
When taking care of my mom's garden, i am careful to grab all the weeds and take them home with me to put on my balcony…
They grow well!  They are super tasty, Pretty, and Good for you!

here are my favorites, as a lazy yet opportunist gardener:

  • chickweed (needs wet cool, light sun)
  • violets (same)-tiny wild pansy
  • purslane, i've only found in my garden once, in Hamilton, where it was very fertile but very HOT, interestingly sour and crunchy.
  • lamb's quarters (seems to just grow….you can see it in empty lots, abandoned ground…spinach like in its culinary actions)
  • dandelion, do i really need to describe? mmm, liver bitter….
  • plantain (city sidewalks, with grass, wherever people walk)
  • wild lettuce, grows all over the city with little spiky spines on it…but don't eat much, its a strong relaxant)
  • nettles, if you are lucky enough to live by a fertile creek or park where they hide under the big trees to enjoy the damp…you can identify by the invigorating sting.
  • i also really like aloe, which does grow as a weed in some places! (namely those places where i tend to get sunburned)

I know i have seen at least one example of each this summer, next year i promise to bring the camera with me… but the best thing to do is find someone (the local herbalist) to take you on a weed walk in your particular zone.

waldorf gone sesame!

My own version of a Waldorf salad comes directly from Faulty Towers, episode:  Walfdorf Salad.  Basically celery, walnuts, apples and mayonnaise are my favorite parts….and those of you who saw my last post will be happy to know i purchased some organic mayonnaise in a jar for now.

Now, for some reason unfathomable to me, I can't seem to find anyone in Vancouver who likes the mayo!  Is it just me?  Has that beautiful white creamy dressing gone so far out of fashion that dry salad is actually preferable?  Will i Really have to dip my pizza crusts in marinara sauce? 

So in an effort to not force my mayonnaise fetish on others, and while surprise entertaining, i was sprung into new-salad concocting mode. 

what i had: (so i thought)

  • shredded cabbage
  • mayonnaise
  • walnuts
  • apple
  • salt/pepper
  • lemon

Now i think that would have been a very reasonable approximation of a good salad, However, "add yer own mayo" seems odd to me.  Now comes the good part:  My friend Monica (a definite Non-Mayo enthusiast!) suggested sesame oil, which led to sesame seeds (toasted)  and created a scenario where (gosh darn it!) i didn't even need to add Mr. Mayo!! 


SO, the final version being:

Sesame Waldorf

  • shredded cabbage
  • walnuts, chopped
  • apple, chopped (if organic, skin on), lemon squeezed over to keep from browning
  • sesame seeds toasted, with a dash of toasted sesame oil

try adding:

avocado on the side, organic chicken or cheese for added protein, a dash of flax oil for omega-3 (your walnuts and sesame have the omega-6's).


simple and yum!  (thanks Monica)

and yes!.. i tend to trust instinct over measurements… it's liberating really..

Mayo 101

Do not make mayonaise in a personal smoothie drink blender!
So i loooove mayonaise ( and hollandaise sauce, and that ranch dipping sauce that comes with take-out pizza…. You get the picture). So I figured what better service to humanity than to figure out a super tasty, fast and nutrient dense home version? The kind to make Jamie Oliver beat down my door and shake my hand…
Being in a hurry and being the only person around me who eats mayo(?!), I figured personal size! Here I come! Did mention that I couldn’t be bothered to look up a recipe too? I know the general premise: blend egg yolk with vinegar/lemon and then slowly add oil until it thickens.
Maybe the ratio matters, or maybe it’s oil and Then vinegar, or maybe it’s the fact that the egg yolk took up so little space that it sat under the blades and so could not get pre-whippified.. Regardless, it was runny and oily and kinda gross and I had to add a whole bunch of tofu just to thicken it up.
I have not given up (think flax oil, fresh lemon, herbs) but I will get back to you after a little extra research and equipment sourcing.
Back to the vitamin packed margheritas with my little blender!

Hot Brie with benefits!

(ok, ok! the real title is:)

Baked Brie with warm nuts and berries

Brie: (creamy kind is best – like a double cream brie)
Mixture: cashews, walnuts, pumpkin seeds, sunflower seeds, dried cranberries and gogi berries, raisins.

Put mixture all over brie and bake on low heat. Watch carefully as you don't want cheese to melt, just bake and soften
I found out the hard way that u keep the brie as one piece – I tried cutting it into smaller bits but it melted too quick on me – then it's wasted

A Jenn Sunset contribution.


(colleen's note:  How to make your cheesy dreams chock full of nutrients and flavour sensations!! mmmm   P.S. I'm pretty sure that i was the recipient of the "wasted" experiment…but i can assure you that the goo you are left with is still a delicous thing to spread around…)

serve with almost anything!

for kelly!

Miso Soup

It is hard enough to get enough protein and B-vitamins in our North American carb-heavy diets, never mind trying to do it while being a vegetarian that doesn't like eggs or dairy!  Nut butters can only take you so far:)

Miso is a fermented soy paste that is basically used like a bouillon.  It is a nice mix of vitamins, minerals, protein, and enzymes and is super easy to digest.  In Japan miso is eaten with every meal (along with rice).  I believe it is a great way to fill in the gaps of our nutrient starved diet. 

a whole bunch of stuff about miso

Traditionally made with a dried fish stock called dashi, you can just omit this for veggie friendly versions.  Wakame is the usual seaweed, but i've used any seaweeds i can get my hands on, they are all great for you and they each have their own fascinating nutritional profile. 

seaweed link


  • don't boil miso, add it last so you don't kill it  
  • lighter coloured miso is sweeter and milder  
  • darker coloured miso is stronger and saltier (my favorite)  
  • Miso goes with anything where you want a savoury depth of flavour, hot or cold!
  • seaweed is easier to snip with scissors if dried, or soak to remove more salt and make easier to chop
  • mash miso paste with a small amount of boiled water before adding to pot for easier mixing
  • all amounts (or lack of..) are ready for tailoring to your tastes!

Easy miso recipe:

boil pot of water

add seaweed (soaked and chopped or dry and crumbled in my lazy way)

add chopped tofu (any style)

add any veggies you can find in your fridge

cook 5-10 min (depending on veggies)

take off heat

add miso (at least 1TBSP per 1-2 cups water)

add chopped green onions

EAT!!  as often as possible