Breast Cancer

Broccolini and Shaved Carrot Salad

broccolini and shaved carrot salad

In my line of work I have to keep things in the kitchen fresh; and, I must say, winter really exercises my creative muscle when it comes to eating locally and as seasonal as possible. Despite the unseasonable temperatures of late, Edmonton is generally cold and barren wasteland in the winter when it comes to abundant produce; what can I say, it’s our cross to bear.

Eat Seasonal, Eat Carrots
However, no matter which market I patron, carrots are in abundance. As a result, carrots salads of all varieties have been on heavy rotation in the Vitality Kitchen; from shaved carrots salad, to grated carrot salad and every carrot salad you can imagine in between. But I must admit that shaved carrot salad has got to be my favourite. Is it because the threads behave like a pasta? I cannot say for sure; regardless, carrot salad is king right now!

Why Carrots
Carrots are high in carotenoids, which are antioxidant compounds that are associated with a long and storied range of health benefits. Carotenoids have been associated with a decrease of 50 % in bladder, cervix, prostate, colin, larynx and esophageal cancers; a great deal in my opinion!

The Carrot Salad of the Day
There isn’t much to say about this carrot salad, carrots, broccolini (for some green), almonds, feta, smothered in a tangy chive dressing; a combination, in my opinion, that simply cannot disappoint!

Broccolini and Shaved Carrot Salad
1 bunch broccolini, blanched
1 bunch carrots, shaved with peeler
1 tbsp feta cheese, crumbled
¼ cup toasted almonds
2 tbsp coconut oil
sea salt and pepper

1 cup chives
½ tsp pepper
½ tsp salt
2 tbsp olive oil
1 tbsp apple cider vinegar

Heat the oil in sauté pan on medium heat, add the broccolini and season with a pinch of salt. Cook, tossing occasionally, until colour starts to develop- about 5 minutes; add carrots, and cook an additional 5 minutes. Set aside and keep warm.

Meanwhile, in a food processor, combine all the ingredients for the chive vinaigrette; blend until smooth.

Combine dressing with warm carrots and broccolini; coat the broccolini and carrots with the dressing, toss in feta and almonds and serve hot or cold.

Womens Health: Seven Tests You Get Need To Get

I find as I get older, I recognize my own mortality; not to be morbid, but it’s true. I think with age comes an understanding that my health is in my own hands, and should I get cavalier, anything can happen. Which is why today’s guest post is ever so important.

Womens health is important to me, because I am a woman; and today we are talking about the seven tests every woman should get and why. Please read and make sure to take care of yourself- you’re COMPLETELY worth it!


womens health

Womens Health: Seven Tests to Make Sure You Get

Beet And Cabbage Borscht


I don’t know about where you live, but where I live is cold- really cold; and with the dawn of winter I have ramped up my soup making efforts. I looove making soup; in fact, of all the things I’ve been trained to make, soup is my favorite. I place soup up on a pedestal with the likes of smoothies, simply because, just like smoothies, one can pack a great many health promoting ingredients into one soup. For instance, this borscht soup, although distinguishably stained the color of beets, boasts an enviable amount nutrients from the cabbage.

Now I’ve waxed poetic, at length, about the many health benefits of beets; but cabbage, poor cabbage, never gets the credit its due. Yes cabbage is the culprit in many gaseous incidents, but a little flatulence won’t turn me off; here’s why!

Gremolata Parsley Sauce

gremolata parsley sauce

This past weekend was Thanksgiving in Canada; and an integral part of giving thanks, for me, means spending time with those that I love, which necessitates a lot of eating and drinking. It’s no secret that people gather around food and drink and use it as a measure to share love, as sharing meals and sharing love have often gone hand in hand; and this thanksgiving was no different.

With many of my close friends in from out of town, the responsibility of showing them a good time was one I did not take lightly. We ate, we drank and gave thanks for one another with many (many toasts); which was then followed by the traditional Thanksgiving feast at my grandmother’s house. Where once again we gave thanks for one another over food and drink; and as thankful as I am for all the people in my life, I am ever so thankful for the return of less lenient nutritional behavior.

Enter Gremolata Parsley Sauce.

Leek, Potato And Broccoli Soup Recipe

Have you done a self breast examination yet? If not, pause from reading this post, head over to the Vitality Guide for Women Facebook page and get the how to guide (you may have to scroll to see it) and DO IT; then come right back and continue reading. Every woman should know how to examine her breasts, so if something changes she is aware; because that’s what October is all about, Breast Cancer Awareness. And if you’ve heard it once, you’ve heard it a million times, our health and wellness is our responsibility, not that of our doctors.

Rant over!

broccoli soup recipe

Broccoli in my opinion should be considered vegetable royalty, as it finds itself on many “Top Healthy Food” lists; and broccoli has been lauded for its cancer fighting properties for years. As a member of the brassica family of cruciferous vegetables- the same family as cabbage, kale and Swiss chard- broccoli is an excellent source of anti-cancer phytochemicals called isothiocynates. Isocthiocynates fight cancer by neutralizing carcinogens by reducing their poisonous effect and stimulating the release of carcinogen scavengers, and speed their removal from the body.

So why is it important that women eat broccoli?