MISC

Expo manger santé et vivre vert 2019

Cristina Carlos-Supino

My visit to the Health Expo was most enjoyable. Am always looking to discover new products. Here are my 4 favorites exhibitors  for this year !

Gourmet Sauvage ! www.gourmetsauvage.ca

A tribute to the Canadian wilderness

*Drawing inspiration from a rich and ancient Native American tradition, Gourmet Sauvage presents a unique selection of gourmet specialties featuring the best vegetables and wild fruit of Canada. Carefully picked by community groups and indigenous people across the country and processed entirely by hand*.

I purchased 3 different varieties of Pasta, their latest addition. Bolete mushrooms, Lobter mushrooms & Balsam Fir. Cant wait to try them out !

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Varech Phare Est ! varechphareest.com

Hand picked seaweed in Gaspésie by its owner Stéphane Albert. you will notice on the image that he distributes in various venues. Love seaweed, purchased his Wakame from the Atlantic and a Gomasio mixed with various types of seaweed that I can not wait to add to my salads and other dishes,

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Kémia ! Kémia.ca

*Kémia offers original condiments, marinades and vegetable spreads, as well as grilled vegetables. Their creations come from the Tunisian culinary tradition, perfect blend between the Mediterranean, North African and Middle Eastern cuisines. Kémia is the Tunisian word that describes an assortment of finger foods traditionally served before a meal.*

I often like to add kick to my meal so I purchased their Harissa, sample tasted it and WOW !

They distribute in Quebec and Ontario as well

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Boulangerie Citron Confit ! citronconfit.ca

Artisanal, Vegan, gluten-free Bread & pastries. They deliver at no cost across Quebec if order is over $ 100.00

Tasted their Bread simply delicious !

If you come across these products while at your preferred grocer, do give them a try, they wont disappoint

Cristina For Peas & Peace

RECIPES, Sides

Purple Flesh Potatoes Please

Cristina Carlos-Supino
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Purple potatoes add a unique flair to your dish due to its beautiful hue. They can be a side or they can be added to a salad !

I roasted mine at 350 for approx half hour

  1. Cut potatoes in half
  2. Then cup 5 to 7 garlic cloves in slivers
  3. Drizzle with olive oil
  4. Once cooked through add your favorite herbs, I in this case added smoked chili flakes and shallots
  5. Salt and Pepper to taste

Nutritional value

  •  fiber
  •  protein
  •  vitamin C
  •  potassium
  •  vitamin B
  •  phosphorus
  •  copper
  •  manganese
  •  thiamine
  •  niacin
  •  magnesium

Enjoy !

Cristina for Peas & Peace

HEALTH

Music 🎶 energizes, appeases you ! I invite you to discover this Alternative group, puts me in a great mood, great mood is conducive to wellness. Do something everyday for YOU regardless

Cristina Carlos-Supino

Desserts, RECIPES

No Bake Lemon Raspberry Bars

Cristina Carlos-Supino
  • Love week-ends, gives me a chance to be in the kitchen and practice my photography as well !
  • Made these this morning, light in taste, perfect dessert or snack !

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Photo taken by Peas & Peace

Inspired by

@briewilly 

  • 1 1/2 cup pitted dates
  • 1 cup raw almonds or walnuts
  • Pinch of salt
  • Filling
  • 3 cups pre soaked raw cashews 
  • 1/2 cup lemon juice 
  • 1/2 cup melted coconut oil
  • 1/3 cup pure maple syrup 
  • 2 tsp lemon zest 
  • Raspberry chia topping 
  • 1 1/2 cups fresh raspberries
  • 1 tbsp pure maple syrup 
  • 2 tbsp chia seeds 
  • Soaking The Cashews
  • In a bowl, cover the cashews with water and let soak for 3-4 hours. If you’re in a pinch for time, you can put the cashews and water in a pot on the stove. Bring the water to a boil and then remove the pot from the heat and let sit for 45 minutes to 1 hour. You can prepare the other ingredients in the meantime.
  • Making The Topping
  • Mash together raspberries, chia seeds, and maple syrup. Set aside to gel.
  • To Make The Crust
  • Add dates and nuts to a processor and pulse a few times to break up the big chunks. Add the pinch of salt and process for 2-3 minutes, or until finely chopped. Mixture should hold together when pressed. If mixture is too dry, add in a few more dates and process until well combined. Press mixture into the bottom of a 8×8 or 9×9 pan with parchment paper.
  • To Make The Filling
  • After your cashews have soaked, rinse and drain the dirty water. Add cashews to your food processor, along with lemon juice, coconut oil, maple syrup, and lemon zest. Blend until creamy.
  • Putting It Together
  • Pour filling onto the crust and spread across the pan evenly. Spread the raspberry sauce on top of the filling until evenly distributed. Cover the pan well with foil and place into the freezer for 2-3 hours, or until mixture has firmed. Cut into bars and thaw for 10-15 minutes before serving. Best eaten when cold, but creamy. Keep in the refrigerator or freezer until ready to serve.

    • Peas & Peace

    TRAVELS

    NOMU Casa de Te

    Cristina Carlos-Supino

    Visited this quaint tea salon in San Jose Del Cabo and fell in love ❤️ had a Rooibos and vanilla tea, divine

    Desserts, RECIPES

    Easy Energy Bites

    Cristina Carlos-Supino

    See my Instagram account at peasandpeace for recipe

    HEALTH

    Remembering Penelope

    Cristina Carlos-Supino

    Anyone that knows me knows that I am passionate about horses. I once had my own horse, Penelope. She has since passed away, and I miss her….immensely.

    Now, being in my mid-fifties, I know that it’s not feasible to get another horse, as we leave for longer periods of time when vacationing. This is not fair to an animal, despite the fact that there are wonderful individuals that can look after them while we are away.

    After a few months of struggling with this notion, I came across an inspirational lady named Anouk Lorie, the founder of Wásábi Coaching (Wásábi is an Algonquian word, that means “eyes wide open”, “seeing clearly”). She is also the owner of four beautiful, gentle horses. This one is Buck !

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    Amongst her many different workshops, I noticed one that intrigued me; Chakras and Coaching with Horses. Although I didn’t necessarily understand the meaning nor the purpose at the time, it appealed to the dormant Yogi in me. Not to mention, I loved the idea of being in contact with horses, as well.  I decided to follow suit and attend.

    Well, it just so happens it did me a world of good. I was outdoors all day long with horses, learnt about Chakras and what they can communicate to you and came to terms with Penelope’s passing.

    No experience with horses is required, so if you love horses and this is something that appeals to you, simply consult the website to find workshops and certifications that best suit your needs.

    They are located in Morin-Heights, Quebec, Canada.

    -Cristina for Peas and Peace

     

     

     

    HEALTH

    Canada’s Food Guide 2019

    Cristina Carlos-Supino

     

    I am quite content with the Government of Canada having finally updated the food guide. The guide encourages everyone to eat more fruits and vegetables and to opt more often for  plant based recipes for protein. In lieu of juice, milk or other, to make water your drink of choice.

    This shift towards plant-based foods comes despite intense lobbying from the meat, dairy and juice industries.

    Here below are some highlights and where plant based  foods are mentioned. For the complete guide please visit the site https://food-guide.canada.ca/en  

    Hopefully the next guide would of had eradicated meat and dairy altogether.

     

     

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    Benefits of healthy eating patterns

    Making healthy food choices can help you develop a healthy eating pattern. A healthy eating pattern helps you improve your overall health.

    The term eating pattern refers to what you eat and drink on a regular basis. In a healthy eating pattern, all the foods and drinks work together to:

    • help you feel good
    • maintain your health
    • meet your nutritional needs

    Many of the well-studied healthy eating patterns include mostly plant-based foods.

    Plant-based foods can include:

    • vegetables and fruits
    • whole grain foods
    • plant-based protein foods

    Eating plant-based foods regularly can mean eating more fibre and less saturated fat. This can have a positive effect on health, including a lowered risk of:

    • cancer
    • heart disease
    • type 2 diabetes

    Most healthy eating patterns include little to no highly processed foods.

     

    How to eat more protein foods that come from plants

    Here are some easy ways to eat more protein foods that come from plants:

    • Add soft tofu to a blended soup to make it thicker and creamier.
    • Try a bean salad, lentil and rice pilaf or a bowl of vegetarian chili for lunch.
    • Make your own trail mix by combining your favourite whole grain cereal with a handful of nuts and seeds.
    • Spread hummus on the inside of a whole grain pita and fill with vegetables such as romaine lettuce and shredded carrots.

    Each week, plan a couple of meatless meals. As your main course, try using:

    • beans in a burrito
    • tofu in a vegetable stir-fry
    • chickpeas and beans in tacos
    • lentils in a soup, stew or casserole

     

    We are definitely heading in the right direction

     

    Cristina for Peas and Peace

    Desserts, RECIPES

    No Bake Apple & Caramel Tartlets

    Cristina Carlos-Supino
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    Mmmmmmm !  great  if you are hosting, your guests will be raving about them for a long time, guaranteed ! or treat yourself ! great as an afternoon snack

    Crust:

    3/4  cup of raw almonds
    3/4 cup of grated coconut
    1/ cup pitted dates
    3 tsp of water

    Put almonds and coconut in a food processor and pulse until fine, add dates and pulse again. Add water 1 tsp at the time. The mixture should be humid but hold while pressed. Makes 4 tartlets, divide crust ingredients in a muffin tray/pan

    Filling:

    1 cup of apple (diced)
    3 tbsp of coconut butter (melted)
    3 tbsp of coconut oil (melted)
    1 tbsp of Maple syrup
    1/2 tsp of freshly squeezed lemon juice

    Mix all ingredients until smooth & creamy and pour onto the crusts . Place pan in the bridge for 6 Hours.

    Garnish:

    1 1/2 tbsp maple syrup
    2 tbsp almond butter
    1 tbsp coconut oil (melted)
    1/2 apple peeled and diced

    Whisk Maple syrup, almond butter et coconut oil until extremely smooth. Incorporate diced apples with a spoon.

    Enjoy !!!

    Cristina for Peas and Peace

    Mains, RECIPES

    Wild Rice

    Cristina Carlos-Supino

    Here is a comfort food full of nutrients !

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    Don’t be intimidated by wild rice,  approach it in the same way as with other types of rice. 1 cup of rice for 2 cups of water (I add to the water 1 teaspoon of powder bouillon), Bring to a boil then reduce to simmer and let it absorb all the water, simple !. You  can then top it with any of your favorite grilled or sautéed vegetables. I then drizzled a little of my Tahini Sauce (1 tbsp of Tahini, 1 tsp freshly squeezed lemon juice, half a tbsp of olive oil and a pinch of cayenne) you can tweak it to your liking depending on if you prefer it more lemony, and if you want it a little more liquid just add water.

    The only difference with wild rice is that it has not been stripped of its vitamins and minerals

    Nutritional value per 100 g (3.5 oz)
    Energy423 kJ (101 kcal)
    21.34 g
    Dietary fiber1.8 g
    0.34 g
    3.99 g
    VitaminsQuantity%DV†
    Vitamin A equiv.
    64 μg
    Thiamine (B1)
    5%

    0.052 mg

    Riboflavin (B2)
    7%

    0.087 mg

    Niacin (B3)
    9%

    1.287 mg

    Vitamin B6
    10%

    0.135 mg

    Folate (B9)
    7%

    26 μg

    Vitamin C
    0%

    0 mg

    Vitamin E
    2%

    0.24 mg

    MineralsQuantity%DV†
    Calcium
    0%

    3 mg

    Copper
    6%

    0.121 mg

    Iron
    5%

    0.6 mg

    Magnesium
    9%

    32 mg

    Manganese
    13%

    0.282 mg

    Phosphorus
    12%

    82 mg

    Potassium
    2%

    101 mg

    Sodium
    0%

    3 mg

    Zinc
    14%

    1.34 mg

    • Source: USDA

    I often get asked where I get my protein, vitamins and minerals. Here is a perfect example

    Enjoy !

    Cristina for Peas and Peace

    RECIPES

    Ginger & Lemon Tea & Rest

    Cristina Carlos-Supino

    Just recovered from the flu, this years strain was particularly brutal, unfortunately there are no miracle remedies for the flu. It is lots of Fluids ! and lots of Rest !

    For fluids, my go to is Ginger and Lemon Tea, simply mince or cut chunks of ginger and freshly squeeze lemon juice into a large mug, pour over bowling water and seep for 5 minutes. Now ready to drink.

    Ginger and Lemons are filled with Potassium, Calcium, Iron, Magnesium vitamin C & B-6.  In addition to tea being rehydrating it is replenishing you with these much-needed nutrients.

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    As for forced rest, see it as a period for reflection.  I also caught up on pre-recorded documentaries that I hadn’t had a chance to watch, so I got fuel for the brain as well !,

    Think positive thoughts although feverish and achy, I am somewhere convinced it contributes to a speedier recovery

    Cristina for Peas and Peace

    Desserts, RECIPES

    Chocolate Mousse

    Cristina Carlos-Supino

    The easiest recipe you can think of, ready in no time !

    Serves 2

    Ingredients: 

    • 2 large ripe avocados
    • 1/2 cup raw cocoa powder
    • 1/2 cup of almond milk
    • 3 tsp of agave
    • 2 tsp vanilla extract
    • Your favorite toppings !

    fullsizeoutput_99fDirections:

    Purée the avocado in a blender or food processor until smooth.

    Mix together the cocoa powder and milk until combined and add to the avocado.

    Add the agave & vanilla extract and blend well.

    Transfer the mousse to individual bowls, add toppings , this time I used raspberries, blueberries and hazelnuts, yum! make it your own,  add your favorite toppings

    Store in the fridge until ready to eat

    Cristina for Peas & Peace

    RECIPES

    Two ingredients only !

    Cristina Carlos-Supino

     

    woman smiling in grayscale photography
    Photo by Pixabay on Pexels.com

    Make your own !  TEETH WHITENING that is !

    I kid you not, Baking Soda and Coconut Oil, 2 ingredients that we all have at home.

    You are assured of no additives and will not pay the exorbitant amounts certain brands  retail for.

    Simply mix one teaspoon of each ingredient in a tiny bowl.  Mix it well, that is until there are no lumps and until you no longer hear a grainy sound.

    1st step, floss and brush as you would regularly do, then use your toothbrush to do same but with your mix, use it entirely. Rinse well.

    You will notice a difference after the very first time !

    I Repeat every month but you can certainly do it once a week if you wish or on a need basis.

     

    Cristina for Peas and Peace

    MISC

    You have it in you

    Cristina Carlos-Supino

    I’ve always seemed to be more drawn to, as well as more adept at processing numbers, graphs, and math. I never though I was capable of painting, nor drawing.

    To explain this further, I have two  artist aunts; one very successful on my father’s side that has exposed her art in many venues across Europe, and one on my mother’s side who is just as talented.  Seeing their skills and ease of creation made me put it in my mind that I could never be that good, due to the assumption that people always have one side of their brain that is more dominant, mine being the left side.

    This all changed when I took an arts class with an amazing teacher who was able to rid me of that insecurity! She made her class interesting by bringing in nude models of all shapes and ages, which actually gave way to my very first drawings. She also  encouraged us to undertake any object, image or life form we desired, which led me to begin drawing, portraits, fruits, fauna, and flora, as well.

    The image below is of a drawing I created based on a picture of coffee growers in Cuba that I came across in a magazine.

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    The message here is that you should always go for your dreams, ANY DREAM and not let any pre-thoughts get in the way. We all have amazing potential within us!

    -Cristina for Peas & Peace