By Michelle Lauer, Certified Nutritional Practitioner
As sad as it can be to trade our bathing suits in for those snazzy first day of school outfits, we can’t help but get excited for the fresh start that lies ahead. Here at terra20, we get pretty darn excited about providing you with the best selection of back to school lunch essentials, from playful lunch bags to practical bento box containers. Once seen as a dreaded struggle, packing your lunch is a breeze with the right tools on hand. Our bento boxes empower everyone from kids to pre-teens to pack balanced and nutritious meals for their busy days ahead. Now what to fill them with? So glad you asked.
We know pizza for lunch everyday sounds like a dream come true...But I think we can all admit that this may not be the best option for ourselves and our little ones. Pizza hummus to the rescue! This pizza hummus is super easy to throw together (with the help of your little guy or gal, of course) on Sunday night and spoon into your bento box with some crunchy cut up veggies and pretzels for the week ahead. Not only is it an easy recipe to make together, but it will quickly become a nutritious lunch-time favourite.
The star ingredient, chickpeas provides a great source of protein and fiber that help to keep bellies full and moods stabilized. Chickpeas are also a rich source of manganese that is essential to building strong, healthy bones.
Garlic also packs a powerful nutritional punch with its antimicrobial, antiviral and antifungal properties, making garlic one of your immune system’s best friends. We all know our immune systems need all the help they can get when school season is in full swing.
Loaded with B vitamins, nutritional yeast is a great ingredient to add to recipes that beg for that cheesy flavour (without the cheese). B vitamins are essential to providing us with lasting energy throughout the school day. Nutritional yeast also contains 18 amino acids, essential protein building blocks we need to combat so many things like fatigue and low immunity.
Healthy fats from sources like olive oil are so essential for kids growth and development. Quality fats are necessary for cell construction, nerve function, digestion and hormone function. We also need these important fats to absorb fat soluble vitamins A, E, D and K. To top it all off, our brains are composed of over 60% fat, which just goes to show how important healthy fats are!
- 1 15oz can of chickpeas drained (save some of the liquid!)
- ¼ cup tomato paste
- ¼ cup extra virgin olive oil
- ¼ cup nutritional yeast
- 2-3 cloves of garlic
- 1 tbsp Italian seasoning
- Sea salt & pepper to taste
Drain the chickpeas and reserve some of the liquid. Place all the ingredients in a food processor or high-speed blender and blend until smooth and creamy. Add a tablespoon at a time of the reserved chickpea liquid until you reach your desired consistency. Scoop into your favourite bento box and add your favourite crunchy veggies and enjoy!
There’s no denying it. Cold and flu season is here. With the lack of sunlight and increased time spent indoors, it’s normal for our immune systems to struggle with all those nasty bugs hanging around. As we battle the cold weather and what seems like endless snowfall, it becomes more important than ever to show ourselves (and our immune systems) some extra love.
By Michelle Lauer, Certified Nutritional Practitioner
Have you heard the great news? Fat is back and here to stay! As nutrition research evolves, we now know that healthy fats are actually essential for optimal health, not something to be blamed for the wide-spread health challenges we see today. Needless to say, the benefits of this macro-nutrient are something we get pretty excited about around here. Healthy fats are critical to manufacturing all those feel-good hormones, fueling our brains, stabilizing blood sugar levels and nourishing our nervous systems, to name a few benefits.
We couldn’t be more excited to welcome Fatso, a Canadian brand built on the magnificent benefits of super fats. Made in Victoria, British Columbia, founder Jill set out to upgrade the classic PB with her all-time favorite—as she puts it—“life-giving fats.” Fatso’s hybridized peanut butter was born out of a unique blend of coconut oil, avocado oil, MCT (Medium-Chain Triglyceride oil), macadamia oil, chia and flax. She even managed to sneak tapioca starch in for some additional pre-biotic fiber, which acts as fuel for all those beneficial bacteria in our gut. All the best things in one place, right? So let us break down why these super fats deserve a place of honour on your shelf (and on your toast).
Don’t have time to carve and roast a pumpkin? We have the perfect solution. Farmers’ Market Organic Pumpkin Puree makes it easy to add this seasonal beauty superfood to your recipes. Nothing says fall more than the pumpkin spice latte. Instead of grabbing coffee shop pumpkin spice lattes that tend to be loaded with refined sugars and artificial flavours, we have opted for a healthier, homemade alternative made with real pumpkin and warming spices. Grab your favourite book, light a Paddywax candle and enjoy the season of simple pleasures!
- 1 cup of coconut milk or non-dairy milk
- 2 tablespoons canned pumpkin
- 1 teaspoon vanilla extract
- ½ teaspoon cinnamon
- Pinch of cloves
- Pinch of nutmeg
- ¼ cup strong coffee (we love Equator!)
- Maple syrup or honey to taste
Blend all ingredients in a blender until creamy. Pour contents into a small pot and simmer for about 5 minutes until desired temperature. Garnish with some cinnamon and enjoy in your favourite mug!
For more delicious fall-inspired pumpkin recipes check out: http://www.farmersmarketfoods.com/products/organic-pumpkin/
Ilias and Sons has a long tradition of providing fresh, raw and organic Greek extra virgin olive oil and olive-based products to happy mouths in and around the Ottawa Valley. We’re based in the nation’s capital but we grow our own olives at our family grove in Vasikali, Peleponnese, Greece.
We proudly make only pure products that are completely free of any additives, preservatives, canola oil or vegetable oil. Our quality management processes have been passed down in our family for generations, ensuring that we always deliver the very best.