Time for Garlic Scapes!!!

Garlic scapes are the vibrant, curly shoots that emerge from garlic plants, enticing us with their unique flavor and versatile culinary applications. These delightful green shoots add a visually appealing touch to any dish and also offer a range of health benefits. In this blog, I’ll share what garlic scapes are, when and why to harvest them (if you grow garlic!), show you how to harvest them (video time!), their nutritional value, and two easy and yummy recipes to make the most of these culinary gems.

What Are Garlic Scapes?

Garlic scapes are the flowering shoots that sprout from the stem of garlic plants. They typically appear in late spring or early summer, boasting a whimsical appearance with their long, curling stems. These scapes emerge from the garlic bulb and reach a height of about 10 to 15 inches, showcasing a vibrant green color. At the tip of each scape, you’ll find a bulbil or flower bud that can be removed before consumption.

When and How To Harvest

Knowing the optimal time to harvest garlic scapes is essential to ensure optimal flavor and tenderness. Typically, scapes are ready to be harvested when they have made one or two full loops or curls, but before the flower buds open. Harvesting the scapes helps redirect the plant’s energy towards bulb growth, leading to larger garlic bulbs during harvest time.

To harvest a garlic scape, look for its base, and carefully twist it clockwise until it breaks free from the plant or cut it off with a pairing knife or scissors. Ensure you don’t damage the plant while harvesting the scape so the garlic bulb will continue to grow until fully matured.

Here’s a video showing how I harvest my scapes!

Why Bother With Garlic Scapes?

Garlic scapes offer a wide array of nutrients, making them a healthy addition to your diet. They are a rich source of numerous nutrients, including beneficial compounds such as allicin, which has antioxidant and antimicrobial properties. Including garlic scapes in your meals can enhance both the flavor and the nutritional profile of your dishes! You can simply chop them up and use them as you would use spring onions in any dish, or you can get a bit more creative. There are loads of garlic scape recipes on the internet, but here are a couple to get you started! 

Two Easy and Delicious Garlic Scape Recipes

Garlic Scape Pesto
• 1 cup garlic scapes (chopped)
• 1/2 cup fresh basil leaves
• 1/4 cup pine nuts or walnuts
• 1/4 cup grated Parmesan cheese
• 1/2 cup extra-virgin olive oil
• Salt and pepper to taste

In a food processor, blend the garlic scapes, basil leaves, pine nuts (or walnuts), and Parmesan cheese until well combined. Slowly add the olive oil while the processor is running until the mixture reaches a smooth consistency. Season with salt and pepper to taste. Use this delicious pesto as you would any other!


Grilled Garlic Scapes
• Garlic scapes – as many as you’d like to serve per person
• Olive oil
• Salt and pepper to taste

Preheat a grill or grill pan to medium heat. Toss the garlic scapes in olive oil and season with salt and pepper. Grill the scapes for about 2-3 minutes per side, until they become tender and have slight grill marks on them (avoid charring/burning!). Remove from the grill and serve as a delightful side dish or use them as a topping for grilled meats and salads.

Enjoy!

Filed Under: Videos

Is Dark Chocolate Toxic?

Shortly after Valentine’s Day, I saw a segment on the news regarding a Consumer Report (U.S. based) that investigated the dangers of dark chocolate. The results revealed that many brands contain higher-than-safe levels of the heavy metals cadmium and/or lead.

Since I am a dark chocolate lover who eats some several times a week, I Googled the Consumer Report, which appears to have been released in December 2022. The report, entitled “Lead and Cadmium Could Be in Your Dark Chocolate”, stated that dangerous levels of heavy metals were found in many popular ‘healthy’ brands of dark chocolate bars including Lindt, Theo, and Trader Joe’s.

Consumer Reports tested 28 dark chocolate bars and found cadmium and lead in all of them and stated that for 23 of the bars tested “eating just an ounce a day would put an adult over a level that public health authorities and Consumer Reports experts say may be harmful for at least one of those heavy metals. Five of the bars were above those levels for both cadmium and lead.”

The report goes on to mention that while the greatest concern is for pregnant women and young children, people of any age are at risk as frequent exposure to lead in adults can damage the kidneys as well as cause problems with blood pressure, and compromise the immune, nervous, and reproductive systems. Pretty serious consequences linked to what has often been referred to as a healthy decadence!

My first reaction was to determine what an ounce of the brand of dark chocolate I normally have in my pantry looks like. The brand is Lindt Excellence 78% Cacao Smooth Dark. While this particular bar wasn’t included in the report, both the 70% and 85% Cacao Lindt bars were (and I often get those), with the 70% variety falling in the ‘High in Cadmium’ category, and the 85% variety falling into the ‘High in Lead’ category.

So … out comes my kitchen scale. The entire bar is 100 grams/3.5 ounces as stated on the package. My kitchen scale showed me that one square is about 1/3 of an ounce … and I usually have one or sometimes two squares at least several times a week.

Even though my one to two squares consumption is below the ‘eating just an ounce a day’ warning, I will keep two things top of mind:

#1 – Cut back on consumption.

I can happily make sure I don’t consumer more than one square a day of the Lindt 78% stash that I currently have on hand.

#2 – Look for safer options.

The ‘safer choices’ identified in the Consumer Reports brand are:

  • Mast Organic Dark Chocolate (80% Cocoa)
  • Taza Organic Deliciously Dark Chocolate (70% Cacao)
  • Ghirardelli Intense Dark Chocolate (both the 86% and 72% Cacoa bars)
  • Valrhona Abinao Dark Chocolate (85% Cacao)

Related to #2, when I buy chocolate from a small local supplier, I’ll ask them if they can comment on how their products measure up on the topic of heavy metals.

It Goes Beyond Dark Chocolate!

While this report focused on dark chocolate, the Canada Food Inspection Agency stated that “lead and cadmium are naturally occurring metals that enter the environment through both natural and industrial processes, ending up in the air, soil and bodies of water.” Some sources state that even healthy foods like carrots, sweet potatoes, and spinach contain heavy metals.

Of course … LOTS … and remember two words:

MODERATION AND VARIETY

Moderation and variety are important concepts to remember when it comes to eating food – including dark chocolate!

 Other good news is that studies show that there are many foods and nutrients that can offer protection against cadmium and lead and other heavy metal toxicity including:

  • The minerals zinc (pumpkin seeds are a good source), calcium (dark leafy greens, cruciferous and brassica family veggies are a good source), and selenium (Brazil nuts are a good source – you just need one a day!)
  • Vitamin C, Vitamin E, and the B vitamins. These nutrients and so many others are abundant in a wide variety of fruits, vegetables, nuts, seeds, and unprocessed whole grains. Maker sure your grocery cart includes lots of veggies and some fruits and include all the colours of the rainbow!
  • Garlic and onions
  • Turmeric (curcumin) and ginger
  • Green tea
  • Probiotics – Probiotics offer SO many health benefits. I have been taking a daily probiotic supplement for over 10 years. Are you taking one yet?

Bottom line? I’m not giving up my dark chocolate, but I will keep the Consumer Report findings in mind. I’ll also continue practicing moderation and variety, continue to eat a healthy diet, and choose ‘cleaner’ brands of dark chocolate whenever possible.

Take control of what you can!

Filed Under: Tip of the Month

10 Random (but Practical!) Tips for Better Health

Did you make New Year’s resolutions this year? If so, are you still on track? If not, you’re not alone as many sources estimate that 80% of people ditch their New Year’s resolutions by February!

I’ll tell you a secret. I don’t bother with New Year’s resolutions. That doesn’t mean I don’t strive to make changes or work on new habits that will improve my physical, mental, financial and social well being; however, instead of setting big, challenging changes for myself once a year on January 1st, I prefer to make small, simple, and practical changes throughout the year.

As we are halfway through February and its likely that many of those lofty New Year’s resolutions have been tossed to the side, I thought I’d take 10 minutes to share ’10 Random – but Practical Tips – for Better Health’ that you can start any time.

Enjoy!

Filed Under: Videos

Got Joint Pain? Get Joint-Pro™ Concentrate by CanPrev!

Why Do You Have Joint Pain?

The most common cause of joint pain is osteoarthritis (OA). Let’s break that word down:

“osteo” = bone
“arthro” = joint
“itis’ = inflammation.

Simply put, OA is inflammation of the joints. It commonly occurs in the hips and knees which are the body’s primary weight bearing joints. OA is responsible for approximately 80% of hip replacements and approximately 90% of knee replacements. While OA is rarely life-threatening, it is lifestyle-threatening.

OA is commonly referred to as a ‘wear-and-tear’ condition of the joints. Over time, cartilage (the protective rubbery cushion that covers the ends of most bones that meet at a joint), wears away eventually leading to ‘bone-on-bone’ which become inflamed. As this happens, our joints can become painful and stiff. Osteoarthritis exists in some degree in all individuals over age 65 and women are affected more than men (mostly due to more pronounced hormonal decline).

What Can You Do?

There are numerous things that can help to prevent or slow down the development of arthritis OR at least alleviate the symptoms. These include:

  • Lose weight if necessary (avoid fad diets – consult with a nutritionist like yours truly!)
  • Limit sugar, alcohol, starchy foods, wheat, processed grain products, and processed foods.
  • Avoid nightshade vegetables (e.g. potatoes, tomatoes, eggplant, bell peppers) if you find they aggravate joint pain. Nightshades may inhibit collagen repair and promote inflammation.

  • Eat an anti-inflammatory diet, including a variety of vegetables and omega-3 rich foods (e.g. salmon, mackerel, anchovies, sardines, herring, flaxseeds, chia seeds, walnuts).
  • Eat healthy fats 
  • Keep moving/exercise
  • Take joint-health supplements like Joint-Pro™ Concentrate

Why Joint-Pro™ Concentrate?

CanPrev’s Joint-Pro™ Concentrate is a complete joint pain relief formula made with hydrolyzed collagen, hyaluronic acid and glucosamine in a liquid form for optimal absorption. These naturally occurring compounds are critical components of cartilage, bones, tendons, ligaments and the synovial fluid that cushions the joints. It also contains several anti-inflammatory ingredients, such as Devil’s Claw, Ginger, Curcumin and Boswellia, which work synergistically to reduce pain and swelling.

To order a bottle of Joint-Pro™ Concentrate, send an email to info@perfectresonance.com with the subject line “Joint-Pro™ Concentrate” and I’ll contact you with order, payment, and pick-up options (Ottawa-area only). A 500ml bottle costs $40 + HST (as of Feb 1 2023 – subject to change) and will last just over one month when taken at the recommended daily dose of one tablespoon (15 ml). 

Take control of what you can!

Filed Under: Featured Product

My Favourite Salad Dressing

We have a green salad with lunch and/or dinner just about every day. I often just spritz on some EVOO (extra virgin olive oil) and balsamic or apple cider vinegar and sprinkle on some unrefined salt, but when I have time and want something a bit more interesting, I make this honey-dijon-garlic dressing. Everyone LOVES it! It will last a good week or so in the fridge (you can also freeze it), so feel free to double or triple the recipe. Note that when you refrigerate this dressing, the olive oil will solidify, so make sure you take it out of the fridge about 30 minutes or so before you want to use it. You can ‘re-liquify’ it more quickly by putting the bottle in some warm water. Either way, shake well before using.

This recipe makes about 3/4 cups of dressing which will be plenty for several salads. Feel free to double or triple it!

What You’ll Need:

  • 1/2 cup EVOO
  • 1/4 cup organic apple cider vinegar
  • 1 large clove of garlic – minced
  • 1 TBSP honey
  • 1 TBSP Dijon mustard
  • 1/4 tsp salt
  • pinch of pepper (optional)

Blending It:

Put all ingredients into a blender (I used a Magic Bullet) and blend until creamy and smooth. It will end up looking like this:

I love it just as is, but give it a taste and see how you like it. Adjust by adding more of any of the ingredients (suit your taste!) and blend again … and taste again! Once you have it just the way you like it, set it aside and pour it onto the salad just before serving, or pour the dressing into a creamer or small bottle and let everyone pour as much or as little of it as they want on their own salad.

Storing It:

If you aren’t’ going to use it right away, or if you have any leftover dressing after using it, store it in a glass jar and keep refrigerated for a week or so (if it lasts that long!)

Enjoy!

Filed Under: Recipes

Dreading Back-to-School Lunch Packing?

It’s hard to believe that ‘for real’ (non-virtual) back-to-school time is finally here.  After years of masks, social distancing, and virtual classrooms, students are finally going to be able to get back to a normal – and hopefully healthy – school experience.

Among the many challenges of getting back into the routines that come with back-to-school time, is wracking your brain with what to pack your kids (or yourself!) for lunch, day-in, day out.

We all do our best to include healthy food in our children’s lunch boxes (and our own for that matter!); however, sometimes the difference between a child eating or not eating their lunch is all in the “marketing”, that is, the presentation and packaging.

Fun & kid-friendly containers can help transform lunch-bag letdown into lunch-bag fun! My kids are all grown up now, but our favourite lunch gear was from a company called Bentology. Bentology products are designed to help you pack nutritious bento box style lunches for school (or work … or play!). The unique design of this durable line of products makes it easy to break free of the sandwich mentality, and as a bonus, the products are free of phthalates, BPA, PVC, or lead.

Click here to check out these great products … and if you’re looking for healthy lunch and snack ideas, check out my post “10 Ways to Think Outside the Lunch Box”.

Filed Under: Featured Product

Recipes for Canada Day & other Summertime Gatherings!

The Canada Day weekend officially kicks off summer for many of us, and that often includes enjoying gatherings with family and friends.

In this blog, I’m sharing 5 appetizer/starter recipes, 5 salad/side dish recipes, and 5 sweet treat recipes that make great additions to Canada Day and other Summertime gatherings.

Just click on the recipe name/title to see the full recipe.

Enjoy!

Appetizers/Starters

1 – Veggies with cilantro-lime-jalapeno-garlic dip

I first tried this dressing at a family celebration in Nova Scotia. It was served on the side, to be drizzled over a roasted vegetable salad. I love roasted veggie salads and I LOVE cilantro, so this sounded like a winning combination to me … and it certainly was!

2 – Veggie Rice Paper Wraps

These veggie rice paper wraps are a hit among veggie lovers and carnivores. They are fun to make, and easy enough to get many hands (even little ones!) involved. They make a great starter to a meal, or they can be a meal on their own.

3 – Hummus

This recipe is healthy, quick and delicious! Once you have the ingredients assembled, just throw them into a food processor or blender and you’re done!

4 – Guacamole

Guacamole is a delicious way to enjoy all the health benefits of avocados. This recipe is quick and easy…and includes a tip for preventing your left over guacamole from turning brown!

5 – Cheezy Crisps

Like crackers and cheese? You’ll love these crispy and delicious bites!

Salads & Side Dishes

1 – Roasted Cauliflower & Butternut Squash Salad with Tahini Dressing

This salad is one of my go-to’s for summer BBQs, pot lucks, and big family gatherings. It’s a delicious and healthy alternative to traditional potato salad. This recipe makes about 12 cups of finished salad, so adjust the ingredient amounts as needed. Leftovers keep well in the fridge for several days.

2 – Grilled Veggies on Quinoa Tabouleh

This is a great side-dish at any time of year, but especially when farmers markets are bursting with fresh, local veggies. You can serve it warm or cold, and leftovers keep well for a few days.

3 – Kale & Sweet Potato Casserole

This recipe incorporates two of the most nutrient-packed veggies into one delicious casserole! It serves 6-8 as a side dish and can be prepared a day or two in advance.

4 – Chickpea & Artichoke Heart Salad

I’ve been making this salad for years. It is so easy and really delicious. It’s a great side dish to poultry or fish mains (especially if they have a Mediterranean theme), and a perfect dish to bring to a picnic, potluck, or BBQ. You can make it more substantial by adding a cup or so of cooked quinoa.

5 – Broccoli Salad

This broccoli salad is packed with nutrient-dense foods and makes a great side at any time of year. Use pomegranate seeds, diced red bell pepper, or dried cranberries instead of (or in addition to) the raisins for a festive Canada Day vibe!

Sweet Treats

1 – Power-Packed Cookies

These grain-less cookies are loaded with nutrient-dense ingredients. They are easy to make and freeze beautifully.  This recipe makes about 3 dozen cookies. 

2 – No-Bake Yummy Snack Bars

Not only are they easy to make, they are also soooo delicious and loaded with healthy, nutrient-rich ingredients. They are a GREAT alternative to store-bought granola bars and freeze well.

3 – No-Bake Date/Nut/Chocolate/Coconut Balls

 

I first made these delicious grain-free, egg-free, and dairy-free treats for Christmas; but they are so delicious and quick to make that I whip them together whenever we want a sweet treat.

4 – Chocolate & Banana Frozen Treats

These dairy-free, egg-free, gluten-free, and sugar-free (other than the natural sugars in the bananas) frozen treats are super easy to make and a perfect way to use up very ripe bananas! You can make them up in popsicle molds for a classic casual fudgesicle-like summer treat, or in muffin tins or other fancier molds to serve them up as a more formal dessert.

5 – Flourless Oatmeal Chocolate Chip Cookies

These delicious cookies are so easy to make – and they are wheat-free, dairy-free, and egg-free! This recipe makes about 18 cookies, so you may want to double it as they go fast! They also freeze well.

Filed Under: Recipes
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