Last weekend I taught a gluten-free cooking class and by far the easiest and most delicious item I made (other than the kale chips of course) was my sunflower seed spread. Say goodbye to ho-hum hummus and try this recipe that will keep your metabolism running efficiently and kick those sugar cravings to the curb.

The slightly crunchy, mildly nutty flavour of sunflower seeds, coupled with a little curry spice is a match made in heaven, just spread it on a cucumber slice or brown rice cracker. The good fat in sunflower seeds is what I love most about this recipe.

If you are a regular reader of That's Fit.ca, then you are most likely well aware of the benefits of snacking. If you want to prevent your metabolism from slowing down to a snail's pace, then snacking is a good strategy to stay energized and balanced throughout the day. It also prevents you from hitting junk food at midday, which we both know isn't going to get your booty in bikini shape for poolside lounging in July.

Health benefits of sunflowers and recipe after the jump

Digging through my freezer the other day I realized it has literally become a holding tank for frozen, ripened bananas. Time to make banana bread! Like many people, I always toss my overripe bananas in the freezer knowing that I'll eventually put them to good use, which is exactly what I did with this new recipe I created from scratch.

Now when I say a "from scratch," I literally mean that I pulled a rabbit out of my hat on this one. I've made standard banana bread a million times, but I wanted to try something a little different and, of course, make it gluten-free, which my body prefers.

I decided to add chopped pear to this recipe when I recalled the Healthy Foodie's inspiring article last summer on nutrient-packed pears, here are some the health benefits:

• One medium-sized pear has as much vitamin C and potassium as a half glass of orange juice.
• Pears contain 30 percent more of the all-important potassium than their cousin the apple.
• Pears are a nutritional powerhouse offering, along with potassium, high levels of vitamin E, boron, vitamin B2 and fibre.
• They are also a good source of copper, pectin (soluble fibre), zinc, sulphur, phosphorous, magnesium, iodine and vitamin A.

Bananas make up the bulk of this recipe and they, too, are packed with nutrients:

• Bananas are one of the best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. In fact, one banana contains a whopped 467mg of potassium.
• They are an exceptionally-rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon.
• Bananas are a source of vitamin B6 and C, manganese and have long been recognized for their antacid effects that protect against stomach ulcers and ulcer damage.

Recipe after the jump

If you think that making soup is beyond your culinary expertise, then you are not alone. I used to think that, too. In fact, any recipe that involved more than one process was too complicated for my liking until it was brought to my attention the health opportunities I was missing out on by leaving soup out of my repertoire.

All of the recipes I post on That's Fit.ca are so easy you barely even need to follow the instructions - my cooking philosophy is: a little of this and a little of that - and this recipe is no exception. I created it after a busy day running all over the city and was happy to find in my fridge, upon returning home, two of my favourite superfoods for cancer prevention: broccoli and cauliflower.



This recipe embodies my theory of simple, real food that is both healthy and delicious. But before I share this recipe with you, I must tell you why you'll want to add these veggies to your diet.

Cancer Fighting

Cruciferous vegetables such as broccoli and cauliflower are superfoods that contain phytonutrients such as diindolylmethane (DIM) and indole-3-carbinol (I3C), which is said to be the source of the vegetables' potent cancer-fighting abilities.

Detoxification

Both animal and human studies show increased detoxification enzyme levels from high-glucosinolate diets, which broccoli and cauliflower both provide. Researchers suggest that this helps explain the epidemiological association between a high intake of cruciferous vegetables and a decreased risk of certain cancers, in addition to the phytonutrients already mentioned.

Nutrient-Dense and Filling

Broccoli and cauliflower are both an excellent source of vitamin A, C, K, and the synergistic B vitamins and minerals such as selenium and potassium. They are also a rich source of fibre, essential for keeping you full longer and your colon healthy.

Recipe after the jump

Each week, holistic nutritionist Joy McCarthy tells us about a common health problem she's seen in her practice and how she came to a solution.

This Week's Client: Claire, a school teacher, single mom and self-professed chocoholic

The Problem: Claire was eating chocolate every evening, but it wasn't good quality, 85 percent dark, organic chocolate, her poison was processed chocolate bars such as Kit Kat and Snickers. She was desperate to kick her habit but felt she was literally addicted admitting that she was binging on these sugary treats after dinner.

Thus, she came to see me as she realized it probably wasn't a good thing that should couldn't go a single night without chocolate. And, of course, there was the fact the extra calories weren't doing her waistline any favours.

Does Claire's problem sound remotely familiar? I know I've been there, particularly during that time of the month. And it's not surprising to me as chocolate is one of the most common foods that women find themselves "addicted" to and want to break. So the question is, why are we so addicted to chocolate?

• Chocolate contains a component called theobromine which has a stimulating effect, but to a much lesser degree than caffeine, some find this addictive.
• Serotonin-connection: Foods with sugar give us an initial happy-high similar to that of serotonin. However, it's short-lived.
• Magnesium-deficiency. Dr. Natasha Turner, ND and women's health expert advises that when her patients experience chocolate cravings she has them supplement with magnesium.
• Craving sweets, especially chocolate is a sure sign you are an "emotional eater". If this describes you then read what Deepak Chopra advises for this, after the jump

As I write this, the snow is coming down so heavy that I can't see the other side of the street. My window view from inside this warm and cozy cafe has thus inspired the perfect dinner idea for a wintery night.

You see, I think this quinoa recipe looks like sunshine on a plate. The vibrant colours and punchy flavours will remind you that spring is just around the corner despite what that naysaying groundhog determined a few weeks ago.

As a holistic nutritionist, I have converted many of clients and even some of my family from rice (or couscous, pasta etc) to quinoa as it's one of the most energizing foods that is also completely vegetarian, but contains all the essential amino acids to make it a complete protein. In short, this means that quinoa can easily replace the meat portion of your meal without sacrificing the very important protein component of a healthy balanced meal.

Foodies like myself, as well as chefs, adore quinoa because it's so versatile - it takes on the flavour of whatever you cook it with. This recipe is one of my all-time, favourite quinoa recipes.

Recipe after the jump.

When it comes to cooking I'm a bit high maintenance (HM). I may be a foodie, but I do not enjoy spending endless hours in my kitchen when I could be doing more exciting things such as meandering through Kensington Market or ice skating on the Harbourfront in Toronto.

Basically, I want my meals to taste nothing short of fabulous, but I refuse to spend more than 30 minutes making that happen. As I'm sure most of you can relate to my fabulous-yet-easy cooking philosophy, you'll love this amazing recipe that I whip up at couple of times a week, and takes no more than five minutes. It is delicious, satisfying and chock full of anti-cancer and energizing nutrients.


Kale and mushrooms are the main ingredients and here's why I love them.

1. Energizing: They're incredible sources of energy boosting B vitamins such as riboflavin (vitamin B2), pantothenic acid (vitamin B5) and niacin (vitamin B3), all of which are important for energy metabolism.

2. Anti-cancer: Just five ounces of cremini (also spelled crimini and also known as baby portobellos) mushrooms gives you a whopping 52.6% daily dose of selenium. This mineral works as a cofactor to one of the body's most important internally produced antioxidants, glutathione peroxidase, which reduces the levels of damaging free radicals in the body.

3. Anti-stress: Both the B and C vitamins in kale and mushrooms support the adrenal glands from getting a beating during periods of stress and specifically the B's, prevent fatigue related to stress.

Recipe after the jump.

Each week, holistic nutritionist Joy McCarthy tells us about a common health problem she's seen in her practice and how she came to a solution.

This Week's Client: Stephanie, law clerk, busy mom of two, multi-tasker extraordinaire

The Problem: When Stephanie eats she complains that the food feels like it's "stuck" in her gut. Her exact words are: "Every meal, about 10 minutes after eating, it feels like I have a brick in my tummy -- like nothing is moving and I feel so full, even if I don't overeat."

This is actually a very common problem with varying causes: Food moves slow as a snail through the gut, leaving one feeling full and bloated, and which many refer to as just feeling "fat." Stephanie has had digestive issues in the past -- yo-yoing from constipation to diarrhea -- and now her gut felt like it was at a complete stand still.

The first time I saw Stephanie, I had her do my "transit time" test, which is an excellent way to determine your gut health. It's fairly simple: Eat some raw or roasted beets (not pickled) and check how long it takes before it comes out the the other end. You will know, because your bowel movement will be red. If it's longer than 24hours, then things are moving slowly, which can indicate anything from a sluggish thyroid to lack of exercise, poor food combining, allergies and more.

However, rather than suggesting a multitude of tests, it made sense to start simple.

Solution after the jump...

Cookies are one of my all-time favourite snacks. They are the perfect accompaniment to a mid-morning or late afternoon cup of green tea. But not all cookies are created equal, of course, and most are packed with more sugar and unhealthy fats than a donut!

This cookie recipe, on the other hand, is a healthy one, but it doesn't sacrifice taste. Often we associate healthy with unappetizing, pasty, dry, rabbit food, but the recipes I develop in my joyous kitchen are always packed with an equal heaping of both flavour and nutrition.

As well, my recipe will make you feel fabulous and here's why:

1. It's packed with fibre from whole wheat flour and ground flaxseeds.
2. It has oats to balance your blood sugar and help lower bad cholesterol.
3. One cookie is a perfect afternoon snack that will beat any cravings.
4. Each one is dense, meaty and delicious and thus ultimately satisfying.
5. They are great for kids, people on the run and easy enough to make. I suggest baking a batch on the weekend and then freezing them.

Recipe after the jump

As I was taking the subway home the other day, freezing my buns off in this very damp city of Toronto, I came to the realization that I had very little food at home. This happens about once in a blue moon -- being a nutritionist and all, this is like a breakfast restaurant running out of eggs. It was about 4PM, so I had time to go grocery shopping but I just didn't feel like it -- I wanted to be in the warmth and comfort of my home, as soon as possible.

Walking down the hallway to my condo, I got a lovely waft of roasting garlic from my neighbour's oven and it hit me. A couple of weeks back, I was strolling past Rowe Farms in Leslieville, after seeing a client in the east end. I couldn't help but notice some root veggies in the window, yelling "Buy me! I'm local and lovely." I eagerly walked in and bought some parsnips. Little did I know what would later transpire in my kitchen with these white-ish carrot look-alikes, bursting with minerals and vitamins A, C and K.

As mentioned, I had very little food, but there were a few basics in my kitchen that would suffice: garlic, cauliflower and of course, my local parsnips. These few ingredients were the basis of the best soup I've ever made: Roasted Parsnip and Cauliflower Soup. Get the full delicious recipe after the jump...

Each week, holistic nutritionist Joy McCarthy tells us about a common health problem she's seen in her practice and how she came to a solution.

This Week's Client: Jenna, a small-business boutique owner and lover of all things dairy (especially cheese and milk).

The Problem: Winter, spring, summer or fall, Jenna has a stuffy nose. After a workout or a shower, she has to blow her nose right away. She has been congested for years and can't remember the last time she slept comfortably, with her mouth closed, breathing clearly through her nose.

If Jenna's problem sounds familiar, then you know all too well what it's like to wake up with a dry, scratchy throat because you slept with your mouth open.

There are various reasons -- from allergies and food intolerance, to indoor air pollution and the common cold -- for having a chronically congested nasal passageway. But I can assure you that taking antibiotic after antibiotic like Jenna has been doing for years is not going to do anything good for your body, other than strip your gut of good bacteria, which are essential for keeping your immune system strong.