Yes. Pure canola oil is gluten free and non-allergenic.  When any oil is extracted, small amounts of proteins from the seeds or nuts can remain in the oil.  However, as canola seeds are not related to wheat, any proteins found in the oil should not cause a celiac reaction.

Canola can be grown in rotation with wheat, rye, barley or triticale, but the seed is always cleaned before processing.  After crushing canola oil is refined and tested for any detectable levels of gluten proteins.

Canola oil is a great choice for a healthy diet because it’s lowest in saturated fat, has a good balance of omega-3 and omega-6 fatty acids and is trans-fat free.

Celiacs should always read the label and be aware of allergies to preservatives and/or additives in all food.

Are all fats bad for you?

Not all fats are bad.  We actually need fat in our bodies to keep us warm, insulate our organs and absorb fat-soluble vitamins.  Canola oil is a healthy, local, good-for-you product that provides the essential fatty acids omega-3 and omega-6.  It’s very low in saturated fat, has no cholesterol and is trans fat free.

Canola oil is a local product we can all benefit from using in our cooking and baking every day.  It’s economical and jam packed with all the right fats and the least of the bad fats.

Check out the Comparison of Dietary Fats chart below to see how the most commonly used cooking oils and fats compare to each other.

Comparison of Dietary Fats Chart

What oil(s) do you use in your kitchen? Share with us in the comment section below.

May is Celiac Awareness Month

We’ve also included a gluten free cookie recipe for you to try in May for Celiac Awareness Month.  We’ve been sharing posts each week  – Gluten Free Sesame Bread, What is gluten intolerance? and Gluten Free Fudge Brownies, All about gluten free flours to help us learn more about celiac disease and become educated on what it takes to have a gluten free kitchen.

Our brand new complimentary Gluten Free edition of Be Well Magazine is available for you to order online today!  It is packed with recipes including the Mini Gluten Free Chocolate Chip Cookie recipe (found below).

Be Well…Jenn

Mini Gluten Free Chocolate Chip Cookies

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Ingredients:

1/2 cup canola oil (125 mL)
1/2 cup sugar (125 mL)
1/4 cup brown sugar (50 mL)
1 egg (1 )
2 tsp vanilla (10 mL)
1 cup whole bean flour (250 mL)
1/4 cup quinoa flour (50 mL)
1/2 tsp baking soda (2 mL)
1/4 tsp salt (1 mL)
1/2 cup mini chocolate chips (125 mL)

Directions:

1. Preheat oven to 350°F (180°C).
2. In a large mixing bowl, combine canola oil, sugar, brown sugar, egg and vanilla. Beat well.
3. Mix in whole bean flour, quinoa flour, baking soda and salt. Mixture will be stiff.
4. Stir in mini chocolate chips.
5. Form dough into 1 inch (2.5 cm) balls and place on oiled or parchment paper lined cookie sheets, about 1 ½ inches (4 cm) apart. Press balls down with a fork.
6. Bake for 6 – 8 minutes or until nicely browned.
7. Cool completely on a wire rack.

Nutritional Information for Mini Gluten Free Chocolate Chip Cookies:

Following the success of last year’s cookie contest at the Ontario Home Economics Association (OHEA) conference, the Manitoba Canola Growers hosted a cupcake contest for OHEA’s annual conference this past March.

The contest was blind judged by Pay Chen, former Winnipeg TV host who now calls Toronto home, and Ellen Pruden, Education and Promotion Manager at MCGA. The winning cupcake was a decadent Lemon Cupcake with Cheesecake Frosting submitted by Katrine Gahol. It beat out the other 20 entries for first place.

Katrine, a second year student in the Nutrition and Food program at Ryerson University entered the contest on a whim.  She didn’t know about the contest until some friends suggested she enter it.

The creation

The cupcake recipe was based off Katrine’s favourite vanilla cake recipe. She experimented to get its density just right and enjoyed coming up with the perfect flavour. Two flavours that didn’t make the cut were chocolate and green tea. “The green tea one was too bitter,” Katrine laughs. She decided with lemon and got really creative with the frosting. Cream cheese frostings are popular, but she had never seen a frosting that was cheesecake-flavoured, so she decided to go for it.  The result was the luscious combination of lemon and cheesecake that resulted in first place.

Professional Development

This was Katrine’s first time attending the OHEA conference. She is always looking for learning opportunities and went to the conference because she wanted to learn more about home economics, an area that is not very familiar to her.

She entered the Nutrition and Food program with the goal of becoming a dietitian. After almost two years in the program she has learned there are many more options and has discovered other areas she enjoys. “Product development is an area that interests me,” Katrine admits. “I like the food science it involves.” However, she hasn’t dismissed anything yet, “I am still considering becoming a dietitian.”

In the meantime, she is enjoying taking in the program and all it has to offer. Learning more and more about food everyday is her favourite part of the program. “Being able to meet people who have the same interests,” is a close second she says.

Be Well…Wendy

Lemon Cupcake with Cheesecake Frosting

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Ingredients for Lemon Cupcakes:

3 eggs (3 )
1 1/2 cup sugar (375 mL)
1/2 tsp vanilla extract (2 mL)
1 cup 2% milk (250 mL)
1/2 cup canola oil (125 mL)
2 1/4 cups all purpose flour (560 mL)
3 1/2 tsp baking powder (17 mL)
1/2 tsp salt (2 mL)
2 Tbsp lemon juice (30 mL)

Directions for Lemon Cupcakes:

1. Combine all ingredients in large mixing bowl. Beat on low speed for 1 minute. Scrape sides of bowl a couple of times.
2. Continue to beat ingredients on high for 3 minutes.
3. Meanwhile, line 2 muffin pans with paper cups.
4. Divide batter into 24 paper cups.
5. Bake cupcakes at 350F for approximately 18-20 minutes or until tops are golden brown and a toothpick inserted into the center of cupcakes comes out clean.

Ingredients for Cheesecake Frosting:

8 oz cream cheese (250 g)
1 Tbsp lemon juice (15 mL)
1/2 cup sugar (125 mL)
2 eggs (2 )

Directions for Cheesecake Frosting:

1. Beat together cream cheese, lemon juice and sugar.
2. Continue beating, adding the eggs one by one.
3. Heat the mixture over medium heat, continuously stirring until the mixture reaches a very thick consistency.
4. Refrigerate the mixture for about an hour. The mixture will continue to thicken in the fridge.

Tonight it’s Black Bean and Lentil Salad with Chili Lime Vinaigrette and Pineapple & Carrot Chiffon Cake (recipes below).

Spring has sprung

Everyone is out enjoying the warmer temperatures. Finally our farmers are out on the land seeding.  Kids are out playing in the yard, practicing on the soccer field and hitting home runs. Parents are walking, biking and jogging and there is still playoff hockey on TV.

Busy nights need easy dinners

I know I am feeling the pressure to race home, feed the family and get off to our activities.  My solution is a quick and easy dinner recipe – Black Bean and Lentil Salad with Chili Lime Vinaigrette (recipe below).  For families who need a gluten free option, this one hits the mark.

This is the perfect go to salad that can be an all-in-one meal, a great snack after school or work before running off to the next activity and packs perfectly the next day for lunch.

Why I love this salad?

Because it’s fresh and healthy.  It’s great to fuel your body.  Black beans and lentils are healthy protein options.  Remember if you are using canned beans and lentils you want to drain them and give them a really good rinse under running tap water to remove over 40% of the sodium used for canning or you can purchase no salt added varieties.

The chili lime salad dressing is light, fresh and made with simple, easy to find ingredients.  It’s a favorite in my house, Jenn Dyck’s and Haylan Jackson’s.

Don’t forget about dessert this week!

Not everyone has time to make a chiffon cake for dessert during the week but if you do, this is an easy one.  Pineapple & Carrot Cake with Cream Cheese Icing is a winning recipe inspired by Jordain Houdayer.  The best of the best that Fiona Odlum and I judged from the baking students at the new The Paterson Global Foods Institute at Red River College this spring.

Chiffon cakes are a very light and high cake which makes them ideal for icing.  A classic cream cheese icing is the perfect match and creates a luscious combination.  It’s not an everyday dessert but would be perfect for showers, weddings and summer parties.

Enter to win

In celebration of Love Your Lentils Month, tell us in the comment section below “What is your favourite type of bean or lentil to use in salads?” and we will enter your name for a chance to win 1 of 3 canola oil squeeze bottles.*  These squeeze bottles are great to keep on your counter so you can mix up a homemade vinaigrette any night of the week.

Some of our favourites are; black beans, chickpeas, white kidney beans and green lentils.

*Contest closes on this post May 31, 2013. Winner will be notified via email and listed in the comment section below. Full contest rules are available here.

Be Well…Ellen

Black Bean & Lentil Salad with Chili-Lime Vinaigrette

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SALAD INGREDIENTS:

1 (19 oz) can black beans, rinsed and drained (1 (540 mL) can)
1 (19 oz) can lentils, rinsed and drained (1 (540 mL) can)
1 avocado, chopped (1 )
1 medium tomato, chopped (1 )
1 orange or yellow pepper, chopped (1 )
1/2 cup thinly sliced red onion, chopped (125 mL)

DIRECTIONS:

In a large bowl, combine salad ingredients. Stir in vinaigrette and toss lightly.

CHILI-LIME VINAIGRETTE INGREDIENTS:

1/4 cup canola oil (60 mL)
1/2 tsp grated lime peel (2 mL)
1/4 cup fresh lime juice (60 mL)
1 Tbsp honey (15 mL)
1 Tbsp chopped fresh cilantro (15 mL)
1 clove garlic, finely chopped (1 )
1/2 tsp crushed red pepper flakes (2 mL)
1/2 tsp ground cumin (2 mL)
1/2 tsp coriander (2 mL)

DIRECTIONS:

In measuring cup or small bowl, whisk together all ingredients. Pour over salad.

Pineapple & Carrot Chiffon Cake

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Pineapple & Carrot Chiffon Cake Ingredients:

6 eggs, separated (6 )
1/4 tsp cream of tartar (1 mL)
3/4 cups sugar (175 mL)
2 1/4 cups all purpose flour (550 mL)
1 Tbsp baking powder (25 mL)
2 tsp cinnamon (10 mL)
1/2 tsp nutmeg (2 mL)
1/2 tsp salt (2 mL)
1/2 cup canola oil (125 mL)
1 tsp vanilla (5 mL)
1 can crushed pineapple, well drained, reserve juice (14 oz) (398 mL)
1 cup finely grated carrot (250 mL)
1/2 cup well drained crushed pineapple (125 mL)
3/4 cups sugar (175 mL)

Pineapple Carrot Cake Directions:

1. In large mixing bowl, beat 6 egg whites and until foamy. Add cream of tartar. Beat at high speed until soft peaks form. Add ¾ cup (175 mL) of sugar, 1 tbsp (15 mL) at a time, and continue to beat egg whites until glossy peaks form. Set aside.

2. In second large bowl, combine flour, ¾ cup (175 mL) sugar, baking powder, cinnamon, nutmeg and salt. Whisk to combine ingredients.

3. In third large bowl, beat 6 egg yolks with canola oil until well blended. Add vanilla and ¾ cup pineapple juice. Mix well.

4. Pour liquid ingredients into the bowl with dry ingredients and beat slowly until ingredients are well combined, about 1 minute.

5. Stir in grated carrots and ½ cup (125 mL) crushed, well drained pineapple.

6. Spoon about ¼ of the egg whites into the batter and stir into the batter. Add remaining egg whites and gently fold into the batter.

7. Pour mixture into an ungreased 10 inch angel food pan. Run spatula through batter to eliminate any large air bubbles. Smooth top.

8. Bake at 350F (180C) for about 50 -55 minutes or until cake springs back when lightly touched. Turn pan upside down and rest tube on small glass. Allow cake to cool completely.

9. Run knife around edge of pan and tube. Invert cake onto cake plate. Cover top and sides of cake with Cream Cheese Frosting. (Recipe follows.) Garnish cake with toasted coconut and candied pineapple.

Cream Cheese Frosting Ingredients:

8 oz cream cheese, room temperature (250 g)
1/4 cup canola margarine (50 mL)
1 tsp vanilla (5 mL)
5-5 1/2 cups icing sugar (1.25 – 1.375 L)

Cream Cheese Frosting Directions:

1. In large bowl, beat together cream cheese and canola margarine until very smooth and no lumps are visible.
2. Beat in vanilla.
3. Add icing sugar and beat well.
4. Frost top and sides of cooled cake.
5. Garnish cake with candied pineapple or candied sugar carrots

If you know a school or daycare that would be interested in a free farm tour with Haylan, contact us today.  Tours book up fast but we still have some spaces available this summer.

Welcome to the team Haylan and we are proud to offer you a new adventure!

Be Well…Jenn

Growing up in rural Manitoba

I grew up on a mixed farm just outside of Inglis, Manitoba (400Km Northwest of Winnipeg).  Our cattle farm has purebred Charolais and Simmental herds and an Angus x Simmental commercial herd.  We also grow and harvest wheat, barley, oats, and CANOLA!

Growing up on a farm, I was a part of many different agricultural organizations such as; 4-H and both the provincial and national Charolais Youth Associations.

Leaving the farm for education

After high school, I left Manitoba to attend Dalhousie University in Halifax, Nova Scotia. After receiving my Bachelor of Arts Degree in Canadian History, I returned to Manitoba to work for a year before returning to school.

Educating about farming

I have just finished my first year of my Bachelor of Education Degree at the University of Winnipeg. This summer I will be working on the Kelburn Farm, coordinating the Canola Learning Centre.

Everyone has a passion or two or three…

I’m passionate about being outside, hiking, x-country skiing, fishing, gardening, biking, reading, interior design, music, art, and sharing good food with friends and family. I am a Canadian History nut and have a love for wooden country grain elevators. My favorite meal of the day is breakfast, and I don’t know what I would do without coffee.

On cooking and baking

I can cook and bake and I am quite competent at both when I want to be. However, my sisters may disagree!  I would much rather clean up from supper than cook it.  I was raised in a large family, so I learned to cook in large family sized portions.

Since moving away from home, I have had to learn to cook in one-two person meal sizes (always making enough for left-over school lunches!).  When I am cooking for myself, I look for recipes that are gluten and lactose free (or can be altered to be gf/lf), quick, easy, have some kind of protein and will have leftovers that can be frozen into lunch size portions.

It’s an adventure!

My mother (pictured above with my Dad on our farm), an incredibly inspirational woman, has a positive outlook on life to match her optimistic motto: “it’s an adventure!” So, here I am on this great new adventure with the Manitoba Canola Growers.

Over the next several months I am being challenged.  First, I need to figure out how to develop a better relationship with my kitchen so I can do my second challenge which is to share easy, gluten free recipes with you.  And third, to find even more reasons to love Canadian agriculture.

It’s all a big adventure and I hope you’ll tag along.  Enjoy my first pick for an easy summer salad below – Black Bean & Lentil Salad with Chili-Lime Vinaigrette.

Be Adventurous… Haylan

Black Bean & Lentil Salad with Chili-Lime Vinaigrette

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Salad Ingredients:

1 (19 oz) can black beans, rinsed and drained (1 (540 mL) can)
1 (19 oz) can lentils, rinsed and drained (1 (540 mL) can)
1 avocado, chopped (1 )
1 medium tomato, chopped (1 )
1 orange or yellow pepper, chopped (1 )
1/2 cup thinly sliced red onion, chopped (125 mL)

Directions:

In a large bowl, combine salad ingredients. Stir in vinaigrette and toss lightly.

Chili-Lime Vinaigrette Ingredients:

1/4 cup canola oil (60 mL)
1/2 tsp grated lime peel (2 mL)
1/4 cup lime juice (60 mL)
1 Tbsp honey (15 mL)
1 Tbsp chopped fresh cilantro (15 mL)
1 clove garlic, finely chopped (1 )
1/2 tsp crushed red pepper flakes (2 mL)
1/2 tsp ground cumin (2 mL)
1/2 tsp coriander (2 mL)

Directions:

In measuring cup or small bowl, whisk together all ingredients. Pour over salad.

Combine the dressing ingredients in a small bowl.  Puree using a hand blender.  Pour over the salad and toss.

If you’ve made a trip into your local bulk food store you will notice that there is a huge section dedicated to gluten free flour options.  Many of these same flours are also available in major grocery stores too.  My first trip into this section at my local Bulk Barn was rather overwhelming and it was a good thing I had my recipe in hand so that I could buy exactly what I needed.

It did get me thinking about why there are so many options and why you might need to blend them in a recipe.  Below is some information from our latest edition of Be Well Magazine – Gluten Free Edition that was pulled together by a member of our Be Well team, Wendy.  I’ve also included a recipe for Gluten Free Brownies too!

As part of Celiac Awareness month we have been shaing weekly content about gluten free baking.  Last week we shared information about Celiac Disease and a recipe for Gluten Free Sesame Bread.  Stay tuned for another feature next week!

Which gluten free flours do you use in your kitchen?

Be Well…Jenn

All about Flours

The combination of flours and amounts used in these recipes were carefully selected and tested for each recipe.  The results vary depending on what you are baking; breads, cakes and cookies each require a different reaction.

Each type of flour serves a purpose in the recipe, providing it with moisture, protein or smoothness.  The xanthan gum is required in the absence of gluten.  Its role is to hold your baked goods together and give them some stretch.

Gluten Free Flour Chart

Gluten Free Fudge Brownies

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Ingredients:

1/2 cup gluten free all purpose flour (125 mL)
1/4 cup brown rice flour (60 mL)
1/4 cup coconut flour (60 mL)
2/3 cups cocoa powder (150 mL)
1/2 tsp baking powder (2 mL)
1/2 tsp salt (2 mL)
1/2 tsp xanthan gum (2 mL)
1/3 cup canola oil (75 mL)
1/2 cup brown sugar (125 mL)
1/2 cup white sugar (125 mL)
1 egg (1 )
2 tsp vanilla (10 mL)
1/3 cup hot water (75 mL)
1 cup semi sweet chocolate chips (250 mL)

Directions:

1. Preheat oven at 350°F (180°C).
2. Spray a 9×9 inch (23×23 cm) pan with canola oil.
3. In a large bowl, combine all flours, cocoa powder, baking powder, salt and xanthan gum. Set aside.
4. In second large bowl, beat together canola oil, brown sugar, white sugar, egg and vanilla until well combined.
5. Add dry ingredients and hot water to sugar and egg mixture and continue to mix just until ingredients are combined. Mixture will be very thick. Stir in chocolate chips.
6. Spread batter into prepared pan using a wet spatula.
7. Bake in oven for 20 minutes or until a toothpick inserted comes out clean.

Nutritional Information:

I am inspired by people around me.  A few years ago, I had the great pleasure of going to Napa California and working with Chef Almir Da Fonseca of the Culinary Institute of America.  For a foodie like me, it was like a kid going to Disneyland.  I was so excited to go, see their kitchen and learn from a master chef like Chef Almir.  Chef Almir is an amazing instructor; you can watch him and the wonderful recipes that he created.

It was Chef Almir that inspired me to showcase the flavoured oils at events. If you have been to any of our Be Well Connect Events, Supper in the Field or perhaps we met you at the first ever Food Bloggers of Canada conference you will have tried these flavoured oils.

An oil tasting, really?

Yes it might sound weird but here at the canola growers we do it more than anyone would imagine.   It’s an easy, fun (yes fun) way to experience canola oil.  Some people may be familiar with wine, chocolate, scotch and olive oil tastings, so why not canola oil.

Choosing the right canola oil

There are many different types of canola oil that you can buy.  You can select from your everyday canola oil to expeller pressed, high stability and cold pressed.  They all taste different and can be used in different cooking and baking applications.

Everyday canola oil can be used for everything while your cold press canola oil should not be heated.  High stability canola oil is a great choice for the deep fryer and constant high heat use.  High stability canola oil is ideal for restaurants or as a home cook; you can purchase a 16 litre jib (container) for deep frying a turkey.

Create your own canola oil tasting

If you have never tasted canola oil, here is an easy lesson or a DIY on how to create your own tasting at home.

1. Pour your canola oil into a container
2. Look at it, notice the colour, the viscosity of the oil
3. Smell it
4. Now, take a small amount of canola oil in your mouth
5. Move it around, let it touch and coat each and every taste bud, this will warm it up to release the flavours
6. Now, open your mouth slightly and draw in air and make a sucking noise (a reverse whistle) yes, you have to make the noise for the full effect of tasting canola oil.  You are doing this not too look or sound funny even, breathing in helps to enhance the taste and flavour notes
7. Sallow or spit out, it’s your choice.
8. If you have a cold, you will not experience the same flavour notes

Make your own flavoured canola oil

You can flavour canola oil with just about anything.  The options are truly endless and only limited by your own imagination.  To get you started we have shared 4 recipes that you can make at home (recipes are below).

1. Razzle Me Basil Me Canola Oil
2. “Just Eat It” Roasted Beet Canola Oil
3. Flavour Me Vanilla Canola Oil 
4. Ginger Lime Time  Canola Oil

Food safety and flavoured oils in the home kitchen

When making flavoured oil recipes it is critical that you are following proper food safety guidelines.  It’s very important when making these oils to NOT leave them on the counter. Please keep them in the fridge and only for the maximum of 3 days and then discard any unused oil.

How would you flavour your canola oil?  Share with us in the comment section below.  The Be Well team would love to hear from you and read about your ideas.

Be Well…Ellen

Razzle Me Basil Me Canola Oil

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Ingredients:

1 1/2 cup canola oil (375 mL)
1/2 cup basil leaves, washed, blanched and squeezed dry (125 mL)
1/2 cup spinach leaves, washed, blanched and squeezed dray (125 mL)
2 Tbsp lemon zest (30 mL)

Directions:

1. In a pot with boiling, salted water, blanch the basil and the spinach until the green color is bright. Remove from the boiling water and place it in an ice bath to chill it quickly; drain and squeeze out the excess water.
2. In a blender, place basil, spinach, zest, salt, and pepper. Slowly add the canola oil until well emulsified and until smooth.
3. Season to taste. Refrigerate for up to 3 days.

“Just Eat It” Roasted Beet Canola Oil

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Ingredients:

1 cup canola oil (250 mL)
3 small roasted red beets (3 )
2 Tbsp fresh tarragon, finely chopped (30 mL)
1 tsp pink grapefruit zest (5 mL)
1/2 tsp lemon zest (2 mL)

Directions:

1. In a blender, place roasted red beets, tarragon, grapefruit and lemon zest; blend until smooth. Slowly add the canola oil until well emulsified.
2. Season to taste. Refrigerate for up to 3 days.

Flavour Me Vanilla Canola Oil

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Ingredients:

1 1/2 cup canola oil (375 mL) 1 fresh vanilla bean pod (1 )
1 tsp lemon zest (5 mL)
1/2 tsp sea salt (2 mL)
1/2 tsp black pepper, freshly cracked (2 mL)

Directions:

1. In a small saucepan, bring the canola oil to 140°F; do not boil.
2. Add the freshly scraped vanilla bean and the pod; mix well. Add the lemon zest, salt, and pepper.
3. Remove from heat and place in a glass container. Let it rest overnight in the refrigerator.
4. To serve, bring the infused oil to room temperature or just warm. Refrigerate for up to 3 days.

Ginger Lime Time Canola Oil

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Ingredients:

1 cup canola oil (250 mL)
1 tsp fresh grated ginger (5 mL)
1 tsp lime zest (5 mL)
Pinch salt
Pinch fresh ground pepper

Directions:

1. In a small saucepan, bring the canola oil to 140°F; do not boil.
2. Add the fresh grated ginger; mix well. Add the lime zest, salt, and pepper.
3. Remove from heat and place in a glass container. Let it rest overnight in the refrigerator.
4. To serve, bring the infused oil to room temperature or just warm. Refrigerate for up to 3 days.

My mother turned 81 April 16^th and she is fit as a fiddle!  I have always enjoyed a very close, loving, supportive and mutually respectful relationship with my mother. I noticed as we both grow older we have become more like really close sisters (though she tends to still mother me every now and again!).

I look back on the past several years of this awesome relationship with my mother as I wanted to know; why do I enjoy this great relationship with her while it wasn’t always the same for her and my older sister and my older sister and I?

Observation and quality time

My answer to this question was made clear when I now observe the relationship between my mother and my older sister, they too have developed over the last 8 or more years a relationship that is similar to what I have always had with my mother- it is great! I too share an awesome and beautiful relationship with my sister!

All three of us spend a lot of quality time together and we enjoy each other’s company-a lot!  We are truly now like three sisters who are very close to each other.

What’s the secret?

So, are you wondering what the answer I discovered that is responsible for this awesome relationship we three have?   We hear each other.  We hear each other!

In the earlier days we would be deaf to the needs, nuances and quirks that we each bring to the relationship. We would fail to hear the need to be understood before, as Stephen Covey in his book, 7 Habits of Highly Effective People puts it, we were understood!  We each wanted to have the honour of being heard but were slow on the draw to reciprocate this respect back to the other person.

Now when we are with each other (it’s been like this for easily 10 years or more!) you can see the deep desire to truly hear each other. We each are committed to understanding each other before we ask to be understood. It’s been a powerful life journey I have been on with these two awesome women!

How do you hear someone?

• Begin with the end in mind.  This is another of Covey’s habits and it is one that will, if practiced diligently, always help you to better hear and understand the other person.
• Truly listen to be changed by what they are sharing. This is tough for most people, but it is the only way we can understand someone. If we don’t put ourselves in their shoes we can’t understand them, we won’t hear them!
• After listening deeply and non-judgmentally seek permission to share what you understand from what you heard.  This shows the deep respect you have for the other person, that you care enough to hear them and that you take the time to check in with them if you truly heard them.
• After asking permission to share your perspectives do so from a place of having no expectations on the part of the other person to agree with you. This prevents you from being disappointed when they don’t. It is often our expectations of others that cause us to feel let down, resentful and angry.
• Finally, go back to the first step, begin with the end in mind, and always end with the desired outcome in mind.  This keeps our egos quiet and allows our true selves to shine.

As we celebrate Mothers’ day this month, let us not forget to listen to our mothers. They have a lot to teach us!

Here’s to your best life!

Keep Well…Phyllis Reid-Jarvis, MPH, RD, ACC

A certified life coach can help you create clarity and the ability to live your best life possible! Call 2040942-8179 or email: living@ultimatepotentials.com to take advantage of our complimentary 30 minute life coaching session.

Pineapple and carrots are not the usual flavour combinations for a cake, but Red River College baking student Jordain Houdayer worked her magic with the two flavours. Jordain’s delicious Pineapple and Carrot Chiffon Cake came in first place in the Manitoba Canola Growers Canola Bake-Off at Red River College.

The competition is an optional for the Red River College baking program students. They don’t get class time to prepare for it so that means putting in extra hours on their own.

Jordain’s cake is a modified version of her mother’s carrot cake, a recipe she made often for Jordain when she was younger.

“I toyed around with flavours and decided I wanted to use pineapple. In looking for fun ways to use pineapple, piña colada came up so I just ran with it,” Jordain explained. She worked hard to perfect it going into the school kitchen on evenings and weekends to tweak it and get it just right.

Baking is in her genes

Jordain might have the gift of culinary arts and baking in her genes. Her father is a chef, “so I have always worked with food,” she said. She started off as a dishwasher, then a line cook and also worked in a grocery store bakery. She did give university a try, completing one year, but ended up going back to her roots. “It was always in the back of my mind and it was either going to be culinary arts or baking,” she recalled.

Why she chose baking

Having grown up with a dad in the business, Jordain knows firsthand the hours required for the job and the amount of time spent away from family.

With baking, she looks forward to trying out what she learned at school, at home. “What I love about baking is that there is fun and cool stuff you can do at work or school that you wouldn’t do at home.”

Future Plans

Jordain is not sure what the future will bring but she has one goal after graduating from the program, “My only real solid plan right now is to get my red seal.“I want to do cool stuff, travel and learn to do amazing things.” She will get to the traveling part soon enough.

A four-month co-op is a requirement for the program. For her four-month coop, Jordain will spend the first two months out of province. She’ll be working in Edmonton at the Shaw Conference Centre. “I’ve worked in banquets and catering before and I love it,” she said not hiding her excitement.

For the last two months of her co-op come back to Manitoba to complete her last two months working with Chef MJ at Benjamin’s in Selkirk. That was her plan from the beginning so she’s thankful for the opportunity, “I wanted to work with her before the Edmonton opportunity came up so I am glad it worked out, I’m looking forward to working with Chef MJ.”

Another thing that she’s excited about is getting to Selkirk everyday. “I’m really excited about that because my only form on transportation is my motorcycle so I am looking to riding out there to Selkirk everyday,” Jordain explains.

Passions

Her motorcycle is another one of her passions. She said she was going to use the money she won in the bake-off to help pay off her motorcycle.

She also enjoys traveling and has done quite a bit of it. She’s travelled with two volunteer programs that have been enriching for her. Her most memorable one was the second volunteer experience she did with Canada World Youth in Ghana. “Nine of us were paired with a host family and stayed in their home. We volunteered in school as teaching assistants, at a local clinic, and community clean up once a week,” she sums up of her trip.

Her first place cake left a lasting impression on the judges. She’s a promising baker and although plating and presentation hadn’t been covered yet in class she did a fabulous job when she presented her cake to the judges.

We know she’ll be successful wherever she ends up working in the future. This summer, catch her while you can at Benjamin’s – trust us you won’t regret it!

Be Well…Wendy

Pineapple and Carrot Chiffon Cake

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Pineapple Carrot Cake Ingredients:

6 eggs, separated (6 )
1/4 tsp cream of tartar (1 mL)
3/4 cups sugar (175 mL)
2 1/4 cups all purpose flour (550 mL)
1 Tbsp baking powder (25 mL)
2 tsp cinnamon (10 mL)
1/2 tsp nutmeg (2 mL)
1/2 tsp salt (2 mL)
1/2 cup canola oil (125 mL)
1 tsp vanilla (5 mL)
1 can crushed pineapple, well drained, reserve juice (14 oz) (398 mL)
1 cup finely grated carrot (250 mL)
1/2 cup well drained crushed pineapple (125 mL)
3/4 cups sugar (175 mL)

Pineapple Carrot Cake Directions:

1. In large mixing bowl, beat 6 egg whites and until foamy. Add cream of tartar. Beat at high speed until soft peaks form. Add ¾ cup (175 mL) of sugar, 1 tbsp (15 mL) at a time, and continue to beat egg whites until glossy peaks form. Set aside.
2. In second large bowl, combine flour, ¾ cup (175 mL) sugar, baking powder, cinnamon, nutmeg and salt. Whisk to combine ingredients.
3. In third large bowl, beat 6 egg yolks with canola oil until well blended. Add vanilla and ¾ cup pineapple juice. Mix well.
4. Pour liquid ingredients into the bowl with dry ingredients and beat slowly until ingredients are well combined, about 1 minute.
5. Stir in grated carrots and ½ cup (125 mL) crushed, well drained pineapple.
6. Spoon about ¼ of the egg whites into the batter and stir into the batter. Add remaining egg whites and gently fold into the batter.
7. Pour mixture into an ungreased 10 inch angel food pan. Run spatula through batter to eliminate any large air bubbles. Smooth top.
8. Bake at 350F (180C) for about 50 -55 minutes or until cake springs back when lightly touched. Turn pan upside down and rest tube on small glass. Allow cake to cool completely.
9. Run knife around edge of pan and tube. Invert cake onto cake plate. Cover top and sides of cake with Cream Cheese Frosting. (Recipe follows.) Garnish cake with toasted coconut and candied pineapple.

Cream Cheese Frosting Ingredients:

8 oz cream cheese, room temperature (250 g)
1/4 cup canola margarine (50 mL)
1 tsp vanilla (5 mL)
5-5 1/2 cups icing sugar (1.25 – 1.375 L)

Cream Cheese Frosting Directions:

1. In large bowl, beat together cream cheese and canola margarine until very smooth and no lumps are visible.
2. Beat in vanilla.
3. Add icing sugar and beat well.
4. Frost top and sides of cooled cake.
5. Garnish cake with candied pineapple or candied sugar carrots

The term gluten free is becoming common place in grocery stores, restaurants and homes alike.  Today, many folks choose to eat gluten free for various personal reasons.  This has caused a surge in new food products and recipes that are hitting shelves, counters, cookbooks and inboxes on a daily basis.

If you are unfamiliar with a gluten free lifestyle or even if you are a seasoned veteran in the area, we invite you to join us throughout the month of May for Celiac Awareness Month.  We will be sharing information, tips and recipes about gluten free living.  Get ready as we all learn together and from each other about a gluten free kitchen.

Our brand new complimentary Gluten Free edition of Be Well Magazine is available for you to order online today!  It is packed with recipes including the gluten free sesame bread recipe (found below).

Do I have a gluten intolerance or sensitivity?

According to the Canadian Celiac Association, the term “gluten sensitive” describes people who get symptoms when they eat gluten, but have not been diagnosed with celiac.  Most of these individuals are self-diagnosed and find that a gluten free diet works for them.

The term “gluten sensitive” technically also includes all individuals with celiac disease but they are referred to as “gluten intolerant” in cases where celiac disease has been diagnosed.

The phenomenon of gluten sensitivity is being researched and there is not yet a diagnostic test available to test gluten sensitivity.  When in doubt, consult your physician so you can get tested for celiac disease.

If you are interested in reading more about “What is celiac disease and what are the symptom?” please visit this blog post from Shelley Case, RD on Allergic Living.

Making gluten free bread at home

Today we are sharing a basic gluten free bread recipe.  If you are looking for an easy to make gluten free bread, this is for you.  This Gluten Free Sesame Bread can be eaten on its own or as part of a larger lunch or dinner.

Be Well…Jenn

Gluten Free Sesame Bread

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Ingredients:

1 cup sorghum flour (250 mL)
3/4 cups tapioca starch (175 mL)
1/2 cup millet flour (125 mL)
2/3 cups almond meal (finely ground almonds) (150 mL)
1 Tbsp brown sugar (15 mL)
2 tsp xanthan gum (10 mL)
1 tsp salt (5 mL)
1 Tbsp rapid rise yeast (15 mL)
1 1/4 cup warm water (300 mL)
2 Tbsp canola oil (30 mL)
1/2 tsp lemon juice (2 mL)
2 eggs (2 )
2 Tbsp sesame seeds (30 mL)

Directions:

1. Preheat oven to 375°F (190°C).
2. Spray a 9×5 inch (23×13 cm) loaf pan with canola oil.
3. In large bowl, combine sorghum, tapioca, millet, almond meal, brown sugar, xanthan gum, salt and yeast. Mix well. Set aside.
4. Using a stand mixer with a flat paddle attachment, beat together water, canola oil, lemon juice and eggs until well mixed and frothy.
5. Add dry ingredients to the wet mixture and beat on low speed for about 4 minutes, or until mixture looks very smooth and very sticky.
6. Scrape the dough into oiled loaf pan. Smooth the surface. Sprinkle with sesame seeds.
7. Cover with an oiled piece of plastic wrap (oiled side down) and place pan in a warm place. Allow the dough to rise until almost double in size, about 30 – 40 minutes.
8. Remove plastic wrap and bake loaf for 40 – 45 minutes or until sounds hollow when tapped.
9. Remove from pan and place on wire rack to cool.

Nutritional Information:

The Manitoba Canola Growers Association (MCGA) announced the two winners of My Be Well Story contest that launched earlier this year.

The contest was open nation–wide with one winner chosen from Manitoba and one from the national entrants. Curtis McRae, a farmer from St. Andrews was selected as the Manitoba winner.

Mairlyn Smith, professional home economist from Toronto was the national winner. Both winners will receive a video prize package worth over $5000 that will capture their Be Well Story and give them the opportunity to inspire and motivate others.

My Be Well Story Contest

The contest received 61 entries. Ellen Pruden, Education and Promotion Manager with MCGA was happy with the amount of entries and impressed with the stories. “Everyone who was entered had incredible stories to tell, from different walks of life,” Pruden said.

“The MCGA strives to inspire and motivate our community,” Pruden explained. The contest was a search for stories that will continue to allow the MCGA to inspire their community. “The two winners have compelling and inspirational stories that we (MCGA) can’t wait to share with others.”

Manitoba Winner – Farmer Curtis McRae

McRae operates a mixed farm including cattle with his wife Nancy, and their three daughters in the Municipality of St. Andrews. He is the current vice president of Keystone Agriculture Producers (KAP) and a member of the KAP Manitoba Young Farmers Committee. “Not only am I very excited, but my family is thrilled,” Curtis said about winning the contest. “I hope that I am able to express the hardships, fun, excitement and passion involved in farming.” He also hopes to showcase his judo club, another great passion of his.

National Winner – Professional Home Economist Mairlyn Smith

Mairlyn Smith is a professional home economist, food writer, cookbook author and alumnus of the Second City Comedy Troupe. She has gained popularity as a TV and media food personality, often appearing CityLine and on City TV’s Breakfast Television shows across Canada. She describes her approach to cooking as “healthy cooking seasoned with laughter.” Smith loves the Be Well stories she’s seen and heard to date.  “I am honoured and thrilled to be included along with the other Be Well story contributors,” she exclaimed after finding out she’d won.

Three local and successful Manitobans were present to launch the contest this winter with the screening of their own Be Well Story at the Park Theatre.  Doug Chorney, Chef Mary Jane Feeke and Getty Stewart have been motivating others with their stories ever since (watch their stories below). McRae and Smith will get the opportunity to do the same when their stories are captured on film.  

Being Farmer Doug Chorney

Being Chef Mary Jane Feeke

Being Professional Home Economist Getty Stewart

Be Well…Wendy