Simple Chinese Red Bean Soup Dessert...

The Chinese don't have a lengthy dessert repertoire to our name, but sweet soups are a highly beloved treat. They have been a long tradition throughout China and based on an assortment of ingredients from fruit, nuts such as almond, walnuts and sesame seeds to sweet potatoes, taro root, red beans and mung (green) beans. 

Growing up, my mother prepared small pots of sweetened red bean soup to eat during the day or after dinner and it has been a favourite in our family to this day. Now, she makes a giant pot and devies it in large containers for my siblings and I to take home to enjoy with our own families. Making it is a cinch to do with just five ingredients. Although you can also prepare red bean soup with ingredients like lotus seeds, even kidney beans or cooked with dried tangerine peel, I like to keep mine super simple. Chinese restaurants serve this as a complimentary ending to a dinner meal and popularly at wedding and birthday banquet celebrations to represent the sweetness of life and happiness (and of course red for good luck)! I have to say I feel pretty happy after a nice helping in my belly. And smiles all around on my kids' faces. Now that's pretty sweeet!...

Simple Red Bean Soup Dessert

1-1/2 cups adzuki red beans
1/2 cup green beans (mung beans)
1/4 cup wheat or barley
8 cups water
1/4 cup rock sugar or brown sugar (adjust to taste)

Optional: Add 1 cup coconut milk during the last five minutes of cooking. Adjust with more milk to your preferred consistency and taste.

Rinse the beans; soak as well as wheat in bowls with water over 2-inches to cover for at least six hours or overnight (this allows for softening and swelling). Drain well.

Chinese often use brown sugar slabs or rock sugar to sweeten their desserts.

Adding wheat or barley imparts a chewy texture to contrast the soft beans in the dessert.

Place water in a large pot and add the drained beans. Cover the pot and bring to a boil over high heat. Reduce the heat to low, adjust the lid to leave a slight crack, and cook for 1-1/2 to 2 hours, or until the beans are tender and about half of them have split opened. 

Add the sugar and stir well to dissolve. If using brown sugar pieces, raise the heat to medium and cook for five minutes; if using brown sugar, simply stir well.  Turn off the heat and serve hot. The soup tastes delicious also when cold.

Not only a comfort dessert that is easy to eat, but also high in protein and nutritious!

A perfect nourishing mid-day snack or treat after dinner on a chilly day!

International Chefs' Day at Northview with Canadian Military Chefs...

It was an extreme honour to celebrate International Chefs' Day (October 20th) at Northview Heights Secondary School organized by the incredible chef-teacher Dimitra K. Attending as an ambassador for Food Revolution Toronto, I got to meet guest chefs from our military and chef members from Oakville's branch of the Canadian Culinary Federation (CCFCC). The chefs joined chef-teachers in the classrooms to experience food programs in high schools, how they connect with their feeder school(s) and with the community. Most professional chefs are familiar with college programs but not with high school culinary programs which is rare in the TDSB (only five high schools currently have a hands-on program). It was indeed a great opportunity to promote SHSM (Specialist High Skills Major- Culinary), OYAP (Ontario Youth Apprenticeship Program) and of course, the necessary life skill of cooking starting in elementary school. It also gave students a glimpse into another avenue in food-- as a cook in one of six trades in combat service support (CSS), to feed and nourish hungry soldiers. The goal as professional chefs is to advocate food education, especially in the elementary Ontario curriculum.  Like-minded, passionate people about food education all together!

Grade 12 Culinary SHSM students taught grade 3's from their feeder elementary school Wilmington P.S. to make raw zucchini rolls- students teaching students! Not only are chef-teacher Dimitra K.'s culinary students taught to cook but also to apply their skills in leading, presenting and teaching in return. A 360 learning environment which is the very best kind there is! Her frequently updated culinary blog showcases her students' talents and great work.

Northview Gr. 12 culinary students commanding the classroom...

... as their very proud chef-teacher Dimitra K. looks on.

Chef Dimitra K. and military chefs from 32 Service Battalion in Southern Ontario

Zucchini ribbons were spread with made-from-scratch hummus, topped with carrot and celery strips, radish slices, sprigs of cilantro and parsley, basil leaves, and rolled up to be enjoyed raw! 

Kids eating and saying how delicious the zucchini rolls were. Some worked really fast to make extra to take home for each member of their family! Truly delightful to see and hear :D!

Raw Zucchini Rolls
Photo Credit: Dimitra Konstantakou

The big feature of the day was a 22-foot military food truck parked at Northview high school for students to experience cooking, "military-style" (for viewing only and not in operation). It was such a learning day for me to hear from an army's perspective about food. A lot has changed in recent years with the typical 70s cafeteria grub revamped. I was happy to hear that food served to our troops is top-notch. Sergeant Karistinos said our Canadian army is the second best fed military in the world. Fresh produce is supplied to the Canadian military wherever they are. Chefs and cooks turn out three complete meals daily many which are restaurant-inspired with health & nutrition input to menus fit for a high-performing athlete! When deployed to serve troops, the culinary team prepare themselves to cook and serve in all kinds of circumstances from extreme arctic cold to desert hot conditions and sometimes with no running water or electricity. Equipment also in the mobile kitchen needs to withstand these extremities and thus working efficiently and effectively is key in feeding an army!

With Sergeant Karistinos

A kitchen of this size will comfortably allow four cooks to serve 150 military people.

A weekly schedule in chef Dimitra K.'s classroom

The Canadian armed forces are actively seeking out in hiring cooks and red seal (Canadian standard of excellence for skilled trades) journey men & women alike to join the Army in a part-time reserves capacity and/or full capacity with the regular forces. Cooks prepare nutritious food items and meals for Canadian Armed Forces members and National Defence employees. It's as easy as applying on forces.ca under the join as now tab and /or emailing Sgt. Karistinos and his team at 32 Canadian Bridge Group at 32cbgrecruiting@forces.gc.ca. Eligibility to apply must meet three basic criterias:16-53 years of age, Canadian Citizen, with at least Grade 10 completion and 15 high school credits. Training begins with basic military qualification to an 18-week hands-on course as well as on-the-job and specialty training.

For more on cooking in the military, watch this six-minute video. It rings "the mission is as good as the food is" which shows how important the cook's role is to fully nourish soldiers while in training and in combat. Sgt. Karistinos with his team of recruiters are awaiting and seeking to hear from you on an employment opportunity with the Canadian Armed Forces Reserves with 32 Canadian Bridge Group.

Students preparing cookies while watching an episode on military cooking.

Whether it's feeding yourself, your family or feeding an army, cooking is an essential life skill to nourish healthier lives! Thank you chef Dimitra K., Northview's culinary students and your fantastic guests for a great day of learning! What an amazing way to join forces on a special day to champion food education that we believe so strongly empowers a better future for all Canadians!

Sergeant Karistinos and Corporal Benson

Gastropost-- Veg Out...

Yesterday was World Food Day! World Food Day was set up to mark the creation of the United Nations’ Food and Agriculture Organisation (FAO), which has done great things in granting people regular access to good, fresh, healthy food. What better way than to celebrate with a soup honouring the many precious vegetables from our mother earth.

My 30 Minute Orzo Garden Vegetable Soup was featured in last week's National Post's Gastropost. Ode to World Vegetarian Day on Oct. 1st, we were asked to go sans meat, veg out with veggies and go nuts with grains! With foods from pizza and pasta to curry and chili, you’d be surprised by how little is lacking without adding meat. There’s also soy substitutes, so whether it’s a snack or something more substantial, however we’re enjoying our meals we made it our mission to ensure that some of them were meatless! Fall to me is cooking up comfort food that lures the family to the table, no matter what else is going on, such as with a hearty soup chock-full of colourful garden vegetables and orzo. This is a great way to use up leftover vegetables in your fridge, and on your counter. No waste! 

See here for the original article.

30 Minute Orzo Garden Vegetable Soup

Learn to Cook Series: Give Confidence By Showing How...

Knowing how to cook is a necessity, a survival skill and a way to maintain health. When you've got the basic techniques down and understand how to use ingredients in multiple ways, the food world becomes your delicious oyster. Seeing is believing right? Learning to cook can be found in all kinds of on-line videos nowadays but nothing beats saddling up, sleeves-rolled and creating food with someone live who can show you exactly how and to ask questions and exchange ideas.

I've been cooking for a long time in my professional and home life. Prior to having kids, meals included occasional trips to simple eateries to fancy restaurants which made up my weekly dining pleasures. When twins then a third came along, my eating-out days were numbered. Not only could I not frequent these establishments as much, healthy eating became the primary focus for my family, and the only way it has to be done is by home cooking-- cooking-from-scratch. So in my kids early years, instead of yearning for that bite of Jamaican beef patty at the corner store or slurping spicy beef noodle soup at my favourite Vietnamese resto.... I seeked out authentic recipes and steadily created adapted versions at home. My kitchen became my restaurant kitchen, turning out easy to elaborate meals, dishes that I fancied and restaurant-inspired foods I missed, but incorporating flavours that everyone in the family could enjoy. Soon enough I took my passion for cooking combined with my love for writing and Susan's Savour-It! was born. 

Fast forward now with my kids all going to school it allows me time to take my culinary experiences and expertise to the next level. I want to help individuals and families one-on-one to meet their eating and cooking goals. It could be anything from learning cooking basics, family weekly meal planning, how to cook for picky eaters, trying new foods, learning to make a specific dish or cooking with kids. We can shop and cook together in the comfort of their home and have a meal prepared by the end of the session to be enjoyed. Inspiring the confidence to cook great meals in one's own element with lots of practical as-you-go tips along the way is what I'm looking to bring.

My friend Alvin who cooks every day has been adopting a more plant-based diet. Keen on knowing where food comes from, his tireless research confirmed that this is the right path for him although he occasionally eats a little meat. As a person of health and fitness, his big concern was where he would get his protein and enough of it. Together, we explored some high protein meat-alternatives and how he can incorporate them in a variety of ways to his daily eating regime. His two teenage boys do not share the same sentiments, but he is hoping he could get them to like some of the things so he doesn't have to prepare a separate meal with meat every time.

Curry soy protein over udon noodles in miso soup.

Some of the ingredients we looked at for inspiration... Lentils and beans are amongst the most versatile and nutritious foods available with great sources of iron, fibre and protein. Soy protein aka tvp (textured vegetable protein) is a perfect meat substitute and super high in protein-- when well-soaked in water, the pieces hydrate into sponges with a chewy texture like meat. For what to serve with, frozen fresh udon is a nice option. Delicious Japanese thick noodle can be cooked in a vegetarian broth and served with meat-free toppings.

Soup made with a blend of lentils in a vegetarian broth topped with chopped cilantro. A hearty bowl chocked full of nutrition. Serve with crusty bread and a green salad to round out the meatless meal.

Lentil Soup

Dried textured soy protein can be found in most Asian and South Asian grocers. They come in small forms that resemble ground meat to large chunky pieces for a range of optimal culinary uses. My reference for soy protein is liken to that of wheat gluten (seitan) popular in Chinese vegetarian restaurants and shops. Also sponge-like for high absorption, spices and marinade penetrate from long-time braising and simmering methods resulting in deeply flavourable pieces inside and out, making it a delicious meatless choice for many.

Vegetarian mock meat using wheat gluten (sweet and sour, soy,
BBQ and curry to name a few kinds)

Cooking with tvp, I knew an intense sauce was in order to really deliver on the flavour in a rather tasteless bland ingredient, especially since our cooking time together was short. The sauce of choice was Japanese curry cubes, a rich flavour we already knew his teenage boys liked. And how perfect was it to serve the saucy mock meat over udon noodles. Miso paste made a harmonious vegetarian-based soup broth to tie it altogether!

As simple as onions and garlic sauteed at the beginning with the tvp and curry cubes
added to create a smooth thick sauce after simmering in water for ten minutes.
Just as you would make meat curry, follow the instructions on the curry box or jar.

Scrumptious!

The other ingredient we worked with was tofu. Although Alvin was somewhat familiar with it, I wanted to show there are multiple ways to treat and cook tofu and how with the different kinds. Medium-firm tofu was crumbled and mixed along with cooked salmon flakes in a two-to-one ratio to create salmon patties. Alvin used to eat salmon regularly, and I thought this was a great way to demonstrate how tofu can help extend even just a bit of meat in a recipe. Seeing tofu crumbled into a food was a first for him and breading and pan-frying them into crispy tasty patties was a delightful AHA!

See here for the salmon tofu patties recipe.

Dressed up curry tvp udon soup and breaded salmon tofu patties ready to hit the pan.

Trying this for the first time, Alvin cannot believe the textured pieces were made from soy. He definitely did not miss the meat and felt the curry meal was deeply satisfying. Hurray! His kids however, picked up on the soy aroma, thought it had a funky taste and did not like it. That could be resolved by soaking the tvp longer, squeezing the water out well and cooking it in a sauce over a long simmer. Tips and techniques you naturally gain over time as you get more familiar with ingredients. The important thing is to make that start, don't give up and get a sensory and taste reference to adapt to your preferences.

Salmon tofu patties looking good and tastes greeeeattt!

Alvin's Custom Portrait

"Susan expanded my mind and I'm no longer afraid to use some of the things she showed me. I didn't know tofu comes in so many different forms and textures and now I know how they are best used. Crumbling it to make patties was new for me and I liked how it has the hearty taste like meat. Wow, soy protein is really good and cheap too. Now that I tried making it in curry it opens up new ways to use it. Cooking with different alternatives, I don't miss the meat and I look forward to see what else I can do."

-- Alvin's Testimony

The ultimate reward for showing someone how to cook something new... that they use these bits of tips, techniques and on-hand learnings to confidently recreate the dishes or better yet, come up with their own recipes! The following are some of the meals Alvin has cooked up since and I think they are super inspirational. You go Alvin!

Alvin using curry cubes to make chicken dinner for his kids
and pan-fried tofu and beans for him.

Alvin loves wraps! Boring they are not. On the top, soft tofu is pan-fried in black bean sauce with spinach and red chilies topped with avocado slices. Bottom right, an innovative blend of chickpeas and tvp cooked in curry and combined with soft tofu and sweet potato. The remaining dish on left consists of red kidney beans cooked with rice in coconut milk served with tofu pan-fried with onions and tomatoes in vegan oyster sauce and more avocados! 

I tried some of his wraps and I'll say he's bordering into rivaling some really good vegetarian burritos out there! 

He's definitely inspired me to add more meatless dishes on my family table!

Photo Credits: Alvin Hoang

Taken from a recent issue of Sage, a Canadian-based health magazine, scientists believe these characteristics produce the longest disability-free life expectancy in the world. "Participating in daily, low-intensity physical activity, building solid social networks, eating mostly a plant-based diet and having a purpose and sense of meaning in life." These are great things to live by for a longer, happier and healthier life!

Jamie Talking Food Change in Canada #JamieSpeaks4FoodRev...

It has been an excitement-filled few days here in Toronto for the whole Food Revolution Toronto team with world-renowned chef and food campaigner Jamie Oliver in town. A key focus for his visit was to speak to our prime minister Justin Trudeau on some of the health and food concerns we have as Canadians and push for change. After a private event dinner at his restaurant Jamie Oliver's Italian in Yorkdale Mall, Toronto ambassadors had a chance to chat about some of the great work that has been taking place in our community at large, our concerns and challenges and what needs to be done for a brighter, healthier future for all Canadians. Jamie listened. Jamie really cares. And it was an honour he came all the way from Britain to fight for us!

In Trudeau's mandate letter to Health Minister Jane Philpott last November, he outlined plans to introduce new restrictions on marketing unhealthy food and beverages to children and improving food labels. "Everyone's watching your prime minister at the moment," said Oliver in a Facebook Live earlier this week. "Countries around the world are wondering what he's going to do. The gossip is that he's going to do something really, really good."

I have never been big on politics, and for the first time with Trudeau leading office, I BELIEVE. We're all so excited to see the outcomes of his talk this week. Our Food Revolution team is right here ready to do the work that needs to be done and band together for this good food fight! As Canadians, everyone can do our bit and work towards change!

As an ambassador for two years plus, this is the moment I have been waiting for!

With ambassadors Linda Matarasso, Denise Livotti and Hema Ramsingh
Photo Credit: Linda Matarasso

With Chef Dimitra Konstantakou
Photo Credit: Linda Matarasso 

Some of the delicious appetizers dished during the cocktail prelude to dinner.

Top left clockwise: Polenta fries, mini buffalo mozzarella and tomato puree, antipasti spread with Artisan fennel salami, 
mortadella, prosciutto, olives & pickles, grilled marinated peppers & rainbow slaw and garlic bread with rosemary.

Dinner at the table consisted more shareable antipasti and individual mains.

Famous Prawn Linguine and Pan-fried Fish with Tomatoes and Olives

Photo Credit: Christine Rams

It takes a village-- we are that village! #foodrevTO

Photo Credit: Dimitra Konstantakou

The following day, we were invited to a Press Conference on Childhood Obesity at the Evergreen Brick Works with Jamie on the panel along with leading health experts. Childhood obesity levels in Canada is spiralling out of control-- the numbers have tripled since 1981, with almost one in three children overweight or obese. This pushed Canada into sixth for obese children among industrialized countries.

This is the first time we are facing the sad reality that first generation of children that may have a shorter life expectancy than that of their parents. Canada has an opportunity to become a global leader with a comprehensive approach to reducing childhood obesity. A discussion that exuded passion and energy and left many of us feeling exhilarated and positive just before Jamie's much-anticipated phone call with our prime minister. You can also watch Jamie's video message to him here.

Photo Credit and with: Kasia Grzesik

Jamie discussed a comprehensive Canadian childhood obesity strategy with the Honourable Senator Nancy Greene Raine (second from right) and members of the Stop Marketing to Kids Coalition-- Dr. Tom Warshawski, Pediatrician, 
Nathan Sing, Youth Advocate, Journalism Major, Ryerson University, Geoff Craig, Chief Marketing Officer from the Heart & Stroke Foundation, and Dr. Jan Hux, Chief Science Officer with the Canadian Diabetes Association.

"Change happens because you fight for it. Health happens because you fight for it." Powerful words from Nick Saul President and CEO of Community Food Centres Canada at Evergreen and moderator for the panelists (far left).

Photo Credit: Linda Matarasso

A topic that was raised: Health- is it a personal/parental responsibility or a public one? Both. It was unanimous that personal responsibility comes from being conscious and from clarity. Power is knowledge! If we are equipped with the right and honest information, we can use our common sense to empower ourselves to make the right decisions for us and our families. And if the message, label, information is easily construed, it causes confusion and we relinquish control on some of our decisions to the sway of mass social marketing and advertising, especially to our kids. Real food vs. packaged foods? Ultimately the consumer's choice, but be transparent, make the necessary information crystal clear so we can jostle fairly on the same leveled playing field.

My biggest take away from the hour discussion-- Eat and teach fresh real food! Food is not here to entertain us (think Fruit Loops). We can lead the way Canada-- Yes. We. Can.

I am personally enthralled with the savvy youth of today and the power they have to make a difference to the next generation. Nathan Sing, the young man to Jamie's left in photo was born in Vancouver, B.C. He is currently enrolled in his first year of Journalism at Ryerson University in Toronto. Growing up he was inundated with access to processed foods and influenced by "the perfect body" ads. After overcoming an eating disorder, and undergoing a complete mental and physical transformation three years ago, his passion for health, nutrition and fitness flourished. He has adopted a plant-based vegan diet and is an active part of The Stop Marketing to Kids Coalition. For more on Nathan's captivating story read Manipulating and Uncontrolled Marketing Puts Young People At Risk. 

I hope to interview Nathan in a follow up to his progress in staying healthy while eating a plant-based diet during school. He will be starting a YouTube channel where he will share healthy recipes and ways to stay healthy in University. Stay tuned.

Millions of children getting too much of the wrong food while millions more get too little good food. 

Obesity and hunger live side by side across the world... WOW, that's a MASSIVE problem isn't it?

The staggering sad reality of childhood obesity. 

"This is the first generation of kids expected to live a shorter life than their parents
because of the kind of diet-related disease that we've got around us." Jamie Oliver

Earlier this week, Jamie rallied on social media to find out what Canadian parents and kids want to see changed in Canada's food and health landscape. To date he has over 330,000 views and received responses from Canadian voices everywhere. One demand we were hearing and seeing over and over again, and a unanimous one for the Food Revolution team, is the importance of bringing back food education into our school curriculum! With the correct information we can completely empower Canadians to make healthy choices and put a stop to diet-related diseases! 

The time is now, won't you also step up to the plate? 

Growing, cooking, teaching, sharing and advocating real food-- let's all do our bit!

With all the right noise, we hope our country's leader Mr.Trudeau will do the right thing and bring back food education to promote how crucial it is for the sake of our health! It's time to turn words into action, and I am optimistic. For the rest of us, let's do our part and spread the awareness of food education and the importance of cooking and eating real food. And take the rightful health back for our strong true north Canadians! 

To follow the great work we have been doing in our communities and to get updates on The Food Revolution's activities and more on Jamie's messages, like us on our Facebook page Food Revolution Toronto. 


UPDATE: Here is Jamie's follow-up post from his positive talks with our prime minister. And an article by Jamie with the Globe and Mail on What Canada Should Do to Tackle Childhood Obesity. Excited to hear Mr. Trudeau is on board in this #foodrevolution!