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Plant-Based Food and Culture. Recipes For Your Wellness.


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ISSUE YOUR HEALTH & WELLNESS | MAKINI SMITH Read unbiased and clear facts about self-image without all the hype to get you past your fears. A KITCHEN IN UGANDA | SOPHIE MUSOKI Shortlisted for the 2018 Saveur Magazine Blog Award, Sophie explores food from an African perspective. VEGGIE FUN FACTS: SOURSOP Fruits are the original dessert; it’s in our DNA to crave their natural sweetness. JAMAICAN FOOD WORDS & PHRASES To cook brilliant Jamaican food, you need to combine the best ingredients.

And No Bake Cookies & Treats, The Ultimate Indulgence! Coconut and Lime Energy Balls Green Plantain Vegetable Soup

In Art

Spicy Green Bean and Mango Salad —

Blended and Splendid Mocktails

Canadian Hot Apple Cider

Black Kale

Your The explosion of ingredients available internationally, including healthy green choices, have brought us recipes – both traditional and

Useful Tips to Cope with Food Cravings New Year, New Food Plan!

Photography by Sophie Musoki akitcheninuganda.com

GOOD FOOD CHOICES ARE GOOD INVESTMENTS How to Learn More Let us be mindful that beyond the pleasures of sharing recipes and “mouth-watering” food photos, are issues of food insecurity that according to Community Food Centres Canada’s latest reporting, affect 4 million Canadians. That’s millions of Canadians that cannot afford to buy the food they need to thrive and feel empowered to live healthily. Canadians affected by food insecurity also face factors beyond their control including the stigma and shame that can come with needing to ask for help. Community Food Centres Canada reports poor physical and mental health, diet related illnesses like diabetes and heart disease that reduce quality of life and life expectancy, as well as a person’s limited ability to participate in society in a way most of us take for granted, as leading predictors of poverty and food insecurity. Add it all up and what you’ve got is a recipe for lost potential, compromised lives, fragmented, and disconnected communities, and that is in no way appetizing.

To learn more about Community Food Centres Canada and about how this organization continues to build health, belonging, and social justice in low-income communities across Canada through the power of food, visit cfccanada.ca.

A partnership with the Eel Ground First Nation launched the Natoaganeg Community Food Centre, Community Food Centres Canada’s first partnership with an Indigenous community.

Thousands of kids grew, cooked, and shared healthy food together in food education programs across Canada, learning healthy habits for a healthy future. Here’s a look at how Community Food Centres built health, belonging, and social justice in low-income communities across Canada through the power of food this year.

69% of Community Food Centre participants surveyed said their physical and mental health has improved since they started coming to programs.

The Market Green pilot program gave low-income families in two Ontario communities cash vouchers that helped them put more fruits and vegetables on the table.

A new feature documentary called Six Primrose, showcased how the Dartmouth North Community Centre is empowering people to take action on issues in the community.

What sets Community Food Centres Canada apart from other support organizations, is their focus on healthy food, dignified and welcoming spaces, and respectful service. They invest in communities, support communities, and advocate with communities by speaking out on the poverty and health issues affecting those communities.

Food in Poetry

Photography BY Akhil Kamble A.K. Renegade Studios | akrenegade.com

Black Kale

craving: an intense, urgent, or strong feeling of wanting something craven: a Jamaican patois (patwah) word that means “greedy” foodie: “a term of endearment used to describe a “craven” person with a never-ending “craving” for food (in my opinion). Food cravings are to be expected, but ask yourself, “am I really hungry?” A food craving is an intense, and sometimes uncontrollable desire for a specific food. Feeling stressed may also promote emotional eating and cravings for comfort foods. These types of foods are often junk, processed, and high in salt, sugar, and fat. Craving these types of foods can be a major roadblock for people trying to maintain a healthy weight or switch to a more healthful diet. The good news is that there are steps you can take to help cope with cravings.


Don’t wait for intense feelings of hunger before you eat. Have a regular pattern of meals and healthful snacks planned throughout the day. Tip 2

Start new habits. Replace the activities that trigger food cravings with something else. Go for a walk, have a good stretch, or enjoy a cup of herbal tea. Tip 3

Uncover nutrient deficiencies. What deficiencies might cause you to crave sugar, carbs, chocolate? What deficiencies might cause you to regularly dive into those crunchy, salty snacks? Recognize what you truly need and find a healthy alternative. Tip 4

Eat mindfully. One of the keys to better health is to enjoy eating your food slowly and in a stress-free environment. Take the time to pay attention to each bite, noticing how your food looks, tastes and smells.

Tip 5

Discover healthier versions of the foods you crave. If you crave foods like store bought potato chips for example, why not discover a healthier version that’s homemade?

LEAVE IT ON THE SHELF! Processed foods contain many ingredients that contribute to poor health: chemicals, preservatives, unhealthy fats, excess sugars, additives, artificial food dyes, refined carbohydrates, and synthetic vitamins and minerals the body cannot process, and more. As a general rule, if there is an ingredient on a food label you can’t make at home or you won’t find in nature, the best practice is to leave the product on the shelf.

The best intentions to eat well won’t matter if you don’t have a strategy in place to help you reach your goals. You already make a commitment to cook, or at least to eat, and unless you frequently eat out, you need to put good food on the table. Grilling or steaming vegetables, preparing a salad in ten minutes, making a simple pasta or rice dish, or a creamy soup, are just a few meal ideas in which the ingredients, flavours, and timing, are entirely up to you. “Convenience” foods may take just as long to get to the table as your good home cooking, but with cooking, you know what you are eating and you know what it will taste like. That’s part of the fun and pleasure of prepping and cooking your own food. It’s a real experience. So turn up your favourite tunes, catch up on a podcast or your TV shows (with a glass of wine on standby of course), unpack your groceries and make meal planning a priority.

Here are 5 useful tips to make meal planning work for you in 2019 Tip 1

Tip 3

Of all the things in life that are beyond our control, your diet should not be one of them. Meal planning is a nutritional tool you can use to support your health. Write a grocery list and make an action plan to dedicate a specific day and time each week to purchase, and prepare ingredients. This is especially important if you follow a strict vegan, vegetarian, paleo, or any “good nutrition” diet. Grocery shop on a day that you are less busy to help reduce any stress or anxiety.

It’s easy to have the makings of a meal or two on hand by maintaining the right mix of staples. Prepare some dishes in advance to relieve any pressure of cooking during the busy week. Batchcook recipes that you love. Freeze extra portions for later.

Tip 2 Time is a precious commodity. There are few better ways to spend it than by preparing high-quality food for yourself and those you love, but the time it takes to fix many meals is mostly spent prepping, not cooking. Wash and chop ingredients in bulk and slice vegetables for recipes in the upcoming week. Enlist the help of family and friends, or get the kids involved. This completes the job faster and makes it more enjoyable.

Tip 4 Enlist the help of family and friends, or get the kids involved. This completes the job faster and makes it more enjoyable. Prepping and cooking doesn’t have to be boring. Have your favourite tunes on your playlist ready, catch up on TV shows, listen to a podcast, or catch up with a friend on speakerphone.

Tip 5 If you’re not used to cooking, meal planning may seem tedious or even difficult at first. The cooking improves with practice. Meal planning teaches you organizational, culinary, and budgeting skills that are invaluable to a healthy diet. You will get into a groove, becoming faster and more efficient.






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“Your environment is merely a looking glass.”


“Never underestimate the capacity of positive self-talk and knowing your value in this world. “ “You see, we have more control then most believe.”

“We are the only person in the entire world that has the ability to alter or improve our self-image.”

If you take a look at the history of home cooking you'll learn that it's a style which took advantage of the abundance of a beautiful land and its natural agricultural resources. I believe that home cooking, from scratch, is part of a people's story: the wonder of creating, the pleasure of time spent in the honest pursuit of tradition and nourishment of our bodies and those of our family. Also, let's be honest, eating food is a major source of joy in everyday life. I'm an advocate for nutritious, healthy eating, and have a passion for cooking and creating vibrant, flavourful dishes using whole down to earth ingredients. Join Cooking Green Goodness Magazine on a journey of good food and recipes for your wellness. With our head office located in Toronto, Canada, we pride ourselves on being a trailblazer in the city. This magazine is 100% vegan! Our readership is worldwide. Our contributors hail from around the globe. In this introductory issue, Makini Smith, Mindset Coach, Speaker, Consultant, and Author of the book A Walk In My Stilettos, contributes to the Your Health & Wellness section. Makini writes about the unbiased and clear facts about self-image without all the hype to get you past your fears (see page 10).



An article in the LA Times dating back to 1988, talks about the “lure of the exotic cuisine of the Caribbean in general, and Jamaica in particular,” and how it “has popularized products from the region as more home cooks begin experimenting with some of the island’s popular dishes.” The explosion of ingredients available internationally, including healthy green choices, have brought us recipes – both traditional and contrived. I am a Jamaican-Canadian who is vegan. I will tell you that the transition to a 100% plant-based diet was not an easy one. I craved traditional Jamaican meat dishes like jerk chicken, oxtail, curry goat, and escovitch fish - especially if cooked by my Mommy-In -Law. There's no denying that Jamaican food is also loved by many worldwide who actually seek to try the cuisine. There's also no denying that when you think of veganism, Caribbean food rarely comes to mind in popular mainstream. So the question I had to ask myself as I considered the transition to a plant-based diet was ‘what is your reason?’ The reason is my personal well-being. The reason is taking control of my personal health through the power of food. The reason is a change in mindset. The reason is for nature. The reason is compassion for all living beings.

It’s a mini cookbook in every issue! The Food And Drink section of Cooking Green Goodness Magazine features healthful, delicious vegan recipes from talented food writers and bloggers, food photographers, and recipes developers in the food industry. This magazine is inspired to provide a platform where we can highlight the vegan food and culture that exists in the Caribbean community, and amplify voices in the conversations surrounding plant-based food. Sophie Musoki is the food writer, food photographer, and food stylist behind the blog A Kitchen In Uganda. Sophie's beautiful photography graces the cover of this magazine’s first issue. Sophie also contributes a delicious recipe for Green Callaloo Pasta with Homemade Sauce (see feature on page 23). Get the recipe for a sweet taste of the tropics in a Spicy Green Bean and Mango Salad (see page 18). Learn how to make blended and splendid natural juices, including Canadian Hot Apple Cider (see page 22). In Case You Missed It Dr. Maya Angelou once wrote, ‘I'm just someone who likes cooking and for whom sharing food is a form of expression.’ The Food In Poetry section of this magazine was inspired by Dr. Angelou. Read Black Kale on page 7, by an anonymous writer who goes by the name Rootz. Read Veggie Fun Facts about soursop (page 26). Learn Jamaican Food Words & Phrases in this fun section (page 27). The January 2019 issue of Cooking Magazine is about fruitful love, all things cho-cho and perfect imperfections. This issue will feature popular cooks and some of their delicious vegan recipes. Look out for live cooking videos in our vegan foodie feed on Instagram as we celebrate ‘Veganuary.’ The In Food Photography section will also be part of our next issue as well as the Your Health and Wellness segment with advice to live healthily, fitness tips and links to videos. I'd like to thank everyone who’ve supported me, and who continue to support my passion for this craft, including Contributing Editor, Shaian Martin.

One Love. Enjoy this issue.



No-Bake You would be amazed by the assortment of cookies you can make, even if you have a food intolerance or follow a specific diet. Cookie recipes appear in thousands of soft, chewy and crispy variations that allow you the pleasure of making - and eating - home-made cookies of the low-fat, dairy-free, gluten-free, and vegan variety. Reality is, these sweet teatime treats, have become interwoven with tradition and memories often associated with a particular season or occasion. And, whether it's hints for rolling, cutting or keeping moist, clear guidelines for mixing and shaping can help to keep your creations fresh, enticing and flavourful. Most no-bake cookie recipes do not require anything more demanding than melting some chocolate, but you may have to be patient to allow the cookies enough time to set before sampling them. You are, however, allowed to dream about that first sweet bite.

Fruits are soaked in liqueur almost all year round to be used during the holidays to make black cake, also known as rum cake. During baking the alcohol will evaporate, leaving a subtle flavour. Alcohol can also be used in glace icings. Salt helps to bring out the flavour in both sweet cookies and crackers. Coarse crystals of sea salt can be used to sprinkle over savoury cookies to decorate.

Fruits, Nuts and Seeds

Dried, candied and crystalized fruit, nuts and seeds can be added to cookie doughs to add flavour, colour, texture, or to decorate. The drying process of Rule of thumb is that to make the best cookies, always use really fresh, good quality ingredients. Chocolate - in its many forms - is the fruits such as apricots, apples, pears, mangoes, cranmost popular cookie flavouring. From cocoa-flavoured drop cookies berries, cherries and vine fruits (raisins and currants) intensifies the flavour and sweetness of the fruit. to chocolate chip and chocolate-coated varieties. The recipe you use Adding dried fruit does not affect the moisture of the and the type of cookie you’re making will determine what kind of dough so you can usually substitute one type of dried chocolate you should be using. Chocolate can be combined with many other flavourings. The most frequently used and subtle flavour- fruit for another in a recipe. Cranberries and sour cherries are brightly coloured and add a wonderful ing is pure vanilla essence (extract), which can often go unnoticed, sweet-and-sour flavour to cookies. They make a very yet greatly enhances the taste and aroma of chocolate. Pure vanilla good addition to festive cookies. essence (extract), is distilled from vanilla pods (beans). Vanilla flavouring is a synthetic product and may not actually contain any real Nuts including almonds, Brazil nuts, cashew nuts, vanilla. Both mint and orange also add a subtle tang to chocolate coconut, hazelnuts, Macadamia nuts, peanuts, pecookies, and are especially good for fillings, frostings and icings. cans, pine nuts, pistachio nuts and walnuts, can be added to cookie mixtures or chopped and sprinkled Adding spices and herbs to cookies is another great way to add flavour. Warm spices such as cinnamon, ginger, nutmeg are mainly used over unbaked cookies. White, dense coconut flesh is made into dry unsweetened shredded coconut and in sweet cookies, while whole spice seeds such as cumin an fennel flakes. It is also possible to find sweetened shredded and ground ones such as coriander and chili are great in crackers. coconut, which is good for decorating cookies. Fresh or dried herbs can be added to savoury cookie doughs or be sprinkled on top. Seeds such as pumpkin, sesame and sunflower are a popular ingredient in wholesome vegan cookies and Other Flavourings Grated lemon, lime or orange rind, the juice of citrus fruits, rose wa- savoury crackers. They can be added to cookie doughs to give a crunchy texture or sprinkled over ter, and almond essence (extract), are flavourings that do not fit into the tops of cookies to give an attractive finish. a particular category. Grated citrus rind can be added to cookie

Cookie Flavourings

doughs to give them a lovely zesty citrus taste.

Spirits, sherry and liqueurs can be added to cookie mixtures instead of liquid such as milk. They can also be used to soak dried fruit, which is a popular Jamaican tradition.

Home-made cookies are special - and what's more, they so scrumptious, the whole family will be clamouring for them. Whether dropped, rolled, piped, pressed, or moulded, cookies are special in every way!







Tips for Serving -

Plantains –





Fruits are the original dessert; their sweet taste entices us. This is because our palates crave the unique balance of sweet and tart that really good fruits provide. When we consume them, their healthfulness rewards us unlike “fruit-flavoured� drinks like sodas. The juice of fresh fruits like mango, guava, pineapple and soursop, make up an important part of the daily intake of food in the Caribbean. Not to mention, nothing beats drinking the water of a freshly cut jelly coconut in the warm, tropical climate.

Be prepared to get hooked as I did on the incredible tastes and colors that will keep you wanting natural juices a part of your life; drinking raw, nutrient-rich vegetables and fruits quickly and easily.

Keep reading to get the recipe for an Apple, Carrot, Celery and Ginger Glowing Cocktail; a perfect mocktail for entertaining. Learn how to make a heart-warming Canadian Hot Apple Cider spiced with cinnamon, cloves, pimento, and orange peel.


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It’s the perfect drink on a cold winter’s day!

Ingredients • 4 whole cinnamon sticks • 6 whole cloves • 6 whole allspice (or pimento) berries • Orange peel from 1 orange • ½ cup pure maple syrup (optional, alternatively you can sweeten to taste with brown sugar, as desired) • 8 cups freshly squeezed apple juice

Directions Run the apples through a juicer and set the juice aside. Place the cinnamon sticks, cloves, allspice berries, and orange peel in a medium saucepan. Pour in the maple syrup and fresh apple juice, then bring to an almost boil on medium to high heat. Reduce the heat to low and simmer for 30 minutes, stirring occasionally. Remove from heat and serve. Tips for serving Adults, as always, feel free to add a splash of rum. Cheers! Prep and cook time: 45 minutes Servings: 8-10 Difficulty: easy!

Special Feature 'Sophie Musoki is the food writer, photographer and food stylist behind the blog A kitchen in Uganda. The blog was shortlisted for the 2018 Saveur Magazine Blog Award. Sophie is passionate about exploring food from an African perspective. She believes food has the power to bring people of all walks together. In her free time, you can find her reading African food history, developing recipes and polishing up her food photography skills. She is currently based in Jamaica.' In this introductory issue of Cooking Green Goodness Magazine, Sophie’s beautiful photography graces our first cover. Sophie also contributes a delicious recipe for Green Callaloo Pasta with Homemade Sauce (see page 24). To learn more about Sophie and her work, visit the website links below.

akitcheninuganda.com Instagram: @akitcheninuganda












Veggie Fun Facts: SOURSOP Fruits are the original dessert; it’s in our DNA to crave their natural sweetness. Long before we were tempted with high-fructose corn syrup and artificial flavours, people refreshed themselves with juicy, fresh fruits. The flesh of the soursop fruit consists of an edible, white pulp, some fiber, and a core of indigestible, black seeds. The taste of the soursop fruit is compared to that of a combination of strawberry and pineapple with other sweet, citrus notes, contrasting with an underlying creamy texture reminiscent of coconut and banana. Soursop is popularly grown for individual consumption as a garden fruit. It is a large green-skinned fruit with a spikey, rough textured coat and an edible cottony white pulp interior. The soft pulp and fiber of soursop is widely used to make fruit juice drinks, nectars, candies, sorbets, ice cream desserts, smoothies and shakes. Soursop is the fruit of Annona muricata (common Spanish name: guanábana), a broadleaf, flowering, evergreen tree which is a species of the genus Annona of the custard apple tree family. This fruit can grow to a mass of up to 7 kilograms (approximately 15 pounds). Soursop is native to the Caribbean and Central America but is now widely cultivated in tropical climates throughout the world. It isn’t difficult to make a refreshing tropical drink using soursop. Use soft, ripe fruit. When choosing soursop, it should be soft but firm. Slightly overripe fruit is usually fine; rotten fruit is not.

JAMAICAN Food Words & Phrases




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