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Oh Canada 13

meeting malala Reflections on a teen activist hero

16 short & sweet Why Martin Short can’t stop celebrating Canada Breaking waves The ultimate photo op for whale watchers

Style

23 rainBow Brite Bold, beautiful frames in every possible colour

P.

26 sheen queen A leather junkie ventures into metallics 27 style news Five minutes with knockout actor Blake Lively 28 lash Back Try these impossibly huge fake lashes 30 Performance enhancers Yoga pants you can wear to work!

Health 37 you are what you eat New ways to eat right

On the Cover

P.

52

learn to talk to your pet 44 liver disease Find out if you’re at risk 49 safe, not sorry Dr. Martin’s tips for a mishap-free March break

Living 51

for the love of Pets How to be a great pet parent

58 funny Business A terrified novice tries standup comedy 60 get a move on What you can do to fight childhood obesity

Cover photography, Jef Coulson.

Food styling, Melanie Stuparyk.

Prop styling, Catherine Doherty

onT4

37

start eating better!

62 state of the sisterhood Taking stock of women’s rights, here and abroad

67 estate uPdate Time to get your financial house in order

Home 69 orderly fashion Unleash your home’s hidden storage potential

Food 79 The ultimate Banana Bread Our moistest, tastiest loaf ever 82 quick & easy Tasty, heart-healthy weeknight dinners 94 make it at home Our better-than-takeout pad thai 96 small Bite, Big taste Christine Tizzard’s tantalizing Mini-Falafel

98 healthy dinners with Brown rice Two brown rice dishes, one spicy, one savoury on1 come to the taBle Three fantastic family dinners 100 game changers Healthy twists on game-night classics 108 march Bake Super-fun recipes for kids 114 stack it uP Our leaning tower of pancakes

In Every Issue 8

From the editor

112 recipe index canadianliving.com | march 2014

PHOTOGRAPHY: CARLYLE ROUTH (LEfT); jEff COULsOn

18

IF You CoulD tRAvel AnYWHeRe FoR mARCH BReAK, WHeRe WoulD You Go?

est. 1975 | volume 39, no. 3 | mARCH 2014

ACTING VICE-PRESIDENT AND GROUP PUblIShER

EDITOR-IN-ChIEf

Carlos Lamadrid

Jennifer Reynolds

ASSOCIATE PUblIShER Susan Antonacci “Aspen, Colorado—my ExECUTIVE ASSISTANT Linda Gill favourite place to ski.” bUSINESS mANAGER Nancy Baker ASSOCIATE bUSINESS mANAGER Vincent Cheung bUSINESS mANAGER, SAlES, CONSUmER SOlUTIONS Angel Palacios

ART DIRECTOR Stephanie White ExECUTIVE EDITOR Doug O’Neill

Advertising sAles, toronto VICE-PRESIDENT, SAlES AND CREATIVE SERVICES Antoine Shiu GENERAl SAlES mANAGER Peter Roland (Digital) NATIONAl SAlES DIRECTORS Andrea McBride, Nadine Starr,

William Cormier (Digital) ADVERTISING bRAND DIRECTOR Sandra Yakimchick NATIONAl ACCOUNT mANAGERS Robin Attwell, Sheila Cohen, Clevette Coombs,

Jillian Dann-Macerollo, Colleen Fava, Carolyn Fauteux, Shauna Gutoskie, Sandra Horton, Kathleen Irish, Paul Jaramillo, Lennie Morton, Alicia Perrotta, Julie Preiner, Lindsay Weir, Siobhann Wellwood DIGITAl NATIONAl ACCOUNT ExECUTIVES Anita Budzilo, Charlene Colwill, Lucy Emanuele, David Gould, John Grafeo, Andrea Raimondo, Crystal Ransom SAlES ASSOCIATES Patricia Mixemong, Erin Suckling PROGRAm DEVElOPmENT SPECIAlIST Kathryn Walsh ADVERTISING COORDINATION mANAGER Janice Clarke

Advertising sAles, montreAl VICE-PRESIDENT, SAlES Patricia Heckmann ADVERTISING SAlES DIRECTORS Catherine Gauthier, Émélie Brunet (Digital) NATIONAl ACCOUNT mANAGERS Barbara Crevier, Stephanie Cusson, Annie Lazure,

Stéphanie Mercier (Key Accounts), Romain Naudot, Isabelle Roy, Anne Schefer SENIOR DIRECTOR, DIGITAl AD OPERATIONS & INNOVATION Eric Latreille

event solutions DIRECTOR, READER ExPERIENCES Muqu A. Pacheco SPECIAlIST, EVENT OPERATIONS Summer Varty

creAtive services mUlTIPlATfORm CREATIVE DIRECTOR Linda Stephenson ART DIRECTORS Susan Jackson, Dan Kishchuk, Peter Robertson, Bonnie Summerfeldt mUlTIPlATfORm DESIGNER Suzanne Lacorte ASSISTANT ART DIRECTOR Eden Biggin “Quepos, INTEGRATED CONTENT STRATEGIST Jennifer Hinder Costa Rica— DIGITAl CREATIVE STRATEGIST Jessica Lee the most CAmPAIGN mANAGERS Melissa Carmichael, Sasha Fletcher,

Ivan McBurney, Lori Muma CAmPAIGN COORDINATOR Rob Stephenson

reseArch

amazing beaches and wildlife!”

RESEARCh mANAGER Wendy Lambie SENIOR RESEARCh ANAlyST Eva Chau

mArketing & communicAtions DIRECTOR Tracy Finkelstein SENIOR SPECIAlIST Erin Quinn SPECIAlISTS Carlie McGhee, Alyson Young SENIOR DESIGNER Colin Elliott

“Fiji! Go big or go home!”

VICE-PRESIDENT, CONSUmER mARkETING, ENGlISh mAGAzINES Christopher Purcell DIGITAl mARkETING DIRECTOR Joanne Acri DIGITAl mARkETING mANAGER Jason Patterson PRODUCT mARkETING mANAGERS Yen Duong, Amanda Stone DIRECTOR, NEwSSTAND SAlES Pat Strangis GROUP CIRCUlATION DIRECTOR Doris Chan NATIONAl DISTRIbUTION mANAGER Bernardette Menchise PRODUCTION TEAm lEAD Carol Zephyrine PRODUCTION COORDINATOR Judy Strader fUlfIllmENT SPECIAlIST, CONSUmER mARkETING Angela Gresseau-Okalow DIRECTOR, INfORmATION TEChNOlOGy Rob Batten IT PROjECT mANAGER Colleen Simm TEChNICAl SUPPORT Trevor Gillingham, Jean-Marc Kwongchip, Saleem Ladha,

Quentin Summers, JP Timmerman

trAnscontinentAl mediA g.p.

ChAIR Of ThE bOARD Isabelle Marcoux PRESIDENT AND CEO François Olivier ChIEf INfORmATION OffICER Benoit Guilbault PRESIDENT, TC mEDIA Ted Markle ChIEf DIGITAl OffICER Bruno Leclaire ChIEf mARkETING OffICER Alain Gignac SENIOR VICE-PRESIDENT, CONSUmER SOlUTIONS Carlos Lamadrid SENIOR VICE-PRESIDENT, bUSINESS INfORmATION SOlUTIONS AND EDUCATION

“Hawaii!”

the test kitchen SENIOR fOOD SPECIAlIST Rheanna Kish fOOD SPECIAlISTS Amanda Barnier, Jennifer Bartoli, Irene Fong CONTRIbUTING fOOD SPECIAlIST Melanie Stuparyk ExECUTIVE EDITOR, fOOD & bOOkS Tina Anson Mine

Art DEPUTy ART DIRECTOR June F. Anderson SENIOR ASSOCIATE ART DIRECTOR Henrietta Poon ASSISTANT ART DIRECTOR Aimee Nishitoba CONTRIbUTING ART DIRECTOR John Edney PRODUCTION COORDINATOR Andrew Palkovic

FeAtures SENIOR fEATURES EDITOR Robin Stevenson hEAlTh EDITOR Kate Daley fRONT-Of-bOOk EDITOR AND ASSOCIATE EDITOR, lIVING & hEAlTh Jill Buchner lIfESTylE EDITOR Aurelie Bryce fAShION & bEAUTy ASSISTANT Andrea Karr wEST COAST EDITOR Heather Cameron CONTRIbUTING EDITORS David Eddie, Nancy Ripton

copy & operAtions

“Shanghai, in a heartbeat!”

“Greece. I’ve

OPERATIONS SPECIAlIST Olga Goncalves Costa always wanted SENIOR COPy EDITOR Scott MacDonald to explore my COPy EDITOR Stephanie Zolis paternal roots.”

ASSISTANT EDITOR Teresa Sousa INTERNS Jessika Hannon-Hupe, Hermione Wilson, Helena Yeung

cAnAdiAnliving.com

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down.”

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“Cross-country ONlINE PRODUCT DIRECTOR Andrea Kolber skiing in Vermont!” wEb COORDINATOR Grace Maala Telphia TAblET PUblIShING mANAGER Jessica Ross DIRECTOR, CEEm, mUlTIPlATfORm EDITIONS Jules Obry CREATIVE lEAD, DIGITAl EDITIONS Chris Bond PRODUCTION DESIGNER Andrew Tran Recipe & magazine inquiries: 416-733-7600, ext. 3501 I letters@canadianliving.com Subscription inquiries: 905-946-0275 I canadianliving.com Advertising inquiries: Patricia mixemong, 416-218-3527 I patricia.mixemong@tc.tc Canadian living Magazine is published monthly by Transcontinental Media g.P., 25 Sheppard ave. W., Suite 100, Toronto, Ont. M2n 6S7, 416-733-7600; in U.S.a., 300 international drive, Suite 200, Williamsville, n.Y., 14221.

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MeMBeR OF

Pierre Marcoux SENIOR VICE-PRESIDENT, INTERACTIVE mARkETING Patrick Lauzon VICE-PRESIDENT, fINANCE David Galarneau VICE-PRESIDENT, hUmAN RESOURCES Anne Grenier

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PRINTING PAPER IS A RENEWABLE RESOURCE.

THINK RECYCLING!

Here’s To Living Well!

T

hree cheers for whoever decided that March should be nutrition Month! it’s the perfect time to get back on track. and let’s admit it, there are always a few bad dietary habits to be broken. (My vice: the yummy cupcakes coming out of the test Kitchen right now. someone has to make sure they’re awesome.) on the whole, CL readers don’t seem to be doing too badly, nutrition-wise. in a recent survey of canadianliving.com readers, only 10 percent of respondents said they have dessert every night. Meanwhile, 21 percent said they enjoy a salad every day, 59 percent said they eat at the family dinner table every night, and almost everybody said they snack on fruits and veggies. our survey also confrmed that comfort food is important to our readers (mac and cheese, anyone?). Tankfully, our nutrition experts agree that indulging once in a while makes for a balanced approach to eating. Tis month, we want to help you make savvy food choices—we can’t eat kale and

quinoa every night! so food director annabelle waugh and the test Kitchen team created a batch of our favourite foods and made them lighter and more nutritious. find delicious, guilt-free nachos and other lightened-up versions of our fave game-day foods starting on page 100.

(My new favourite appetizer is the crispy cheese-stufed Jalapeños on page 104.) we also learned that the number one reason you make a recipe is that your family will actually eat it. so enjoy our “Quick & easy” beef and broccoli brown rice bowl on page 82 and our delicious superfood Platter on page 86—and know that, by doing so, you’re also doing good for your heart.

Personally, i fnd the best way to ensure a healthy diet is to ted stay active. let’s face it, if From March 17 you put in all those hours to 21, TED is coming to Vancouver. at the gym or on the track, Discover our all-time you’re less likely to sabofavourite TED Talks at tage your eforts by eating canadianliving.com/ besttedtalks. empty calories. don’t forget to reward yourself for eating well and being active: Maybe buy a pair of athletic pants chic enough to wear to work! find these beautiful, on-trend looks starting on page 30. and get moving! happy spring!

jennifer reynolds, editor-in-chief jen@canadianliving.com | @jnreynolds

canadianLiving.com here are soMe of My fave new stories on our website!

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discover a 28-day budget-friendly meal plan at canadianliving.com/afordablemeals

Kids’ crafs and outdoor activities make march break memorable canadianliving.com/marchbreak canadianliving.com | MARCH 2014

photography, jeff coulson. hair and makeup, aniya nandy/tresemmé hair care/m.a.c/plutino group. cape, pinktartan.com. shirt, BananarepuBlic.ca

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Oh Canada

world-changing women | canada’s Favourite Funnyman | west coast whales

photography, oLIVIa harrIS/reuterS/CorbIS

Meeting Malala ON Oct. 9, 2012, a talibaN guNmaN shOt malala YOusafzai ON a schOOl bus iN pakistaN. he called her bY Name, kNOwiNg she was the ONe whO demaNded a right tO educatiON fOr herself aNd Others. she survived. malala kept fightiNg fOr girls’ rights tO educatiON aNd was Named aN hONOrarY caNadiaN citizeN. NOw Christina Lamb, the writer whO helped tell malala’s stOrY, shares what it was like tO meet the girl whO almOst gave her life fOr wOmeN’s rights.

MARCH 2014 | canadianliving.com

13

Woman of the hour

T

aking Malala to see Hamlet on her frst theatre outing might not have been the wisest of choices. At more than three hours, Shakespeare’s longest and most violent play would be a challenge for anyone. For a 15-year-old girl who’d been shot in the head just six months earlier, it was enough to lull her to sleep. Aferward, Malala giggled as she admitted to snoozing through some of it, though she woke for the dramatic sword fght at the end. “It shows us that vengeance gets us nowhere,” she said. “I don’t seek revenge against those who tried to kill me. I just wish I could have talked to them.”

Tat combination of humour, wisdom beyond her years and astonishing lack of bitterness was what captivated me when we frst met on a snowy day in Birmingham, England, to talk about me helping write her memoir. I was welcomed into her highrise apartment by her father, Ziauddin, a remarkable man in his own right, who founded a school despite coming from a village so poor that classes were given on muddy ground under a tree.

Ten the door opened and a diminutive fgure shufed in with a tray of tea and a smile that lit up her face like a lamp.

“I am Malala,” she said. She gestured for me to sit on the sofa to her right, her lef eardrum having been shattered in the shooting. She would later have a cochlear implant to restore hearing. “Is it winter here all the time?” she asked laughingly as the windows rattled in the blizzard.

I was instantly smitten with her incredible passion and eloquence. I was privileged to spend the next six months with her and her family, hearing her astonishing tale of standing up to the Taliban, which had taken over their beautiful mountain valley of Swat, once a favourite holiday destination known for its peace.

Malala’s activism started early. She was nine when she saw children salvag14

Christina Lamb is a foreign correspondent who ghost-wrote I Am Malala (Little, Brown and Company, 2013).

Women’s Work

On March 8, we observe International Women’s Day, when we celebrate the achievements of women around the world and bring awareness to challenges we have yet to overcome.

Here are some of our favourite Canadian trailblazers.

1910s

NELLIE MCCLUNG helped women in Manitoba achieve the right to vote and run for public ofce in 1916; the federal government soon followed.

She also campaigned to have women legally recognized as persons.

1920s

AGNEs MACphAIL, from rural Ontario, was elected to the House of Commons to represent South-East Grey County in 1921. She was the first female Member of Parliament.

1960s

LAUrA sAbIA insisted on establishing a meeting to discuss the status of women in 1966—then demanded the government take notice. What eventually became the Royal Commission on the Status of Women has helped spur important discussions about equal pay, abortion and violence against women.

1990s

sALLy ArMstroNG, one of the founding editors of Canadian Living and former member of the UN’s International Women’s Commission, has spent more than two decades shining a light on the atrocities faced by oppressed women in conflict zones.

2010s

MALALA yoUsAfzAI stood up for girls’ rights to education. In response, the Taliban shot her while she was heading home from school. She survived and continues to spread the word about education. — Jill Buchner canadianliving.com | MARCH 2014

photography, (top left) reX

Last year, Malala met the Queen at Buckingham Palace.

ing rubbish along her street and begged her father to enrol them at his school. When the Taliban started bombing schools and threatening to stop all girls from attending, she refused to be silenced.

It was chilling listening to her describe the feeling of going to class, constantly fearing someone would jump out with a gun. One day, afer an exam, she lef school on the bus and woke up several days later, thousands of miles away in a Birmingham hospital.

Her courage inspired the world. I didn’t realize quite how much until she came to London with her doctor for a day and we took her out. Everyone knew who she was and wanted to take her picture.

Now she lives with her two younger brothers and her parents near Birmingham, in a big house that’s cluttered with awards. She has also captured the hearts of many celebrities, like Bono, Beyoncé and Angelina Jolie, who have reached out with gifs and greetings. Yet she has stayed astonishingly down-to-earth. A lot of that is because of her family. Her brother Atal ofen asks, “But what have you actually done, Malala?” while she and her brother Khushal squabble all the time.

I’ve seen frst-hand how hard it is juggling public life and school. One day I was at her house when she got home from an event in Ireland at 1 a.m., yet she was up at 7 a.m. for school. She always makes sure she does her homework before working on speeches campaigning for the 57 million primary school–aged children deprived of educations.

Back in Swat, she was almost always top of her class. She misses her friends there.

Tough she loves her new school, she says the girls treat her as Malala, “the girl who was shot by the Taliban” or “the girls’ rights activist,” and complains, “Tey can’t see the inner Malala.” So she saves her jokes for skyping with old friends, but is making new friends. One recently took her bowling—more fun than Hamlet, I suspect.

Recently, she called to tell me she received an honorary degree at the University of Edinburgh. “So now I have a degree. I don’t need to do all these school exams,” she joked.

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showbiz

The more aTTenTion broughT to the Canadian flm or television industry, the more people will disCover gems that they haven’t seen yet.

MArTin ShOrT iS AS CAnAdiAn AS hOCkey. he TOld uS why iT’S iMpOrTAnT TO CelebrATe hOMeGrOwn TAlenT.

Short & Sweet

By Jill Buchner

F

or Martin Short, the question of whether to support Canadian talent isn’t a question at all.

“It would be sad if we didn’t,” he says. Short has shown support for the work of other Canadians through everything from hosting the CBC’s 75th

16

comedians such as Eugene Levy and Catherine O’Hara and was later followed by the likes of Jim Carrey and Mike Myers—knows there’s something distinctive about Canadian humour. “It’s more bizarre, more insane—at times I feel it’s more original.”

Short has loved performing since childhood, when he put on pretend performances in his bedroom. “I certainly was always encouraged in my family; no one made fun of me for having my own imaginary shows,” he says. But his real comedic infuences came later in life.

“Once I got involved in show business in Toronto, Eugene Levy and Catherine O’Hara and all the SCTV people were huge infuences on me,” he says. “When you meet someone exceptional, you learn from them.”

Short continues to learn with every project and says his goals are constantly changing. “Initially, it’s just to pay rent.

And then, when you’ve got the rent covered, it’s to keep yourself intrigued and interested and growing,” he says.

“I don’t think anyone who’s worth their salt really feels, ‘Oh, I’ve made it.

I’m there.’ I think each new project is a potential source of failure and disaster, and that makes you work harder.”

At last year’s Canadian Screen Awards, Short joked that, though he was up for two awards, his hosting gig meant he had three chances to lose. We thought Short’s variety-show-like performance was a winner, and the Academy must have, too, because he’s back this year to celebrate the best again.

“Some of them are old friends, some are new,” Short says of the crowd. But the show is always fun. “People are happy to be there and excited to be part of a celebration that’s purely Canadian.”

CAnAdiAn SCReen AwARdS

On March 9, Martin Short will celebrate Canadian television, film and digital productions as host of the Canadian Screen Awards for the second consecutive year. Though the inaugural Canadian Screen Awards (a mash-up of the Genie and Gemini Awards) were in 2013, the ceremony’s predecessors have been recognizing Canadian talent since 1949, making this the 65th anniversary show.

canadianliving.com | MARCH 2014

photography, Jeff KirK/courtesy cBc

anniversary program in 2011 to hosting the Canadian Screen Awards. He was even spotted at the Grey Cup cheering on his hometown team, the Hamilton Tiger-Cats, with his buddy Tom Hanks.

But Canadian showbiz is closest to his heart. “Te more attention brought to the Canadian flm or television industry, the more people will discover gems that they haven’t seen yet,” says Short.

Te actor, comedian and singer got his start at Te Second City in Toronto before eventually going on to star in Broadway shows and big Hollywood flms, though he still spends plenty of time in Canada (we spoke to him when he was shooting the new comedy Working the Engels in Toronto) and has a home in Muskoka, ON. And Canada has certainly celebrated him. Short has won a Gemini Award, received a couple of Canadian Screen Award nods, and was nominated Comedy Person of the Year for the Canadian Comedy Awards. He was even named a member of the Order of Canada for making “laughter an important Canadian export.”

Short—who has worked with Canadian

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far and wide

Breaking Waves

What: Te Pacifc Rim Whale Festival marks the yearly migration of a staggering 20,000 grey whales. Watching these behemoths pass through the waters of British Columbia on their epic 13,000-kilometre route from the Baja Peninsula to the Bering Sea is a nearcinematic spectacle.

When: Te festival runs from March 15 to 23, which is prime whale-watching season on the West Coast.

Where: Visitors fock to the communities of Tofno and Ucluelet, as well 18

as smaller towns around Pacifc Rim National Park Reserve, BC. Who: Local artists, chefs, entertainers and whale experts engage visitors throughout the nine-day festival, which includes music, educational events, photo competitions, storytelling and, of course, whale-watching tours.

Why: Witnessing a pod of majestic grey whales, some weighing as much as 30 tonnes, breach the blue waters of the Pacifc makes for a mind-blowing experience. Unforgettable photo ops aside (it’s

impossible to take a bad picture of a grey whale splashing and playing), the festival helps you better appreciate the importance of maintaining a healthy ecosystem so that these magnifcent creatures can continue to grace our waters. To learn more, visit pacifcrimwhalefestival.com.

— Doug O’Neill > TELL US: Share your part of Canada! email us at myfavouriteplace@ canadianliving.com.

canadianliving.com | march 2014

PhotograPhy, Matthew Maran

Watch the beauties of the Pacific Rim Whale festival make a sPlash.

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Rainbow Brite

Frames need not be boring—the bolder the better! Expand your eyewear wardrobe with a few out-there frames that feature eye-catching pops of colour and distinctively diferent shapes.

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MARCH 2014 | canadianliving.com

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Wissing, $395, josephson.ca.

Ray-Ban, $180, lenscrafters.ca.

retro cat-eyes, the studious tortoiseshell, the brooding browline, the futuristic frameless—the number of eyeglass designs is endless. Add in a rainbow of colours and it becomes impossible to pick just one pair. But that’s all right with us. A wardrobe of glasses means you’ll always have frames for any event: cat-eyes with diamond studs for a night out, aviators for an afternoon perusing bookstores.

Move those contact refills into storage and say hello to on-trend specs.

24

> GO ONLINE: Learn how to find frames for your face shape at canadianliving.com/ flatteringframes.

canadianliving.com | MARCH 2014

photography, Kevin Wong (products). text, andrea Karr

Fysh, $254, fyshuk.com.

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my fashion risk

Sheen Queen Beauty maven jodi urichuk Radiates cReativity, coolness and confidence while emBRacing spRing’s shimmeR and shine tRend. By julia McEwEn

Shoes, $195, rudsak.com.

“T On Jodi: Muubaa jacket, $475, theoutnet.com.

Vintage Iron Maiden tee, Jodi’s own. Lida Baday skirt, $395, holtrenfrew.com. Necklace, Jodi’s own.

Clutch, millyny.com. Sandals, aldoshoes.com.

26

Trench coat, $215, bananarepublic.ca.

here are certain trends I pick up on from each season, but I don’t like to look like everyone else,” says Jodi Urichuk, a Toronto-based editorial makeup artist and mother. Her look—like her cool cachet job—evokes both the leather-clad allure of Rick Owens and the cool, nonchalant esthetic of French designer Isabel Marant.

Te Calgary native has been immersed in the fashion industry ever since her stint as a teenage model, when she unsuspectingly discovered her future career. “I couldn’t believe people were getting paid to do makeup, and it was their job! I had to fnd out how to do it.” Since Jodi speaks fuent fashion, she knows how to describe her style: “Polished and put together, but still a little lived-in.” Te vintage devotee refers to herself as a clothing “picker,” and is almost always wearing something leather. So how did she feel about incorporating dazzling chromed-out pieces into her look? “Te outft was perfect for me. I love this season with all the metal-like materials.” Jodi efortlessly gave this high-shine outft her own signature rock ’n’ roll twist, proof that she embodies her own unique style.

canadianliving.com | MARCH 2014

PhotograPhY, Jenna Marie Wakani. hair and MakeuP, olivia ColaCCi for treSeMMé hair Care/M.a.C CoSMetiCS/Plutino grouP

Tote, $275, eccocanada.com.

style news

Five Minutes With Blake lively, aCtor

Blazer, $50, target.ca.

blazer and creams, Kevin Wong. blaKe lively portrait, terry tsiolis, total management l’oreal paris. runWay, george pimentel

COOL COLLAB: WAteRCOLOuR WORLd Since Target landed in Canada in spring 2013, we’ve already A design seen fashion from Stevenson’s collaborations with Phillip Lim and Peter winning Pilotto. Now designer New Labels collection.

Sarah Stevenson, winner of last year’s Toronto Fashion Incubator New Labels competition, brings a little bit of Canada—Toronto, specifically—to the retailer with her 15-piece collection of floral-print dresses, trousers and silky tees, available March 23. “I developed these prints based on my spring 2012 collection, which was a tribute to Toronto in the spring,” she says.

“I walked around the city and looked at people’s gardens and found irises, roses and pansies. I painted them and that became the print story.” Designed for an urban woman, Stevenson’s goal was to emphasize the prints by developing streamlined silhouettes. “I consider my designs to be wearable art, so I like to think I dress a woman [who’s] a curator of her own closet,” she says. She imagines the pieces styled with minimal accessories, but she knows it’s ultimately up to the women who wear them. — AK

On the red carpet or of-duty, Blake Lively always dresses with fawless precision. Te all-American actor (married to all-Canadian actor Ryan Reynolds) has risen from her Upper East Side role on Gossip Girl to become an international sweetheart, particularly with the fashion set. Few actors seem to hold half as much style credibility as Lively. She’s a fashion muse (Christian Louboutin named a shoe afer her—the ultimate fashion accolade) who ofen dresses sans-stylist for red carpet events and is well on her way to becoming a hair icon. I caught up with Lively in Paris hours before L’Oréal Paris announced she would be joining Jennifer Lopez, LiveLy’s PiCks: 1. L’Oréal Paris Hair Julianne Moore and Beyoncé as one Expertise Precious Oils of the brand’s beauty ambassadors. Sublime Smoothing Care, $10, lorealparis.ca.

— Julia McEwen How does it feel to be added to the 2. L’Oréal Paris Voluminous Butterfly Mascara, $12, elite list of L’Oréal Paris beauty lorealparis.ca. ambassadors? “It’s such an honour because the women that I’m in the company of are my idols! Beyoncé is it for me and Julianne Moore is somebody who’s not just a remarkable actress, but her persona is amazing; she is everything I aspire to be! Freida Pinto, Jane Fonda... [they’re all] incredible women who are inspiring, all for diferent reasons.”

Would you consider yourself a beauty girl? “I can’t paint, but I’ve always wanted to paint. So I use other mediums that allow me to paint, whether that’s makeup, fashion or decorating. Makeup has always been something I’ve loved.

I do my hair and makeup for a lot of events because I think it’s fun.”

When prepping for an event, what features do you like to play up? “It’s always something diferent. Some days it’s the eyes, then lips, or maybe it’s just golden skin. For me, it’s about an overall look. Tat could mean I want to be more retro, or go more modern and sleek.”

How do you stay on top of what’s going on in fashion? “Every fashion week is just so crazy. Once you think you’ve got your look for the next event, there’s another round. I love style.com! I’ll keep folders of [designers] I love.”

The CC: Contains ingredients that brighten, even tone, and minimize signs of aging. Physicians The BB: Visibly evens out the complexion and disguises blemishes while moisturizing and protecting with SPF. Clarins BB Skin Perfecting Cream SPF 25, $43, clarins.ca.

MARCH 2014 | canadianliving.com

Formula Super CC+ Colour-Correction and Care Cream, $18.50, physiciansformula.com.

INSTABEAUTY:

alphaBet sCoop Over the past two years, multipurpose face balms from Asia known as BB (beauty balm) and CC (colour correct) creams have taken North America by storm. Their claim?

To replace your standard moisturizer, sunscreen and foundation with an all-in-one product. The biggest benefit?

The time you’ll save in front of the mirror every morning. —Andrea Karr > GO ONLINE: learn more about the latest BB and CC innovations at canadianliving.com/alphabetcreams.

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trend to try

Lash Back

TIMe To cAll In reInForceMenTs— your Go-To Tube oF MAscArA wIll need soMe help ATTAInInG These supersIze FrInGes. FAkInG IT hAs never looked so Good!

PhotograPhy by geneviève Caron

1. beginner For a natural look, Gibson recommends picking a sparse set with a clear band. “If you decided not to wear eyeliner, individual lashes are best, or cutting a lash strip into individuals.” Quo Full Lashes

2. intermediate Moderate modern falsies have more length in the middle of the eye, says Gibson. “It mimics your own lashes, giving you more volume and thickness as opposed to glamour.” M.A.C Cosmetics Lashes in 35, $19, maccosmetics.com.

“F

alse lashes add a sense of glamour and have a transformative efect,” says Melissa Gibson, M.A.C Cosmetics senior artist. No longer reserved for glitzy holiday celebrations and the occasional Saturday night soirée, false lashes are quickly gaining mainstream status. It’s about time—the frst set was created almost 100 years ago, way back in 1916. Why the surge now? We can thank actors, musicians and models for donning these supersize sets in major advertising campaigns, giving them maximum exposure. Te popularization of eyelash extensions is another factor. Initially developed in South Korea in the early 2000s, extensions have exploded in North America in recent years. Who knew two little fringe-enhancing strips could make eyes look bigger, brighter and add such youthful intensity? — Julia McEwen

28

3. expert A dark, dense lash that starts of shorter in the inner corner and then fans out is classically glamorous. “These shapes give the cat-eye look and feel,” says Gibson. Esqido Lashes in Amp It Up, $39, esqido.com.

> GO ONLINE: Learn how to apply faux eyelashes at canadianliving.com/lashes.

canadianliving.com | MARCH 2014

Hair & Makeup, Vanessa JarMan/TreseMMé Hair Care/riMMel lOnDOn/p1M.Ca. prODuCT pHOTOgrapHy, keVin WOng

in Natural #801, $8, shoppersdrugmart.ca.

KEEP YOUR COOL IN SLEEK, SPORTIF PIECES FOUND IN BOLD SHADES AND WILD PATTERNS. THAT’S RIgHT: INCORPORATINg WORKOUT FAVOURITES—YOgA PANTS INCLUDED—INTO YOUR EVERYDAY WARDROBE IS ACTUALLY ON TREND.

By Julia M c EwEn PhotograPhy By gEnEvièvE caron

30

canadianliving.com | MARCH 2014

Hair & Makeup, Vanessa JarMan/TreseMMé Hair Care/riMMel lOnDOn/p1M.Ca. sHOT On lOCaTiOn aT CrOssFiT TOrOnTO, CrOssFiTTO.COM

fashion

sPoRtY sPiCe

(Opposite page): The surge in neon hues, baseball hats and even sweats is proof that the fitness fashion esthetic continues to thrive. We’re declaring it nouveau casual chic!

Sweater, $39, joefresh.com.

HyBridge vest, $325, canada-goose.com. Skirt, $27, oldnavy.ca. Hat, Lacoste boutiques. Earrings, banana republic.ca. Bracelet, laborde designs.com. Watch, indigo.ca.

Springblade runners, adidas.ca.

HAngin’ tougH

Good news: Sweatpants have risen in status, making them socially acceptable street style. Modern versions that are more fitted and versatile can be dressed up with a leather jacket and pumps, or worn casually with a white tee and sleek sneakers.

Peter Pilotto for Target Rash guard, $30, net-a-porter.com.

Heidi Klum bra, $55, newbalance.ca. Sweatpants, $19, joefresh.com. Shoes, hm.com/ca. Earrings, swarovski.com. Watch, timex.ca.

MARCH 2014 | canadianliving.com

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canadianliving.com | MARCH 2014

GOOD SPORT

Are you in a long-term relationship with your workout leggings? Break out of your fashion rut while still rocking your sporty slacks with the addition of a bold mosaic topper and some bright accessories for sartorial oomph.

Coat, $295, michaelkors.com.

Lalita Dri-Release silk top, $90, lolewomen.com.

Zinken headphones, $120, urbanears.com. Marathon bra, $50, championcanada.ca. Work It Out capris, $74, ca.oakley.com.

Earrings and colourful bracelets, labordedesigns.com. Spiked bangles, canada.forever21.com.

BKR water bottle, indigo.ca.

Nike Free shoes, nike.ca.

BAlAnCinG ACT

Sporty chic meets luxury when a slim pair of pants is teamed with this modern take on the moto jacket.

The look is unapologetically sporty yet sophisticated.

Peter Pilotto for Target Moto blazer, $60, net-at-porter.com.

Top, $110, Lacoste boutiques.

Nygård leggings, $50, thebay.com.

Earrings, swarovski.com. Watch, indigo.ca. Heidi Klum for New Balance runners, newbalance.ca.

> GO ONLINE: 10 pairs of fashion sneakers we love at canadianliving.com/sportystyle.

MARCH 2014 | canadianliving.com

33

PACk it iN

A shock of pink, a pillowy soft down jacket and a pair of perforated pumps make for an unexpectedly feminine combination.

Cocoe dress, $360, tedbakerlondon.com. Vasanta quilted down jacket, $340, lolewomen.com. All watches, timex.ca. Bag, gapcanda.ca.

Runners, lacoste.ca.

Shoes, aldoshoes.com.

Shot on location at CrossFit, Toronto.

34

canadianliving.com | MARCH 2014

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HEALTH

Cut down food waste | smart snaCks | liver love | spring break safety

You Are What You Eat

cELEBRATE NUTRITION MONTH WITH fREsH WAys TO fUEL yOUR BOdy. photography by jeff coulson

MARCH 2014 | canadianliving.com

37

NutritioN

Don’t Scrap It! Eat It! canadians Toss ouT a whopping $27 Billion in unspoiled food annually, much of iT highly nuTriTious. here's how Those fruiT and vegeTaBle Trimmings can save you money and enhance your healTh.

by Matthew Kadey, rd save it broccoli stalks peeled broccoli stalks have a wonderful, tender texture similar to asparagus. Best of all, they’re packed with vitamin c, an antioxidant needed for proper eye function. eat it peel away the tough outer layer, thinly slice and add to stir-fries, scrambled eggs or pasta dishes. you can also slice peeled stalks into matchsticks and add them to a crudité platter, or shave and toss into salad or slaw. save it beet greens Beets are the perfect two-for-one vegetable. The bulb is delicious, but the slightly bitter leafy tops are brimming with vitamin K. according to a study in the journal Diabetes Care, a higher intake of vitamin K may slash your risk of Type 2 diabetes. don’t trash the edible greens attached to turnips, radishes or kohlrabi either, as they also up the health ante. eat it gently sauté a bunch of beet greens with olive oil and garlic. chop and add to a frittata or blend into a smoothie. save it carrot tops The long, lanky tops of carrots have a taste reminiscent of italian parsley. as with other vegetable greens, carrot tops have robust antioxidants that help knock out cell-damaging free radicals. rest assured that, unless you nosh on them by the bushel, the pervasive

38

urban legend that carrot greens are poisonous is false. eat it use carrot tops as you would parsley in dishes such as tabbouleh or bean salads. frying them in oil, garlic and vinegar helps cut their bitterness.

Try blending carrot tops into pestos or chimichurri sauces. save it swiss chard stems mostly overlooked by home cooks, these stems have a satisfyingly crunchy texture. They are also a source of glutamine, an amino acid necessary for healing wounds and bolstering immune function. The smaller leaves generally have the most tender stems, and cooking brings out their natural sweetness. eat it sauté sliced stems for a couple of minutes before tossing them into dishes. Try braising stems in an herb-infused tomato sauce and garnishing with parmesan. whole chard stems pickled in vinegar, mustard seeds and sugar can gussy up a grilled cheese, scrambled eggs or an antipasto platter. save it squash seeds Butternut squash seeds contain magnesium. scientists at harvard found that higher intakes of magnesium can slash the risk of heart disease by 30 percent. eat it rinse squash seeds, pat dry and toss with oil and seasonings. spread out on a baking pan and roast at 350°f (180°c) for 10 to 15 minutes, or until crispy. enjoy them on their own, or add to trail mixes and granola. save it Kiwi peel surprise! fuzzy kiwi skin is very much edible. it’s also rich in vitamin e, an antioxidant that is believed to block an enzyme involved in cancer cell survival. as with any fruit and vegetable peels, give kiwi skin a good scrubbing before you eat. eat it Thinly sliced whole kiwi is a fun addition to salads and crêpes. for a nutritionally charged smoothie, blend a whole kiwi with avocado, mint, baby spinach and coconut water.

Smart Swaps There are cerTain foods we simply can’T resisT. BuT whaT if There were nuTriTious alTernaTives ThaT TasTed jusT as good? regisTered dieTiTian cara rosenBloom shares her Top food fixes. by Jill buchner

SALTY SnAckS Favourite Foods Pretzels

and chips the swap Popcorn is a whole grain, so it is more fbre-rich than pretzels, says Rosenbloom. Plus, those little kernels are known to have even more polyphenols (disease-fghting antioxidants) than fruits and veggies. Skip the microwave versions and air-pop your own. Add a pinch of salt or spices (try cayenne pepper or rosemary) for added favour.

Favourite Food Creamy dips the swap Store-bought veggie and

chip dips are ofen flled with fat, sugar and sodium. Make your own with fatfree or two percent Greek yogurt instead of mayonnaise or sour cream. It’s just as thick, but with less fat and more protein.

Or, to kick it up a notch, make a dip out of puréed white beans, which contain iron, protein and fbre. Replace the salt with other satisfying favours such as fnely chopped onion, garlic or hot peppers. don't swap Chips "Healthy" chips made from vegetables, lentils or beans might sound better than the simple-starch-flled potato variety, but the fat, calorie and sodium levels are ofen just as bad. “Don’t let healthy ingredients trick you into thinking the whole thing is healthy,” says Rosenbloom.

SWEET TREATS Favourite Foods Cookies, brownies, mufns and cakes the swap When making baked goods, use whole grain fours such as oat, barley, quinoa or brown rice. Skip recipes that use shortening or lard, and substitute half of the butter or oil with puréed fruits, such as apples or prunes.

And for a boost of healthy fats, add nuts to your batter or use them as a healthful crumble topping. canadianliving.com | MARCH 2014

ENERGY TO TAKE OUT THE

BOYS There’s girl power in the crunch of almonds.

With 6g of protein and 4g of fibre*, almonds are an energy-giving snack ready whenever you need it most.

Learn more at Almonds.com.

*Per 30g serving. © 2014 Almond Board of California. All rights reserved.

CRUNCH ON

Favourite drink Pop the swap Take sparkling water and

add your own favouring, such as orange juice, a squeeze of lemon or even a cinnamon stick. “Pop is basically carbonated water with sugar, caramel colour and favouring,” explains Rosenbloom.

What’s more, one bottle can have around 70 grams of sugar. Research suggests that drinking just one 12-ounce can of pop per day can increase your risk of Type 2 diabetes. Also, the acid in soda causes tooth erosion.

instead of soy sauce, or get a side of spicy mayo for dipping. When ordering stir-fries, ask for the sauce to be served on the side.

Favourite Food Creamy pasta the swap Opt for pasta tossed with

pesto instead of a thick, creamy sauce, suggests Rosenbloom. You’ll get less saturated fat and more healthful fats from the nuts and olive oil. Tough high in unsaturated fat, pesto tends to be used more sparingly. Another good alterna-

“They basically Take fruiT purée and turn it into licorice or gummy bears. but when you take fruit and concentrate it, you’ve jusT produced sugar.”

Favourite drink Lattes the swap Luckily, these decadent

drinks can be customized to cut calories.

Your frst move should be to switch to skim milk. “If you don’t ask at the cofee shop, the default is usually whole milk or two percent,” says Rosenbloom. Also ask if you can omit syrup (or make it half-sweet), whipped cream and caloriepacked caramel or chocolate drizzles, then add your own favour by sprinkling cocoa powder or cinnamon on top.

A tall skim-milk latte doesn’t have to be much more than 100 calories. It’s the extras that make it unhealthy. don't swap Candy

“Tere isn’t really a replacement for candy,” says Rosenbloom. Tose fruit snacks and leathers that pretend to be healthful alternatives? “Tey basically take fruit purée and turn it into licorice or gummy bears. But when you take fruit and concentrate it, you’ve just produced sugar.”

RESTO MEALS

Favourite Foods Sushi and Asian stir-fries the swap Tese can seem like healthy options because they’re packed with veggies or raw fsh. But just one tablespoon of soy sauce contains a whopping 1,160 milligrams of sodium, making it easy to consume double or even triple the daily recommended amount in one sitting. (You’re only meant to get 1,500 to 2,300 milligrams of sodium per day.)

Even low-sodium soy sauce can be way over the limit. When dining out, try getting sushi seasoned with wasabi 40

tive: marinara sauce, which delivers less fat and more antioxidants, including vitamins A and C. don't swap Fried foods “Te biggest red fag at a restaurant is a plate with only one colour on it: beige,” says Rosenbloom. Battered fsh, chicken fngers and fries are mostly fat, salt and not a whole lot else. Just forgo these meals altogether. No matter how healthy the protein inside, once fried and battered, it’s a nutritional nightmare.

MEATY MAINS

Favourite Food Hamburgers the swap Start with extra-lean

ground beef, turkey or chicken and make your own from scratch. “But what really matters with burgers is not so much the meat but the condiments,” says Rosenbloom. “Tat’s where you get into trouble with sugar and sodium.”

Avoid piling ketchup, relish and mayonnaise on your burger. Instead, try tomatoes, salsas, grilled portobellos, avocados or sautéed onions, and choose a smaller bun made with whole grains.

Favourite Food Steak the swap Grilling up a steak once in

a while won’t do much damage to your diet, but don’t make a regular habit of it.

Tat T-bone or rib-eye has a lot of unnecessary fat and calories. Try switching to an eye of round or top sirloin cut—you could trim your fat intake by as much as 70 percent. And opt for a homemade spice rub instead of a storebought, sodium-laden steak sauce. canadianliving.com | MARCH 2014

Millions of people worldwide trust the New Nordic silver tree logo

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Feel Better Bloating and stomach upsets “My arms, chest, back, legs look fantastic - only problem area was my stomach. No matter how much I worked out, it was bloated and protruding. Tat was until I found dida. I felt a diference already afer my frst week - I feel less bloated and my stomach even looks fatter - I love this product!’’

– Web review didaTM, a Swedish formula of naturally sourced plant extracts known to work as antifungal agents, will help you get your stomach back to normal and feel free of unpleasant upsets, such as bloating and fatulence.

A natural fat burner Some people have a naturally high metabolism, so the calories they eat get converted to energy or heat – not stored as fat. But others need a boost. Chili BurnTM uses chili, green tea leaves (EGCG) and chromium, to effectively boost your metabolism and burn fat, making it easier for you to manage your weight.

I lost 38 pounds!

Daily detox If you are overweight, you most likely have a “fatty liver”. In this case the liver has stopped burning and digesting fat, but has now turned into a fat storing organ.

The fat storage typically shows as abdominal fat (pot belly) - which can be diffcult to lose, until you improve your liver function.

Active Liver is a natural health product that, in contrast to diet products, uses powerful liver-enhancing herbal extracts to promote a healthy liver and help cleanse your body.

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“Afer having 5 kids, I was lef with a baby belly, which I was always trying to disguise with clothing. But I came across Chili BurnTM in a magazine and decided to try it. It worked wonderfully. I stayed with it for 6 months, and lost almost 30 pounds. I was so thrilled that I contacted New Nordic to tell them my story.

Now, I have no more weight to lose, and have lost in total 38 pounds. I love Chili Burn and highly recommend it!”

Available at participating pharmacies, health food stores and online. 1-877-696-6734.

Before

After

Ruth V. Ontario

newnordic.ca

* ® / ™ Trademarks of Loblaws Inc. Used with permission. All rights reserved. Loblaws Inc., its parent company or any of its franchisees and/or affiliates are not a sponsor of, nor affiliated with New Nordic.

To make sure this product is right for you, always read the label and follow the instructions. Although Ruth lost weight without diet or exercise, New Nordic recommends a healthy and active lifestyle in order to obtain the best results.

don't swap Hot dogs Ignore the health claims of all-beef or lowfat hot dogs. All processed meats should be avoided. “Tey are linked with colon cancer—at any amount,” says Rosenbloom. Hot dogs and deli meats contain a dangerous combo of sodium, carnitine and nitrates. According to a review published in Nutrition and Cancer, people who eat processed meats frequently could be increasing their risk of colon cancer by a whopping 20 to 50 percent.

All processed meAts should be Avoided. “they are linked with colon cAncer—At Any Amount.”

Carb OVErLOaD Favourite Food Boxed cereals the swap As a general rule, all of

your cereals and granolas should look like the grains they’re made from. Once processed into a circle or alphabet shape, they’ve lost a lot of nutritional value. Opt for pufed cereals (such as rice or quinoa) or pick a muesli made with oats, dried fruit and nuts.

Favourite Food Spaghetti the swap Try Rosenbloom’s recipe

for a healthier pasta: Start with noodles made from whole grains, quinoa, brown rice or even lentils, then cook until just al dente. Tat bit of frmness in the centre of the noodles makes the pasta harder for your body to break down, says Rosenbloom. And the longer your body takes to digest the carbs, the more your blood sugars remain stable. Add a homemade tomato sauce (some store-bought versions contain added sugar and more than 1,000 milligrams of sodium per cup) made with olive oil, onion, cherry tomatoes, balsamic vinegar, salt and pepper, all simmered for about 15 minutes. Te cooked tomatoes add a healthy dose of cancer-preventing lycopene.

*NO PURCHASE NECESSARY. Nomination Period starts January 8, 2014 at 9:00:00 AM CT and ends January 22, 2014 at 8:59:59 AM CT. Voting Period starts January 29, 2014 at 9:00:00 AM CT and ends April 8, 2014 at 8:59:59 AM CT. Open to legal residents of Canada (excluding Quebec) who are age of majority at time of entry and have a valid email address. Enter online at www.sharethebounty.ca. Sweepstakes Prizes Donations (20): CAD $500.00 donation to an eligible charity to be selected by the entrant. The odds of being a selected entrant depend on the number of eligible entries received during the applicable weekly entry period. Vote Donations: total of three (3) donations of CAD $15,000.00, three (3) donations of CAD $10,000.00, and three (3) donations of CAD $5,000.00. All donations to be made to the applicable charity by Sponsor and awarded as a cheque. The odds of a charity being selected to receive a Vote Donation will depend on the number of eligible charities listed in each category and the number of eligible votes received by each charity in the respective categories. Skill-testing question required. See www.sharethebounty.ca for Official Rules. Sponsor: Vita Health Products, Inc., 150 Beghin Ave., Winnipeg, Manitoba, R2J 3W2.

©2014 Nature’s Bounty, Inc.

13-NB-1688rs

don't swap Donuts and croissants Unfortunately there is no good way to replicate deep-fried dough or buttery pastry without all the fat. When it comes to these pastry-shop This content is vetted treats, Rosenbloom by medical experts at says you should just enjoy the real thing— but only on occasion.

A Whole New Look for Us… and for You!

When you feel healthy, your natural beauty shines to the surface Hair & Nails gives you the support you need to look and feel your absolute best Our NEW Organic Coconut Oil nourishes dry skin, and restores your hair’s natural, healthy sheen

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As a reminder, discuss the supplements and medicines you take with your health care provider. These products may pose risks and may not be suitable for everyone.

Always read label directions and warnings prior to use.

www.naturesbounty.ca © 2014 Nature’s Bounty, Inc.

13-NB-1687rs

PREVENTION

fer recovering from pneumonia in 2007, 11-year-old Megan Clermont of London, ON, remained exhausted and nauseous.

Up until then, she had been generally healthy, if slightly overweight. Megan’s symptoms persisted for almost a year.

Eventually, a blood test and ultrasound resulted in a diagnosis that shocked her family. Megan had non-alcoholic fatty liver disease (NAFLD).

NAFLD risk FActors

Contrary to popular belief, liver disease isn’t always related to excess alcohol intake, and it is not just an afiction of the middle-aged. “Te death rate from liver disease has risen by close to 30 percent over a period of only eight years,” says Gary Fagan, president of the Canadian Liver Foundation. Te most common form of liver disease in Canada is NAFLD, which is linked to obesity, a condition that afects up to 25 percent of the population, or eight million people.

(Your risk of NAFLD increases with a body mass index (BMI)—a measure of body fat based on height and weight— over 30. Diabetes, resistance to insulin 44

and increased levels of triglycerides—a type of fat—in the blood also increase your risk of liver disease.) Furthermore, increases in childhood obesity mean that more children are at risk; while estimates suggest that three to 10 percent of the general population will be aficted with NAFLD, the risk jumps to 70 to 80 percent for obese children, says Fagan.

Your Liver is A workhorse

Te second-largest organ in the body, the liver performs more than 500 functions.

It flters toxins from your blood, manages hormones, doles out glucose in response to insulin, and regulates cholesterol. It also breaks down and stores fat. Te liver metabolizes fat from a person’s diet; when there is more fat than the body requires, the excess can accumulate in areas like the abdomen and liver.

People with frst-stage NAFLD have liver cells swollen with fat, but they don’t tend to experience adverse health efects. Te second stage, which Megan Clermont was diagnosed with, is marked by swelling of the liver, which can impair its function. If lef unchecked, the disease may progress to the third stage,

cirrhosis (severe scarring), which will ultimately lead to liver failure. Although the sequence of events is well known, how it progresses from one stage to the other is not yet understood. Dr. Morris Sherman, chairman of the Canadian Liver Foundation, says that NAFLD does not call attention to itself. Symptoms of advanced liver disease such as fatigue, nausea, itchy skin, sallow or yellow skin and tender or distended belly do not develop until the damage is severe.

MiND Your MiDDLe

According to Dr. Elaine Chin, chief medical ofcer of the Executive Health Centre in Toronto, “a calorie-laden diet, particularly one high in carbohydrates, can lead to fat buildup in the liver. If you have excess weight around the middle, it is also likely in and around your organs.” Burt Lang of Howick, QC, found this out the hard way when he had a liver transplant.

Four years ago, at age 66, Burt booked a physical, which was about fve years overdue. He had no real health issues, but he tipped the scales at 230 pounds and had a BMI that put him in the obese category. He lef the doctor’s ofce with canadianliving.com | MARCH 2014

illustration, tHinKstoCK

A

NoN-Alcoholic FAtty liver DiseAse is oN the rise iN cANADA, yet most people DoN’t kNow they hAve it uNtil it’s too lAte. reAD oN to FiND out iF you Are At risk. BY theresA ALBert, DhN, rNcP

It’s your health

By Isabelle Neiderer, Registered Dietitian for Dairy Farmers of Canada dairygoodness.ca

Make It Simple Involving your children in getting meals on the table gives you a chance to pass on important life skills. Here are some easy tips.

OATMEAL DATE PANCAKES Delicious topped with yogurt and fruit.

Pancakes 2 cups quick cooking oatmeal flakes 500 mL

Kitchen’s Open

2 tsp

Getting kids confident in the kitchen and transferring cooking skills doesn’t have to be complicated. Start by making time in the kitchen relaxed and enjoyable, for all of you. Having a visitor’s stool is a great strategy. Encourage your kids to drop by and watch, chat and hang out when you’re cooking. Then, invite them to do easy jobs. Don’t be afraid to engage your children from a young age—you’ll be surprised at how capable they can be. Bonus: When kids take part in the prep —they welcome new dishes more readily.

Plan Ahead Planning meals a few days ahead makes dinner easy, and cuts down on stops for nutritionally questionable take-out. Preparing small things in advance (kids can help) also saves time. E.g., shredding cheeses, washing fruit, preparing greens for future salads. And, whenever you’re cooking, do the vegetables for another meal at the same time. Think leftovers, too—a roast for dinner can be sandwiches for lunch, then protein for a salad meal.

1

/4 tsp

baking powder

10 mL

ground cinnamon

1 mL

pinch of salt 1 cup 1 cup 6 4 1 tbsp

milk

250 mL

plain yogurt

250 mL

dates, pitted and diced eggs butter

6 4 15 mL

Topping Plain yogurt, to taste Maple syrup, to taste Orange, cut into wedges, or other fresh fruit

In a bowl, mix together oatmeal, baking powder, cinnamon and salt. Stir in milk, yogurt and dates. Set aside for 15 minutes to rest. Add eggs and mix well. Heat a little butter in a non-stick pan over medium heat. Adding 1/3 cup (80 mL) at a time, cook pancakes 3-4 minutes on one side, then 1-2 minutes on the other. Serve topped with yogurt, a little maple syrup, and orange wedges on the side.

Makes 4 to 6 servings (12 pancakes).

Easy Does It Getting kids confident in the kitchen is an important life skill.

Ideas for easy things they can do: • Read the recipe out loud for you.

• Find utensils and get ingredients from the fridge.

• Stir, turn on the oven, set the timer, set the table.

• Pass on basic skills like how to measure ingredients, crack eggs, use the toaster, a whisk, a cheese grater, the microwave.

Getting Enough The idea of ‘balanced meals’ is an important concept to introduce children to. Eating foods from all four food groups increases the likelihood that we get the variety of nutrients we require. The Milk and Alternatives group tends to be underconsumed.

Tip: Serving milk with meals provides 16 nutrients we need to be healthy, including calcium, vitamin D and protein. Cooking with milk products helps ensure the family tops up.

a laboratory requisition for a number of routine tests; one came back showing elevated liver enzymes in his blood. An ultrasound and a CT scan were ordered.

His liver showed infammation and scarring—cirrhosis—and Burt was told he’d require a liver transplant to survive. He was stunned. “I don’t smoke. I have been a vegetarian for 60 years. I don’t have hepatitis. I don’t do illegal drugs or have unprotected sex. And I can count only fve alcoholic drinks in my life,” he says.

Afer the diagnosis, Burt was referred to the liver transplant unit at Montreal’s Royal Victoria Hospital, where he underwent about a dozen pre-transplant evaluation tests over the next eight months.

Te last one was a biopsy that confrmed the diagnosis. On Dec. 3, 2011, he was placed on a waiting list. On Jan. 3, 2012, he received a liver.

Grateful for his new lease on life, Burt has cut down his portions at meals, has lost weight and now urges others to educate themselves about NAFLD. “I try to educate them on the facts, especially that most of the symptoms are silent and only show up when it is too late.”

Megan, now 17, is still experiencing symptoms due to her compromised

liver. Her mom, Michelle, says they may never know if it was the family’s diet, the pneumonia (and the antibiotics used to treat it) or a combination of factors that triggered the disease. But the family has taken steps to prevent further damage to Megan’s liver. Tey’ve dramatically improved their diet, and Megan has lost weight by exercising (when she has the energy). Michelle, for her part, has been advocating for more research on the impact of trans fats, high-fructose corn syrup and other sugars on the liver.

Be kind to your liver

Dr. Sherman, author of Liver Disease in Canada: A Crisis in the Making, says that Canadians “are sufering and dying from a preventable disease.” He recommends taking the following steps to protect your liver from NAFLD. • If you are overweight, strive for gradual, sustained weight loss. With ade-

quate weight loss, usually about 10 percent of your current weight, the fat will come out of the liver and much of the damage to it will recover.

• Ask your doctor to test your liver enzymes during your next blood exam.

Elevated enzymes are the frst indication that something may be awry.

• Watch your waistline. Excess abdominal fat is a health risk for NAFLD. A man’s waist circumference should be no more than 102 centimetres (40 inches) and a woman’s should be no more than 88 centimetres (35 inches).

• Eat a well-balanced diet. Reduce your intake of high-calorie foods, carbohydrates, trans fats and sugars. Focus on eating vegetables, fruits, fsh, whole grains, and smaller amounts of meat.

For more information on NAFLD and to learn about other forms of liver disease, visit liver.ca.

How to calculate your body mass index (BMi) Your risk of NAFLD increases if you have a BMI over 30. To calculate yours, divide your weight (in kilograms) by your height (in metres) squared.

To find out more, visit canadianliving.com/decode-your-BMi.

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CANADIAN LIVING PROMOTION

HEALTHY EATING A Healthy Smile, A Healthy Body March is National Nutrition Month – a perfect time to brush up on healthy eating and good dental hygiene habits. After all, a healthy diet, healthy teeth and good overall health go hand-in-hand-in-hand.

Body/Mouth Connection KEEPING YOUR TEETH HEALTHY IS IMPORTANT. Your oral health is an important part of your overall health.

If sensitive teeth are getting in the way of good oral health habits, use a product specifically designed for sensitivity.

There are expert-approved ways to reduce the “ouch” factor, including using a gentle line of oral care products specifically designed for sensitivity, such as Crest Pro-Health Clinical Sensitivity Toothpaste. In fact, with proper care and products, it’s even possible to gently and effectively whiten your sensitive teeth to get a brighter smile.

Crest Pro-Health Clinical Sensitivity Toothpaste fights cavities, plaque, tartar, gingivitis, and tooth sensitivity.

Crest Pro-Health Multi Protection Rinse helps prevent and reduce plaque and gingivitis. To ensure these products are right for you, always read and follow the label.

Food/Mouth Connection Certain eating habits can increase the risk of tooth wear and sensitivity. If you drink soda frequently, eat too many sugary or acidic foods and beverages, or have gastric influx, for example, chances are you’re more likely to have tooth sensitivity. To strengthen the healthy food/mouth connection, try the following tips: ✚ Limit your intake of acidic foods and beverages, such as carbonated drinks and citrus fruits. ✚ See your doctor if you have ongoing acid reflux symptoms, such as heartburn or bloating. ✚ Cut back on your coffee and tea intake.

These drinks can annoy sensitive teeth.

DID YOU KNOW? The average Canadian consumes about 30 pounds of sugar a year from manufactured products! Sneaky sugar is in cereal, pasta sauce, peanut butter, crackers – and even potato chips.

The sweet stuff provides food for your mouth’s bacteria, which then produce acid to attack your teeth – and cause cavities.

your health

around water, and helmets for sports such as cycling and skiing. Every time. It can be tempting to make exceptions to these rules when on vacation because we aren’t functioning within our usual systems. Don’t.

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Drowning is the second leading cause of injury-related death for Canadian children. Active supervision of children around water is critical at all times. Also, make sure your kids take swimming lessons throughout the year.

3

HOW tO keep yOur family HealtHy during marcH break. By Dr. Danielle Martin, MD

A PHOTOGRAPHY: THINKSTOCK (TOP); jOHN HRYNIuK

h, March—it seems like the longest month. Te days are still short, dark, and cold, and though spring may be just around the corner, it seldom feels that way. Many Canadians take a week of vacation in March simply because they need a break from the grind.

Spending that break in a warm climate— or even in a snowy Canadian locale—can be terrifc, but it can also involve health risks, particularly if your vacation plans include outdoor adventuring.

Accidents are the leading cause of

death for Canadians between the ages of one and 34, and are among the top causes of hospitalization for Canadians of all ages. But the majority of injuries are predictable and preventable.

Tere is much we can do, both for ourselves and for our families, to prevent injury. If you’re heading out on vacation this season, especially with kids, consider the following.

One of the most important things you can do to protect yourself and your family is insist on seatbelt use, ageappropriate car seats, lifejackets in and

1

Children should play indoors when the temperature or the wind chill falls below -25°C. When outdoors in cold weather, make sure kids and adults are dressed appropriately. When in tropical climes, remember that children are particularly prone to heat-related injuries, as they tend to warm up three to fve times faster than adults. It’s important to watch carefully for signs of dehydration. Drink plenty of clear fuids and take breaks in cool, shady areas. When replacing fuids, make sure to also replace salt, which can be lost through sweating or by consuming too much water. Use sports drinks and eat regularly, in addition to drinking water.

4

In an emergency, training in frst aid and CPR can make all the difference. Every Canadian teen and adult should take a frst aid or CPR course.

(Find one near you at heartandstroke.ca.)

Tey are afordable and ofered in nearly every community.

Danielle Martin is a family physician in Toronto and the vice-president of Medical Afairs and Health System Solutions at Women’s College Hospital.

This content is vetted by medical experts at

Safety year-rounD Some of the most important ways of protecting canadians are within the power of government to change. legislation making car seats, seatbelts and helmets mandatory have made an enormous impact on death rates in recent decades.

Organizations dedicated

MARCH 2014 | canadianliving.com

to injury prevention, such as Parachute (parachutecanada.org), have provided evidence for additional policy measures, including regulations to ensure that homes have functioning smoke and carbon monoxide detection systems; playground safety bylaws; and urban planning

to maximize pedestrian and cyclist safety. Our elected ofcials need to listen to groups like parachute and put more efort into ensuring the safety of citizens.

Helping them transition from the mindset of “accidents” to that of “preventable injuries” is an important step in the right direction.

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For the Love of Pets

How do you ensure your fourlegged friends are happy and healthy? Read on for expert advice on how to be a great pet parent.

MARCH 2014 | canadianliving.com

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PET GUIDE “I’m bored, and maybe even a little sad.”

Dogs: “House dogs very rarely get sad,” says O’Neill. “Abused dogs with post-traumatic stress disorder will have glazed-over eyes. It’s a blank stare.”

Cats: When cats are restless, some might wander around the house making plaintive mewing sounds, says Nagelschneider.

A cat’s primary instinct is to hunt, and when they can’t express that predatory drive, even in play, they may become despondent, she adds.

What Your Pet Is Really Saying IF you’vE EvEr wondErEd How dEEply your pEt FEEls toward you, rEst assurEd: tHEy’rE In It For morE tHan just trEats and tummy rubs. By lesley young

I

n an attempt to understand the canine mind more thoroughly, neuroscientist Gregory Berns, a researcher at Emory University in Atlanta, trained 14 dogs to sit patiently through MRI scans so he could examine what’s going on inside their brains when they’re exposed to diferent stimuli like an owner’s scent or vocal infection. He then compared the results to human brain activity. Turns out that when a dog responds to both food and social rewards its brain looks a lot like a human brain when in love.

Berns’s fndings likely apply to other pets, too. “Te closer the evolutionary relationship of the animal species with humans, the greater the similarities in brain anatomy and processing,” explains Dr. Mary Klinck, a veterinary behaviourist at the University of Montreal. “Tis implies similar emotions, particularly in mammals.”

For guardians, the challenge lies in recognizing the animal’s emotions. To help you understand what your pet is really thinking, here’s a handy behaviour interpretation guide.

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“Have I told you how much I care about you lately?”

Dogs: “Dogs’ emotions are very obvious,” says Rory O’Neill, a dog behaviourist and director of the Rocky Mountain Animal Rescue in Canmore, AB. “When they are happy, they actually smile. I’ve even seen dogs reveal gums in a grin! Also, their ears perk up (depending on the dog) and their tails wag in a relaxed way.”

Cats: “When a cat is feeling afectionate and contented, some will roll on their back and stretch out, exposed,” says Mieshelle Nagelschneider, a cat behaviourist at Te Cat Behavior Clinic in Portland, Oregon, and author of Te Cat Whisperer. Happy cats will also approach you with their tails fagpole straight, and when you stare into their eyes, the feline will blink long and slow.

PoCket Pets: Guinea pigs make a high-pitched whistling noise when they’re excited, says Dr. Klinck. Loud squeaks in other pocket pets, such as rats and hamsters, can be a sign of pain or fear, so she encourages pet owners to look for relaxed or tense body language to help sort out what the noise signals.

“Hey, erectus! Pay attention! I’m frazzled here and you need to do something about it!”

Dogs: “Dogs have an incredible sense of intuition,” says O’Neill. When they see or sense something is not right, their eyes dilate, they stop and stare, and their bodies may become rigid.” If they’re anxious, they’ll whine. And if they’re fearful, they’ll hunker down. “Tey don’t analyze their feelings. But they defnitely get upset at humans,” adds O’Neill, who says they express discontent by trying harder to get what they want. For example, if they’re frustrated about being locked in a room, they may bark louder.

Cats: “Cats developed a meow that is strictly for humans,” says Nagelschneider.

“It’s a combination of a purr and a meow, almost like a baby crying.” Tey use it when they want to get our attention. If cats are feeling aggressive, their pupils may dilate and their coats will puf.

“Cats’ tails are good emotional barometers,” she adds. “If the tail is thumping or thrashing about, it’s excited or upset about something.”

BIrDs: When your feathered friend’s pupils “pin” (expand and shrink quickly), it could be a sign of excitement. If they lunge, hiss and rufe their feathers, they’re feeling aggressive. Some birds will raise their crests very high when on alert. raBBIts: Foot or leg thumping is a clear indicator that they’re nervous about something, says Dr. Klinck.

Do rePtIles Have feelIngs?

Emotions in reptiles are difcult to read because reptiles lack facial and vocal signals. However, while not confirmed, researchers believe reptiles are capable of developing social bonds. For example, they recognize certain people and will approach them to be touched.

canadianliving.com | MARCH 2014

©2013 P&G

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For a love that endures s all fashion trends.

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Bennett. “He can have a good time and then take a well-deserved nap.”

We all Want our pets to be praised for their good behaviour. but hoW are your manners? folloW these tips to ensure you’re a courteous pet guardian. BY roBin sTeVenson The scenario: neighbours say your dog barks all day while you’re at work.

Dogs are social creatures and can become frustrated when their owners leave for the day. Rather than get defensive with neighbours, ask them when your dog barks and for how long, suggests Kathy Currie-Eyers, owner of TopDog K9 Services in Barrie, ON, and chair of the Canadian Association of Professional Pet Dog Trainers. “If the barking is alert barking (when people pass by the house or apartment door), use barriers or close the drapes to shield the dog’s vision,” she says.

If the barking is boredom-based, be sure to leave your dog with some interactive food-dispensing toys for stimulation— and give him as much exercise as you can when you are together. “But make it exercise, not just another fve minutes added to their walk,” says Currie-Eyers.

Tat means lots of running and chasing balls outdoors. If these solutions don’t 54

work, the barking may be stress- or anxiety-related. “You might want to look at the possibility of using doggie daycare or a dog walker,” suggests Currie-Eyers.

The scenario: Your cat likes to make himself at home on the lap of anyone who comes to visit.

A social cat is lovely, but not every houseguest will appreciate the attention. “When it comes to cats, many people have very strong opinions, to put it nicely,” says Pam Johnson-Bennett, a Nashville-based cat behaviourist and author. “If you feel they’re uncomfortable and just trying to be polite, give your cat a fun activity to engage in so he’ll be occupied but still be able to be in the room. Tis would be a perfect opportunity for using a fooddispensing toy to keep him busy,” she says. Some cats will not be deterred, so you may have to put them in another room with something to keep them busy.

Catnip is a great last resort, says Johnson-

The scenario: children often try to pet your dog.

Even if your dog is great with children, tell any who approach to ask before reaching out to pet your pooch, says Currie-Eyers. She adds that dogs and hugs do not go together. “Hugs are a sign of afection in humans; but hugs invade the dog’s space and can be threatening. Some family pets learn to accept hugs, but it isn’t something that they enjoy.” If your dog isn’t good with kids or you’re unsure of how she’s feeling that day, it’s best to put yourself between child and dog, says Currie-Eyers. “Explain that your dog is not up for a visit today, but thank them for asking frst.” canadianliving.com | MARCH 2014

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Proper Petiquette

The scenario: Your neighbour informs you that your cat is using her garden as a litter box.

A large, soil-flled garden makes a very attractive litter box substitute for outdoor cats. Neighbours, however, want to see fowers, not your cat’s waste. “Tere are some people who may resort to deterrents to keep cats out of gardens, and you don’t want to take a chance that a potentially harmful one might be used on your cat,” says Johnson-Bennett. Keeping relations friendly might mean your cat will have to stay indoors or wear a harness and leash. If you’d rather not constrain your cat, Johnson-Bennett suggests purchasing garden netting and helping your neighbour place it in her garden under a layer of soil. Tis will make it more difcult for your cat to dig and cover her waste, so she’ll likely move on.

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membranes (inside of the lip, under the tongue or on the gums).

3

Do I really need to brush my pet’s teeth?

According to a recent survey by the Canadian Veterinary Medical Association, only 10 percent of dog or cat owners brush their pet’s teeth every day. But as with humans, tartar control is an issue in animals and can afect their overall health. Getting your pet accustomed to having its teeth cleaned with a petspecifc toothpaste and toothbrush at an early age is best, says Dr. McPherson.

A dental cleaning may be recommended if there’s tartar that can’t be removed by brushing or if the gums are swollen, red and irritated. Signs your pet may be experiencing mouth and teeth issues include rubbing or pawing the mouth and face, bad breath, food falling out of its mouth when eating, excessive drooling, and facial swelling.

4

we asked dr. Troye McPherson, a VeTerinarian in darTMouTh, ns, To answer your FiVe MosT Pressing PeT healTh quesTions. BY ROBIN STEVENSON

1

How can I tell if my pet is ill?

Pets seem to have a sixth sense when it comes to their guardians feeling under the weather, but it’s not always clear to us when they are unwell. Some signs that your pet needs medical care— limping, skin rash or noticeable weight loss unrelated to diet—are obvious.

But owners should also watch for the following symptoms: • Prolonged episodes of vomiting or diarrhea (or blood in either) • Changes in coat appearance, from thick and shiny to dull or patchy • Refusal to eat or drink for more than one day or a sudden spike in drinking

56

with excessive urination • Changes in behaviour, such as lethargy if normally perky or hiding, if normally outgoing and friendly

2

What is the easiest way to get my pet to take meds?

In most cases, it can be as simple as mixing the medication into your pet’s meal or sof pet treat, says Dr. McPherson.

If Flufy still manages to avoid swallowing the capsule at every turn, ask a veterinarian if the medication is available in another form, such as powder, tablet or liquid. Some medications can even be absorbed through the skin or mucous

5

What vaccines does my pet really need?

“Core vaccines (such as rabies) are those that the American Animal Hospital Association and the American Association of Feline Practitioners have determined are important for puppies and kittens and adult animals,” says Dr. McPherson.

Tese protect pets from diseases that are widespread or highly contagious, as well as those that can cause serious illness. Vaccines that are not considered core (such as for Lyme disease and felineleukemia) are administered afer you and your veterinarian determine your pet’s risk level. canadianliving.com | MARCH 2014

OcelOt PRINt WAllPAPeR, fARROW-bAll.cOm.

Take Care

Is my pet overweight?

Is Rover getting a little thick around the midsection? It’s worth a mention at your next veterinary appointment.

Published in 2011, Canada’s Pet Wellness Report identifed weight management as the number one preventative measure pet owners can take to reduce health risks (such as arthritis and heart disease) and increase longevity. “We have diagrams and charts that score your pet’s body,” says Dr. McPherson.

Your veterinarian will weigh and record your pet’s weight, examine its waistline and determine how easy or hard it is to feel its ribs before recommending how many calories your pet should be eating each day. Even birds and hamsters have normal weights that need to be maintained for good overall health.

funny business

I

I trIed standup comedy and lIved to tell about It. By Amy Bugg

probably stood on stage for at least 30 seconds, staring out into the blinding spotlights and quietly repeating a curse word Canadian Living isn’t likely to print. I was terrifed. Nothing I was going to say would be funny; my jokes were bound to be received with blank stares and awkward silence. I would be lucky to get one chuckle. Fortunately, the outcome was the opposite of what I’d imagined.

I can’t recall exactly how many laughs I got in my fve minutes on stage, but I do know it was more than one. Afer the show, my friends—and even some comedians—told me how much they enjoyed my set. I was fnally able to let a new emotion set in: pride.

58

When I was growing up, I never attempted to make people laugh. Tey just did. I didn’t even realize I was doing it until my junior high graduation. My homeroom teacher gave a little speech about each kid in the class. She spoke about blossoming athletes and aspiring musicians, until she came to me. “I don’t know where Amy will end up,” she said, “but she makes us all laugh.” Tat’s when I realized I didn’t need to be loud and boisterous; I could be shy and uncomfortable and still be funny. Perhaps comedy was something I could explore.

Afer high school, my dad strongly discouraged me from pursuing comedy as a career. “Amy, your disposition is perfectly matched to become an accountant,” he

said. “You should become an accountant. In fact, I insist.” So of I went to the University of Saskatchewan to pursue my father’s dream of me becoming an accountant, an occupation not exactly known for its hilarity. It wasn’t until my third year of university that I caught my frst standup comedy night at a local club.

But afer I moved to Calgary, my friend Emily and I began attending Comedy Monday Night on a regular basis; there was at least one frst-timer performing at every show. Seeing all these novices get on stage made trying standup seem more feasible. Some did well, some bombed; but overall, the support from the audience was palpable. I realized people would probably support me in the same way if I tried. I mentioned to Emily that I was considering giving it a go, and she gave me the frm push I needed.

Five and a half months later, I revisited some material I’d written to distract myself while working as an auditor the previous summer. I’d spent hours crafing jokes about my androgynous childhood haircut and my vagina’s inner monologue. While I was anxiously trying to hone that material, Emily said, “If you get one laugh, you’re doing better than most of the frsttimers we’ve seen.” I clung to those words of wisdom. I only needed two good jokes to exceed everyone’s expectations.

When the big night finally arrived, I sat in silence by myself, trying to remember the fve-minute set. Somehow, I had totally forgotten everything I wrote. Te fear was mounting and my nerves were beginning to show. Te last thing I remember from before my set was approaching the MC and asking, “Is there any way to lower everyone’s expectations?” Te MC laughed and walked directly to the mike to introduce me.

Now I perform at open mikes twice a month. I can’t imagine not doing it.

Standup has made me happier. I wish I had tried it sooner. I’m still an accountant during the day, but I have dreams of escaping spreadsheets and becoming a professional comedy writer.

People frequently ask me how I would describe my comedy; I would say I’m quiet, silly and a little blue—the opposite of my father’s comic ideal, Bob Hope, master of the wisecrack. As for my dad, he still insists that “Bob Hope would have been an accountant… if he had a better dad.” canadianliving.com | MARCH 2014

IllustratIon, GreG stevenson/i2iart. PhotoGraPhy, james moore

year of firsts

Child inaCtivity has reaChed Crisis proportions in Canada. here are 10 ways to Get Kids movinG. By yuki HayasHi

J

ust seven percent of fve- to 11-year-olds and four percent of 12- to 17-year-olds get the federal government’s recommended 60 minutes of moderate to vigorous physical activity per day. Regular physical activity promotes cardiovascular ftness, strength and bone density. It also lowers the risk of cancer, Type 2 diabetes and heart disease.

We polled health experts, advocates and Canadian Olympians for their top tips to get kids moving.

1

Walk the Walk “As parents, it is our responsibility to set good examples for our children.

If our children see us being active and having fun doing it, they will choose this way of life,” says Lascelles Brown, an Olympic medallist in Bobsleigh and a dad of six. Te good news: You don’t have to be an elite athlete to inspire your kids. Just convey enthusiasm for and commitment to your Zumba sessions or lunchtime strolls.

2

FolloW your child’s cues You might presume hockey star Hayley Wickenheiser’s kid would be a

60

hockey nut. Not at all. Wickenheiser’s 13-year-old son “didn’t want anything to do with hockey,” says the Olympic medallist. “I encouraged Noah to get involved in something he had fun doing. It was important that he wanted to go and that it would be his thing. He chose swimming,” says the proud mama.

3

have silly Fun! For Pippa Whitfeld, the six-yearold daughter of four-time Olympic triathlete Simon Whitfeld, stormy weather is cause for celebration.

“We had a big windstorm the other day and Pippa and I threw on our jackets and ran up and down the waterfront park,” says Whitfeld. “We ran into the wind, then turned around and ran back.

We were out there for an hour.” If you look around, you’ll fnd countless similar opportunities for tag, wrestling, or building snow forts. If your heart’s racing and you’re laughing, you’re in the zone!

4

Walk to school Between 2000 and 2010, the number of kids who got to school via car or bus increased from 51 to 62 percent. If kids walked or biked that daily trip, they’d spend an average of 15 to 20 extra minutes per day moving.

Tis might not be achievable every day, but just a couple days per week makes a diference. Try leaving the car at home when taking your kids to the library or the local skating rink, too.

5

Put activity into context Organized sports have a role to play, but it’s the everyday activities that are the real game changers, says Mark Tremblay, director of healthy active living and obesity research at Ottawa’s CHEO Research Institute (and a dad of four). Kids should be “running, chasing the dog, playing hopscotch in the driveway, shooting hoops, shooting pucks—all those things they can do with no coach, no uniform, no score clock, no minivan,” he says.

6

let Go a little Kids have less freedom than ever to roam the outdoors, says Tremblay. “In the name of good parenting, [we] keep our canadianliving.com | March 2014

PHOTOGRAPHY: CAnAdiAn OlYmPiC COmmiTTee (HAYleY WiCkenHeiseR And lAsCelles BROWn); CiBC (simOn WHiTField); isTOCkPHOTO (BOY)

fitness

Toronto mom of two and “Active Living Ambassador” for ParticipACTION, the national nonproft dedicated to promoting active living. When kids are warm, they’re also less likely to balk at walking to school or running errands.

kids ‘safe and sound’ inside,” and entertained by screens and an endless supply of snacks. Tis has become so much the norm that, as Tremblay puts it, “If you let your six- or eight-year-old go to the playground by themselves, neighbours are inclined to call social services about your ‘irresponsible parenting.’” So cut back on helicoptering. Boost your peace of mind by signing your kid up for a street-proofing course, and by encouraging them to play outside with friends.

9

PHOTOGRAPHY, iSTOCKPHOT0

7

Tap inTo your communiTy’s resources Kids from lower-income families are less likely to participate in sports, and thus less likely to glean the physical and psychosocial benefts. Knowing this, a Hamilton, ON, mom named Sharon Gallant launched the FAB Girls 5K Challenge, a free running club for girls in Grades 6 to 8. You could try following her lead, or you could search your own community for similar free events. “Tere are many great organizations out there working hard to make sport and recreation accessible.

Learn what is available in your community,” says Gallant. Ask at local schools, recreation centres and nonprofts like

the Boys and Girls Clubs of Canada, YMCA or YWCA.

8

Dress for success “When kids are dressed for winter, they’re dressed to roll snowballs, make snow angels, leap from snowbanks, stomp on chunks of ice and snow, run and slide, and more,” says Catherine Cameron, a

unDersTanD WHaT moTiVaTes your cHilDren “Some kids are motivated by team sports and competition, others by the social benefts of being part of a group, and some would rather do things on their own or with their family,” says Gallant, an accomplished triathlete whose daughter, now 20, was never into team sports, preferring individual activities like inline skating, skiing and golf. “Understand what motivates your kid and connect them to activities that match. You’ll signifcantly increase the likelihood that they’ll enjoy and continue the activity.”

10

reDuce screen Time Turn of the television, put aside the smartphones and tablets and head outside. “By going hiking on the weekend instead of going to a movie, your children will value the same things in their lives,” says Wickenheiser.

JUST LIKE YOU, DIARRHEA LIKES TO STAY AT FIVE STAR RESORTS.

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DKCA130445E

*Except in Quebec

women’s rights

Education Secondary School partIcIpatIon rateS pErCEntagE of girls who graduatE

pErCEntagE of boys who graduatE

Canada

90%

87% Spain

52%

54% pErCEntagE of girls who attEnd

pErCEntagE of boys who attEnd

india

59%

49%

Ethiopia

16%

16%

afghaniStan

18%

6% poSt-Secondary: more canadian women than men graduated from post-secondary education in 2012.

73%

vs

65%

UnIVerSIty: Since the early 1990s, canadian women have outpaced men in attending and completing undergraduate degree programs, and by 2008, women made up

62% of all Canadian university graduates.

According to the World Economic Forum’s 2013 Global Gender Gap Report, Canada ranks 20th out of 136 countries analyzed in a comparison of four pillars of gender equality: economic opportunity, education, health and political empowerment.

Canada’s strong suit: education. We share a perfect score with countries such as Iceland, Finland, the Philippines and New Zealand. But we’re lagging when it comes to women holding political ofce.

Tat said, Canadian women enjoy freedoms that women in many other countries only dream of. (Tank you, foremothers!) In honour of International Women’s Day, here are a few facts and fgures we can be proud of, as well as a few others that remind us that the fght for equality is far from over. (Plus: three grassroots groups that prove amazing things happen when women unite!)

Health & Reproductive Freedom maternal mortalIty ratIo: this ratio indicates the lifetime risk of death from pregnancy and childbirth-related causes in 2010. the more reproductive freedom a woman has, and the better her access to good nutrition and health care, the lower the mortality rate.

Iceland: 1 in 8,900 canada: 1 in 5,200 UnIted KIngdom: 1 in 4,600 U.S.a.: 1 in 2,400 chIna: 1 in 1,700 BrazIl: 1 in 910 nIcaragUa: 1 in 350 IndIa: 1 in 170 ethIopIa: 1 in 67 afghanIStan: 1 in 32

Every year, 536,000 women die from pregnancy and childbirth-related complications. ninety-nine percent of those deaths occur in the developing world. –U.S.-BaSed center for reprodUctIVe rIghtS 62

Canadianliving.Com | marCh 2014

grassroots group Fostering the education of female athletes in Ethiopia challenge: In Ethiopia, half of all women are married by the age of 18 (and one in fve by 15). Meanwhile, only 16 percent attend high school. Young women who are promising runners can stay in school and become, if not professional athletes, nurses or teachers.

But the cost of running shoes, training clothes and extra calories is prohibitive: One-third of Ethiopians survive on just US$1.25 per day, and girls are routinely pushed into marriage or domestic servitude. the response: Girls Gotta Run (GGR) was founded in 2006 by Patricia Ortman, a former women’s studies prof who read a newspaper article about the plight—and potential—of Ethiopia’s young women runners. “My thoughts were: ‘Tose girls are trying so hard,’ and ‘Tere must be a way,’” says the Washington, D.C.-based Ortman. By December 2007, GGR was able to sponsor two dozen girls. Last year, GGR sponsored 60 young women, supplying running shoes, clothing, training and other support.

use of contraception:

photography, soeren MalMose. illustration, thinkstock

the percentage of women between the ages of 15 and 49 currently using contraception while in a relationship:

Norway:

88%

United Kingdom:

84%

Brazil:

81%

U.S.A.:

79%

Canada:

74%

Nicaragua:

72%

India:

55%

Cambodia:

51%

Ethiopia:

29%

Afghanistan:

21%

“

Through running, the girls learn discipline and goal setting, and they get mentorship they so rarely receive.

All that is very powerful.”

Globe and Mail running columnist Margaret Webb, who visited a GGRfunded project in Ethiopia and raised more than $1,100 for the organization via her 2012 Boston Marathon run, says that its impact is profound. “GGR isn’t about ‘Let’s turn all these women into professional runners,’” says Webb. “Tey

know not all of them can be. But through running, the girls learn discipline and goal setting, and they get the mentorship they so rarely receive. All that is very powerful.”

Help the girls of Ethiopia chase their dreams by visiting GirlsGottaRun.org.

Few or no restrictions (gestational limits may apply, and full access not guaranteed in all regions):

56 countries

39.3% To preserve life, physical or mental health:

world population with access to

4.2%

23 countries

68 countries

25.7%

abortion

9.6%

21.3%

Limited to preserving a woman’s life or physical health:

35 countries

Highly restricted (either an outright ban or permitted only to save a woman’s life):

To preserve life, physical or mental health, or on socioeconomic grounds: 14 countries

abortion is fully legal in Canada, even if access can be difcult in northern regions and PEi.

Countries that outlaw abortion under any circumstance, including rape, incest or when the woman’s life is in danger: honduras, el salvador, nicaragua, chile, dominican republic, Malta, Vatican city.

MARCH 2014 | Canadianliving.Com

63

Education EquaLity,

Political Representation more female candidates, creates public awareness campaigns highlighting the need for gender parity in ofce, and ofers a virtual “campaign school” called Getting to the Gate, aimed at coaching Putting gender parity on women who seek ofce. A customized the national agenda version was designed for First Nations, Métis and Inuit women, and young women seeking leadership positions in their schools and communities. “We know there are tremendous opportunities to run for ofce, but women face challenging questions like: ‘How do an equal Voice youth forum in november I [balance] my personal celebrated kim Campbell’s tenure as Canada’s life with my life as a canfirst and only female Prime Minister. didate or elected ofcial?’ and ‘How do I access and raise money?’” says Raylene Lang-Dion, challenge: Canadian women comprise 50.4 percent of the population, national chair of Equal Voice and coyet female representation in Parliament founder of its Ottawa chapter.

Lang-Dion has advice for women ready hovers around the one-quarter mark.

We won the right to vote in 1919, so why to rise to the challenge: “Just as many people who oppose you will support you. aren’t we better represented in ofce?

Push through the challenges and lean on the response: In 2001, members of the Women’s Legal Education and Action others who can help to ensure success!”

Fund met to discuss this issue. Soon afer, Equal Voice (EV) was formed with the Let’s get more women elected to the halls goal of getting more women into Parlia- of power! Visit EqualVoice.ca to learn ment. EV lobbies political parties to feld how you can help.

grassroots group

onE girL

at a timE

A story of one girl’s strength, from Craig and Marc Kielburger CRAIG: At nine years old, Elizabeth Kisemei was one of the 35 million primary school– aged girls around the world not receiving an education. While her shepherd parents tended the fock in her rural Maasai community, she cared for her fve younger siblings.

Her familial obligations would eventually lead to an arranged marriage in exchange for a dowry of cattle, goats and more sheep. But a new school beckoned. No matter how many times she asked her parents to send her, they said “no.” So Elizabeth approached a teacher, who convinced Elizabeth’s parents that the added job opportunities would pay for many more animals than a single dowry. Now 12, Elizabeth has learned to read in Swahili and used her newfound knowledge of agriculture to create a home garden. She dreams of becoming a doctor—and a woman in control of her own future.

MARC: Te issues surrounding inequality are tremendous.

Globally, women do two-thirds of the labour for one-tenth of the income. Women and girls make up just under half of the world’s population, yet comprise 60 percent of the poor and 66 percent of the illiterate. But there is a solution. It will take time, but it’s potent and sustainable: education. One girl at a time.

Gender equality is a challenge rooted in power, and knowledge truly is power.

It’s a struggle that’s now centuries old.

What it takes is one girl inspiring the next, until equality is no longer such a daunting objective.

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Women in Parliament: According to the World Economic Forum’s 2013 Global Gender Gap Report, these countries rank highest in female representation at the federal level: 1 cuba 2 sWeden 3 senegal 4 finland 5 soutH africa

Canada’s rank: 41 tied with australia, Bulgaria and laos)

CanadianLiving.Com | MarCh 2014

Economic Opportunity Wage gap: Despite Canadian women’s greater participation in post-secondary education, a wage gap remains in the workforce. The sector with the most wage parity? Science. The least? Health care.

HEAlTH

47¢ SAlES

57¢

+20% For every dollar a canadian male earned in 2010, a canadian Female earned:

NATurAl AND AppliED SCiENCES

94¢

ArTS, CulTurE, SpOrT

88¢

TrADES

59¢

MANAgEMENT BuSiNESS AND fiNANCE

60¢

photography, courtesy oF equal Voice (top leFt); crystle mazurek; illustration, thinkstock

in canada

71¢

wage gaps across cultures Average fulltime wage gap favouring males over females according to the Organization for Economic Cooperation and Development:

34 oecd member countries

+15%

according to the World economic Forum’s 2013 global gender gap report, these countries rank highest For overall wage equality: 1 malaysia 2 PhiliPPines 3 singaPore 4 macedonia 5 oman

CAnAdA’s RAnk: 35

Grassroots Group Building a Brighter Future For Girls in India

challenGe: Crystle Mazurek grew up in India, but had not been back in 25 years. “When I visited in 2001, the village I grew up in was in a serious state of impoverishment. A local leader remembered me and said, ‘You’ve been away too long. Don’t stay away—help us.’

It touched my heart,” says the Brockville, ON, high school teacher. the response: Back home in Canada, Mazurek thought of ways to help. Disenchanted with the bureaucracy and administrative apparatus of big charities, Mazurek created the India Village Poverty Relief Fund (IVPRF), which delivers funds directly to her contacts in the Indian state of Punjab.

On a fve-fgure annual budget, IVPRF delivers aid in three ways.

• Scholarships for needy schoolchildren so they can enter professions. Last year, IVPRF supported 501 students from JK to Grade 12, plus 11 college students.

Two-thirds were female, in a culture in MARCH 2014 | canadianliving.com

Young women learn pattern making and how to sew at the st. Patricks Tailoring Centre in Amritsar, India. which child brides are common and less than half of all adolescent girls attend secondary school.

• Mobile training centres to teach uneducated women to become seamstresses.

At the end of a six-month training program, each participant gets a sewing machine to keep. Last year, 238 young women were enrolled.

• In a new initiative launched in 2013, six impoverished girls aged 14 to 16—each at high-risk of early marriage—were given a baby bufalo. Teir families agreed not to marry the girls of until the bufalos reach fve years of

age, at which time they will be worth $1,000 each, a huge sum in a country where the per capita gross national income is just US$1,410 (by comparison, Canada’s is US$45,560). Te deal buys the girls a few more crucial years of childhood.

Twelve years later, IVPRF is still essentially a one-woman charity. Last year it pulled in $32,500 in donations, 92 percent of which went directly to projects.

Help girls and young women in India work towards a brighter future. Visit IndiaVillageFund.org.

65

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by The Bank of Nova Scotia. ScotiaFunds are available through Scotia Securities Inc. and from other dealers and advisors, including ScotiaMcLeod® and Scotia iTRADE® which are divisions of Scotia Capital Inc. Scotia Securities Inc. and Scotia Capital Inc. are wholly owned by The Bank of Nova Scotia. Scotia Capital Inc. is a member of the Canadian Investor Protection Fund and the Investment Industry Regulatory Organization of Canada.

Commissions, trailing commissions, management fees and expenses may be associated with mutual fund investments. Please read the prospectus before investing. Mutual funds are not guaranteed or insured by the Canadian Deposit Insurance Corporation or any other government deposit insurer, their values change frequently and past performance may not be repeated.

Smart Finance

If gettIng your fInancIal house In order Is on your to-do lIst, now Is the tIme to revIsIt and revIse your personal documents. BY Deanne GaGe YOur wIll

Who enjoys thinking about suddenly dying? No one.

We hope we never have to experience such a thing.

But since it could happen—perhaps we’ve seen it happen to friends or family—we need to be prepared, which means drawing up a will. Dying without a will leaves provincial or territorial law to determine how assets will be distributed, and that won’t necessarily jibe with your wishes, says Richard Niedermayer, a partner and estate lawyer at Stewart McKelvey in Halifax.

If you already have a will, when’s the last time you gave it a once-over? Niedermayer recommends looking at your will every three to fve years, or whenever life circumstances change. “Make sure the will still refects your wishes,” explains Niedermayer. Te birth of a new child, for instance, means adding the little one to your will, not to mention naming the child’s guardian. If you’re going through a divorce, you’ll likely want to remove your spouse’s name or change your executor.

POwer Of attOrneY

PHOtOGrAPHY: istOCKPHOtO

Incapacity is another misfortune we don’t want to contemplate—but we really should. Statistics show that we’re more likely to become seriously injured or disabled than die suddenly, notes Mark Halpern, a certifed fnancial planner and president of Toronto-based IllnessProtection.com. Power of attorney (known as mandate in Quebec) gives a person of your choice the ability to make important decisions for you when you can’t make them yourself. You’ll need to work with your lawyer to draf two separate powers of attorney: one for all your investments, real estate, banking and other assets;

and one for medical decisions, such as whether to administer a life-prolonging treatment.

Insurance

Most of us have some form of life insurance. But how much is enough? It depends on what the money is for. Do you simply want to pay of a mortgage, fnance funeral arrangements or settle a debt?

Or do you want to help out the loved ones you’ll be leaving behind—perhaps pay for your children’s education or maintain the family’s standard of living? In any case, get a proper insurance analysis from an accredited fnancial planner who can help you understand the issues, says Halpern. Start your search by checking out the Financial Planning Standards Council website at fpsc.ca. A planner can also review other applicable products, such as disability and critical illness insurance, based on your individual needs.

Like your other documents, insurance coverage should be revisited with every life change. Buying a house equals a new (and possibly bigger) mortgage to pay of, meaning there’s more to insure, notes Halpern. On the other hand, losing your job might require you to adjust your insurance slightly so that you can continue to aford the premiums.

BenefIcIarIes

If you have an employee pension or any investment accounts, such as an RRSP or TFSA, ensure that the benefciary is up-to-date. “A lot of people have their parents as their benefciaries; they never changed it when they got married,” says Halpern.

Finally, ask yourself if your family knows where to fnd your important papers. Tey may not have a clue where documents are kept, or even know they exist, says Halpern. “Your heirs should know where to fnd bank account numbers, computer passwords, the names of your trusted advisers, lawyers and accountants, [and] the location of the key to your safety deposit box.” > GO ONLINE: Find more ways to safeguard your financial future at canadianliving.com/estateplanning.

mARCh 2014 | canadianliving.com month 2013

67

©2013 P&G

Like any household detergent, keep away from children.

HOME

bedroom STorAGe | bAThroom SpAce-SAverS | kiTchen orGAnizATion

Orderly Fashion

30 inspired ways to unleash your home’s hidden storage potential.

PHOTOGRAPHY, Ted YARwOOd; STAceY BRAndfORd (PORTRAiT)

BY BRETT WALTHER pRoducT pHoToGRApHY BY RYAN BRooK

1

In lieu of a conventional nightstand, designer Yanic Simard stacked three vintage suitcases between these dapper twin beds.

Not only do they lend the room a charming nostalgic patina, they also provide the perfect stash for seasonal bedding. Design, tidg.ca.

MARCH 2014 | canadianliving.com

69

2

get organized

Nothing fills up faster than the surface of a nightstand. Hang a pair of pendant lights from the ceiling to clear the space normally hogged by table lamps. Carmichael queen bed, $2,150; Annex end table, $595, gusmodern.com.

3

This brilliantly designed queen-size bed earns its substantial footprint.

Concealed beneath the easy-lift hydraulic mattress frame lies a whopping six cubic metres of storage— the equivalent of an eightdrawer chest! Butler storage

In The Bedroom

bed, $4,035, elte.com.

frames in White, $19 (set of three), urbanbarn.com.

“When it comes to organizing, the art of display is just as important as the art of concealment.”

— BreTT WalTHer, Home & GardeN direCTor

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5

Not enough clearance for under-bed storage bins? Give your frame a lift with these sturdy, stackable blocks. Solid wood bed lifts, $33 (set of four), bedbathandbeyond.ca.

6

Turn piles into “files” with prefab clothesfolding templates. They allow you to reach each shirt in the drawer, even those bottom-dwelling tees that never see the light of day.

Pliio folding templates, $20, pack of 10, bedbathandbeyond.ca.

canadianliving.com | MARCH 2014

PhotograPhy, jeff coulson (Portrait)

4

Popped into picture frames, cork sheeting makes for a galleryworthy earring organizer. Sara

7

Medicine cabinets are the old bathroom standby, but the storage they ofer usually comes at the expense of the mirror’s size. Get the best of both worlds by opting for a large-scale mirror with a frame that’s substantial enough to serve as a ledge. Molger series 32- by 24-inch mirror, $40;

storage stool, $40; and shelving unit, $50; ikea.ca.

ONE HOOK, THREE WAYS Hooks aren’t just for hanging towels, of course. Here’s how to make this handsome piece of hardware work even harder.

Marine fiveinch porcelain hook, $25, hugodidier.com.

8

Take a cue from hotel style and store your hair dryer in a cloth shoe bag or tote.

In The Bathroom

11

Apply a strip of magnetic tape around the rim of a shaving mirror and you’ll never step on a stray bobby pin again. Shaving mirror,

$15, homesense.ca.

13

These clear boxes were designed for shoes, but for Clare Kumar, a professional organizer at Streamlife in Toronto, they’re bathroom storage essentials. “They’re great for grouping nail-care tools, hair supplies or first-aid items into self-contained kits,” she says. Their stackable design also makes them a smart use of limited cabinet space. Streamlife, streamlife.ca. Tuf clear shoe boxes, $1 each, homedepot.ca.

12

Unless you rotate them religiously, only the top-most towels in a folded stack end up getting used. Ensure even wear by rolling and storing them in a beautiful basket instead. Water hyacinth

9

Fashion a DIY toilet paper holder by looping the roll through a length of leather cord.

basket, $40, indigo.ca.

14

Tuck a cylinder vase in the wasted space under a pedestal sink.

It’s a great place to stash spare toilet paper rolls. Cylinder

vase, $20, ikea.ca.

10

Multiply the hook’s towel capacity with a multi-tiered pants-hanger.

15

Clear glass jars eliminate the need for fussy labels!

16

This cleverly designed caddy straddles the divider separating a double-sink basin. Saddle sink

caddy, $6, umbra.com.

17

Cabinet doors are great for hiding clutter, but if you’re willing to put in a bit of work, open shelving can be a superchic storage alternative. This versatile freestanding unit isn’t costly like built-in shelving, and still provides a place for everything.

Bulk goods fill a charming assortment of glass jars, while mesh baskets and aluminium trays serve as makeshift drawers, containing everything from canisters to cooking ingredients. Labelled kitchen canisters, from $19 each; Smeg refrigerator, $1,999, westelm.com.

In The Kitchen

nice price!

18

Not just for framed artwork, a picture ledge is the perfect perch for your most frequently consulted cookbooks. Ribba picture ledge in White, $17, ikea.ca.

19

Invest in a step stool that’s handsome enough to hang in full view, and you’ll be more apt to use high cabinets to their full potential.

Overhead pot racks aren’t just for Cordon Bleu chefs.

Take a load of of your cupboards by hanging two of these budgetfriendly finds from the ceiling. Fox Run pot rack, $35,

Get that bulky knife block of of the counter by installing a backsplash-mounted magnetic knife strip. Paderno

18-inch magnetic knife rack, $15, kitchenstufplus.com.

Bekvam three-step ladder in Black, $35, ikea.ca.

22

Cleaning supplies have a way of taking over the space under the sink. Raise spray bottles above prime real estate by hanging them on a tension rod running the width of the cabinet. Levolor

tension rod, $5, homedepot.ca. Tea towel, $25, avrilloreti.com.

72

21

20

kitchenstufplus.com.

23

Meet the Transformer of trash cans: The detachable lid doubles as a dustpan, and the brush is magnetic.

Brendan Ravenhill dustbins in Red, $149 (small) and $199 (large), westelm.com.

canadianliving.com | march 2014

© 2013 P&G. *Outdoor Fresh Scent. Freshness Lasts for 3 Whole Weeks.

24

No floor space for a bookcase? No problem!

This ingenious wallmounted system clips inside the cover of the bottom-most book and completely disappears as the stack grows. Conceal bookshelf, $15, umbra.com.

25

In lieu of a designated home ofce, opt for a single piece of furniture that can serve as a self-contained work space. Midcentury secretary, $1,679, westelm.com.

26 In The Home Office

Professional organizer Clare Kumar takes a back-tobasics approach to cable management. “Big binder clips are perfect,” she says. “I clip them to the side of my desk and run the cords through them.”

30 27

Hang a row of clipboards on the wall for an edgy, industrial take on conventional corkboards.

28

A cupcake tray makes an adorable caddy for desk supplies. Cupcake

29

tray, $8, homesense.ca.

More than just a striking architectural accent, this louvred door panel also serves as a handy mail sorter. Masonite 24- by

A few coats of specialty paint can transform a humble door into your home’s command centre.

Treated first to a magnetic primer and finished with chalkboard paint, it’s a multipurpose surface that’s ideal for keeping tabs on your family’s upcoming events, appointments, chores and more.

Milette 32- by 80-inch four-panel Shaker door, $85; Rustoleum magnetic wall primer, $38 (887 mL); homedepot.ca. Midnight 2131-20 chalkboard paint, benjaminmoore.ca.

79-inch louvred bi-fold door, $77, homedepot.ca.

Redstone 2009-10 paint, benjaminmoore.ca.

74

canadianliving.com | march 2014

LET’S DO LUXURIOUS AND AFFORDABLE.

Whether your style is traditional, transitional or contemporary, you’ll be surprised at the wide selection of bath products in store and online. At The Home Depot, we’ve got everything you need to complement and complete the bathroom of your dreams – big budget or small. Plus, our knowledgeable associates are there to help you every step of the way. Start the New Year in style. Let’s do this.

Get inspired at homedepot.ca/stylishbath

BEHIND EVERY MOUTH-WATERING SPAGHETTI SAUCE THERE’S A SECRET.

arcticgardens.ca facebook.com/arcticgardens

FoOd

photography, jeff coulson. food styling, melanie stuparyk. prop styling, catherine doherty

heart-healthy dinners | game-night snack makeovers | baking with kids

The UlTimaTe

Banana Bread The aroma of baking banana bread is enough to drive just about anyone wild with anticipation. Our best version— made using the surprising (and mysteriously efective) technique of “marinating” the bananas in a buttermilk and baking soda blend—delivers on all counts. It’s moist, buttery, sweet and chockfull of banana flavour.

By rheanna kish & The TesT kiTchen

MARCH 2014 | canadianliving.com

79

the ultimate

“I developed this recipe based on my mom’s timeworn and well-loved version.

Every time I bake it, the smell, taste and texture take me back to my youth.”

— rheanna kish, senior food specialisT

the ultimate Banana Bread Hands-on time: 15 minutes | Total time: 1¼ hours | Makes: 1 loaf, 12 to 16 slices 3 ½ cup 1½ tsp 2¼ cups 1½ tsp ¼ tsp ¾ cup 1 cup 1 1 tsp

ripe bananas, mashed buttermilk baking soda all-purpose flour baking powder salt unsalted butter, softened packed brown sugar egg vanilla

Stir together bananas, buttermilk and baking soda. Let stand for 5 minutes.

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Meanwhile, whisk together four, baking powder and salt; set aside.

In large bowl, beat butter with brown sugar until combined; beat in egg, vanilla and banana mixture. Stir in four mixture until combined; scrape into greased 9- x 5-inch (2 L) loaf pan.

Bake in 350°F (180°C) oven until cake tester inserted into centre comes out clean, 60 to 70 minutes. Let cool in pan on rack for 15 minutes. Turn out onto rack; let cool completely.

per each of 16 slices: about 220 cal, 3 g pro, 10 g total fat (6 g sat. fat), 32 g carb (1 g dietary fibre, 17 g sugar), 35 mg chol, 200 mg sodium, 133 mg potassium. % RDI: 4% calcium, 8% iron, 8% vit A, 2% vit C, 14% folate.

cHangE iT UP

ChoColate Chip Banana Bread Stir 1 cup semisweet chocolate chips into four mixture.

Cinnamon Banana Bread Whisk ½ tsp cinnamon into four mixture.

canadianliving.com | MARCH 2014

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HealtHy eats

Quick &Easy Utterly delicioUs weeknight dinners that are good for yoUr heart.

By Irene Fong & The TesT KITchen

Beef and Broccoli Brown rice Bowl Hands-on time: 10 minutes Total time: 25 minutes Makes: 4 servings

Put down that takeout menu! Tis healthy spin on beef and broccoli will leave you feeling full and guilt-free. Tin bite-size pieces of fank steak are much easier to eat than long strips, so cut your fank steak in half lengthwise (with the grain) before thinly slicing it crosswise (against the grain).

2 tsp 340 g ¼ tsp 1 tbsp 3 6 cups ½ cup 1 1 tbsp

whole grain 20-minute brown rice (such as Uncle Ben’s) canola oil beef flank marinating steak, thinly sliced each salt and pepper minced fresh ginger cloves garlic, minced bite-size broccoli florets (about 250 g) sodium-reduced beef broth carrot, thinly sliced diagonally oyster sauce

In saucepan, combine 2 cups water and rice; bring to boil. Cover, reduce heat and simmer until no liquid remains, about 20 minutes. Fluf with fork; keep warm.

Meanwhile, in large nonstick skillet, heat 1 tsp of the oil over medium-high heat; cook steak and half each of the salt and pepper, stirring, until no longer pink, about 3 minutes. Transfer to plate.

Add remaining oil, ginger and garlic to pan; cook, stirring, until fragrant, about 1 minute. Add broccoli; cook, stirring, until bright green, about 1 minute. Add broth; cover, reduce heat to medium and cook just until broccoli is tender, about 3 minutes.

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Stir in carrot, oyster sauce and remaining salt and pepper; cook, stirring, until carrots are tender-crisp, about 2 minutes.

Serve over rice. per serving: about 380 cal, 26 g pro, 11 g total fat (3 g sat. fat), 46 g carb (4 g dietary fibre, 2 g sugar), 40 mg chol, 443 mg sodium, 659 mg potassium. % RDI: 5% calcium, 19% iron, 49% vit A, 60% vit C, 16% folate.

canadianliving.com | MARCH 2014

PHOTOGRAPHY, JEFF COULSON. FOOD STYLING, DAVID GRENIER. PROP STYLING, CATHERINE DOHERTY

1 cup

PASTA WITH

PROTEIN POWER

A nu nutr tritious choice for you and your family, Barilla PLUS® has as the same grea gr eatt taste they love, plus it’s a good source of protein wi with th 14 g per serving. It’s also a very high source of bre and a source of ome se m ga-3.* Who knew a plate of pasta could make your family fee el th this is good?

For delicious Barilla PLUS® recipes, go to Barilla.ca *Omega-3 polyunsaturated fatty acids. © 2014 Barilla Canada Inc.

Souvlaki-StylE Pork tEndErloin with MixEd vEgEtablES Hands-on time: 25 minutes Total time: 30 minutes Makes: 4 servings

Tis simple pork tenderloin is a healthy spin on everyone’s favourite Greek culinary staple: souvlaki. We’ve swapped sweet potatoes for the traditional white potatoes and added other colourful veggies to boost the nutrient content.

450 g 2 tsp ½ tsp ¼ tsp 2 tsp 450 g 1

84

pork tenderloin dried oregano pepper salt extra-virgin olive oil sweet potatoes, peeled and cut in ½-inch (1 cm) chunks red onion, cut in ¾-inch (2 cm) chunks

2 ½ cup 2

cloves garlic, minced sodium-reduced chicken broth zucchini, cut in ¾-inch (2 cm) chunks 1 sweet red pepper, cut in ¾-inch (2 cm) chunks 4 tsp lemon juice Garlic Yogurt Sauce: ⅓ cup 0% plain Greek yogurt 1 small clove garlic, minced

Sprinkle pork with ½ tsp of the oregano and half each of the pepper and salt.

In large nonstick skillet, heat half of the oil over medium-high heat; brown pork all over, about 5 minutes. Transfer to foil-lined rimmed baking sheet; bake in 425°F (220°C) oven until just a hint of pink remains inside, about 12 minutes.

Transfer to cutting board; let stand for 3 minutes before slicing.

Meanwhile, in same pan, heat remaining oil over medium heat; cook sweet potatoes, stirring, until lightly browned, about 3 minutes. Stir in onion, garlic and remaining oregano. Cook, stirring ofen, until onions are slightly sofened, about 2 minutes.

Add broth and ¼ cup water; bring to boil. Reduce heat, cover and simmer just until sweet potatoes are tender, about 6 minutes. Add zucchini, red pepper, and remaining pepper and salt; cook, stirring, until zucchini is tender, about 3 minutes. Stir in lemon juice. Transfer to platter; add pork.

Garlic Yogurt Sauce: Stir yogurt with

garlic; serve with pork and vegetables. per serving: about 293 cal, 31 g pro, 5 g total fat (1 g sat. fat), 32 g carb (5 g dietary fibre, 13 g sugar), 62 mg chol, 309 mg sodium, 984 mg potassium. % RDI: 10% calcium, 21% iron, 174% vit A, 125% vit C, 24% folate.

canadianliving.com | MARCH 2014

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Superfood platter vegan

Hands-on time: 20 minutes Total time: 30 minutes Makes: 4 servings

Quinoa—everyone’s favourite superfood—and beans are two pantry staples that pair up to make a fantastic meat alternative any night of the week.

Kale is full of vitamin K, which promotes bone health, and vision-sharpening vitamin A. Serve this as a main dish for four or as a side dish for six.

1 cup 2 tsp 1 3 2 tsp 1 6 cups 1 1 cup ½ cup ¼ tsp 1 tbsp 2 tbsp

quinoa, rinsed and drained olive oil small onion, finely chopped cloves garlic, minced each ground coriander and ground cumin pkg (227 g) cremini mushrooms, sliced thinly sliced stemmed kale sweet red pepper, diced rinsed drained canned chickpeas organic vegetable broth (such as Campbell’s) each salt and pepper lemon juice sliced almonds, toasted

In saucepan, bring 2 cups water to boil.

Add quinoa; cover, reduce heat and simmer until no liquid remains and quinoa is tender, about 15 minutes.

Remove from heat; let stand, covered, for 5 minutes. Fluf with fork. Transfer to platter; keep warm.

Meanwhile, in large skillet, heat oil over medium heat; cook onion, garlic, coriander and cumin, stirring, until onion is sofened, about 4 minutes.

Add mushrooms; cook, stirring, until sofened, about 4 minutes.

Add kale, red pepper, chickpeas, broth, salt and pepper; cook, stirring, just until kale is wilted and red pepper is tender-crisp, about 4 minutes. Stir in lemon juice.

Spoon over quinoa; sprinkle with almonds. per serving: about 337 cal, 14 g pro, 8 g total fat (1 g sat. fat), 57 g carb (11 g dietary fibre, 9 g sugar), 0 mg chol, 396 mg sodium, 1,141 mg potassium. % RDI: 20% calcium, 40% iron, 148% vit A, 260% vit C, 55% folate.

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canadianliving.com | MARCH 2014

Transforming Everyday Food

Rigatoni with Chorizo Tomato Sauce

Prep Time: 5 mins Cooking Time: 25 mins Yields 4 servings

This may become your go-to pasta. If chorizo is too spicy, by all means substitute sweet Italian and eliminate the chili fakes altogether.

Ingredients 2 tbsp (30 mL) butter 1 onion, chopped 3 cloves garlic, minced 1 tsp (5 mL) dried oregano leaves 1/2 tsp (2 mL) each dried basil and salt 1/4 tsp (1 mL) hot pepper fakes 1 lb (500 g) fresh chorizo or Italian sausage, cut into bite size-chunks 28-oz (796-mL) can plum tomatoes, drained 1/4 cup (50 mL) tomato paste 1 cup (250 mL) 18% Cream 12 oz (375 g) pkg rigatoni or gemelli pasta

Preparation In a large saucepan, melt butter over medium heat.

Cook onion and garlic for 2 min. Stir in oregano, basil, salt and hot pepper fakes and cook for 1 min.

Add sausage; cook, stirring, for about 5 min or until cooked through. Add tomatoes; mash with potato masher until very broken up. Stir in tomato paste and cream. Bring to a boil; reduce heat and simmer uncovered, stirring occasionally for 15 min.

Meanwhile, bring a large pot of salted water to a boil.

Add pasta; cook according to package directions.

Drain well; return to pot. Pour in the sauce, stirring until pasta is well coated.

Tip Salting the pasta water is really important as it brings out the favour of the pasta.

Variation Lean ground beef would be a great substitute for sausage.

Get more fabulous recipes Visit anydaymagic.ca

Mini Turkey MeaT loaves wiTh herbed PoTaToes Hands-on time: 20 minutes Total time: 30 minutes Makes: 4 servings

Make weeknight dinners fun (for adults and kids) with these veggie-packed, tomato sauce–topped mini meat loaves.

Cooking your potatoes on the stove top with the help of a little steam gets dinner on the table more quickly. Steamed green beans make a nice veggie side dish.

1 tbsp 1 2 1 tbsp ½ tsp 2 cups 450 g ½ cup

88

olive oil sweet red pepper, finely chopped cloves garlic, minced dried Italian herb seasoning each salt and pepper chopped baby spinach lean ground turkey quick-cooking (not instant) rolled oats

½ cup 1 tbsp 2 tsp 3

bottled strained tomatoes (passata) cider vinegar liquid honey large red-skinned potatoes, scrubbed and cut in ½-inch (1 cm) chunks

In small skillet, heat 1 tsp of the oil over medium heat; cook red pepper, garlic, half of the Italian seasoning, and a pinch each of the salt and pepper, stirring ofen, until red pepper is sofened, about 4 minutes. Stir in spinach; cook until wilted and no liquid remains, about 2 minutes. Transfer to bowl; let cool slightly.

Mix turkey and oats into pepper mixture; roll into eight balls; place one each in wells of nonstick mufn pan.

in 400°F (200°C) oven until instant-read thermometer inserted into several reads 165°F (74°C), about 12 minutes. Broil until sauce on top thickens, about 2 minutes.

Meanwhile, in nonstick skillet, heat remaining oil over medium-high heat; cook potatoes, and remaining Italian seasoning, salt and pepper, stirring, until potatoes are lightly browned, about 5 minutes. Add ½ cup water; reduce heat, cover and simmer until no liquid remains and potatoes are almost tender, about 5 minutes. Uncover and cook, stirring, until potatoes are tender, about 5 minutes. Serve with meat loaves. per serving: about 404 cal, 26 g pro, 14 g total fat (3 g sat. fat), 44 g carb (5 g dietary fibre, 8 g sugar), 89 mg chol, 474 mg sodium, 1,219 mg potassium. % RDI: 7% calcium, 35% iron, 24% vit A, 130% vit C, 28% folate.

Stir together strained tomatoes, vinegar and honey; spoon over meat loaves. Bake canadianliving.com | MARCH 2014

Baked with real vanilla extract.

How sweet is that?

The Snack that Smiles Back!

Find us in the Kids Cookie & Cracker aisle.

© 2013 Pepperidge Farm, Incorporated

Our grahams are made with no artificial colours or flavours.

Think of it as the icing on the cake.

Quick SALMON kedgeree Hands-on time: 20 minutes Total time: 35 minutes Makes: 4 servings

Golden, curry-scented kedgeree is a British dish traditionally made with smoked fsh and basmati rice. We’ve borrowed a lot of the same favours, added some healthful ingredients like kale, and taken a few shortcuts so you can create this dish in only 30 minutes, with minimal efort.

340 g 1 tbsp ¼ tsp 2 tsp 1 2 2 cups

90

skinless salmon fillet curry powder each salt and pepper canola oil small onion, finely chopped cloves garlic, minced sodium-reduced chicken broth

1 cup 3 cups ½ cup 2 1 cup 1 tbsp

whole grain 20-minute brown rice (such as Uncle Ben’s) shredded stemmed kale frozen peas eggs, beaten grape or cherry tomatoes, halved lemon juice

Sprinkle both sides of salmon with a pinch each of the curry powder, salt and pepper. Set aside.

In small saucepan, heat 1½ tsp of the oil over medium-high heat; cook onion, garlic, and remaining curry powder, salt and pepper, stirring, until onion is sofened, about 3 minutes. Stir in broth and rice; bring to boil. Reduce heat, cover and simmer until almost no liquid remains, about 15 minutes.

Stir in kale and peas; cover and cook until no liquid remains and rice is tender, about 5 minutes. Remove from heat; let stand, covered, for 5 minutes. Fluf with fork.

Meanwhile, in small nonstick skillet, heat remaining oil over medium heat; cook eggs, stirring, just until set, about 2 minutes. Transfer to plate; set aside.

Wipe out skillet; cook salmon over medium heat, turning once, until golden on both sides and fsh fakes easily when tested, about 7 minutes. Let cool slightly; using fork, break into chunks.

Gently stir tomatoes, salmon, eggs and lemon juice into rice mixture. per serving: about 446 cal, 28 g pro, 15 g total fat (3 g sat. fat), 52 g carb (5 g dietary fibre, 4 g sugar), 133 mg chol, 565 mg sodium, 784 mg potassium. % RDI: 11% calcium, 20% iron, 82% vit A, 103% vit C, 30% folate.

canadianliving.com | MARCH 2014

She thinks it’s a magic potion.

You couldn’t agree more.

Made with simple ingredients you recognize, Rice Krispies* cereal makes a great bedtime snack for your little one.

*©2014, Trademark of Kellogg Company used under licence by Kellogg Canada Inc. BHT added to packaging liner to maintain freshness.

Canadian Havarti.

Pleasure

well suited for winter.

Indulge in these recipes that are perfect for a dinner party with friends.

Or try Canadian Havarti on its own for a tasty snack.

Tasteful Tip Flavoured Havarti is a great alternative to regular Havarti, and can add a unique twist to any recipe.

Grilled Pears with Melted Havarti and Almonds

Havarti Fish Rolls: • Lay out 4 large prosciutto slices and place 4 white fsh fllets of your choice on top.

• Spread with 1� tbsp Dijon-style mustard, sprinkle with 1 tbsp chopped chives and season with salt and pepper.

• Roll up a 1 oz stick of Havarti and 3 blanched asparagus spears in each ham/fsh layer. Secure with toothpicks.

• Melt 1 tbsp butter in a skillet and sauté rolls until golden. Set aside.

• Add 2 tsp four to skillet and cook 1 min., then whisk in 1 cup chicken broth, � cup white wine and 1 tbsp lemon zest.

Bring to a boil and simmer 2–3 min.

• Add fsh rolls to skillet, cover and continue cooking 5–7 min.

Adjust seasoning and serve.

Tasteful Tip To keep your Havarti fresh, wrap it in wax paper, then cover it with aluminum foil.

Always store it in the cheese compartment of your fridge.

Tomato, Ravioli and Havarti Soup

Discover these recipes and more at allyouneedischeese.ca/recipes

tested till Perfect

✔

photography, jeff coulson. food styling, david grenier. prop styling, catherine doherty

better than takeout

Make It at Home

Tired of greasy, Too-sweeT pad Thai? This homemade version is so much TasTier Than your average TakeouT varieTy. and did we menTion iT’s gluTen-free? By The TesT KiTchen

gluten-free pad thai Hands-on time: 25 minutes Total time: 25 minutesd Makes: 4 to 6 servings

Once you’ve gathered all the easy-to-fnd ingredients for this takeout favourite, it takes less than 10 minutes to cook.

Having the ingredients on hand will save you money and keep you from falling back on yet another snoozy sandwich.

Half ⅓ cup ⅓ cup ¼ cup 3 tbsp 2 tsp 1 tsp ¼ cup 2 225 g 280 g 4 4 1 2 tsp 170 g 3 cups 3 ¼ cup ½ cup

pkg (454 g pkg) rice stick noodles (about ¼-inch/5 mm wide) ketchup sodium-reduced chicken broth gluten-free fish sauce lime juice granulated sugar Asian chili sauce (such as sriracha) or hot pepper sauce vegetable or peanut oil eggs, lightly beaten frozen large shrimp, thawed, peeled and deveined boneless skinless chicken breasts, thinly sliced shallots or 1 onion, thinly sliced cloves garlic, minced sweet red pepper, thinly sliced minced fresh ginger medium-firm tofu, drained and cubed bean sprouts green onions, sliced chopped unsalted roasted peanuts fresh cilantro leaves Lime wedges

and set, about 30 seconds. Transfer to separate bowl.

Wipe out wok. Add 1 tbsp of the remaining oil and heat over high heat; stir-fry shrimp until pink, about 1 minute. Transfer to plate.

Add 1 tbsp of the remaining oil to wok; heat over high heat. Stir-fry chicken until browned and no longer pink inside, about 1 minute. Add to shrimp.

Add remaining oil to wok; heat over high heat. Cook shallots, garlic, red pepper and ginger until sofened, about 2 minutes.

Stir in ketchup mixture and noodles.

Return shrimp mixture to pan; cook, stirring to coat, until noodles are tender, about 3 minutes.

Return scrambled eggs to pan along with tofu, bean sprouts and green onions; cook just until bean sprouts begin to wilt, about 1 minute. Serve garnished with peanuts, cilantro and lime wedges. per each of 6 servings: about 453 cal, 28 g pro, 17 g total fat (3 g sat. fat), 47 g carb, 3 g fibre, 133 mg chol, 1,241 mg sodium, 555 mg potassium. % rdi: 11% calcium, 20% iron, 16% vit A, 73% vit C, 31% folate.

In large bowl, soak noodles in warm water for 15 minutes; drain and set aside.

Meanwhile, whisk together ketchup, broth, fsh sauce, lime juice, sugar and chili sauce; set aside.

In wok or large skillet, heat 1 tbsp of the oil over medium-high heat; cook eggs, stirring occasionally, until scrambled

MARCH 2014 | canadianliving.com

95

best recipes ever

✔

(Make-ahead: Soak for up to 24 hours.)

Drain well.

tested till perFect

In food processor, coarsely chop chickpeas, onion, garlic and half of the parsley, about 30 seconds.

Pour enough oil into heavy skillet to come ¼ inch (5 mm) up side of pan; heat over medium-high heat. Fry falafel patties, turning once, until golden, about 4 minutes. With slotted spoon, transfer to paper towel–lined plate; let drain.

(Make-ahead: Let cool. Cover and refrigerate for up to 24 hours. To reheat, bake on greased rimmed baking sheet in 350°F/180°C oven for 10 minutes.)

Tahini Yogurt Sauce: Meanwhile, whisk together yogurt, tahini, lemon juice, parsley, oil, salt and cayenne pepper.

(Make-ahead: Cover and refrigerate for up to 3 days.)

Small Bites,

Cut one-third of edge of each pita; open to form pocket. Stuf each with falafel and radish slice. Drizzle with yogurt sauce; sprinkle with remaining parsley.

Big Taste

Makes 12 pieces.

Best Recipes eveR host Christine tizzard shares a kid-friendly canadian Living recipe from the new season of her hit show.

Mini-FalaFel

1 tsp

Falafel is one of those tasty, “healthier” fast food items you may not think to make from scratch. However, afer cooking this protein-packed version for my family quite a few times, I can assure you it’s incredibly easy. ½ cup ½ cup 1 2 tbsp 2 tbsp 2 tsp 1 tsp

dried chickpeas finely chopped onion clove garlic, minced chopped fresh parsley all-purpose flour ground cumin each baking powder and salt

lemon juice Vegetable oil for frying 12 mini-pitas 1 large radish, thinly sliced Tahini Yogurt Sauce: ⅓ cup Balkan-style plain yogurt ¼ cup tahini 2 tbsp lemon juice 1 tbsp minced fresh parsley 1 tbsp extra-virgin olive oil ¼ tsp each salt and cayenne pepper

In bowl, pour enough cold water over chickpeas to cover by 1 inch (2.5 cm); cover and soak for 4 hours.

watch Best Recipes ever weekdays at 3 p.m. on cBc, and view episodes online at cbc.ca/bestrecipes

96

per serving: about 163 cal, 4 g pro, 11 g total fat (1 g sat. fat), 13 g carb, 2 g fibre, 1 mg chol, 318 mg sodium. % RDI: 5% calcium, 10% iron, 1% vit A, 5% vit C, 22% folate.

best tips ever

dried chickpeas— not canned—give the best texture to these falafel. they have to soak in water for four to 24 hours, but it’s all hands-of time. refrigerating the falafel patties for at least 2 hours gives them a chance to firm up before frying, ensuring they’ll stay intact. for the crispiest crust, fry the falafel patties in batches without overcrowding the pan.

Make a double batch. you’ll be glad to have the leftovers for lunch.

follow Best Recipes ever on facebook: facebook.com/ Bestrecipesever

or follow the show on twitter: @Bestrecipesever

canadianliving.com | MARCH 2014

photogRAphy, jeff Coulson (fAlAfel); tIm leyes (poRtRAIt). fooD stylIng, DAVID gRenIeR. pRop stylIng, sABRInA lInn

Add four, cumin, baking powder, salt and lemon juice; pulse until just blended, about 10 seconds. Shape by heaping 1 tbsp into balls; fatten to ½-inch (1 cm) thickness. Arrange in single layer on rimmed baking sheet; cover and refrigerate for 2 hours. (Make-ahead: Refrigerate for up to 12 hours.)

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Healthy Dinners With broWn rice

Brown rice used to take forever to prepare, But today’s quick-cooking Blends make these yummy, nutritious dinners a reality even on weeknights.

By Anne-MArie White & the test Kitchen

Start with

vegetable broth

whole grain 20-minute brown rice

curry powder garlic

dijon mustard

celery

red onion

green onions

extra-virgin olive oil

garlic

frozen peas

shiitake mushrooms

sodium-reduced chicken broth Boneless skinless chicken breasts

Baby spinach

frozen corn kernels

eggs lemon juice

hot pepper sauce

kale

sodium-reduced soy sauce

1

Spicy vegetable fried broWn rice

2

curried chicken and broWn rice

> go online: The complete recipes for these delicious, healthy meals are available at canadianliving.com/healthyrecipes.

98

canadianliving.com | march 2014

photography, jeff coulson. food styling, noah witenoff. prop styling, madeleine johari

extra-virgin olive oil

family dinners

Come to the Table GEt a taStE of ouR newest special issue, Ultimate Family Dinners, whIch IS PackEd wIth mEalS EVERyoNE IN youR homE wIll loVE. By the test Kitchen

pan-fried halibut with lemon-dill pesto Hands-on time: 15 minutes Total time: 15 minutes Makes: 4 servings

A quick herby sauce transforms ordinary pan-fried fsh into a bright, lively dish.

Serve with steamed asparagus and lightly buttered brown rice for a simple, fresh meal. halibut fillet (about 450 g), skinned and cut in 4 pieces Pinch each salt and pepper 2 tsp olive oil Lemon-Dill Pesto: 1 cup packed fresh parsley leaves ⅓ cup packed fresh dill ⅓ cup slivered almonds, toasted ¼ tsp each salt and pepper 3 tbsp olive oil ½ tsp grated lemon zest 1 tbsp lemon juice

PhotogRAPhy, jeff Coulson. fooD stylIng, ClAIRe stubbs. PRoP stylIng, CAtheRIne DoheRty

1

✔

tested till perfect

Lemon-Dill Pesto: Using mini blender or immersion blender, pulse together parsley, dill, almonds, salt and pepper fve times. Add oil, 1 tbsp water, lemon zest and lemon juice; purée until you have a smooth, thick paste. Set aside.

Sprinkle fsh with salt and pepper. In skillet, heat oil over medium-high heat; cook fsh, turning once, until golden and fsh fakes easily when tested with fork, 6 to 8 minutes. Serve with pesto.

PER SERVING: about 293 cal, 26 g pro, 20 g total fat (2 g sat. fat), 3 g carb (2 g dietary fibre, 1 g sugar), 36 mg chol, 216 mg sodium, 668 mg potassium. % RDI: 9% calcium, 17% iron, 18% vit A, 38% vit C, 18% folate.

side dish

whole wheat couscous with parsley In bowl, cover 1 cup whole wheat couscous with 1½ cups boiling water.

Cover and let stand for 5 minutes; fuf with fork. Whisk together 1 tbsp each lemon juice and extra-virgin olive oil, and ¼ tsp each salt and pepper; add to couscous. Stir in ¼ cup chopped fresh parsley. Makes 4 servings. march 2014 | canadianliving.com

Pick uP a coPy of Canadian Living ULtimate FamiLy dinners on newsstands today!

ON1

creamy tarragon chicken medallions Hands-on time: 25 minutes Total time: 25 minutes Makes: 4 servings

Tangy mustard and sweet honey make this dish high in favour yet easy on the salt. Boneless skinless turkey breast, another lean protein, is a great substitute for the chicken. Use the same weight and cut it into four portions.

450 g ¼ tsp Pinch 2 tsp ¾ cup ½ cup ¼ cup 2 tbsp

chicken cutlets pepper salt olive oil white wine no-salt-added chicken broth whipping cream (35%) chopped fresh tarragon (or 2 tsp dried) 1 tbsp grainy mustard Skillet Sweet Potatoes and Beans: 2 tbsp olive oil 2 sweet potatoes, peeled and cut in ½-inch (1 cm) cubes 255 g green beans, cut diagonally in 1-inch (2.5 cm) pieces 1 tbsp liquid honey 1 tbsp grainy mustard

In skillet, heat oil over medium-high heat; brown chicken, turning once, 6 to 8 minutes. Add wine and broth; cover and cook until chicken is no longer pink inside, about 5 minutes. Remove to plate and keep warm.

Boil pan juices until reduced to ½ cup.

Whisk in cream, tarragon and mustard; cook until thick enough to coat back of spoon, about 2 minutes. Serve over chicken cutlets.

Skillet Sweet Potatoes and Beans:

Meanwhile, in nonstick skillet, heat oil over medium-high heat; cook potatoes, stirring occasionally, until tender-crisp, about 10 minutes.

tip

from the test kitchen

Skip the fancy serving bowls during the week.

Family-style meals encourage discussion and mean fewer dishes to clean up after.

Add beans; cook for 2 minutes.

Add ¼ cup water; cover and cook until potatoes are fork-tender, about 2 minutes. Drain; toss with honey and mustard. Serve with chicken.

PER SERVING: about 389 cal, 29 g pro, 17 g total fat (5 g sat. fat), 28 g carb (4 g dietary fibre, 12 g sugar), 85 mg chol, 208 mg sodium, 711 mg potassium. % RDI: 7% calcium, 14% iron, 166% vit A, 32% vit C, 12% folate.

ON2

canadianliving.com | march 2014

PhotogRAPhy, RyAn SzulC. FooD StylIng, DAvID gRenIeR. PRoP StylIng, mADeleIne johARI

Using meat mallet, pound chicken to 1-inch (2.5 cm) thickness. Sprinkle with pepper and salt.

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FOOD ON FILM

Matt Galloway of CBC’s Metro Morning hosts our third season of Food on Film, which brings together chefs, food experts and flm lovers to enjoy the best in culinary cinema and conversation.

March 12: Peter Meehan on Chungking Express

April 9: Madhur Jafrey on Today’s Special

May 28: Charlotte Voisey on Hey Bartender

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steak frites Hands-on time: 15 minutes Total time: 35 minutes Makes: 4 servings

It’s hard to fnd a French bistro menu that doesn’t serve up classic steak and fries. For a moist steak, let it rest afer cooking, which allows the juices to redistribute throughout the meat.

675 g 1 tbsp ¼ tsp 450 g 2 tsp ⅓ cup 1 tbsp 2 tsp 1 tsp

yellow-fleshed potatoes, scrubbed olive oil each salt and pepper beef sirloin grilling steak, cut in 4 portions chopped fresh thyme mayonnaise chopped fresh chives Dijon mustard lemon juice

Meanwhile, sprinkle steak with thyme, and remaining salt and pepper. In skillet, heat remaining oil over medium-high heat; cook steak, turning once, until medium-rare, about 6 minutes. Transfer to cutting board and tent with foil; let stand for 10 minutes.

In small bowl, combine mayonnaise, chives, mustard and lemon juice.

Serve along with steak as dipping sauce for frites.

PER SERVING: about 412 cal, 26 g pro, 23 g total fat (5 g sat. fat), 26 g carb (2 g dietary fibre, 1 g sugar), 60 mg chol, 333 mg sodium, 1,047 mg potassium. % RDI: 2% calcium, 25% iron, 2% vit A, 37% vit C, 10% folate.

SIDE DISH

roasted tomatoes In small greased baking dish, arrange 6 plum tomatoes, halved lengthwise, cut side up (or 12 whole cherry tomatoes).

Drizzle with 1 tbsp extra-virgin olive oil; sprinkle with pinch each salt and pepper.

Roast in 425°F (220°C) oven until wrinkly and sofened, about 40 minutes.

Makes 4 servings.

ON4

canaDIanlIvIng.com | march 2014

photogRAphy, jeff Coulson. fooD stylIng, ClAIRe stubbs. pRop stylIng, CAtheRIne DoheRty

Cut potatoes into ½-inch (1 cm) thick wedges; toss with half each of the oil, salt and pepper. Spread on parchment paper–lined baking sheet; bake in 450°F (230°C) oven, turning once, until tender, about 30 minutes. Broil until golden brown, about 3 minutes.

EV E WRA NT P-UP

A Charmed Affair Jewellery, wine and shopping—yes, please!

C

anadian Living hosted our annual Baubles and Bubbly shopping soirée with beloved jewellery brand Pandora. This private event was held at the Holt Renfrew Centre’s Pandora boutique in Toronto, where guests received an exclusive gif with purchase.

Canadian Living Fashion & Beauty director, Julia McEwen

The blinged-out bash featured shopping, wine, music and “worth-the-calories” cupcakes, as well as sage style advice. Here are the top three styling secrets Canadian Living’s resident Fashion & Beauty director Julia McEwen shared at the event.

STACK ˇEM UP When stacking rings, mixing metals is encouraged. There’s no limit to how many you should pile on, just be sure to keep them slim— especially if you have short digits.

STUD MUFFIN Studs are the new statement earrings. Choose a graphic shape like a star or heart. Feeling wild?

Try mixing and matching.

TIME TO PARTY Find inspiration for your next “arm party” in your watch. Using your timepiece’s colour palette, pile on three or four bangles that complement it.

Become a Canadian Living Advantage member. Register today—it’s FREE. CanadianLiving.com/Advantage

Eating well

BRINGS OUT A

SMILE! MY HEALTHY PLATE WITH METRO HELPS YOU MAKE GOOD CHOICES BASED ON 3 SIMPLE PRINCIPLES Discover our new Health and Wellness program

1.

Enjoy eating well without compromising on taste with our 2. tips and recipes.

Make better choices in store with our easy-to-navigate smiles 3. rating system and a wider selection of healthy products.

Cook with fresh ingredients with limited processing and add as many fruits and vegetables as possible on your plate.

GOOD CHOICE

GREAT CHOICE

for more information visit metro.ca

For all my healthy meals, I can count on my

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Indian Spiced Salmon Garam Masala is an aromatic blend of spices found in Indian cooking, but the exact blend varies based on the chef’s preference in each region. It usually contains cumin, clove, cinnamon, cardamom, nutmeg and pepper.

PREP TIME: 30 MINUTES COOK TIME: 10-15 MINUTES SERVES 4

INGREDIENTS: • 1 tbsp (15 mL) Metro LifeSmart Canola Oil, divided • 1 large onion, peeled and thinly sliced • ¼ cup (60 mL) Metro LifeSmart 0% Plain Greek Yogurt • 1 cup (250 mL) cilantro leaves with stems • 2 tbsp (25 mL) lemon juice • 2 tbsp chopped fresh ginger • 2 tsp (10 mL) garam masala or curry powder • ½ tsp (2 mL) salt • four 4oz/120g skinless salmon fillets

eating well brings out a smile Make your dinner irresistible!

February is Heart Month – a great time to add fish to weeknight meals. Registered Dietitian Cara Rosenbloom, who has partnered on the My Healthy Plate with Metro program, says that fish is high in protein and vitamin D, swimming in heart-healthy omega-3 fats, and quick to prepare on busy weeknights. Pairing salmon with fibre-full chickpeas and kale make this recipe a winner for heart health.

make it yours

Prefer white fish? Use haddock or halibut instead of salmon.

Don’t like cilantro? Use parsley or omit the fresh herbs. Substitute chickpeas with black-eyed peas or cannellini beans. If you can’t find baby kale, try spinach or mixed spring greens.

get the

app

Download the My Metro app from the App Store today!

For more healthy-eating recipes visit canadianliving.com/food/dinewithmetro

CHICKPEA SALAD: • 1 can (540 mL/19 fl oz) Metro Life Smart No Salt Added Chickpeas, drained and rinsed • 1/3 cup (75 mL) diced red onion • 3 tbsp (45 mL) chopped cilantro or parsley • 2½ tbsp (37 mL) lemon juice • 1 tbsp (15 mL) canola oil • 2 cups (500 mL) baby kale METHOD: ➊ In a medium skillet, heat the oil over medium heat; add onions and cook, stirring until dark brown and slightly crispy, 8-10 minutes.

Let cool slightly and add to food processor.

Add Greek yogurt, cilantro leaves and stems, lemon juice, garlic, ginger, garam masala and salt, and process until finely chopped.

➋ Place salmon in a medium bowl; spread all but PREP TIP 2 tbsp/30 mL of Make-ahead: Make the garam masala mixture over top, the garam masala mixture turning to coat. one day ahead, marinate Let marinade for the salmon and chickpea 15 - 20 minutes. salad without adding Preheat the oven to the kale.

425°F/220°C. ➌ Chickpea Salad: Meanwhile, in a medium bowl, combine chickpeas, reserved 2 tbsp/30 mL of the garam masala mixture, onion, cilantro, lemon juice and oil, tossing to coat. Add kale and toss to combine. Set aside. ➍ Place salmon in a greased baking dish. Bake for 8-10 minutes then broil for 2-3 minutes or until fish flakes easily for a beautiful golden brown presentation. ➎ To serve, divide chickpea salad among 4 plates; top with salmon.

NUTRITION INFORMATION PER SERVING (1/4 OF RECIPE): 500 CALORIES, 23 G FAT (3.5 G SATURATED FAT), 347 MG SODIUM, 1134 MG POTASSIUM, 4 G CARBOHYDRATE, 7.5 G FIBRE, 35 G PROTEIN.

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recipe makeovers

spiced roasTed poTaTo skins p. 101

✔

TesTed Till perfecT

InvIte your frIends over, turn on the bIg screen and dIg Into these deceptIvely healthy twIsts on classIc game-nIght grub. By Jennifer Bartoli & the test Kitchen

crispy cheesesTuffed jalapeÑos p. 104

lighTened-up blue cheese dip p. 104

100

canadianliving.com | MARCH 2014

food styling, melanie stuparyk. prop styling, catherine doherty

photography By Jeff coulson

Spiced roaSted potato SkinS Hands-on time: 15 minutes Total time: 1¾ hours Makes: 24 pieces

Potato skins—which just happen to be loaded with fbre and nutrients—make addictively crispy fnger food. Add the lefover potato fesh to pot pies, mashed potatoes or crab cakes. Serve the skins with salsa on the side.

2 2 tbsp ½ tsp ¼ tsp Pinch ⅓ cup ½ cup 2 tbsp 1 tbsp 2 tsp

turkey cHili nacHoS p. 102

large baking potatoes, such as russet (about 900 g) olive oil each chili powder and garlic powder each pepper and onion powder salt finely shredded Parmesan cheese 0% plain Greek yogurt chopped fresh chives chopped fresh parsley grainy mustard

Using fork, prick each potato several times. Bake in 350°F (180°C) oven until tender, about 1¼ hours. Let cool slightly.

Cut potatoes lengthwise into quarters. Scrape out fesh, leaving ¼-inch (5 mm) thick shell; reserve fesh for another use. Cut each piece crosswise diagonally into thirds. (Make-ahead: Cover and refrigerate for up to 2 days.)

Spicy HoneyGarlic boneleSS WinGS p. 102

Arrange potato pieces, skin side down, on parchment paper–lined baking sheet. Whisk together oil, chili powder, garlic powder, pepper, onion powder and salt; brush over tops of potato pieces.

Sprinkle with Parmesan cheese.

Roast in 425°F (220°C) oven until golden and crisp, about 20 minutes.

2 tsp 2

olive oil green onions, sliced

Stir together honey, ⅓ cup water, sesame oil, sesame seeds, garlic, hot pepper sauce, salt and pepper. Set aside.

Meanwhile, stir together yogurt, half of the chives, the parsley and mustard.

Spoon small dollop onto each potato skin; sprinkle with remaining chives.

Serve remaining yogurt mixture with potato skins. per piece: about 45 cal, 2 g pro, 2 g total fat (trace sat. fat), 6 g carb (1 g dietary fibre, trace sugar), 2 mg chol, 31 mg sodium, 149 mg potassium. % rdi: 3% calcium, 2% iron, 1% vit A, 7% vit C, 2% folate.

Spicy Honey-Garlic boneleSS WinGS Hands-on time: 20 minutes Total time: 20 minutes Makes: 10 to 12 servings

Te sweet, sticky, spicy glaze that coats these chicken bites has all the favours associated with deep-fried chicken wings without any of the guilt. Paired with your favourite ice-cold beverage, they’re perfect party food. ⅓ cup 3 tbsp 2 tbsp 3 5 tsp

¼ tsp 2 tbsp 900 g

102

liquid honey sesame oil sesame seeds, toasted cloves garlic, grated or pressed cayenne-based hot pepper sauce, such as Frank’s redHot each salt and pepper cornstarch boneless skinless chicken breasts, cut in 1-inch (2.5 cm) chunks

Sprinkle cornstarch over chicken; toss to coat. In large nonstick skillet, heat oil over medium-high heat; cook chicken, stirring, until light golden, about 5 minutes. Stir in honey mixture; cook, stirring occasionally, until sauce is thick and coats chicken completely, and chicken is no longer pink inside, about 6 minutes.

Scrape into serving dish; sprinkle with green onions. per each of 12 servings: about 166 cal, 18 g pro, 6 g total fat (1 g sat. fat), 10 g carb (trace dietary fibre, 8 g sugar), 44 mg chol, 166 mg sodium, 236 mg potassium. % rdi: 1% calcium, 4% iron, 1% vit A, 2% vit C, 2% folate.

Turkey cHili nacHoS Hands-on time: 20 minutes Total time: 25 minutes Makes: 10 to 12 servings

Ooey, gooey nachos are everyone’s favourite pub snack. But trust us—this healthier version is just as nicely spiced and punchy, but contains much less fat, thanks to baked tortilla chips and lean ground turkey.

2 tsp 1 2 1 tsp 1 tsp ¼ tsp Pinch 450 g 1½ cups Half 2

olive oil onion, chopped cloves garlic, minced ground cumin smoked paprika each salt and pepper cayenne pepper lean ground turkey bottled strained tomatoes (passata) sweet red pepper, diced green onions, sliced

canadianliving.com | MARCH 2014

200 g ½ cup ¼ cup 2 tsp

baked tortilla chips (about 8 cups) shredded part-skim mozzarella cheese chopped fresh cilantro lime juice

In skillet, heat oil over medium heat; cook onion, stirring ofen, until sofened and light golden, about 8 minutes. Stir in garlic, cumin, paprika, salt, pepper and cayenne pepper; cook, stirring, until fragrant, about 30 seconds.

Stir in turkey; cook, breaking up with spoon, until no liquid remains and turkey is no longer pink, about 5 minutes. Stir in strained tomatoes, red pepper and half of the green onions; cook until heated through and thickened, about 5 minutes.

Layer chips and turkey mixture in lightly greased 13- x 9-inch (3 L) baking dish; sprinkle with cheese.

Broil until cheese is melted and tips of chips are lightly charred, 60 to 90 seconds. Top with remaining green onions, cilantro and lime juice. per each of 12 servings: about 157 cal, 9 g pro, 5 g total fat (2 g sat. fat), 17 g carb (1 g dietary fibre, 2 g sugar), 32 mg chol, 286 mg sodium, 188 mg potassium. % rdi: 6% calcium, 11% iron, 3% vit A, 17% vit C, 4% folate.

Lightened-up bLue cheese dip Hands-on time: 10 minutes Total time: 10 minutes Makes: 1⅔ cups

Greek yogurt gives this blue cheese dip all the creaminess it needs without the addition of sour cream or mayonnaise.

Serve with crunchy homemade Baked Pita Chips and crudités. ⅓ cup ¼ cup 1 cup 1 tsp 1 tsp 1 ¼ tsp 2 1 tbsp

crumbled good-quality blue cheese, such as roquefort buttermilk 0% plain Greek yogurt lemon juice liquid honey clove garlic, pressed or grated pepper green onions, sliced chopped fresh dill

In bowl, mash blue cheese with buttermilk until smooth with a few chunks remaining. Stir in yogurt, lemon juice, honey, garlic and pepper until combined; stir in green onions and dill.

per 1 tbsp: about 14 cal, 1 g pro, 1 g total fat (trace sat. fat), 1 g carb (0 g dietary fibre, 1 g sugar), 2 mg chol, 36 mg sodium, 9 mg potassium. % rdi: 2% calcium, 1% vit A, 1% folate.

baked pita chips Tese are a super-easy, healthy alternative to store-bought fried chips. Cut 2 large whole wheat pitas into 8 wedges each; arrange in single layer on baking sheet.

Stir together 1 tbsp olive oil, ¼ tsp dried Italian herb seasoning and pinch salt; brush over pitas. Bake in 400°F (200°C) oven until crisp and golden, 6 to 8 minutes. (Make-ahead: Store in airtight container for up to 24 hours.)

crispy cheesestuffed jaLapeÑos Hands-on time: 10 minutes Total time: 50 minutes Makes: 20 pieces

Baking the jalapeños, then flling them with a lightened-up cheese blend (instead of giving them the classic breading-and-deep-frying treatment) creates an utterly delicious party nibble you’d never suspect is calorie-reduced.

Topped with crispy, golden panko bread crumbs, they’re full of satisfying, spicy favour.

10 125 g ⅓ cup 2 tbsp 2 tsp ½ tsp ¼ tsp ⅓ cup 1 tbsp

jalapeño peppers light soft garlic-and-herb cheese, such as Boursin shredded light Cheddar-style cheese milk lemon juice dry mustard pepper panko olive oil

Wearing rubber gloves, cut jalapeños in half lengthwise; scrape out seeds and membranes, leaving stems intact.

Mash together garlic-and-herb cheese, Cheddar cheese, milk, lemon juice, dry mustard and pepper; spoon into pepper halves. Arrange on baking sheet.

Toss panko with oil until moistened; divide among peppers. (Make-ahead: Cover and refrigerate for up to 24 hours.)

Bake in 375°F (190°C) oven until peppers are sof and panko is golden, about 40 minutes. per piece: about 41 cal, 1 g pro, 4 g total fat (2 g sat. fat), 2 g carb (trace dietary fibre, 2 g sugar), 6 mg chol, 51 mg sodium, 20 mg potassium. % rdi: 1% calcium, 1% iron, 3% vit A, 5% vit C, 1% folate.

MARCH 2014 | canadianliving.com

105

Got 5 minutes?

How about ROAST BEEF ?

Want an everyday dinner that doesn’t feel ‘so everyday’? Consider roast beef.

Oven Roast Beef can be ready to cook in just 5 minutes, and once in the oven, the roast cooks by itself, so you’re free to do whatever you want. Easy to prepare and easy to cook. Use the fancy (not fussy) rub on the roast (next page), make the Easy Pan-Gravy, and serve with some veggies and baked potatoes. Voila – everyday dinner just got special. After all, roast beef is an occasion unto itself!

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Cracked Pepper & Horseradish Crusted Roast Beef 1

Combine horseradish, peppercorns and salt. Rub all over roast. Place fat side-up, on rack in shallow pan.

Insert oven-safe meat thermometer into centre of roast (try a programmable thermometer).

PREPARATION TIME: 5 MINUTES

To crack the peppercorns, place them in a plastic freezer bag and crush with the back of a heavy skillet or just use a simple rub of coarse salt and pepper. ¼ cup prepared horseradish 2 tbsp cracked multi-coloured peppercorns 1 tsp coarse salt 3 lb (1.5 kg) Beef Oven Roast (e.g. Top Sirloin, Sirloin Tip, Outside or Inside Round)

2 3

Oven-sear in 450˚F (250˚F) oven for 10 minutes. Reduce heat to 275˚F (140˚C); roast until thermometer reads 145˚F (63˚C) for medium-rare, about 1¼ to 1½ hours.

Remove to cutting board; tent with foil for about 10 minutes (make Easy Pan-Gravy while you wait). Carve across the grain into thin slices and serve.

EASY PAN-GRAVY Place roasting pan over medium-high heat and pour in 1½ cups low-sodium beef broth.

Bring to boil, stirring up any brown bits from bottom of pan. Dissolve 1 tbsp cornstarch in 1 tbsp cold water and gradually stir into pan. Cook, stirring until thickened slightly, about 5 minutes. Season with salt and pepper to taste.

SMALLER ROASTS, READY FAST NEW Quick Roasts are beef Oven Roasts that weigh about 1 lb (500 g) and cook in less than 1 hour. Quick Roasts are the perfect size for small families.

Ask for Quick Roasts or smaller sized roasts at the meat counter.* *Available at select Loblaws®, Zehrs Markets®, Your independent Grocer®, Atlantic Superstore®, Dominion® ( Newfoundland and Labrador only).

CHEF-IT-UP ■

Pour ½ cup red wine into the pan instead of beef broth; boil 2 minutes or until reduced by half. Stir in 1 cup beef broth and thicken as above.

■

Add a few sprigs fresh thyme or rosemary to the broth while it cooks – remove herb stems before serving.

■

Stir in 2 tbsp butter or whipping cream or a splash of balsamic vinegar to the fnished gravy.

+

With roast beef you ofen have enough lef over to make a great lunch wrap next day: Spread tortilla with herbed cream cheese and red pepper jelly; layer with arugula, thin slices of cooked roast beef and some toasted pecans or sunflower seeds. Season with pepper and roll up.

Enter for a Chance to Win

*

*You could win 1 of 50 programmable oven-safe meat thermometers from Canada Beef – the perfect tool for roasting. *No purchase necessary. Contest closes April 1, 2014 at 11:59:59 p.m. ET. 50 prizes are available to be won (each with an approximate retail value of $13.50 CDN). Skill-testing question required. Odds of winning dependent on the total number of eligible entries. For full rules, including entry, eligibility requirements and prize description, visit www.beefnfo.org. Loblaw Inc., its parent company or any of its franchisees and/or afliates are not a sponsor of, nor afliated with the “Canadian Beef Thermometer” Contest.

Canadian beef is raised in Canada by ranchers and farmers committed to sustaining their livelihood for generations to come. www.beef info.org

cooking wiTh kids

March Bake Make soMe kitchen Magic during spring vacation with these super-fun recipes developed with eager, pint-size cooks in Mind.

photography, jeff coulson. hair & makeup, jodi urichuk for tresemmé hair care/m.a.c cosmetics/plutino group. food styling, melanie stuparyk. prop styling, catherine doherty

By Rheanna Kish & The TesT KiTchen

✔

TesTed Till PerfecT

108

canadianliving.com | MARCH 2014

Stripey ChoColate peanut Butter loaf Hands-on time: 35 minutes Total time: 2¼ hours Makes: 1 loaf, 12 to 16 slices

A simple batter-layering technique yields fun results in this quick bread recipe. Kids will love the way the stripes emerge as the batter settles into the pan. We’re pretty sure you’ll love it, too. ⅔ cup 1½ cups 2 1 tsp ⅔ cup 2 cups 2 tsp ½ tsp ¼ tsp 1½ cups 3 tbsp ½ cup

unsalted butter, softened granulated sugar eggs vanilla natural peanut butter all-purpose flour baking powder baking soda salt milk cocoa powder icing sugar

In large bowl, beat butter with granulated sugar until fufy; beat in eggs and vanilla. Beat in peanut butter.

Whisk four, baking powder, baking soda and salt; stir into butter mixture. Add milk; stir until smooth. Transfer half of the batter to separate bowl.

Whisk cocoa powder with 3 tbsp water until smooth; fold into one bowl of the batter mixture until combined.

Spoon generous ¼ cup of the chocolate batter into bottom of parchment paper–lined 9- x 5-inch (2 L) loaf pan; jiggle pan or gently dab batter with spoon to spread; repeat with ¼ cup of the plain batter. Repeat layers, alternating between the two batters.

Bake in 350°F (180°C) oven until cake tester inserted in centre comes out clean, 75 to 85 minutes. Let cool in pan on rack for 10 minutes.

Transfer loaf to rack.

Whisk icing sugar with 1 tbsp water until smooth; brush all over top of warm loaf. Let cool completely.

(Make-ahead: Wrap in plastic wrap and store for up to 2 days or overwrap in foil and freeze for up to 1 month.) per eAch of 16 SliceS: about 296 cal, 6 g pro, 14 g total fat (6 g sat. fat), 38 g carb (2 g dietary fibre, 24 g sugar), 45 mg chol, 134 mg sodium, 152 mg potassium. % RDI: 5% calcium, 9% iron, 9% vit A, 20% folate.

tip

make it nut-free!

For a school-safe, nut-free version of this loaf, use an equal amount of soynut butter or sunflower seed butter in place of the peanut butter.

no-Bake pink lemonade CheeseCake squares Hands-on time: 35 minutes Total time: 4¾ hours Makes: 16 squares

Junior chefs will love this delectable treat because they can make it on their

own (though an adult should lend a hand when cooking the raspberry purée). Everyone will delight in the summery taste and silky smooth texture of the flling. Te key to beautiful, even swirls is to patiently spoon alternating dollops of the lemon and raspberry batters over the crust.

1½ cups ⅓ cup 1 2 ⅔ cup ⅔ cup 1 tsp ¼ cup

vanilla wafer crumbs (about 50 wafers) unsalted butter, melted pkg (7 g) unflavoured gelatin pkg (each 250 g) cream cheese, softened sweetened condensed milk whipping cream (35%) grated lemon zest lemon juice Yellow paste food colouring (optional)

Raspberry Purée: 1 cup frozen raspberries ¼ cup granulated sugar Raspberry Purée: In saucepan, bring

raspberries, sugar and 1 tbsp water to boil; reduce heat and simmer, stirring ofen, until thickened, about 5 minutes.

Press through fne-mesh sieve to remove seeds; let cool completely.

Meanwhile, stir vanilla wafer crumbs with butter until moistened; press into bottom of parchment paper–lined 9-inch (2.5 L) square cake pan. Refrigerate until frm, about 15 minutes.

In small saucepan, sprinkle gelatin over ¼ cup water; let stand for 5 minutes.

Heat over low heat until dissolved, about 2 minutes.

In large bowl, beat cream cheese until smooth; beat in sweetened condensed milk, whipping cream, gelatin mixture and lemon zest; beat in lemon juice.

Transfer 1¼ cups of the batter to separate bowl; fold in raspberry purée.

Tint remaining batter pale yellow with food colouring (if using). Alternately spoon yellow and raspberry batters over crust. Using knife, swirl batters together.

Gently tap pan on countertop a few times to smooth surface; refrigerate until set, about 4 hours. (Make-ahead: Cover and refrigerate for up to 3 days.) per SQUAre: about 262 cal, 4 g pro, 20 g total fat (12 g sat. fat), 17 g carb (1 g dietary fibre, 14 g sugar), 65 mg chol, 145 mg sodium, 121 mg potassium. % RDI: 7% calcium, 3% iron, 20% vit A, 5% vit C, 5% folate.

Triple ChoColaTe explosion Cookies Hands-on time: 30 minutes Total time: 2¼ hours Makes: about 48 cookies

Kids of all ages will love topping these chocolate chip–studded dark chocolate cookies with even more chocolate. It’s a delicious, messy good time. Drizzle the chocolate using a resealable plastic bag with one corner snipped of, or just dip a fork in the chocolate and wiggle it over the cookies for a simple and fun alternative.

1 cup 1 cup ½ cup 2 1 tsp 2¼ cups ½ cup 1 tsp

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unsalted butter, softened granulated sugar packed brown sugar eggs vanilla all-purpose flour cocoa powder baking soda

canadianliving.com | MARCH 2014

CHILD HUNGER IN CANADA IS CLOSER THAN YOU THINK.

¼ tsp 1 cup 1 1

salt semisweet chocolate chips bar (100 g) good-quality milk chocolate, melted bar (100 g) good-quality white chocolate, melted

In large bowl, beat together butter, granulated sugar and brown sugar until smooth; beat in eggs and vanilla.

Whisk together four, cocoa powder, baking soda and salt; stir into butter mixture until combined. Stir in chocolate chips.

Drop by rounded 1 tbsp, 3 inches (8 cm) apart, onto two parchment paper–lined rimless baking sheets. Bake on top and bottom racks in 375°F (190°C) oven, switching and rotating pans halfway through, until tops are no longer shiny but centres are still slightly sof, about 12 minutes. Let cool on pans on racks for 5 minutes. Transfer to racks; let cool completely.

HELP FEED OUR FUTURE.

Drizzle milk and white chocolates over cookies; let stand until chocolate is frm, about 1 hour. (Make-ahead: Layer between waxed paper in airtight container and store for up to 3 days or freeze for up to 1 month.) per COOKIe: about 124 cal, 2 g pro, 7 g total fat (4 g sat. fat), 16 g carb (1 g dietary fibre, 11 g sugar), 18 mg chol, 46 mg sodium, 62 mg potassium. % RDI: 1% calcium, 4% iron, 4% vit A, 5% folate.

> GO ONLINE: For everything you and your petite chef need to know to cook together, visit canadianliving.com/ cookingwithkids.

TO DONATE OR LEARN MORE:

www.breakfastforlearning.ca TOLL FREE: 1.800.627.7922

recipe index

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March 2014 Appetizers & dips Baked Pita Chips [ V] [D] [N]

grAins & legume s 104

Mini-Falafel [ V] [N]

96

Superfood Platter [ V] [D] [G]

86

Crispy Cheese-Stufed Jalapeños [ V] [ N ]

104

Lightened-Up Blue Cheese Dip [ V ] [G ] [ N ]

104

Spiced Roasted Potato Skins [ V ] [G ] [ N ]

Curried Chicken and Brown Rice [ D] [G ] [ N ]

98

101

Gluten-Free Pad Thai [D] [G ]

95

Spicy Honey-Garlic Boneless Wings [ D] [G ] [N]

102

Mini Turkey Meat Loaves With Herbed Potatoes [D] [N]

88

Turkey Chili Nachos [G ] [N]

102

pOultry

BArs & cOOKie s No-Bake Pink Lemonade Cheesecake Squares [N] Triple Chocolate Explosion Cookies [ V] [ N ]

Souvlaki-Style Pork Tenderloin With Mixed Vegetables [G ] [N]

rice & nOOdle s

110

82

Curried Chicken and Brown Rice [ D] [G ] [ N ]

98

Gluten-Free Pad Thai [D] [G ]

95

82

Quick Salmon Kedgeree [D] [G ] [N]

90

84

Spicy Vegetable Fried Brown Rice [ V ] [ D] [ N ]

98

114

Garlic Yogurt Sauce [ V] [G ] [N]

84

Raspberry Purée [ V] [D] [G ] [N]

110

Tahini Yogurt Sauce [ V] [G ] [N]

96

sAuce s

Chocolate Chip Banana Bread [ V] [N] 80 Cinnamon Banana Bread [ V] [N]

80

Stripey Chocolate Peanut Butter Loaf [ V]

109

The Ultimate Banana Bread [ V] [N]

102

Beef and Broccoli Brown Rice Bowl [D] [N]

BreAds, quicK Best Buttermilk Pancakes [ V] [N]

102

Turkey Chili Nachos [G ] [N] 110

Beef & pOrK Beef and Broccoli Brown Rice Bowl [D] [N]

Spicy Honey-Garlic Boneless Wings [ D] [G ] [N]

80

fish & seAfOOd Gluten-Free Pad Thai [D] [G ]

95

Quick Salmon Kedgeree [D] [G ] [N]

90

[ V] = Vegetarian

[D] = Dairy-Free

[G ] = Gluten-Free

[N] = Nut-Free

> GO ONLINE: to find out more about our recipes’ nutritional information, go to canadianliving.com/nutritioninfo.

canadianliving.com 112

canadianliving.com | MARCH 2014

photography, jeff coulson. food styling, melanie stuparyk. prop styling, catherine doherty

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> GO ONLINE: For the complete recipe for our Best Buttermilk Pancakes, visit canadianliving.com/ buttermilkpancakes.

canadianliving.com | MARCH 2014

photography, jeff coulson. food styling, david grenier. prop styling, catherine doherty

Layer our fLuffy, scrumptious ButtermiLk pancakes with greek yogurt and sLiced fruit in a rainBow of hues for a toweringLy deLicious, whoLesome Breakfast. By The TesT KiTchen

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