How “No” Led to Sizzling Success: The Cook’s Companion
Written by Bonnie Staring
Saturday, 01 September 2007
Hearing a big fat “no” was just what Nadine Hughes needed in order to discover how to launch her company anyway—and for a lot less money.
Nadine Hughes knew that when she and her family returned to Canada after living in Australia for five years, she didn’t want to continue her career in marketing, stuck behind a desk and working endless hours for someone else. “I wanted to be home for the kids, and for myself,” she admits. But Hughes struggled to determine what it was that she could do.
“It’s no big deal.”
At the time, she was reconnecting with old friends and meeting new neighbours by hosting fabulous parties that soon started earning her a reputation for being an exceptional hostess. “People were asking me who I used for catering and when I told them I did it myself, they’d be surprised,” says Hughes. “And I’d say ‘it’s no big deal’ instead of appreciating the value of that skill.”
Repeated compliments and requests for her “secret” got her thinking. Something that she was able to do naturally was a foreign concept to others. There was an entertaining epidemic that was affecting women (and men): many felt useless in the kitchen and even phobic when it came to preparing company-worthy meals or appetizers. Many, she discovered, felt that great food resulted from lengthy recipes that only trained chefs could master. And those who were able to produce desirable results spent so much time in the kitchen they never had a chance to visit properly with their guests.
The simmering of an idea.
That’s what triggered the idea for Hughes to create The Cook`s Companion: cooking and entertaining workshops. Not to be confused with standard cooking classes, her workshops focus on food preparation that’s quick, easy and delicious. She soon obtained estimates for renovating the family home (a 150-year-old barn) to include a large kitchen/classroom and approached her municipal office to obtain the permits necessary to operate the business.
“They turned me down flat,” says Hughes. “Even though I knew for a fact that some of my neighbours were running businesses out of their homes, the city told me that it was illegal to do so.” No permit meant no business—and the new entrepreneur felt ready to give up.
“I was so fixated on running my business out of my home that I didn’t see any other option,” says Hughes. All her plans stemmed from that crucial step and without it, she was lost.
What if?Then one of her friends made an outrageous suggestion: what if Hughes could use one of the local restaurants on the nights they were closed? Several of the upscale restaurants in her city closed on Sundays and Mondays, which meant a kitchen and “classroom” area—with tables and chairs no less—might be available to rent.
“Suddenly my need to spend thousands of dollars renovating my home disappeared,” says Hughes. After approaching two restaurants—both agreed. Her start-up costs went from over $20,000 to just under a grand for an initial fee for the spaces, food, classroom materials and flyers.
Holding classes within an established restaurant also gave her business an immediate legitimacy. “You can’t buy that,” says Hughes. She also benefitted from a captive audience, as most of her initial classes were attended by regular diners. Along with a rental fee, the restaurants receive exposure with each workshop, as well as mention promotional materials for The Cook’s Companion.
You can take it with you.
For Hughes, another huge benefit is being able to keep her business portable. “Summer means spending time at the cottage, and I can take The Cook`s Companion with me wherever I go,” she says with a laugh, as she plans on going for a swim once our interview is complete. This entrepreneur has expanded her roster to include workshops on BBQ basics and cottage entertaining—something she might not have come up with had she been based out of her home.
But don’t let her cost-effective beginnings fool you: this business has her working harder than any 9–5 job. “It’s taught me to be flexible...and creative,” admits Hughes. One method that has worked very well for her is bartering, as it forces her to place a value on her time and energy. “You have to make sure your time is well spent, whether networking, seeking ways to expand your business or generating word of mouth.”
All in all, it’s turned out to be a true recipe for success.
Tuesday, April 22, 2008
Preserved Lemons—are a tradition in Moroccan and Middle Eastern recipes. They are lemons that have been pickled in salt and their own juices. They are quite simple to make but take about 3 weeks before the lemons are ready to use. You can also find pre-made ones in specialty grocery stores. I personally like Maggie Beers preserved lemons and I have included a link to her site to give you more ideas on how to use these golden slices!
Dulce de Leche is a milk based syrup with Spanish origins. This decadent sauce is prepared by slowly heating sweetened milk to create a product similar in taste to caramel. It’s a long process to reach this caramel consistency and although I’ve always loved the taste I’ve been too lazy to recreate it at home. So when I saw that President’s Choice came out with their version of Dulce de leche (caramel crème spread) I quickly snapped it up. It’s excellent as a spread on bread or toast, a filling for crepes, topping for waffles, fruit or ice cream.
Tuesday, April 01, 2008
Sometimes the best plans are the ones that you don’t actually plan! Right now my family and I are supposed to be in Arizona enjoying a few days of sunshine while visiting the in-laws. But after pulling out the passports the day before we were set to leave, I was surprised to find my oldest son’s passport expired. With a long Easter weekend ahead of us and no government office open, chances of renewal in time for our flight was non-existent. So we postponed the flights and found ourselves with 4 days of no plans (and no fresh food) until the office opened on Tuesday morning.
I decided to do the “loaves and fishes” route from my pantry and refrigerator because it was still Easter after all and I wanted to give my family a nice meal. It’s amazing the meal you can pull together if you have a well stocked pantry. Plus, there is something truly cathartic about cleaning out the cupboard and I found myself with the time to do it. Once I started I couldn’t stop! Even though I had a pretty good idea what was in there I was still amazed at a few items I had forgotten about.
So here is a list of items that helped me pull together our “smorgasbord” Easter that was met with rave reviews from everyone in the family. We ate from big platters of a mixture of different cultures, textures, tastes and colours. It’s a great way to eat every once in a while and even though our original plans of an Easter BBQ in Arizona didn’t turn out, this meal will certainly be remembered by all as something for everyone.
· Haloumi Cheese – A semi-hard cheese that originated in Cypress, this cheese keeps for up to one year in your refrigerator, can be frozen, grilled, sautéed or eaten as is! A truly versatile cheese. I grilled thick slices in a hot pan, squeezed some lemon over them and served it with the hot bread.
· Frozen Bread – Heated them up in the oven from frozen, sliced them thickly and felt like I had just baked bread! I love the Ace Bakery brand as well as President Choice Naan Bread.
· Canned Escargot – I sautéed garlic in butter and tossed the escargot in for a few minutes, hit them with some sea salt, black pepper and a splash of sparkling wine. My husband thought he had died and gone to heaven!
· Canned or Fresh Whole Mushrooms – I had a few fresh ones that were on the edge but it didn’t matter once I sautéed them whole in some butter and garlic. Similar to the escargot, I added sea salt, black pepper and a splash of sparkling wine. Using the hot bread to soak up all the yummy juices was my favourite part of this dish!
· Canned Hearts of Palm and Artichoke Hearts - Drained and roughly chopped these canned vegetables make a great salad with a drizzle of lemon flavoured olive oil and black pepper.
· Frozen Smoked Salmon – De-thaws quickly which leaves me just the right amount of time to prepare all the other ingredients. I drizzled the salmon with lemon juice (even from the bottle!!), sprinkled some dried dill and popped a few capers on top. For some reason this is always my 6 year old’s favourite dish.
· Sparkling Wine – Even though it’s my drink of choice, it always makes any occasion feel extra special. Plus it matches all these different flavours the best!
I decided to do the “loaves and fishes” route from my pantry and refrigerator because it was still Easter after all and I wanted to give my family a nice meal. It’s amazing the meal you can pull together if you have a well stocked pantry. Plus, there is something truly cathartic about cleaning out the cupboard and I found myself with the time to do it. Once I started I couldn’t stop! Even though I had a pretty good idea what was in there I was still amazed at a few items I had forgotten about.
So here is a list of items that helped me pull together our “smorgasbord” Easter that was met with rave reviews from everyone in the family. We ate from big platters of a mixture of different cultures, textures, tastes and colours. It’s a great way to eat every once in a while and even though our original plans of an Easter BBQ in Arizona didn’t turn out, this meal will certainly be remembered by all as something for everyone.
· Haloumi Cheese – A semi-hard cheese that originated in Cypress, this cheese keeps for up to one year in your refrigerator, can be frozen, grilled, sautéed or eaten as is! A truly versatile cheese. I grilled thick slices in a hot pan, squeezed some lemon over them and served it with the hot bread.
· Frozen Bread – Heated them up in the oven from frozen, sliced them thickly and felt like I had just baked bread! I love the Ace Bakery brand as well as President Choice Naan Bread.
· Canned Escargot – I sautéed garlic in butter and tossed the escargot in for a few minutes, hit them with some sea salt, black pepper and a splash of sparkling wine. My husband thought he had died and gone to heaven!
· Canned or Fresh Whole Mushrooms – I had a few fresh ones that were on the edge but it didn’t matter once I sautéed them whole in some butter and garlic. Similar to the escargot, I added sea salt, black pepper and a splash of sparkling wine. Using the hot bread to soak up all the yummy juices was my favourite part of this dish!
· Canned Hearts of Palm and Artichoke Hearts - Drained and roughly chopped these canned vegetables make a great salad with a drizzle of lemon flavoured olive oil and black pepper.
· Frozen Smoked Salmon – De-thaws quickly which leaves me just the right amount of time to prepare all the other ingredients. I drizzled the salmon with lemon juice (even from the bottle!!), sprinkled some dried dill and popped a few capers on top. For some reason this is always my 6 year old’s favourite dish.
· Sparkling Wine – Even though it’s my drink of choice, it always makes any occasion feel extra special. Plus it matches all these different flavours the best!
Friday, March 07, 2008
Traditionally March heralds the end of winter and the start of spring. And even though the amount of snow here in Toronto does not seem to be letting up I know that eventually we will come out from under this blanket of white. I can’t wait for that first sniff of spring air, the early flowers to poke their heads out of the still cold ground and of course for all the wonderful tastes and flavours that herald the start of spring.
I find myself at this time of year craving fresh-tasting dishes which remind me that summer is just around the corner. Meals like warm salads, grilled fish and light springy vegetables such as asparagus are great stopgaps between hearty winter dishes and lighter summer meals.
Take a look around your local grocery store and see what is new and fresh to rev up your cooking and your spirits. You’ll do your body and mind a favour by tricking them into thinking spring is here just that little bit earlier. Because it is coming isn’t it? Isn’t it?
And for those of you not fortunate enough to be heading off for a sunnier location during March Break check out my most recent column “In Like A Lion and Out Like A Lamb”. I share with you two recipes that I call “snacktivities” that will have you spending time in the kitchen with your kids reinforcing good eating habits as well as the importance of them gaining confidence and independence in the kitchen. And it also helps to eat up time during this long break!!! To read the column check out my entry below or any of these websites and while you’re there see what else they have to offer you during March Break.
www.kiddingaroundtoronto.com www.lifewithkids.ca www.torontoparentsguide.com www.workingmoms.ca www.oakvillemoms.com www.cityparent.com
So keep shoveling, it will end and we’ll soon be sipping margaritas by the pool and complaining about the heat. Happy Spring and Happy Easter to you all. Bon Appétit.
I find myself at this time of year craving fresh-tasting dishes which remind me that summer is just around the corner. Meals like warm salads, grilled fish and light springy vegetables such as asparagus are great stopgaps between hearty winter dishes and lighter summer meals.
Take a look around your local grocery store and see what is new and fresh to rev up your cooking and your spirits. You’ll do your body and mind a favour by tricking them into thinking spring is here just that little bit earlier. Because it is coming isn’t it? Isn’t it?
And for those of you not fortunate enough to be heading off for a sunnier location during March Break check out my most recent column “In Like A Lion and Out Like A Lamb”. I share with you two recipes that I call “snacktivities” that will have you spending time in the kitchen with your kids reinforcing good eating habits as well as the importance of them gaining confidence and independence in the kitchen. And it also helps to eat up time during this long break!!! To read the column check out my entry below or any of these websites and while you’re there see what else they have to offer you during March Break.
www.kiddingaroundtoronto.com www.lifewithkids.ca www.torontoparentsguide.com www.workingmoms.ca www.oakvillemoms.com www.cityparent.com
So keep shoveling, it will end and we’ll soon be sipping margaritas by the pool and complaining about the heat. Happy Spring and Happy Easter to you all. Bon Appétit.
Monday, March 03, 2008
In like a lion and out like a lamb. This old saying might have been referring to the rapid weather change in March but in my house I think it’s more like the mood of my children. With March break hurtling towards us, my 7 year old is hopping around like crazy with anticipation of 19 (yes I did say 19!!) glorious school free days. I on the other hand am hopping around trying to figure out just what the heck I am going to do with him for all those hours.
Like all extended school breaks the first few days will be filled with excitement and noise (this is where the roar of the lion comes in) but then it will soon peter off to the whine of the lamb, “I’m bored. There’s nothing to do.” In my house this is the time to pull out all the stops; arts and crafts, library visits, dress up time and of course Kitchen Creations. My two boys and I will head into the kitchen and make “snacktivities”. We get creative and playful with our food and for once don’t worry about the mess we make. Snacktivities eat up lots of time, reinforces good eating habits and also continues their appreciation of making their own meals.
Here are a couple of favourites of my sons that you can try with your little lions. Enjoy!
Apple Saturn Biscuit Circles
Serves 4+
Special Equipment Needed: Rolling pin, 3 inch round cookie cutter, melon ball scoop
Ingredients:
* Baking mix, such as Bisquick
* 1 apple, peeled (you can substitute pears as well)
* Butter, optional
1. Preheat oven to 425F. Prepare biscuit batter according to the package directions.
2. Roll out the biscuit dough with a rolling pin to about 1/2 inch thick.
3. Cut the biscuits with a 3 inch round cookie cutter (or use rim of glass) and then cut out a smaller 1 inch circle inside the 3 inch round so it resembles a doughnut shape.
4. Put the “doughnut” biscuits on a baking sheet.
5. Using a melon baller, scoop into the apple and turn to scoop out apple balls. Place an apple ball in the hole of each biscuit.
6. Bake the apple biscuits according to package directions, usually about 8 minutes or until golden brown.
7. Remove from oven, let cool slightly and serve with butter if desired.
*Recipe adapted from “Cooking Art”- MaryAnn F.Kohl and Jean Potter
Sailboat Eggs
Makes 8 sailboats
Special Equipment Needed: Toothpicks for masts, scissors, and paper for sails
Ingredients:
* 4 hard-boiled eggs
* 1 tablespoon mayonnaise
* 1 teaspoon mustard
* 1 cup diced green peppers (or red, or yellow)
* Carrot sticks
* Celery sticks
* Chopped pickles
* Lettuce leaves
1. Peel the hard-boiled eggs and discard shells.
2. Cut the eggs in half lengthwise.
3. Remove the yolks and place them in a bowl with the mayonnaise and mustard and mash together.
4. Spoon the mixture back into the egg white sections.
5. Decorate the egg sections with the celery sticks, carrot sticks and chopped pickles.
7. Cut paper into small sail shapes and attaché to the toothpicks with glue or tape. Decorate eggs with sails.
8. Place the lettuce on a serving plate and put the eggs on top like ships floating in the sea.
*Recipe adapted from “Cooking Art”- MaryAnn F.Kohl and Jean Potter
Like all extended school breaks the first few days will be filled with excitement and noise (this is where the roar of the lion comes in) but then it will soon peter off to the whine of the lamb, “I’m bored. There’s nothing to do.” In my house this is the time to pull out all the stops; arts and crafts, library visits, dress up time and of course Kitchen Creations. My two boys and I will head into the kitchen and make “snacktivities”. We get creative and playful with our food and for once don’t worry about the mess we make. Snacktivities eat up lots of time, reinforces good eating habits and also continues their appreciation of making their own meals.
Here are a couple of favourites of my sons that you can try with your little lions. Enjoy!
Apple Saturn Biscuit Circles
Serves 4+
Special Equipment Needed: Rolling pin, 3 inch round cookie cutter, melon ball scoop
Ingredients:
* Baking mix, such as Bisquick
* 1 apple, peeled (you can substitute pears as well)
* Butter, optional
1. Preheat oven to 425F. Prepare biscuit batter according to the package directions.
2. Roll out the biscuit dough with a rolling pin to about 1/2 inch thick.
3. Cut the biscuits with a 3 inch round cookie cutter (or use rim of glass) and then cut out a smaller 1 inch circle inside the 3 inch round so it resembles a doughnut shape.
4. Put the “doughnut” biscuits on a baking sheet.
5. Using a melon baller, scoop into the apple and turn to scoop out apple balls. Place an apple ball in the hole of each biscuit.
6. Bake the apple biscuits according to package directions, usually about 8 minutes or until golden brown.
7. Remove from oven, let cool slightly and serve with butter if desired.
*Recipe adapted from “Cooking Art”- MaryAnn F.Kohl and Jean Potter
Sailboat Eggs
Makes 8 sailboats
Special Equipment Needed: Toothpicks for masts, scissors, and paper for sails
Ingredients:
* 4 hard-boiled eggs
* 1 tablespoon mayonnaise
* 1 teaspoon mustard
* 1 cup diced green peppers (or red, or yellow)
* Carrot sticks
* Celery sticks
* Chopped pickles
* Lettuce leaves
1. Peel the hard-boiled eggs and discard shells.
2. Cut the eggs in half lengthwise.
3. Remove the yolks and place them in a bowl with the mayonnaise and mustard and mash together.
4. Spoon the mixture back into the egg white sections.
5. Decorate the egg sections with the celery sticks, carrot sticks and chopped pickles.
7. Cut paper into small sail shapes and attaché to the toothpicks with glue or tape. Decorate eggs with sails.
8. Place the lettuce on a serving plate and put the eggs on top like ships floating in the sea.
*Recipe adapted from “Cooking Art”- MaryAnn F.Kohl and Jean Potter
Friday, February 29, 2008
You might have noticed this month that our logo has changed. Since I first started The Cook’s Companion in April 2005 so many wonderful new avenues have opened up for the business. I’ve branched out into food writing, TV presenting, private classes and kitchen coaching just to name a few. I’m very excited about this new look as I think it better reflects what The Cook’s Companion is all about—bringing you new and fun ideas on food and entertaining but in a non-intimidating and hopefully amusing style! I’d love to hear what you think about this new look so drop me a line if you get a chance.
The logo is not the only thing new around here. Launching in February is my newest service—The Menu Companion. We all love to enjoy a great meal with friends and family but preparing for a special evening can take a huge amount of time—not just the cooking, but the planning and the preparation. This is where The Menu Companion can help. Choose from a wide selection of dinner party menus that will offer you and your guests a delicious and visually stunning meal with a minimum amount of time and effort on your part. The entire menu is mapped out and timed for you from the organized shopping list to the identically scaled recipes to the pre-planning that is required. It’s simple and easy to use. I know you’ll love this service so much that I’ll let you try it for free before you buy. Check out the website today at http://www.themenucompanion.com/ and your next dinner party is only a few clicks away!
So between switching all of our marketing materials over to our new look, creating and tasting lots of wonderful new recipes for The Menu Companion and still keeping up with cooking classes, life has been a bit crazy in my kitchen but I wouldn’t trade it for the world!
I hope you are spending your time doing the things you love to do and if you aren’t then take some time this weekend and invite some friends over to share a glass of wine and something decadent to eat! Come Monday morning you’ll feel better for it!
Tuesday, February 19, 2008
Recently I caught up with Meena to ask her a few questions about her background, her love of cooking and if she’d share her favourite recipe with us. Here’s part of our conversation. Click here for the entire interview.
NH: You have such an eclectic background with your mom being Malaysian, your dad being an Indian and you growing up in the Middle East. How do you think this has influenced your cooking style?
MA: The food I cook regularly for my daily meals are often a blend of my favourite dishes from almost every part of the world that I’ve had the good fortune to visit. Most times, it’s only a memory of a dish I ate somewhere that gets me experimenting. I love how mixing different flavours can create a wonderful concoction for your palate.
NH: What do you think the biggest misconception about Indian food is?
MA: Of the few complaints I get on Indian cooking, the one that stands most prominent is the myth that Indian cooking is just too hard. Try as I might, somehow, I can’t convince people enough on just how simple and quick and not to mention, healthy, Indian food can be. Now before you roll your eyes at me and say, “Yeah sure, easy for you, you’re Indian!” just hear me out. True, I was born in an Indian household with a Mom who cooks the most delicious Indian food I know. But truth be told, and as much as I would like to believe, I wasn’t born with Indian culinary instincts in me. Like any of you not familiar with the South-Asian cuisine, I too started off without much knowledge.
NH: Like my husband, you joke that your hubby is your guinea pig. Do you think they know how good they have it??!!
MA: Oh, I definitely hope so! Or maybe we leave them to fend for themselves, and ask them what they think!
Thursday, February 14, 2008
I’m sure we’ve all seen the commercials, a pouting but sultry woman flipping her gorgeous, shiny, long hair over her shoulder, breathlessly telling us she’s worth it. Of course we’re worth clean, shiny hair without any tell tale skunk lines. I’d also like to think I’m worth a tad bit more than that. I’d like to think I was worth a hot bubble bath every night. Perhaps a warming glass of Merlot and a chance to read my book for 10 minutes without being interrupted. Or the opportunity to curl up in front of the tv and watch some brainless show without feeling guilty for it! But I think I’m dreaming on all those accounts; not the worthy part of it just finding the time to do it!
With Valentine’s Day fast approaching I thought if I can’t manage all of the above (particularly the no skunk line with my schedule) then perhaps I’ll treat myself to a sweet treat. But what to make I thought? So when I came across this Nice and Easy Raspberry Toffee Ice-Cream Cake I knew I was worthy of it! It’s a no bake, easy to assemble treat that has all my favourite dessert flavours; tangy raspberry, smooth vanilla and the decadence of white chocolate. The striped colours of bright red and white are perfect for Valentine’s Day so even though I’ll tell my family I made it for them, I might just cut the recipe in half and hide my own special sized treat…because you guessed it; I’m worth it! Now I have to work on balancing the cake plate, wine glass and book while I step into the tub!
Whatever size you make, I’m sure you’ll enjoy this delicious cake because you’re worth it too!
Nice & Easy Raspberry Toffee Ice-Cream Cake
Serves 12
Preparation Time: 10 minutes + refrigeration time
Cooking time: 0 minutes (don't you love this number!!)
With Valentine’s Day fast approaching I thought if I can’t manage all of the above (particularly the no skunk line with my schedule) then perhaps I’ll treat myself to a sweet treat. But what to make I thought? So when I came across this Nice and Easy Raspberry Toffee Ice-Cream Cake I knew I was worthy of it! It’s a no bake, easy to assemble treat that has all my favourite dessert flavours; tangy raspberry, smooth vanilla and the decadence of white chocolate. The striped colours of bright red and white are perfect for Valentine’s Day so even though I’ll tell my family I made it for them, I might just cut the recipe in half and hide my own special sized treat…because you guessed it; I’m worth it! Now I have to work on balancing the cake plate, wine glass and book while I step into the tub!
Whatever size you make, I’m sure you’ll enjoy this delicious cake because you’re worth it too!
Nice & Easy Raspberry Toffee Ice-Cream Cake
Serves 12
Preparation Time: 10 minutes + refrigeration time
Cooking time: 0 minutes (don't you love this number!!)
Ingredients:
- 1 litre good quality vanilla ice-cream
- 1 litre good quality raspberry sorbet or gelato
- 1 litre good quality English toffee ice-cream
- 250g fresh raspberries
- Good quality white chocolate for garnish
- Line a deep 19cm square cake pan with two pieces of plastic wrap so base is covered twice and wrap extends 5cm over all four sides.
- Soften vanilla ice-cream slightly. Spoon into prepared pan, pressing into an even layer with the back of a spoon. Freeze for about 1 hour or until firm. Tip: Spray the back of your spoon with non-stick cooking spray and your spoon will easily slide over the ice-cream.
- Spoon sorbet onto vanilla ice-cream layer with back of a spoon. Freeze about 1 hour or until firm.
- Soften toffee ice-cream slightly. Spoon onto sorbet, pressing into even layer with back of a spoon. Cover, freeze about 6 hours or overnight.
- To serve, invert pan onto serving platter and carefully remove plastic wrap. Spoon fresh raspberries on top and garnish with shavings of white chocolate.
*Recipe adapted from the Australian Women’s Weekly
Tuesday, January 08, 2008
As Canadians, most of us are fortunate enough to enjoy three meals a day. Where, how and when we eat them is often the differing factor. When you consider that 15 million Canadians spend one-half of their waking hours at work, chances are we eat at least one of those meals per day at work and depending upon our schedule it can be up to 3 meals per day. So it stands to reason that our eating habits are greatly influenced by the workplace and the people we eat with.
According to the Public Health Agency of Canada, over half of Canadians carry excess weight and two-thirds of these are considered to be at a health risk. Obesity increases the risk of coronary heart disease, osteoarthritis and various cancers. It also increase the risk of back injuries which are a significant cost to the work industry as 35% of all Worker’s Compensation claims are related to back injuries.
Currently there has been a big focus on changing individual behaviour towards eating but little towards institutional changes. By establishing a healthy workplace environment, employers demonstrate a commitment to their employee’s health. In turn employers stand to gain an increase in productivity and morale, an enhanced ability to cope with stress, lower health care costs and reduced absenteeism
Snacks and meals in the workplace play an important role. In most cases, they are often used as a means to relieve current work pressures, opportunities to take breaks and as a social aspect of work. However the meals and snacks provided during meetings or work sponsored events, cafeterias and vending machines are often high in fat and sugar such as cookies, pastries and fried foods which can lead to sluggishness and contribute to an unhealthy weight gain.
Although it is important for employers to provide healthy eating options it is also beneficial for them to encourage a healthy lifestyle among their employees that can be followed through at home and become part of their family’s life. By providing opportunities for employees to learn and understand the basics of nutrition, food label reading, fat, cholesterol and salt intakes and fitness options, employers stand a greater success of having the employee take it on as a personal priority instead of it being viewed solely as a corporate priority.
Implementing a healthy eating campaign, which could include healthy food options and fitness programs, can work for workplaces of all different sizes and budgets. There are several food solutions that can be looked at and put into practice with minimal effort and expense.
Companies can look to form partnerships with local healthy vendors which would allow employees to benefit from programs such as loyalty food plans, employee health specials of the day and healthy food discounts.
Workplaces that currently provide a cafeteria can also employ meal or food vouchers and healthy eating discounts. A subsidy to meals in workplace cafeterias can also often cut down on time spent outside of the building.
Cafeteria workers should also be well versed in Canada’s Food Guide To Healthy Eating in order to properly prepare food and answer questions from employees.
Consider the environment for eating by providing comfortable, safe and clean conditions for employees to take their breaks and mealtimes instead of a quick and often unhealthy meal grabbed at a desk.
Ensure work schedules provide adequate time for eating.
Meeting organizers can ensure that snacks and meals provided mirror healthy eating options such as fresh fruit, juices, water, low fat muffins and bagels.
For those workplaces without a cafeteria or canteen, providing refrigerators, microwaves and hot plates are essential for making it convenient for employees to bring their meals from home.
Making on-site programs such as Weight Watchers available at work.
Have employees create and stock a garden that produces fruit and vegetables for employee’s use.
Put into action lunch time fitness options such as intramural sports, running and walking groups, nutrition lunch and learn seminars and cooking demonstrations.
Provide pre-ordered healthy meals to go for employees to take home for dinner promoting healthy eating habits after work hours.
Make available weekly meal planners with shopping lists and the opportunity to online grocery shop (with delivery to central workplace location) to promote healthy food choices.
Remember that like all new initiatives before embarking on a workplace health program, employers must know who their audience is, have an understanding of what motivates them, provide a wide variety of options and be realistic with their goals. Not all employees will want to adopt a new lifestyle program however by making it part of the company culture across all levels, most employees will pick out what is important to them and incorporate it into their daily lives. Most people want to inherently be healthy, it is a matter of gaining the insight and education into how to achieve this. By facilitating this education, the employer can play an important role.
It is socially important and economically viable as well as a profitable business practice for employers to responsibly ensure that workers have access to nutritious, safe and affordable food, an adequate meal break and decent conditions for eating. Each healthy individual contributes to achieving a healthy corporate philosophy.
Healthy Snacks for the Workplace
It’s good for the mind, body and soul to work mini snack breaks into your work day but don’t just mindlessly eat. This can cause quick and unhealthy over eating without our minds even registering what we have eaten leaving us unsatisfied. Put aside your work for a few minutes, take the time to enjoy what you are eating and you will find yourself revved up and ready to go again.
Here are some examples of healthy snacks that you can keep at your desk handy when you need that pick me up.
· Trail mix and/or dried fruits and nuts
· Breakfast cereal (choose a higher-fiber, lower-sugar type)
· Single serve cans of higher-fiber, lower-fat, and lower-sodium soup (microwavable)
· Instant oatmeal packets (look for less-sugar options)
· Tuna salad kit (includes a small can of water-packed tuna, and crackers)
· Higher-fiber, lower-fat crackers
· Natural-style peanut butter with crackers, bagels, and/or fruit
· Packets of low-calorie hot chocolate
According to the Public Health Agency of Canada, over half of Canadians carry excess weight and two-thirds of these are considered to be at a health risk. Obesity increases the risk of coronary heart disease, osteoarthritis and various cancers. It also increase the risk of back injuries which are a significant cost to the work industry as 35% of all Worker’s Compensation claims are related to back injuries.
Currently there has been a big focus on changing individual behaviour towards eating but little towards institutional changes. By establishing a healthy workplace environment, employers demonstrate a commitment to their employee’s health. In turn employers stand to gain an increase in productivity and morale, an enhanced ability to cope with stress, lower health care costs and reduced absenteeism
Snacks and meals in the workplace play an important role. In most cases, they are often used as a means to relieve current work pressures, opportunities to take breaks and as a social aspect of work. However the meals and snacks provided during meetings or work sponsored events, cafeterias and vending machines are often high in fat and sugar such as cookies, pastries and fried foods which can lead to sluggishness and contribute to an unhealthy weight gain.
Although it is important for employers to provide healthy eating options it is also beneficial for them to encourage a healthy lifestyle among their employees that can be followed through at home and become part of their family’s life. By providing opportunities for employees to learn and understand the basics of nutrition, food label reading, fat, cholesterol and salt intakes and fitness options, employers stand a greater success of having the employee take it on as a personal priority instead of it being viewed solely as a corporate priority.
Implementing a healthy eating campaign, which could include healthy food options and fitness programs, can work for workplaces of all different sizes and budgets. There are several food solutions that can be looked at and put into practice with minimal effort and expense.
Companies can look to form partnerships with local healthy vendors which would allow employees to benefit from programs such as loyalty food plans, employee health specials of the day and healthy food discounts.
Workplaces that currently provide a cafeteria can also employ meal or food vouchers and healthy eating discounts. A subsidy to meals in workplace cafeterias can also often cut down on time spent outside of the building.
Cafeteria workers should also be well versed in Canada’s Food Guide To Healthy Eating in order to properly prepare food and answer questions from employees.
Consider the environment for eating by providing comfortable, safe and clean conditions for employees to take their breaks and mealtimes instead of a quick and often unhealthy meal grabbed at a desk.
Ensure work schedules provide adequate time for eating.
Meeting organizers can ensure that snacks and meals provided mirror healthy eating options such as fresh fruit, juices, water, low fat muffins and bagels.
For those workplaces without a cafeteria or canteen, providing refrigerators, microwaves and hot plates are essential for making it convenient for employees to bring their meals from home.
Making on-site programs such as Weight Watchers available at work.
Have employees create and stock a garden that produces fruit and vegetables for employee’s use.
Put into action lunch time fitness options such as intramural sports, running and walking groups, nutrition lunch and learn seminars and cooking demonstrations.
Provide pre-ordered healthy meals to go for employees to take home for dinner promoting healthy eating habits after work hours.
Make available weekly meal planners with shopping lists and the opportunity to online grocery shop (with delivery to central workplace location) to promote healthy food choices.
Remember that like all new initiatives before embarking on a workplace health program, employers must know who their audience is, have an understanding of what motivates them, provide a wide variety of options and be realistic with their goals. Not all employees will want to adopt a new lifestyle program however by making it part of the company culture across all levels, most employees will pick out what is important to them and incorporate it into their daily lives. Most people want to inherently be healthy, it is a matter of gaining the insight and education into how to achieve this. By facilitating this education, the employer can play an important role.
It is socially important and economically viable as well as a profitable business practice for employers to responsibly ensure that workers have access to nutritious, safe and affordable food, an adequate meal break and decent conditions for eating. Each healthy individual contributes to achieving a healthy corporate philosophy.
Healthy Snacks for the Workplace
It’s good for the mind, body and soul to work mini snack breaks into your work day but don’t just mindlessly eat. This can cause quick and unhealthy over eating without our minds even registering what we have eaten leaving us unsatisfied. Put aside your work for a few minutes, take the time to enjoy what you are eating and you will find yourself revved up and ready to go again.
Here are some examples of healthy snacks that you can keep at your desk handy when you need that pick me up.
· Trail mix and/or dried fruits and nuts
· Breakfast cereal (choose a higher-fiber, lower-sugar type)
· Single serve cans of higher-fiber, lower-fat, and lower-sodium soup (microwavable)
· Instant oatmeal packets (look for less-sugar options)
· Tuna salad kit (includes a small can of water-packed tuna, and crackers)
· Higher-fiber, lower-fat crackers
· Natural-style peanut butter with crackers, bagels, and/or fruit
· Packets of low-calorie hot chocolate
I’ve never been one for resolutions and especially at New Year’s; too much fun going on at this time of year to burden myself with unrealistic expectations. Besides resolutions are often about cutting back in your life and I’ve always felt that life is too short to deprive yourself of all the good stuff; like champagne, rich gooey cheeses and butterscotch sauce - everything in moderation I say!
Instead of resolutions I usually just make little promises to myself throughout the year as I see fit. For instance somewhere in the middle of 2007 I decided that I needed to stop being such a procrastinator in certain areas of my life. I pushed myself not to put off those little tasks that can add up quickly and then stress me out even quicker. So I made the call for any home repairs when they happened, I tackled my writing assignments well before they were due and I picked up the clutter when I saw it instead of stepping over it (and over it and over it!). I must say I did a pretty good job of sticking to it and I feel great about it. So maybe I am happy to make resolutions but just not only on January 1st. Seeing as it’s January 7th I should be safe to try a few.
Here are a few of my foodie promises to myself.
· Explore a different culture’s cuisine. African flavours and spices are first on the list.
· Open those bottles of wine I have been saving for a special occasion. Isn’t a Tuesday enough of a celebration?
· Continue to push my kids’ palettes with new tastes and textures. My 6 year old asked me if we were still on that “sophisticated palette kick” - um yes... that would be called eating in our house!
· Stop procrastinating and stock the freezer with batch meals for those crazy week nights—cabbage rolls, stews, soups, lamb shanks etc.
· Take my own advice and clean out my kitchen cupboards. I’m tired of moving the blender, the food processor and 3 coffee makers (don’t ask) just to get to the hand mixer.
I’ll let you know how the list goes! Happy New Year and Bon Appétit
Friday, January 04, 2008
It’s the New Year again and it seems like we just popped the last bubbly and threw confetti into the air. If your 2007 health resolutions went the way of your confetti then perhaps it’s time to set more realistic guidelines for a healthier eating plan. Just like any new skill, eating healthier takes planning and practice. Making one or two simple changes to your diet successfully will give you the confidence and boost you need to keep adding healthier changes. To help get you started in 2008 here are a few easy to include tips that you can start introducing into your daily eating routines.
1. Plan your menus for the week (this will take some practice and time in the early weeks) and shop only once per week. This will help keep you away from the impulse packaged foods aisle and give you all the ingredients you need at your fingertips to create quick and healthy weekday meals.
2. Reduce the salt but bump up the flavour in your cooking by cutting back on the salt and increase the amount and types of spices, herbs and flavourings. By including fresh or dried herbs and flavours like garlic, chilli and ginger into your meals you won’t feel the need to add as much sodium in your recipes. Take the salt shaker off your table too!
3. When baking substitute half the suggested white flour with whole wheat flour. You may need to add one or two more tablespoons of liquid as the mixture will be slightly drier with whole wheat flour but you’ll increase your protein and retain essential natural nutrients that you don’t get in white flour.
4. Add canned beans to your stews, soups, casseroles and salads. Packed full of fiber and protein, drained, canned beans such as chick peas, kidney beans and black beans are easy to use and keep on hand.
5. Help cut the fat in your diet by switching your family to low fat or skim milk products. These contain the same amount of protein, B vitamins and calcium but with less fat. If you cook or bake with cheese, choose a strong tasting cheese like mature cheddar or blue cheese and you won’t have to use as much.
Here’s a recipe that you can include in your weekly meal plans. Ginger Chicken With Rice Noodles is high in protein, low in fat, contains ingredients that keep well in your pantry and refrigerator and can be prepared in advance. Simply reheat the baked chicken and poaching liquid when ready to serve and place over hot rice noodles or rice of your choice. Feel free to decrease or increase the chillies to suit your family’s tastes. My kids like the “funny see through” noodles and have increased their tolerance to chillies the more they have been exposed to them! Enjoy and Happy New Year!
Ginger Chicken with Rice Noodles
Serves 4
Preparation Time: 20 minutes
Cooking time: 50 minutes
1. Plan your menus for the week (this will take some practice and time in the early weeks) and shop only once per week. This will help keep you away from the impulse packaged foods aisle and give you all the ingredients you need at your fingertips to create quick and healthy weekday meals.
2. Reduce the salt but bump up the flavour in your cooking by cutting back on the salt and increase the amount and types of spices, herbs and flavourings. By including fresh or dried herbs and flavours like garlic, chilli and ginger into your meals you won’t feel the need to add as much sodium in your recipes. Take the salt shaker off your table too!
3. When baking substitute half the suggested white flour with whole wheat flour. You may need to add one or two more tablespoons of liquid as the mixture will be slightly drier with whole wheat flour but you’ll increase your protein and retain essential natural nutrients that you don’t get in white flour.
4. Add canned beans to your stews, soups, casseroles and salads. Packed full of fiber and protein, drained, canned beans such as chick peas, kidney beans and black beans are easy to use and keep on hand.
5. Help cut the fat in your diet by switching your family to low fat or skim milk products. These contain the same amount of protein, B vitamins and calcium but with less fat. If you cook or bake with cheese, choose a strong tasting cheese like mature cheddar or blue cheese and you won’t have to use as much.
Here’s a recipe that you can include in your weekly meal plans. Ginger Chicken With Rice Noodles is high in protein, low in fat, contains ingredients that keep well in your pantry and refrigerator and can be prepared in advance. Simply reheat the baked chicken and poaching liquid when ready to serve and place over hot rice noodles or rice of your choice. Feel free to decrease or increase the chillies to suit your family’s tastes. My kids like the “funny see through” noodles and have increased their tolerance to chillies the more they have been exposed to them! Enjoy and Happy New Year!
Ginger Chicken with Rice Noodles
Serves 4
Preparation Time: 20 minutes
Cooking time: 50 minutes
Ingredients:
4 chicken breasts, boneless & skinless
250ml (1 cup) low sodium chicken broth
60g (1 inch piece) ginger, peeled and very thinly sliced into matchstick size pieces
4 green onions, sliced thinly
1 green chilli, deseeded and sliced thinly
1 tablespoon light soy sauce
2 teaspoons lemon juice
½ teaspoon sugar
225g rice noodles
For the Sauce:
1 teaspoon fish sauce
3 green onions, thinly sliced
1 red chilli, deseeded and thinly sliced
60g (½ cup) sugar peas, sliced thinly
Coriander leaves for garnish
Preheat oven to 350F.
Place chicken breasts and broth in a large shallow saucepan. Add enough cold water to just cover the chicken. Bring to a boil, reduce heat and simmer for 10 minutes. Remove chicken and place on plate to cool, keeping liquid in pan.
Continue to simmer the poaching liquid until the stock is reduced by half, about 10 minutes. Add the remaining sauce ingredients and keep warm.
Meanwhile cut each chicken breast into 4 slices. Arrange side by side on a large piece of foil. Divide the ginger, onions and green chillies among the chicken slices.
In a small bowl, mix the soy sauce, lemon juice and sugar; stirring to dissolve the sugar. Pour over chicken slices. Fold foil over and around the chicken to make a parcel. Bake in oven for 15 minutes.
While chicken is baking, pour boiling water over noodles until covered in a heatproof bowl and soak for 15 minutes.
To serve, divide the noodles amongst 4 large, deep soup plates. Unwrap the chicken and arrange the pieces and accumulated juices equally over the noodles. Spoon the poaching liquid over the chicken and garnish with coriander if desired.
Wednesday, January 02, 2008
I’ve never been one for resolutions and especially at New Year’s; too much fun going on at this time of year to burden myself with unrealistic expectations. Besides resolutions are often about cutting back in your life and I’ve always felt that life is too short to deprive yourself of all the good stuff; like champagne, rich gooey cheeses and butterscotch sauce - everything in moderation I say!
Instead of resolutions I usually just make little promises to myself throughout the year as I see fit. For instance somewhere in the middle of 2007 I decided that I needed to stop being such a procrastinator in certain areas of my life. I pushed myself not to put off those little tasks that can add up quickly and then stress me out even quicker. So I made the call for any home repairs when they happened, I tackled my writing assignments well before they were due and I picked up the clutter when I saw it instead of stepping over it (and over it and over it!). I must say I did a pretty good job of sticking to it and I feel great about it. So maybe I am happy to make resolutions but just not only on January 1st. Seeing as it’s January 7th I should be safe to try a few.
Here are a few of my foodie promises to myself.
· Explore a different culture’s cuisine. African flavours and spices are first on the list.
· Open those bottles of wine I have been saving for a special occasion. Isn’t a Tuesday enough of a celebration?
· Continue to push my kids’ palettes with new tastes and textures. My 6 year old asked me if we were still on that “sophisticated palette kick” - um yes... that would be called eating in our house!
· Stop procrastinating and stock the freezer with batch meals for those crazy week nights—cabbage rolls, stews, soups, lamb shanks etc.
· Take my own advice and clean out my kitchen cupboards. I’m tired of moving the blender, the food processor and 3 coffee makers (don’t ask) just to get to the hand mixer.
I’ll let you know how the list goes! Happy New Year and Bon Appétit.
Instead of resolutions I usually just make little promises to myself throughout the year as I see fit. For instance somewhere in the middle of 2007 I decided that I needed to stop being such a procrastinator in certain areas of my life. I pushed myself not to put off those little tasks that can add up quickly and then stress me out even quicker. So I made the call for any home repairs when they happened, I tackled my writing assignments well before they were due and I picked up the clutter when I saw it instead of stepping over it (and over it and over it!). I must say I did a pretty good job of sticking to it and I feel great about it. So maybe I am happy to make resolutions but just not only on January 1st. Seeing as it’s January 7th I should be safe to try a few.
Here are a few of my foodie promises to myself.
· Explore a different culture’s cuisine. African flavours and spices are first on the list.
· Open those bottles of wine I have been saving for a special occasion. Isn’t a Tuesday enough of a celebration?
· Continue to push my kids’ palettes with new tastes and textures. My 6 year old asked me if we were still on that “sophisticated palette kick” - um yes... that would be called eating in our house!
· Stop procrastinating and stock the freezer with batch meals for those crazy week nights—cabbage rolls, stews, soups, lamb shanks etc.
· Take my own advice and clean out my kitchen cupboards. I’m tired of moving the blender, the food processor and 3 coffee makers (don’t ask) just to get to the hand mixer.
I’ll let you know how the list goes! Happy New Year and Bon Appétit.
Monday, December 24, 2007
T’was the night before Christmas and all through the house, this creature was stirring….and chopping and mixing and stuffing! Yes, it’s that time of year again to gather everyone around the table for what seems like a never ending procession of food. If I’m not cooking for my classes then I’m in my own kitchen trying to meet the demands of cookie exchanges, class treats, baked gifts and stocking up the freezer with nibbles for those impromptu invites for a glass of Christmas cheer (now those I don’t mind prepping for!). To help make all of this shopping and chopping go smoothly there are a few kitchen tools that I couldn’t live without. Well okay I could but you’d have one grumpy cook in the kitchen and we all know that’s never a good thing! So to help fill your Christmas wish list and hopefully your stocking, here are a few of my favourite things!
1. A good sharp knife—it doesn’t have to be the most expensive knife, just the sharpest. In fact I purchase used Chef’s knives at Nella Cutlery for around $20 each and make sure I get them professionally sharpened every 6 months or so.
2. Microplane—Before these became popular I used to buy wood rasps in hardware stores. They are fast and easy to use for grating anything from lemons to butter to chocolate.
3. Industrial Grade Large Cutting Boards—in at least 4 different colours. I reduce the chance of cross contamination and multi-task without constantly cleaning and drying the same board.
4. Cast Iron Grill Pan—when I’m too lazy to fire up the BBQ, the grill pan makes an ideal indoor substitute and gives me those perfect grill marks every time.
5. Someone to clean up after me. Indispensable. Thanks honey!
Hope your holiday meals are stress free, full of laughter and delicious too! Happy Holidays to you and your family. Bon Appétit.
1. A good sharp knife—it doesn’t have to be the most expensive knife, just the sharpest. In fact I purchase used Chef’s knives at Nella Cutlery for around $20 each and make sure I get them professionally sharpened every 6 months or so.
2. Microplane—Before these became popular I used to buy wood rasps in hardware stores. They are fast and easy to use for grating anything from lemons to butter to chocolate.
3. Industrial Grade Large Cutting Boards—in at least 4 different colours. I reduce the chance of cross contamination and multi-task without constantly cleaning and drying the same board.
4. Cast Iron Grill Pan—when I’m too lazy to fire up the BBQ, the grill pan makes an ideal indoor substitute and gives me those perfect grill marks every time.
5. Someone to clean up after me. Indispensable. Thanks honey!
Hope your holiday meals are stress free, full of laughter and delicious too! Happy Holidays to you and your family. Bon Appétit.
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