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Monthly Archives: July 2012

Not Deep-Fried Goodness

The first time we ever had Falafel, we ordered it from a pita place down the street from our high school.  We had never heard of it before, and it sounded interesting.  Then, we watched as the girl working slowly dropped the little chickpea patties into the deep fryer. The horror!  We find deep frying so disgusting! It makes food greasy and unappealing, and so oily-tasting. Gross.  A meal that could’ve been so healthy was instantly ruined.  Needless to say, we steered clear of falafel for a very long time.

Until now…

These were anything but oily and gross.

These were fresh, crispy on the outside yet soft on the inside, and full of that amazing falafel flavour.

Roasted red pepper falafels…

… with a roasted red pepper tahini dipping sauce, of course 😉

A far cry from the greasy, deep-fried falafels from our first experience with the little chickpea patties.  We’d like to mention now that the aforementioned pita place is no longer in business.  Probably not because they deep-fried their falafels, but clearly they got a few other things wrong, too…

Maybe they should’ve taken some advice from us 😉

These falafels are not traditional felafels, but they have so much flavour, a wonderful texture that I think you’ll be able to forgive us. 🙂  To give them an even crunchier outer shell, you could coat these in some panko or bread crumbs, but we were too lazy to bother with the extra step this time around- maybe another day.

So if you’re getting tired of your traditional lunch-time routine, give these a try!  They’re super healthy, very easy, and incredibly delicious!

Roasted Red Pepper Felafel

Prep Time: 10 min

Cook Time: 10 min

Serves: 4-5 people


3 c. cooked chickpeas

1.5 roasted red peppers

3 tbsp flour (we used whole wheat)

1 clove garlic

2 tsp chili powder

1 tsp each cumin, paprika

1/2 tsp each  turmeric, cinnamon

1/2 tsp. siracha

1/4 tsp each salt and pepper


Grind 2 cups of the chickpeas in the food processor until they are finely ground. Ina separate bowl, roughly mash the third cup of chickpeas, maintaining some texture.

Add all other ingredients to the food processor and blend until the mixture holds together when pinched between the fingers.  Add the blended mixture to the mashed chickpeas int the bowl and mix well.  using 1 heaping tablespoon-full at a time, for the mixture into small patties.

Heat a couple tablespoons of olive oil on a pan and place pan-fry felafels for about 5 minutes, or until browned, then flip and cook for another 5 minutes on the other side.

Roasted Red Pepper Tahini Sauce

Prep Time: 5 minutes

Makes: about 1/2 c.


1/4 c. tahini

1 roasted red pepper

1/8 tsp garlic salt

1/4 tsp siracha



Blend all ingredients except water in a blender or food processor until smooth. With the motor running, slowly add water until the sauce reaches the consistency you desire. (we added about 3 or 4 tablespoons)


Ps- Congratulations to our Canadian Olympic team- Christine Girard takes bronze in women’s weightlifting, Antoine Valois-Fortier winning bronze in men’s judo, and Meaghan Benfeito and Roseline Filion for winning bronze in women’s synchronized 10-metre platform diving!

Have you ever tried felafel?  

Have you ever ordered something at a restaurant thinking you were getting something healthy, and it turned out not to be?

Breakfast of Champions

In our last post, we did a tribute to the Olympics with Greek Nachos. Today we’d like to we’d like to continue highlighting the Olympics, because hey, they’re the best 21 days of the year, right?

So today we give you breakfast.

A breakfast of champions.

We think most people by now have heard about the importance of eating a balanced breakfast.  This is certainly not new news.  But we think that for athletes, a balanced breakfast is even more important in order to maintain the intense level of training that they put themselves through on a daily basis.

What we don’t think quite so many people know is the importance of having chocolate for breakfast!

Ok, so maybe that part isn’t as widely accepted among leading dietitians, but we think it should be 😉  Because really, what better way is there to start your day than with chocolate?

How about chocolate-orange?

Every Christmas, the grocery store shelves become packed with Terry’s Chocolate Oranges (<– that’s right, they have they’re own facebook page!).  WE LOVE THESE THINGS!  What’s even better, is right after the holidays when they go on sale.  Terry’s Chocolate Orange for a dollar?  We’ll take 10, thank you!

But why wait for Christmas to enjoy such a perfect combination?

We’d also like to mention that in this particular buckwheat bake, we actually used carob chips instead of actual chocolate chips. (we know, we know, we just spent all this time talking about having chocolate for breakfast and then didn’t even use real chocolate chips.  We’ve run out of them, so we worked with what we had- shoot us.)

This was actually the first time we’d ever used carob chips for anything, and we really liked them!  No, they don’t taste exactly like chocolate chips, they have more of a fruity, nutty sort of taste that actually worked really well in this bake.

This is probably one of our favourite buckwheat bakes we’ve ever made- even better than our apple bran  and coconut strawberry cherry ones!

So whether you’re an elite athlete, or you’re a weekend warrior, or you’re simply looking for a way to add some variety to your breakfast routine, give this a try!

Chocolate Orange Buckwheat Bake

Prep time: 10 min

Bake Time: 35

Serves: 1


1/4 c. buckwheat flour

1 tbsp buckwheat groats

1 tbsp chia seeds

1 tbsp cocoa powder

1/4 tsp baking powder

1 large egg

1/2 orange, pureed in the food processor or blendor

1 tsp honey

1.5 tbsp chocolate (or carob!) chips


Pre-heat oven to 350C.

In a medium bowl, stir together all dry ingredients

In a separate bowl, stir together all wet ingredients.

Add wet to dry, and stir until just combined.  Add chocolate chips.

Pour into a large, greased ramekin, and bake for 3035 minutes or until a toothpick inserted in the centre comes out clean.


P.s.- a big shout out to our first Canadians to medal at the London Olympics!  Congrats to Jennifer Abel and Émilie Heymans for their bronze-medal finish in Woman’s Synchronized 3M spring board diving!

What is your “breakfast of champions?”

The Best 21 days of the Year

Are you as excited that the Olympics have started as we are?

We LOVE the Olympics!  Of course, we have our favourite events, like track and field, swimming, diving, gymnastics and volleyball, but we’ll basically watch any of it.

What’s really exciting about these Olympics is that we actually know some of the people competing! Pretty cool, eh?

Anyways, in honour of the Olympics, we decided that for lunch today we’d pay tribute to the country that started it all- Greece!

Ok, so nachos aren’t exactly Greek, but the Olympics are about bringing countries together, aren’t they?  So this is Mexico meets Greece, and you know what?  We think this is the start of a great friendship 😉

Last night’s leftover Greek salad, black olives, feta cheese, and just smothered in home-made tzatziki and hummus, these nachos are  loaded! If you wanted to, you could put grilled chicken or lamb on them, too, to keep with the theme. These ones, however, are completely vegetarian!

Quick, easy and healthy, perfect for the Olympics, because after all, we would want you to miss too much of the games in the kitchen!

We believe the time is right now. to stand tall and… go make these nachos! 🙂

Greek Nachos

Prep time: 5 min

Cook time: 3 min


For the Nachos:

Nacho Chips

Greek Salad

Black Olives


Feta Cheese



For the Tzatziki

2/3 c. greek yogurt

1/2 c. grated cucumber

1 clove garlic, minced

salt, to taste

For the Greek Salad:

5 tomatoes, diced

1 cucumber, diced

1/2 black olives, halved

1/2 c. feta

1/4 c. white vinegar

3 tbsp olive oil

1 tbsp lemon juice


*we didn’t put onion or green peppers in because our dad doesn’t like them!


For the Tzatziki: grate the cucumber and stir into the yogurt with the garlic and allow to sit to allow the flavours to develop.

For the Salad: combine tomatoes, cucumber, feta and olives in a bowl.  Stir in the vinegar, olive oil, lemon juice, and pepper and allow to marinate for at least 30 minutes.

For the Nachos: arrange the tortilla chips on a plate and top with olives, tomatoes, and feta cheese (add onion and green peppers if you like!).  Place under the broiler for 3-4 minutes.  Remove from the broiler and top with greek salad, tzatziki, and hummus.


Do you like to watch the olympics?  What are your favourite events?

Our Happy Place

Where’s your happy place?

Ours is a place where the temperature never drops below 15 degrees, the sun is shining, there’s a slight breeze coming off the ocean that is steps away from our door, there is always a plentiful supply of fresh fruit and vegetables in season, and they serve fish like this every night of the week:

Blackened, with a delicious sauce and a tonne of veggies! 🙂

The first time we ever had Tilapia it was in the form of a kabob, prepared by a spanish speaking cocinero,  pool side in one of the most beautiful countries we’ve ever been too, Costa Rica.

Everyday, Alexandre would ask us: “Pescado de hoy, señoras?” Alexandre, you know what we like 😉

Tilapia from the Real Canadian Super Store may not be as good as the tilapia off the cost of Playa Longosta, but rub it in enough seasonings and dress it up with roasted red pepper coconut lime sauce, and it’s easy to pretend.

Served over a wild rice and veggie pilaf and wilted greens, and topped with fresh tomatoes, this dish transports us back to our happy place in Costa Rica.  It’s practically as if we are there.  Hey, a girl can dream, can’t she?

Tilapia, cualquier persona?

Blackened Tilapia with a Roasted Red Pepper Coconut Lime Sauce

Prep time: 5 min

Cook time: 10min

Serves: 5


For the Fish:

5 fillets of tilapia

1 tbsp chilli powder

1 tsp of EACH: cinnamon, cumin, paprika

1/2 tsp turmeric

1/4 tsp black pepper

For the Sauce:

1 roasted red pepper

1/4 c. coconut milk

1 clove of garlic

1/2 tsp Siracha

1 tbsp lime juice

salt and pepper, to taste


For the fish:

Measure all spice ingredients into a dish and stir to combine.

Heat oil (we used coconut) in a non-stick pan over medium high heat.

While the pan is heating, generously sprinkle each side of the fillets with the spice mixture and rub it in. Place the fillets on the pan and cook for about 5 min on each side, or until blackened and fish is cooked through.

For the Sauce:

Put all ingredients in a food processor or blender and blend until smooth.

Place Fish on a bed of rice and veggies and drizzle with sauce.

-two saucy sisters

Where is your happy place? What takes you there (be it food or otherwise!)?

Sale = Sold

We love it when things we want are on sale. I mean, it’s great when things you need are on sale, but things you want? Now that’s exciting.

Those cute sandals? Check. That bright blue nail polish? Check.  That adorable running tank? Check check check!

It’s like, you see something you want, but you say to yourself “Do you really have the money to spend on that right now? Do you really need that?” and then you flip over the price tag (curiosity killed the cat?) and overjoyed exclaim “This adorable pink ribbed skirt is only $5!!” 😀 Happy dance follows, and you go buy that skirt! Best feeling in the world.

This scenario does not only happen at the shopping mall, oh no, but also at the grocery store! So many things you desperately want, but so many things you desperately need.  Sacrifices must be made.

Until you see the sign for 50% off blueberries. No compromising. No second-guessing.

Some people see fruit for 50% off and think yuck, that’s disgusting!  Not us. When we see fruit for that price, we get really excited.  Giddy is probably a good term for it.

When we see fruit for 50% off, we see opportunity.  The Opportunity to make something full of fruit, without feeling guilty for wasting fresh fruit on something baked.  Because to us, fresh fruit should be consumed as close to it’s natural state as possible, to enjoy them to their fullest extent.

Yes, to us fruit that is half off is like finding 20 dollars in your pocket that you didn’t know you had.  it may be a little mushy, it may leak out of the container and stain your shopping bag a bit, but it’s all worth it in the end.

It’s all worth it when you’re slathering a piece of toast with homemade blueberry jam.

Blueberry Chai Jam, that is.

What? You didn’t actually expect us to make plain ol’ blueberry jam, did you?

Not that there’s anything wrong with plain blueberry jam.  It’s just, when you have the chance to experiment, why not go for it, right?

This jam is surprising.  When you look at it, you see blueberry.  But then you taste it, and you’re blind-sided by an unexpectedly spicy kick.  And by spicy we don’t mean hot, just… spicy.  No other way to explain it.

Do not be afraid.

This jam still has lots of amazingly fresh blueberry flavour, and is FULL of big round blueberries.  It has no refined sugar, and no preservatives.  Just pure, blueberry goodness.

It’s awesome for the summer, but we can totally see ourselves cosying up to it in the winter, too.

Moral of the story?  If you see a giant container of mushy, over-ripe blueberries for 50% off- BUY IT.

Blueberry Chai Jam

Prep time: 5 min

Cook time: 15

Makes: about 2 cups


2 c. ripe blueberries

1/2 c. Maple Syrup

3 tbsp arrowroot flour

2 sticks of cinnamon

1/2 tsp each nutmeg, ginger, allspice, cloves


Put blueberries in a pot and partially mash them.  Add all the other ingredients and stir until everything (except cinnamon sticks) is dissolved.  Bring to a boil, then turn to low and simmer for about 10 minutes, stir every minute or so.  Remove from the heat, pour into a glass jar and allow to cool, then put in the refrigerator.


Do you love getting fruit on sale?  What do you do when your fruit is too ripe to eat?

Peaches n’ Cream

We have mentioned several times in our posts lately about the weather.  Particularly the heat, and how we don’t want to turn on the oven and subsequently watch our electricity bill sky-rocket while our air conditioning tries to keep up.  Last week, however, the temperature suddenly dropped down into the low twenties.

Now turning on the oven didn’t seem like such a bad idea!

For the first time in what felt like eons, the thought of a warm breakfast didn’t make us instantly break out in a sweat.  Make that a warm, gooey breakfast.

Aah baked oatmeal… how we’ve missed you!  This particular oatmeal concoction was of the peaches n’ cream variety! There was no actual cream in it, instead we used buttermilk, but you get the idea.  It was warm and creamy, but still kind of summery since it was packed full of fresh summer peaches.

Now we’re certainly not saying that we want the weather to get colder, and this is in no way a plea for winter to come.  We don’t need it to be minus 20 outside to enjoy a warm bowl of oatmeal.  Just cool enough to turn on the oven.  If the weather never dropped below 15 degrees, we’d be perfectly ok with that. 🙂

Of course oatmeal wouldn’t be oatmeal without an array of delicious toppings, so in the end the little bowls were topped with fresh peaches, chopped almonds and a blob of greek yogurt.  But our hungry bellies didn’t allow us to take any pictures at that point, so you’ll just have to imagine it.

Peaches n’ Cream Baked Oatmeal

Prep Time: 5 min

Cook Time: 20

Serves: 2


2/3 c. rolled oats

1/2 tsp baking powder

1/4 tsp salt

1 c. low-fat buttermilk

1 egg

1 tsp honey

1/2 tsp almond extract

1 peach, peeled and diced

2 tbsp chopped almonds


Preheat the oven to 350C

Combine all dry ingredients in a medium-sized bowl, set aside.

Ina separate bowl, combine all wet ingredients.  Add wet to dry and stir just to combine.  Stir in the diced peach and chopped almonds.

Pour batter into 2 greased oven-safe bowls and bake for 20 minutes or until set.

Top with whatever toppings you desire!


What is your favourite cool-weather breakfast?

Peanut Butter Lovin’

Peanut butter is the best thing ever invented.  We don`t know who came up with the idea of blending peanuts into a delicious, buttery spread, but he or she (or they?) are our favourite person.  Seriously, every day we are tempted to attack the jar of peanut butter with a spoon.  Every day.

Of course, we love almond butter, hazelnut butter, and basically every other nutty spread that we’ve come across, but peanut butter will forever be at the top of our list.

While peanut butter usually makes an appearance in our breakfasts and snacks, sometimes, we branch out and include it in our dinner, too!

Aahh peanut sauce.  It may not be entirely acceptable to just slather our veggies in peanut butter for dinner, but turn it into a peanut sauce and suddenly it becomes a completely different ball game.  Suddenly, peanut butter for dinner becomes a normal, socially-acceptable thing to do.

We didn’t exactly attack this sauce with a spoon, but we did do several taste-tests ;).

Not only did this meal (temporarily) satiate our peanut butter craving, but it also helped us use up a bunch of our zuchinni!  The normal thing to do would’ve been to serve this sauce stirred into soba noodles or something similar, but we had the rest of a delicious home-made loaf of bread to use up before it became a giant home-made crouton, so instead we julienned a whole bunch of zuchinni and carrots to act as a kind of “noodle”.

And besides, the bread was the perfect vessel for scooping up all of that delicious sauce… 😉  Our entire family had they’re pieces of bread in the pan, swiping up every last drop!

A little zing from the ginger, a kick from sambal oelek, freshness from the lime, and the smooth, rich taste of peanut butter- this sauce is a winner all around.  Stir it into noodles, pour over veggies or chicken, use as a marinade for tofu, and always, always have a piece of bread to sop up all that leftover sauce!

Ginger Lime Peanut Sauce

Time: 5 min

Makes: about 3/4 c.


1/2 c. all-natural peanut butter

juice of 1 lime

2 tbsp soy sauce

1/2 tsp ground ginger

1 tsp Sambal Oelek

1 clove of garlic

1/2 c – 3/4 c. water (depending on how thick you want your sauce)


 Combine all ingredients except water in the food processor and blend until smooth.  Then, with the motor running, gradually add water until the sauce reaches your desired consistency.


Do you like peanut butter? 

What is your favourite way to enjoy it? (besides straight from the jar, of course ;))