Plan

Liberté has made an interesting tool available on its website: the nutrition calculator. Specially designed to create a personalized menu to ensure you meet your energy needs after exercising, the calculator will help you plan balanced meals on a daily basis. It will also suggest ideas for snacks to help you recover.

Smartphones and tablets have made meal planning increasingly simple. There are several mobile applications that will plan your weekday meals and create shopping lists with all the necessary ingredients.

Here are some of my favourites:

• In French: Cuisine visuelle – Facile et savoureuse (https://itunes.apple.com/ca/app/cuisine-visuelle-simple-rapide/id374473999?l=fr&mt=8) Get an overview of the ingredients you will need for each recipe so you can quickly check if you’re ready to get cooking.
• The Recipe Box – Your Kitchen, Your Recipes (https://itunes.apple.com/ca/app/recipe-box-votre-cuisine-vos/id414537274?l=en&mt=8) Save your favourite recipes in a virtual recipe box. You can also include your go-to personal recipes and recipes from magazines and Web sites.
• In French: J’M la cuisine (https://itunes.apple.com/ca/app/jm-la-cuisine/id579012860?l=en&mt=8) A great app! Create a culinary profile for your family or guests and find recipes everyone will love.

Purchase

Grocery shopping is a task that many people would prefer to skip. But I see it as the ideal time to select fresh foods, which are the perfect ingredients to cook with. If there are supermarkets nearby, it’s best to shop at several stores to take advantage of promotions and coupons. A survey conducted by the experts at L’Épicerie, a television show broadcast on Radio-Canada, showed that consumers could save up to $50 by going to several stores and making the most of the products on sale. To help you plan your meals, the Save Money section of the Web site www.SOScuisine.com lists the weekly specials in all the supermarket chains. Select the stores in your area and see all the rebates in each category.

Cook

Several studies have shown that people today spend less time in the kitchen than previous generations. For many, cooking a meal, eating it, washing the dishes and cleaning the kitchen should ideally take 30 minutes. But cooking requires time and preparation and knowledge of certain culinary techniques. So why not take a cooking class? It’s a fun group activity, and the skills you will acquire will help you save time every day.

Here are a few great cooking classes:

In Québec City or in Montréal – Ateliers et saveurs  (http://www.ateliersetsaveurs.com/en)

In Montréal – La Guilde Culinaire (https://www.laguildeculinaire.com/en/home)

In Montréal – Learn how to make sushi at home (in French) Sushi et Tartare (http://www.sushialamaison.com/services/cours-de-sushis/)

Liberté’s Web site is chockfull of ideas and recipes. Click here to discover them!

Savour

Savouring is undoubtedly the best part of a meal! Remember to take your time: it’s best to eat slowly and take small bites to better distinguish the flavours and appreciate the food. Also, eating slowly will enable you to feel satiety cues without overeating. Use mealtimes to spend time with family members and talk around the table…and turn off the TV! It’s a wonderful moment and important tradition to pass on to your children.

Hello! Let me introduce myself. My name is Félix Côté, I’m 24 years old and I’m an elite cross-country mountain biker.

Not familiar with the sport? Imagine cycling along mountain and cross-country ski trails in the summer on a bike with studded tires. Cross-country mountain biking is a lot like cross-country skiing. It’s a great cardio workout because you don’t only ride down hills: you have to climb them too!

I caught the mountain biking bug when I was 12 years old and I’ve never been able to shake it! I even started competing that same year—my first taste of adrenaline. Today, my weekends are all about elite cross-country mountain biking at the provincial, national and international levels.

In recent years, I took part in several major events, including the World Championships (2010), a few World Cups and several races in Québec and Canada. I am also a member of the Québec team. In 2013, I plan to push my potential even further and coach young local riders.

Why did I accept a sponsorship from Liberté? Simply because Liberté’s values are in line with mine. Liberté contributes to communities and keeps its production local. The company is committed to using natural ingredients, respects the food products it uses and offers an organic line—values that are all important to me.

As an elite athlete, I prepare meticulously. It’s great to log a lot of training hours, but there are so many other important training elements, especially recovery and nutrition. I want the best gear and I also want the best foods. That’s why I always turn to Liberté products. Time and experience have made me knowledgeable about nutrition, and I’ve learned to read nutrition labels. I choose my foods carefully, and I won’t settle for less than the best.

About mountain biking

Mountain biking is a whole, modern sport that always gives me a jolt of adrenaline. I’m really passionate about it. It’s a great cardio workout because your legs are like your engines! It’s also a technical and tactical sport because riders must be able to steer their bikes between rocks, over roots, around trees and up and down steep hills. When competing, it’s key to properly manage your energy because races last 1.5-2 hours.

Mountain biking also respects current ecological values. If there aren’t any paths, there’s no biking! Preserving and creating green spaces and maintaining paths are very important to the mountain biking community. And biking brings people together. Of course, it’s an individual sport, but it’s also a great way to meet people of all ages who share the same values: health, physical activity and environmental protection. There are clubs for people who compete at serious levels and clubs for those who prefer a quiet ride on Sunday afternoon…There’s definitely something for everyone!

1. Less saturated fat

Consume less saturated fat by cooking with canola oil instead of butter and choosing cheeses with less than 20% fat content. Use partially skimmed milk instead of cream in soups, and remove all visible fat from the meat you buy. Always drain ground meat once it’s cooked and purchase extra lean cuts.

2. Less sodium

Too much sodium can lead to high blood pressure. Found in most food products, sodium is prevalent across the country. Avoid ready-to-serve and frozen meals, chips and cured meats. Here’s a tip for those who add salt to every meal: hide the saltshaker!

3. More sports

Regular exercise is a key part of a healthy balanced lifestyle. There are many options, so find an activity that you love: zumba, spinning, swimming, step class, aquafitness, biking, training in the gym, climbing, hiking, fencing, jogging… And remember to write it down in your agenda. There’s a better chance that you’ll actually do it if it’s part of your schedule!

4. Yes to healthy weight

Modest weight loss (5-10% of your current weight) may considerably improve your lipid profile. Excess weight is often correlated with these cardiovascular health markers. Specialists can help you determine the plan that’s best for you.

5. Lipid profile and blood test

You should have a lipid analysis done every year to ensure that your cardiovascular health markers are normal (total cholesterol, HDL cholesterol, LDL cholesterol, triglycerides, atherogenic index). And don’t wait until you’re in your fifties! Start as early as possible. In your twenties, you don’t have to go as often, but the tests will help with early detection.

It’s very important to take your heart health to heart! It’s an incredible machine that pumps blood through your body and carries oxygen to your vital organs, including your lungs, brain, kidneys and liver. For many years, cardiovascular diseases were the leading cause of death, but, since 2008, malignant tumours (cancers) have become the number one health concern.

The names of the award winners were announced on The Morning Show on GlobalTV. Visit this link to watch it http://www.youtube.com/watch?v=GhTBN7GFEoE&feature=youtu.be

Along with the fourth edition of the Canadian Family awards, a survey of 1 504 Canadian Internet users revealed that Canada’s best Greek yogurt was Liberté’s.  Ahead of the competition by 6% Liberté Greek yogurt gets the honours with 14% of the votes!

To all, and from everyone at Liberté Canada, thank you very much!

• Popcorn power: The official snack of 2013, popcorn has a low energy density, meaning that it’s OK to eat a lot of it without feeling guilty. Of course, adding fat such as butter will increase the calories. But popcorn will be everywhere, from appetizers to desserts and snacks… and maybe even in ice cream.
• New cocktails: How about a Chinese five-spice martini? Or a maple, chipotle (roasted jalapeno pepper) or mint syrup cocktail? Vodka, gin and rum are ideal pairings with these flavours and could serve as the basis for unique new drinks. The only limit is the barman’s imagination! Also be on the lookout for cocktails made with exotic fruit.
• Juice bars: Smoothies have become increasingly popular in recent years, and juice bars are popping up everywhere. In 2013, you’ll be treated to fruit-flavoured carbonated drinks in many large restaurant chains. There are also home soda machines: just add syrup and make your own flavour. But remember that the syrups can contain a lot of sugar!
• No more bread: Restaurants will no longer offer bread at the table. Patrons will have to ask for it and may even have to pay for it. From a nutritional standpoint, the trend is actually a great idea since bread—especially buttered or dipped in olive oil—adds calories. But I have a feeling that cutting out the bread is more about the restaurants’ bottom lines than a genuine desire to cut calories!
• Evolution: Of course, restaurants also want to follow trends and adapt to their patrons’ food choices by offering gluten, or nut-free and vegetarian options, which have become integral parts of many à la carte menus.
• Supplement it: Multinationals are taking increasing interest in our aging population. Shelves are stocked with anti-aging products aimed at baby boomers and older consumers and packed with antioxidants, compounds to slow cognitive decline, omega 3s, anti-inflammatory properties, vitamins and minerals.
• Ingredients are everything: Instead of learning what a product contains, we’d rather find out what it doesn’t…With just a quick glance, it’s simple to know if an item is made with gluten, lactose, peanuts or artificial additives. But be smart: some companies will play with words and say that their chips are cholesterol free, their bread is sugar-free or their gumdrops are fat free. These affirmations can be misleading, since chips are made from potatoes that naturally contain no cholesterol, bread is made from flour and dry yeast and gumdrops made from gelatine and sugar!

Photo: http://almostbourdain.blogspot.ca/2010/06/popcorn-ice-cream-with-salted-butter.html (photo: Almost Bourdain)

They don’t call it the “sunshine vitamin” for nothing! Our bodies have the ability to synthesize vitamin D from the sun’s UVB rays. During winter, vitamin D synthesis is limited by shorter and less intense exposure to UVB rays due to the angle of the sun and the fact that our skin is hidden under several layers of clothing!

Low vitamin D levels may lead to fatigue as well as seasonal affective disorder, or its less severe counterpart often referred to as “winter blues”, which affects nearly 15% of Canadians. The most common symptoms include irritability, loss of energy as well as changes in appetite (increased cravings). To ensure optimal vitamin D levels this winter, we recommend that you pay close attention to your diet.

Food sources of vitamin D are fairly limited, which is why milk and margarine are fortified with vitamin D by law in North America. This practice was originally established to prevent rickets in children caused by a lack of vitamin D, but these enriched foods can help you meet your own daily needs during the winter months.

Based on the chart below, are you getting enough vitamin D?

The recommended nutritional intakes are 600 IU (15 mcg) for people between 1 and 70, and 800 IU (20 mcg) for people 71 and older.

*Please note that vitamin D units can be expressed in micrograms (mcg) or in international units (IU). Use the following conversion: 1 mcg = 40 IU.

For most of us, it is much easier to add a few dairy products to our daily routine than to eat fish every day! Not only are dairy products a simple and effective way to fuel up on vitamin D, but you also get nutrients such as calcium, phosphorus and a number of B vitamins. On top of that, the protein in milk is great for calming those cravings that often come with the “winter blues”.

With the days getting cooler, why not warm up with a delicious goat milk café latté, or how about an old favourite: hot chocolate with organic milk. Add a cardamom pod for an exotic kick!

Alison’s Chocolate Milk Recipe

• 1 cup of milk
• 2 squares of 70% dark chocolate
• 1 cardamom pod
• 1 tbsp maple syrup (optional)

1. In a saucepan, heat milk with the cardamom pod and maple syrup.
2. Add dark chocolate squares and stir until chocolate is melted.
3. Pour the mixture through a strainer to remove the cardamom pod.
4. Enjoy!

Whether you are an athlete looking to perform or you have set a goal to finish your first 10km race or a half marathon, it’s important that you adapt your diet to meet your energy needs.

To get to into top shape do you need to eliminate all desserts from your menu ?

The answer is yes…and no !

When we « save room» for a classic desserts like a slice of lemon meringue pie, we are replacing healthy foods with a calorie-rich choice that often provides little nutrition besides refined sugar and unhealthy fats (saturated and trans fat). We are missing out on important vitamins and minerals that are needed to support our training.

On the other hand, if we eliminate desserts completely, or we replace them with tasteless low-calorie alternatives it can start to take the fun out of eating…and our motivation declines.

There is a compromise: yogourts!

Certain richer yogurts, like Méditerranée yogourt from Liberté, have a velvety texture that can fully satisfy our taste buds when it comes time for dessert! These yogourts are more nutritious than most classic desserts, and as such, can be included in our daily menu.

Comparative Nutritive Value of Classic (or Popular) Desserts

Here are just a few reasons how the nutrients in dessert yogourts can influence our performance, our weight and our well-being:

• Liberté Méditerranée yogourt contains more calcium compared to desserts. In addition to its role in bone health, calcium is an essential electrolyte that plays an important role in the process of muscle contraction, and has been shown to have positive effects on fat metabolism and appetite regulation.

• Liberté Méditerranée yogourt contains nearly half the amount of fat as majority of popular desserts, which makes it a healthier choice, while still leaving enough fat to have that rich texture and mouth-feel of a dessert. The presence of fat also facilitates absorption of fat-soluble vitamins such as Vitamin A, which plays an important role in eye and bone health.

• Protein contributes to satiety (the feeling of fullness).  Additionally, protein plays a role in muscle metabolism and protein synthesis. The ratio of carbohydrates to protein of Liberté Méditerranée yogourt is approximately 3:1. This makes it, and other yogurts, an excellent choice after trainings to maximize recovery.

• The main source of carbohydrates in Liberté Méditerranée yogpurt is lactose, a sugar naturally found in milk. Carbohydrates aid during recovery by restoring muscle glycogen stores.

• The probiotics present in Liberté Méditerranée yogpurt are precious allies to our intestinal flora and to our immune system. Before a race or sporting event, probiotics can help your body maximize digestion of nutrients (especially lactose) and help to prevent intestinal symptoms.

The bottom line: there is no need to avoid desserts altogether, but instead make informed choices and try to benefit from the nutrients present in the foods you choose to optimize trainings while still enjoying what you are eating!  Liberté Méditerranée yogourt is an excellent example.

Encas : récits et recettes* http://karinemoniqui.com/

One of my favourites! Blogger Karine Moniqui (Twitter : @karinemoniqui) is passionate about gastronomy. All of her recipes seem simple and delicious. It’s worth a visit just to see her beautiful photos. My favourite recipe: Brownies, blondies, etc. * In French and English

Julie Aubé, nutritionist* www.julieaube.com/blogue/

Nutritionist Julie Aubé loves to cook. She tests, tastes and comments recipes she finds in magazines and online. Her opinions and comments are always spot-on, and she includes additional information in sidebars: details on the ingredients and recipes, cooking tricks, ideas to adapt quantities and much more. Julie shares her travel experiences in the Valises et gourmandises section of her blog. Follow Julie on Twitter @JulieAubeDtP.  * In French

Eat. Live. Travel. Write, culinary adventures, near and far* www.eatlivetravelwrite.com

Mardi Michels loves food! She started blogging in 2009 in between two academic degrees and became an overnight success. She collaborates with FoodNetwork.ca, and her recipes are published on several Web sites including www.bonappetit.com and here, on the Liberté blog (Baked honey cheesecake with chocolate-hazelnut crust).* In English

Tasting Toronto – Food Fanaticism* www.tastingtoronto.ca

This blog is brilliant! Written by a foodie couple, Tasting Toronto is about the city’s best…and worst! It’s much more than just a blog: the authors even upload cooking videos to YouTube. Read about new restaurants, atmospheres and festivals or watch a chef make real Neapolitan pizza! Looking for great places to eat in Toronto? Tasting Toronto will help you discover all that the city has to offer…and you won’t be able to resist the mouth-watering photos!* In English

Will travel for food* (http://willtravelforfood.com/)

Fantastic food blogger Mayssam has made Will Travel for Food her motto: I dream food, I live food and I love food, all day, everyday. Unlike other food blogs out there, hers is not a recipe index, but rather a tool to help foodies find the best addresses worldwide. Mayssam travels the world to discover unique places and delicious food and illustrates it all with mind-blowing photos! You can also follow her on Twitter @Mayssamaha.* In English

Nervous, afraid, sick to my stomach...Those are the words that best describe my state of mind before my first Ironman. In recent years, I gradually moved up from sprinting to Olympic to half-Ironman distances just last year. At each step, there was no way around my fear of the unknown. I succeed each time, but that made the ultimate challenge I faced on August 19th seem all the more insurmountable.

My anxiety was definitely at its highest in the days leading up to the race, so I made a list to calm my nerves:

• I’m doing this for myself;
• I want to have fun;
• I did everything I needed to do to be ready;
• Read this list over and over and take deep breaths;

After a stressful week and a restless night, race day finally arrived. Getting to the site teeming with focused athletes in the dark and cold, dramatic music playing in the background, certainly added to the intensity of this important moment. The sun slowly rose, and the energy from the crowd and organizers was electrifying. I couldn’t wait for things to get started! I was very happy to have done a half-Ironman a few weeks earlier: it was like a rehearsal, with a lot more actors! My nervousness was positive, and I was definitely ready.

I especially felt as if I was in good hands to make it through this adventure. I’d finally received clear instructions and had the impression that organizers would play a part in my success: volunteers would help get me out of my wet suit, someone would grab my bike at the end of the leg, food and drinks would be available throughout the race... All this for me and the 2400 other racers anxiously awaiting the start gun on the beach of the majestic lake!

1. The registration fees are outrageous. The marketing machine is anything but subtle, and the moneymaking goal is clear. But honestly, we’re taken such good care of that it doesn’t matter.

Not much to say about my conservative swim, except that, as expected, the waters were choppy. With so many swimmers heading in at the same time, the seas were bound to get a little rough!

Wanting to keep up my energy for the marathon and repeating wise advice to myself, I held back only a little on the bike. Things went well, the scenery is beautiful and all those long trips to the cottage paid off.

2. The human body is an amazing machine. With the proper training and preparation, seemingly insurmountable undertakings become astoundingly achievable!

Another thrilling realization: My energy was constant and I was able to discipline myself to eat and drink properly. I was initially worried about this, since I spend so much time running on as little as possible.

More than anything, I tried to control my emotions. It was my first Ironman. The conditions were perfect, and the crowd was amazing. I was able to keep pace and things went smoothly. I have chills just thinking about it! I really felt as if the Tremblant community had come out to support the athletes. Thank you!

3. The energy from a dynamic crowd is extremely contagious. You just can’t hold back a surge when spectators are cheering you on. Those energizing moments help you get through the tough challenges.

The start of the race was a little awkward. For a while, I had to constantly move my toes to get my circulation back on track. Everything was going smoothly until the halfway mark. Then, I ran out of energy. I had to walk for two kilometres, eating whatever was in my pockets for energy. I wasn’t sure I’d be able to get the ball rolling again. I saw black: all I wanted was to lie down. But thankfully, after a few minutes, I got some of my energy back and I was able to finish without too much difficulty.

4. There’s definitely a fourth event to Ironman: nutrition. It’s not easy to eat and drink just the right amounts—even when you don’t feel like it—to keep your energy levels up and avoid stomach trouble.

I am convinced that the fact that members of my club, my parents and a few friends volunteered at one of stations had a major impact on those 10 hours that I raced. I was excited to see them. I wanted them to see me strong, smiling and in control. I owe them a lot and truly thank them!

My first experience is now behind me, and I am thrilled to have been part of the very first edition of the mont Tremblant Ironman. The team organized an outstanding event, and the whole community got involved. The crowd’s contagious energy, the volunteers’ devotion and the determination of the athletes helped me forget the distance and time that had blinded me for no reason.

5. Excited and determined athletes, smiling and devoted volunteers, friends and fans are what made this high-level event such an enriching human experience. I really felt as if I raced with them and not against them and crossed the finish line for a collective rather than an individual victory. That may be because it was Québec’s very first Ironman—perfectly organized and a complete success.

Delighted, fulfilled and impressed!

Thank you, Tremblant... I’ll be back next summer!

A successful recovery phase depends on several factors

Diet and rehydration

At the end of a session or an event, hydration is key! The best choice is a drink that contains a lot of sodium and potassium to meet the body’s most pressing needs. Mineral water will also help you quickly recover the mineral salts lost through sweat. The hotter the temperature, the more you’ll sweat.

The quality of your first post-performance meal is also crucial. Continuing the recovery started with hydration, the meal should include carbohydrates to restore your energy reserves and a significant amount of protein to regenerate torn muscle fibres. Specialists believe that the effects of a complete meal are optimized in a critical period of one to three hours.

Personally, I often choose chocolate milk or Greek yogurt, since their protein-carb balance is excellent. They also make perfect snacks. I don’t cook very much, and smoothies are a delicious source of readily soluble protein, carbs, vitamins and minerals…and the flavour combinations are endless!

Sleep

Sleeping and napping are key. Deep sleep plays an important role in immune system stimulation, which is especially important for athletes, whose systems are often compromised and more vulnerable to infection because of the intense physical activity.

Pressure therapy

Massage therapy through lymph drainage helps eliminate the toxins that accumulate during exertion. But after years of training and because I can’t always find the time, I’ve noticed that my body recovers just as well when I wear compression stockings and sleeves. They’ve become increasingly popular and foster venous return, reducing swelling and stopping pain.

Cold

Another common technique that is especially used by elite athletes is immersion recovery. In addition to toning the body, cold-hot water immersion therapy accelerates anaerobic capacity recovery. However, research into the technique is still being carried out. Ice is also a good option since it effectively reduces inflammation. I use cubes rather than icepacks, since an osteopath once told me that real ice was more effective.

Active recovery

Stretching, elevating your lower limbs and getting in some light exercise are also important parts of the recovery process. A quick and easy social jog in which you can enjoy the scenery or even stop and smell the flowers is a good way to decompress and return to normal physiological values. For me, it’s really about listening to my body, and my coach lets me be the judge of what I need. I’m sure it’s helped me avoid injury.

Recovery is a key part of training. It’s just as important as the sessions themselves, since it helps restructure the systems involved in physical effort and avoid the negative effects of overtraining. For successful results, make sure to include recovery in your workout plans.

I’ll be back soon as a real Ironman, since I will finally be taking on this tremendous challenge in the very first edition of the Mont-Tremblant Ironman (3.8 km of swimming, 180 km of cycling and 42 km of running). During the important recovery phase that will follow the race, I’ll report back on every step, from the registration line to the finish line!

Later!

Here’s a trick: Focus on local produce that is in season and keep your eye out for heavily processed foods and foods rich in fat. Fruits and vegetables that are picked with they are fully ripe are often more flavourful and bursting with vitamins, antioxidants and energizing nutrients.

On the other hand, avoid foods that are heavily processed and contain unhealthy fats (saturated and trans). The reason? These foods have a tendency to go against our best intentions, overloading our digestive system and affecting our health because they contain fewer nutrients and are more calorie-dense than healthier options.

For example, here is a comparison between a summertime favourite, vanilla ice cream and a healthy alternative, vanilla yogurt as well as a comparison of a hot summer day treat, a strawberry slush and the nutrient rich alternative, fresh strawberries.

It’s clear looking at the comparison between these summer treats we can make a big difference by choosing lower fat dairy products (milk, cottage cheese, yogurt) as well as fresh fruit and vegetables to replace our frozen desserts, creamy drinks like milkshakes and iced cappuccinos, store-bought dips, higher fat sandwich meats and snacks. 

Here are some healthy alternatives (that are easy, fast and tasty) that we hope will dethrone some of these less nourishing summer classics!

Super berry smoothie

To replace: a slush or another type of sugary drink or milk shake
When to enjoy it: As a refreshing recovery drink after a physical activity or as a light meal

Ingredients: (gives 750ml)

• 250 ml (1 cup) of berries (strawberries, blueberries and/or raspberries)
• 125 ml (1/2 cup) (approximately 5 cubes) of ice
• 5 ml (1 tsp) wheat germ
• 5 ml (1 tsp) ground flaxseed or chia
• 250 ml (1 cup) of milk
• maple syrup (optional)

Preparation:

1. Put all of the ingredients into a blender.
2. Pulse to obtain a smooth texture.
3. Pour into frosted glasses (if possible)

Seasonal vegetables with an herbed cottage cheese dip!

To replace: Cheese nachos or chips and dip
When to enjoy it:  Camping or as an appetizer with friends

Ingredients: (serves 4 to 6 people)

• Seasonal veggies of your choice: carrots, peppers, zucchini, cucumber
• 500 ml (2 cups) of cottage cheese
• 45ml (3 tbsp) of finely chopped fresh herbs of your choice: basil, oregano, tarragon and/or chives
• Pepper to taste

Preparation:

1. Cut the vegetables into wide slices
2. Mix all of the dip ingredients together
3. There’s nothing left but to dip those veggies!

Yogurt-dessert with a delicious strawberry coulis

To replace: An ice cream sundae
When to enjoy it: For a sweet finish to summer day

Ingredients: (serves 4 to 6 people)

• 500 ml (2 cups) of hulled strawberries
• 125 ml (1/2 cup) of white sugar
• juice of ½ a lemon
• 500 ml (2 cups) of 0% yogurt

Preparation:

1. In your blender combine strawberries, sugar and lemon juice
2. In parfait cups, spoon ½ cup of yogurt, drizzle with strawberry mixture (coulis!)

Discipline and rigour, especially with regards to diet, helped Martin Malo reach podiums every weekend after kilometres in the water, on the bike and on the road. And to think that he didn’t even know what a triathlon was before he started out six years ago!

Here are Martin’s tips to help you prepare for your sport season.

I’ve been a committed triathlete for a few years now, and even though I still get butterflies as a new season approaches or before a competition, the experience I’ve gained makes things a little easier. I’ve gotten to know several beginner triathletes, and I love sharing my experiences with them. Here are a few tips to prepare for a new season of triathlon or any other sport.

Plan

What are your objectives? Are they realistic? Which events will you sign up for? Does your plan fit into your schedule? Find a plan that’s right for you by staying on course and not taking on too much. It’s important to know where you’re going and get there one step at a time. This will help you rack up small victories that will keep you motivated.

Train to train properly

There are a lot of references out there to help you set up an effective training regimen. Based on your objectives and fitness level, you may want to improve your technique or work on your speed (faster, less time) or volume (slower, more time). Be consistent to help your body adapt to the new plan and respond well. And take care of minor passing pain before it leads to chronic injury!

Gear up…affordably

Companies know that there’s a lot of money to make off you and tend to create false needs. Unfortunately, triathlon is not the cheapest sport, especially because of the bike. But no bike can go faster than the power your legs can generate! It’s important to learn to distinguish the useless from the essential, and many beginners start off by making a major investment. In time, depending on your motivation and progress, certain pieces of equipment will prove to be great additions to your basic gear.

Find strength in numbers

Ever think about joining a club? You’ll gain a lot from training with others, carpooling to competitions and learning together. Team members are also great motivators when things get tough. Depending on the shape you’re in, you may want to consult professionals and specialists who work with triathletes. Also, a coach will help you progress as the season goes on and even more so in the long term.

Eat like a champ!

Eating right is vital when your body becomes a tool to perform better. Scientific research has shed light on the needs of athletes and the best foods to meet their requirements. A lot of recipes combine nutrition and great taste, so enjoy…and don’t forget to stay hydrated! Eating well is an investment in your future. Healthy foods will give you more energy and certainly help you reach your objectives. Your health will reap the benefits for many years to come.

After a competition, it’s important to remember to eat well. Nutritionists agree and research has proven that you’ll recover better if you follow some basic recommendations. Stay tuned for more info on these guidelines in my next blog.

And one more thing: always remember to have fun!

Hope to see you on a course very soon!

Honey and chocolate is a classic combination, and I wanted to incorporate both flavours into a cheesecake without making it overly sweet. I decided to use chocolate in the crust instead of swirling it in the actual cheesecake mix, which made for a pleasing contrast of sweet crust and a slightly tart filling.

Unfortunately, the thin chocolate topping cracked a little after the cake had cooled, but this was quickly remedied with a dusting of finely grated chocolate. Next time, I’ll cool it in the oven, switched off with the door open, so it’s not so much of a shock to the mix.

Also, I like to have my own personal dessert, which is why I made individual portions, but this cheesecake can be prepared in any size you wish.

Prep time: 10 minutes

Cook time: 35 minutes

Total time: 45 minutes

Serves: 4

Ingredients

• 1 1/2 cups chocolate graham cracker cookies
• 1/3 cup raw hazelnuts (unsalted)
• 1/3 cup melted butter
• 250 glight cream cheese (at room temperature)
• 200 g Liberté Honey Greek Yogurt 0%
• 1/4 cup sugar
• 4 tablespoons honey
• 2 eggs
• Finely grated semi-sweet chocolate, to garnish

Directions

1. Pre-heat oven to 350˚F.
2. If your mini springform pans are not non-stick, lightly grease them.
3. Pulse the cookies and hazelnuts in a food processor to your desired texture. For this recipe, you may prefer a finer crumb.
4. Transfer the crumb mix to a separate bowl and add melted butter, mixing until well combined.
5. Distribute the mixture evenly in the pans, pressing down with your fingers until it is firmly packed in.
6. Bake for 10 minutes then remove from the oven and chill whilst you prepare the filling.
7. Lower oven temperature to 300˚F.
8. Using an electric hand mixer, combine cream cheese, yogurt, sugar and honey until mixture is smooth and creamy.
9. Add the eggs, one at a time, mixing well after each addition.
10. Pour the filling mix into the prepared pans over the crust.
11. Tap the pans firmly on countertop to make sure the filling is distributed evenly over the surface of the crust.
12. Bake for 35 minutes. The top of the cheesecake will still be a little wobbly.
13. Turn the oven off and open the door. Leave the pans in the oven for around 5 minutes, then remove from oven and allow them to cool to room temperature.
14. Refrigerate, removing from fridge about 10-15 minutes before you serve them.
15. Serve with a dusting of finely grated chocolate.

Mardi Michels is a full-time elementary school French teacher in Toronto. She blogs at eat. live. travel. write.where she chronicles her culinary adventures near and far.

Today, I prefer to talk about nutritional balance. Balanced diet isn’t a new concept, but it’s one very few people really know about. It involves eating a variety of foods that meet your needs so you can create the optimal conditions for your body.

This is how it goes:

Protein:10 to 30% of daily calories

Carbohydrates:45 to 65% of daily calories

Lipids (fat):25 to 35% of daily calories

Eating a range of foods eliminates fatigue and makes you feel much better. By avoiding carbohydrates at all costs, you can’t help but increase the portion of lipids. Furthermore, a carbohydrate intake in the order of 50% is needed to provide all the glucose the brain needs for its daily activities. Carbohydrate intake, when spread out over the day, keeps blood sugar constant, especially when carbohydrates and protein are combined in the same meal or in a single snack.

And don’t forget that low-fat products often contain more sugar. A low-fat product doesn’t always mean it’s low in calories! By opting for such products, you upset the nutritional balance by cutting out fat while increasing carbohydrates. I’m often asked the quantities these figures are equal to. For a 2000-calorie a day diet, here they are:

Protein:50 to 150 grams a day. As an example, a 175-gram portion of Liberté Greek yogurt has 18 grams of protein, a 7-oz piece of filet mignon has 46 grams, three-quarters of a cup of legumes has 13, an egg has 6 and a 250-millilitre glass of milk has 9 grams of protein!

Carbohydrates:225 to 325 grams per day. For example, a packet of sugar has 4 grams of carbohydrates and, on average, a slice of bread, a fruit or a portion of dairy product has 15 grams of carbohydrates. Carbohydrates are found everywhere in food and should constitute our main energy source. From fruits and cereal products to soft drinks and other sugary snacks, your carbohydrate intake is easily attained in a day.

Lipids (fat):55 to 78 grams per day. A single-serve butter packet has 5 grams of lipids and a tablespoon of peanut butter has 16 grams of lipids. Certain meats can have up to 10 grams of lipids per Canada Food Guide portion, so it’s important to opt for lean meats and remove visible fat before cooking.

And what about you? Do you think your current diet follows these recommendations?

Compared with yogurt or milk, Kefir is an effervescent, fermented milk containing many species of these “helpful bacteria” (probiotics). It is therefore a great option if you are looking for the potential benefits to intestinal health and to the immune system that are related to probiotics. Traditional Kéfir, from Liberté, sold in a 454ml format, contains more than 37 billion bacteria per 100ml, from 10 strains of bacteria and yeast, making it an especially great choice for athletes or active people who worry about gastrointestinal problems and are more likely to have a weakened immune system!

Recently, Liberté launched a new version of in a non-effervescent 946ml resealable format for those who aren’t ready to drink sparkling yogurt! It contains 1 billion bacteria per 100ml from 10 different types of bacteria and yeast, just like the traditional version. Other probiotic yogurts found in the grocery store also contain 1 billion bacteria per 100ml, but generally contain only one or two types of bacteria. A recent literature review published in the European Journal of Nutrition, suggested that products containing several strains of bacteria and yeasts provide significantly greater health benefits by acting on different parts of the intestine.

This great tasting yogurt drink can be a nice way to gradually introduce Kefir to your diet, while still benefiting from a dose of probiotics. With the options of plain, strawberry or raspberry flavour, you'll still be getting the same amount of protein, calcium, potassium, vitamin A, B and D with this new format. Keep in mind that for the beneficial effects of probiotics, it is recommended to consume a probiotic product every day.

How can you incorporate Kefir into your routine? Knowing that only one tablespoon per day provides 5 billion good bacteria, it becomes fairly easy to integrate Kefir into your meals and snacks, a little bit at a time! You can drink it by the glass, add it to your cereal or your fruit, mix it with frozen fruit in a smoothie or incorporate it into your salad dressings.

Here is a simple recipe using Kefir:

Green Kefir smoothie

Portions:1

 125ml (1/2 cup) of Strawberry flavour Kéfir (traditional or non effervescent)

125ml (1/2 cup) of milk

125ml (1/2 cup) of baby spinach, washed

2-3 fresh basil leaves

Combine all ingredients in a blender. Blend and serve cold.

First of all, like many types of meat, 100 g of tofu contains 16 g of protein. This is why tofu was included with meat, poultry, fish and legumes in the meat and alternatives category in Canada’s Food Guide. Tofu stands out because it’s low in saturated fats (0.9 g/100 g) that are actually plant-based.

Tofu is cholesterol-free but contains phytosterols, cholesterol-like substances of plant origin. Phytosterols have a molecular structure similar to that of cholesterol and, like cholesterol, play a role in fatty acid production…No wonder the industry has incorporated them into several products, including yogurts and margarines!

Doufualso constitutes an excellent source of iron and magnesium—another great benefit. Vegetarians and people who consume very little meat are at a higher risk of nutrient deficiencies, and tofu provides a lot of iron. However, it is important to remember that the iron contained in tofu is nonheme and therefore isn’t as easily absorbed by the body as heme iron, its counterpart of animal origin. Adding foods that are high in vitamin C such as peppers, citrus, orange juice or kiwi to your tofu will help support nonheme iron absorption.

First experiences with tofu may not always be successful: the key is to know how to cook it! Tofu should be marinated, since it soaks up the flavours of the foods that it’s combined with. Tofu burgers, a General Tso-type stir-fry, a vegetable tofu casserole, grilled tofu skewers, a fruit protein shake or marinated tofu cubes are just a few fantastic and appetizing ideas!

For this recipe, I use pre-rolled butter puff pastry, but if you have a thin crust from a scratch pizza base that works for you, go for it. My way is wonderfully simple, and I am thrilled with the results — the puff pastry makes it even lighter than the thin-crust pizza it is supposed to be made with. I understand that making it with puff pastry makes it less authentic, but having had the real thing, I think this measures up pretty well.

Prep time: 10 minutes

Cook time: 15 minutes

Total time: 25 minutes

Serves: 2

Ingredients

• 6 strips bacon, cut into small cubes
• 1 package frozen puff pastry (about 225 g), thawed
• 1/2 cup Liberté Greek Yogurt 0%
• 2 tablespoons crème fraîche or full-fat sour cream
• 2 teaspoons powdered nutmeg
• 1 teaspoon freshly ground black pepper
• 1 medium-sized onion, finely sliced into rings
• Salt and pepper

Directions

• If you are using a pizza stone, place it in a cold oven. Otherwise, you can line a baking sheet with parchment paper.
• Heat the oven to 425˚F.
• Heat a small frying pan over medium-high heat.
• Add the bacon and cook it until it’s just starting to darken (don’t let it get crispy).
• Remove the bacon from the pan and drain it on a paper towel.
• In a small bowl, mix the yogurt, crème fraîche, nutmeg and pepper.
• Unroll the pastry roll onto a cutting board sprinkled with cornmeal. If you are not using pre-rolled pastry, you should aim for it to be about 1/4–1/8 inch thick. If you are using a baking sheet, you can place the pastry directly on the sheet.
• Spread the yogurt mixture onto the pastry. Leave a small border around the edge — this will puff up and turn golden and crispy.
• Scatter the bacon and onion rings over the surface of the yogurt.
• You can add some more nutmeg and pepper, if you like.
• Once the oven has reached 425˚F, gently slide the pastry onto the pizza stone (a pizza paddle is useful).
• Bake for 14–15 minutes or until the edges are puffy and golden and the bottom crisp.
• Serve immediately.

This reheats well the following day at 300˚F for about 15 minutes.

Not that you will have any leftovers, though…

Mardi Michels is a full-time elementary school French teacher in Toronto. She blogs at eat. live. travel. write.where she chronicles her culinary adventures near and far.

The other day, as we were looking at the breakfast table, which included a very sad-looking banana, Neil wondered aloud when I’d be making some banana bread. Then it hit me: Instead of eating all the breakfast items separately, why not incorporate them in a loaf so that breakfast would be a one-stop affair?

So, for my fifth post for Liberté, I set about creating the perfect breakfast loaf. I have some favourite recipes for banana bread that I use on a regular basis, and this is a mélange of a couple of them plus a favourite muffin recipe!

The resulting loaf was the perfect breakfast, or, let’s face it, any-time-of-the-day snack — light yet substantial. The yogurt provides the protein we all need at breakfast, with some different textures thanks to the granola and moistness thanks to the yogurt. I replaced the butter with a small amount of vegetable oil, which I think helped the loaf stay moist for five days after I baked it. It’s a recipe I will be making again and again, and it does well reheated in the microwave for about 30 seconds.

The resulting loaf was the perfect breakfast, or, let’s face it, any-time-of-the-day snack — light yet substantial. The yogurt provides the protein we all need at breakfast, with some different textures thanks to the granola and moistness thanks to the yogurt. I replaced the butter with a small amount of vegetable oil, which I think helped the loaf stay moist for five days after I baked it. It’s a recipe I will be making again and again, and it does well reheated in the microwave for about 30 seconds.

Breakfast in a slice — what could be more perfect?

Banana bread with granola and Greek yogurt

Ingredients

• 1 cup whole-wheat flour
• 1/2 cup oats
• 1/4 cup ground flax seeds
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 cup milk
• 2 large eggs
• 3/4 cup packed dark-brown sugar
• 1/2 cup Liberté Honey Greek Yogurt 0%
• 2 tablespoons vegetable oil
• 3/4 cup granola
• 3 medium ripe bananas, mashed

Directions

• Preheat the oven to 375˚F.
• Lightly oil a 9-inch loaf pan.
• In a large bowl, whisk together the flour, oats, flax, baking powder and salt.
• In a separate bowl, whisk together the milk, eggs, brown sugar, yogurt and oil.
• Add the egg mixture to the dry ingredients and mix in the flour mixture until just combined.
• Gently fold in the granola and bananas.
• Pour the mixture into the prepared loaf pan and bake for about 40 minutes or until a toothpick inserted in the centre of the loaf comes out clean.
• Cool for 5 minutes before removing from the tin. Serve warm.
• The loaf keeps well for a few days. To freshen it up, pop a slice in the microwave for about 15–30 seconds.

Mardi Michels is a full-time elementary school French teacher in Toronto. She blogs at eat. live. travel. write.where she chronicles her culinary adventures near and far.

The body stores very small amounts of carbohydrates as glycogen, which is quickly burned while exercising. Maximizing glycogen storage will help you prepare your body for your next workout and rebuild muscle tissue. Glycogen-storing enzymes are more active after you exercise and remain active for only a short time afterwards.

To support muscle repair, it’s important to consume the right amounts of protein and carbohydrates as soon as possible after exercising. What you eat after a workout is just as important as what you eat before, and consuming the right foods at the right times means a faster recovery and better performances.

Practical and nutritious, fruit smoothies are a great way to ensure that your body gets all the nutrients it needs by combining calories, carbohydrates and proteins. As a rule of thumb, your nutrient intake should be 3:1 carbohydrates to proteins. Easy to digest, a smoothie made from a variety of ingredients is a simple way to achieve the right balance.

I like that smoothies are practical. Delicious and so quick to make, they provide a daily serving of fruit and vegetables and the nutrients I need to start my day off on the right foot. They’re also perfect after a workout.

I really push my body, and smoothies are an amazing source of energy that really keeps me going. It’s important to remember that the physical stress caused by an intense workout increases cellular oxidation. The antioxidants contained in foods like fruits neutralize this effect.

My smoothie recipes are simple. In the summer when home-grown fruits are in season, there are tons of choices! I like to mix things up: some fresh fruit, ice cubes or cold milk and I’m ready to go. In the winter, frozen fruit works great. All you need to do is use hot water instead of ice. Some people add tea instead.

It’s best to drink a smoothie right out of the blender to really benefit from the nutrients and enzymatic activity, before oxidation starts to change the colour of the drink. Also, nutrients in liquid form are absorbed more quickly because they’re easier to digest.

The fruit and vegetable combinations are endless and depend on what I’ve got in the fridge or freezer. My taste buds just love it…most of the time! Smoothies are explosions of colours, complex carbohydrates, fibre, vitamin C and antioxidants. I especially like mixing in:
• blueberries,
• strawberries,
• peaches,
• raspberries,
• mangoes,
• yogurt.

I’ve tried a lot of recipes! I’ve even discovered that adding fresh spinach doesn’t really change the taste but definitely increases the nutritional value.

And don’t forget yogurt! It really enhances the quality and texture of any smoothie, and the magnesium it contains helps with protein and carbohydrate absorption. New in stores, Liberté’s Greek yogurt is especially great in post-workout smoothies. It’s full of protein, fat free and delicious and helps my muscles recover after a workout. The Vanilla Greek yogurt totally transforms a plain smoothie into a fantastic one!

You can also increase the nutritional value of your smoothies and turn them into meal replacements by adding healthy foods. Here are some ingredients known for their nutritional benefits that should inspire a few new recipes or amp up some familiar ones:
• bee pollen,
• brewer’s yeast,
• chlorophyll,
• oat bran,
• nuts (Brazil nuts, walnuts, cashews, almonds, peanuts, etc.),
• wheat germ,
• goji berries (wolfberries),
• kefir,
• fresh ginger,
• hemp seed, flaxseed, ground sesame seed,
• soft/silken tofu,
• mint leaves,
• honey.

The last two ingredients will change of the taste of your smoothie, which comes in handy when your recipe doesn’t turn out so great! A banana will also do the job, and the potassium that it contains will help reenergize tired calf muscles!

Enjoy your smoothies and have a great workout!
  

I love the colour of pea soup, but too often it’s heavy. With spring in the air, this soup represents the ideal first dish for Easter, or for any holiday meal, — it’s pretty, it’s tasty, and it’s also pretty tasty! Since its creaminess comes from a 0% yogurt that doesn’t taste like a 0%, it won’t weigh you down. Lovely served in a soup bowl, it can also be served in a shooter glass for an elegant spring “amuse-bouche” at a party. The possibilities are endless. You might wonder about a chilled soup, but this one really works, especially as the weather starts to warm up.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, medium diced
• 1 cup mint leaves
• 2 1/2 cups peas (frozen or fresh)
• 2 1/2 cups vegetable stock
• 1 cup Liberté Plain Greek Yogurt 0%
• 1/4 cup toasted pine nuts*

Method

• Heat the olive oil in a large saucepan over medium heat.
• Add onions and sauté until translucent, around 5 minutes.
• Add the mint and cook a further 3-5 minutes.
• Add the peas, stir and cook another 2 minutes, until peas are well-coated with the onion, oil and mint mixture.
• Add the stock and bring to a boil.
• Reduce the heat and simmer until the peas are tender, about 10 minutes.
• Purée the soup using an immersion or regular blender.
• Transfer to a large bowl and let cool to room temperature or place bowl in the fridge.
• When the mixture is cool, add the yogurt.
• Serve chilled, topped with some toasted pine nuts and some more shredded fresh mint.

* To toast pine nuts, heat a frying pan over medium heat and add the pine nuts. Toast until golden and fragrant.

Mardi Michels is a full-time teacher of French at the elementary-school level in Toronto. She blogs at eat. live. travel. write.where she chronicles her culinary adventures near and far.

Chi cons au gratin(Endive gratin)
Serves 2

Ingredients
(for the endives)
6 small endives
2 tablespoons butter
3 cloves garlic, minced
3 tablespoons sugar

(for the Mornay sauce)
2 tablespoons butter
2 tablespoons all-puporse flour
3/4 cup milk (I used 1%)
1/2 cup Liberté Plain Greek Yogurt 0%
1/2 cup Gruyère cheese

(to assemble)
6 slices ham
1/4 cup Gruyère cheese, grated

Method
Preheat the oven to 425˚F.

(for the endives)

1. Remove the base of the endives and any loose outer leaves.
2. Melt the butter in a frying pan over medium heat and add the endives.
3. Sauté endives over medium heat for about 10 minutes, until they start to brown.
4. Add the garlic and sugar and continue to cook until the endives start to caramelize slightly.
5. Remove from the pan and place on paper towels to drain off any excess oil.

(for the Mornay sauce)

1. Heat the butter over medium heat in a decent-sized saucepan.
2. Stir in the flour and cook for 2-3 minutes (it should not get brown).
3. Whisk in the milk and continue to cook until the mixture starts to thicken slightly.
4. Remove from the heat and add in the yoghurt. Whisk until smooth.
5. Add the grated cheese and continue to whisk until cheese is melted into the mixture. Set aside.

(to assemble)

1. Grease an ovenproof dish.
2. Roll the sautéed endives in a slice of ham and place seam-side down in the prepared baking dish.
3. Pour over the Mornay sauce, covering the endives completely.
4. Bake at 425˚F for 25 minutes.
5. Now turn off the oven and heat the broiler on high.
6. Sprinkle the remaining grated cheese over the top of the baking dish and broil until golden brown and bubbling, about 10 minutes.
7. Enjoy with a green salad and fresh baguette.

Mardi Michels, Eat.Live.Travel.Write.  

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Chocolate milk is generally made of 1% skim milk, cocoa powder and sugar. It also contains some 15 nutrients, including added vitamins A and D and a lot of protein—almost 16 grams per 500 ml.

After a workout, chocolate milk is a good choice since the carbohydrate-to-protein ratio is ideal and fosters recovery. The carbohydrates help renew the muscles’ glycogen reserves and repair muscle fibres. While exercising, the body expends electrolytes (sodium, potassium, chlorides) in sweat. This is why recovery drinks such as energy beverages are recommended. Chocolate milk contains these electrolytes, making it an ideal post-workout option.

A glass of plain milk may be the right choice for someone who doesn’t work out every day or who exercises moderately. Chocolate milk contains approximately 74 more calories per 500 ml than plain milk (332 calories for chocolate milk and 258 calories for plain milk). But there are milks with added sweeteners that contain about 200 calories per 500 ml. These lighter options yield the same amount of protein but, unfortunately, do not provide the 3:1 carbohydrate-to-protein ratio.

Here’s a quick recipe for chocolate milk. Make it as a treat or as a post-workout recovery drink. You’ll see that this chocolate milk has a great taste that’s completely different from what you’ll find at the supermarket.

Chocolate milk:

• 1 ½ cups Liberté Organic milk
• 2 tablespoons water
• 1 ½ teaspoons cocoa powder
• Hint of cinnamon
• 2 tablespoons of sugar

1. Combine the cocoa powder, cinnamon, sugar and water and microwave for 30 seconds or until dissolved.
2. Add cold milk and blend.

What’s your favourite post-workout snack?

When I prepare a menu for entertaining the first thing that goes on the list is dessert.  It's one of my pleasures in life.  Some of my friends and family wants desserts that are lighter. The inspiration for this dessert came when I was craving chocolate and wanted to offer my guests a healthier dessert.

For a memorable dessert that is visually appealing, try this Poached Pear with Chocolate and Liberté Vanilla Greek Yogurt next time guests are coming over. 

Poaching Pears:

1. 60 ml sugar
2. 1 Liter water
3. 15 ml mulling spices (cinnamon, nutmeg, cloves)
4. 4 pears

Simmer first 3 ingredients in a saucepan for 5 minutes.

Add pears and simmer until barely fork tender.  Remove from heat and cool to room temperature.

Chocolate Sauce:

1. 4 pieces Toblerone chocolate (from large bar)
2. 60 ml  35% cream

Melt the chocolate pieces with the cream in the microwave on medium heat for 1 to 2 minutes until the chocolate is melted. Mix well.

Assembling the plates:

Drop 60 ml of Liberté Vanilla Greek Yogurt 0% on each plate.  Top with a pear.  Spoon chocolate sauce over the pear.  Serve.

Enjoy!

Hélène Péloquin shares the same passion as you for good food and her favourite is Mediterranean cuisine. She is a stay-at-home mom and her kids are 22-20-17. She enjoys spending time with them and plays an active part in their daily lives. Her Interests are cooking (especially baking), camping, photography, travel, hiking, yoga, reading, skiing. She posts delicious homemade recipes on her blog http://www.lacuisinehelene.com/

Orange cranberry cake

Ingredients

1 cup cake and pastry flour

1/2 cup almond meal (ground almonds)
zest of 2 medium oranges
1/4 cup dried cranberries
1/4 cup granulated sugar
2/3 cup Liberté Honey Greek Yogut 0%
1/4 cup vegetable oil
1/4 cup orange juice
2 eggs

Method

1. Pre-heat the oven to 350˚F.
2. Grease a 9" round cake tin.
3. In a large bowl, combine the flour, almond meal, zest and cranberries.
4. In a separate bowl, whack together the sugar, yogurt, oil, juice and eggs.
5. Add the wet ingredients to the dry ingredients and mix to combine.
6. Pour into cake tin and bake for 35 minutes. The top of the cake will be a light golden brown and a skewer inserted into the middle of the cake should come out clean.
7. Serve warm with a sprinkle of icing sugar. Also delicious with a dollop of cream, ice cream or yogurt.
8. Can be stored in an airtight container for about a week. To re-heat, simply microwave at high power for about 20 seconds.

Mardi Michels is a full-time teacher of French at the elementary-school level in Toronto. She blogs at eat. live. travel. write.where she chronicles her culinary adventures near and far!

The book goes on to explain what makes a good yogurt. The fewer ingredients listed on the yogurt container, the better. There should only be milk, live yogurt cultures, and low or no sugar. Check, check, and check for the Liberté plain Greek yogurt.

Then, once you’re introduced to a new product, you begin seeing it everywhere. Each cookbook we looked through for baking inspiration featured Greek yogurts in the dessert section. Add honey, nuts, and toss in some fresh fruits for breakfast, snack time, or after dinner.

When we asked our readers what they used Greek yogurt for, we got a tremendous response. From dips and curries to pancakes and cookies. The first thing we did was make a strawberry smoothie. Then a panna cotta. But then we tried using Greek yogurt in a cake and that was when we knew we found something we wanted to share.

You have to try this crumb cake! We couldn’t believe how light and fluffy this cake was!

Crumb Topping

(Makes enough for three round 6-inch cakes or one 9 x 12 cake)

2 cups of all-purposed flour

1 cup of brown sugar

1 tablespoon of cinnamon

3 sticks of unsalted butter, at room temperature

1. Whisk the flour, brown sugar, and cinnamon together.
2. Using a pastry cutter or a metal spatula cut the butter and toss in the flour mixture.
3. Mix until the butter beings to clump and resembles a crumb. Set aside.

Crumb Cake

(Makes three round 6-inch cakes or one 9 x 12 cake)

1 stick of unsalted butter, at room temperature

1 cup of granulated sugar

1 teaspoon of pure vanilla extract

2 ½ cups of all-purpose flour

3 eggs

1 teaspoon of baking soda

1 teaspoon of baking powder

½ teaspoon of salt

1 ¼ cups of vanilla Greek yogurt

1. Preheat your oven to 175°C (350°F). Line the bottom of your cake pans with parchment paper.
2. Using a stand mixer, beat the butter and sugar for about 4 minutes on medium speed.
3. Add in the eggs, one at a time, and mix until incorporated.
4. Pour in the vanilla extract and mix it into the batter.
5. Whisk the flour, baking soda, baking powder, and salt together. Add this to the wet mixture in the bowl. Don’t over-mix, just make sure that the ingredients are folded together.
6. Finally, put in the Greek yogurt and mix it into the batter.
7. Pour the batter into your cake pans. Top it with the crumb topping.
8. Bake the cake for 40-50 minutes or until a cake tester comes out clean.

Sylvia Chan and Howard Chang live in Toronto, Ontario with a growing collection of books and kitchen supplies. They both have a soft spot (har-har, so they need to exercise...) for making and eating food. The couple love to bake, cook, eat, photograph, and travel for their blog, A Baked Creation, www.abakedcreation.com.

Sometimes this is rather hard to do. I still want to eat dessert! Then along came 0% Greek yogurt and I was hooked. This stuff is great for making all sorts of indulgent things healthier. The rich and creamy texture makes up for any lack of rich fatty flavour. I put this stuff in everything, dressings, oatmeal, smoothies, sauces. I love it. So when I decided I needed a healthy dessert, I turned again to my favourite yogurt.

Panna Cotta is traditionally made with heavy cream, lots of sugar and anything else you want to add to it, really. So I mixed my love of 0% plain Greek yogurt with another favourite, coconut milk in Tetra paks and this recipe was born. Each serving is less than 200 calories with the grapefruit jam and less than 150 without.

So next time you need a creamy, indulgent dessert but don't feel like punishing yourself in the gym the next day because of it, try this Greek yogurt panna cotta.     

Yogurt Panna Cotta
Yield: 6 servings
Prep Time: 10 minutes
Cooking Time: 30 minutes

1 pkg plain gelatine
1/4 cup water
1 cup Tetra pak coconut milk (I used So Delicious sweetened)
1/3 cup sugar
2 cups Liberté Greek 0% Plain yogurt
1 vanilla bean, scraped

1. Ina small bowl, sprinkle gelatine over water and set aside for five minutes to soften.
2. In a small saucepan over medium heat, bring coconut milk, sugar, vanilla bean and seeds to a simmer.
3. Remove from heat, cover and set aside for 20-30 minutes to steep. Remove the vanilla pod and whisk in the gelatine.
4. In a small bowl, whisk the yogurt until smooth. Whisk in the vanilla cream. Pour mixture into 6 1/2 cup ramekins of bowls and refrigerate for at least four hours.

Earl Grey and Grapefruit Jam

Yield: 1 cup
Prep Time: 20 minutes
Cooking Time: 45 minutes

2 grapefruits
1/2-3/4 cup sugar
2 tsp vanilla extract
1 bag earl grey tea
1/4 cup boiling water

1. Place tea bag in boiling water and set aside for 10 minutes to steep.
2. Slice skin off grapefruits so that you just see the flesh. Remove segments with a knife by cutting into the segment right next to the edge of each segment. You want to remove all skin and pith and be left with just the juicy insides of each segment.
3. Place the tea, grapefruit, sugar (I found a 1/2 cup to be just fine) and vanilla into a small saucepan and bring to a simmer. Lower heat to low and continue to cook until very thick and sticky. Remove from heat and allow to cool for about 20 minutes. Pour over panna cotta after it has been in the refrigerator for at least one hour.

Elizabeth Nyland, www.guiltykitchen.com

I have always loved Coeur à la crème because it is surprisingly delicious, considering it only has a very few ingredients.  Even if you don't have the heart-shaped moulds to make them in, you can always make them in little ramekins (no cheesecloth required) - they're just as cute!  I have served these today with fresh raspberries and some raspberry coulis (thawed frozen raspberries, pushed through a sieve and mixed with a couple of tablespoons of sifted powdered sugar is a quick coulis) but you can use any fruit coulis, sauce or even jam that you like. Or, you know, if you're feeling decadent, you can always serve it with a hot chocolate sauce, or even caramel.  It's a very versatile dessert in terms of toppings and because it is so plain and not too sweet, you can dress it up or down as you please. I've even been known to eat these for breakfast, with some fresh fruit and a sprinkle of granola - it's like a very decadent yogurt parfait ;)

If you need any more reasons to stop what you are doing and make this right now, can I tell you how it takes just 5 minutes to whip up?  Sure, they need a few hours in the fridge to firm up and, ideally the heart-shaped ones need overnight, but there couldn't be a more simple dessert.  It's elegant, tasty AND easy - what more could you want?

Coeur à la crème with Greek yogurt
Makes 6-8 individual serves

Ingredients

• 250 g cream cheese, softened
• 1 cup Liberté 0% Greek yogurt, drained
• 1/4 cup powdered sugar, sifted
• 1/2 teaspoon vanilla essence
• 1 cup heavy (35%) whipping cream

6 heart-shaped ceramic moulds
Cheesecloth, to line the moulds or 6-8 ceramic ramekins

Directions

• Wet the cheesecloth and squeeze out excess water.
• Line each mould with a piece of the cheesecloth and set aside.
• With a hand-held electric beater or using a stand mixer fitted with the paddle attachment, beat the cream cheese and yogurt until well combined.
• Add the powdered sugar and vanilla, beating until the mixture is smooth.
• In a separate bowl, whip the cream until it forms soft peaks, then slowly fold the cream into the cream cheese mixture.
• Spoon the mixture into the moulds or ramekins and cover with plastic wrap.  If you are using the moulds, you will want to set them on a tray or plate so they can drain.
• Refrigerate for 6 hours to overnight.
• If using the moulds, turn each heart upside down onto a plate and unmold.
• Serve with fruit coulis or other toppings of your choice.

Mardi Michels is a full-time teacher of French at the elementary-school level in Toronto. She blogs at eat. live. travel. write.where she chronicles her culinary adventures near and far!

After a long day skiing or snowshoeing, getting back to the cottage or your home can be the best part of the day! Warming up with a mug of hot chocolate and a cookie or relaxing in a hot tub or a sauna can feel great after a day outside. But your favorite way of relaxing could actually have a negative impact on your recovery and make the next day of activity feel harder!

Hot chocolate and cookies

After exercise, particularly after intense exercise, our bodies need protein to repair micro-tears in our muscles caused by exercise. Hot chocolate made with water and a cookie, though delicious, does not provide enough protein for recovery. Instead, look for a snack that provides 10-20 grams of protein as well as 15-30 grams of carbohydrates within 15-30 minutes of finishing an activity. Greek yogurt is a great example of a protein rich food and is easily mixed with fruit or cereal to meet your post workout needs. After you’ve put away your gear and relaxed, plan to have a balanced meal within 2-3 hours. Here are some examples. For more ideas check out the nutrition calculator ß(link to the calculator):

Post ski snack ideas:

-Greek yogurt topped with 2 tbsp of granola and honey, a great dip for fruit

-Rice crackers with peanut butter and banana slices

-Hot chocolate made with warmed milk instead of water, ½ tbsp cocoa powder and 1 tbsp of sugar

-Smoothie made with greek yogurt:

Easy Post ski meal ideas:

-Vegetarian chili made with black beans and zucchini topped with a scoop of plain greek yogurt

- A tuna sandwich with cottage cheese, fresh fruit and honey for dessert

-Scrambled eggs with green peppers and salsa

Hot tubs and Saunas?

Hydration is another critical factor in recovery. We have a harder time staying hydrated in the winter as our desire to drink is less diminished and water bottles often don’t seem practical to winter athletes. Following a day of activity, drinking water to replace the fluid that was lost through sweat is critical. When we start the day even slightly dehydrated, we are more likely to have headaches, lack of coordination and our activity will feel harder to us than usual. Keep that reusable water bottle close after your activity and drink often.  Keep in mind that alcohol as well as hot tubs and saunas will dehydrate your body further, so be sure to compensate with additional water and keep the number of drinks (and minutes in the hot tub) to a minimum.

For more information on your nutrition needs for winter sports

New! We’ve updated the nutrition calculator created by the team of nutritionists at VIVAÏ for Liberté to include your favourite winter sports! To receive a personalized menu based on your training, calculate your energy needs online with the nutrition calculator.

Carbohydrates and energy

We tend to burn more calories during a winter activity, partly because our bodies are working harder to keep our temperature steady. Before heading out on your skis, skates or snowshoes plan to have a meal rich in carbohydrates (at least 1-2 gram of carbohydrates per kilogram of your body weight) 2-3 hours before you head out. For example: a bowl of oatmeal, a serving of greek yogurt and an orange. The carbohydrates (sugars) found in the oatmeal and the orange are an important source of energy for your muscles during these types of endurance activities. By adding protein rich food like greek yogurt you will absorb these carbohydrates slowly, ensuring by the time you hit the snow or the ice your are at your peak energy level. If you plan to be outside for over 90 minutes, plan to have 30-60 grams of carbs per hour to maintain your energy level. You might try a cup of applesauce, some dried fruit or a granola bar.  Don’t forget about recovery- read our tips here!

Drink up!

When it’s hot and humid, drinking water is easy. But everything changes at -10^oC! Our desire to drink water can decrease with the cold and wearing a high-tech jacket and base layers may prevent us from realizing how much we are actually sweating. When we are dehydrated, we may feel dizzy and find it feels harder than usual to do our activity! To prevent this, make sure you drink enough before you leave and plan to drink 60-125ml of fluid every 15-20 minutes, in small sips, throughout your activity.   You might even want to try warming up a mixture of water, cranberry juice and a pinch of cinnamon.

New! We’ve updated the nutrition calculator created by the team of nutritionists at VIVAÏ for Liberté to include your favourite winter sports! To receive a personalized menu based on your training, calculate your energy needs online with the nutrition calculator http://www.libertenutrition.com/

First, the market share of organic foods is expected to grow. Did you know that Liberté offers several certified organic products, including milk, Greek yogurt, flavoured yogurts and the Svelte line? By buying organic, you’ll be consuming foods of unparalleled quality that were manufactured using a special process to preserve the organic properties of the final products.

In 2012, natural foods are also set to take centre stage. And keep an eye out for locavores, who are gaining in numbers and prefer locally-grown goods. In Québec, a wide variety of local products is available year-round. For fresh local foods of exceptional quality, it’s always best to buy from neighbourhood grocers, butchers, fishmongers and cheese shops rather than supermarkets.

Another trend for 2012 is to focus on health and wellbeing. Consumers want products with the shortest possible ingredient lists and without any additives. Liberté’s plain Greek yogurt contains only two ingredients: skim milk and active bacterial cultures. It’s a great choice for those who want to keep things simple!

Eating well is always a priority. There is an abundance of local products and seasonal fruits and vegetables (including root vegetables such as yellow beets, Jerusalem artichokes parsnips and celery root) and healthy comfort foods. Cut out the salt to rediscover the natural tastes of the foods you eat.

Finally, my advice to you is to keep your healthy habits and always remember to enjoy what you eat! It’s time to broaden our environmental conscience and make enlightened choices. Which trends do you think will be all the rage in 2012?

Here is an example that illustrates the role of antioxidants. When an apple is cut, its surface is exposed to oxygen and begins to turn brown through oxidation. In fact, the slices of apple experience what could be qualified as oxidative stress. But a little lemon juice on the apple will stop the process. In fact, the vitamin C (citric acid) contained in the lemon juice is a powerful antioxidant that acts as a protective coating on the apple and intercepts the free radicals before they attack the fruit. The antioxidants in the human body work in the same way, protecting the system from cell oxidation by free radicals.

Antioxidants are found in several foods. Also, with the boom in the functional foods industry, it is now possible to buy several antioxidant-enriched products. Protective fruit pigments are among some of the most powerful antioxidants. For an optimal intake, it is best to consume fresh fruit that has not been transformed. When processed, the fruit added to preparations are often heat treated to reduce them to jam. The amount of real fruit in the final product is not significant and the addition of antioxidant-rich superfruits into processed foods does not provide a significant amount of antioxidant molecules.

A tried and true way of meeting your body’s antioxidant needs is to add fresh fruit like blueberries, raspberries, blackberries, acai, pomegranate or cherries to yogurt. Yum! Other foods such as cocoa powder, certain spices, Cayenne pepper, nuts, and delicious dark chocolate are also rich in antioxidants!

How will you transform your yogurt? Be sure to consult the ANTIOXIDANT content of foods added to Liberté plain yogurt table for food suggestions to help you meet your antioxidant needs.

Did you know? The percent daily values of the macronutrients, such as carbohydrates, fats and proteins, are based on a 2000 calorie reference diet. Sodium, cholesterol, vitamins and minerals are based on Health Canada recommendations (http://www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/cons/dv-vq/info-eng.php)

What are the mandatory elements in a Nutrition Facts table? In Canada, manufacturers must provide the amount of calories contained in a reference portion. It’s especially important to take this serving size into account since, for some products, manufacturers may choose a small portion that doesn’t always represent the amount that is consumed. The opposite is also true. Consider the reference portion wisely and don’t be fooled by the variations in portion sizes.

In Nutrition Facts tables, yogurt manufacturers generally opt for a reference portion of 100, 125 or 175 grams. When comparing products, it’s essential to make the right conversion. For yogurt, the reference portion recommended by the Canadian Food Inspection Agency (CFIA) and Canada’s Food Guide is 175 grams. To meet the values in the nutrition table, a lunchbox portion of a 500-gram container of Liberté plain Greek yogurt should therefore be 175 grams. A smaller portion – 100 grams, for instance – means different values. A portion of 175 grams contains 100 calories and 18 grams of protein; a portion of 100 grams contains 57 calories and 10 grams of protein.

Macronutrient quantities for carbohydrates, fats and proteins are expressed in grams. With regards to fats, only the saturated and trans fats must be listed in the Nutrition Facts table. Manufacturers may decide to include others fats like monounsaturated and polyunsaturated fats, which include the famous omega-3 fatty acids. Eicosapentaenoic acid, abbreviated as EPA, and ocosahexaenoic acid, abbreviated as DHA, are also part of the omega-3 family and are often listed in Nutrition Facts tables. For carbohydrates, manufacturers must list the amounts of dietary fibre and sugars. In certain cases, the fibre category includes soluble dietary fibre and insoluble dietary fibre. The values for cholesterol and sodium must also appear in the table. There are four additional elements for which only the percent daily values are required: two vitamins – A and C – and two minerals – iron and calcium.

In the case of Liberté plain Greek yogurt, the only two ingredients that are listed are partially skimmed milk and bacterial cultures, which provide 15% of the percent daily value for calcium. By consuming other sources of calcium such as milk, cheese and a few almonds, it’s easy to get the calcium you need each day!

The reference portion is crucial to make accurate product comparisons. Macronutrient values are also important. It’s interesting to note the amounts of proteins, fats and carbohydrates that a product contains based on the criteria set by various programs like the Heart and Stroke Foundation’s Health Check Program, for example. See the criteria at http://www.healthcheck.org/ . The percent daily value provides a good indication of the intakes but only for a daily diet of 2000 calories.

How about you? Will you start reading the Nutrition Fact tables on your favourite products? Check out the table What should you consider on the nutrition facts table? for an overview of the key points to remember.

Here is an example that illustrates the role of antioxidants. When an apple is cut, its surface is exposed to oxygen and begins to turn brown through oxidation. In fact, the slices of apple experience what could be qualified as oxidative stress. But a little lemon juice on the apple will stop the process. In fact, the vitamin C (citric acid) contained in the lemon juice is a powerful antioxidant that acts as a protective coating on the apple and intercepts the free radicals before they attack the fruit. The antioxidants in the human body work in the same way, protecting the system from cell oxidation by free radicals.

Antioxidants are found in several foods. Also, with the boom in the functional foods industry, it is now possible to buy several antioxidant-enriched products. Protective fruit pigments are among some of the most powerful antioxidants. For an optimal intake, it is best to consume fresh fruit that has not been transformed. When processed, the fruit added to preparations are often heat treated to reduce them to jam. The amount of real fruit in the final product is not significant and the addition of antioxidant-rich superfruits into processed foods does not provide a significant amount of antioxidant molecules.

A tried and true way of meeting your body’s antioxidant needs is to add fresh fruit like blueberries, raspberries, blackberries, acai, pomegranate or cherries to yogurt. Yum! Other foods such as cocoa powder, certain spices, Cayenne pepper, nuts, and delicious dark chocolate are also rich in antioxidants!

How will you transform your yogurt? Be sure to consult the ANTIOXIDANT content of foods added to Liberté plain yogurt table for food suggestions to help you meet your antioxidant needs.