the road ahead

it is with heavy hearts that we announce that meals for mums is closing its doors for the foreseeable future.

we can’t tell you how much we’ve loved getting to know you and your family, and of course, providing you with yummy meals.

next week (sept 22nd to 25th) will be our final week for bringing you yummy ready to heat and eat food.

do you have store credit?
this is a great opportunity to use up your store credit on your order next week.  alternatively, contact us on info@mealsformums.com before october 15th and we will give you a cash refund of 50% of your credit.

you are more than welcome to order your meals in glass pyrex dishes next week (as opposed to plastic containers), but please keep in mind that we will not be issuing refunds on the pyrex that is delivered next week - it’s yours to keep!

our pyrex containers are for sale, $5 per container - as you know, these single serving glass containers are pefect for storage and freezing of meals.

with this in mind, we’ve introduced some dishes we just know you’ll enjoy.

chicken thai green curry:

not too spicy, but enough blended fragrant herbs and spices to make this a delicious, flavourful meal. you’ll be also pleased to know that the chicken used in this dish is specialty, non-medicated chicken. $12.99.

thai green curry vegetarian:

and for those of us who enjoy veggie options, you must try our veggie green curry. not too spicy, but enough blended fragrant herbs and spices to make this a delicious, flavourful meal.
$10.99.

chicken enchilada:

a classic, a favourite, and a belly full of goodness. an enchilada packed with seasoned free range chicken, veggies, cheeses, goodies such as lack and green olives and sundried tomatoes - all wrapped in a sprouted grain tortilla. we challenge the hungriest of them all to polish this off in one sitting. $11.99

enchilada everybody!:
an enchilada packed with veggies like black beans, organic brown rice, organic red peppers and tomatoes wrapped in a sprouted grain wrap. delicious! $9.25

Getting back in the rhythm of school days can mean additional stress when it comes to planning family mealtimes.

The lazy days of summer are almost done, and for many families that means juggling school, sports and extracurricular commitments with preparing and eating healthy suppers.

Meals for Mums is here to help. It’s a local food delivery service that brings nutritious, prepared meals right to the customer’s doorstep.

“We’re convenience food in terms that the food is ready to go, but it’s packaged eco-friendly and it’s healthy,” said co-founder Sarah Loewen.

The service is the brainchild of she and business partner Tamsin Tarling. Last year, they were both new moms.

After giving birth, the support from friends and family poured in; loved ones regularly dropped off cooked meals so the new moms wouldn’t have the extra burden of cooking. But then the novelty of having a newborn started to wear off.

At about four weeks after the births, right when the desire to stare for endless hours at their new babies faded and sleep deprivation set in, people stopped stopping by and the plethora of pre-cooked meals turned into a paucity of anything edible. That was when healthy eating was replaced by eating whatever was easiest.

“For both of us it was our first child and, as many parents do, we found ourselves stressed,” said Loewen, while describing how difficult it was to find time to grocery shop and cook. “We found this quite challenging because you’re short on time and sleep deprived,” she said.

Despite a desire to eat properly, especially while nursing, Loewen and Tarling turned to convenience food that was generally unhealthy and packaged with non-recyclable materials.

While discussing their malnutrition woes over play dates, the pair decided it was about time convenient food was also healthy and good for the environment — and Meals for Mums was created.

The service is web-based. Orders are placed online by choosing from various menu items. The orders are prepared in a commercial kitchen and are packaged in either glass containers or recyclable plastic containers. The meals are delivered to customers’ homes on specified days between 2 and 5 p.m. The food is delivered in a cooler so homeowners do not need to be home to receive the delivery.

The meals can be either refrigerated or frozen and just need to be heated according to provided directions — usually via microwave.

To keep the service as environmentally friendly as possible customers are given the option of receiving their food in glass containers or in recyclable plastic containers. The glass containers come with a $5 deposit fee that is refunded when the dishes are returned; the dishes are typically swapped at the next delivery. Despite the deposit, 90 per cent of customers choose this greener option, said Loewen.

In order to reduce greenhouse gas emissions, deliveries have a minimalist schedule. Food is delivered to Burnaby on Mondays, Vancouver on Tuesdays and Thursdays, and the North Shore on Wednesdays.

“We didn’t want to be another pollutant out there,” said Loewen, explaining that this commitment to green business is why they only deliver four times a week, during specific hours, and to designated areas. This delivery system is also very cost efficient, she added.

People are given all week to place their orders and orders must be placed by 10:30 a.m. the day before delivery. The meals range in price from $6.99 to $12.99 and there is a $5 delivery fee that is waved for orders over $100. Some people just order one or two meals, while others stock-up for the entire week, explained Loewen.

People’s needs vary greatly, she said, adding that she just received an order of 30 meals for a couple that is expecting a new baby.

All of the Meals for Mums foods are healthy, said Loewen.

When she and Tarling first hatched the idea for the company, they decided to get some nutritionists onboard. Through word of mouth, they quickly found two holistic nutritionists and cooks — Tara Browman and Anne Bresnahan.

Together, the four women have designed menus that use free range, un-medicated chicken and eggs, beef without hormones, steroids or antibiotics, tofu and corn that is not genetically modified, no transfats (coconut oil and butter are used for baking), and no artificial colours or flavours.

Much of the food is organic and it is prepared with healthy cooking techniques like steaming.

The menus change with the seasons and local products are used as much as possible. The summer menu includes items such as beet burgers, teriyaki salmon, and tofu fingers.

Many of these foods are not necessarily items that the average person would cook for their family on their own, but people are willing to try the new food because it is healthy, said Loewen.

“People want to do the right thing. They want to instill healthy eating habits for their children,” she said.

Meals for Mums started operating in January and they now have roughly 250 clients. Kitsilano is the hotspot at the moment, but Loewen says she believes there is huge potential in North and West Vancouver.

Their business has proven popular among new parents, busy families and families with loved ones facing illnesses such as cancer.

Sometimes, however, people are apprehensive to use the service because they think they should be able to “do it all” and feel guilty about not being able to cook, said Loewen.

“We just sort of see ourselves as an extension of a support network or of a family,” said Loewen. Not having time to cook healthy meals is nothing to be ashamed of, she added.

Although the service is now only available on the North Shore, in Burnaby and in Vancouver, they are hoping to expand to other Lower Mainland communities.

For more information about Meals for Mums, visit www.mealsformums.com

© North Shore News 2008

the benefits of buying local

we all like the idea of buying local - and what’s not to like? by doing so, you’re reducing the much talked about carbon footprint, and supporting local business.

and of course you can’t deny the fresher taste of food that has been picked just yesterday, but you can also count on fresh local food retaining more nutritional value.

in fact, as soon as fruit or produce items are picked, they immediately begin to lose moisture, quality and nutrition degradation, according to dr. diane barrette, a fruit and vegetable products specialist.

the journey of out-of-towner fruit and veg

the fruit and veg we see at the supermarket doesn’t come with a detailed travel itinerary for us to see, but we can guess that their voyage can range quite a bit. for example, transportation time for fruit and veg grown in the southern hemisphere for winter and spring consumption can span from either a few days if sent via air freight or several weeks if sent by refrigerated ship.

then the fruit or veg can spend a few days at a distribution centre, before spending 1 to 3 days in a retail store display.

once a consumer buys the fruit and veg, there could be up to 7 days before consumption.

these are rough estimates of course, and the food miles vary from product to product, but it does make you realize that there is more than meets the eye when it comes to your out-of-town fruit and veg.

the price of buying local

if you know where to shop, such as directly from the farmer or at some farmers markets, you can find great deals on local produce. however, you may also find that often local produce can be more expensive than food grown farther afield.

there could be several reasons for this, local crops tend to be smaller, so the farmer must cover their costs. if it is an organic farm, then the special practices will definitely push up the price.

also, food grown in the US tends to be subsidized by the US government, fertilizers are cheaper, and labour costs are lower as well.

read this article to learn more about a point of view that outlines when buying local isn’t the best solution.

next steps to eating locally

we would like to point out some great links:

www.localeating.ca

find out what’s in season in british columbia at any given month

explore bc’s farmers markets

spend an afternoon at a u-pick farm near vancouver

are we missing any great links? feel free to post them below

at some point most likely we were all fussy eaters, and it is something that we hopefully out grow.  although it may be frustrating at times, try to keep in mind that your child will come around.  be patient and lead by example.  here are a few ideas we think are worth a shot.

make sure your child is hungry

have they been snacking all day? have they had lots of juice or milk throughout the day or too close to meal times? if so they may simply not be hungry. snacking is important to a growing body, but it is important to keep snack times and meal times a good distance from each other. on the same note juice and milk can also leave your child feeling full. let them have a small glass of water if they are thirsty close to meal times.
according to the B.C. ministry for children and families:
more than ½ cup of juice and 2-3 cups of milk a day can leave your child with little room for food

create a routine

you know kids do really well with routine, carry
this through with meal time as well. serve both meals and snacks at regular times.If your child is often tired or distracted at the dinner table create time for your child to rest and relax before eating, this helps a child settle down and focus on his/her food. a child should be fed 3 meals and 2-3 snacks a day

put them to work

put your kids to work in the kitchen! kids love to help and involving them in the preparation of food helps to connect them to what they are eating.  jobs that kids are great at:

let them voice their choice

it is helpful to keep healthy food choices available in your fridge and pantry so kids aren’t tempted by sugary snacks.  keep it simple, for example at snack-time let them choose  between two healthy options carrot sticks with dip or a piece of fruit.

patience makes perfect

introducing new foods may take a while, if your child is resisting (which for young kids is a way of showing
independence) don’t start a war, it’s not worth it. keep consistent, at first they may not respond well to the new foods, but stick to your guns and keep offering healthy foods in a positive way and eventually they will come around. sometimes it can take 5-10 times for a kid to try a new food and realize he/she likes it. If they don’t like a food now, don’t worry, just take a break and maybe in 2-3 weeks give it another try.

be creative & crafty

it’s ok to be a little sneaky when it comes to your child’s health. what they don’t know won’t hurt them…right? In a perfect world kids would want to eat healthy food, but we know in this world that is not always true. try different ways of sneaking in healthy substitutes in their favorite foods (most of the time they will never be able to tell). also try introducing more finger foods which are always fun, use dips & fun presentation methods to liven up meal time.
getting crafty with carrots:

monkey see, monkey do…

you are your child’s role model, the foods you love or hate may also be reflected in their taste buds. if you want your child to eat healthy foods it is imperative that you are also doing the same. eat with your child and talk about why you are eating healthy foods, how they work in your body and make it feel. demonstrate a positive attitude towards healthy food.  look closely at your own relationship with food, is it a positive one?

additional suggestions to munch on:

10 tips for eating well

healthy eating.  so easy to talk about, so much harder to follow through with!

1. break for breaky: breakfast is the most important meal of the day.  fill your tank with healthy whole foods in the morning so you have fuel for the day.  some simple and healthy breakfast ideas are:  fresh fruit, home made oatmeal (not the flavoured packaged kind). it’s  good idea to avoid prepared refined breakfast foods like frozen waffles, biscuits and croissants which offer a quick burst of energy from refined sugars that will not sustain you throughout your morning, in addition, they are chalk full of poor quality fat and almost void of any nutrients.

2. chew, chew, chew!:  mama always said so, and we are going to have to back her up on this one!  digestion starts in the mouth, with the release of the enzyme amylase which starts the breakdown of starch.  also, the more you chew your food the more surface area is exposed for digestive fluids to do their works, leading to more efficient digestion and thus less stomach upsets, bloating and gas, oh my!

3. smaller meals more often: eating smaller meals throughout the day gives your digestive system a better shot at getting the job done right, as well it helps to keep your blood sugar levels even so you don’t crash throughout the day.  we’ve heard people say that it also helps them to not over eat at main meal times, - sounds good to  me!

4. hold the beverage:  it sounds a bit counter intuitive, but when eating a meal it is best to avoid drinking liquids which dilute your digestive fluids and enzymes, leading to slower digestion and more work for our system.  it is ideal to consume your drinks 1/2 hour before eating or 2 hours after.  if you feel like you need a beverage with your meal, room temperature water with lemon is a great choice.  be sure to avoid ice or cold, sugary, and carbonated drinks that can shock the system, bringing digestion to a halt.

5. the 80/20 rule:  nobody’s perfect all the time and trying to eat healthy at the time can be extremely difficult to stick to.  this is why the 80/20 rule can be helpful.  the way this rule works is that for the majority of your diet (80%) you choose to eat healthy whole foods while the remaining (20%) you can choose to be more lenient so you can enjoy that piece of cake you’re liable to get offered.  if this ratio seems a bit optimistic, try changing the percentage to whatever is most realistic for you in the beginning, and gradually work your way up.

6. indulge: when you choose to have a dessert or a rich meal, stop and enjoy every flavour, feel great about your reward - you’ve earned it!

7. rest and digest: this philosophy also works well: take time to sit down and relax before eating.  your digestive system will thank-you for it.  when you are on the run, your digestion is impaired.  therefore, stop to enjoy the nutritious yummy food you are offering your body.

8. shop smart:  try doing most of your shopping around the perimeter of the store, which is where all the fresh foods are.  The inner isles contain the more processed and refined foods.

9. variety is the spice of life:  variety in your diet is important for many reasons.  variety ensures that you are getting a wide assortment of nutrients. rotating foods helps to avoid developing food sensitivies to a particular food and of course, variety keeps you palette interested.

10. try this:  gain a new grain once a month! there are so many amazing delicious and healthful grains out there, you’ll never know which ones you like until you try them.  most of us tend to eat the same grains but in different forms.  the most common grains being consumed are: wheat, corn and rice.  throughout your day, read packages and labels of the foods you are eating - you may be surprised at how often derivatives from these grains appear. be sure to check our menu for alternative grains!

if you should ‘fall off the wagon’, don’t abandon your efforts for healthy eating altogether.  we’re all bound to  be tempted and indulge - and rightly so!  keep in mind the 80/20 rule (or whatever works for you) and soon you’ll be back on track!

blackened fish, roasted yams & kale $11.10:

bursting with all the right flavours, and yet is not too spicy. served up with our cilantro lime yogurt, and roasted yams & kale. guilt free deliciousness!

carrot muffins 6 for $11.50:

these yummy carrot muffins taste far too good to be made with organic spelt flour. we include our special icing packed separately, so you can ice them just as you like. we bet you can’t eat just one!

come summertime here in vancouver, we are lucky enough to have access to some of the most amazing berries.
which is great news for us because research shows that berries are among the fruits highest in antioxidant content. for the most antioxidants, choose fully ripened berries.

therefore, the fresher - the better!
lets take a closer look at some of our favorites…

blueberries:

what: blueberries are native to north america where they grow wild the woods and mountainous regions

why: they are also a very good source of vitamin C, vitamin E, manganese, and both soluble and insoluble fibre like pectin.

good to know: blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fibre, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation.

raspberries:

what: member of the rose family and a bramble fruit like the blackberry, raspberries are delicately structured with a hollow core. This makes raspberries are highly perishable, they should only be picked/purchased one or two days prior to use & handed with care

why: raspberries are an excellent source of fibre, manganese and vitamin C. as well as being a good source of vitamin B2, folate, niacin, magnesium, potassium and copper.

good to know: raspberries contain significant amounts of the anti-cancer phytochemical ‘ellagic acid’

strawberries:

what: did you know there are more than 600 varieties of strawberries?

why: strawberries are an excellent source of vitamin C and manganese. In addition strawberries are also good source of dietary fibre and iodine, potassium, folate, vitamin B2, vitamin B5, vitamin B6, omega-3 fatty acids, magnesium, copper, and vitamin K. wow!!

good to know: strawberries are on the environmental group’s dirty dozen list, and therefore it’s best to buy organic strawberries.

want to try a yummy berry salad? give this recipe a try…

2 tablespoons plain yogurt
juice of half a lime
1 tablespoon of your favorite honey
1 tablespoon mint leaves (chopped finely)
about 4 medium sized strawberries (go for organic strawberries)
1 handful of fresh raspberries
1 handful of fresh blueberries

1) whisk together yogurt, lime and mint in a medium sized bowl
2) add fruit and gently toss to combine
3)serve and enjoy… easy peasy!

antioxidant, fibre and vitamin C rich apples are just coming into season, here’s an easy-peasy recipe that will make you think twice before buying apple sauce again…

perfect if you happen to find yourself with some time off at home and are looking for something to do with the family.

you’ll need:
-10-12 medium apples (any kind will do, sweet & tart together are wonderful)
-1/2 c sugar (add more if apples are really tart)
-1 tsp cinnamon
-1 tsp vanilla extract
-water as needed to adjust consistancy

*follow me*
1) wash, peel and core apples
2) place apples in sauce pan in a 1/2 inch of water, cover & simmer for 15-20 mins on low heat
3) stir in cinnamon & sugar, add more water if necessary, cover & simmer for another 15 mins
4) remove from heat and stir in vanilla

applesauce is great served on it’s own warm or cold, it’s also great over ice cream, yummm - always a crowd pleaser! within the meals for mums kitchen, we like to use applesauce in our baking to help keep things moist while significantly reducing the amount of both sugar and oil needed… sounds good to me!