Ten percent. That’s the population size of some seafood species today compared to what they were in the 1950s.

What’s more, commercial fishing by massive trawling ships obliterate sensitive coral reefs and other marine ecosystems, and longline fishing methods injure and kill seabirds, sharks, and turtles. Combine these seafood woes with indiscriminate commercial fishing practices that result in shocking losses of turtles, dolphins, and other marine creatures – collectively known by the impersonal term of “bycatch” – and you’ve got an ocean ecosystem disaster on your hands.

So how do you, as a consumer, choose between sustainable seafood and fish farm seafood in order to lower your impact on our oceans?

This largely depends on two main factors: the type of seafood you’re eating and where it was caught or raised.

The following guide will help you discern the best choice between sustainable seafood and fish farm options.

 Photo credit: Flickr/pdbreen

Pros and Cons of Farmed Fish

Unlike sustainable seafood which requires fishing in wild oceans and rivers, farmed fish is produced and harvested from large tanks which are often (but not always) separated from wild marine spaces. Not only can this reduce the impact on fish populations in the wild, choosing farmed fish eliminates the risk of bycatch and removes the potential to harm coral reefs.

A sustainable fish farm is one that uses responsible methods to raise and harvest fish. This generally entails designing fish pens so as to avoid overcrowding and taking measures to ensure that farmed fish don’t escape into the wild.

However, despite the fact that farmed fish can solve some of the biggest problems with commercial fishing, fish farms have their problems and therefore they’re not a sure-fire way to make a more sustainable seafood choice. Consider the following concerns with fish farming:

• Some species of farmed fish require massive quantities of wild-caught fish as food. Producing one tonne of farmed salmon, for instance, requires the catching of three tonnes of wild fish. It’s a trade-off that may cause more harm than good.

• Farmed fish often suffer from illness. When they escape from their pens, they spread their diseases to wild fish populations to devastating effect, further depleting populations of endangered fish species.

• Fish farms created for species like shrimp require the co-opting of critical wild marine ecosystems like coastal wetlands for fish farm pens, harming other species and wild populations.

As a result of these risks, you cannot simply assume that farmed fish is sustainable fish. Making a truly responsible choice requires a little more digging.

Flickr/avlxyz

Pros and Cons of Sustainable Seafood

Sustainable fishing methods are those that involve catching seafood in the wild using ecologically-sensitive methods. This may include line-caught fishing methods to avoid bycatch and selection of fishing locations to avoid stock depletion of sensitive species. Most often sustainable seafood caught in the wild is labeled with a certification of some sort that either provides information about the company’s methods or the particular standards set by an advocacy group for that particular species or regon. We’ll provide more information on these sustainable seafood certifications next week, but suffice it to say that in general, sustainable, wild-caught fish is usually better than farmed fish if you choose the right species from the right source.

Using Online Tools to Solve the Mysteries of the Deep in Your Quest for Sustainable Seafood

If you’d like to cultivate a more sustainable table that includes seafood and fish from eco-friendly sources, you’ll need to do your research on each individual species in which you’re interested to determine which is better: sustainable or farmed. The following expert guides provide all of the information you need to make the right choice:

• Marine Conservation Society’s Buyer’s Guide to Sustainable Seafood, including Fish to Eat and Fish to Avoid.

• The Switch the Fish Guide from Sustainable Table and GoodFishBadFish.

• Monterey Bay Aquarium’s Seafood Watch Guides (printable options, widgets, and apps).

• Environmental Defense Fund’s Seafood Selector.

• Marine Stewardship Council’s Fish to Eat Guide.

The simplest method for choosing between sustainable wild and farmed is to take your favourite recipe and check one of these guides for the particular fish species you want to cook to determine which is the most ocean-friendly. These guides often provide alternatives when neither is a good idea.

Check back next week when we discuss how to recognize sustainable seafood labels in depth!

Making your own fresh fruit popsicles is fun, quick and easy. A healthy alternative to the sugary-overload that store-bought frozen treats tend to be, this recipe is very versatile. It can easily be adapted to just about any fruit and can be sweetened to your liking. A little experimentation goes a long way, so if the popsicles don’t freeze quite right, dump them in a glass and call it a cocktail.

Choosing fruit for healthy popsicles always means going as fresh and as local as possible. Following the seasons keeps things ultra-fresh and a variety of flavours coming throughout the summer.

In early June,

rhubarb is in great abundance. Although tart to some, it only takes a dash of sweetness to make it more attractive. Or combine it with some strawberries.

By the end of June,

summer’s first berries are quickly coming.

By July and August

the first of the stone fruits are usually apricots, with cherries, peaches and nectaries in full swing. We just have to keep our fingers crossed for plenty of sun and lots of heat.

A variety of sweeteners can be used to make healthy popsicles. Agave syrup has a low glycemic index, meaning it adds sweetness without the sugar high. Organic cane sugar is more intense while honey is more mild. Experimenting with different types of honey, from classic clover to floral wildflower to earthy buckwheat, will add their subtle undertone of flavour along with their sweetness.

Chef Andrea Carlson of Burdock & Co. in Vancouver loves to highlight what’s fresh and local and currently has a popsicle on her dessert menu. After a delicious meal, there’s nothing more refreshing than a tasty Gin & Rhubarb popsicle on a hot summer night. She recommends using silicone popsicle molds, and rosemary twigs for sticks.

Healthy Popsicle Recipe For Summer’s Freshest Fruit

In a medium size pot combine:

• 2-3 cups of fruit (rhubarb, strawberries, blueberries, cherries, apricots, peaches, nectaries). Leave whole if very small, or into chunks if very large. Take pits out.

• 1-2 tablespoons of sweetener. Type of sweetener and how much is really up to you. Or try all-natural coconut nectar!

A splash of water. This keeps the fruit from burning and sticking to the bottom of the pot. Too much water makes for watery tasting popsicles so it’s best to use less and keep and eye on the pot and add more if need be.

Let fruit come to a simmer and let is bubble very gently for about 20 minutes, or until fruit is soft. Place a fine mesh strainer over the bowl, and dump the fruit and all the juices into it. Let the juice drain from the fruit on its own – do not push it through or the juice, and resulting popsicles, will be cloudy. This may take some time – about 20 minutes. Use the pulp in tomorrow’s smoothies.

Pour the popsicle juice into molds. Once it’s half way frozen, put in sticks. Freeze until solid. Enjoy!

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Do you have any fruit combo recipes for summer popsicles? Share below!

Healthy snacks that kids actually gobble up? Yes, it is possible, and we’ve collected some of the best options for the hot upcoming months here!

These summer recipes are so delicious your kids won’t even know they’re healthy! But they are oh-so-good with all gluten-free and vegan, made without added sugar, and filled with healthy fats, vitamins, minerals, and antioxidants.

1. Pink, Green, and Orange Hummus for a Healthy Kid Snack

Parents agree: kids are far more likely to eat their veggies if they’re dipped in something. But instead of choosing a premade dip filled with ingredients that are less than healthy, make your own fun version of hummus that’s as colourful as your kids’ personalities. Start with the hummus base, which is simply 2 cans of chickpeas, 2 tablespoons of tahini (sesame paste), 2 cloves of garlic, the juice of 2 lemons, and a pinch of salt all blended together. For pink hummus with extra vitamins, add a cooked and peeled beet. For green hummus with an omega kick, mix in 1 large avocado. And for orange hummus, blend in 2 cooked carrots. And of course, serve with vegetables your kids will enjoy!

2. Kid-Inspired Roasted Seeds for Summer Snacking

Kids love seeds if they’re flavoured well. Star this healthy snack by tossing some olive oil with healthy seeds like pumpkin, sunflower, and sesames and spread on a baking tray. Then depending on your kids’ preferences, spice them up. Go savoury with red pepper flakes and salt or lemon and ginger. Or add a sweet twist with orange zest or cinnamon. Then bake until golden brown. Let cool and pack in reusable containers for a convenient, healthy snack for kids on the go.

3. Summer Recipe for Rolled Peanut Butter and Banana Log

Skip the bread and make a sandwich using only the peanut butter and banana! Start by peeling the banana and slicing it lengthwise. Then smear peanut butter between the layers before gluing them together in a portable protein-packed snack. Add even more fun by dipping each log into yogurt and rolling it in granola, oats, coconut, or raisins! Freeze it and eat it on a stick for added refreshment.

4. Frozen Whole Fruit for a Tart, Icy Summer Snack for Kids

This one is so easy and fun, it doesn’t really fit into the category of summer recipes! Simply take your child’s favourite fruit – grapes, pineapple, bananas, watermelon, or berries – and freeze them solid. Then fill up a bowl and satisfy their hunger while they cool down at the same time!

5. Star-Shaped Fruit Kabobs for a Healthy Summer with Your Kids

One of the greatest things about designing healthy snacks for kids is the creativity you can use! This summer recipe is one you can all enjoy together. Simply slice your favourite fruits, such as cantaloupe, apples, pineapple, watermelon, kiwis, or even star fruit for instance, and get your kids to use a star-shaped cookie cutter to give the fruit some personality. Skewer them on kabob sticks and enjoy while sitting in the shade. Use all the leftover fruit bits to make a grown-up fruit salad, too!

There’s no reason to stop grilling once it comes to dessert this Father’s Day. As dad gets on his apron, and fires up the grill, create a bonding moment over the barbecue by preparing a healthy grilled dessert with him – grilled fruit!

Grilling fruit brings out its natural sweetness, and helps their sugars caramelize into syrupy goodness. Marinate before hand in some spices and citrus juice to enhance flavours, give a zippy kick to balance the sweetness, and marry well with the smoky goodness that naturally comes from grilling.

Fruits with denser texture to begin with are the best for the grill. Pineapple and melons may be the best fruits to grill. When sliced thick and left in large slabs, they grill up just like a steak, but not really. Other fruits, such as whole strawberries and grapes can still hit the barbecue, but they only need a brief time and will be easier to work with if on a skewer.

After being marinated in juice and spices, and maybe even a boozy kick, fruits on the grill are a festival of flavour. Enjoy grilled fruit on it’s own, or cut up, add fresh berries,, and top with fresh whipped cream for a smoky fruit salad.

If dessert isn’t your thing, and you still like the idea of grilling fruit, add it to a salad or chop up with fresh herbs to make a delightful accompaniment for grilled meats. Add it to salsa with some grilled chilis for tasty twist on an old favourite.

Spicy Marinated Grilled Pineapple

1 whole fresh pineapple

¼ cup orange juice or rum

¼ cup brown sugar

1 tablespoon cinnamon

½ teaspoon ground ginger

½ teaspoon nutmeg

½ teaspoon ginger

1. Peel the pineapple and very carefully cut out the core. Slice into eight rings and place them in a shallow glass dish. In a small bowl mix together everything else and pour over the pineapple. Cover and refrigerate for one hour or over night.
2. Heat a very clean grill to med-hi heat. Drain rings and cook a couple of minutes or until grill marks are deep and dark. Give Pineapple ring a quarter turn for a more dynamic pattern. Flip and repeat.
3. The marinade can be put into a blender with ice and coconut milk for an accompanying tasty cocktail. Mock or not. Your choice.

Summer is upon us – that means that fresh, local fruit and camping. Healthy, camping food and snacks are easy with just a bit of preparation and a dehydrator.

Most fruits and berries dehydrate very well. Their flavour concentrates and their texture becomes much more back country friendly. All of a sudden, camping snacks and meals are packed with fibre and flavour.

When eating dried fruits, it’s important to drink plenty of water to help in their digestion. Make sure to brush your teeth well because they can easily get caught in between teeth and because of their high sugar content, cause decay.

The key to dehydrating is to ensure that the products you are drying of as fresh as possible and of a consistent size. Before drying, wash all fruits and berries and make sure there are no signs of brown spots. The fresher the fruit, the brighter the flavour.

Most dehydrators come with instructions on specific drying temperatures and times for each fruit. If using the oven, set the oven to the lowest setting possible (usually around 200ºF) and let fruit dry on a parchment-lined, baking sheet for 6-8 hours. Drying times will vary, so some experimentation is essential.

Store dried fruits and berries in air tight jars and then use a variety of them when getting ready for your next camping adventure.

Incorporate dried fruits into camping meals in a variety of ways throughout the day. Add them to oatmeal or granola in the morning, eat on their own as a snack throughout the day, and cook a combination of dried fruits on the stove with some water and a cinnamon stick in the evening for a warm and comforting dessert.

Stone fruits

To prepare stone fruits, such as cherries, apricots, peaches, or plums, cut them in half and remove the pits. Cherry pits are most easily removed with a cherry pitter. Lay fruit cut side up on drying racks or on a baking sheet if using the oven.

Once dried, mix cherries with nuts and chocolate chips for a tasty energy snack; apricots and peaches can be cut up small and added to granola bars before leaving on your trip; and plums and apricots are tasty eaten on their own.

Berries

Strawberries are best cut in half, or quarters for very large ones, but all other berries, like raspberries and blueberries are fine left whole. Drying times for berries is significantly quicker than other fruits. They are the perfect addition to oatmeal in the morning or added to tea for a fruity burst. Make fruit tea in the morning and let cool for a refreshing, cold tea during the day.

Apples

Remove the core with an apple corer and then slice ⅛ – ¼ -inch thick with a sharp knife or on a mandolin. Experiment with different varieties of apples, from tart Granny Smiths to sweet Galas, to find your favourite. Apples may be the most versatile of dried fruits and can be used in any of the ways mentioned above.

Coconut oil popcorn is the perfect snack, especially when made stove-top and bursting with the health benefits of coconut oil.

Cooking popcorn in coconut oil is an easy way to include this power-packed, good fat into your diet. It adds a subtle hint of flavour and increases the nutrient content of an already high fibre snack.

The health benefits of coconut oil include maintaining cholesterol levels, weight loss, increased immunity, and relief from heart diseases and high blood pressure, to name just a few. Coconut oil can also be used topically to moisturize skin, hair and treat a variety of skin conditions. It’s amazing for you – inside and out.

With a higher smoke-point (the temperature at which an oil begins to break down due to heat) than most cooking oils, it is a great oil to cook with. It can be used for sauteeing, stir-frying and, of course, popcorn.

While popcorn is most often associated with being the go to companion for a movie, it’s also a fun way to start a dinner party, filling the house with it’s enticing aroma and giving early guests a delightful nibble as they get settled. Whether fresh or leftover from the night before, seasoned popcorn is a great addition to any salad, giving an added crunch and burst of flavour.

Easy Coconut Oil Popcorn

• ½ cup organic popcorn
• 4 tablespoons organic coconut oil
• Sea salt

In a large heavy-bottomed pot, heat the coconut oil on medium to medium-high heat. Add popcorn and put on the lid. Once popcorn begins popping, give the pot a shake or two. The popping should be steady, and steam may come from the lid. Heat may be adjusted – it just depends on your stove. Smelling “burnt” means it’s too hot. As the popcorn is popping, heat 2 tablespoons of popcorn in a small pot or pan on low heat. Keep an eye on it and as soon as it’s completely melted remove from the heat.

Shake the popcorn pot occasionally, until the popping reduces to a pop every couple of seconds. Immediately dump popcorn into a large bowl. Shaking the bowl with one hand, drizzle the melted coconut oil with the other. If not feeling that coordinated, just drizzle the oil all over the bowl of popcorn and then shake the bowl like mad with both hands. Season with sea salt and…

Try adding any of these fantastic flavour combos:

• Curry powder and toasted coconut.
• Chilli powder and cocoa.
• Lemon juice and black pepper.
• Dill weed and lemon zest.
• Beet powder and nutritional yeast.
• Cinnamon and raw cane sugar.
• Parmesan cheese and oregano.

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$6 for 1 x 340ml bottle, or $12 for 2

VANCOUVER      VICTORIA     TORONTO

What’s your favourite kind of popcorn? Share below!

Buying organic all the time is a great way to ensure you and your family are eating the highest level of nutritional foods without unwanted additives or chemicals. But it is not always financially feasible.

To help you decide what is ok to skip on the pricer option, the Environmental Working Group released a 2013 Shopper’s Guide to Pesticides and the “Clean 15″ which lists foods with the lowest levels of pesticide residues.

This is the recipe for a favourite cake in my family: my Gran’s Hot Milk cake with broiled coconut icing. While delicious and impressive, it is very easy and quick to make – you don’t even need to wait for the cake to cool before icing.

I would often get home from school to find one of these cakes cooling on the counter, but once I was diagnosed with celiac’s disease I figured those days were over. Being the extraordinary baker that she is, my Gran simply re-worked the recipe to suit my new diet, and the results were almost identical to my old after-school favourite. This cake is just as light and fluffy as the original, and even better without the gluten!

Cake Ingredients:

• 3 eggs
• 1 cup white sugar
• pinch of salt
• 1 cup all-purpose gluten free flour blend
• ½ tsp xantham gum
• 1 tsp baking powder
• 1/2 cup milk (less 2 tsps)
• 2 tbsp butter
• 1 tsp vanilla

*I used Charlie Brown’s Gluten-free Flour which is a local Nanaimo, B.C.  brand. But any high-quality mix of rice flour, tapioca flour, sorghum flour, and potato starch should yield similar results. Cup4Cup is also a safe bet.

Directions:

1. Beat the eggs well until they are light and creamy, add sugar and salt and beat well.
2. Add the flour, xantham gum, and baking powder, and blend well.
3. In a small saucepan, heat the butter and milk until just boiling.
4. Add the milk and vanilla to the batter and mix until just combined.
5. Bake in a pyrex or ceramic dish for 30 minutes at 350, and if it is not quite cooked through let it sit in the oven for a minute or two with the heat turned off (this is to keep from drying it out.. gluten-free baking is notoriously dry and crumbly and I don’t like anyone thinking that it is inferior!!)

Icing Ingredients:

(I usually double-up on this recipe, but I am a coconut fiend)

• 3 tbsp butter
• 3 tbsp milk
• 6 tbsp brown sugar
• 1 cup coconut

Directions:

1. Let the cake cool for 5 minutes, and in the meantime mash the icing ingredients together with a fork.
2. Spread the mixture over the warm cake evenly, and broil for about one minute or until the icing turns a nice caramel colour and bubbles a bit-  don’t take your eyes off it while it’s broiling because the coconut will char quickly.
3. Take it out, let it cool a few minutes more, and turn the coffee on- this is a cake that deserves proper sit-down enjoyment with your Gran or a lengthy catch-up session with your best girlfriends.

It is old news nowadays if you have an intolerance to gluten. Some individuals even suffer from Celiac disease – a much more serious inflammation of the digestive tract.

However, there are many other foods that can cause sensitivities that we are unaware of – as well as full blown allergic reactions. It can be of great benefit to our well-being to identify foods that do not mesh well with our bodies

There are differences between a food allergy and a sensitivity (or intolerance), with sensitivities being much more common and generally less severe than actual allergies. They can however be hard to differentiate.

The main difference between the two is due to the type of immune reaction and antibodies involved. It can be either an Immunoglobulin G (IgG) response (usually a delayed reaction), or an Immunoglobulin E response (IgE) (an immediate reaction).

Signs you may have a food allergy

• Hives or itchy skin after eating
• Swelling of the lips, throat and mouth
• Instant digestive reactions (pain, vomiting, diarrhea)
• In severe cases difficulty breathing leading to anaphylaxis

The most common food allergens are dairy, wheat, eggs, soy, sesame, and tree nuts. It is important to note that even minor reactions to a certain food, such as hives, may progress into a much more serious reaction.

Signs you may have a food sensitivity

• Headaches
• Bloating
• A general sense of fatigue
• Bowel sensitivities
• Erratic moods

The most common food sensitivities are lactose, gluten and food additives such as sulphites. Reactions to food sensitivities can occur up to several days after the offending food has been ingested. This can of course make it more difficult to pinpoint the specific food. A simple elimination test may help:

• Avoid a suspicious item for two weeks then reintroduce a small amount and pay attention to how body reacts. A negative reaction may signify a food sensitivity.

When in doubt, a Naturopathic doctor can help you in both identifying the culprit, assessing whether your reaction is based on an intolerance or indeed an allergy, and recommend a course of action. A simple blood test provided by your Naturopath is an excellent diagnostic tool for both IgE and IgG reactions.

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>>> Do you have a food allergy or intolerance? How did you start testing for it?

The variety of organic products stashed on supermarket shelves can be overwhelming to choose from. Often, you may find yourself debating – is it is really worth it? Especially at costs up to triple the amount over generic brands.

To help you pick which fruits and vegetables are the absolute, most important to buy organic, the Environmental Working Group released a 2013 Shopper’s Guide to Pesticides which lists foods with the highest levels of pesticide residues.

You can lower your chances of eating nasty chemicals and bug sprays by choosing to buy these 12  foods from organic farmers instead of uncertified companies. While there is a general rule of thumb, “if you eat the skin, you’re letting pesticides in”, it does not apply to all foods.

ethicalDeal has created an easy-to-read infographic for you to share, or print and pin to your fridge, of these 12 foods that you should be opting for organic options.

Happy easy, organic shopping!