We are so happy to see Canada’s revamped food guide finally reflect relevant themes around healthy eating and lifestyle! Although nutrition is highly dependent on one’s lifestyle and we consider this a guide, not a rule book, we believe this a great start and a very welcome change. Rooks to Cooks had the pleasure of connecting with Karen Gilman, a Toronto-based holistic nutritionist, and we asked for her key take aways to share with our readers. We thank Karen for her valuable and helpful commentary and suggestions! Link to Canada’s Food Guide:https://food-guide.canada.ca/en/
Karen Gilman: As a holistic nutritionist I have never paid much attention to food guides choosing instead to work with clients and provide them with custom meal plans based on their individual needs. However, the recent launch of the new Canada’s Food Guide has been getting lots of press, so I decided to take a look and see what all the noise was about. I was pleased to see how well-rounded the new food guide is, and I am happy to share the TOP 4 things that really resonated with me:
1. Choose protein foods that come from plants more often.
As a holistic nutritionist with a special interest in vegetarian diets, I was pleasantly surprised with the addition of this recommendation. Yeah! I absolutely love this. Yes, as Michael Pollan said “eat food, not too much, mostly plants.”
As someone who has been following a mostly vegetarian diet for about 30 years now, plant-based proteins have always been the hero on my plate. However, most people think of animal-based options when it comes to protein. As a mom with a vegetarian daughter, I am always asked how she gets her protein and I always tell people there are so many options, even for those who say they hate tofu.
Things like beans, lentils, chickpeas are all great plant-based options you can incorporate into your meal or build your meal around. Nuts and seeds and even vegetables have protein. It really isn’t difficult to get enough protein following a plant-based diet but you don’t have to go plant-based all the way. Start with “Meatless Monday” and then add more plant-based meals as you become more comfortable and find options your family likes. Trying adapting family favourites and make tofu stir fry instead of chicken or make black bean tacos instead of meat tacos.
2. Have plenty of vegetables and fruits.
It may come as a surprise to lots of people that half their plate should be made up of fruits and vegetables. I think a lot of people have been following the old “protein, carbohydrate and a side of veggies” mantra for preparing meals with the traditional meat, potatoes and a side of veggies. This veggie half of your plate can be anything from a single vegetable, a mix of vegetables or even a green salad. Or make soups and stews with lots of different vegetables. Believe it or not but you don’t need as much protein as you think and vegetables have protein too!
3. Be mindful of your eating habits.
This was a really insightful addition to the Canada Food Guide. Not only is it important what you eat, but how and when are also important. Are we eating because we are hungry or are we eating because we are bored or even stressed or anxious? It is important to look for our internal cues, so we eat when we are hungry. And, of course, enjoy our food. Food should be savoured and not inhaled on the go. If we eat in a relaxed manner, our bodies will be able to digest our food properly and absorb all those amazing nutrients.
4. Cook from scratch.
Now here’s an idea! Cooking from scratch. I think our culture has moved away from the notion of cooking from scratch. It seems everyone is too busy to cook these days which is so unfortunate. We need to get back in the kitchen, not just for ourselves but for our kids. How are they going to be able to feed themselves? We don’t want them to eat a diet full of fast or processed food. That’s not going to help the ever-increasing rate of obesity and Type 2 diabetes. Just basic skills like learning how to make an omelet or even boiling pasta will go a long way in helping them be self-sufficient when they move out on their own.
Rooks to Cooks offers our kids just this chance. Forget about all those YouTube food videos! Hands-on cooking is where it’s at. At Rooks to Cooks kids will not only learn how to cook but to become more comfortable and confident in the kitchen. Kids also gain the opportunity to expand their palate by trying new foods. How awesome is that?? Too many of our kids eat the same thing over and over again. At the Rooks to Cooks cooking classes, chef instructors take the time to explain about nutrition and how to safely navigate a kitchen. Kids will come away with a keen understanding on how important cooking really is and how easy and fun it can be.
About Karen Gilman: Karen is a Toronto-based holistic nutritionist who is passionate about supporting families with vegetarian children. Even if you don’t have vegetarian children, but are looking to incorporate more plant-based proteins into your family’s diet, Karen can provide you with some guidance.
Flynn McGarry is not your average kid. Truthfully, he is quite extraordinary. Ever since he was a small child, he has loved cooking. So much so that when he was 10 years old, he decided that he was going to start his culinary journey and not just aim for a career but have it dominate his life.
Currently at age 19, Chef Flynn is not only a master at his craft but runs his very own restaurant in New York City called, Gem and is the subject of the documentary entitled, Chef Flynn. It’s an engaging documentary about McGarry’s journey, which concludes as he prepares to open his Manhattan restaurant.
Chef Flynn, Directed by Cameron Yates, opens at the Hot Docs Ted Rogers Cinema on Friday, January 25, and runs to Thursday, January 31. This documentary is sure to inspire as it captures Flynn’s singular drive and passion for cooking and follows the incredible rise of this culinary prodigy. To purchase tickets to the documentary: https://bit.ly/2FVQMSa
Watch the Official Trailer:
There is no doubt that Flynn McGarry is not only an inspiration to all budding young chefs out there but to anyone wanting to pursue their chef dreams. In 2015, McGarry was named one of Time magazine’s thirty most influential teens and there is no question that we will be hearing a lot more from this talented young man in the years to come.
Bonne Laufer had the chance to chat with him about his culinary life and what it took to get where he is today.
Q: Cooking is something that you have always been passionate about. As we see in your new documentary, Chef Flynn, the passion really kicked in at around age 10. How did you know at that age that this was something you wanted to spend the rest of your life doing?
Chef Flynn McGarry: I don’t think that it was a conscious decision at that age that this was something I wanted to spend the rest of my life doing but I’ve always been the kind of person that if I am enjoying something, then I want to keep doing it. So, becoming a chef was a natural progression for me. It never started as, I want to be a chef, it was just that I loved cooking and I kept doing it. Being that young I was never pressured into anything and I could have stopped whenever I wanted but I just truly loved doing it and it turned into something much bigger than I could have ever anticipated.
Q: You’ve always had the support, help and backing from your family. How important has that been in shaping who you are and what you’ve become?
CF: It was definitely an integral part of my life especially as a child because I looked to my parents for guidance. I think having that support gave me the confidence to actually go work in kitchens or set up a pop up restaurant in our home and let me fulfill my cooking dreams. My parents knew from the beginning that this wasn’t just a hobby. They supported my passion and, along with my sister, were with me every step of the way. Without that there is no way I would have gotten this far so quickly.
Q: We learn through the documentary that you were so passionate about cooking that you turned your bedroom into a makeshift kitchen. What was it like for you to get started at such a young age and as things were seriously progressing as you got older how did you handle knowing that this was something you were really going to do for the rest of your life?
CF: I don’t think I ever really thought about it like that to be honest. It just kept progressing and I was always finding new things to cook and I really enjoyed what I was doing. I still think of it the same way, I keep finding new things that I enjoy about it and I think that is really what keeps me going. Every day is a new experience and being inspired and getting to create exciting new dishes is a dream for me. To be honest, it’s very rare for me to think, ‘this is my job’. I appreciate all the opportunities that I have been given and I love having this freedom to create and make people happy with the food that I present.
Q: When the documentary was being shot was it annoying to you at any stage? The cameras were constantly in your face and we do get to see you when you are most vulnerable.
CF: It really wasn’t that bad but for me the most important element was having trust in the person who was making it. I have known the director/cinematographer Cameron Yates for a very long time so it made me a lot more comfortable for him to film certain things that you see in the documentary.
Q: It was such a fascinating and honest look at your life and I especially love the footage of you as a little baby – not quite a year old and banging around the pots and pans!
(laughs) Ha, I know. I guess I was destined to be a chef at a VERY early
age! My sister found that footage and it was a nice addition to the
Q: What is the biggest lesson you have learned over the past 9 years since you started taking your cooking seriously all the way to having your very own restaurant in New York City?
CF: I think the most important thing that I have learned is that you have to be very confident but also, I think about everything as though I am constantly learning. You can NEVER stop learning and I am always inspired by other chefs and the people I surround myself around. I never take the attitude ‘oh, I know this’ because you never know everything. My goal is to learn as much as possible and to continue learning.
Q: We know that cooking has always been your passion and you can spend 24 hours a day cooking if you could but there had to have been time to just be a kid?
Well yeah, I was a kid until I was 12 years old and then I was just kind of over it. (laughs) For me, spending time cooking was kid stuff. I never felt like I was missing out on anything and I never felt the need to play or partake in other programs. I was doing something that was interesting to me and I never felt left out or that I was missing out on anything. Don’t get me wrong, everyone is different, and I think the freedom of being a “kid” is needed and great but for me I was perfectly happy doing what I was doing. My parents were always happy and supportive with my decisions and, in fact, encouraged me to take some time away from the kitchen but I was always most happy when I was cooking and creating new dishes.
Q: With so many TV options out there today, cooking and baking shows are all the rage. We can’t get enough of them and I was wondering why you think we are all fascinated by them?
CF: I think it’s because they are interesting, and people want to learn how to cook. Chefs are interesting people and are artists in their own right. I see them as not disconnected, as many art forms are, but it’s partaking in something that we can relate to. People get ideas from these shows and many see themselves in the contestants. Especially the shows that feature every day home cooks who want to explore their passions. I think it gives people confidence and there are so many elements that give people something to be interested in.
Q: Who inspires you?
CF: There are so many Chefs that I am inspired by like Daniel Humm, René Redzepi and Thomas Keller. I am constantly inspired by people I work with and who have the same drive and passion that I have for cooking and creating.
Q: At Rooks to Cooks some of the things that we are passionate about is empowering our students, we’d like our young chefs to become more independent, we want them to build self-confidence and support their self-expression through a culinary education. How did these elements play in for you growing up as a young chef?
CF: All of those things were and still are very important to me. That is one of the reasons I started my pop up restaurants. There is always a learning curve but what was most exciting for me was creating and then executing the dish. I always try to find a balance between the two. It’s fun to create and take into consideration who and what inspires me so that I can add that to my dishes, but I also make sure I put my own spin on it and create my own style of food. It takes a while to do that and I only feel like now I can sort of define what that is, but it took many years to figure it all out.
Q: What is your creative process like? You now run your very own restaurant and I am sure that you spend a lot of time creating new and exciting dishes for that. You offer 12 courses so it must give you such freedom to express yourself in so many different plates.
CF: We try to change things up almost daily. I definitely have some signature dishes that people expect but I try to change something up all the time. I never want to be boring or stale. The idea behind our menu is to showcase what is available and what is inspiring at that moment too. Obviously, some ingredients are only available at certain times of the year, so we work around that. It all starts with the ingredients and the farmers that I work very closely with, but from there I look at the foods as an art form. I can’t really explain my process but it’s all about what I have to work with and what inspires me. Having the restaurant gives me structure so sometimes I keep the same menu because I am not inspired that day, but other times I may change it up 4 times a week; it really just depends. I want it to be a very personal restaurant in that way, where the food changes by what I am inspired by and what interests me.
Q: Do you ever surprise yourself with what you cook?
CF: (laughs) Every once in a while I will make something and think, wow, I didn’t expect that! I may put something in the menu that I don’t necessarily like but customers love and ask for. It really is a new experience every day.
Q: I was wondering if you ever step back and say to yourself, wow – I can’t believe what I have accomplished, and I am not even 20 years old! Hard work definitely pays off!
CF: I don’t do that for that exact reason. If I did that, I don’t think I would be doing what I am doing. Age is just a number, I can’t focus on that and sometimes I wish others wouldn’t either! You’re right, I have worked really hard to get where I am, and I don’t plan on doing anything less. It’s a tough business but I love it and it really makes me so happy.
CHEF FLYNN’S KID-FRIENDLY ADVICE:
1.What advice would you give to young and aspiring cooks and chefs?
CF: Find a style or an entry point to cooking. While it is important to cook your own stuff and kind of create dishes and be creative with it, you can’t do any of that until you know all the basics. So learn all the basics on your own or go work somewhere to learn all the basics, and then from there start kind of doing your own thing. But never be like, “Alright, I’m done learning from other people.” Never get to a place where you think you know everything, because you never will. You are always going to be a student and you are always learning. Yes – you are going to constantly mess up but that’s ok and a huge part of it. Especially in cooking – there’s always something else to learn. You have to work really hard, but you also have to enjoy the work. It is long days and it can get tiring and trying at times but if you actually truly love it, then it’s easier to stomach than if you feel like it’s just become a routine job.
2. What skills does a young aspiring chef HAVE to learn?
CF: Knife skills are really important and a sense of urgency. Especially for young cooks wanting to work in the industry or a professional kitchen. It’s something that a lot of people don’t have anymore, but it is so important especially for a higher level of cuisine. Also, be a team player. You’re not going to get anywhere on your own and it’s important to work with others and respect them as well.
3) What is the best way to persevere and not let things get you down?
CF: It’s different for everyone but for me cooking is my outlet, I find it therapeutic. It could be the roughest day at work, but I always try to focus on the task at hand and it calms me down. I am working with my hands and creating something tangible which always gives me a sense of satisfaction and accomplishment.
4) What is the most gratifying thing about becoming a Chef?
CF: People liking your food! That is a huge thing for every chef — seeing the reaction from people eating your food and knowing that they are really enjoying it. What we create is special for people and when they come and eat in my restaurant for example to mark special events in their lives nothing makes me happier to know that I have made that day a little bit more special.
5) What is the best way to relieve stress?
CF: I like to read about anything that is NOT about cooking or I will go see a movie or watch a show on TV that has absolutely nothing to do with food! For me it’s been really important to be able to remove myself from it in some way for a few hours of the day.
6) What is your favourite guilty pleasure food?
CF: I love ice-cream! I eat ice cream way too much! I don’t know if it is a guilty pleasure at this point, I have just really come to terms with it!
Bonnie Laufer and Rooks to Cooks would like to thank Chef Flynn for taking the time to talk about his love of cooking and his amazing career! We wish him continued success in all his future ventures.