with Dr. Alda Ngo and chef Blair Lebsack
vegetables, toasted nuts and seeds and a squash and kale salad in cayenne mignonette
by Mary Bailey with photos by Romy Yamsuan
Chef Blair Lebsack of RGE RD joined with the Whole Family Health Clinic to raise awareness and funds to support men’s health research and services. Together, they created a mindful eating cooking class at RGE RD to support Movember, the worldwide movement for men’s health.
“There is a gender health gap. Studies show men are in poorer health,” says Dr. Alda Xuan-Mai Ngo, co-owner of Whole Family Health Clinic.
“Studies are showing the impact of diet on men’s health. For example, we are learning what the best foods are for fertility, prostate health, cancer and heart disease prevention as well as mental well-being,” says Alda.
The idea was to create a meal that modelled mindful eating and to talk about why and how being mindful matters.
“We had a group of 12 men. Most were new to RGE RD and over half came with tickets bought by their wives and one mother-in-law,” said Blair.
On the menu was grass-fed beef, an assortment of seasonal vegetables, nuts and whole grains. The plate followed the new Canada Food Guide which recommends that half our plates are vegetables, one quarter is protein and one quarter is whole grains.
St. Albert’s Hutch & Howl provided a juice made specifically for prostate health and Eric Whitehead from Untamed Feast made chaga tea. Both will be available at the Butchery (the store next to RGE RD) when it opens later this year.
“Grass-fed beef has five times the Omega-3 acids,” says Alda. “Whole grains reduce the risk of heart disease, stroke, obesity, Type 2 diabetes, and chronic inflammation. Some types of fiber in grains act as prebiotics and support beneficial gut bacteria too, which helps to lower the stress hormone cortisol. There are studies that say colourful vegetables can help prevent prostate cancer. The phytochemicals that make them colourful are also powerful antioxidants, which reduce tumour growth,” says Alda.
“Mindful eating is not just about what, but how and why to eat certain foods,” says Alda. “We have to be in the bigger picture—knowing where the ingredients come from helps us appreciate and enjoy the food more. Slowing down allows us to be attentive to texture, smells and to absorb more nutrients. And there are the benefits of gratitude,” she says.
“Eating with the seasons gives your body what it’s looking for. Your body responds. Our local root veg helps us get through the cold dark winter,” says Blair.
“It’s not as hard as you think to choose food that is not only good for us, but delicious too,” says Blair. “If we show men how simple it can be, and the huge benefits small changes can have, they’ll practice mindful eating.”
Are there plans for more events? Yes! say Blair and Alda.
“The response was really positive. I was impressed by the men and how open they were. There was quite an age range, from a father and son to a man in his 70s. Helpful that it was at RGE RD—it was a delicious meal and Blair is a great ambassador,” says Alda.
Braised Grass-fed Beef with a Black Garlic Coulis with Farro and Lentils, Vegetables, Toasted Nuts and Seeds and a Squash and Kale Salad in Cayenne Mignonette
Blair based this menu for four on the new Canada Food guide—half the plate fruit and vegetables, one quarter whole grains and one quarter protein.
Grass-fed Beef
| 2 oz/per | (8 oz total) Rge Rd uses beef from Tandria Dexter or Nature’s Green Acres |
| ½ c | beef tallow (or oil, grape seed or canola) |
Black Garlic Coulis
| 2 bulbs | black garlic |
| ½ c | vegetable stock or water |
| 2 t | sherry or cider vinegar |
| ½ t | lemon juice |
| 15 g | hemp seeds |
| 1 t | kosher salt (maybe a bit more to taste) |
| ½ | shallot |
| 1 t | hot sauce |
Put all ingredients into a blender and blend. Wipe down sides with spatula and re-blend until smooth and thickened. Makes about 1 cup.
Farro
Rinse the farro with water. Add 1 cup farro to a pot with 3 cups of water. Bring to boil and then reduce heat to a simmer. Cook until the grains are tender, about 25 minutes. Add 2 teaspoons salt after the farro is cooked.
Lentils
Rinse the lentils with water. Add 1 cup of lentils to a pot with 3 cups of water. Bring to boil and then reduce heat to a simmer. Cook until the lentils are tender, about 15-20 minutes. Add 2 teaspoons salt after the lentils are cooked.
Vegetables, Nuts and Seeds
| ½ | medium-sized Hubbard squash (blue Hubbard or red October are great) |
| 2 | carrots, peeled and small diced |
| 1 | leek washed, trim off green top, slice thinly |
| 2 T | mixed herbs (finely chopped parsley, thyme, sage) |
| handful | cherry tomatoes, sliced in half, sprinkled with a little salt and warmed slightly, reserve |
Cut squash in half, scoop out the seeds and discard. Peel squash (probably with a knife because of the tough skin). Make ribbons with vegetable peeler first, dice the remaining. Reserve the ribbons for the salad. Toast the nuts and the seed in a pan or in the oven at 350ºF. Break walnuts into smaller pieces once toasted.
Add 2-3 tablespoons of beef tallow (or oil) to a pan over medium heat. Add the carrots, leeks and diced squash and cook for about 5 minutes, stirring as needed. Add pre-cooked lentils and farro and cook for 5 minutes, adding ¼ cup of water or vegetable stock. Add nuts, seeds and herbs, stirring to incorporate all ingredients. Season with salt and pepper.
Squash and Kale Salad
| squash ribbons | |
| 1 bunch | kale |
Wash kale and tear into bite-sized pieces.
Toss kale and squash in cayenne mignonette and 1 teaspoon salt and let marinate while preparing the meal.
Cayenne Mignonette
| 2 T | pickled cayenne (or other pickled pepper like banana peppers) |
| ½ c | Riesling vinegar (white wine vinegar) |
| ½ | shallot |
| dash salt |
Mix and toss with the kale and squash.
To serve, slice beef if necessary. Place a dollop of black garlic coulis on four plates. Add the beef on top. Divide the vegetable mixture between the plates, as well as the tomatoes, then follow with the salad.
Serves 4.