RECIPES

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Lemon Coconut Pistachio Energy Balls

(Gluten Free/ Vegan/ Refined Sugar Free)

Ohh Yes!

A bright pick me up!  The perfect snack while you're out and about enjoying the sunshine, or when you need a energy and brain boost ;D

 

Ingredients 

 

  • 1 cup. oats

  • 1/2 cup shredded coconut

  • 2 tbsp hemp hearts

  • 1 tbsp chia

  • 1/4 c pistachio 

  • 1 scoop protein powder

  • 1/3 cup maple syrup

  • 2 tbsp Earthbalance melted

  • 1/2 lemon, juiced

  • lemon zest

Directions

  • Blend dry ingredients together in food processor, until mixed well and fine crumbs formed.

  • Add wet ingredients and blend until dough forms.

  • Roll into balls with hand and place onto baking sheet. 

  • Place in fridge while you prepare chocolate topping.

Chocolate topping (optional - but not really ... just because it's obvious you should add this).

  • 1/2 chocolate bar,  melted (I used 85% cocoa)

  • 1 tbsp coconut oil stirred into melted chocolate

  • drizzle / dip energy balls with chocolate

  • crush shelled pistachios and sprinkle on top of wet chocolate

  • Add a dash of sea salt on top

Now eat up and soak up that sunshine!

Sweet Potato Wedges with Avo-Lime Dip

By Margot Lattanzi, HBSc, Naturopathic Medical Intern

Between sweet potato and avocado, you can’t go wrong. The combination of the two foods provides endless health benefits, lots of colour and is jam packed with flavour. This recipe is a staple in my kitchen! The spices pair nicely with the orange root vegetable and the lime adds a punch to the classic avocado.

 

Ingredients:

Wedges:

  • 1-2 Sweet Potatoes

  • 3/4 cup Olive Oil

  • 1/2 tsp Cinnamon

  • 1/2 tsp Paprika

  • A pinch of Chili Flakes

  • Salt and Pepper to taste

 

Dip:

  • 1 Avocado

  • Lime juice to taste

  • Hot sauce to taste

 

Instructions:

Sweet Potato Wedges

  1. Preheat oven to 400 F.

  2. If you are choosing to peel the sweet potato, do that now (leaving the skin on will create a more crispy fry).

  3. Cut the sweet potato into wedges and place on baking sheet.

  4. Combine olive oil, cinnamon, paprika and chili flakes in a bowl.

  5. Lightly coat the wedges with the oil mixture, making sure to get all sides of the potatos

  6. Sprinkle with salt and pepper.

  7. Place in the oven and cook for approximately 20-40 minutes (depending on thickness) or until golden. Flip half way through.

 

Avo- Lime Dip

  1. Peel and de-pit the avocado.

  2. Mix the avocado in a food processor (If you do not have one, mashing with a fork works fine).

  3. Add lime juice and hot sauce until desired flavor, continuing to mix along the way.

 

Quick and Easy! Enjoy :)

Beet & Cauliflower Bean Dip

Michelle Jackson, BMSc. (Hons.), Clinic Intern

This brightly coloured dip is full of fiber, protein, and antioxidants: the perfect snack! It's also a great way to incorporate more veggies into your diet. Recipe adapted from Healthy & Psyched blog.

Ingredients:

1 roasted medium-sized beet

1.5 cups of chopped cauliflower

1/2 can (540mL) of white kidney beans 

1 TBSP tahini

 Juice of 1/2 lime

Dash of sea salt

cilantro (optional) 

Instructions:

1. Roast beet. Pre-heat oven to 400F and prepare beet by wrapping in foil with a small amount of oil. Cook for 40-50min or until tender. 

2. Chop cauliflower and steam. Alternatively, you could roast cauliflower to create a smokey flavour!

3. Blend roasted beet, steamed (or roasted) cauliflower, kidney beans, lime juice, tahini, and salt in either a blender, food processor, or large bowl with hand-held mixer to combine.

4. Garnish with cilantro and enjoy!

Buffalo Cauliflower Tacos

Heather Robinson, BA (Hons), Naturopathic Medical Intern

So apparently tacos are 'trending' right now and as much as I love a good old classic childhood taco (Old El Paso kit), sometimes I crave something a little lighter and fresher. My husband is also temporarily vegan which means I need to get a bit more creative in the kitchen.  This was a hit! Not only does it have tons of veggies that help with phase II of liver detoxifcation (cabbage, brussel sprouts and cauliflower) but is also cleverly disguised as a comfort food.  Yes, please. 

 

Ingredients 

- 1 head cauliflower chopped into florets 

- 2 cups gluten-free breadcrumbs 

- 1 cup oat flour (blend oats)

- 1 can coconut milk

- 1 tsp garlic powder

- 1 tsp paprika

- salt and pepper to taste

- corn tortillas 

- 1 cup buffalo sauce + 1 tbsp

- 2 cups coleslaw mix (I bought pre-packaged)

- 1/2 cup Vegan Mayo +1/4 cup

- 2 limes

- 1 avocado sliced

 

Instructions

- Mix oat flour, coconut milk and spices together

- Cover cauliflower florets in the batter and then cover with breadcrumbs 

- Bake at 350 for 15 minutes 

- Mix vegan mayo with juice of 1 lime.  Add coleslaw mix and toss.

- Remove cauliflower from oven and toss in buffalo sauce.  Return to oven for 10 minutes. 

- Mix  the rest of vegan mayo with 1 tbsp of Buffalo sauce in a side dish (sauce to spread on tortilla

- Apply some of the spicy mayo to the corn tortilla 

- Add some cauliflower, coleslaw and avocado and a slice of lime and badda bing - TACOS 

 

*Can be modified to include dairy if desired 

Oatmeal Superfood Bars

Sarah DiMunno, HBSc., Naturopathic Medical Intern

Recently, I’ve been pretty bored with my breakfast line up, constantly swapping between smoothies and plain old oatmeal. I would love to whip up a traditional breakfast featuring eggs and bacon every morning, but let’s face it I’m not superwomen. Sleep usually trumps food during the morning battle, leaving less time for breakfast prep. My solution = Oatmeal Superfood Bars! Prep is super quick and can be done at the beginning of the work week so you can grab and go each day for breakfast or midday snack. There’s about 11 g of protein in each square keeping you satisfied and energized for your morning hustle. Also, most of the ingredients fall under the superfood title (nutrient-rich food). So even though none of us are superheroes, I think this gets us a little closer…right?

 

Ingredients:

Base:

  • 2 cups old fashioned oats

  • 1 cup slivered almonds

  • 3 tbsp honey

  • 1 tbsp coconut oil

  • 1 tsp kosher salt

  • 1½ tsp cinnamon

  • 2 bananas

  • 1½ tsp vanilla

  • 1 scoop Favorite Vanilla Protein

  • 2 tbsp ground flaxseed (optional)

 

Topping:

  • ½ cup old fashioned oats

  • ¼ cup slivered almonds

  • ¼ cup pumpkin seeds

  • 1 cup fresh blueberries

  • ¼ cup of coconut-almond milk (or unflavoured milk alternative)

  • ¼ tsp cinnamon

Directions:

  1. Preheat oven to 350°.

  2. Lightly grease Line 9 x 9 baking pan with coconut oil

  3. Add all base ingredients to food processor until completely combined and wet, this may take several minutes depending on the ripeness of the banana.

  4. Pour mixture into prepared pan and smooth out with spatula until evenly spread.

  5. Bake for 8-10 minutes, until base is solid enough to hold toppings.

  6. While waiting for the base to cook, combine topping ingredients in a medium sized bowel.

  7. Remove pan from oven and spread topping evenly over base.

  8. Bake for an additional 15 mins.

  9. Portion out squares and place in tupperware for easy access snack and breakfast options. Store in fridge for up to one week.

 

Recipes Adapted from: http://ahealthylifeforme.com/oatmeal-superfood-breakfast-bars/

Quick & Easy Almond Flour Pancakes

Tamara Kung, B.A. (Hons), Naturopathic Medical Intern

For mornings where you want to indulge in the feeling of a drawn out, feel-good breakfast but may not actually have the time for.  These pancakes can be whipped up quickly, letting you enjoy the luxury of a relaxing morning - even on weekdays!

 

Makes 4 big or 6 small pancakes.

Ingredients:

Wet

  • 2 flax eggs (1 flax egg = 1 tbsp ground flaxseed: 3 tbsp water) 

  • 2 tbsp coconut oil, melted

  • 1 tbsp maple syrup or honey 

  • 1/4 - 1/2 cup water

 

Dry

  • 1  1/2 cup almond flour

  • 1/2 tsp baking soda

  • 1/2 tsp cinnamon 

  • 1/4 tsp salt

 

Topping suggestions

  • Nut butter

  • Pumpkin puree

  • Frozen fruit medley (blueberry, strawberry, blackberry, and dark cherry are shown here)

 

Directions

  • In a small bowl, whisk together flax egg and let sit until ready to combine with all the dry ingredients.

  • In another bowl, melt coconut oil and add maple syrup.  Stir it up. 

  • Place a frying pan on low medium heat.  Add coconut oil to coat pan.

  • In a large bowl combine dry ingredients and mix for even distribution.

  • Add all wet ingredients and stir until you reach batter consistency (you may need to add more water to get it to you desired consistency).

  • Drop batter onto pan.  Be patient and flip only once you see golden brown on the bottom (~5-7 minutes).  Flip and let it get golden brown on this side too about 5 minutes.

  • Top with your favourite toppings, feel free to jazz it up to your own tastebuds! 

 

These, unlike their traditional counterparts, store well once cooked!  Keep them in a container and heat them up on a pan the next morning for an even smoother morning the next day.

Avocado Mousse

Heather Robinson, B.A. (Hons), Naturopathic Medical Intern

You know those cravings that just won't quit? Chocolate is one of those cravings for me and usually, cravings are a sign that your body is missing something. This could indicate a magnesium deficiency, which is a co-factor in neurotransmitter synthesis, so it literally makes us happier.  Why deprive ourselves of this?! The problem is, chocolate is often high in sugar so it isn't ideal for an after-dinner pick-me-up. Here is a recipe that is ideal for people with all types of food restrictions, low in sugar and high in omega fatty acids.  It is perfect for keeping you satiated.

 

Serves 4

Ingredients

- 2 medium  ripe avocados

- 2 tbsp honey, maple syrup or sweetener of your choice (ie. stevia)

- 1 tsp vanilla

- pinch of salt

- 1/4 cup pure cocoa

- 1/4 cup additional ingredients such as unsweetened shredded coconut, nuts/seeds, chocolate chips or whatever you'd like

 

Directions 

- Scoop out avocados and place in medium sized bowl

- Add cocoa, salt, vanilla and sweetener and mix on high until lumps of avocado are no longer there

- Once smooth, add in other desired ingredients and incorporate

Enjoy! xx

 

 

Protein Bars

Michelle Jackson BMSc (Hons), Clinic Intern

I'm so happy to have recently found this recipe (directly from Skinny Ms. Blog: No-Bake Workout Bars.) This recipe uses simple, common ingredients and only takes 5-10min to whip up a batch that will last the whole week. The bars are high in protein, fat, and fibre, and has been the perfect breakfast for me - something I can grab quickly on busy mornings and will sustain me for hours. They would also make a great post-workout snack! 

Play around with different nut butters, protein powders, and ingredients (like nuts or dried fruit) to create different variations, I know I will! 

If you're interested in the nutritional breakdown, check out the original recipe: http://skinnyms.com/no-bake-workout-bars-recipe/.

Ingredients:

2 cups rolled oats 

1/2 cup protein powder (I used a chocolate flavour) 

1/2 cup chocolate chips (I chopped up a Lindt Dark Chocolate 70% Cacao bar)

1/2 cup raisins

1/2 cup ground flax seed

1 cup natural peanut butter

1/2 cup lite coconut milk 

2-4 TBSP raw honey (depending on your sweet preference) 

Directions:

1. In a blender, pulse 1.5 cup of rolled oats until it becomes a flour-like consistency.

2. In a large bowl, add the oat flour, remaining oats, protein powder, chocolate chips, raisins, and ground flax seed. Stir to combine. 

3. In a medium bowl, stir together the peanut butter, coconut milk, and honey.

4. Pour the wet ingredients over the dry ones, and stir until combined.

5. Pour mixture into a 9x9 or 7x11 pan and press down using a spatula (or your hands) to form an even surface.

6. Transfer to refrigerator (you'll have to wait a few hours for it to harden) and cut into 12 bars. Enjoy! 

Homemade Falafel with Lemon Tahini Sauce

By Margot Lattanzi, HBSc, Naturopathic Medical Intern

Did you know that largest falafel ever recorded was 164.4 lbs!? While this recipe won't compare in size, it’s sure to compare in flavour! Jam packed with protein, fiber and vitamins and minerals such as calcium, iron and magnesium, these little balls make a great meat substitute and pair wonderfully with fresh lemon tahini sauce. You are in for a real treat my friends :)

 

Ingredients

Falafel:

  • 1 can of chickpeas or ~2 cups dried chickpeas (soak overnight)

  • 1/3 cup parsley, chopped

  • 4 cloves of garlic, minced

  • 2 shallots, minced

  • 2 tbsp raw sesame seeds

  • 1.5 tsp cumin

  • 1/4 tsp salt

  • 1/4 tsp pepper

  • 2-4 tbsp all purpose flour

  • Olive oil for cooking

 

Lemon Tahini Dressing:

  • 1/2 cup tahini paste

  • 1/2 tsp garlic powder

  • 1/4 tsp salt

  • Lemon juice to taste (I used about a half a lemon)

  • At least 2 tbsp of warm water (add until desired consistency)

 

Instructions:

Falafel:

  1. Preheat oven to 375 F

  2. Combine chickpeas, parsley, garlic, shallots, sesame seeds, cumin, salt and pepper and process in a food processor (looking to get a crumbly texture)

  3. Add flour to the mix until you are able to make small balls with the dough without it sticking to your hands (I used closer to 4 tbsp)

  4. Throw into the fridge for 30 minutes – 2 hours to help firm up the dough

  5. Gently coat a baking sheet with olive oil and drop the dough onto the sheet in small balls (~ the size of a tablespoon). Flatten with a spatula to make a disc shape

  6. Bake for 15-20 minutes, flipping halfway through. I coated the falafel before I flipped them to make sure the bottoms were always lightly coated in oil to avoid sticking

  7. Cool and enjoy!

 

 Tahini Dressing:

  1. Combine all ingredients into a food processor and mix

  2. Continue to add water until desired consistency

 

Recipe adapted from: http://minimalistbaker.com/easy-vegan-falafel/

Mexican Mayhem

Sarah DiMunno, HBsc., Naturopathic Medical Intern

When I was younger, my Nonna would call me asking “What are you eating?”. I would then go on telling her about my meals of the day. It sounds funny but coming from an Italian background food plays such a huge role in our culture and social life. This is also the case for many other cultures but can be a forgotten practice in our busy lives. This is why I decided to ask my friends Julie and Ayla to come over to catch up and snack on some nachos (veggie loaded of course). The combination of friends and food brings back a mindful aspect to eating and allows the enjoyment of the experience of eating rather than seeing it as a means to an end.

 

For Christmas, I got a food processor (yay!) and the Oh She Glows Every Day Cookbook (double yay!), which turned out to be the greatest combination since the author loves using food processors in her recipes. To compliment our nachos, we decided to make The Fresh Cherry Tomato Salsa, The Freshest Guacamole, and Ayla’s Not So Sour Cream. Making your own sauces is really satisfying and ensures the freshest flavours. It also eliminates the use of preservatives and unwanted ingredients. I hope you are inspired to invite some friends over and create some Mexican Mayhem of your own!

 

Fresh Cherry Tomato Salsa

 

Ingredients

  • 1 large clove garlic, minced

  • 2 green onions chopped

  • 1 jalapeño (include seeds for more heat)

  • 1 cup fresh cilantro leaves

  • 1 ½ pounds (675 g) cherry tomato

  • ½ tsp fine sea salt

  • 3-4 tsp fresh lime juice

  • ½ tsp to tbsp of extra-virgin olive oil

  • Freshly ground black pepper

  • Red pepper flakes (if desired for heat)

 

Directions

  1. Add minced garlic, green onions, jalapeño, and cilantro into a food processor and process until finely chopped.

  2. Add tomatoes and pulse until mixture is chunky or continue if you like a smoother salsa

  3. Place mixture into a colander for about 30 mins with salt over the sink, stir every so often to help drain the extra liquid.

  4. Add in the lime juice, oil, pepper, and red pepper flakes.

  5. Save ½ to ¾ cup of salsa if going on to make guacamole and then enjoy!

 

The Freshest Guacamole

 

Ingredients

  • 2 large ripe avacados, pitted

  • ½ to ¾ cup of The Fresh Cherry Tomato Salsa (seen above)

  • Sea salt (to taste)

  • Fresh lime juice

 

Directions

  1. In a bowl, mash avocado until your desired consistency.

  2. Mix in salsa, lime, salt and enjoy!

 

Ayla’s Not So Sour Cream

 

Ingredients

  • Plain Greek Yogurt

  • Taco seasoning (to taste)

 

Directions

  1. Mix together Greek yogurt and taco seasoning. Take a chip, dip, and enjoy!

Recipes Adapted from: Oh She Glows Every Day Cookbook and Ayla Andrus

*Special thanks to Ayla and Julie for helping me consume and create the recipes today. Both are studying to become Naturopathic Doctors as well. You can follow Ayla on her naturopathic journey on Instagram @aylaandrus :)

Tofu Scrambled With Three Treasures - Gluten Free & Vegan

Tamara Kung, B.A.(Hons), Naturopathic Medical Intern

Does the word brunch bring up feel-good cozy thoughts and memories? There’ something about the timing, the start of a comfortable, relaxed morning with the whole day still ahead that makes this moment unbelievably blissful!  Add on top of that, some of the most delicious food creations are brunch foods - you’ve got heaven on earth right hurr! 

 

One of my brunch blisses is tofu scramble served with some of that creamy smooth avocado. This meal is gluten and dairy free, loaded with protein, vitamins, minerals, antioxidants and healthy fats that leave your taste buds celebrating!  And as if all that isn't enough, another bonus for you is that this meal leaves you feeling satisfied and full for much longer than a typical SAD (Standard American Diet)  (If you're curious like me, Check out what how the SAD impacts your health right here and here).

Serves 4-5.  Leave some for leftovers!  You can just heat it up the next morning, and the next, and the next for a quick and easy nutritious boost to your day – ALL week!  Add avocado after you heat (unless you enjoy warm cados, no judgement)

 

Ingredients:

  • 1 pack of extra firm tofu

  • 1 avocado

  • 8 fresh mushrooms of your choice  sliced (use your faves, or explore the lot!)

  • 1 bunch of spinach roughly chopped (kale, swiss chard work too.  Get them greens in!)

  • 1 bell pepper diced

  • 2 garlic cloves minced

  • 1 tbsp coconut or olive oil

  • 2 tbsp nutritional yeast

  • 1 tsp turmeric

  • ½ tsp curcumin, paprika

  • salt and black pepper to taste

 

Directions:

  • Heat up a big pan on medium heat with coconut or olive oil.  Once heated add minced garlic and stir. 

  • Add mushrooms and bell peppers. Dash with salt and pepper.

  • Sautee those veggies until the mushrooms are cooked – about 7 minutes

  • Throw in the greens and mix them in with the other veggies so they cook faster

  • Cover the whole thing with a lid for 3 minutes

  • Veggies done in 10!  Transfer to a bowl, draining excess fluid.

 

  • Reheat pan, adding coconut or olive oil on medium high heat.

  • Take out tofu from package and squeeze excess water firmly, but gently.  Your goal is to remove the water, not take out your life’s frustrations on the poor thing.

  • Once  satisfied, crumble the tofu into the pan.  Perfection not necessary.  The more crumbled, the more flavor per bite – the glory of surface area theory works in favor of tofu. 

  • Dash with salt and pepper and sautee

  • Add remaining spices and mix it all up.  This is where the rich yellow colour and wonderful smells come at you.  Once evenly coated you’re done!

  • Stir in the veggies you previously cooked 

  • Serve on fancy plate with avocado on the side for yourself and people who make morning brunch better (if that is even possible)!   When I visit home, I like to listen to my brother play music in the morning if he wakes up early enough, and read.  Then we’ll eat together with mom.  Yup.  That’s one BIG happy generating equation for me!

  • Reserve the rest for the rest of your week.  Stores well up to a week in a tightly sealed container.

'Eat Yo Greens' Soup

Heather Robinson, B.A.(Hons), Naturopathic Medical Intern

It's the time of year when there is an abundance of cookies, cakes, cheese plates, and chocolates surrounding us, tempting our eyes, mouths, and bellies. Sometimes it can be hard to find time between Christmas parties, Christmas shopping and seeing loved ones to fit in those veggies. Have no fear! We've got a solution for you - a delicious, nutritious green goddess soup that fits in some of our favourite detoxifying vegetables.  This is the perfect thing to get warm and fill yourself up on the good stuff rather than the goodies. 

 

Ingredients

- 6 cups vegetable broth

- 3 tbsp coconut oil or olive oil

- 4 cups kale

- 4 cups spinach

- 2 bunches of broccoli

- 1 white onion

- 3 cloves garlic

- 1 tbsp cumin

- salt and pepper to taste

- 1/4 cup tahini

- 1 cup coconut milk

- blender or food processor

- pumpkin seeds to garnish

 

Directions

- Sautee onions and garlic in oil with spices until onions are translucent 

- Add vegetable broth and all vegetables; boil until broccoli is tender

- Put all ingredients in a blender with coconut milk and tahini; blend until desired texture

- Serve with drizzled tahini on top and pumpkin seeds

Adapted from: http://thelittlegreenspoon.com/2016/01/25/little-green-goddess-soup/

Coconut Lime Chicken

Michelle Jackson BMSc. (Hons), Clinic Intern

Chicken has always been a staple in my diet, but lately I've been getting sick of my standard chicken stir-fry recipes. I took a gamble with this recipe since my boyfriend is NOT a curry fan. However, he didn't even notice the curry due to the combination of flavours in this recipe! It's become our new favourite. Brace yourself for a fresh, flavourful, and healthy meal. 

Ingredients:

2 boneless, skinless chicken breasts

1 cup of (dry) short grain brown rice*

Vegetables of your choice (I chose bok choy and carrots) 

Marinade: 

Zest of 1 lime**

Juice of 1 lime 

1 cup of light coconut milk 

3 TBSP honey

2 TBSP tamari***

1 tsp cumin

2 tsp curry powder

1 tsp salt

Optional Additions:

Chopped cilantro

Dried coconut

* Lundberg is my favourite brand of gluten-free rice - it is so flavourful!

** I recommend buying organic to minimize pesticide exposure from the skin of the lime

*** You can substitute soy sauce for Tamari if you don't have a gluten sensitivity 

Directions:

1. Pre-heat oven to 400°F.

2. Prepare rice. (Lundberg brand in particular requires 45min to cook). 

3. Combine all marinade ingredients in a bowl. 

4. Pour half of the marinade onto the (thawed) chicken breasts. The other half will be used as a sauce. 

5. Marinade in the fridge for a min. of 30min. Longer=more flavourful. 

6. Cook in the oven for 2025 min (varies based on size of breast) until chicken is cooked through.

7. While chicken is cooking, prepare vegetables.

8. Once cooked, serve over a bed of rice with a side of vegetables.

9. Pour the reserved 1/2  of marinade onto meal and add dried coconut and/or cilantro if you choose. Enjoy! 

Lime Cranberry Coconut Holiday Balls

Sarah DiMunno, HBsc., Naturopathic Medical Intern

We just had our first snow fall and the holiday season is around the corner. It’s time to make our recipes more festive. Today’s recipe is Lime Cranberry Coconut Holiday Balls, which are perfect for a treat without the loaded sugar. In fact, this recipe only uses 1 tablespoon of maple syrup to sweeten them! Who said holiday festivities had to lead to a larger waist line?!

 

If you are heading to a potluck and need a recipe fast, the Holiday Balls can be made under 20 mins. No one would suspect these zesty bites were made that quickly.

 

They are also gluten-free and vegan. Okay, I think you get the picture, they are just awesome.

 

Recipe makes 12 large or 24 small (bite sized) balls

 

Ingredients

  • 2/3 cup dried cranberries

  • 1 cup sweetened coconut shredded and an additional coconut to roll on top

  • 1 cup almond meal

  • 2 tbsp coconut oil

  • 1 tbsp maple syrup

  • 1 ½ tsp lime rind

  • 1 tbsp lime juice (I squeezed the juice from one lime)

 

Instructions

  1. Throw cranberries into a food processor and pulse to make finer pieces.

  2. Throw the rest of the ingredients into the food processor and pulse. Do this until the consistency is wet and roll into balls.

  3. Roll into balls with your hands.

  4. Place extra coconut on a plate and roll balls to cover them.

  5. Enjoy!

 

Ps. For those of you missing a food processor (myself included), I still was able to make this recipe. I kept the cranberries whole and mixed everything by hand until I achieved a wet consistency. A food processor would speed up the process as well as allow the ingredients to become finer. It still works without though!

 

Recipe adapted from:  http://www.taste.com.au/recipes/40933/lime+cranberry+and+coconut+balls

Mini Breakfast Egg Cups

By Margot Lattanzi, HBSc, Naturopathic Medical Intern

Ok, so you’re on this meal prep kick… You prep a bunch of healthy dinners on Sunday; loving the convenience of overnight oats; and those energy balls make the perfect mid day snack….. but something’s missing.

 

Time to add a little protein to the mix! I have been recommending my patients try making eggs in muffin tins for months now, so I figured it was time to give the recipe a try. These quick and easy egg cups are delicious and pack 4-5g of protein per cup with the eggs alone. Once cooked, they should last at least 5 days in the fridge, or can easily be placed in the freezer for longer storing. I made these ones with a prosciutto lining, but you can follow the same recipe but make them without if your prefer.  I swear they will be an egg-cellent addition to your day!

 

 

Ingredients

  • Oil for the pan – I used coconut oil

  • 8-10 pieces of prosciutto

  • 6 large eggs

  • 1/4 cup milk or milk alternative – I used coconut/almond milk

  • Pinch of salt

  • Pinch of back pepper

  • 1 medium bell pepper

  • Handful of spinach

  • Handful of sundried tomatoes

  • Optional: cheddar or goats cheese shredded

 

Instructions:

  1. Preheat oven to 375 F

  2. Generously coat muffin tin with oil

  3. Line each tin with the prosciutto, taking care to cover the sides and bottom completely

  4. Whisk eggs and milk in a bowl, adding in salt and pepper

  5. Cut the bell pepper, sundried tomatoes and the spinach into small pieces and add to the eggs

  6. Add in cheese at this point if you wish

  7. Add the egg mixture into the muffin tins, filling each tin 3/4 of the way

  8. Bake for 20-25 minutes, turning the pan half way through (180 degrees)

  9. Let cool and then carefully remove from the tin

  10. Enjoy!

 

Recipe adapted from: http://www.superhealthykids.com/breakfast-egg-cups-recipe/ and http://nomnompaleo.com/post/7486819479/prosciutto-wrapped-mini-frittata-muffins

Green Bean Casserole - with Cauliflower & Mushroom Cream Sauce!

Tamara Kung, B.A.(Hons), Naturopathic Medical Intern

For Human Beans. 

Preheat oven to 350 °F

 

Ingredients:

  • 1 yellow onion, sliced thinly

  • 1 lb. Brussels sprouts, chopped into halves (if you like to chop, then chop em’ into quarters)

  • 1 lb. fresh green beans (remove stems, and chop into 1 inch pieces)

  • 3 cups cauliflower, chopped

  • 3 cups mushroom, sliced

  • 1 smoked tofu (optional – like Sunrise’s Soyganic Smoked tofu)

  • 1 tablespoon coconut oil

  • 3 cloves garlic, minced

  • ½ cup nutritional yeast

  • ½ cup unsweetened almond milk/ any non dairy milk (add 1 tbsp at a time if sauce is too thick)

  • 1½ tsp salt

  • 1 sprig of fresh rosemary (or 1 tbsp dried rosemary)

  • ½ cup of parsley, chopped

 

Instructions – Sauce:

  • Steam cauliflower pieces until soft and tender (10-15 minutes high heat)

  • Sautee sliced onions in coconut oil and a pinch of salt until carmalized.  Set aside in another bowl

  • Sautee mushrooms with a pinch of salt. 

  • Take 1/3 of mushrooms and put into a blender with the cauliflower (the mushroom juices can go in here too!)  Add almond milk, nutritional yeast, salt, garlic, and rosemary. 

  • Blend it all up until smooth and saucy.  Get down with the sauce!

 

Instructions – The rest of it:

  • Steam brussels sprouts and green beans with a pinch of salt for 10 minutes (more or less depending on your desired texture)

  • Dump these into a 8x10” casserole dish

  • Cube tofu and toss into the dish

  • Take remaining 2/3 of mushrooms and also toss into dish

  • Take your sauce and pour it all into the casserole.  Mix em up!

  • Top with the caramelized onions and chopped parsley, nutritional yeast and pepper for extra pop.

  • Bake for 30 minutes

 

Serve warmly for creating cozy friends and family <3

 

Fun fact:

I have always said “brussel sprouts”, but it is technically is Brussels sprouts.  Named after the city in Belgium.  For those who care, we can even continue to capitalize it like we do Buffalo wings from the city in Denver.

Fall Fruit And Spice Bake

Heather Robinson, B.A.(Hons), Naturopathic Medical Intern

Indulge your sweet cravings with this healthy fall favourite! Have it for breakfast, as a snack or dress it up as dessert everyone can enjoy!

Serves 6

Ingredients

- 2 apples sliced

- 2 pears sliced

- 1 cups pineapple

- 1 cup cranberries [I used pomegranate since that's what was available, feel free to mix it up]

- 1/4 cup brown sugar [maple syrup or honey if that's what you have!]

- 1/3 cup melted coconut oil

- 1/2 cup walnuts or pecans

- 1 tsp cinnamon and 1/4 tsp nutmeg

- Dash of salt

Directions

- Preheat oven to 325

- Combine pineapple, apples, pears, cranberries and walnuts in a mixing bowl

- Melt coconut oil and mix in sugar, spices and salt

- Pour coconut oil mixture over the fruit and mix well

- Spread mixture on lined baking sheet

- Bake for 45 min to an hour or until fruit softens

-Enjoy!

Adapted from Cotter Crunch blog

Pumpkin Cake with Cream Cheese Icing

By: Michelle Jackson, BMSc. (Hons), Clinic Intern

Just in time for Thanksgiving weekend, this dessert is moist, flavourful, nutritious, AND completely gluten and dairy free. 

I was nervous to use gluten-free flour in this recipe because whenever I've tried using it in the past, it has thrown off the texture of my baked goods. I am happy to say: not with this cake! You would never know it's gluten-free. 

The cake and icing recipes were adapted from GlutenAway and Minimalist Baker, respectively. 

Ingredients: 

Cake

4 eggs

15oz canned pumpkin

1 cup unsweetened apple sauce

1 cup brown sugar

2 cups all-purpose gluten-free flour (I used Bob's Red Mill) 

2 tsp baking powder

1 tsp baking soda

1 tsp salt

2 tsp cinnamon 

1/4 tsp ground ginger

1/4 tsp nutmeg 

Icing:

1/2 cup vegan cream cheese (I used Daiya) 

1 1/2 cup icing sugar

1/3 cup dairy-free butter (I used Earth Balance traditional spread) 

Directions for cake:

1. Pre-heat oven to 350°F and grease a 9x13 pan.

2. Beat wet ingredients together in a large bowl: eggs, pumpkin, apple sauce, and sugar. 

3. Add all the dry ingredients to the same bowl: flour, baking soda, baking powder, salt, cinnamon, ginger, and nutmeg. Mix until smooth. 

4. Pour into pan and cook for 25-30min or until a toothpick inserted in the middle comes out clean. 

Directions for icing:

1. Soften the butter and cream cheese.

2. Add the icing sugar and beat until smooth.

3. Apply to cake (once cooled) and ENJOY! 

Change of Season Soup

By: Margot Lattanzi, HBSc, Naturopathic Medical Intern

As we desperately hold on to the last days of summer, it is important to start thinking ahead to fall and the inevitable cold and flu season. If you have not heard of it before, change of season soup is a Traditional Chinese Medicine custom used for the summer to fall transition. It is a combination of four herbs, which help strengthen the immune system and help our bodies adapt to stress. Most herbal dispensaries will sell these herbs already packaged together, or you can buy them individually.

 

According to Traditional Chinese Medicine these herbs are:

  • Codonopsis Root: Tonifies and strengthens qi energy and tonifies the spleen and lungs

  • Astragalus Root: Strengthens defensive qi/ immune system, nourishes the spleen, tonifies the lungs

  • Wild Yam: tonifies and balances the lungs and kidneys

  • Chinese Lycii berries: helps to strengthen the liver and the kidney
     

*Note: these herbal properties are according to TCM theory and organs mentioned (ie liver, lung etc) do not have the same physiological functions as the organs in western medicine 

Ingredients

  • Equal parts of each herb (2-3 oz each): codonopsis root, astragalus root, wild yam, Chinese lycii OR pre-packaged mixture

  • 2L water, chicken stock or vegetable stock

  • Optional ingredients to make into hearty soup: chicken, mushrooms, ginger, onions, carrots, potatoes, pumpkin, squash, beets or other local harvest vegetables

 

Instructions:

  1. Place equal parts of each herb or the pre-packaged mix into water or chicken/vegetable stock

  2. Bring to a boil for 10 minutes and then simmer for 2 hours with the lid on (If water level boils down, add water to refill as necessary)

  3. Remove herbs from the pot and allow broth to cool

  4. For added taste and benefit, use the broth to make a nourishing soup.  See suggestions above.

  5. Drink 1-2 cups or bowls daily for 12 days

 

Note: If you currently are experiencing a cold or flu, wait until you recover to consume the soup!

Strawberry Lime Post-Exercise Electrolyte Balancer

Sarah DiMunno, HBSc, Naturopathic Medical Intern

A vigorous workout can lead to electrolyte deficits. According to the American College of Sports Medicine, the goal of hydrating post-exercise is to replace these lost fluid electrolytes, such as potassium & sodium, in order to retain water in the body. Popular sports drinks promising electrolyte replenishment are high in sugar; approximately 16 g/per cup! Today’s recipe is extremely easy to make and contains half the sugar per cup used in premade sport drinks while maintaining the electrolytes you need. Ready. Set. Rehydrate!

 

Ingredients

  • 1 cup pure coconut water

  • 1 cup water

  • ½ tsp Himalayan or sea salt

  • ½ tbsp real lime juice (or about half a lemon)

  • 4 frozen strawberries

 

BLEND and quench that thirst! Don’t forget a proper cool down with stretches should be included in your post-workout routine ;)

 

Yields 2 cups

 

Recipe adapted from: http://www.hettmanhomestead.com/health-fitness/2016/3/1/healthy-homemade-rehydrating-strawberry-kiwi-electrolyte-drink 

Spiced Peach Crumble Muffins

Tamara Kung, B.A.(Hons), Naturopathic Medical Intern

When peaches are a plenty.

This recipe is for a muffin that is not overly sweet, so you can enjoy it any time during your day and not have to worry about sugar spikes!  The oats really help modulate your blood sugar as well as making this recipe gluten free!  Adding the optional crumble brings the sweetness up just a touch.

Muffin Ingredients:

2 cups oat flour

2 flax eggs (1 tbsp ground flax to 1 tbsp warm water = 1 flax egg)

1 tbps baking powder

1 tsp cinammon

1/2 tsp ground ginger

1/2 tsp salt

1 mashed banana

2 cups diced peaches

1/2 cup almond (or any milk of your choice!)

1/2 cup maple syrup

1 tsp vanilla extract

Crumble topping Ingredients:

1/2 cup rolled oats

1 tbps coconut oil

1/4 cup maple syrup

Instructions:

Preheat oven to 350 degrees F

Blend rolled oats in a food processor to make your own flour, or use oat flour if you have it on hand.  Mix the dry ingredients together.  In a separate bowl, mix together the wet ingredients. 

Combine the contents of your wet bowl into your dry bowl and mix together briefly just enough so everything is incorporated!

In your food processor, toss together your crumble ingredients and pulse until a crumbly mixture forms (should only take 30 seconds)

Scoop the muffin batter into a lined or greased muffin tin.

Sprinkle the crumble topping over the batter and genly press in!  (Remember to press it in a little or the crumbs end up falling all over the place when you try to eat them really fast.  Rookie mistake on my part!)

Bake for 20-25 minutes or until a toothpick inserted comes out clean.

Enjoy your this fresh, festive summer treat that embodies the bounties of our season :)

White Peach Tea Sangria

Heather Robinson, B.A.(Hons), Clinic Intern

Toronto is sizzling right now and sometimes we want something other than hiding out in an AC-blasted house to beat the heat. This is a refreshing summer drink to cool down when times are hot. I love this recipe becuase it isn't overly sweet and has a decent hydrating ratio to it (aka it's not all alcohol). Feel free to mix up the type of wine, liqour, fruit and tea to make it to your liking! 

 

What You'll Need *Makes 1 pitcher

- 750mL bottle of white wine
- 1/4 cup peach schnapps

- 1-2 cups of peach tea: I used 2 tea bags of Peach Mango Tea steeped for 10 minutes in 2 cups of water. Let this steep for 10 minutes sperately and cool prior to mixing with the other ingredients.
- 1 sliced peach and a few hanfuls of raspberries

 

Mix it all together in a pitcher!

- A splash of soda water - I added this to individual glasses once the sangria was poured to preverse the fizziness :)

Happy sippng and remember to drink responsibly!

Quinoa Summer Salad

By Michelle Jackson, BMSc. (Hons), Clinic Intern

I made this salad for a very special baby shower that I attended in June. Bursting with nutrition and flavour, I was told this one is a keeper!

 

Lentils in salad? YES! They have virtually no taste and are a great source of protein and fiber. Unlike most salads, this one will keep you feeling full afterwards, thanks to the combination of lentils and quinoa. 

Ingredients: *NOTE: this makes a large salad ~6-10 servings 

1 cup quinoa 

2 cups kale (or spinach) 

1 cup green lentils 

1 cup candied pecans make your own

1/2 cup dried cranberries 

2 nectarines (or peaches)

3 stalks of green onion

1 cucumber 

Dressing:

1/3 cup Olive oil

1/3 cup Balsamic dressing

1/3 cup Orange juice

 

Optional additions:

Goat cheese, berries, pumpkin seeds, you name it! 

 

Instructions:

1. Add lentils and 3 cups of water to sauce pan. Bring to a boil, then reduce to low, cooking uncovered for about 30min. To reduce the cooking time, pre-soak lentils overnight in water. 

2. Place quinoa in a strainer and rinse under cold water. Quinoa is coated in saponins which are considered a GI irritant- wash them away! 

3. Bring 2 cups of water to a boil and add quinoa. Turn to simmer and cover until cooked (~15min).

4. Add lentils and quinoa to a large bowl once cooled.

5. Prepare the candied pecans and add to bowl once cooled. 

6. Wash and chop the remaining ingredients and add to bowl.

7. Make dressing, pour over top of salad and enjoy!

Dairy Free Chocolate Fudgesicles

By: Margot Lattanzi, HBSc, Naturopathic Medical Intern

 

*Warning – you may become obsessed with this dessert*

 

Since going dairy free 3 years ago, one of the things I had missed the most was a good creamy chocolatey fudgsicle. Needless to say, I have finally found an alternative! This recipe is so tasty and easy to make, you won’t even notice that there is no milk in it!

 

Makes 8-10 popsicles

 

Ingredients

8 soft dates, pitted

1/2 cup water

1 cup coconut milk

3 medium avocados, pitted

1/4 cup honey or maple syrup

5 to 7 tablespoons cocoa powder (I Diaused 7)

2 teaspoons vanilla

Pinch sea salt

Popsicle moulds and sticks

Optional: shredded coconut, mini chocolate chips, sprinkles, espresso powder, etc – get creative!

 

Instructions:

  1. Place the dates and ½ cup water in your blender. If needed, pack the dates down so that they are covered with as much water as possible. Soak for about 30 minutes.

  2. Add in the coconut milk, avocados, honey or maple syrup, cocoa powder, vanilla and salt

  3. Blend until smooth and creamy. Don’t be afraid to add more coconut milk or water if the batch is too thick.

  4. Pour into moulds and put in the freezer over night

  5. To release from moulds, run under hot water

  6. Roll fudgesicles in optional toppings of choice (I went for coconut and sprinkles)

 

Stay COOL friends :)

Recipe adapted from Nourishing Meals and Whole Life Nutrition at: http://www.nourishingmeals.com/2010/06/avocado-fudgesicles.html

Thai Purple Cabbage Bowl

By: Sarah DiMunno, HBSc, Naturopathic Medical Intern

As the weather gets hotter, our appetites shift from heavy and hardy to lively and light. Today’s dish captures this summer feel with its vibrant colours and Thai infused flavouring – satisfying both taste buds and stomach. It is also super quick and easy to make for when you’re in a time crunch.

 

Serves 2

 

Ingredients

2 cups cabbage

4 carrots

¼ cup cilantro (optional: used as final garnish)

2 garlic cloves minced

1 package of Tempeh (or other form of protein)

½ cup water

3 tbsp. sweet tamari sauce

1 tsp. chili hot sauce

2 tsp. sesame seeds

2 ramen nests

 

Instructions

  1. Heat 1 tbsp. olive oil in a large pan over medium heat. Add minced garlic and cook until fragrant, for about 2-3 mins.

  2. Thinly slice the cabbage and carrots. Cut tempeh into 1/2 –inch strips. Add the carrots, cabbage, and tempeh to the large pan. Cook this for 8-10 mins.

  3. While the veggies are cooking, bring a large pot of water to boil. Once boiling add in ramen nests and cook until they are al dente (tender-firm), this should take about 2-3 mins. Make sure to use a spoon to separate the noodles. Once cooked drain and set aside.

  4. Sauce - mix ½ cup water, sweet tamari, chili hot sauce, and sesame seeds

  5. Bring it all together! Mix sauce, ramen noodles and veggies together and stir to combine. Reduce heat to medium-low and cook until the ramen has soaked up most of the liquid (approx. 5 mins).

 

This recipe was adapted and inspired by Fresh City Farms. I use this Toronto based company for delivered food boxes that ensure my food is local, seasonal, and organic. These boxes save me when I have a busy schedule (aka always!) and come with recipes forcing me to try food outside of my comfort zone. If you want to check it out their website is: https://www.freshcityfarms.com/ [Whole and Holistic has no professional affiliations with the company.]

Passion Island Ceviche

By: Sheldon Jordan & Tamara Kung, Naturopathic Medical Interns at CCNM

Our cool friends Lindsey and Sheldon invited me over for dinner one evening... we worked concertedly in their lovely kitchen to bring you the perfect summer entrée:

Serves 4-6

Sauce:
1 cup         coconut milk
2 tbsp        coconut cream
3                 passion fruits, plus 2 more for garnishing
1                 ataulfo mango (small)
1 tbsp        honey (or maple syrup)

Scoop out the flesh/pulp of the passion fruit into a blender. Add remaining ingredients and blend until smooth.

Ceviche:
¼              sweet onion, sliced thinly
3               mangoes, cubed
1               grapefruit wedged and membranes removed
¼              red pepper thinly sliced and diced
1/2           fresh pineapple sliced into rings
3-4           limes, juiced
1 tsp        olive oil
¼ tsp       pepper
½ tsp       salt
1              avocado, cubed
½ filet      haddock or other fish (optional)

Add the sweet onion, mangoes, grapefruit sections, red pepper, pineapple rings, and fish (if using), into a glass bowl (be sure not to use a metal bowl that may react with the citrus juices). Pour in the lime juice, olive oil, and sprinkle the pepper and salt over the whole mixture. Store in the fridge for at least 2 hours, or up to 24 hours.

Add the fresh avocado to the chilled ceviche.

Plating - for that WOW factor:
Gently press and pack the ceviche mixture into a small ramekin or other structured bowl.  Place 1 or 2 rings of pineapple on the center of a large plate, stacked. Place the ramekin with the ceviche upside down on top of the pineapple rings. Give the ramekin a firm tap and remove, leaving the structured ceviche onto pineapple rings. Pour the passion fruit sauce around the base of the pineapple rings “flooding” the bottom of the plate.
Cut the extra passion fruits in half and use a spoon to loosen the pulp, but do not remove. Place one half on top of the structured ceviche and decorate with micro-greens - lemon basil is quite divine!

Thank you to Lindsey and Sheldon for this incredible food adventure.  Your love and cool vibes are always a pleasure be around :)  This recipe was brought out from our great colleague's mind that is Sheldon Jordan.  Thank you very much for sharing it with us!



Bon appétit everyone! 

Coconut & Strawberry Overnight Oats

By: Heather Robinson, B.A.(Hons), Naturopathic Medical Intern

Gluten-free + Vegan
 

We all know mornings can be hectic.  We also know that breakfast is the most important meal of the day; a nutritious breakfast kick-starts our metabolism, curbs cravings and helps to keep our blood sugar level throughout the day.  This recipe is a great solution to an early morning rush because you can make it at night, wake up, grab and go.  Making a large batch at the beginning of the week and dividing it into mason jars is a great way to minimize effort!


Ingredients
3-4 servings

3 cups almond milk (or other dairy alternative)
2 cups gluten-free rolled oats
¼ cup chia seeds
4 oz strawberries (about 6 medium) – Feel free to experiment with your favourite fruit!
½ cup shredded unsweetened coconut
¼ cup maple syrup (modify to your taste)
1 tsp vanilla extract

 

Instructions

1. Place almond milk, strawberries and vanilla in a blender and blend until mostly smooth.
2. Pour the mixture into a mixing bowl and add in oats, chia seeds, coconut and maple syrup.
3. Mix the oats and divide contents into individual portions for easy access on the go!
4. Add chopped strawberries, chia seeds, or coconut to garnish and indulge in this deliciously decadent dessert-style breakfast!

Recipe adapted from: http://www.eatgood4life.com/strawberry-coconut-overnight-oats/
 

Peanut Butter & Banana Protein Balls

By Michelle Jackson, BMSc. (Hons.), Naturopathic Medical Intern at CCNM

 

Do you have a busy schedule but still want to eat healthy? If yes, then this is the snack for you! It's low prep. since all ingredients are thrown into a blender. No stirring or oven required! 

 

These little guys make for a perfect snack - full of protein, fiber, omega-3 fatty acids, vitamins, and micronutrients. Their sweetness comes from the dates and banana (no sugar added!) and they honestly taste just like cookie dough. They're conveniently bite-sized and will leave you feeling fueled while satisfying any sweet cravings - a true win win. Consider them a healthier, cheaper alternative to granola bars. 

 

I hope you enjoy this low-prep, healthy, and tasty snack! 

 

Ingredients:

1/2 cup pitted Medjool dates (soak them in water for at least 20min) 

1/2 cup organic peanut butter

1 large banana

1/2 cup rolled oats

1 TBSP chia seeds

1 TBSP flax seeds 

1/4 tsp cinnamon

1/4 tsp sea salt 

Handful of (vegan) chocolate chips (optional) 

 

Instructions:

1. Add all ingredients to blender except chocolate chips.

2. Blend until mostly combined. Chunky is ok :) 

3. Add chocolate chips.  

4. Form balls (to a size of your choice) and place them on parchment paper lined tray.

5. Place in freezer for 20min before enjoying.

5. Keep them stored in the fridge to prevent them from getting too soft! 

 

*Note: If you don't have some of these ingredients, I recommend buying them from a bulk food store. I personally use bulk barn, and find their prices lower than the grocery store. 

Sweet Potato Chickpea Curry

By: Margot Lattanzi, HBSC, Naturopathic Medical Intern at CCNM

I first made this dish when visiting a friend in England. When I returned home I found out it was my roommates favourite curry and she had been searching for the recipe for years! Its equally easy and delicious. This dish pairs well with rice or couscous.

 

Ingredients:

  • 1-2 tbsp. oil (coconut or olive work well)

  • 1 medium size onion, diced

  • 4 cloves of garlic, chopped

  • 1 small knob of ginger, grated

  • 1-2 tsp thai curry paste (I use green, but it depends on how spicy you want it)

  • 1 400ml can of coconut milk

  • 1 cup orange juice

  • ½ cup of peanut butter (or any nut butter)

  • 2 medium size sweet potatoes, cubed

  • 2 cups of chickpeas

  • A sprinkle of salt

  • 1 cup of frozen peas

  • Several handfuls of baby spinach

 

Instructions:

  1. Soak chickpeas over night

  2. In a large pot, heat the oil. Toss in the onion and garlic and sauté them for a few minutes until they are lightly browned

  3. Add in the ginger and Thai curry paste. Let cook another few minutes.

  4. Add the coconut milk, orange juice, peanut butter, sweet potatoes, chickpeas and salt

  5. Bring to a simmer, reduce heat, and continue to simmer for 30 minutes or until the sweet potatoes are soft when poked with a fork

  6. Stir in the spinach and peas and continue to cook for an additional 5 minutes

  7. Serve and enjoy!

 

Don’t be afraid to get creative – substitute in other veggies or legumes you may have in the fridge. It also freezes well if you have leftovers!

 

Recipe adapted from: http://chefmichaelsmith.com/recipe/sweet-potato-chickpea-curry

Two-Bite Black Bean Brownies

By: Sarah DiMunno, HBSC, Naturopathic Medical Intern at CCNM

A pop of rich chocolaty deliciousness that melts in your mouth, with a secret as tiny as it! It’s made with BLACK BEANS.
 

Most people are shocked to find out this recipe uses black beans because when tasting this delectable treat, you would never know.  However, this ingredient is genius! Not only do the beans replace flour making this recipe gluten-free but also they add a punch of fibre + protein. Sources of these nutrients help regulate sugar cravings. So next time you want to curb that sweet tooth use this recipe and maybe even trick a person or two…that’s if you can share.  

 

Ingredients

  • ½ cup of drained and rinsed black beans

  • 1 flax egg (1 Tbsp of ground flax + 3 Tbsp of water)

  • 1 Tbsp of coconut oil (or other oil)

  • ¼ cup cocoa powder

  • dash salt

  • ½ tsp vanilla

  • ¼ cup granulated sugar (alternatively can use coconut sugar)

  • ½ tsp baking powder

  • ¼ cup semisweet chips (or dairy free for vegan)

 

Instructions

  1. Preheat oven to 350 degrees and grease mini muffin tin.

  2. Prepare flax egg by combining egg and water then placing in the fridge for minimum 3 mins.

  3. Place beans in a food processor (can also use a blender) and puree. Once this is complete you can add the cocoa powder, salt, sugar, vanilla, coconut oil & baking powder.

  4. Stir in the chocolate chips of your choice into the batter (if using a blender you might want to pour the batter into a bowel first).

  5. Give it one final stir (like you mean it!) and you are ready to place the batter in the muffin tin.

  6. Bake for 17 mins or until the sides of the brownies start to pull away from the tin. Enjoy the chocolaty aroma!

  7. Once done - Let them cool for approximately 30 mins before removing them from the pan. This waiting game is hard but will be well worth it to ensure the perfect little bite sized pieces :)

 

Recipe Adapted From: http://mylittlecelebration.com/vegan-black-bean-brownie-bites/

Ethiopian Salad Rolls

Tamara Kung, B.A.(Hons), Naturopathic Medical Intern

A fresh and hearty blend of cultural flavours!  This recipe uses ingredients that nourish you from the inside-out, and in keeping with this week's theme, supports your body in detoxing!
 

Rarely do I make a full recipe like this all in one go due to time constraints during the week. As a result, recipes like this come to fruition by combining what I have on hand in multiple ways.  This makes meal prep quick and easy while maintaining variety!   An example is that I will make this cabbage dish on one evening and have it solo, or tossed over salad or rice etc.  Sweet potato wedges are typically on hand in my fridge as I make big batches at one time so adding them to any dish is a no brainer – they’re tasty with practically anything!  The same goes for avocados!  This recipe bundles these ingredients into a rice paper wrap, giving you a fun and chewy burrito-like texture, while keeping our gluten sensitive friends happy as well!

 

This is just how one of us likes to eat, as I hope to promote creativity and a sense of ease in the kitchen, but stay tuned to see how each of us will share our own unique ways of loving food!

 

Ingredients

 

Ethiopian Cabbage:

  • 1 head cabbage (diced)

  • 4 carrots (diced)

  • 1 onion (diced)

  • 1/2 bunch of parsley (chopped)

  • 1 inch fresh ginger (diced)

  • 1 tsp cumin

  • 1 tsp turmeric

  • 1/2 lemon juice

  • salt and black pepper to taste

  • 2 tbsp nutritional yeast (optional)

 

Salad Roll:

  • Rice paper wraps (found easily in the ethnic isle, or in Asian grocery stores)

  • 1 baked sweet potato (cut into wedges)

  • 1 avocado (sliced)

  • 4 cloves minced garlic

Suggested, but not limiting additions :)

  • alfalfa sprouts

  • sprig of green onion

  • fresh basil leaves

 

Directions

  • Set oven to 375°F

  • Drizzle sweet potato wedges with garlic cloves then olive oil and toss together on a baking sheet.  Pop into oven for 30 minutes (until edges are caramelized).  Leave in oven until ready for assembly

  • Heat olive oil on medium-high heat in a large pan or pot, then add onions and carrots.  Sauté until onions are translucent

  • Mix in salt, pepper, cumin, turmeric and diced ginger.  Stir it up!

  • Add cabbage and stir it up some more

  • Turn down heat, cover with lid and let simmer for 30 minutes

  • Take one piece of rice paper and run it under warm water, making sure all surfaces are wet. Place on a flat surface (preferably a cutting board, something where the wrap won't stick too much to ensure easy roll-ups!)

  • Scoop cabbage mixture in a line running down the center of the wrap (leave some space at the ends).  Lay sliced avocados and sweet potato wedges along cabbage line.  Top with alfalfa sprouts and a green onion sprig

  • Roll that goodness up the way you would a burrito, tucking in the edges in as you go! (Yep, we managed to bring in ideas from three countries and rolled them up into one.  Diversity never tasted so good!)

  • Sit down and breathe, you’ve just created a masterpiece!  Enjoy each blissful moment as you smell, bite, taste, chew, swallow, and smile.

 

 

 

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the  Eternal Dreamers.

Disclaimer: Any information on this website is for informational purposes only and are not intended to be used in place of professional medical advice.

Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have.

 

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