Category: Eat with Care

When our son was younger, he would be susceptible to getting sick in the first two weeks of November. We were suspicious that the increase in sugar consumption following Hallowe’en was a contributing factor. Sugar depresses the immune system and results in a perfect terrain for those nasty “bugs” (be they viral, bacterial, fungal, etc) to take hold. One of our patients introduced us to the concept of the “switch witch” – which is where you swap out the trick or treat candy for a toy of choice.

We quickly got on board with that idea and when we introduced the idea to our son he was excited about it!. Thankfully, he wasn’t super interested in sugar and he was delighted at the idea of trading in his sack of candy for something more useful that would last. Ever since we did this, he no longer suffered from severe colds or nasty flus.

For us, it is always hard to navigate these sugary holidays as we don’t agree with giving kids products that have artificial food colourings and are loaded with sugar. A great little documentary to watch is “The Secrets of Sugar” – and remember that when sugar is listed on a package in grams the calculation to remember is 4 grams = 1 tsp of sugar. Ideally, you want your children consuming under 25 grams of sugar per day which is approximately 6 tsp. To put this in perspective, one can of pop typically has more than 25 grams of sugar. It really adds up quickly when we consume processed foods.

We hope everyone has a healthy, happy hallowe’en!

Celery Root and Cauliflower Purée with Greens

Adapted from http://gourmandeinthekitchen.com/2013/celery-root-cauliflower-puree-with-greens/

Most people are familiar with the traditional mashed potatoes loaded with milk and butter during the holiday season. Shake up the menu this year with a celery root and cauliflower puree that also has some added greens to boost the health profile.

Ingredients

• 1 medium celery root (about 16 ounces), peeled and cut into 1/2-inch cubes
• 1 small head or half a large head of cauliflower (about 16 ounces), cut into small florets
• 2 medium garlic cloves, peeled
• 1/2 teaspoon sea salt
• 5 tablespoons oil (Camelina or olive oil), divided
• 2 bunches Swiss chard, washed, de-stemmed (keep the stem and cut into ½-inch pieces), and torn up
• ¼ – ½ cup non-dairy milk (ex. almond)
• Sea salt, to taste

Instructions

1. Preheat oven to 350 degrees F.
2. In a large bowl combine the celery root, cauliflower, stem (of the Swiss chard) and garlic. Add 2 tbsp of oil and ½ tsp sea salt. Toss well to coat.
3. Put the celery root, cauliflower, stem and garlic on a baking sheet lined with parchment paper.
4. Place in the oven and cook for about 45 minutes, stirring halfway through. Cook the vegetables until tender (the point of a sharp knife spears the vegetables easily to confirm doneness).
5. Transfer the vegetables to the bowl of a food processor; add the torn Swiss chard leaves, ¼ cup milk and the remaining 3 tbsp oil. Process until smooth, or desired consistency (you may need to add additional milk, 1-2 tbsp at a time to achieve the desired consistency).
6. Season with additional sea salt to taste and serve.

Gingerbread Spiced Almond & Apricot Energy Balls

From http://www.dagmarskitchen.se/2013/12/gingerbread-spiced-almond-apricot-energy-balls/

The flavour of your standard gingerbread cookies makes these energy balls a festive addition to your holiday table. Enjoy them for a delectable mid-day snack to help get your through a busy day or as a non-traditional addition to the dessert options.

makes about 20

Ingredients

• 1 cup (200 g) dried apricots
• 1 1/2 cup (200 g) almond flour
• 3 tbsp raw cocoa nibs (can be omitted but they do add a nice crunch)
• 1 tsp ground ginger
• 1 tsp ground cloves
• 1 tsp ground cardamom
• 2 tsp ground cinnamon
• 1/2 vanilla bean, seeds scraped out or ½ tsp vanilla extract
• ½ tsp sea salt
• juice from 2 small clementines (or 1 orange)
• finely chopped almonds to roll in

Instructions

1. Place all ingredients in a high-speed blender or in a food processor. Pulse until mixed well. You might need to stop and scrape the mix down the sides a few times during the process if your blender isn’t powerful enough.
2. When all ingredients are well mixed and puréed, use your hands to form 20 round balls. Roll them in chopped almonds or cinnamon and chill in the fridge for 30 minutes before serving.

Note:
– For nut free version, substitute pumpkin seed or sunflower seed flour for almond flour. You can make your own pumpkin seed/sunflower seed flour by finely grinding using a food processor.
– Get creative with topping options. Consider rolling the energy balls in cacao nibs, shredded coconut, raw cacao powder, cinnamon or other chopped nuts or seeds.

Roasted Beet and Citrus Salad with Mustard Vinaigrette

Adapted from http://www.snixykitchen.com/2013/06/10/roasted-beet-and-citrus-salad-with-mustard-vinaigrette/

Yields: 6 side servings

Ingredients
Salad:

• 3 small red beets, peeled and sliced into 6 wedges each
• 3 small golden beets, peeled and sliced into 6 wedges each
• 2 tbsp olive oil or Camelina oil
• 1 blood orange, peel removed and sliced into rounds
• 2 Valencia or navel oranges, peel removed and thinly sliced into rounds
• 1 fennel bulb, shaved
• 4-5 cups mixed greens
• Optional: 2-3 tablespoons pistachios, coarsely chopped
• Optional: 2-3 tablespoons microgreens or sprouts

Dressing:

• 3 tbsp olive oil
• 1 tablespoon dijon or honey mustard
• 1 tablespoon apple cider vinegar
• 1 ½ tsp runny honey
• 1 tbsp orange juice
• 1 teaspoon salt
• ½ teaspoon freshly ground black pepper

Instructions

1. Preheat the oven to 400ºF.
2. Toss the beets in 2 tablespoons of oil. Place the beets on a parchment paper lined baking sheet and roast for about 45 minutes, or until tender when pierced with a fork. Let cool.
3. Layer together the mixed greens, beets, orange slices and shaved fennel.
4. Whisk together the olive oil, mustard, vinegar, honey, orange juice, salt and pepper.
5. Drizzle dressing over the salad just before serving.
6. Optional: Sprinkle with pistachios and microgreens/sprouts, and serve.

Notes:
– When storing leftovers, keep beets separate from remainder of salad to prevent fennel from discolouring pink. Assemble the beets with remainder of salad and drizzle with dressing just before serving.
– If you have one, use a mandolin to slice the fennel thinly and evenly.

Spring is a time of new beginnings. As the winter snow begins to melt and temperatures warm, new growth is nourished and greenery abounds. Spring is also a time to restore health and with the change in season, we may consider detoxifying, or removing harmful substances from our lives, including our diets.

The liver is a major organ of detoxification in the body, and there are numerous foods that can be included in our diet which support the liver. Such liver supportive foods include broccoli, cauliflower, cabbage, kale, Brussels sprouts, dandelion greens, beets, lemon juice, carrots, onions and garlic to name a few. By including more of these foods in your diet and by limiting or avoiding other foods that are less supportive of your health (for example, processed foods and foods high in sugar such as candy, chips, baked goods, etc.) you will be on your way to a healthier you.

Roasted Broccoli and Cauliflower Soup

Adapted from: http://www.fortheloveoffoodblog.com/roasted-fennel-and-cauliflower-soup/

This soup provides the beneficial compounds found in cauliflower and broccoli. It can be warming on those still cool days as we transition into spring, yet feels refreshing from the fresh dill and lemons.

Ingredients
• 1 medium-sized head broccoli, chopped (about 2 cups)
• 1 medium-sized head cauliflower, chopped (about 4 cups)
• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 garlic cloves, minced
• 6 cups vegetable stock
• 2 cups cooked garbanzo beans or chickpeas
• 5 large kale or collard leaves, or a combination, tough ends removed and leaves roughly chopped
• Sea salt and freshly-ground black pepper
• 2 tablespoons fresh dill, divided
• 2 organic lemons, zested, then cut into wedges, optional
• Olive oil for drizzling, optional

Instructions
• Preheat oven to 350 degrees F. Line sheet pan with parchment paper.
• Lay broccoli and cauliflower flat on sheet pan and roast for 30 minutes, turning occasionally, until tender. Remove from oven and set aside.
• Add olive oil to a large pot over medium heat. Add the onions and sauté for five minutes, until translucent. Add the garlic and sauté for 1 – 2 minutes, until fragrant. Add the roasted broccoli and cauliflower, vegetable broth, and garbanzo beans/chickpeas. Bring to a boil then simmer for 10 – 15 minutes. Stir in greens, and simmer for 3 minutes.
• Add one tablespoon of fresh dill and blend the soup by using an immersion blender or transferring it to a regular blender. (If using a regular blender, be very careful as the steam can sometimes cause the lid to blow off. Blend in small batches while holding the lid down with a pot holder or towel in hand.)
• Before serving, add sea salt and black pepper to taste. Garnish bowls with remaining fresh dill, lemon zest, a drizzle of olive oil, and serve with lemon wedges.

Notes
• Consider using the stems from the kale or collard greens, which can be finely chopped and cooked along with the onions.

Baked Cauliflower & Broccoli Falafel

Adapted from: http://labat56.com/baked-cauliflower-broccoli-falafel/

Makes about 18 falafel balls.

Not your average falafel! These falafel are baked, not fried, easing the burden on the body by avoiding unhealthful fats. They contain broccoli and cauliflower, which are important in supporting the liver’s detoxification role. They are also seasoned with turmeric, a spice with anti-inflammatory properties and additionally assists in liver function.

For cauliflower-broccoli “rice” 
(You will need 2 cups of cauliflower & broccoli rice for this recipe).
• 1 small head of cauliflower
• 1 small head of broccoli

Instructions for cauliflower-broccoli “rice”
• Chop cauliflower and broccoli each into small florets, transfer pieces to a food processor and pulse until pieces are finely chopped and resemble rice.
• Measure 2 cups of cauliflower-broccoli rice in a large bowl and set aside.

For Falafel
• 2 cups cauliflower-broccoli rice
• 1 ½ cups chick peas (one 15.5oz can, rinsed and drained)
• 1 tablespoon fresh lemon juice
• 1 small onion, roughly chopped
• 1/4 cup gluten free oat flour
• 1/3 cup chickpea flour (also known as garbanzo bean flour)
• 1 teaspoon baking powder
• 1/2 teaspoon ground coriander
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground cumin
• 1/4 teaspoon turmeric
• Sea salt and ground black pepper, to taste

Instructions for Falafel
• Preheat the oven to 400F. Line a baking pan/sheet tray with parchment paper and set aside.
• Add chickpeas and lemon juice to food processor. Process on high until a crumbly-textured paste forms (It is ok if there are some pieces of chickpeas present).
• Transfer chickpea paste to the bowl of broccoli-cauliflower “rice”. Add spices (from coriander to turmeric) and mix broccoli-cauliflower “rice”, chickpea paste and spices by hand until well combined. Taste and adjust seasoning with additional sea salt and ground black pepper, to taste.
• Place the onion in food processor and process on low until more finely diced. Add diced onions to the bowl with the now spiced chickpea paste and broccoli-cauliflower “rice” mix.
• Add flours, baking powder, and mix well again.
• With a spoon (or ice cream scoop), take a scoop of the mix and shape it into a ball. It should be about 1 1/2″ ball. Place it on the prepared pan. Repeat this step until the mixture is gone.
• Bake falafels in the preheated oven for about 30 minutes until golden, flipping after 15 minutes. Cool slightly at room temperature before serving.

Notes:
Alternatively, you can shape the falafel into patties and eat as a veggie burger. You may have to increase the cooking time depending on the size and thickness. Bake accordingly.

With each change of season, many take the opportunity to tune up their diets with a spring cleanse or fast. There are many types of detoxification programs and what most have in common are recommendations for a “clean” diet & supplement suggestions to support the metabolism and elimination of toxins. However, what most miss is the suggestion to decrease your exposure to toxins in the first place. If you haven’t already done so, please take our Environmental quiz and see how you score. Another article to review is: Environmental Toxins – do you know your levels. Since there are many endocrine disruptors in the environment that can block receptors of cells and interfere with cellular processes in the body, an important detoxification step in homeopathy that we prescribe is “drainage” – which helps to remove toxins in the extracellular matrix that surround organs. This step ensures that the nutrients you are taking to support health have a greater chance of being delivered to the cell. Generally, we support liver detoxification in three steps:
Step 1: homeopathic remedies to start the “drainage” or removal of toxins in the extracellular matrix
Step 2: nutritional support to help the liver get rid of these toxins and
Step 3: a herbal combination to promote better liver function.

We have five detoxification organs – our liver, kidneys, colon, lungs and skin. If the liver cannot keep up with the removal of toxins, the detoxification process spills onto the other organs and when the entire system is overburdened, symptoms appear such as skin issues (acne, eczema), asthma, headaches or digestive issues (constipation, bloating, gas, indigestion). A key step in a complete detoxification program is diet. If you are up for it, we have outlined a 3 Day Detox plan – we hope you give it a try!

3 DAY MEAL PLAN

Day 1, 2 & 3

• UPON RISING – Ginger Lemon Detox Drink
• BREAKFAST – either the Super Detox Green Juice or Super Simple Green Drink
• MID MORNING SNACK – Cucumber, Celery & Carrot Sticks
• LUNCH – Sushi Salad or green salad
• AFTERNOON SNACK – Activated almonds
• DINNER – Potassium Balance Soup
• DESSERT – Chia Pudding
• AFTER DINNER – Calming Chamomile Tea

UPON RISING: Ginger Lemon Detox Drink (Serves 1)

Ginger is a powerful detoxifier that helps to kick-start your metabolism. Along with hydrating your body, this drink will help to stimulate bowel movements.

Drink one large glass, but you can drink more if you like – hydration is important.
• 12-ounces of room temperature spring or filtered water
• Juice of 1/2 lemon (do not put peel in water)
• ½ inch ginger root

Add the lemon juice to the glass of water. Finely grate the ginger on a chopping board, then squeeze the ginger pieces in your hand, letting the juice of the ginger drip through your fingers and into the glass of water. Enjoy at room temperature upon rising for an amazing start to the day!

BREAKFAST: Option 1: Super Detox Green Juice (Serves 1)

This morning juice includes a potent blend of easily digestible alkaline minerals. Alkalizing your blood is important during the cleansing process because it keeps bad bacteria, yeast and fungi in check, which decreases cravings.

Drink one large glass, but feel free to have a second. If you don’t have a juicer use a blender or magic bullet with some filtered water.
• 2 to 3 organic celery stalks, leaves removed
• 1 small organic cucumber
• 2 organic kale leaves
• Handful of fresh parsley
• 1 small lemon or lime, peeled
• 1 organic pear or organic apple
Juice all of the ingredients and sip slowly. For an extra health kick, stir in barley grass, wheatgrass, fibre/chlorella powder* and/or spirulina powder.

Option 2: Super Simple Green Drink (Serves 1)
This option is for those without a juicer or who have limited time! It is a highly alkalizing green drink, which helps to detoxify the blood. It may taste a little strange at first, but the more you drink it, the more you’ll get used to the flavor.

• 12 ounces spring or filtered water
• 1 tablespoon barley grass or wheatgrass powder
• 1 teaspoon spirulina or fibre/chlorella powder*
*Fibre/chlorella powder available at our clinic

Stir all of the ingredients together and then serve.

MID-MORNING SNACK: Cucumber, Celery And Carrot Sticks (Makes enough for 3 days)

This is your morning snack and keeps your cleanse on track. It’s easy to prepare and have when you’re on the run.
• 3 organic celery stalks, leaves removed
• 3 small organic cucumbers
• 3 small organic carrots
Wash all of the vegetables and cut them into small strips. Store in the fridge to keep them fresh and crisp.

Option: have another Super Detox Green Juice or Super Simple Green Drink.

LUNCH: Sushi Salad (Serves 1 or 2)

This salad includes a powerful mix of sprouts and sea vegetables. Sea vegetables, including nori, are nutritionally dense. They are particularly high in calcium and iodine, which helps to draw toxins from the body. If you’re at work or on the run, and have no time to prepare this salad, choose a big green vegetarian salad for lunch with an “all natural” dressing. Make sure to read ingredients; if it looks suspicious or contains sugar, ask for fresh lemon and extra-virgin olive oil on the side or forego the dressing.

For the Salad: Mix together in a bowl
• 1 ripe avocado, chopped
• 2 small organic cucumbers, halved and chopped
• 1 organic carrot, grated
• handful of organic sprouts (preferably alfalfa, watercress, or sunflower sprouts)
• handful of fresh organic cilantro, finely chopped
• 1 nori sheet, cut roughly with scissors into bite-size strips
• 1 tablespoon toasted sesame seeds

For the Dressing: Mix together in a bowl or jar. Toss on salad
• 1 tablespoon finely grated ginger root
• 1 tablespoon organic tamari sauce
• juice of 1 organic lemon

To prepare the dressing, take the ginger gratings and squeeze them between your fingers, making your hand a fist, into a small jar. Discard the pulp. Add the tamari and the lemon juice to the ginger juice. Close the lid and shake. Toss with the salad dressing and sprinkle seeds over the top to garnish.

AFTERNOON SNACK: Activated Almonds (Makes enough for 3 days)

A handful of soaked (or activated) nuts will be your afternoon snack throughout this cleanse. Plan ahead by soaking a large bowl of raw almonds overnight, straining the water away in the morning, and storing them covered in the fridge.

Why soak nuts?

• • • to break down phytic acid and make digestion easier
      
    • to make the proteins more readily available for absorption
    • to encourage the production of beneficial enzymes
    • to help neutralize toxins in the colon and keep the colon clean
    •  to increase the amounts of vitamins, especially B vitamins

• 3 handfuls raw almonds (you can use a mixture of macadamia nuts, pecans, hazelnuts, Brazil nuts, pine nuts, pumpkin seeds or sunflower seeds
• Filtered or spring water at room temperature
• 1 teaspoon unrefined sea salt
  In a large bowl, place all of the ingredients with enough water to cover fully. Leave at room temperature for at least 4 hours or overnight. Strain in a sieve. Store the nuts in a covered container in the fridge.

DINNER: Potassium Balance Soup (3 Servings – 1 serving per night during the detox)

Based on a recipe from physician Henry Bieler (Bieler’s Broth), this vegetable tonic provides an ideal combination for restoring acid–alkaline and sodium–potassium balance to the body’s organs and glands.

• 4 cups spring or filtered water
• 4 medium organic zucchini, finely chopped
• 3 organic celery stalks, leaves removed, then finely chopped
• 1 cup roughly chopped green string beans
• 1 large bunch fresh organic parsley, stems and leaves roughly chopped
• 3 medium organic tomatoes, finely chopped
• 3 garlic cloves, finely chopped
• 2 teaspoons unrefined sea salt or 1 tablespoon organic miso paste
• 2 teaspoons dried thyme, rosemary, oregano, or other French Provence herbs for added flavour
Put all of the ingredients in a large stock or sauté pot. Bring to a boil, then lower the heat, cover, and let simmer for 30 minutes. Serve warm. If you wish to create a thicker soup, you can purée the soup in batches in a blender until smooth or creamy; however, this soup is also delicious as is. Store covered in the fridge for use within one week or freeze for extended storage.

DESSERT: Chia Seed Pudding (3 Servings – 1 serving per night during the detox)

This after-dinner snack includes chia seeds, a gelatinous plant food that helps detoxification. Chia seeds are also high in omega-3’s and make you feel full and satiated!

• 1 ¼ c nut or coconut milk (either store bought or homemade) – homemade nut milk recipes below
• 1 tablespoon raw honey or maple syrup
• 4 tablespoons chia seeds
• 1 teaspoon ground cinnamon

In a large jar, combine all of the ingredients and shake well. Pour the mixture into 3 small bowls or glasses and refrigerate until it thickens into a pudding-like consistency, about 30 minutes. This is a delicious treat and keeps for up to a week covered in the fridge.

Almond milk (serves 1)
• ½ c raw almonds
• 1 tablespoon honey or brown rice syrup
• 1 cup water
Combine almonds, honey and ½ c water in blender. Slowly add remaining water and blend until creamy. If you like a thinner milk, add 1 to 3 ounces more water.

AFTER DINNER: Calming Chamomile Tea (Serves 1)

Chamomile tea will help to calm your body and prepare you for a restful night’s sleep. Deep restful sleep during this cleanse is important because of how it will help you digest unwanted stress hormones, which can cause you to gain weight.
• 1 cup spring or filtered water
• 1 chamomile tea bag or 1 tablespoon dried chamomile flowers
Bring the water to a boil and pour into a teacup or mug. Add the tea bag or, if using loose flowers, use a teapot and a strainer. Steep for 3 to 5 minutes, then enjoy.
Optionally, try other herbal detox teas, such as nettle, dandelion root, or licorice root. We recommend teas by Dragonfly Organics, www.dragonfly-organics.com

SHOPPING GUIDE – PREPARING FOR THE 3 DAY DETOX

Grocery List

For the detox, you will need to first select which breakfast you would like…

Once you have selected which breakfast you would like, add that shopping list to the following list.

• Filtered or spring water
• Lemon (6)
• Organic Celery Stalks (6 Organic)
• Organic Cucumbers (10 small)
• Organic carrots (6 small)
• Organic tomatoes (3 medium)
• Organic zucchini (4 medium)
• Green string beans (1 cup)
• Avocado (3 ripe)
• Organic sprouts, preferably alfalfa, watercress, or sunflower sprouts (3 handfuls)
• Garlic cloves (3 cloves)
• Ginger (3 knobs)
• Fresh organic cilantro, finely chopped (3 handfuls)
• Dried thyme, rosemary, oregano, or other French Provence herbs (2 teaspoons)
• Fresh organic parsley (1 large bunch)
• Ground cinnamon (1 tsp)
• Nori sheets (3)
• Tamari or soy sauce (3 tablespoons)
• Organic miso paste (1 tablespoon) or Unrefined sea salt (2 teaspoons)
• Raw almonds (you can use almonds or a mixture of macadamia nuts, pecans, hazelnuts, Brazil nuts, pine nuts, pumpkin seeds or sunflower seeds) (3 handfuls)
• Toasted sesame seeds (3 tablespoons)
• Unrefined sea salt (1 teaspoon)
• Raw honey or maple syrup (1 tbsp)
• Chia seeds (4 tbsp)
• Homemade Nut Milk or Homemade Coconut Milk, or if you do not have time, use store-bought almond or hemp milk
  • • Raw almonds (1.5 cups)
    • Honey or rice syrup (3 tbsp)
• Chamomile Tea / Dried Chamomile Flowers

Note: If a listed ingredient is not in season or available where you live, substitute something similar.

WHAT YOU CAN EXPECT DURING AND AFTER THE DETOX:

After the detox, you’ll likely come away with increased energy, improved mental clarity glowing skin, weight loss, increased immunity, and a renewed passion for life.

We recommend doing this detox twice a year in the Spring and Fall. If you’re feeling more adventurous or want to experience even better results, extend the detox to seven or ten days and add in some of the healthy lifestyle suggestions listed below. If you haven’t done a detox before and are unsure what to expect, you might want to start the program on a Friday and complete the detox over the weekend.

Some people may feel energized, others may want to rest; but either way, it’s about listening to your body. Some people may experience mild detox symptoms, which include headaches, tiredness, irritability, and mucus elimination. These are all normal symptoms and a sign that your body is beginning to cleanse.

Reference/Sourced from: Hungry For Change by: James Colquhoun and Laurentine Ten Bosch, Harper Collins 2012

Quinoa Salad Stuffed Peppers

Adapted from http://www.eyecandypopper.com/2014/10/13/meatless-monday-quinoa-stuffed-sweet-peppers-and-arugula-vegan-gluten-free/ and http://www.seletsucre.com/roasted-vegetable-quinoa-salad/

Vitamin C is a natural anti-histamine and benefits the immune system by increasing many different immune functions. Rich in vitamin C, peppers are a great addition to meal or snack time. This quinoa salad includes kale and parsley, both of which also are sources of vitamin C.

Yield- 4 servings

Ingredients
• 4 large peppers (colour of your choice)
• 1 cup quinoa, uncooked and rinsed well
• 2 cups water or stock (vegetable or chicken)
• 2 tbsp Camelina oil or extra virgin olive oil
• 1 large onion, diced
• 2 garlic cloves, minced
• 1 zucchini, diced
• 1 pint cherry tomatoes, halved
• 4 large leaves of kale (or collard or beet greens), torn into pieces
• 5-6 sprigs of parsley, finely chopped
• Sea salt, to taste
• Ground black pepper, to taste

Instructions
1. Cut the tops off of the peppers around the stem. Remove all of the seeds and place on a baking sheet lined with parchment paper.
2. Pre-heat oven at 400oF.
3. In a medium-sized pot, bring the water or stock to a boil. Add the rinsed quinoa and reduce the temperature to medium-low. Cover and cook for 15-17 minutes. (If the liquid has completely evaporated before the end of cooking time, add a bit more water). Once cooked, remove from the heat, covered, and let sit for 5 minutes.
4. While the quinoa cooks, warm the oil in a pan on medium heat. Add the diced onion and sauté for 3-4 minutes, or until translucent. Add the garlic and cook for another 2-3 minutes. Next, add the zucchini and tomatoes and cook for 2-3 more minutes. Add the kale and parsley, mix and cook for 1-2 minutes. Turn off the heat.
5. When the quinoa has finished cooking, add it to the pan with the vegetables. Stir well to combine. Season with salt and pepper to taste.
6. Fill the prepared peppers with the quinoa mixture until overflowing.
7. Place the stuffed peppers in the oven and cook for 25-30 minutes. (You want the peppers to be cooked, yet holding their form (not mushy and overcooked).
8. Remove the peppers from the oven and let cool for several minutes before serving. Enjoy!

Sweet Nettle and Ginger Tea

Adapted from The Whole Life Nutrition Cookbook

Nettle (known as stinging nettle) is a great herb for managing seasonal allergies or hay fever. Combined with ginger (containing anti-inflammatory properties) some lemon juice (a source of vitamin C and antioxidants), and raw honey, and you have yourself a soothing drink to sit back and relax with during allergy season.

Yield- 6 servings

Ingredients
• 5 slices fresh ginger
• 4 cups water
• ¼ cup dried nettles
• Raw honey, to taste

Instructions
1. Place ginger and water in a medium stainless steel or glass pot. Cover and bring to a gentle boil. Reduce heat to low and simmer for 10-15 minutes.
2. Remove from the heat and add the dried nettles. Steep for 10-20 minutes, with the lid on.
3. Strain tea through a fine-mesh strainer into a wide-mouthed mason jar.
4. Sweeten to taste with raw honey while the tea is still warm.
5. Drink warm or refrigerate and drink cold.
6. Store any unused tea in the refrigerator in a covered jar.

Steamed Vegetables with Lemon-Garlic Dressing

Adapted from The Whole Life Nutrition Cookbook

Quercetin is a bioflavonoid found in a variety of brightly coloured vegetables and fruits. Quercetin has anti-inflammatory and anti-oxidant properties and acts as a natural anti-histamine, thus beneficial for those with allergies. Some examples of foods containing quercetin include capers, onions, peppers, asparagus, broccoli, kale, berries and apples.

Lightly steaming vegetables locks in nutrients and enhances digestibility. For this recipe, vary the vegetables to what is in season and/or what you like! Pair this vegetable side with your protein of choice (roasted chicken, baked wild salmon, grilled organic tofu)

Ingredients
Vegetables
• 2 carrots, cut into thin strips
• 1 medium zucchini, cut into thin strips
• 1 small red bell pepper, cut into thin strips
• 2 cups small broccoli florets
• 1-2 tbsp capers, rinsed and drained (optional)
• ¼ cup finely chopped fresh parsley, for garnish

Dressing
• Juice of ½ lemon, freshly squeezed
• 2 tbsp extra virgin olive oil
• 1 garlic clove, finely minced
• ½ tsp finely grated lemon zest
• ¼ tsp sea salt or Herbamare

Instructions
1. To prepare the vegetables, place the cut vegetables (carrots through broccoli) in a steamer basket over approximately 2 inches of water in a 2- or 3-quart pot. Place a lid on the pot and cook over medium heat until the water starts to gently boil. Steam for 5-7 minutes or until crisp-tender.
2. Transfer veggies to a bowl.
3. To make the dressing, whisk together all of the ingredients in a small bowl. Pour the dressing over the steamed vegetables. Add the capers (if desired) and parsley and toss. Season with additional sea salt to taste.

References
Murray, M. T., Pizzorno, J. E., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York: Atria Books.

I grew up eating Campbell’s soup and I loved all the flavours – chicken noodle, tomato, vegetable and mushroom. Back in the 1970’s almost every casserole recipe had a tin of Campbell’s mushroom soup in it. Even with all the knowledge that I now have in nutrition, there are some habits that are hard to break.
But Campbell’s original soup is one that I have broken up with for good. The ingredients label is the cause of my leaving Campbell’s behind, and is likely why so many are doing the same¹. Let’s analyze the ingredients one by one, so you understand why you too may want to look for alternatives to the classic soups.

INGREDIENT	CONCERN
1. Water	Is the water filtered? Was it previously stored in plastic and now contains BPA?
2. Mushrooms	Okay – I will give this one to you Campbell’s- I like this ingredient
3. Modified Corn starch	Corn itself is highly genetically modified – one to avoid! And the word “modified” is perplexing – modified how exactly? Often modified means to include MSG – MSG and its related products have been linked skin rashes, nausea, migraine headaches, heart irregularities, and even seizures2, making MSG another one to avoid.
4. Canola or soybean oil	First of all, which one is it? Canola or Soybean? Either way, they are both genetically modified – an absolute avoid!
5. Wheat flour	Unless organic, wheat is sprayed with a possibly carcinogenic/toxic chemical called glyphosate3– an absolute avoid!
6. Corn starch	See comments under 3. Modified Corn starch – another dose of GMO.
7. Cream	A dairy product. Dairy is full of chemicals used in processing and production. Not only do the medications used on dairy cows (ie hormones and antibiotics) make their way into the milk, the pesticides in foods the animal consumes also do. The processes of pasteurization can also add in more harmful chemicals to the milk. Here are a few other points from Dr. Mark Hyman: “The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the “milk mustache” ads. Their panel of scientists stated the truth clearly: Milk doesn’t benefit sports performance. There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss! Dairy is linked to prostate cancer. It’s full of saturated fat and is linked to heart disease. Dairy causes digestive problems for the 75% of people with lactose intolerance. Dairy aggravates irritable bowel syndrome. Simply put, the FTC asked the dairy industry, “Got Proof?” — and the answer was NO! Plus, dairy may contribute to even more health problems, like: Allergies Sinus problems Ear infections Type 1 diabetes Chronic constipation Anemia (in children) Due to these concerns, many have begun to consider raw milk an alternative. But it may not be the ideal answer to all dairy concerns. While it is true that raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization, these benefits don’t outweigh dairy’s potential risks linked with infection and chronic disease. From an evolutionary point of view, milk is a strange food for adult humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!). If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegent-tables, fruits, beans, whole grains, nuts, seeds, and seaweed.”4
8. Buttermilk powder	See comments in point 7 above.
9. Salt	Salt is a mineral that is needed in small amounts by our cells (ie 1 g per day). The problem with processed foods is that salt is often used in higher amounts to enhance flavour. In this soup can there is over 730mg– almost enough for your entire daily allowance. Canadians eat about 3400 mg of sodium each day – more than double the amount we need. The problem with salt is that it can increase blood pressure. High blood pressure is a major factor in stroke and heart disease, one of the leading causes of death in Canada. There is also increasing evidence of links between high salt intake and stomach cancer, osteoporosis, obesity, kidney stones, kidney disease, vascular dementia and water retention. Salt can also exacerbate the symptoms of asthma, Ménière’s disease and diabetes5,6
10. Yeast extract	Used as a food additive to improve taste, this product can contain glutamates (a product that is concentrated to make MSG) (see note on MSG in 3. Modified Corn Starch above). As such, foods that contain yeast extract cannot be labeled as MSG-free, though they do not have the same high levels of glutamate. However, it does also contain B vitamins that are beneficial so it may be up to you and your family to weigh the benefit of B vitamins vs the potential reaction to glutamates7
11. Flavour	This is an important one. What does this mean? What type of flavour? Anytime you read this on a label you need to replace it with the word “chemical” because that is what it is. I would argue that it is not something you want to consume. See point 1 below for what the Environmental Working Group has to say about “natural flavour”
12. Potassium chloride (salt substitute)	Didn’t we just add salt as ingredient #9 – is this a way to get around the sodium levels and make them even higher?Potassium chloride has been touted as being a salt substitute without the dangers of high sodium levels raising blood pressure and contributing to risk of heart attack and stroke. However for some people, ingesting more potassium can lead to excessively high potassium levels called hyperkalemia, with dangerous health consequences such as heart arrhythmias and even heart arrest. Risk factors that make a person more susceptible to dangerous hyperkalemia include having kidney failure, type II diabetes, Conn’s disease, bladder or kidney stones and most importantly, being on diuretics or other medications to lower blood pressure (such as ACE inhibitors, angiotensin II receptor blockers). For people with the above conditions it is wise to outright avoid high intake of both potassium or sodium salts- both of which are in this soup!8
13. Soy protein isolate	Soy is highly genetically modified – an absolute avoid! This is also another contributor to MSG
14. Sauterne wine	Wine?! In a soup given to children… maybe that is why I liked it so much – LOL! Seriously though, grapes are on the list of the 12 most heavily pesticide-sprayed foods (the dirty dozen), so you are getting an extra dose of chemicals in your soup.
15. Sea salt	See comment under point 9. Don’t we have enough salt already? Is it necessary to add more? The food industry manipulates the amounts of either fat, sugar or salt in recipes so we become “addicted” to them. But, sea salt is good for you – right?! In minimal doses and not at the levels used in processed foods it might be.
16. Onion powder 17. spices	Which spices? Have they been irradiated? Most spices, along with many fruits, vegent-tables and meats, are irradiated to effectively inactivate bacteria that are resistant to antibiotics and to eliminate other contaminants. It’s a growing technology used to increase food safety and reduce food poisoning. However, questions regarding the consequences of irradiation have been raised, stating it could cause chromosomal damage to persons consuming it as well as reducing the nutritional value of foods.In 1997, the WHO along with the FAO (Food and Agriculture organization of the UN) concluded that food irradiated to any dose appropriate to achieve the intended food safety objective is both safe to consume and nutritionally adequate9. However the WHO does concede that many vitamins and nutrients are diminished in the process. The Oxford Journal of Clinic Infectious Disease points out that “because we are not yet able to identify which components of fruits and vegent-tables are beneficial in protection against some cancers, heart disease, and stroke, neither are we able to measure the effect irradiation has on these components. Irradiated foods, when further processed by cooking or freezing, may have more vitamin loss than do non-irradiated processed foods. Determining these effects is important and would have implications regarding full disclosure of nutrient content on labels. Furthermore, because of the concern that nutritional deficits increase susceptibility to or progression of some infections, the possibility still remains that irradiating food may predispose some people to certain infections.10 The conclusion by global food safety boards is that reducing food borne illness worldwide is a high priority that calls for continued irradiation, which unfortunately may then render our food nutritionally deficient. However there are many ways to ensure high food safety standards within your own home through proper storage, washing and preparation that will not reduce the nutritional value of your food.

¹ An interesting and frightening note on “flavour” from the Environmental Working Group:

“The truth is that when you see the word “flavor” on a food label, you have almost no clue what chemicals may have been added to the food under the umbrella of this vague term. For people who have uncommon food allergies or are on restricted diets, this can be a serious concern.

In addition to the flavor-adding chemicals themselves, flavor mixtures often contain natural or artificial emulsifiers, solvents and preservatives that are called “incidental additives,” which means the manufacturer does not have to disclose their presence on food labels. Flavoring mixtures added to food are complex and can contain more than 100 distinct substances. The non-flavor chemicals that have other functional properties often make up 80 to 90 percent of the mixture.

Consumers may be surprised to learn that so-called “natural flavors” can actually contain synthetic chemicals such as the solvent propylene glycol or the preservative BHA. Flavor extracts and ingredients derived from genetically engineered crops may also be labeled “natural,” because the FDA has not fully defined what that term means. (Certified organic “natural flavors” must meet more stringent guidelines and cannot include synthetic or genetically engineered ingredients.)

The companies that make flavoring mixtures are often the same ones that make the fragrance chemicals in perfumes and cosmetics. EWG advocates full disclosure of fragrance ingredients and believes flavoring mixtures should be treated the same way.

EWG considers it troubling that food companies do not fully disclose their ingredients and use vague terms like “flavors.” Consumers have a right to know what’s in their food. We are also concerned that processed food makers manipulate flavors to whet people’s appetite for unhealthy foods and encourage overeating.¹¹

Campbell’s itself has recognized the need for an overhaul of its ingredients and this year has introduced a line of organic soups. These are made with whole organic vegent-tables and sold in tetra-pack containers with no BPA. Campbell’s CEO Denise Morrison applauded consumers, “They want to know what ingredients are used in their food and where they come from”¹

But that’s certainly not the only alternative. The healthiest way to have soup is to make it yourself. That way you avoid cans that may be lined with BPA and you know exactly what is going in and how much, starting with organic vegent-tables, nutrient rich bone broth and filtered water. Whether eating homemade or other selections of prepared foods, look for some of the following replacements of the other ingredients in Campbell’s traditional soup:

There are ways to make healthy choices whether cooking more at home or simply knowing what to avoid when choosing pre-made foods. Learn about the ingredient lists in your shopping cart to make a healthy diet easier for you and your family.

References:

1. http://www.nj.com/business/index.ssf/2014/07/campbells_to_launch_organic_soups_in_effort_to_rebuild_earnings.html
   

2. http://saveourbones.com/12-dangerous-ingredients/

3. http://www.cbc.ca/news/canada/new-brunswick/herbicide-chemical-glyphosate-probably-carcinogenic-who-agency-finds-1.3018545

4. http://drhyman.com/blog/2010/06/24/dairy-6-reasons-you-should-avoid-it-at-all-costs-2/#close

5. http://www.hc-sc.gc.ca/fn-an/nutrition/sodium/index-eng.php

6. http://www.actiononsalt.org.uk/salthealth/

7. http://www.healthline.com/health/food-nutrition/is-yeast-extract-bad-for-me

8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1124926/

9. http://www.nfid.org/links/irradiation-foodborne-disease/steele.html

10. http://cid.oxfordjournals.org/content/33/3/375.full

11. http://www.ewg.org/research/ewg-s-dirty-dozen-guide-food-additives/fda-failed-us#flavors

12. https://www.youtube.com/watch?v=fpxPoizVT9c&hd=1

Here are some yummy holiday recipes compliments of Dr. Haarsma and Dr. McCarthy.

Spice Rub: Try the following spice rub on your holiday turkey this year to add flavour without adding unhealthy fats.

Prep Time 5 minutes

Ingredients

• 3 tablespoons coconut palm sugar or brown sugar
• 1 tablespoon sea salt
• 2 teaspoons ground cumin
• 2 teaspoons dried oregano
• 2 teaspoons dried rubbed sage
• 2 teaspoons dry mustard
• 1 teaspoon dried thyme
• 1 teaspoons ground coriander

Instructions

• Combine sugar and spices.
• Store in an airtight container. Stir or mix well before using.
• Can be used to season poultry, pork or organic tofu
• Carefully loosen and separate the skin covering the breast and thigh meat of a whole turkey or chicken by sliding your fingers between the meat and the skin. Use a few tablespoons of the spice rub, and using your fingers, push it beneath the loosened skin, evenly distributing the rub onto the meat. The spice rub trapped beneath the skin seasons the otherwise bland meat, while the meat is kept moist.Source: http://www.myrecipes.com/recipe/spice-rubbed-smoked-turkey-with-roasted-pear-stuffing-cranberry-syrup

Cranberry Sauce – Serves 6-8

Skip the canned stuff this year and make your own cranberry sauce! Leftovers are perfect over pancakes, on vanilla ice cream or atop a muffin.

Prep Time 3 minutes; Cook Time 20 minutes

Ingredients

• 1-12 ounce bag of organic cranberries
• ½ cup honey
• ½ cup water
• 1 tsp orange zest (use an organic orange)
• ¼ cup fresh orange juice
• 1 tsp vanilla extract
• 1/8 tsp ground ginger
• ¼ tsp salt
• 1 cinnamon stick (or ½ tsp cinnamon)
• 1 star anise (or 1 pinch of anise seeds)

Instructions

• • • In a medium saucepan, combine all of the ingredients and mix well.
    • Cook over medium heat for about 20 minutes or until the cranberries have burst, stirring occasionally.
    • Remove the cinnamon stick and star anise and discard/compost.
    • Remove from the heat. Let cool or serve warm.

Notes

• • • If using star anise or anise seeds, place them in a tea filter for easy removal after cooking is completed
    • This sauce can be made ahead and stored in the refrigerator
    • Try this sauce spread over pancakes, atop a muffin or over ice cream

Adapted from http://www.thisgalcooks.com/homemade-cranberry-sauce/

Gingerbread Cake with Maple-Cashew Sauce – Serves 8-12

If you choose to indulge in any gingerbread this holiday season, the following gingerbread cake recipe will not disappoint! Any leftovers can be frozen and enjoyed passed the holidays…if any pieces make it that far!

Prep Time 10 minutes; Cook Time 30 minutes

Ingredients

Wet Ingredients

• • • ¼ cup ground chia seeds
    • ½ cup warm water
    • ½ cup melted coconut oil, plus more for greasing the baking dish
    • ½ cup maple syrup
    • ½ cup blackstrap molasses
    • 1 tbsp vanilla extract

Dry Ingredients

• • • 2 cups brown rice flour
    • ½ cup arrowroot powder
    • 2 tsp baking powder
    • ½ tsp baking soda
    • ½ tsp sea salt
    • 2 tsp ground ginger
    • 2 tsp ground cinnamon
    • ½ tsp ground cloves

Sauce

• • • ½ cup raw cashews, soaked in water for 4-6 hours, then drained
    • 2-3 tbsp maple syrup
    • 2 tsp vanilla extract
    • 2-3 tbsp water

Instructions

• • • Pre-heat oven to 350^o
    • Oil an 8 x 8-inch glass baking dish.
    • In a small bowl, whisk together the ground chia seeds and the warm water. Set aside for about 5 minutes.
    • In the meantime, combine the dry ingredients in a medium-sized mixing bowl.
    • Add the chia-water mixture to a blender along with the other wet ingredients and blend smooth.
    • Pour the wet ingredients into the dry and mix well with a wire whisk.
    • Pour the batter into the prepared baking dish and bake for about 30 minutes.
    • To make the sauce, place all of the ingredients in a blender and blend until smooth and creamy.
    • Let cake cool for about 10 minutes. When ready to serve, slice the cake and drizzle each piece with maple-cashew sauce.

Recipe from the Whole Life Nutrition Cookbook

1. Eat fruits and vegetables on the dirty dozen list organic.
2. Buy locally grown produce whenever possible. Since it isn’t shipped long distances, local produce is less likely to have been treated with post-harvest pesticides. Your local farmers’ market is a great source of locally grown food.
3. Avoid imported produce. Out-of-season produce is more likely to have been imported, possibly from a country with less stringent pesticide regulations than we have in Canada.
4. Wash all produce well. Use a vegetable scrub brush when appropriate. Adding a few drops of a mild dishwashing soap to the water can help remove surface pesticides on conventionally grown produce. Be sure to rinse thoroughly.
5. Peel non-organic fruits and vegetables that are obviously waxed, to remove any surface pesticides that may be sealed in with the waxes. Remember the skin of fruit absorbs pesticides, so even though you are removing them from the surface, it is difficult to remove what has been absorbed unless you buy organic.
6. Grow some of your own food if you can – without chemicals. Avoid using pesticides in your garden or on your lawn. With the cost of food going up, planting a garden is a great way to ensure you are eating healthy at a low cost.
7. Speak out for a safer food production system. Ask your supermarket manager to stock sustainably grown food. Write your MP to urge him/her to pass better pesticide control laws and make sustainable farming our nation’s top agricultural priority. While you are at it, ask your MP for labeling laws on genetically modified foods as well.