Tag Archives: nutritionist

  • Top 5 Reasons to Eat Kale and a Delicious Way to Enjoy

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    Here are my top 5 reasons to eat kale;

    • Kale is incredibly detoxifying - Kale contains indole-3-carbinols, sulforaphane, among many other super powdered plant nutrients that keep your liver and hormones happy.

     

    • Kale is low in calories and packed with nutrition - Kale contains more nutritional value for fewer calories than almost any food on the planet.

     

    • Anti-inflammatory- one of the reasons kale helps combat inflammation is the omega 3’s it contains. In only 100 calories of can your get 350mg of omega 3’s. Vitamin K is also a key nutrient in reducing inflammation and kale happens to be a star in this nutrient.

     

    • Kale is an excellent source of fibre and magnesium - both help keep bowels happy and healthy. Fiber gently sweeps the colon keeps it clean and helps food pass along at an ideal speed and magnesium helps draw water into the bowel keeping it hydrated. Trust me you don't not want a dehydrated bowel, think pebble poop that is hard to pass. No thank you!

     

    • Antioxidant Rich - In addition to familiar antioxidants like vitamin C and beta carotene, kale provides us with at least 45 others (probably much more as we continue to learn more and more about foods). Antioxidants are important for so many things including keeping our heart healthy, immune systems happy and each one of our trillions of cells thriving.

     

    • Ok, so now that we understand why our bodies and each one of our trillions of cells love kale, let make it taste amazing so we love to eat it. I think this recipe does just that. It is my current fave way to enjoy this leafy green. And best part is the salad can store in the fridge and stays good for at least a day. I love that. I make it for dinner and have a salad ready to go the next day for lunch.

     

    Here is the recipe!

    Creamy Dinosaur Kale Salad 

    Ingredients 

    • 1 bunch of Dinosaur Kale, washed, dried and chopped finely (also known as Lacinato or tuscan kale)*
    • 1 tbsp fresh lemon juice
    • 1 tbsp olive oil
    • a pinch of sea salt

    Place all ingredients into a large bowel and massage lemon juice, olive oil and sea salt into kale. Set aside and make dressing**

    Dressing 

    • 1 cup of cashews (preferably soaked for at least 4 hours and then drained, but not essential)
    • 3/4 cup water
    • 1.5 tbsp of apple cider vinegar (or more to taste)
    • 2 tbsp olive oil
    • 1 garlic clove

    Add all ingredients into a high powdered blender of food processor and mix until smooth and creamy.

    Putting It All Together 

    • 1 chopped apple
    • 1/4 cup dried current
    • 1 grated carrot
    • 2 celery stalks, chopped

    Add the dressing and the rest of the ingredients. Mix and Enjoy!!

    Please not all extra salad ingredients are optional. Add whatever you like!

    *Can also substitute for your favorite variety of kale

    **Sprinkling with lemon juice before letting them sit can further enhance its beneficial phytonutrient concentration and makes it easier to digest because the lemon breaks down the hard fibers.

     

    Now go ahead and buy kale! Let me know in the comments below how you feel about kale. Have tried it? If not, what stops you from buying it? If you have, what is your favourite way to enjoy?

     

    Source - http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

  • Super Easy Quinoa Granola

    I love granola. But granola doesn't really love me. You see, I am allergic to oats :( Whenever I eat them I get a runny nose and about 1/2 hour after eating I get a blood sugar crash. Sometimes foods that are considered healthy might just not be healthy food for you. Each one of us is biochemically unique and we all require different foods to thrive. If you are suffering with any issues from digestive problems or any type of inflammatory condition from arthritis to eczema you might want to take a mindful look at your diet and discover if the foods you are eating are triggering your symptoms. Learn more about my path to wellness here!

    Okay, now on to the good stuff. You can swap quinoa flakes for large flakes oats if you would like. I love serving this with plain yogurt (I enjoy sheep's milk yogurt)  or freshly made almond milk (recipe to come, super simple to make). I also like to serve it with seasonal fruits.

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    Picture - Quinoa granola, fresh almond milk, local peaches and blueberries. Yum!

    Quinoa Granola

    • 1/2 cup extra virgin olive oil (or you could use coconut oil - I have tried both with great success)
    • 1/2 cup brown rice syrup*
    • 2 tbsp pure maple syrup
    • 3 cup quinoa flakes
    • 1 cup raw nuts - I used walnuts and pecans
    • 1 cup raw seeds - I used pumpkin and sunflower
    • 1 cup organic raisins
    • A pinch of sea salt

    Method

    1. Preheat oven to 400F
    2. Mix all ingredients together until well combined (if using coconut oil, please melt before mixing so it gets evenly mixed)
    3. Place all ingredients on a parchment lined baking sheet (you might need 2 so it can be spread out evenly)
    4. Bake for about 25 minutes or until golden brown
    5. Let cool. Enjoy right away or store for later use. Can be stored for 2 weeks, if it lasts that long in your house

    *I use Organic Brown Rice Syrup by Lundberg. Brown Rice Syrup is a thick sweetener and produces granola clusters which I love. You can also use other natural sweeteners such as maple syrup, honey or coconut nectar.

    SHARE WITH ME

    Have you noticed any foods that don't make you feel so great? If so, do you still eat it? What do you notice when you remove it from your diet?

     

     

  • Bring on the Kale! The Kale Avocado Salad that is...

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    I was having one of my all time favourite salads with my dinner the other evening and thinking I really should post this recipe. You see, I wasn't always into kale. In fact, before I started nutrition school I had never tried it. It wasn't until I went to my amazing teacher, Caroline Dupont's cooking class that I tried it. This recipe was my first intro to kale and I love it and it has continued to be a hit with everyone that I have made it for. 

    Here is my post from my previous blog 

    Kale is a super powered leafy green vegetable that is located in the lonely part of the grocery store along with all of the other leafy greens. I find that many people are intimidated by these green vegetables because they don't know what to do with them. Thats how I was. What I now understand is that you just need an amazingly tasty and simple way to enjoy!

    Kale contains the most bang for your buck when it comes to nutrition. One cup of kale supplies us with 70% of the RDA of vitamin C. It is also a rich source of B6, manganese, fibre, as well as many minerals including copper, iron and calcium! Kale has 3 times more calcium than phosphorus, which is a highly beneficial ratio since high phosphorus consumption is linked to osteoporosis. So many of us think of dairy for calcium....kale is a much better source of "easy to absorb" calcium. A must for anyone concerned about bone health.

    Kale also contains plant nutrients that help balance hormones for men and women. Indole 3 carbinols and sulforaphane are 2 big fancy words that can help reduce PMS and menopausal symptoms and help prevent prostate problems in men.

    So now the question is......how the heck do I eat that weird leafy green stuff??? I knew that's what you were thinking, I get it all of the time. Well, first of all you could try my simple Yummy Greens recipe, my favorite kale chips (from Elanas Pantry) or start your day off with a green smoothie. Or you can try this amazingly healthy, enzyme rich raw kale salad. The problem with eating raw kale is that it can be hard to digest because of the cellulose. In this salad you marinate the kale in sea salt and lemon juice, both help to break down that fibrous cellulose making it much easier to digest.
    This salad has been enjoyed by many in my household. And by many who really thought they didn't like kale. It is such a great way to ease people into greens, because it tastes great and is easy to make!

    I dare you to try it??

    Ingredients

    • 1 head kale, thick centre stem removed, sliced fine
    • 1 avocado, halved, flesh scooped out of peel
    • 1/4 vidalia onion, chopped OR green onions
    • 2 ½ tbsp. olive oil
    • 1 ½ tbsp. lemon juice
    • 1 tsp. Celtic sea salt
    • 1 cup of cherry tomatoes, sliced in 1/2

    Method
    In a large salad bowl, toss together all ingredients (except tomatoes and onions), using your hands to squeeze as you mix to wilt the kale and cream the avocado together. Add the tomatoes after mixing. Serve!
    Recipe slightly adapted from the lovely kitchen of Ms Caroline Dupont. Caroline was one of my teachers from nutrition school and has continued to be one of my mentors in the field of health and wellness! One of the most beautiful people I have ever met, inside and out! Thank you Caroline for all of your inspiration!

     

  • The Best Seasonal Crisp Ever and Raspberry Love

    Hi all! If you didn't know already, it is raspberry season here in Ontario. It is a great time to enjoy these amazing berries. While yes we can get them year round, enjoying freshly picked raspberries packs a whole lot more powerful antioxidants (there are too many to list here, if you want to learn more check this out) and vitamin C. Raspberries are an excellent source of ellagic acid which has powerful anti-inflammatory powers and is known for its anti-cancer properties.

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    These are the perfectly, imperfect berries we picked up! So tart, so tasty!

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    Look at these beauties. Going to make another crisp with these.

    I am actually off to pick my own raspberries today with my little girl (raspberries are one of her favorite foods) at the local farm in Stouffville. It is called Organics Farm. If you have not been and live close by I suggest you check it out. We went the other week and it was just too hot to pick so we purchased them already picked for us and came home and made ice cream. It was a hit. I don't have the recipe but the ingredients were raspberries, 1 can coconut milk, maple syrup and vanilla. Then yesterday afternoon, after a day in clinic sitting in a chair, I decided we would go out and get some fresh air and pick some berries. We didn’t make it to the raspberries though because we were having too much fun picking the tart cherries, goose berries and currents. Some people might find these berries too tart but not my little girl, she loves the pucker :)

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    I love enjoying berries on their own. Raspberries have a beautiful tart flavour that almost makes me pucker but I love it. I also love to add them to smoothies of course. And my 3rd favourite way to enjoy seasonal berries is in a crumble. I enjoy this crumble for breakfast with a dollop of sheep’s milk yogurt. Yes, dessert for breakfast. Isn’t that the best? This crumble is made with such high quality ingredients, why not?

    Seasonal Crumble 

    • 5 cups of fresh fruit (berries, rhubarb, stone fruit)
    • 4 tbsp maple syrup
    • 1.5 tbsp lemon juice
    • 3/4 cup almond meal
    • 3/4 cup quinoa flakes
    • a pinch of sea salt
    • 1 tsp cinnamon
    • 3 tbsp of organic butter (room temperature) OR use olive oil

    Preheat oven to 400F.

    Toss the fruit with 2 tbsp maple syrup and lemon juice. Mix almond meal, quinoa flakes, salt, cinnamon in a large bowl. Add remaining maple syrup and butter crumbed into small pieces. Mix until combined. Crumble the mixture over the fruit and bake until the topping is nicely browned about 25 minutes.

    Note - if the crumble mixture seems dry, add extra butter and maple syrup.

    If you want to see more pictures of raspberry picking today make sure you follow me on Instagram or twitter.

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