Thanksgiving Root Veggie Smash

This sounds like a weird Thanksgiving party! Lol! In fact, it's a spin on the typical mashed potatoes with some fun ingredients like rutabaga and celery root. I mean, when else would you try these funky root veggies?

Happy Thanksgiving!

Ingredients:

1 celery root, peeled and chopped into 1” chunks

1 large rutabaga, peeled and chopped into 1” chunks

4 Yukon gold potatoes (choose organic, if possible, as potatoes are on the Dirty Dozen+ list), peeled and chopped into 1” chunks

2 Tbsp olive oil

2 leeks, end and green ends chopped off, cut lengthwise, thoroughly rinsed and then thinly sliced widthwise

2 cloves of garlic, minced

1/2 cup grass-fed butter, ghee or coconut oil (you may need more for improved creaminess and flavour to your liking)

Sea salt, to tase

Black pepper to taste

Methods:

1. Place celery root, rutabaga, and potatoes in a large pot and cover with water. Add a dash of salt, cover and bring to a boil. Once boiling, reduce heat and let simmer until the root vegetables are soft - approximately 20 minutes.

2. Meanwhile, in a small sauté pan, heat olive oil over medium heat until shimmering. Add leeks and cook until soft. Then add until and cook until just soft, but not burning. Take off the heat and set aside.

3. Drain the cooked root vegetables, add in the garlic, leeks and butter. Smash until creamy. You can also use a handmixer, or blend in a Vitamix for ultimate creaminess.

4. Top with additional butter, ghee or coconut oil.

Mighty Magnesium

Magnesium is an absolute wonder mineral. It has so many different functions within the body, and so very many of us are deficient in it. Including me! I’ve been on magnesium for years and years. It helps me sleep better, recover better from exercise, helps reduce stress, and alleviates a chronic eye twitch. 

Before I dive into the many benefits, here’s a quick survey you can run yourself through to determine whether or not you are magnesium deficient:

• Regular muscle cramps and twitches?
• Anxiety?
• Irregular heart rhythm?
• Regular headaches?
• High blood pressure?
• Asthma?
• Poor memory?
• Insomnia?
• Dysmenorrhea (really bad period cramps)?
• Adrenal fatigue?
• Poor memory?

Did you answer yes to any of these? If so, you may be deficient in magnesium. 

Magnesium is the 4th most abundant mineral in the body and is involved in about 300 different biochemical reactions in your body. However, up to 90% of us are deficient in magnesium because of soil depletion from over-farming and pesticide use, poor gut function, poor nutrition, high levels of stress, and medications that can reduce magnesium 

Magnesium can be tested via the blood by doing a test called RBC magnesium, but a  trial of magnesium can also be done to determine if it is beneficial for you without doing any testing. 

There are many different forms of magnesium on the market. In fact, I spend a lot of my time in clinic sussing out whether or not a patient is taking the right kind of magnesium, and whether or not the dosage is correct. 

You can get magnesium from your diet from greens like spinach, dark chocolate, pumpkin seeds, avocado, figs, and bananas, but It can often be hard to get enough.

Fun fact? Did you know that when you crave chocolate (especially near your period) you are often craving magnesium!

Malate, glycinate, and citrate are the most well-absorbed forms. Malate is typically used in cases of fibromyalgia, glycinate is used for a broad range of magnesium deficiency conditions, and citrate is often used to alleviate constipation. 

Active doses of magnesium are 400-500mg, but this can cause gastrointestinal upset in some people.

I'd be happy to help you determine whether or not you are in need off magnesium. Bring it up at your next visit, or come on in for 15-minute complimentary meet & greet if you aren't one of my patients just yet. 

Please Note: Before beginning any supplement, it’s best to speak with your healthcare provider to determine if it is right for you.

This Salad is Just Peachy!

Did you know that one of my favourite things to do is create lame recipe names? I think I really excelled on this one ;) 

Peaches are in season right now and we’ve got to use them up, but I was a bit tired of the typical scones, muffins and cobblers, so I created a peach salad that can be used as an appetizer or side dish at dinner. 

Fun Fact: While not abundantly high in magnesium, peaches do contain some. Hurray! We’ve come full circle now. 

Enjoy!

Ingredients:

1/2 small red onion, finely chopped

1 Tablespoon balsamic vinegar or apple cider vinegar

1 Tablespoon fresh lemon juice

2 pounds heirloom tomatoes, washed and coarsely chopped

1 pound ripe peaches, pealed, pitted and chopped

2 Tablespoons extra-virgin olive oil

1 teaspoon tamari

1/4 teaspoon sea salt

1/2 cup mint leaves torn into small pieces

1/2 cup basil leaves torn into small pieces

1/4 cup pecans (for garnish)

1/4 cup crumbled goat cheese (for garnish)

Method:

1. In a small bowl, combine vinegar of your choice, lemon juice, extra-virgin olive oil, and tamari. Whisk until combined. 
2. In a serving bowl, combine red onion, peaches and tomatoes, 
3. Pour the dressing over the mixture in the serving bowl, and toss to combine. 
4. Top with mint, basil, pecans and goat cheese and season with sea salt. 
5. Serve immediately. 

Chilled Strawberry Vanilla Chia Pudding with Coconut Mousse

*Requires overnight chilling*

This dish is perfect for breakfast or dessert. 

Servings: 2

Ingredients:

1 1⁄2 cups unsweetened, vanilla almond milk

3⁄4 cup chia seeds

1⁄2 teaspoon pure vanilla extract

1 pinch of salt

2 tsp honey or maple syrup

1/2 pound fresh, organic strawberries - washed and quartered

400ml can of chilled coconut milk. Be sure it’s as natural as possible without additives and fillers otherwise it will not separate appropriately. After it has chilled overnight, there should be a thick cream layer and a liquid layer. 

1 tsp honey or maple syrup

1/4 tsp vanilla

Methods:

1. In a medium-sized glass bowl combine almond milk, vanilla, salt and maple syrup. Add the chia seeds and stir until well combined. 
2. Place in the fridge overnight or for 3 hours. 
3. Place your can of coconut milk in a medium-sized mixing bowl and place in the fridge to chill overnight, too. Be careful not to shake the coconut cream as it will not separate properly. 
4. The next morning, once the chia pudding has set, add in the quartered strawberries. Reserve a few for garnish.
5. Prepare your whipped coconut cream by opening the can and scraping out the thickened cream layer. Do not use the liquid. 
6. Mix on high for 5 minutes, then add in honey and vanilla. Then continue mixing for another 10 minutes, or until the cream is fluffy and holding peaks. 
7. Separate the chia pudding into your serving bowls and top with coconut cream and remaining strawberries. 

Strawberry Raspberry Mojito Mocktail

I mean, who doesn't love a delicious mojito, but adding strawberries and raspberries ups the antioxidant quota and gives it a fresh spin. 

Enjoy!

Servings: 4

Ingredients:

1/4 cup honey

1/2 cup water

2 handfuls fresh mint leaves, washed

6 ice cubes

1 pound fresh organic strawberries, washed, hulled and sliced

1 pint raspberries

Juice of 2 limes

2 sprigs fresh rosemary

Method:

1. To make your simple syrup: combine honey, water and 1 handful of mint leaves in a small saucepan and heat over medium heat until the honey is completely dissolved into the water. Remove from the heat, remove the mint leaves, and let cool for up to 30 minutes. 
2. Place 1/2 of the strawberries, 1/2 of the raspberries along with the lime juice, simple syrup and ice. Blend until smooth. 
3. Pour into a tall glass until half full. Add sparkling water and remaining raspberries, strawberries and mint leaves. Garnish with a sprig of fresh rosemary.

*P.S. You can make it real cocktail by adding an ounce of rum to each glass ;)

Simple & Tasty Guacamole Recipe

Every summer (and occasionally throughout the year) my husband and I are asked to whip up our famous guacamole. I don't even know how it came together, but people really seem to enjoy it.

In light of the holidays upon us this weekend I thought I would share this delicious guacamole recipe with you. It will keep you satisfied and nourished so you can enjoy all of your weekend activities.

Ingredients:

• 3 avocados, mashed (keep the pits) - for tips on slicing click here
• 2 plum tomatoes, diced
• 1/2 purple onion, chopped
• 3 cloves of garlic, minced
• Juice of 2 limes
• 2 Tbsp cilantro, chopped
• Salt & pepper to taste

Methods:

Start by mixing the basics (avocados, tomatoes, and purple onion) in a serving bowl. Add garlic, lime juice and cilantro. Season with salt and pepper to taste.

Now comes the fun part: taste the guacamole and adjust as necessary. We usually add in more lime, garlic and cilantro.

Note: Mix the pits into the guacamole to keep it from oxidizing and turning brown. If you do need to store the guacamole for later use, be sure to press a layer of plastic wrap directly onto the guacamole to avoid oxidation & discolouration of the mix.

To make mashing a little easier you can try this cool 4-in-1 Avocado Tool from Williams Sonoma. I got it for Christmas a few years ago & it certainly helps my prep.

Serve the guacamole with crudités, healthy vegetable chips, or Que Pasa's awesome organic corn tortilla chips. 

April Showers Bring May Rate Changes

A new season brings the opportunity for change so that we can continue to grow and improve.

The most recent changes are due to the increased costs associated with running the clinic and the business. All changes are being made to ultimately improve the care you receive and the quality of your overall experience.

Due to recent increases associated with naturopathic licensing fees (similar to this time last year, the College of Naturopaths of Ontario has increased their licensing rates for NDs to stay in practice), malpractice fees, and general running of the clinic (and virtually all small businesses in Ontario), there will be slight increases in my naturopathic fee schedule. I have also undergone a number of extensive continuing education courses this past year that have increased the level of skill I am able to bring to you. This includes advanced SIBO training, several thyroid specific courses, as well as a number of bio-identical hormone courses specifically targeted to help manage your hormone concerns. Please understand we only raise our rates when absolutely necessary, and the last increase was one year ago. 

• Fee Schedule Changes as of MAY 1, 2018: 
  • Initial Visit (75 mins) - $205
  • Second Visit/60-Minute Follow Up - $157
  • Standard 45-Minute Follow Up - $125
  • Naturopathic Acupuncture Visit - $100 - this is actually a decreased rate :)
  • Standard 30-Minute Follow Up - $98
  • Acute 15-Minute Follow Up - $70
  • B12 injections will be $20 each

We know your time is precious and we ask that you respect ours and honour your appointment times. To avoid gaps in our schedule that would otherwise be happily filled by patients who are waiting, we have implemented a strict cancellation and no-show policy. If you cancel your appointment with less than 24 hours notice or miss it, we will be billing you 50% of the appointment. All new patients are being asked to leave a credit card on file for their initial visit. 

We’re always open to hearing from you on how we can improve our clinic operations and patient experience. If you have any questions or concerns, feel free to touch base with us. We’d love to hear from you! You can email us at info@bodyintune.ca or call us at 416-588-0733.

Bulletproof-ish Matcha Latte

Happy St. Patrick's Day 2018!

I asked my husband the other day the last time he went out for St. Patrick's Day and he replied "university". Right. I think my last time was in naturopathic medical school about 6 or 7 years ago. So, since green beers have now been replaced by green teas, I thought a green tea recipe would be appropriate today. Especially if you're like me and running around looking after a toddler today instead of running around to different pubs. 

I have been experimenting with bulletproof matcha latte's lately. 

Here's the product of my hard work in the kitchen...

Ingredients:

1/2-1 tsp matcha green tea (I picked mine up from David's tea)

1 cup almond milk (I know that coconut would technically be more "bulletproof" but I can't stand coconut. Feel free to use coconut milk in your recipe.)

1 tsp vanilla extract

1/2 cup hot water (Ideally at green tea temperature of about 170 degrees Fahrenheit. One of my favourite purchases of all time - on points, mind you - is my Breville IQ kettle which allows me to pick the water temperature based on the type of tea I'm using. So key for a tea granny like me.)

1 Tbsp Bulletproof MCT oil (or coconut oil - again, I don't like coconut at all so I use the MCT oil)

1 Tbsp ghee

1 scoop collagen protein (I used Organika)

1 tsp raw honey or maple syrup

Methods:

1. Warm milk of your choice in a small saucepan. 

2. While it's warming, bring your water to the proper temperature. Once it's ready, place your green tea in a bowl and whisk in the water. 

3. Place all ingredients except the protein in a high-powered blender. I use a Vitamix. 

4. Blend for a few seconds until things are getting foamy. 

5. Add in your protein powder and blend for a few more seconds. 

6. Pour into your favourite mug and enjoy!

Nettle Leaf Tea for Allergy Season

Nettle leaf tea is a brilliant option for alleviating allergy suffering. 

Brew some up this season and see how you feel.

Ingredients:

4-5 Tbsp of dried nettles. You can purchase from me or from The Herbal Clinic & Dispensary.

1 quart of boiling water (from tea kettle)

Method:

Place nettles in a 1-quart Mason jar, or a Bodum French press. 

Cover with boiling water.

Let sit for at least 10 minutes, but ideally for 4 hours or overnight. 

Strain and enjoy 2-3 cups day during allergy season. 

2018 - The Year of the Tracker

2018 is supposed to be the year of routine. Well, I love routine so this year is perfect for me. I thrive on organization, lists, etc. Yes, I’m a little Type A - but you probably already knew that. 

Part of my awesome routining is using trackers to keep tabs on all sorts of different elements of my health. 

I thought I would share with you the trackers I’ve got on employ this year in case they might be useful for you:

Sleep Cycle: This app is new to my tracking ways. It’s a tool you can use to learn more about your sleep cycle patterns. My favourite parts? You have to leave your phone lying next to you on your bedside table, however, you can put it on airplane mode to reduce EMF transmission. Also, it sets an alarm window as opposed to one set time and it will wake you during the best part of your sleep cycle so you feel less groggy. 

Kindara: Cycle tracking has always been an important part of my life. Now that I am done breastfeeding I am extra focused on figuring out my menstrual cycle. I have used Kindara and am using it again now. It allows for all sorts of data entry including the key points of BBT (basal body temperature) and cervical mucus. 

MyFitPal: Macro tracking. I’ve set some big physique goals this year as things got a bit weird after the one-year postpartum mark. I am tracking my macronutrient intake (think complex carbohydrates, lean proteins and healthy fats) using the MyFitnessPal app. I am also tracking measurements on this app, too. 

Muse Meditation: Okay, admittedly I am still wrapping my head around this one! Muse has developed a super-cool meditation headband that tracks your brain waves. It pairs with their Muse meditation app that helps you track your meditation progress. This definitely takes meditation to the next level. 

What trackers do you use to keep yourself in tip-top health? Leave me a comment below. I'd love to add more things to my routine. 

Beauty Product Detox

We always focus so much attention on cleaning out our insides, but it is equally important to clean out our homes, medicine and beauty cabinets of toxic products, too.

I could write a book about this and some people have, including Canadian author, Adria Vasil, who has written The Ecoholic Home & The Ecoholic Body, but today I will simply provide a list of my favorite beauty products. 

I made a pact with myself a few years ago that I would clean out my home of everything that runs afoul to my clean living philosophy. Toxic products won’t be touching my skin! 

P.S. I recommend ditching one product at at time and replacing it with something clean to make it less overwhelming. 

What makes a product no good, you ask? Again, I could write a whole book about this! I’ve listed a few keys items below, but I recommend checking out the complete list with reasons why here: Obscene 13. My medical aesthetician friend, and Rise & Shine Naturals online shop owner, Lisa Morgan, put this list together.  It’s downloadable and printable so you can keep it in your purse or bag and pull it out when you need reminding of the toxic ingredients in common cosmetics.  You can also learn a lot by visiting the Environmental Working Group database. 

1. Triclosan
2. Parabens
3. Phthalates
4. Fragrance, Perfume, or Parfum
5. Siloxanes
6. PEGs
7. Oxybenzone
8. DEA, MEA & TEA
9. PPD
10. DMDM Formaldehyde
11. BHA & BHT
12. Citronella
13. Petrolatum

You may have noticed that a lot of those ingredients are hard to say. “If you can’t read it – don’t put it on your skin!” It’s not as catchy as: “if you can’t read it – don’t eat it!”, but it follows the same principle. Just as we avoid packaged foods with long lists of preservatives and additives, let’s try to avoid cosmetics products with the same issue. 

Okay, onto the list. 

Here are some of my favorite finds (for links to each company, please see the Resources list below):

Face:

Cleanser: Pure & Simple Cleansing Milk

Facial Moisturizer: Acure Day Cream

Eye Makeup Remover: coconut oil

Lip Balm: coconut oil or Hurraw Balm

Foundation: Pure & Simple Biscotti or Rise & Shine Naturals BB Cream

Powder: Pure Anada Pressed Powder

Blush: Pure Anada Blush

Eye Shadow: Jane Iredale

Eyeliner Pencil: 100% Pure or Pure & Simple

Eyeliner Gel: Pacifica Eyeliner Pots

Lip Liner: Jane Iredale

Lipstick: Red Apple

Mascara: I haven’t cracked this one yet! The natural ones are all still running down my face. The hunt is still on. 

Body:

Soap: Dr. Bronner’s Magic Soap. We use this in foam dispensers in our bathrooms, too.

Shaving Lotion: Acure Foaming Shaving Gel

Moisturizer: Everyday Shae Lavender or coconut oil

Deodorant: Schmidt’s or Joy McCarthy’s Lovely Lavender Deodorant Cream

Perfume: LaVanila Laboratories Tahitian Vanilla (admittedly there are better options, but I can’t get over the smell of this one)

Toothpaste: Green Beaver Toothpaste

Heavy Duty Moisturizer: Weleda Skin Food 

Nail Polish & Remover: Trust Fund

Hair: 

Shampoo & Condition: Acure Organics Moroccan Argan Oil Shampoo & Conditioner

Dry Shampoo: Acure Argan Stem Cell Dry Shampoo

Hair Oil: Leaves of Trees Argan Oil

Purely Perfect Cleansing Cream: For the “No-Poo” method

You may be feeling overwhelmed at this point wondering how you’ll make the switch without breaking the bank. My recommendation is to take it product by product. When something runs out, replace it with a much better option. 

Let’s keep the conversation going. Please comment below with your favorite finds. 

Resources:

1. Rise & Shine Naturals: http://www.riseandshinenaturals.com
2. Pure & Simple Spa & Online Shop: https://www.pureandsimple.ca 
3. Ecoholic: http://adriavasil.com
4. EWG – Environmental Working Group database: http://www.ewg.org 
5. Acure Organics: http://www.acureorganics.com
6. Hurraw: http://www.hurrawbalm.com
7. Pure Anada: http://pureanada.ca
8. Jane Iredale: https://janeiredale.com
9. Dr. Bronner’s: https://www.drbronner.com
10. Everyday Shae: https://www.everydayshea.com
11. Schmidt’s: https://schmidtsdeodorant.com 
12. Joy McCarthy: http://shopjoyous.joyoushealth.com/product/lemon-fresh-lovely-lavender-deodorant-60ml-2/ 
13. Leaves of Trees: http://leavesoftrees.com/collections/argan-oil
14. Red Apple Lipstick: http://www.redapplelipstick.com 
15. LaVanila Laboratories: http://www.lavanila.com 
16. Weleda: http://usa.weleda.com/index.aspx 
17. Green Beaver: http://greenbeaver.com 
18. Trust Fund: http://trustfundbeauty.com 
19. Purely Perfect: http://purelyperfectproducts.com
20. Pacifica: http://www.pacificabeauty.com

Holiday Haldi Ka Doodh (aka. Golden Milk)

What better way is there to celebrate the warmth of the holidays than with a piping hot cup of Holiday Haldi Ka Doodh (aka. Golden Milk). The sunny yellow of the turmeric will brighten up any grey winter day, while the spicy, smooth flavours will warm up your insides. 

Ingredients:

1 cup unsweetened cashew milk

1 cup unsweetened almond milk

2" hunk fresh turmeric

2" hunk fresh ginger

3 black peppercorns

1/4 tsp ground cinnamon

1 star anise

Sweetener - honey, maple syrup, or coconut sugar

Method:

1. Add all ingredients to a high-powered blender and blend until smooth.
2. Place in a small saucepan over medium-high heat while stirring.
3. Sweeten with honey, maple syrup, or coconut sugar.
4. Pour into your mug of choice and top with cinnamon and 1 piece of star anise. 
5. Enjoy!

5-Minute Journal Giveaway

During this special holiday time I wanted to take a moment and thank all of you for being such an important part of my life. It is my honour to take care of you as your naturopathic doctor. Thank you for trusting me with your health and wellness. I hope this season is magical, warm and bright

As a heartfelt thank you I am giving away a special copy of The 5 Minute Journal. You know how much I like to talk about mindfulness, journaling and overall brain dumping (aka. getting that stuff out of your head and on paper so you can ________  insert any action here ex. sleep, rest, focus, de-stress).

This is the perfect opportunity to start 2018 afresh. 

TO ENTER:

1. Using the Rafflecopter box below, log in using your active e-mail address or Facebook account.
2. Follow the prompts for entry. Once you've done so, your entry will be logged.
3. This giveaway is running until December 23rd. The winner will be announced on December 24th in this post within the Rafflecopter box below and the winner will be contacted via e-mail.

a Rafflecopter giveaway

SMV - Social Media Vacation

One of my favourite things to do during summer holidays is take a social media vacation aka. a SMV. This is often forced because my family cottage is on a remote island with no cell phone service, wifi or electricity. Being away from my technology for a few days is remarkably healing:

• my tendency toward anxiety calms down
• my head clears
• my creativity improves

Most of all, I can actually relax. What a concept!

What do we know about social media and its affect on our health? At this point researchers are spending time understanding the relationships between social media and:

• anxiety
• depression
• conduct disorders
• ADHD

The implications are far reaching, and are having the strongest effect on our youth. 

Of course, social media can also have its benefits. Research has also shown that social media can: 

• improve the transmission of health information
• improved support networks
• reduce feelings of loneliness

Ultimately, the point is to have a balance. And most of us do not have this. We sleep next to our phones, we wake up and grab them first thing in the morning, they stay with us all day, and they come with us to bed each night. They basically become a 5th appendage.

So how do we improve our relationship with social media? 

1. Take a SMV - You can schedule social media vacations where you turn off your phone for a day or two every quarter. 
2. Schedule daily social media breaks. For example, turn your phone off during lunch and/or dinner, or during your workout.
3. Respect the bedtime hour. Turn off the TV, turn off the computer, turn off your iPad, and turn off your phone! Use the hour before bedtime to meditate, journal, take a bath, read a book, and unwind. You'll build up your own natural melatonin and reduce anxiety before bed to ensure better sleep.
4. Wake up slowly. Try waking up and meditating, or practicing gratitude before grabbing your phone. 

Even adopting one of these principles will help. Choose the best option for you and make it a priority this summer. 

What other ways do you like to take a SMV? 

What the Heck is Earthing?

Can you feel it? Summer is here. The season we long for. And with it comes summer feet. It's the chance for us to air them out and let them hit the ground. 

Have you heard about this new earthing craze? It sounds pretty out there, right? Well, in fact. It's not all that crazy.

What is "earthing" all about? It refers to direct skin-to-skin contact with the surface of the earth. Like bare feet!

And what are the benefits? Well, research is certainly new and emerging, but so far the benefits include:

• reduced inflammation (which we all know is a huge root cause of chronic disease)
• improved sleep
• reduced pain
• reduced stress
• enhanced wound healing
• improved cortisol balance

Sounds pretty great, right? 

Now, you must be wondering what the science is behind this.

Here's the idea: Basically, it comes down to free radicals and antioxidants. Reconnecting with the Earth’s electrons by absorption via direct contact with its surface neutralizes reactive oxygen species (ROS). This causes an equilibration with the Earth’s surface and a subsequent stabilization of the electrical environment of our cells. Ultimately, this promotes physiological changes thereby reducing acute and chronic inflammation.

How can you get in on the "earthing" action? Take advantage of summer! Where it's safe, walk barefoot. If you are not able to find a safe place to practice earthing, you can look into some of the new earthing technology that brings it into your home. What's out there? Bands, patches and even sheets that will conduct the Earth's electrons to you. 

So get outside this summer. Go Earth yourself!

References:

Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 2015 Mar 24;8:83-96. doi: 10.2147/JIR.S69656.

Oschman, JL. “Charge transfer in the living matrix,” Journal of Bodywork and Movement Therapies, vol. 13, no. 3, pp. 215–228, 2009

Holiday, D, Resnick, R, Walker, J. Fundamentals of Physics, Fourth Edition, John Wiley & Sons, New York, NY, USA, 1993

Sokal, K, Sokal, P. Earthing the Human Body Influences Physiologic Processes. J Altern Complement Med. 2011 Apr; 17(4): 301–308. doi: 10.1089/acm.2010.0687

Rhubarb Oat Flour Muffins

Just in time for Canada's 150th birthday I have developed a yummy red and white (aka. rhubarb and oat) muffin recipe to enjoy over the long weekend. They make for a perfect breakfast when paired with full-fat, organic, plain Greek yogurt and fresh, organic Ontario strawberries. They can also be enjoyed as a snack with a dash of almond butter. Yum!

Ingredients: 

1 cup plain, full-fat Greek yogurt (to make this dairy-free, you could leave this out and use almond or coconut yogurt instead, or 1/2 cup olive or coconut oil)

1 cup chopped fresh or frozen rhubarb

3 eggs (to make this egg-free, you can use a flax egg instead - Google it!), lightly beaten

1/3 cup pure maple syrup or coconut sugar

2 cups gluten-free oats - ground up in a blender or food processor to make an oat flout

1 tsp baking powder

1/2 tsp baking soda

1 tsp pure vanilla extract

1/2 tsp unrefined sea salt

Methods:

1. Preheat your oven to 375 degrees Fahrenheit. Line your muffin tin with paper liners or coconut oil, and set aside. 

2. In a large bowl, combine yogurt, eggs, and maple syrup. Set aside. 

3. In another bowl, combine all of the remaining ingredients, except rhubarb. 

4. Pour dry ingredients into the wet ingredients and combine well. Now add in your rhubarb.

5. Use a 1/3 cup measure to divide out the batter into your muffin tin. 

6. Place in the oven and bake for 30 minutes. After 30 minutes, check to be sure the top of the muffin is springing back under your touch, and that a toothpick inserted into the centre of the muffin comes back clean. If the muffins are done, pull them out of the oven and let them cool on a cooling rack for 5 minutes before removing from the muffin tin. 

7. Enjoy or store in the fridge or freezer until you are ready to use.

Blackberry Chia Overnight Oats

I continue to be on a breakfast recipe kick these days!

Probably because I wake up famished most mornings after a night of multiple breastfeeds. 

This recipe makes for a great breakfast that will keep you satisfied! There is fiber from the oats, even more from the chia, and some perfect antioxidants from the blackberries. Don't forget some protein and healthy fat, too.

Don't forget to prepare the night before!

Blackberry Chia Overnight Oats

2 SERVINGS

Ingredients

1 cup frozen or fresh blackberries

1.5 cups unsweetened almond milk (or dairy-free milk of your choice)

1 teaspoon maple syrup

¼ teaspoon cinnamon

2/3 cups gluten-free oats

3 tablespoons chia seeds

Method

1. Add blackberries, maple syrup, cinnamon, oats, and chia seeds into a bowl and cover with milk. 
2. Place the bowl (covered) in the fridge overnight.
3. Divide into 2 servings and top with more blackberries, freshly ground flax, and/or hemp seeds. 

Nutty, Cinnamony Granola

Because apparently all I can do these days is create yummy granola recipes. 

I had to share this one because it is a favourite in my house. You know it's good when your husband gobbles it!

This recipe works for breakfast or as a snack over yogurt or milk of your choice, and sprinkled with berries! It has lots of protein and healthy fat (from nuts and seeds galore), so it will keep you satisfied!

I like to prepare it on a Sunday so it keeps for a week of breakfasts.

It works well if you are vegan and/or gluten-free. 

Keep it stored in an air-tight container for up to a week.

Tweet: #granola is always better with #cinnamon & #vanilla. Grab the Nutty Cinnamony Granola #recipe by @dr_rachel_nd here: http://bit.ly/2lHAlQm

Nutty Cinnamony Granola

Ingredients

1/4 cup pure maple syrup

1/4 cup olive oil

1/2 teaspoon sea salt

1 teaspoon pure vanilla extract

3 teaspoons cinnamon

1/2 teaspoon nutmeg

1 cup pecans

1/2 cup almonds

2 cups gluten-free oats

1 cup pumpkin seeds

1 cup sunflower seeds

1 cup dried, unsweetened, uncultured cranberries

Method

1. Preheat your oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper. Set aside. 

2. Combine the first 6 ingredients in a small saucepan and warm over medium heat so that it all melts together. Set aside. 

3. In a food processor, or in a plastic bag using a mallet, crush the pecans and almonds until broken up into small pieces. Pour into a large bowl. 

4. Add the remaining ingredients except the cranberries. Stir to combine. Then pour the liquid mixture over the nuts and seeds mixture. Stir until everything is coated. 

4. Bake in the oven for 40 minutes being sure to stir every 10 minutes to keep the edges from burning. 

5. Let cool completely before storing. 

Thank you for reading!

P. S.  If you enjoyed this recipe, then you may enjoy my recipe for Peanut Butter-y Granola. 

P. P.S.  If you enjoyed this recipe, I think you’ll love my blog post on Building a Better Breakfast. 

Peanut Buttery Granola

In honour of National Peanut Butter Day, I have whipped up a delicious (trust me - I tested it this morning) granola recipe for you to enjoy.

This yummy recipe works for breakfast or as a snack over yogurt or milk of your choice, and sprinkled with berries! It has lots of protein and healthy fat (from peanut butter, pumpkin seeds and hemp seeds), so it will keep you satisfied throughout the morning. 

It's a great recipe to whip up ahead of time to be prepared for a week of breakfasts.

It works well if you are vegan and/or gluten-free. 

Keep it stored in an air-tight container for up to a week.

Peanut Buttery Granola

Ingredients

1/2 cup all-natural, sugar-free peanut butter

1/3 cup pure maple syrup

1/4 cup olive or coconut oil

1/2 teaspoon sea salt

3 cups gluten-free oats

1 cup hemp hearts

1/2 cup pumpkin seeds

Method

1. Preheat your oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper. Set aside. 

2. Combine the first 4 ingredients in a large mixing bowl. You may want to warm up your peanut butter ahead of time for easy mixing. 

3. Add oats and seeds 1 cup at time being sure to thoroughly coat in the peanut butter mixture. 

4. Bake in the oven for 40 minutes being sure to stir every 10 minutes to keep the edges from burning. 

5. Let cool completely before storing. 

Thank you for reading!

P.S. Want to share it?

Tweet: #vegan #glutenfree Peanut Buttery Granola perfect for National Peanut Day! Get it here --> http://bit.ly/2knyqiY via @dr_rachel_nd #peanuts

P. P.S.  If you enjoyed this recipe, I think you’ll love my blog post on Building a Better Breakfast. 

Building a Better Breakfast

I was listening to a news report last week about how a certain fast-food chain is bringing all-day breakfast to Canada. I thought to myself "is this really making the news?" In fact, it is, and since then I have seen reports of Canadians going hog wild about all-day breakfast at their fingertips. 

Part of my shock came from wondering "is it really that difficult to just make your own breakfast?" And then I remembered that I live in the naturopathic doctor bubble whereby fast-food breakfast just isn't an option, and whipping up my own healthy breakfasts is fast, fun and completely satisfying. I absolutely love knowing that I am creating delicious options for my little family that keep us all at our best. 

The reality of it is that I do live in a bubble, and I should know better because I spend hours each week discussing breakfast with my patients. 

What do we discuss exactly? 

a) The need to eat breakfast. We've all read the reports and know the health benefits. This one is pretty non-negotiable. 

b) What and how to eat breakfast. This is where we spend the most time, and we work hard to make it achievable, enjoyable and doable. 

What do we do? 

1. First of all, we determine when is the best timing for the patient based on when they wake up, when they have to be at work, whether or not they are working out before work, etc. Ultimately, we are trying to get food in the patient within an hour of waking to get the metabolism up and running. This may mean a small snack before a workout and then a proper breakfast afterward, or a proper breakfast right away. 

2. Next, we determine what foods the patient likes to eat and their level of cooking prowess. Just last week I had a patient mention that she does not like typical breakfast foods. And, guess what, that's totally okay. We agreed that her dinner leftovers would be perfect for breakfast! Fast, easy, and ready to go. In fact, I eat dinner leftovers for breakfast all the time. My husband thinks I am nuts, but I love it. 

3. Then, we lay out the equation for a delicious breakfast: 

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Lean protein + complex carbohydrates from whole grains, starchy vegetables or STARCHY fruit + Complex carbohydrates from non-starchy vegetables or non-starchy fruits + healthy fat.

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4. Finally, we create the list of meal options. Here are 9 of my favourite breakfast options (you'll notice boxed cereal isn't on the list):

- Muffins. I LOOOOOVE to bake, and homemade muffins with a swipe of unsweetened, all-natural nut butter and a side of fruit, like grapefruit, berries or an apple, make my mornings fast and delicious. Sometimes I even bake protein powder right into the recipe. Give my Pumpkin Oat Muffins a try.

- Smoothies. The combination of high-quality, clean protein powder with healthy fat, like avocado, some starchy fruit (like bananas) and non-starchy veg (like spinach) with nut milk makes for a fast and complete breakfast. Need a recipe? Try out my Peanut Butter, Banana & Chocolate Smoothie - you can add the spinach in there too (I promise you won't taste it) - it's like dessert for breakfast.

- Puddings. Both healthy rice pudding (like this one from Sugar & Cinnamon) and chia pudding (like this to-die-for option from Chocolate Covered Katie) are staples in my house. Now, these options aren't as high in protein as I'd like, so I will often mix in vegan vanilla protein powder (my favourite is Sun Warrior Warrior Blend) to up the ante. Top with berries and you're good to go!

- Soup. Yep! Soup is an awesome option for breakfast. Really! Any kind of soup. I haven't added a breakfast soup recipe to my blog yet - stay tuned!

- Sandwiches. Breakfast sandwiches are a favourite in my house on weekends. We combine rye toast with scrambled eggs, spinach, avocado and tomato and onion mix. Yum!

- Toasts. Avocado toast is a hit these days. It makes for a great breakfast. Top toast (or even brown rice cakes) with smashed avocado, a sprinkle of hemp hearts, sliced cucumber, smoked salmon and a dash of salt and pepper.

- Oatmeal. Cook up a yummy pot of oats with cinnamon and milk of your choice. Overnight oats are also a big hit these days, too. My mom, Tosca Reno, has a great recipe for Apple Lemon Overnight Oats on her blog. Top it with hemp hearts, slivered almonds and berries to complete the meal.

- Parfaits. Combine full-fat Greek yogurt with homemade granola (like this Cinnamon Pecan Granola by Deliciously Ella) and berries for a complete breaky. 

- The Classic. Scrambled, over-easy or hardboiled eggs (protein and healthy fat in one pretty little package) with a slice of rye toast and a side of green salad or sauteed greens (kale, spinach, collard, etc.). I even do this for lunch!

That's it! 4 steps to a better breakfast - prepare, eat, repeat! No need for that fast-food breakfast after all.