Food Friday: Bircher Muesli

I don't know about you, but I sometimes get sick of the same rotation of foods for breakfast. I also do not like to have too many smoothies in the colder months, so coming across this new recipe from sisters Hemsley and Hemsley was a delicious change. Their cookbook, The Art of Eating Well, would make a great christmas gift to anyone looking for real, unprocessed and nourishing recipes. 

This is a surprisingly easy recipe, with an added bonus of being gluten free. Buckwheat, despite its misleading name, is not a wheat. It is sold either raw or roasted, the latter known as "kasha." It is a very nutrient dense food, rich in magnesium and flavonoids, and can be used for such things as buckwheat porridge, pancakes and bread. You can find organic buckwheat groats at bulk barn, or Pete's. The instant blueberry jam, really is made in an instant, but needs to set for an hour at least, and resembles blackberry jam. It can be used to top the muesli, mixed with yogurt or smeared over toast. It lasts about a week in the fridge. 

Buckwheat Groat Bircher Muesli

(Serves 2)

Ingredients:

• 1/4 cup buckwheat groats (soaked overnight)
• 2-3 tbsp seeds (try pumpkin or sunflower seeds)
• 1/2 cup full-fat natural yogurt
• 1/4 tsp ground cinnamon, plus extra to serve
• 1 tsp raw honey
• 1 large apple, grated with skin on (honeycrisp are great now)
• handful of toasted shredded coconut, to serve

Recipe:

1. In the morning, place the drained and rinsed groats in a bowl. Mix in the rest of the ingredients. 
2. Sprinkle over the extra cinnamon, toasted shredded coconut, and/or your favourite berries, or jam, to serve. 

Instant Blueberry Chia Jam

Ingredients:

• Just under a cup of fresh or frozen blueberries
• 2 1/2 tbsp chia seeds (I get a big bag from Costco)
• 1-2 1/2 tsp raw honey (depending on your sweet tooth)
• Optional - 1/2 tsp pure vanilla extract and a squeeze of lemon juice

Recipe:

1. Mash the blueberries or blend them in a food processor (I just use a fork).
2. Mix in the chia seeds, 1 tbsp warm water and 1 tsp of the honey. Stir well to stop clumps forming or make it straight in the jar and shake to mix. 
3. Keep the chia jam sealed in a jar in the fridge to set for a least an hour or until needed.
4. Taste and stir in a little more honey, if needed. 

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Turkey-Sweet Potato Hash

The 2015 Spring Cleanse we are doing at the clinic is weeks away (May 25th-June 7th), so I wanted to share a taste of the type of recipes I will be sharing with the group. Spring is a great time to do a gentle cleanse or reboot. In chinese medicine, spring is the time of the liver, and the liver is responsible for cleansing and detoxing the body. By eliminating the more inflammatory foods, such as gluten, dairy and sugar, and supporting the liver to work optimally, we will begin to feel more energized, less bloated, see clearer skin and shed some winter weight. 

This recipe comes from the authors of The Whole Life Nutrition Cookbook, and is suggested during an elimination diet for breakfast. The ground turkey provides adequate morning protein for the day ahead, and is a less inflammatory meat. Sweet potatoes are also anti-inflammatory, with antioxidants and help balance blood sugar. Great for a detox and taste delicious. You can make a big batch of this recipe ahead of time, for a quick, nutritious breakfast. I like adding a side of sauteed greens, such as kale. I added fried plantains one morning to curb my craving as well! 

(If you want to join in on the cleanse, check out my facebook page here, for more information.)

Ingredients: 

• 1 1/2 pounds sweet potatoes, peeled and cut into chunks
• 3-4 green onions, cut into large pieces
• 2 tbsp olive oil
• 3/4 pound ground organic turkey
• 1/2-1 tsp dried marjoram (can substitute half the amount of oregano, if needed)
• 1/2 tsp Herbamare (or sea salt)
• freshly ground black pepper
• 3-4 tbsp thinly sliced fresh sage leaves - garnish
• 2-3 green onions, thinly sliced - garnish

Recipe:

1. Place the sweet potatoes and green onions into a food processor/blender. Pulse/process until chopped into small pieces, being careful not to over process.
2. Heat a 12-inch cast iron skillet over medium heat. Add the oil. Saute sweet potatoes and green onions for 10 to 12 minutes then push them to the side of the pan. Add the ground turkey to the empty side of the pan, sprinkle with marjoram, Herbamare, and pepper. Saute for about 5 minutes or until cooked. Add a dash more olive oil if needed. 
3. Stir the sweet potatoes and turkey together; saute a few minutes more. Taste and adjust seasonings if necessary. Sprinkle with fresh sage and green onions. Serve and enjoy! 

In health & happiness,

Dr. Karen

Food Friday: Gluten-free Buckwheat Pancakes

Mmm...I love a good pancake!

BUCKWheat pancakes with cinnamon, blueberries and pure maple syrup.

In my practice, I see many people benefiting from eating gluten-free. (We have already discussed what gluten is in my blog here.) Whether you are celiac or not, many conditions improve with a gluten-free diet, such as autoimmune conditions, digestive concerns and skin issues, not to mention mood. 

However, going gluten-free can be quite daunting, especially if we are used to eating a certain way. We have our favourite foods that are hard to give up as well as certain go-to foods, which seem like a necessity on cabin weekends away, such as pancakes! Luckily, there are a variety of different flours that do not contain gluten. Grains such as these are better periodically, and not every day, every meal. I typically cook with coconut flour, almond flour or buckwheat flour (which I usually grind myself from raw buckwheat grouts or almonds). You can find all these flours at places such as bulk-barn for a good price. 

This recipe is from the Whole Life Nutrition Cookbook. One of my go-to's! Buckwheat is slightly denser than white or whole wheat flour so expect that in the pancake. For that reason, it also tends to keep you fuller for longer. Buckwheat is actually a fruit seed, related to rhubard.  The phytonutrients in buckwheat (flavonoids to be specific) have been shown to improve blood lipid levels. It can lower the bad cholesterol (LDL), and raise the good cholesterol (HDL). Yippee! Finally, it is a good source of fiber and magnesium, therefore good for both blood pressure and your bowels. 

Ingredients:

• 1 heaping cup buckwheat flour
• 1/4 cup tapioca flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 1 to 1 1/2 cups hemp, almond, soy, or rice milk
• 1 egg (*To replace egg, mix 1 tbsp ground flax seed with 3 tbsp hot water and let sit for a few minutes)
• 2 tbsp melted coconut oil or butter
• 2 tbsp maple syrup

coconut oil or butter for cooking

Recipe:

1. In a medium bowl mix together the dry ingredients. In a separate bowl whisk together the wet ingredients. Add the wet to the dry and gently mix until ingredients are combined. Let the batter sit for a few minutes to thicken up.
2. Heat a thick-bottomed stainless steel skillet over medium heat. Add a few tsp of coconut oil or butter. When skillet has heated, add about 1/4 - 1/2 cup of batter. Cook for about 1 to 2 minutes or until top begins to bubble, flip and cook for a minute or so more on the other side. Repeat this process until all of the batter has been used. Add a little coconut oil or butter in between cooking each pancake to prevent sticking. 
3. Place pancakes onto a warm plate and serve. 

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Morning Granola

Deliciouslyella.com

Baked goods and granola are definitely a weakness of mine so when I became gluten free (yes - I do know what that means Jimmy :)) and focused on less processed sugar, I started making my own granola. Have you ever read the label of store-bought granola? It tends to have the highest amount of sugar in comparison to other (healthy) cereals, up there with fruit-loops and captain crunch. I suggest reading labels and aiming for foods, such as cereal and yogurt, to have under 5 grams of sugar. 

Pros of homemade granola:

• All natural sugars instead of processed sugars, eg. honey and maple syrup, and you can control the amount
• Good source of protein with nuts and seeds - helps to balance blood sugar in the morning, helps produce neurotransmitters, eg. dopamine, serotonin, important for mood
• Eaten as a healthy breakfast with coconut milk or yogurt or as a snack on the go
• Can mix and match depending on what you like - I love adding things like ginger, quinoa, coconut

I have my go to granola recipes that taste great but I am starting to crave something different, so I was thrilled when Ella from deliciouslyella.com just put up a new recipe! I can't wait to try it this weekend. Made with buckwheat and ginger, it is gluten and nut free. Great for those of us with nut allergies and the buckwheat adds an extra crunch. There are a couple more steps involved in this recipes, compared to the usual dump stir and bake, but I'm sure it is worth it. 

There are great photos on her post so just click HERE for the recipe. Tell me what you think? 

If you are looking for a nuttier combo check out her cinnamon and pecan granola. I add a 1/4 cup raw quinoa and some shredded coconut for an extra punch. Want a little more spice, check out this spiced brain boosting granola from my fellow ND and friend Dr. Emily Munn. 

In health & happiness,

Dr. Karen