Food Friday: Sweet Potato, Chickpea Coconut Curry

Photo from ohsheglows.com 

Angela Liddon strikes again! I received my copy of her newest cookbook, Oh She Glows Everyday, only a few days after it was available this September. Initially scrolling through it, I was a little disappointed because nothing jumped out at me as new and exciting. But then I realized I was feeling that way because that type of food and recipes are so engrained in me it already looked like what I would cook in my kitchen. Because of that I then got excited because I knew I would use and reuse this cookbook so much! If that even makes sense...I'm not sure. 

I cooked this recipe for an amazing friend of mine last weekend. It was the perfect comfort food for the much needed catch up. It was also super easy to make and very nutritious. This curry is gluten free, dairy free and can be grain free depending on if you serve it on rice/quinoa etc or not. Make sure you dice the sweet potato into smaller pieces to speed up cooking time. Sweet potatoes are full of vitamin A and vitamin C making it a great antioxidant veggie. The greens are pretty hidden in the curry as well, which makes it great for kids. 

Ingredients:

• 4 tsp coconut oil
• 1 tbsp cumin seeds/ground cumin
• 1 medium onion, finely chopped (about 2 cups)
• 1 tsp sea salt, to taste
• 3 large garlic cloves, minced
• 4 tsp grated fresh ginger
• 1 tsp ground turmeric
• 1 tsp ground coriander
• 1/4 tsp red pepper flakes, to taste
• 1 medium/large sweet potato, peeled and cut into 1/4-1/2 in dice (about 3 cups)
• 1 14 oz can chickpeas, drained and rinsed 
• 1 14 oz can diced tomatoes, with juices
• 1 can coconut milk 
• 1 package baby spinach (5 oz/142g)
• freshly ground pepper
• chopping fresh cilantro - for garnish
• unsweetened shredded coconut

Directions:

1. In a large saucepan, heat the oil over medium heat. Toss the cumin seeds in the pan if using (they should sizzle if the pan is hot enough), and toast for about a minute, until fragrant and lightly toasted. Quickly stir in the onion, season with a pinch of salt and cook for 3-5 minutes, or until the onion is soft and translucent. Add ground cumin at this point if using ground. 
2. Add the garlic, ginger, turmeric, coriander and red pepper flakes. Stir to combine and sauté for a couple of minutes, until the garlic softens. 
3. Add the sweet potato, chickpeas, tomatoes with their juices and coconut milk. Stir to combine, cover, and simmer over medium heat for 20-30 minutes, until the potatoes are tender. At this point, mash about one-third of the mixture to thicken the sauce (using a potato masher or big fork) - optional yet suggested. 
4. Stir in the spinach and cook until wilted. Season with the salt and pepper to taste. 
5. Serve on its own or with a small amount of rice, quinoa or millet. Garnish with cilantro and coconut. Store the cooled curry in the fridge for 4-5 days or in the freezer for up to 1 month. 

Serves 6.

Enjoy! If you enjoy this be sure to let me know and also check out her new cookbook! You won't be disappointed. 

In health & happiness,

Dr. Karen

Food Friday: Summer Tomato Harvest Soup

Zucchini galore these days! There are many ways to eat them this summer - add them to bread, muffins, stir-fry, spiralize for noodles or add them to a soup. I am a big fan of summer soups, since they are quick nutritious meals for lunches at the office but also warming, since our bodies don't recognize its summer when we sit in the office all week. This soup is similar to chili, but full of summer veggies you can find at your local market. Steer clear if you are on an inflammation diet, or suffer from rheumatoid arthritis, since it contains nightshade vegetables, which can be inflammatory. This recipe is from one of my favourite cookbooks OhSheGlows. 

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 yellow onion, diced
• 3 large cloves garlic
• freshly ground black pepper
• 1 large red bell pepper, diced
• 1 jalapeno, seeded, if desired, and diced (optional but recommended)
• kernels from 2 ears fresh corn, or 1 1/2 cups frozen corn kernels 
• 1 medium zucchini, chopped
• 1 (24 oz/680g) jar or can crushed tomatoes (I crushed a can of whole San Rem tomatoes myself)
• 3 cups vegetable broth
• 3 tsp ground cumin
• 1/2 tsp chili powder
• 1/4 tsp cayenne pepper
• 1 tsp sea salt, or to taste
• 1 (15 oz/425g) can black beans, drained and rinsed
• Optional toppings - sliced avocado, fresh lime juice, cilantro

Recipe:

Serves 4; Prep time - 20 minutes; Cook time - 30 minutes

1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and saute for about 5 minutes. Season with salt and pepper.
2. Stir in the bell pepper, jalapeño, corn kernels, and zucchini. Raise the heat to medium-high and salute for 10 minutes more.
3. Add the crushed tomatoes, broth, cumin, chili powder, and cayenne and stir well. Season with salt and pepper.
4. Bring the soup to a low boil and reduce the heat to medium. Simmer, uncovered, for 10-15 minutes, until the vegetables are tender. Stir in the black beans and simmer for 2 minutes more.
5. Scoop the soup into bowls and garnish with your toppings of choice (mine are avocado, lime juice, and lots of cilantro - good for the liver!) 
6. Enjoy!

Do you have any favourite summer soup recipes to share? 

In health & happiness,

Dr. Karen

Food Friday: Smoothies Galore

Pink Power Smoothie

I am on a bit of a smoothie kick as of late so I wanted to share just a few recipes with you to help you feel energized for the day and cool off from this humid weather. Smoothies are great since you can combine several delicious and healthy foods in one colourful drink. Struggling to get enough greens or veggies in your diet...throw them in. Aren't sure where to add ground flax seed to your diet...throw it in. Many potential combination are at your finger tips! 

I have always enjoyed smoothies, mostly in the warmer months since I am prone to being cold. However, my magic bullet just wasn't cutting it through school, so I upgraded to a Vitamix this past year, and my life changed! Well...not really, but sometimes I like to think so :). Fret not, health nuts, there are several good blenders out there that won't break the bank. Some examples are the Nutribullet, Ninja or Cuisinart blenders. 

Pink Power Smoothie (ohsheglows.com)

Ingredients:

• 1 cup water or coconut water (I like coconut water)
• 1/2 medium avocado, pitted
• 2 celery stalks, roughly chopped
• 1 cup strawberries (frozen preferred)
• 1 small/medium beet, ends trimmed and roughly chopped
• 1 lemon, juiced (about 3 tablespoons or so)
• 1 tbsp coconut oil
• 4 large ice cubes
• 1 apple ( if sweeter smoothie is desired - optional), cored and roughly chopped
• 3 tbsp hemp hearts (optional - my addition for 10g of protein)

Directions:

1. Steam beet if necessary before starting. This is not necessary with more powerful blenders.
2. Add all ingredients into a high-speed blender and blend on high until smooth. 

Glowing Mojo-ito Green Monster Smoothie (Oh She Glows cookbook...surprised?)

Ingredients:

• 1/2 cup watermelon cubes (frozen is ideal)
• 1 1/2 cups baby spinach or other leafy greens
• 1 cup water or coconut water
• 1 large sweet apple
• 3 tbsp avocado
• 1-2 tbsp fresh lime juice, to taste
• 5-10 large mint leaves, to taste
• 5 ice cubes
• 3 tbsp hemp hearts (optional)

Directions:

1. Add all ingredients into a high-speed blender and blend on high until smooth.

Glowing Green Smoothie (adapted from Nutritionist Kimberly Snyder)

Ingredients:

• 1 apple
• 1/2 pear
• 1/2 -1 banana (optional)
• 3-4 handfuls spinach or other leafy greens (I mix a few)
• 1-2 stalks celery
• 1/4 cup parsley or cilantro (optional)
• juice of 1/2 a lemon
• 1/2 in ginger, peeled (optional)
• 1.5 cups water, adjust if necessary
• hemp hearts

Directions:

1. Add all ingredients into a high-speed blender and blend until smooth. This smoothie will really stimulate liver detoxification.

These recipes will yield about 2 smoothies. Other ingredients I tend to use are blueberries, frozen mangos, peaches, ground flax seeds, chia seeds, cashews, almond/coconut/soy milk and non-whey based protein powders. They all have their own health benefits.  

Happy blending!

In health & happiness, 

Dr. Karen

Food Friday: Scrumptious veggie burgers

If you follow me on Facebook, Twitter, Instagram and so on (wait...I think that's it for me!) you may have picked up on my new favourite thing...the OhSheGlows cookbook. This talented women is from my hometown of Oakville, ON, and was first introduced to me by my mom's personal trainer. It's great how people can be in different provinces, or even different countries, and connect through a certain passion (healthy delicious food in this case).

Although I always recommend The Whole Life Nutrition Cookbook to friends, family and patients, this new cookbook is definitely going to be a go to as well. I am not a vegan, and probably never will be, but I've come to the conclusion that meat is not my forte to cook, which is one reason why this vegan cookbook (yes vegan!) is perfect for me. These recipes are easy to prepare and oh so delicious. There are a few new ingredients that you may have to start stocking in your pantry but not many. 

So far in a week, I have made curry lentil cauliflower soup, cocoa zucchini muffins, buckwheat porridge and these delicious veggie burgers. I wasn't slaving away in the kitchen either! Burgers are a favourite of mine when going out to eat (and no, not the fast food kind), however it is always nice to change it up once and awhile. Put off by veggie burgers? I had a taste tester and he was pleasantly surprised!

Photo from OhSheGlows.com

So whats in them?

Ingredients:

• 1 tbsp ground flaxseed
• 1 medium can black beans, drained and rinsed (a source of iron)
• 1 cup grated carrots or sweet potato (I used sweet potato)
• 1/3 cup finely chopped fresh parsley or cilantro leaves (great for the liver remember!)
• 2 large cloves garlic, minced
• 1/2 cup finely chopped red or yellow onions
• 1/2 cup sunflower seeds, toasted if preferred 
• 3/4 gluten-free rolled oats, processed into a flour (Any blender/grinder/food processor will work)
• 1/2 cup spelt bread crumbs or sprouted-grain brain crumbs, optional (I used rice bread crumbs)
• 1/2 tbsp extra-virgin olive oil
• 1-2 tbsp tamari or coconut aminos (Something I'm still not familiar with!), to taste 
• 1 tsp chili powder
• 1 tsp dried oregano
• 1 tsp ground cumin
• 3/4-1 tsp fine-grain sea salt
• Freshly ground black pepper

Instructions:  

• Preheat oven to 350F. Line a baking sheet with parchment paper.
• Mix flaxseed with 3 tbsp of warm water and let sit.
• In a large bowl, mash the black beans into a paste, leaving a few beans intact for texture. Stir in the rest of the ingredients and the flaxseed mixture. Adjust the seasonings to taste, if desired. Mix well until combined.
• With slightly wet hands, shape the dough into 8 patties. Pack the dough tightly to help it hold together during cooking and place the patties on the prepared baking sheet.
• Bake the patties for 15 minutes, gently flip them, and bake for 15-20 minutes more, until the patties are firm and golden. 
• Serve in a bun, in leafy green lettuce or crumbled over a salad with avocado, mustard, tomato or any topping you prefer. 

Enjoy and tell me what you think! 

Happy Friday!

In health and happiness,

Dr. Karen