Whole Foods Berry Smoothie

Are you looking for a delicious smoothie filled with whole foods that will power you throughout the day? This is the perfect one! It has a focus on antioxidants with blueberries and cranberries, as well as healthy fats and protein to balance blood sugar and keep you full. I find smoothies are not enough for me on a busy morning even with protein powder, so I need to make sure I include some healthy fats such as avocado, coconut oil or nut butter to sustain me. This one can have all three! Weary of adding lemon rind to your smoothie? Try it! It adds a bit of a tangy refreshing flavour to your morning drink. Come winter I don’t crave really cold smoothies as much so this one is just right with less frozen fruit.

Ingredients:

•  1/2 cup frozen wild blueberries

• 1/2 cup frozen cranberries

• 1/4 lemon with rind

• 1 tbsp almond butter

• 1 tbsp pumpkin seeds

• 1 tbsp chia seeds

• 1 tbsp ground flax seeds

• 2 walnuts

• 1/4 avocado

• 1/2 tbsp coconut butter (or coconut oil if you don’t have it)

• 1/2 cup unsweetened almond milk

• 1/2 cup water

• 1 tbsp The Cultured Coconut Kefir (optional)

• 1 scoop Sproos Collagen (optional)

• 1 tbsp greens powder (optional)

Directions:

1. Add all ingredients to a high-speed blender and blend until smooth :)

In health & happiness,

Dr. Karen

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: Creamy Simple Zucchini & Leek Soup

Zucchini galore! This soup takes full advantage of all the beautiful summer zucchini available now. This soup is super simple, yet so delicious and actually from Gwyneth Paltrow's cookbook. A good blender is helpful to ensure it is nice and creamy, even without having to add milk or coconut milk. Serve this on its own for a light meal on a hot day, as a appetizer or along side some grilled chicken and salad. Yum!

Zucchini is part of the summer squash family, along with yellow zucchini and patty pan squash. These are rich in antioxidants including vitamin C and manganese, as well as carotenoids especially good for the eyes. It provides 2.5 grams of fibre per cup and rich in nutrients to help control blood sugar. It is best to eat the entire squash including the skin and seeds, therefore it is best to buy your zucchini from the farmers market or organic. 

Ingredients:

• 1/4 cup olive oil
• 2 large or 4 small leeks, white and light green parts only, cleaned and thinly sliced
• 3 large garlic cloves, thinly sliced
• 4 medium zucchini, cut in half lengthwise and sliced into 1/8-in half-moons
• 1 1/2 tsp salt, or to taste
• a pinch of child flakes

Directions:

1. In a heavy-bottomed saucepan or Dutch oven, heat the olive oil and leeks over medium heat and sauté, stirring occasionally for 10 minutes, or until soft.
2. Add the garlic, zucchini, salt and chilli flakes, cover the pan, and steam over medium-low heat for 10 minutes, or until the zucchini is just tender.
3. Transfer the mixture to a high-powered blender with 2 cups water and blend until very smooth. Taste for seasoning and serve hot or cold. 

I have eaten this both hot and cold and both ways are delicious! 

Let me know what you think. 

In health & happiness, 

Dr. Karen

(Photo credit: www.bonappetit.com)