Food Friday: Homemade dressings

Photo: MindBodyGreen.com

Happy Spring everyone...or not! As I sit here writing this, the huge East Coast blizzard is going on outside my window. It seems like mother nature has yet to get the memo.

I typically recommend warm, hearty food during the winter months, instead of tropical-like foods, as they contain the nutrients we need to thrive in the winter. A wise ND once reminded me that the cells on the inside of our bodies cannot see the sun, so choosing food according to the seasons is important. Their nutrient balance signals our bodies to stimulate production of necessary nutrients, vitamin D for example when we don't get as much sun in the winter.  However, I'm starting to incorporate more fresh raw foods in my diet, including green smoothies and salads, because let's face it...I'm sick of winter! So, instead of dwelling on the snow, let's start tricking ourselves that spring is here. 

We may all have our favourite ingredients but I believe that a good dressing completes the salad. There are lots of great store-bought salad dressings out there, but also a lot of bad ones. Make sure to read the labels, looking for added sugars or preservatives. But why waste your money when you can create mouth watering dressings in your own kitchen. Sure it's convenient, but making your own is pretty simple and can be stored for a few weeks in your fridge. 

The basic ratio of sour, sweet and oil can easily be modified but here are a few easy recipes to get you started:

My go-to vinaigrette: (2-3 servings)

• 3 tbsp apple cider vinegar (a winner to stimulate digestion!)
• 2 tbsp olive oil (stable at low heat therefore great for dressings)
• 1/2-1 tbsp maple syrup or honey (local honey can even help you desensitize to spring allergies)
• 2 tsp dijon mustard 
• salt and pepper

All ingredients mixed well in a mason jar and stored in the fridge. (I like a little bit more tang with my salad so the sour is in a higher ratio.)

Balsamic vinaigrette: (Whole Life Nutrition Cookbook)

• 4 tbsp olive oil
• 3 tbsp balsamic vinegar
• 1 tbsp maple syrup 
• 2 tsp dijon mustard
• 1 tsp tamari

Try changing up the vinegar or adding lemon, garlic, shallots, fresh herbs, or even chia seeds for an extra boost. 

Dairy-free caesar dressing: (Chef Michael Smith)

• 1 head garlic, peeled
• 1 50g can of anchovies, not drained
• 4 tbsp dijon mustard
• 1 ½ cups olive oil
• 1 tbsp Worcestershire sauce
• 2 tbsp honey
• Juice and zest of 3 lemons

In your blender or food processor pulse the garlic, anchovies and salt to a paste. Add the remaining dressing ingredients and process to a smooth dressing.

Try it! I promise you won't be disappointed. Any favourite homemade dressing recipes up your sleeve?

In health & happiness,

Dr. Karen

Food Friday: Healthy Eating on the Go

We know by now that healthy food is a must to ensure you feel energized and ready for a successful week. Running on just coffee and muffins just ain't gonna cut it! Packing your own food during a busy week is not only healthier, it is cheaper and keeps you from giving in to those afternoon cravings (typically a baked good of some kind filled with sugar, butter and wheat for me...delicious but dangerous). So how do you do it??

It is easier than you think and it all starts with a plan. Just like writing a to-do list for the day (Thanks Dad for instilling that in me!), write out a meal plan for the week. Doesn't have to be exact, but it will give you an idea of what you need to buy and how many meals you need to prepare. Been inspired by a new recipe? Add it to the week! Come home late on Tuesdays? Have leftovers or plan for a quick meal like a salad or fish. 

Next, write out a grocery list and head to your local market or grocery store. I typically do my grocery shopping on Saturday (you can find me at the Halifax Market) and Sunday (for the rest). Give yourself a couple hours on Sunday (or whatever day works for you) to prep a few things for the week. You will be grateful for those couple hours you put aside later in the week...trust me! Here are some easy things you can prep in advance:

• Grains - Typically quinoa or brown rice for me. Quinoa really does only take 12 minutes and tastes great (one part quinoa, 2 parts water)! Add it to salads, veggies etc in lunches or as a side dish for dinner. Quinoa is not only gluten-free, it has anti-inflammatory properties and is a source of protein, fiber and even omega-3s. 
• Roasted veggies - I normally roast a mix of sweet potato, carrot, turnip, beets and squash. I cube them, coat with a drizzle of olive oil, sea salt, dried herbs, and paprika and roast in a baking dish at 350F for an hour. They taste good either hot or cold in lunches. 
• Chicken breast - Baked/bbq chicken breast is easy to prep in advance and add in lunches for a good source of protein. We need about 0.8g of protein per kg of body weight. Therefore a 3 ounce chicken breast, with around 30 g of protein, goes a long way for a 140 lb person for example.
• Hummus - Easy to buy but I make my own with a can of chickpeas adding garlic, lemon juice, olive oil, cumin, salt and pepper. You can always add things like basil, roasted red peppers etc to add a little zing. Add hummus to salads to add creaminess or take with you for a snack with veggies or crackers. 
• Soup/stew - It is always helpful to make a big soup or stew on the weekend to have for the week. I'm making a carrot soup tonight from the Chatelaine magazine :) 
• Smoothie - If you still have time and are not sick of the kitchen yet, you can prep things for smoothies or salad, like chopping kale, celery or fruit and store in tupperware or ziplock.

All these things are easy to throw together in the morning. If its not leftover soup or fish, I'll combine some roasted veggies with chicken or hummus and arugula, roasted sunflower seeds, avocado and cherry tomatoes...mixing it up now and then. What's your favourite combination? 

Yours in health and happiness,

Dr. Karen

Food Friday: Irish Stew

In the spirit of St. Patricks Day I want to share this "Irish" Stew recipe, which might not be a pot of gold...but pretty close! 

I think soups and stews are my favourite meals. They are hard to mess up, you get all the nutrients you need in one bowl and its a great go to meal you can prepare ahead of time. So when I'm craving a good healthy hearty stew I lean towards this one by chef Michael Smith, which definitely wins points from my sister!

Let's talk about why this stew is so good:

First of all the meat - Although I do not eat red meat often, a healthy dose of it periodically has its benefits. This stew is made with beef, however a typical irish stew is made with lamb. For those of us low in iron (one reason you may be so tired all the time ladies!), lamb is an excellent source. Beef however is still up there (as well as black beans and molasses). Note: Try to choose organic meats so the benefits aren't shadowed by the unnecessary chemicals and additives.

Rosemary - A flavourful spice that is great for your circulation, brain, digestive system...the list goes on. It can be added to a tea or supplement or used as an essential oil, for those suffering from poor memory or concentration, headaches or stress. It also has anti-inflammatory properties.

Veggies - There is a colourful collection in this stew, which we know is important in a well balanced diet. Most are root veggies, which are plentiful this time of year, so be sure to hit up your local market. 

Let's not forgot red wine - Adds flavour and you also get some benefits of its antioxidants, resveratrol in particular, that are helpful in inflammation and for the heart. 

In traditional chinese medicine (one of my favourite modalities to use with my patients), Sp Qi deficiency is one of the most common patterns, and often the first to occur. It can be caused by too much worry, stress or improper diet (typically cold, raw and damp foods). Symptoms include fatigue, bloating, weak limbs and loose stools (sound familiar anyone?) but can lead to many issues down the road. Sp Qi deficiency needs warm foods to heal, both in temperature and food energy. Examples of warm foods are meat (especially red meat) and most spices and that is why this stew is perfect. 

So without further ado...the stew: 

Ingredients

2 pounds stewing beef (or lamb for that extra kick of iron)
a sprinkle or two sea salt and freshly grated pepper 
a splash any vegetable oil (grapeseed is good at this heat)
a few carrots, peeled and roughly chopped 
a few stalks celery, roughly chopped 
a few potatoes, peeled and roughly chopped 
a few parsnips, peeled and roughly chopped 
a few onions, peeled and roughly chopped 
a 28 ounce can whole tomatoes 
1/2 bottle hearty red wine 
3 or 4 cups homemade or canned beef broth 
a few bay leaves 
few sprigs fresh rosemary 
1 jar pickled baby white onions, drained 
few handfuls frozen peas 
another sprinkle or two of salt and pepper 

Instructions

Preheat a large thick-bottomed pot over medium-high heat.

Meanwhile, pat the beef dry with a clean towel and then cut it into large cubes and season it with the salt and pepper.

Add a splash of oil to the pot—enough to cover the bottom in a thin layer—and toss in enough meat to form a single sizzling layer. Sear the meat on every side until it’s evenly browned. 

From chef Michael Smith

Be patient when you’re browning the meat; it takes a little time but it’s worth every minute. The caramelized flavours are the secret to a rich hearty stew. As the meat browns, remove it from the pan, adding more oil and meat as needed. 

Once the meat is done, discard the remaining oil but keep all the browned bits in the pan; they’ll add lots of flavour to the stew. 
Add half of the vegetables—reserving the other half—and all the meat back to the pot. Add the tomatoes and enough wine and beef broth to barely cover the works. Add the bay leaves and rosemary and bring the pot to a simmer. 

Continue cooking until the meat is almost tender, about 1 hour, then add the remaining vegetables, the baby onions and the frozen peas. Adding the vegetables in 2 batches allows the first batch to dissolve into the stew while the second retains its shape, colour and texture. Continue simmering until the meat and veggies are tender, another 30 minutes or so. When the stew is tender, taste it and season as you like. (From chefmichaelsmith.com)

Enjoy!

In health and happiness,

Dr. Karen

Food Friday: Tips & Tricks in the Kitchen

Over the years of living on my own and my interest in food and cooking, I have come across several tips and tricks in the kitchen. Some from famous chefs like Michael Smith and Jamie Oliver and some from who knows where. Hopefully they help you! 

Avocado - Buying too many avocados at once and can't eat them fast enough before they go bad? Leave them out until they are ripe, then just pop them in the fridge until you want to indulge. They will stay fresh for much longer!

Peanut/nut butters - Don't want the mess of the separated oil in organic all natural nut butters? No worries! Simple store the jar in the fridge upside down before opening and it mixes itself. 

Smoothies - Love creamy smoothies but can't eat banana like me? Try adding a quarter to a half an avocado you had stored in the fridge and you get a similar creaminess to a banana, without tasting the avocado. Or soak chia seeds for 5 minutes in water and add to the smoothie mixture. Yum!

Ginger - Adding more ginger to your cooking for the warming or immune benefits? Just store it in a tupperware container in the freezer. When needed, scrape the peel off with the back of a spoon and grate more easily without it getting stringy. Voila!

Tomato - Its soon to be tomato time again (if the cold ever ends!) but make sure you aren't storing yours in the fridge. The juiciness/freshness just won't be the same!

Mango - They are oh so delicious. I usually get it EVERYWHERE, like I am a little child eating ice cream but I finally was shown a better, cleaner way to eat it. Just slice off both sides from the pit, next slice the "meat" on each side in cubes, then scoop out from the skin. Just as good, without the mess...almost.

Steel cut oats - Heard the benefits of this less processed, fiber rich breakfast, but discouraged due to the time commitment? Just boil water before you go to bed, add oats, remove from heat and cover overnight. In the morning you will have ready to go oats. The perfect breakfast with cinnamon, ground flax seed, blueberries and nuts. Or even some of that sliced mango. (Around 1.5-2 cups/half cup oats - fine tune depending on your oats and liking - store in your fridge for the week.)

Flax seed - High in good omega 3 fats, lignans and fiber and great to add to oats, smoothies, muffins etc. However, ground flax seeds gets oxidized quickly overtime (a reaction we don't want), therefore its best to ground your own and store in the freezer for the week.

Egg replacer - Sensitive to eggs but want to do some baking? 1 egg = 1 tbsp ground flax seed soaked in 3 tbsp warm water for 5 minutes. Add this combo when the recipe calls to add the eggs.

Tomato paste - Only need 1 tbsp for a recipe? Freeze 1 tablespoon portions using ice cube trays, then store in a ziplock in the freezer until needed. No waste!

Kale - Discouraged to add kale to salads, soups, smoothies because of the little extra work there is to "de-stem" and wash the nutrient pack leafy green? I like to prepare a bag of kale on the weekends, de-stemmed and washed, so it is an easy addition like my spinach and mixed greens. 

Those are some of my tips and tricks. What are yours?

Yours in health,

Dr. Karen