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

Food Friday: Collard Green Wraps

After reading about the benefits of a gluten-free diet in my last post, you may be in need of a healthy gluten-free lunch. Why not try these delicious collard green wraps! Wraps without a tortilla you say? You bet!

Collard greens are a great alternative to whole wheat or corn tortilla wraps. I tend to avoid those corn tortillas since they so easily break apart. Collard greens on the other hand are large enough to fit a decent amount of filler, tend not to break apart and are very nutritious.  

A part of the cruciferous vegetable family, collard greens have numerous health benefits. Here are just a few:

• Detox support - Your liver is the biggest organ responsible for detoxification and the nutrients in collard greens, for example I-3-C, support this organ's function. We want to avoid a build up of those nasty toxins of course. 
• Antioxidant support - An excellent source of vitamin C, A and E (to name a few), collard greens lowers the risk of oxidative stress to our cells, which can lead to such conditions as diabetes, heart disease and cancer. 
• Anti-inflammatory benefits - Collard greens are also high in vitamin K and a good source of omega 3s, both of which are anti-inflammatory. Inflammation is the basis of most conditions, including arthritis, allergies, digestion concerns and cancer.   

Collard Wraps Recipe:

• large collard greens (without too many holes!)
• hummus
• sliced grilled chicken
• avocado
• raw greens salad
  • thinned chopped collard greens, kale or swiss chard
  • grated carrots and/or beets 
  • toasted sunflower seeds
  • crushed garlic to taste
  • freshly squeezed lemon
  • olive oil
  • sea salt

Cut the stems off the bottom of each collard green. Blanch collard greens by dunking each one in boiling water for approximately 60 seconds (this makes them more pliable for wrapping). Remove with tongs and let cool. Place a green onto a large plate or cutting board and fill her up (at the bottom or stem end)! Fold the sides in slightly then roll up tightly. Store in the fridge or cut and enjoy right away! (recipe adapted from nourishingmeals.com)

Feel free to change up the filler to your liking but I promise these won't disappoint. 

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

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