Food Friday: Summer Turkey Burger

Although it has been a little colder this past week, however not as cold as what my family has had in Ontario, summer is not over yet! The BBQ is still calling our name and what better way to enjoy the patio than with these healthy and light Mediterranean Turkey Burgers. They are so easy to make and delicious. The recipe is from Fraiche Nutrition. 

A few health benefits of these burgers:

• Turkey - A good protein alternative to red meat. We tend to eat more red meat in the summer due to BBQ season. According to whfoods.com, turkey has recently been shown to help keep post-meal insulin levels within a healthy range. It is also a source of B vitamins. Try to buy organic when possible.
• Parsley - Not just a garnish! It is a good source of antioxidants and vitamin C. It is also good for our poor livers. 
• Garlic - This pungent spice is a great immune booster and good for the heart. Think allicin (the active component in garlic) = immune.  

Ingredients:

• 1 lb. of ground turkey

• The zest of one lemon

• 1 clove crushed garlic

• 1 tsp. dijon mustard

• 1/2 cup chopped parsley

• 2 tbsp. olive oil

• salt and pepper to taste

• tzatziki and parsley to garnish (I made my own tzatziki with plain yogurt, garlic, grated cucumber, lemon zest, and salt and pepper...yum!)

Recipe:

• Mix all of the ingredients, except the tzatziki and parsley for garnish, together in a bowl (don't over mix). Form into patties and place covered in refrigerator for a few minutes. 
• Place the burger on a preheated BBQ and cook until done, about 3-4 minutes per side.
• Garnish with a dollop of tzatziki and some fresh chopped parsley and serve with a tomato slice and either a lettuce burger or bun. Serve with your favourite salad. 

I hope you enjoy these as much as I did!

In health and happiness,

Dr. Karen

(Photo credit: www.jillianharris.com/blog - Yes...from the bachelorette)

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: "The Best Kale Salad Ever!"

I was lucky to head home for a short vacation this past weekend, to celebrate Father's Day with my whole family. With a couple of us living in different provinces/countries, we really appreciate the time we can all spend together. 

One perk about heading home is having my mom take the reigns on family meals. With more experience in the kitchen, there are much fewer mistakes (and mess!) than I tend to make. She is always trying new things like me and has great resources for finding new recipes. As a side salad for dinner one night, she prepared this delicious kale salad, rightfully named "the best kale salad ever." It combines many things I love, including ginger, apples, avocado, nuts and of course the superfood kale (skipping the trendy brussel sprouts for now :)). This salad is great as a side salad for dinner, or as a main dish for lunch topped with grilled chicken or salmon. Not only does it taste great, the ingredients are all healthy, doing the name justice.

What's all the fuss about?

Kale - Green leafy vegetables are definitely something I stress to include in a daily diet. They are packed full of nutrients, such as vitamin A, C and iron, and a source of antioxidants. Its insoluble fiber also helps to eliminate toxins through your digestive system and regulate bowels.

Garlic - Allicin, the active ingredient in garlic, is an antioxidant and immune stimulant. It helps decrease blood pressure, fight off infection and and much more. Although adding it to food for flavour is not quite as effective as chopping up a clove and swallowing it raw! Not as scary as it sounds...although my sister would beg to differ :)

Ginger - Another powerful antioxidant, and carminative (calming to the digestive system).

Apples - Apples are a source of quercitin, a natural antihistamine, and blood sugar regulator. They also provide you with insoluble fiber. 

Lemon juice - Stimulate digestion, and your overworked liver to work optimally.

Avocado - A great source of healthy fats, which will slow down digestion, keep you full for longer and avoid a spike in blood sugar. 

Ingredients:

2 bunches washed and dried kale

2 tbsp fresh lemon juice

1 whole ripe avocado, peeled and chopped

1/2 medium red onion, chopped

1 medium apple, cored and chopped

2 tsp minced fresh garlic

2 tsp peeled and grated fresh ginger

2 tbsp extra virgin olive oil

2 tsp tamari (a wheat free alternative to soy sauce, with a slightly different flavour)

1/2 cup raw, chopped cashews

Preparation:

Remove the large stems and then chop the kale; place in large bowl. Add the lemon juice and avocado. With your hands, mix together until the avocado is smooth. Add the remaining ingredients and mix well. Serve immediately. (Serves 6)

(This recipe is taken from the cookbook "More Vegetables Please!", passed onto my Mom through Wellspring's Holistic Nutrition Class.)

I hope you enjoy this salad as much as I did. You may want to add less ginger and/or garlic, depending on your preference. 

In health and happiness, 

Dr. Karen 

(Photo credit: MindBodyGreen.com)

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