Food Friday: Black Bean, Rice and Yam Wraps

As you may know already I love the cookbook The Whole Life Nutrition Cookbook. It is packed with many nutritious and delicious recipes, most quite simple to make. (They have a new Elimination Cookbook coming out as well, which I am excited for.) When I need a simple, whole foods meal without having to buy too many extra ingredients I look here, usually being drawn to one recipe in particular - the black bean, rice and yam wraps. YUM! I sometimes leave the rice out or just use what I have cooked already. 

What's the fuss about?

Yams - Did you know these are actually different than sweet potato? Don't worry, they are interchangeable, and this recipe is nice with the bright orange colour of sweet potato. They are gluten free, and lower glycemic index/load than white potato. They are a great source of beta-carotene as well, a powerful antioxidant. 

Black beans - These are always in my pantry for times like this. Black beans are a great source of both protein and fibre. 1 cup of black beans provides nearly 15 grams of fibre and 15 grams of protein. Plenty for one meal for the average Canadian. Worried about gas? Recent research has shown that black beans are better digested than lentils and chickpeas and are actually helping to heal your gut. Disgust with your ND if you are still having trouble with black beans. 

Ingredients:

• 1  1/2 cups short grain brown rice
• 1/2 cup sweet brown rice
• 4 cups water
• pinch of salt
• 1 large yam, cut into large chunks
• 3 cups cooked black beans, or 2 cans
• 1 large avocado, mashed
• salsa
• mixed greens
• brown rice tortillas

Recipe:

1. Preheat the oven to 425 degrees F.
2. To cook the rice, place the short grain rice, sweet rice, water, and sea salt into a 2-quart pot cover, and bring to a boil. Reduce heat and simmer for about 45 minutes. Remove pot from heat and let stand for a least 10-15 minutes.
3. While the rice is cooking, place the yam chunks into a small casserole dish, fill with about 1/2-in of water, and cover. Bake in the oven for about 40-45 minutes, or until yams are very tender. Remove skins from yams and slightly mash them with a fork. (I typically peel the yam before I cook it.)
4. To assemble a wrap, lay a tortilla flat onto a plate and place a small amount of rice in the middle of it, add some cooked black beans, some mashed yam, mashed avocado, salsa and some mixed greens. Fold up and enjoy! 

*Variation* - If I feel like a bit of spice, I will saute a small onion, diced, then add 2 tsp cumin, 1/2 tsp chili powder, salt and the beans. I continue turning and smashing some until the desired consistency is reached. I then use these beans in the wraps. Delish!

In health & happiness,

Dr. Karen 

(Photo courtesy of Pinterest)

Food Friday: Gluten-free Buckwheat Pancakes

Mmm...I love a good pancake!

BUCKWheat pancakes with cinnamon, blueberries and pure maple syrup.

In my practice, I see many people benefiting from eating gluten-free. (We have already discussed what gluten is in my blog here.) Whether you are celiac or not, many conditions improve with a gluten-free diet, such as autoimmune conditions, digestive concerns and skin issues, not to mention mood. 

However, going gluten-free can be quite daunting, especially if we are used to eating a certain way. We have our favourite foods that are hard to give up as well as certain go-to foods, which seem like a necessity on cabin weekends away, such as pancakes! Luckily, there are a variety of different flours that do not contain gluten. Grains such as these are better periodically, and not every day, every meal. I typically cook with coconut flour, almond flour or buckwheat flour (which I usually grind myself from raw buckwheat grouts or almonds). You can find all these flours at places such as bulk-barn for a good price. 

This recipe is from the Whole Life Nutrition Cookbook. One of my go-to's! Buckwheat is slightly denser than white or whole wheat flour so expect that in the pancake. For that reason, it also tends to keep you fuller for longer. Buckwheat is actually a fruit seed, related to rhubard.  The phytonutrients in buckwheat (flavonoids to be specific) have been shown to improve blood lipid levels. It can lower the bad cholesterol (LDL), and raise the good cholesterol (HDL). Yippee! Finally, it is a good source of fiber and magnesium, therefore good for both blood pressure and your bowels. 

Ingredients:

• 1 heaping cup buckwheat flour
• 1/4 cup tapioca flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 1 to 1 1/2 cups hemp, almond, soy, or rice milk
• 1 egg (*To replace egg, mix 1 tbsp ground flax seed with 3 tbsp hot water and let sit for a few minutes)
• 2 tbsp melted coconut oil or butter
• 2 tbsp maple syrup

coconut oil or butter for cooking

Recipe:

1. In a medium bowl mix together the dry ingredients. In a separate bowl whisk together the wet ingredients. Add the wet to the dry and gently mix until ingredients are combined. Let the batter sit for a few minutes to thicken up.
2. Heat a thick-bottomed stainless steel skillet over medium heat. Add a few tsp of coconut oil or butter. When skillet has heated, add about 1/4 - 1/2 cup of batter. Cook for about 1 to 2 minutes or until top begins to bubble, flip and cook for a minute or so more on the other side. Repeat this process until all of the batter has been used. Add a little coconut oil or butter in between cooking each pancake to prevent sticking. 
3. Place pancakes onto a warm plate and serve. 

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Spaghetti squash and marinara sauce

Happy Halloween! Any tiny monsters coming to your door tonight? 

Halloween also means it is squash season and if you are looking for new ways to get the nutritious fall vegetable in your diet look no further! There are an abundance of squash varieties and many ways to cook them. Roasted, mashed, diced, in soups, stews etc. I am partial to acorn, spaghetti and the hard to find delicata squash. 

Here's a little something about spaghetti squash. This vegetable is a great source of the antioxidants, vitamin A and C, and also B vitamins. It is easy to make, and acts just like spaghetti if cooked properly, hence the name! This squash has been daunting to me in the past and after one failed attempt (in the wrong season), I wrote it off until now. If you lean toward pastas for dinner, this is a great alternative and a good way to add more veggies to your diet and eat less carbs. The key is to make it when it is in season. This will ensure it cooks well and tastes great. 

As for sauce, I tend to make everything homemade lately, since it almost always turns out better, especially spaghetti sauce. Marinara sauce is quick and easy to make and can be used in many dishes, even on top of chicken or eggs. I still need a recipe to ensure a delicious dish so this one is from Buddy Valastro (a little TLC for you!) and Rachael Ray. Note: Skip this dish if you suffer from inflammatory arthritis, such as rheumatoid arthritis. Tomatoes are part of the nightshade family, vegetables that can worsen the joint inflammation. 

Top it off with homemade meatballs or veggie balls to create a festive dish for this Hallows-Eve!

Spaghetti Squash and Homemade Marinara Sauce

www.steamykitchen.com

Ingredients:

1 medium sized spaghetti squash

2 tbsp extra virgin olive oil

1 14 1/2 oz can diced tomatoes

1 28 oz can crushed tomatoes

1 large garlic clove

1/2 tsp sea salt

1 sprig fresh basil plus 1/4 cup loosely packed fresh basil, torn into small pieces

Directions:

• Pre-heat oven to 400 degrees. Halve the squash and place cut side down on a baking sheet. Roast for 1 hour, or until tender. You don't want to cook it too long that it is on the mushy side.

• While the squash is roasting, heat a large, heavy pot over medium-high heat. Add the oil and heat until shimmering, almost smoking.

• Add the garlic and cook, stirring, until golden and fragrant, about 30 seconds. 

• Stir in the tomatoes, salt and basil sprig.

• Keep cooking and stirring until the sauce comes to a boil then lower the heat and simmer, stirring occasionally, until the sauce is thickened and richly flavoured, around 15-20 minutes.

• Adjust the seasoning with more salt, if necessary, and stir in the basil leaves.

• Once cooked, remove the squash from the oven, turn cut side up and shred the squash into spaghetti-like strands with a fork; season with salt and pepper.

• Top with marinara sauce and voila! An easy weekday meal!

In health and happiness,

Dr. Karen

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)