Food Friday: Almond Power Cookies

Warning: This is not a Christmas cookie but still delicious :)

These are a great option if you need something quick in the morning, or something a little sweet in the afternoon. They are grain/gluten-free and egg-free, great for those with food sensitivities or who are on an elimination diet. With only 1 tablespoon of sweetener, you can snack on them guilt free. Just avoid eating the whole batch, like I was tempted to do! This recipe is adapted from Against All Grain. She uses dried cherries and sliced almonds, so feel free to substitutes the fruit and/or nuts with what you like. Even try substituting peanut or cashew butter for the almond butter. Still just as tasty.

Ingredients:

• 2 tbsp ground chia seeds
• 1/2 cup unsalted almond butter, unsweetened
• 1/2 cup ground flaxseed
• 1/2 cup arrowroot powder
• 1/2 cup unsweetened applesauce
• 1 tbsp pure maple syrup
• 2 tsp ground cinnamon
• 1 tsp lemon juice
• 3/4 ground nutmeg
• 1/2 tsp ground ginger
• 1/4 tsp sea salt
• 1/2 tsp baking soda
• 1/2 cup raisins (or unsulfured and unsweetened dried cherries, chopped)
• 1/4 cup dark chocolate pieces (80% cacao)
• 1/2 cup chopped walnuts (or sliced almond for on top) 

Recipe:

1. Preheat the oven to 350F and line two baking sheets with parchment paper.
2. Whisk together 1/2 cup hot water and the ground chia seeds and let sit at room temperature while you prepare the remaining ingredients.
3. Meanwhile, in a bowl, combine the almond butter, flaxseed, arrowroot, applesauce, maple syrup, cinnamon, lemon juice, nutmeg, ginger and sea salt. Mix to combine fully. (Option to use a stand mixer.)
4. Add the thickened chia mixture to the bowl with the baking soda and beat again until fully combined. Stir in the walnuts, raisins and chocolate pieces.
5. Using a cookie scoop or a large spoon, drop dough onto the lined baking sheets. Wet fingers slightly with warm water and gently press the mounds down to flatten slightly. (Optional: Sprinkle the tops of the cookies with sliced almonds.)
6. Bake for 15 minutes, until golden brown around the edges. Cool on a wire rack completely before serving.

Enjoy and happy holidays!

In health & happiness, 

Dr. Karen

Food Friday: Bircher Muesli

I don't know about you, but I sometimes get sick of the same rotation of foods for breakfast. I also do not like to have too many smoothies in the colder months, so coming across this new recipe from sisters Hemsley and Hemsley was a delicious change. Their cookbook, The Art of Eating Well, would make a great christmas gift to anyone looking for real, unprocessed and nourishing recipes. 

This is a surprisingly easy recipe, with an added bonus of being gluten free. Buckwheat, despite its misleading name, is not a wheat. It is sold either raw or roasted, the latter known as "kasha." It is a very nutrient dense food, rich in magnesium and flavonoids, and can be used for such things as buckwheat porridge, pancakes and bread. You can find organic buckwheat groats at bulk barn, or Pete's. The instant blueberry jam, really is made in an instant, but needs to set for an hour at least, and resembles blackberry jam. It can be used to top the muesli, mixed with yogurt or smeared over toast. It lasts about a week in the fridge. 

Buckwheat Groat Bircher Muesli

(Serves 2)

Ingredients:

• 1/4 cup buckwheat groats (soaked overnight)
• 2-3 tbsp seeds (try pumpkin or sunflower seeds)
• 1/2 cup full-fat natural yogurt
• 1/4 tsp ground cinnamon, plus extra to serve
• 1 tsp raw honey
• 1 large apple, grated with skin on (honeycrisp are great now)
• handful of toasted shredded coconut, to serve

Recipe:

1. In the morning, place the drained and rinsed groats in a bowl. Mix in the rest of the ingredients. 
2. Sprinkle over the extra cinnamon, toasted shredded coconut, and/or your favourite berries, or jam, to serve. 

Instant Blueberry Chia Jam

Ingredients:

• Just under a cup of fresh or frozen blueberries
• 2 1/2 tbsp chia seeds (I get a big bag from Costco)
• 1-2 1/2 tsp raw honey (depending on your sweet tooth)
• Optional - 1/2 tsp pure vanilla extract and a squeeze of lemon juice

Recipe:

1. Mash the blueberries or blend them in a food processor (I just use a fork).
2. Mix in the chia seeds, 1 tbsp warm water and 1 tsp of the honey. Stir well to stop clumps forming or make it straight in the jar and shake to mix. 
3. Keep the chia jam sealed in a jar in the fridge to set for a least an hour or until needed.
4. Taste and stir in a little more honey, if needed. 

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Mouth watering peanut sauce

I have never been a huge fan of stir-fry, however my recent retreat hosted by chef Lauren Marshall of Coastal Healing, helped to turn a new leaf. A vegan version of stir-fry, cold or hot, topped with garlic tofu and a variety of healthy sauces, makes for an easy weeknight meal. This is one of those sauces. Oh She Glows has a version as well in her cookbook.

Why not throw a variety of veggies you have in your fridge in a pan (I like cauliflower, purple cabbage, zucchini, carrots, kale), or get out your spirilizer (great for carrots, zucchini, and beets), and top with this delicious asian peanut sauce. Ta-da, it's a buddha bowl!

Ingredients:

• 1-2 garlic cloves
• 1/2 cup peanut butter or almond butter
• 2-3 tbsp lime juice
• 1/4 cup soy sauce/tamari
• 1/4 cup water (add more if needed)
• 2 tbsp maple syrup 
• 1-2 tbsp sesame oil
• 1 tbsp minced ginger
• 2 tbsp apple cider vinegar

Recipe:

1. Blend all ingredients together in a blender, adding oil in last to emulsify.
2. It will solidify somewhat when stored in the fridge, therefore you can add more water or oil if necessary to thin out next meal. 
3. Make a double batch for leftovers and store in the freezer. 

Smother buddha bowl, stir-fry, or veggie burger with sauce and enjoy!

In health & happiness,

Dr. Karen

p.s Lauren hosts retreats throughout the year. The upcoming one in November is Indian themed! The next one in January is focused on Detox with ND Dr. Adrienne Wood. All information is in link above.

Food Friday: Moroccan Fall Vegetable Stew

Well it is officially fall! My favourite season. So far, fall in Nova Scotia isn't too shabby with warmer temperatures sticking around during the day, but we will soon see the colours start to change and scarves making the yearly come-back. 

Another sign of fall is finding a variety of squash at your local market. For me that happened last week when I found the hard to find delicata squash at the Halifax Forum Market! Finding this squash only means making my favourite moroccan fall vegetable stew, from the Whole Life Nutrition cookbook. This is a wonderful stew that celebrates the flavours of fall with warming spices rich in beta-carotene and antioxidants. It a great dish if you are avoiding meat, gluten or dairy, filled with nutritious squash, potatoes and carrots, and topped with a little sweetness. It may seem like a lot of ingredients but it comes together easily and is worth it. I serve it over a little quinoa with a side green salad. This stew never fails to impress!

Ingredients:

The delicata squash :)

• 2 tbsp extra virgin olive oil

• 1 large onion, chopped

• 6 cloves garlic, minced

• 2 tsp ground cardamom (I get mine from Bulk Barn)

• 2 tsp curry powder

• 2 tsp sea salt

• 1/2 tsp freshly ground pepper

• pinch cayenne pepper

• 3 large carrots, diced

• 3 medium red potatoes, diced

• 1 small delicata squash, peeled, and cut into chunks

• 1/2 cup Zante currants (or regular, again from Bulk Barn)

• 2 cups tomato sauce

• 2 cups cooked chickpeas (to make your own, soak overnight and cook)

• 1 cup water

• 1/2 cup dried figs, chopped

• 3/4 cup almonds, toasted and chopped

• fresh mint for garnish

Recipe:

1. Heat a large pot over medium heat, and add the olive oil. Add the onion and saute until tender, about 3-5 minutes.

2. Add the garlic, then the cardamom, curry powder, salt, pepper and cayenne. Saute and stir a few minutes more.

3. Next add the carrots and potatoes. Stir well to coat with the oil and spices. Saute-stir for about 5 minutes, then add the squash and stir. Add the currents, tomato sauce, chickpeas and water. Place a lid on the pot and continue cooking until the vegetables are tender, about 25-30 minutes, stirring occasionally and adding more water if necessary.

4. Toast the almonds for about 10 minutes at 350F (or in a toaster oven like I do).

5. Before serving, sprinkle the figs and almonds on top of the stew. Top with freshly chopped mint. (Or save some nuts and figs for leftovers). Serves 4-6.

Enjoy!

In health & happiness,

Dr. Karen 

(Photo credit: divinedestinationcollection.com, nesfp.org)