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

From Around the Web

A few things of interest from around the web this past month:

TEDx Talk about the value of SLEEP! Do you get enough?

A little insight into the FODMAP diet that is becoming more well-known for treating IBS. (Please see your local ND to discuss whether this diet is right for you.)

Joe Rogan podcast with Dr. Rhonda Patrick, about your brain chemistry. Not actually from this month but still interesting.

Photo cred: Simple-Balance.ca

For the foodies - Fall Butternut Squash Soup, and delicious Fried Apple Rings (I'd modify the recipe with almond or other gluten-free flour and only for a treat!). Or a guide to fall season and spice pairings. 

The new fitness trend - Trampoline Aerobics! Joint-friendly cardio workout for all ages. Would you try it?

Signs that your body is experiencing too much stress, courtesy of the well-respected Dr. Aviva Romm. 

What interesting things have you come across lately?

In health & happiness, 

Dr. Karen

Bloating be Gone: Part 2 - The Mighty Gallbladder

The summer months are over, and fall is in the air this week! Fall is my favourite time of year, mostly due to the changing colours, cozy sweaters and fresh cool air. However, we still have many weeks (hopefully) of warmer temperatures to enjoy.

You may have noticed after your summer celebrations and indulgences, that your digestion just wasn't quite right. Were you feeling a little uncomfortable the next morning or knew you had to be careful with your food choices? This ties in nicely with the theme of digestive health and bloating that I started to discuss at the beginning of the summer. I addressed the issue of low stomach acid as a cause of heartburn and bloating, but let's continue our journey down the digestive tract. Another organ of importance is the gallbladder, a sometimes forgotten organ.

The Mighty Gallbladder:

The gallbladder is an organ I see many issues with in my practice. Many people have issues with digestion if the gallbladder is not working properly, or even after it has been removed! It sits just underneath the liver, under the lower rib cage on the right. The function of the mighty gallbladder is to concentrate bile that the liver produces and release the proper amount during digestion. More is needed with more fatty meals. Bile helps to emulsify fats, stimulate digestive enzymes, lubricate our bowels and eliminate toxins. 

You may be familiar with gallstones as the major concern of this organ. Some risk factors for gallstones are oral birth control pills, low stomach acid, parasites and eating disorders. The gallbladder becomes more stagnant with some of these, but issues can arise even before gallstones are formed. Stress can cause stagnation in this organ as well.

If there is stagnation in the gallbladder its proper function will be impeded, and symptoms such as bloating, loose stools or constipation, morning congestion, abdominal pain, palpitations and even plantar fasciitis may occur, among others! I see a variety of symptoms relating to the gallbladder, depending on the patient. 

As I mentioned, some of these issues may even arise once you have had your gallbladder removed! How you ask? The organ is there for a reason and if your body is not able to concentrate bile and release the digestive juice when necessary, problems may ensue. It isn't always as simple as just removing it... 

Simple Naturopathic treatments can be done to heal this organ and its related symptoms. For example, eating smaller and more frequently meals, drinking an herbal tea blend or acupuncture to decrease stagnation. Consider seeing a Naturopathic Doctor if you have any questions or digestive concerns that may be related to this sometimes forgotten organ. 

In health & 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)