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

Simple ways to Spring Clean your Body and Mind

Celebratevancouver125.ca photo

Although it might not feel like it in Nova Scotia, Spring is here! I am being taunted by photos and messages from my sisters in Vancouver and London (England that is!), about how warm and beautiful it is there lately. I do miss the cherry blossoms around Vancouver, but am staying optimistic that it will move this way soon!

With spring, comes spring cleaning. Spring cleaning not only refers to material objects but to our bodies as well. In an ideal world, we would eat healthily year round and not expose ourselves to toxins and chemicals, but that requires a lot of dedication. Don’t fret, the change of seasons is the best time to detox.

In Chinese medicine, spring is the season of the liver. This powerful organ is what filters toxins, which if built up can deposit throughout our body causing a variety of symptoms, including pain, headaches, digestive issues and allergies.

Allergies are very common in the spring, however not inevitable if we take the right steps and are proactive. It’s time to let go of toxins, start to feel better and prepare for the warm season.

Here are some simple ways to detox this spring:

• Warm water with lemon in the morning - lemon stimulates your liver, primes your digestive system and promotes regular bowel movements (an important way we eliminate toxins). Cold water can shock our bodies and create tension within our digestive system, therefore stick with warm or room temperature water. 
• Apple cider vinegar - 1/4 tsp in warm water before meals will also prime your digestive system and help eliminate toxins. ACV helps with many digestive issues, such as gas, bloating and even heartburn if low acid is the culprit.
• Parsley, Cilantro, Dandelion, Nettles - All of these herbs are specific to the liver and help it function optimally. Add them to salads, smoothies or as a garnish. Dandelion and nettles can be made into a tea and have added benefits as a nutritive and a blood cleanser. 
• Drink plenty of water - Your body is about 70% water. We release toxins through urination and sweat and that comes from the water we drink! 
• Castor oil packs - Applied topically over the digestive system as a "pack," the castor oil is absorbed into the lymphatic system to cleans as well as stimulate immune function.  
• Breathing - Proper breathing, specifically the exhale, is key to activating our parasympathetic nervous system ( the "rest and digest" component), allowing our digestive system, including the liver, to continue the detoxification process. Slowing our breathing allows better exchange of old and new air, optimizing the function of every cell.
• Exercise - At least 30 minutes of moderate exercises a day can make you look and feel better. Not only does it help release toxins it helps release tension, emotions and triggers the mind-body connection. 

This is just a start but implementing these practices on a daily basis can go a long way in your overall wellbeing. So drink up, get breathing and enjoy the sunshine with a brisk walk. 

In health & happiness,

Dr. Karen

Exciting News: Sound Chiropractic

I am excited to announce that I will be working at Sound Chiropractic & Health Science Centres two days a week starting this week! They are located at Larry Uteck in Bedford, a very convenient and up and coming area in between Halifax and Bedford. I will be there Wednesdays and Fridays. If you, or anyone you know in the area, would benefit from seeing a Naturopathic Doctor, come see me or send them my way! For more information on the clinic visit my Contact page or www.soundchiropractic.ca

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