From Around the Web

1. For the foodies in the HRM - many options to enjoy great local food!

2. A step in the right direction in terms of research for Naturopathic Medicine.

3. Phytoplankton - the newest superfood? Let me know what you think.

4. Stuck in a weight rut with hypothyroidism? Read this blog post for help. (Good tips for w eight loss in general.)

5. Craving vegetable coconut curry? Look no further. 

6. Why I always stress the important of sleep - check out this infographic. 

7. Dreaming of summer...this recipe gets me more excited!

8. Struggling with "IBS"? It might be more than that. This is a great article written about SIBO by my colleague and friend. 

9. An intro to chakras and how to balance them with yoga.   

In health & happiness,

Dr. Karen

Food Friday: Turkey-Sweet Potato Hash

The 2015 Spring Cleanse we are doing at the clinic is weeks away (May 25th-June 7th), so I wanted to share a taste of the type of recipes I will be sharing with the group. Spring is a great time to do a gentle cleanse or reboot. In chinese medicine, spring is the time of the liver, and the liver is responsible for cleansing and detoxing the body. By eliminating the more inflammatory foods, such as gluten, dairy and sugar, and supporting the liver to work optimally, we will begin to feel more energized, less bloated, see clearer skin and shed some winter weight. 

This recipe comes from the authors of The Whole Life Nutrition Cookbook, and is suggested during an elimination diet for breakfast. The ground turkey provides adequate morning protein for the day ahead, and is a less inflammatory meat. Sweet potatoes are also anti-inflammatory, with antioxidants and help balance blood sugar. Great for a detox and taste delicious. You can make a big batch of this recipe ahead of time, for a quick, nutritious breakfast. I like adding a side of sauteed greens, such as kale. I added fried plantains one morning to curb my craving as well! 

(If you want to join in on the cleanse, check out my facebook page here, for more information.)

Ingredients: 

  • 1 1/2 pounds sweet potatoes, peeled and cut into chunks
  • 3-4 green onions, cut into large pieces
  • 2 tbsp olive oil
  • 3/4 pound ground organic turkey
  • 1/2-1 tsp dried marjoram (can substitute half the amount of oregano, if needed)
  • 1/2 tsp Herbamare (or sea salt)
  • freshly ground black pepper
  • 3-4 tbsp thinly sliced fresh sage leaves - garnish
  • 2-3 green onions, thinly sliced - garnish

Recipe:

  1. Place the sweet potatoes and green onions into a food processor/blender. Pulse/process until chopped into small pieces, being careful not to over process.
  2. Heat a 12-inch cast iron skillet over medium heat. Add the oil. Saute sweet potatoes and green onions for 10 to 12 minutes then push them to the side of the pan. Add the ground turkey to the empty side of the pan, sprinkle with marjoram, Herbamare, and pepper. Saute for about 5 minutes or until cooked. Add a dash more olive oil if needed. 
  3. Stir the sweet potatoes and turkey together; saute a few minutes more. Taste and adjust seasonings if necessary. Sprinkle with fresh sage and green onions. Serve and enjoy! 

In health & happiness,

Dr. Karen

From Around the Web

1. Simple buckwheat bread. Gluten free, simple to make and so delicious!

2. Cauliflower "fried rice." My weekend meal prep?

3. A great listen about being "busy." 

4. Naturopathic Medicine Week Events - May 11th-17th.

5. Dietary cholesterol - not something to worry about. Guidelines finally following the research.

6. Soy and breast cancer - Why soy is actually beneficial in breast cancer.

7. My new favourite smoothie - The Love Smoothie.

8. Can you get enough calcium in a dairy-free diet? Yes!

9. Finally...a few ideas for mom for Mothers Day (something a little different :))

In health & happiness,

Dr. Karen

Food Friday: Peanut butter cups

HALF EATEN CUP...I JUST COULDN'T WAIT :) 

HALF EATEN CUP...I JUST COULDN'T WAIT :) 

Around Easter time, I am tempted just like many of us, with mini-eggs and chocolate bunnies! I was able to stay clear for the most part this year. However, my sister was here visiting for the holiday so I wanted to have some Easter treat for us to enjoy. These peanut butter cups were the perfect indulgence, made with only a few all natural ingredients and very easy to make. They were introduced to me by a great friend and colleague and I am happy to keep spreading the word. 

Ingredients:

  • 1 1/3 cups vegan chocolate chips, melted (I use camino fair trade chips; mixed with about 1 tbsp coconut oil)
  • 3/4 cup natural peanut butter
  • 1/4 cup pure maple syrup 
  • 2 tbsp nutritional yeast (gives it the savoury flavour you keep coming back for!)

Recipe:

  • Line 12 muffin cups with paper muffin liners.
  • Pour about a teaspoon of melted chocolate into the bottom of each muffin liner and tap the tin on the counter a couple of times to smooth out. Make sure the chocolate is touching all sides of the liner or your filling will leak out the bottom. Pop the muffin tin in the freezer to set while you prepare the filling (approx 10 minutes).
  • In a small bowl, combine the peanut butter, maple syrup and nutritional yeast. Once the chocolate on the bottom is set, remove the tin from the freezer and divide the peanut butter mixture evenly between the 12 cups, smoothing the peanut butter out so it touches all sides of the liner. It doesn't have to be perfect; the rest of the chocolate will fill in the gaps. 
  • Divide the remaining melted chocolate evenly between the 12 cups, tapping on the counter again to smooth out the chocolate. Place in the freezer until it is set. Once set, remove the muffin liners and store in the refrigerator (or freezer).

I hope you enjoy them just as much as I do :)

In health and happiness, 

Dr. Karen