Here in Ontario the weather has been heating up and this weekend is about to be no exception! I don’t know about you, but when the warm weather rolls in my craving for yummy, cold treats seems to roll in with it. Unfortunately, most ice creams and frozen treats are full of processed sugar, among other not-so-nutritious additives, which of course gives them their classic yummy taste. However, these tasty treats are also accompanied by the many downfalls of processed sugar consumption, such as “sugar crashes” and increased inflammation.
Fortunately, I have some great news: It’s absolutely possible to have a delicious, sweet, and nutritious frozen treat without all of that processed sugar! As some of you may know I do love my sweets, but I am particularly sensitive to sugar and especially it’s effects on emotional and mental health. As such I put considerable effort into exploring alternative options for treats that will be both nutritious and tasty!
One such creation is based on the “Lassi”, which is not dissimilar to a milkshake. Lassi’s are easy to make and adaptable based on the ingredients you have. The one I’ll be sharing with you here features strawberries, ginger, and fresh mint, but you could easily substitute in a different type of fruit, or leave out the ginger and/or mint if they’re not your cup of tea.
What really helps improve the nutritional value of this particular recipe is that rather than using ice cream, I used plain non-fat Greek yogurt, which gives the Lassi a creamy texture plus lots of protein, without all of the fat and sugar found in ice cream.It’s important to use plain Greek yogurt, as flavoured ones are again full of added sugar.
To sweeten my Lassi, I’ve used local raw unpasteurized honey. Why is using unpasteurized honey important? When honey is pasteurized the process removes the nutritional benefits of the honey, such as antioxidants and vitamins. Thus it’s best to use unpasteurized honey in order to gain the most nutritional benefit from it.
Ready to make this tasty and nutritious dessert? It only takes about 5 minutes to prepare. For 1 serving you will need…
1 cup frozen strawberries
2/3 cup plain non-fat Greek yogurt
1 cup milk of choice (I prefer cashew or coconut)
5 or 6 fresh mint leaves
1″ ginger, peeled and diced
1/2 Tbsp raw, unpasteurized honey (or real maple syrup)
Place all ingredients into the blender and combine until thoroughly mixed. Garnish with mint if desired.
Close your eyes, inhale, think of one thing for which you’re grateful, and ENJOY! 🙂
I hope you’ll enjoy this sweet treat as much as I have!
Until next time, wishing you much health and happiness 🙂
Does it ever feel great to be back at writing here on my blog. I wish I could tell you that I was off on some exciting adventure during my absence the past few weeks, however I was instead merely sucked into the oblivion that is marking and writing up my masters thesis. Fortunately, that’s nearly all done now so I can get back to doing what I love – sharing healthy recipes and wellness tips with all of you!
As it’s the holiday weekend and sweets are a mainstay for times such as these, I was looking for a healthier option for dessert. The original recipe for the one I’ll be sharing with you today came from the February 2016 issue of “alive” – Canada’s natural health and wellness magazine. My version is slightly different from the original with respect to the ingredients I’ve used, but it’s nonetheless absolutely delicious!
I always get excited when I give a recipe “experiment” a try for the first time and am pleasantly surprised to find that it’s turned out wonderfully. This was the case for my Apple Walnut Olive Oil Cake. For this recipe, olive oil replaces traditional butter to give you a boost of healthy fats. I get my olive oil from the Pristine Olive Tasting Bar in London and the one I used for this particular recipe was their “Picholine” olive oil.
I used apples for this recipe as I had some on hand, but you can sub in pears or other seasonal fruits you enjoy as well. I replaced regular flour with a combination of gluten free brown rice and coconut flours, sugar with raw local honey from Clovermead Apiaries, and dairy milk with Silks original unsweetened coconut milk. The top is garnished with apple slices, walnuts, and a pinch of granulated maple syrup sugar (I didn’t even know that was a thing until recently) that my wonderfully thoughtful mom brought home for me the other week. The result: a healthy gluten and dairy free cake that’s both savory and sweet.
Here you’ll find ingredient measurements for both a smaller sized cake (6 x 2″), which serves about 2 people, as well as a large cake (13 x 9 x 2″). As always, do try to use fresh, local, organic ingredients when possible to obtain optimal health benefits.
Apple Walnut Olive Oil Cake
Ingredients (small cake):
1 apple (1/4 sliced to garnish top; 3/4 peeled and chopped)
3 Tbsp brown rice flour
3 Tbsp coconut flour
1/8 tsp dried thyme (or 1/2 tsp fresh thyme)
1/4 tsp cinnamon
1/4 tsp baking powder
4 Tbsp olive oil (high quality)
2 Tbsp unsweetened coconut milk
2 Tbsp raw honey
1 Tbsp walnuts (or pecans)
pinch of granulated maple syrup sugar (optional)
Set the oven to 350*F. Grease baking dish with olive oil and set aside.
In a bowl combine flours, thyme, cinnamon, and baking powder, stirring gently to combine. Set aside.
In a separate bowl combine olive oil and coconut milk, using a whisk to mix thoroughly. Add in egg, then honey, whisking thoroughly to combine.
Slowly pour the dry mixture into the wet mixture, whisking to combine, until batter is smooth with no chunks. Gently fold in apple chunks and walnuts.
Pour the mixture into your baking dish, gently smoothing out the top. Garnish with apple slices and walnuts, and a pinch of the granulated maple syrup sugar if desired.
Bake for approximately 50 minutes to 1 hour, or until the top is golden brown. Allow to cool for at least 15 minutes before serving.
Smile, think of one thing for which you are grateful, and enjoy! 🙂
Ingredients (large cake):
2 apples (1 cut into slices for top; 1 peeled and cubed)
1 1/4 cups brown rice flour
1 cup coconut flour
1/2 tsp dried thyme (or 1 Tbsp fresh thyme)
1 tsp cinnamon
1 tsp baking powder
3/4 cup high quality olive oil
1/2 cup unsweetened coconut milk
1/3 cup raw honey
1/4 cup walnuts (or pecans)
1 tsp granulated maple syrup sugar (optional)
Method: Same as above
I hope that you’ll enjoy this delicious and healthy treat as much as we did!
I hope you’ve all had a wonderful weekend. I’m going to keep this post short and sweet, but I really wanted to share with you this tasty and healthy turmeric latte recipe I came up with.Turmeric makes for a particularly healthy addition to your diet, because it has multiple anti-inflammatory effects. This is really helpful for reducing inflammation in your body, which can be caused by multiple factors, but of relevance here mainly diet and stress.
Anyhow, back to turmeric. As mentioned, turmeric is a potent anti-inflammatory, from which curcumin is derived, and it’s especially effective in reducing inflammation. Curcumin exerts anti-inflammatory effects throughout the body through its ability to regulate a range of inflammatory mechanisms, such as the enzyme indolamine (IDO), which is expressed in various types of immune cells and is activated by pro-inflammatory cytokines. IDO also plays a role in depression as it affects synthesis of serotonin, which is a neurotransmitter central to mood regulation (Lopresti et al., 2012; Sompayrac, 2012). Importantly, curcumin has been shown to inhibit the activity of IDO, and to reduce pro-inflammatory cytokines (Lopresti et al., 2012).
Another great resource for learning more about turmeric and curcumin can be found from this article published by Authority Nutrition.
Okay, so perhaps you’re wondering how to get more turmeric into your diet? Turns out there are a lot of simple, healthy ways to do so. There are several turmeric supplements now available in health food stores and online. The one I personally use is this particular type from Thorne research, which I selected because it was shown within the research to be effective and it’s had several positive customer reviews online, but there are many other good options available as well. Bottom line, before selecting a supplement be sure to do your own research so that you’re able to make an informed choice.
Another way to get more turmeric into your diet is simply by eating it. This is where my easy and delicious Anti-inflammatory Turmeric Latte recipe comes in. Good news is that you don’t even need a fancy frothing machine to make this one; a Magic Bullet or other single serve mixer will do the trick!
To make one serving, here’s what you’ll need:
1 cup coconut milk (or milk of choice)
1 tsp turmeric
1/2 tsp cinnamon
1/2 tsp vanilla
1/2 tsp coconut oil
1 Tbsp raw honey
pinch of nutmeg (about 1/8 tsp)
Pour milk into a small pot over medium-low heat. Add in remaining ingredients, whisking to combine.
Once mixture is warm (do not boil), carefully pour into your Magic Bullet (or some type of single serve blender) and blend for about 30 seconds. This is what makes it frothy!
Carefully remove the lid and pour slowly into a mug. Garnish with more cinnamon or nutmeg if you like.
Pause to think of one thing you’re grateful for, smile, and enjoy! 🙂
You can feel good about drinking this particular latte knowing that the turmeric will help to reduce inflammation in your body. What better way to kick off a new day than with a healthy latte that is good for your body and mind? Best part is that it tastes great too!
I hope that you’ve had a wonderful week. Mine has been pretty hectic with trying to finish the manuscript I’ve been writing for submission to a scientific journal, but I’m almost there. During busy times like this I find it can be especially challenging to keep on track with eating nutritious food and maintaining good health, but I also know that it’s during these times in particular that eating well is essential. How so? Here’s a quick physiology lesson to explain:
When you’re stressed, your body releases stress hormones such as corticotropin releasing hormone and cortisol, which influence the body and the brain (Molina, 2013). You’ve probably heard of the “fight or flight” response; this the innate reaction to stress that our body undergoes when it experiences a stressor, whether real or perceived. The result is a rapid change in physiological and cognitive processes such as increased heart rate, widening of the pupils, narrowing of focus to direct attention towards the perceived threat, and behavioural changes (Nelson, 2005). This is the acute stress response.
The purpose of the stress response is to help promote survival by helping to focus ones energy and attention on the threat. Generally, this system has worked quite well throughout history, helping us to avoid danger and to survive. However, in many current societies we are now subjected to significantly more stress, particularly of the psychological and social nature, compared to ever before. This results in a state of chronic stress whereby the body is constantly flooded with more stress hormones than are necessary, and for a longer period of time. The longer this continues, the more negative effects there are on an individuals body and mind, and the more likely they are to experience detrimental effects to their physical and/or mental health.
Another issue with stress is that it increases inflammation in the body. As I’ve discussed before, inflammation has now been implicated in numerous illness and disease states, especially those chronic in nature. From obesity, to diabetes, cancer, Alzheimer’s disease, and depression to name a few, inflammation seems to be a key factor driving these conditions. The main point to take away from all of this is essentially:
Chronic stress = increased inflammation = increase risk for disease
Fair enough, but you might be thinking “stress is a fact of life. What can I really do about it!?” As it turns out there is actually quite a bit you can do to help manage stress and reduce inflammation in your body. A first step is simply accepting that you CAN do something about managing your stress, followed by seeking out strategies and developing healthy and effective ways to cope.
The most effective strategies involve managing stress from a holistic perspective. That is, addressing both psychological and physical aspects of stress. This can involve things like practicing meditation and yoga, which I’ve personally found to be really helpful, to maintaining a healthy diet and consuming particular supplements.
For more tips on how to manage stress psychologically, check out this brief article from the American Psychological Association, along with this one from Simply Psychology. Choosing to educate yourself on how stress affects your body and mind gives you more control in making informed decisions that will nurture optimal health.
As far as dietary supplements go there are numerous that have been suggested. However, one in particular, the spice curcumin which is derived from turmeric, appears to be especially effective in reducing inflammation. Curcumin has anti-inflammatory effects throughout the body via its ability to regulate a range of inflammatory mechanisms. For instance, the enzyme indolamine (IDO) is expressed in various types of immune cells and is activated by pro-inflammatory cytokines, and plays a role in depression with respect to serotonin (a neurotransmitter central to mood regulation) synthesis (Lopresti et al., 2012; Sompayrac, 2012). Moreover, curcumin has been shown to inhibit IDO expression and activity, and to reduce pro-inflammatory cytokines (Lopresti et al., 2012). What you can take away from this is that:
Turmeric (curcumin) is a potent natural anti-inflammatory and can easily be incorporated into ones diet
Many curcumin supplements are now available at health food stores and online. The one that I personally use is called Meriva-SR, and it has a potent slow release formula. I chose this one because it was shown within the scientific literature to be effective, and after reading numerous customer reviews I was confident in it’s efficacy.
There are of course other ways to integrate turmeric into your diet. It can be used in a wide range of recipes, but one of my favourites is this Anti-inflammatory Pineapple Turmeric Smoothie recipe I came up with!
As always, try to use fresh, local, organic ingredients when possible. For one serving of this delicious smoothie you’ll need:
1/2 frozen banana
1 cup fresh or frozen pineapple
1 cup coconut milk (or milk of choice)
1 tsp turmeric powder
1/2 tsp cinnamon
1 Tbsp raw, unpasteurized honey
Place avocado, banana, and pineapple into your blender (I use a single serve Magic Bullet), and add enough milk just to cover the top of the mixture. Add in spices and honey. Blend until smooth.
Leave in a cup if you’re on the go, or pour into a bowl and garnish with your favourite toppings for a delicious smoothie bowl breakfast.
Smile, think of one thing you’re thankful for, and enjoy! 🙂
The avocado and banana give this smoothie a creamy texture, plus healthy fats and fiber from the avocado, while the pineapple adds a sweet tropical flavour. To be honest I was skeptical when I first tried making this as to whether it would taste any good, and I was pleasantly surprised by how delicious it actually was!
I hope you’ll enjoy this healthy delicious smoothie as much as I do. It’s a great choice if you’re having a stressful day and need a nutritious pick-me-up to give you a boost of energy to get you through. Plus, you can feel great knowing that the turmeric will aid in reducing inflammation in your body, helping it to restore homeostasis (ie. balance) more efficiently.
I hope your week has been off to an awesome start! I’ve been trying to finish the manuscript I’m writing which is due by months end for presentation of my research findings in a scientific journal. While I’m looking forward to hopefully having my paper accepted and published, it certainly is a LOT of writing and I’ve had to put extra effort into staying focused.
Keeping on track with my fitness program and healthy eating has also been a little more challenging given the circumstances, but I’m almost there and looking forward to having this manuscript finished and submitted. As for the follow up post on my last piece in which I discussed my personal journey with depression, it’s a coming soon 🙂
The science behind depression is pretty complex and it’s a topic I feel deserves considerable attention. I’ll be doing my best to communicate the scientific information in such a way that makes it approachable and clear. I’m excited to have the opportunity to share such information about depression with you as I feel knowledge helps one to develop awareness and understanding, which fosters acceptance, and counters the stigma that tends to be associated with many forms of mental illness, including depression. So please stay tuned for that post.
Okay, lets talk about food! I don’t know about you, but when I’m under pressure and feeling a little stressed I tend to crave sweet treats. Unfortunately, as I’ve discussed before sugar does some pretty bad things to the body and mind (you can learn more on the specifics of this here), so finding a balance between satisfying my sweet cravings and keeping things healthy has been my focus.
While experimenting in the kitchen the other night, I happened to come up with a pretty darn tasty treat that also so happens to be reasonably healthy, and both gluten and diary free: Apple Pecan Maple Crumble!
This yummy treat is quick and simple to make, and reasonably healthy for a dessert. Real maple syrup replaces the traditional granulated sugar that most dessert recipes call for, or if you prefer honey can be used instead. It should be noted that maple syrup, while a healthier alternative to granulated processed sugar, still contains a considerable amount of sugar which is why it’s best consumed only in moderation. More information regarding the nutritional components of maple syrup can be found from this article published by Authority Nutrition.
So, how does one make this gloriously delicious dessert, you may be wondering? Well… let me tell you! As always, please try to use fresh, local, organic ingredients when possible. This recipe makes about two smaller portions, or one large one.
For the bottom…
1 large apple, peeled, cored, and chopped into small chunks
2 Tbsp dried dates, coarsely chopped (or raisins)
1/4 tsp nutmeg
1/4 tsp cinnamon
1 Tbsp real maple syrup
For the topping…
3 Tbsp gluten free oats (or regular if you prefer)
1 Tbsp ground flax seed
1 Tbsp coconut flour
1/2 tsp cinnamon
2 Tbsp coconut oil, melted
2 Tbsp real maple syrup
2 Tbsp pecans, chopped
1 Tbsp coconut, shredded and unsweetened (optional)
Grease two small (or one medium sized) oven safe ramekins with coconut or olive oil.
For the bottom layer, combine all ingredients in a bowl and toss gently to combine apples and dates with the spices and maple syrup. Pour mixture into greased baking dish.
In another bowl mix oats, ground flax seed, coconut flour, and cinnamon together. Add in melted coconut oil, then maple syrup. Stir with a fork until mixture is thoroughly combined and forms a crumbly consistency. Stir in pecans.
Top the bottom apple layer with the crumble mixture. Sprinkle with unsweetened, shredded coconut if you like.
Bake uncovered in the oven at 375 degrees Fahrenheit for 25 to 30 minutes, or until the top is golden brown (note: time may vary due to differences in individual oven temperatures, so keep an eye on it and adjust timing accordingly). Allow to cool for 10 to 15 minutes before serving.
Pause to think of one thing you’re grateful for, then smile and enjoy! 🙂
Well folks, I hope you enjoy this tasty treat as much as I do. This healthier alternative to traditional fruit crumble recipes is quick and easy to prepare, and aside from the extra sugar from the real maple syrup, it’s nutritious too! This is also a great one for anyone having digestive motility issues, such as constipation, as the ground flax seed and coconut flour are very high in fiber, which helps to move things along the GI tract and promotes gut health.
Wishing you all a wonderfully happy and healthy week!
I hope that everyone had a lovely weekend and wonderful Valentine’s Day! Here in Ontario the weather was quite cold and we got a LOT of snow. Fortunately I was able to keep warm and got to enjoy some family time over the weekend.We did some baking, and I made us enchiladas for dinner Sunday night.
After dinner we got cozy and put on the new James Bond – “Spectre” film that recently came out. I’m a pretty big James Bond fan, particularly of the Daniel Craig “James Bond” (he just does it so well – and looks great doing it hehe!). I did however, also enjoy a few too many not-so-healthy sweets over the weekend, which I’m feeling the effects of a little bit today. But all-in-all it was a pretty great, relaxing weekend.
You may already be aware of the mounting evidence suggesting that sugar has numerous negative effects on both physical and mental health. However, if you’re just learning about this now and would like a little more information, this article by Authority Nutrition does a nice job of briefly summing it up.
In short, sugar is linked to inflammation (as it tends to increase activity of pro-inflammatory mechanisms in the body), which appears to underlie many disease states, particularly those chronic in nature, enhancing their severity. Inflammation has been implicated in everything from diabetes, to heart disease, obesity, Alzheimer’s disease, depression, and cancer, to name a few.
So sugar enhances inflammation, which fuels chronic disease states, yet sugar is almost everywhere, or so it seems. How can we counteract it’s negative effects? Obviously, a key first step is reducing and limiting ones intake of highly processed, high-sugar food and beverage items.
An optimal approach is to try consuming mainly fresh, local, and organic foods when possible, and to minimize your consumption of processed items. But consuming some processed food can be tough to avoid, thus it’s critical to pay attention to the nutritional information provided on the packaging. Nutritional labels give you a breakdown of what’s in the product and the ingredients that were used to make it. I appreciate how confusing ingredient lists and nutrition labels can be; to better understand them check out this article which walks you through how to read and make sense of all that info.
Another way to minimize the detrimental effects of sugar, but still satisfy your sweet tooth, is by using natural sweeteners such as raw honey or real maple syrup. For instance, raw unpasteurized honey has some scientifically validated beneficial health properties, such as antioxidants and the ability to reduce some pro-inflammatory cytokines. More on this can be found here. However, be mindful of the fact that even these natural sweeteners should be consumed in moderation.
Additionally, there are several spices and other herbal compounds that have shown efficacy for antioxidant properties and reducing inflammation. One of these is of course matcha green tea. I go into more detail about matcha’s health benefits in my Maple Matcha Latte post from a few weeks back.
Another natural anti-inflammatory is the spice Turmeric, from which curcumin is derived. Considerable scientific evidence has demonstrated that curcumin exerts anti-inflammatory effects throughout the body via its ability to regulate a range of inflammatory mechanisms, such as pro-inflammatory cytokines (Borre et al., 2014; Kulkarni et al., 2009; Lopresti, Hood, & Drummond, 2012). For more information on the health benefits of Turmeric (and curcumin) check out this article by Authority Nutrition.
Alright, now that I’ve given you a little background on how sugar and inflammation can threaten your health, and a few ways to counter this with natural compounds, I’d like to share this nutritious, anti-inflammatory smoothie bowl recipe I came up with: the Matcha-Turmeric Anti-inflammatory Smoothie Bowl!
This smoothie has a naturally sweet taste from the pineapple (or mango if you prefer), a creamy texture from the avocado, undertones of matcha, and a touch of spice from the turmeric and cinnamon. Here’s how to make it:
1/2 frozen banana
3/4 cup pineapple, fresh or frozen (or mango)
1 cup coconut or almond milk, unsweetened (add more if needed)
1 Tbsp raw, unpasteurized honey or real maple syrup
Place the first four ingredients in a single serve mixer (such as a Magic Bullet) or blender. Add in honey, matcha, turmeric, and cinnamon.
Blend until the mixture is pureed and thoroughly combined.
Pour into a bowl (or leave in a travel cup if you’re on the go) and top with your favourite healthy toppings.
Smile, think of one thing you’re thankful for, and enjoy! 🙂
I hope that you’ll enjoy this nutritious, anti-inflammatory smoothie! It’s a great one to start the day with as it will fill you up thanks to the fiber from the avocado and pineapple, and keep your energy levels up too. The anti-inflammatory properties are a wonderful way to help your body re-establish homeostasis (ie. balance), particularly after a night out enjoying some sugary cocktails or after eating a few too many yummy sweet treats.
I hope you’ve all been having a wonderful week. Mine has been a productive yet hectic one between meetings with students, and writing a manuscript for submission to a scientific journal presenting my findings from a study I did on the effect of oxytocin on pro-inflammatory cytokines and sickness behaviour. With any luck (finger crossed) it will get accepted and published.
We’ve been getting a lot of snow here in Ontario and the temperatures have dropped again so it’s pretty chilly. I recently decided I’d like to learn how to snowboard, and having acquired a snowboard and boots from my wonderful aunt I think there will finally be enough snow on the ground for me to go out and give it a try. Should be interesting… dun dun dunnn lol.
Calvy hasn’t been enjoying the weather much. He loves to get outside and play. So with all of this snow he mostly lies around and sleeps, has a few rowdy spurts here and there throughout the day where he bolts around like a maniac, and snacks. He will be happy when spring is here and he can spend all day outside, hunting leaves and such heh. Oh to be a cat.
I’ve been keeping on track with my Kayla Itsines Bikini Body Guide fitness program which I recently started, and so far I’m really enjoying it. I like that it’s challenging yet quick (each workout is only around 30 minutes), as this approach compliments my busy schedule very well. Another plus is that it can be done at home and requires minimal special equipment, which I really like as I’m not a fan of going to the gym and prefer to do my workouts alone. I’m certainly feeling (and starting to see) the results of this program!
My healthy eating has been right on track too. Interestingly, I find this healthful practice much easier to be consistent with than I do exercising. My assumption is that since I’ve already established the habit of healthy eating and cooking for myself, it has become ‘second nature’ to now engage in healthy dietary practices. Not to mention coming up with fun, nutritious meals is a great break from all the writing I regularly do, especially lately!
As you may have noticed I mostly stick with vegetarian-type dishes because well, meat doesn’t really appeal to me. But occasionally I do like to enjoy some fish or seafood. One awesome recipe that I love to make which is quick and delicious, yet healthy is Cashew Crusted Cod with Mushroom Kale Quinoa!
Based on ingredients I had at the time I actually adapted my version of this recipe from the original “Almond Encrusted Tilapia” which I found on a wonderful blog called Fit Foodie Finds. I’ve tried the Almond Tilapia recipe and it’s super tasty as well, so if you’re a fan of tilapia please check this one out. However, I for whatever reason seem to prefer the cod-cashew combo (ha! try saying that five times fast). I find the cashews add a little extra sweetness to the cod, and I prefer the taste of cod a bit more than tilapia.
The fish only takes about 10 minutes at most to make, while the mushroom kale quinoa takes maybe about 20 minutes (and can be prepared ahead of time if need be and then warmed up). Equipment wise, you’ll only need some type of food processor for the cashews (I use a Magic Bullet). Alternatively, if you don’t have a food processor you can put your cashews into a plastic bag, wrap it in a dish towel, put it on the floor and stomp on them (yes, I’ve done this before haha). I know this sounds ridiculous, but desperate times call for desperate measures, and this honestly does work (albeit not as well) if you find yourself without a food processor. Not to mention if you’re feeling stressed and agitated stomping on some cashews may help to alleviate these feelings in a more productive way 🙂
Alright, enough chit chat. As always try to use fresh, local, organic ingredients when possible. Here’s how you make 2 servings of my Cashew Crusted Cod and Mushroom Kale Quinoa recipe:
Drizzle both sides of cod fillets with olive oil, then coat the side of the fish that’s facing you with ground cashews and a pinch of black pepper. Meanwhile heat coconut oil in a pan over medium-high heat.
Place fish in pan with the cashew crusted side down, then top the uncoated side (that’s now facing you) with remaining cashews and a bit of black pepper.
Cook fish for about 2 or 3 minutes then flip. Continue cooking for about 2 minutes more, or until fish flakes with a fork and cashew crust is golden brown on both sides.
Remove from heat and spritz with fresh lemon juice. Serve hot and enjoy!
Mushroom Kale Quinoa
1 cup fresh mushrooms, sliced
2 cups fresh kale, washed & chopped
3 – 4 cloves garlic, diced
1/4 cup onion, diced
1.5 cups cooked quinoa
1 tsp turmeric
salt & pepper to taste
1 – 2 Tbsp olive oil
1 tsp fresh lemon juice (optional)
Cook quinoa according to package directions, then set aside.
Meanwhile heat olive oil over medium-high heat. Add in onion and saute for about 5 minutes, or until starting to soften. Reduce heat to medium and add in garlic; saute about 2 minutes more.
Add in mushrooms, kale, turmeric, a pinch of salt, and pepper. Stir to combine, cover and cook over medium heat stirring occasionally for about 10 minutes, or until the mushrooms and kale begin to soften.
Remove from heat, add in warm cooked quinoa, and stir to combine (Note: If you’d like a little citrus flavor, spritz a bit of fresh lemon juice on at this time)
Think of one thing for which you’re grateful, smile, & enjoy!
Here you have it folks: a quick and nutritious meal that’s easy to prepare and oh-so-yummy! This one’s perfect for a busy weeknight, since it won’t take a lot of time to prepare. To make things even easier, try having your veggies prepped in advance and ready to go. You could even cook your quinoa ahead of time, then simply reheat it when adding it to the veggies!
For those of you with little ones, the cashew crusted cod recipe can easily be adapted to make a healthy version of fish sticks for the kids by simply cutting the fish into strips, then prepare and cook them in the same way. This is a much healthier and more nutritious (and better tasting!) option compared to the processed stuff you find in the frozen isle of the grocery store.
On a final note: this meal is also dairy and gluten free! Turns out quinoa is actually not a grain, but rather a pseudocereal seed. However, issues with gluten can come into play when quinoa has been processed in a facility alongside grain products. More on this can be found here. Thus, when purchasing your quinoa just be sure to look for that which has been processed in a grain free facility or that is certified to be gluten free.
Well it’s about time for me to get back to writing up that manuscript. Until next time, happy eating, folks! 🙂
I’m starting to think we should call Monday’s “matcha Monday’s”. Is that cheesy? Perhaps a little eh (lol) but I think it’s kind of catchy too. I know many people dread Monday because it tends to bring with it the start of a new work week. So perhaps adding a little matcha green tea to your Monday’s will help brighten them a bit? Heh It’s worth a try I suppose!
Given that logic, it’s settled: “Matcha Monday’s” it is! And in honor of the delightful delicacy that is matcha, I have a tasty recipe to share with you all: the Tropical Matcha Smoothie Bowl!
But first lets have a quick review on why matcha is just so darn awesome and great for you!
In short it’s a powerful antioxidant, has select vitamins and minerals, lowers blood glucose levels, HDL (high-density lipoprotein) cholesterol, and oxidative stress, among others. A great resource to learn more about the health benefits of matcha can be found here. One of my previous posts for the yummy Maple Matcha Latte also goes into more detail about the health benefits of matcha and scientific evidence supporting such claims.
This recipe also features avocado, which boasts several nutritious benefits including healthy fats, fiber, and numerous vitamins and minerals, to name a few. You can learn more about the health benefits of avocado here. I try to incorporate one avocado each day into my diet. However, I understand that many people aren’t a fan of the taste or texture of these nutritious little items. Fortunately though, when combined in this smoothie recipe the taste of the avocado becomes undetectable while adding a creamy texture that compliments the smoothie perfectly.
The other key ingredient in this recipe is pineapple (or mango if you prefer). Pineapple is noted as having powerful anti-inflammatory properties, are packed with Vitamin C (among other vitamins and minerals), and not to mention a delicious taste! Nutritional properties and health benefits can be found in more detail here.
Combine all this awesomeness together and what you get is a nutrient packed, delicious tasting, creamy smoothie that’s going to keep you full and energized for several hours! I recommend having this one for breakfast, but it also makes for an easy and healthy lunch. Feel free to toss on whatever toppings you prefer, or if you’re on the go leave it in a cup and skip the fancy toppings to make for easy sipping. As always, try to use local, fresh, and organic ingredients when possible.
Here’s how I make the Tropical Matcha Smoothie Bowl! (1 serving)
1/2 frozen banana
3/4 cup fresh or frozen pineapple (or mango), chopped
1 tsp matcha
1 Tbsp raw, unpasteurized honey (or maple real maple syrup)
1 cup (approximately) unsweetened coconut or almond milk
optional: 1 Tbsp coconut flour for added fiber (this is great if you’re having trouble moving things along your digestive track)
Place avocado, banana, and pineapple in a single serve blender (or regular blender) with enough liquid just to cover the ingredients.
Add in honey and matcha (and coconut flour here too if you’re including it; you’ll want to add about 1 or 2 more tablespoons of milk as well if you do).
Blend ingredients together for about a minute or so, until thoroughly combined and smooth.
Top with your favorite healthy toppings.
Take a deep breath, smile, and think of one thing for which you’re grateful; serve cold and enjoy! 🙂
I hope you’ll find this nutritious smoothie as delicious and enjoyable as I have!
This is a great recipe if you need an extra (and filling) boost of energy to get you through your day. It’s a lovely one for kids as well, since all the healthy stuff is camouflaged for those picky eaters out there, and it has a naturally sweet tropical taste from the pineapple! Give it a cool name (I’m thinking something that has to do with The Hulk or Ninja Turtles with all of that green? heh) and you’ve got a winner! 🙂
I hope you’ve been having a marvelous week thus far. As some of you might know, earlier this week I celebrated my pup Oscar’s 9th Birthday! We celebrate every year and it’s so much fun. I think I get more excited about the dog birthday parties than I do about my own birthday haha. It was a wonderful occasion and this year I made a healthy veggie stirfry for my mom and I, while the dogs enjoyed some all natural “duck stew” for Oscy’s birthday dinner, followed by Timbits for dessert.
Oscy is a Cavalier King Charles Spaniel and one of the sweetest pups out there. His interests include sleeping (and snoring excessively loudly haha), eating, and walking around the back yard sniffing stuff. Oh, he also likes to eat dead birds that he comes across which mighty hunter Calvy has left behind (gross, I know), watching TV (not even kidding he actually watches it especially if it’s an animal show) and enjoys playing with plush toys.
All in all he’s a wonderful dog and one of the kindest souls out there! It’s tough to believe he’s already 9 years old! Where has the time gone? We came into each others lives when he was just a pup and I can’t imagine my life without that big fluff ball.
From visiting Santa at Christmas…
To dressing up at Halloween…
And of course celebrating Birthdays…
Oscy loves to join in on the fun and have a great time. I think it’s safe to say that he thoroughly enjoyed his birthday celebration, as did we!
As I mentioned, I’d prepared a healthy veggie stirfry for my mom and I to enjoy for Oscy’s “Birthday Dinner”. It was loaded with fresh veggies, ginger, and I prepared a simple and slightly sweet soy based sauce to accompany it.
This recipe is a quick and easy one that only takes about 30 to 35 minutes to make (including veggie prep, which takes the most time), so it’s perfect for a busy week night dinner. To make things easier try cutting up the veggies in advance so they’re ready to go and you’ll have a healthy and nutritious dinner ready in 15 minutes!
Here’s what I did (makes about 4 serving) for my Ginger Veggie Stirfry:
2 bell pepper, cut into 1″ chunks
1 medium onion, cut into 1″ pieces
1 cup mushrooms, sliced
1 cup broccoli, cut into bite size pieces
3 – 4 garlic cloves, diced
2″ pieced ginger, peeled and diced
1/4 cup cashews or peanuts, unsalted
2 Tbsp olive or coconut oil
3 cups cooked rice noodles (I use vermicelli), whole wheat spaghettini, or brown rice
Salt and pepper to taste
1/4 cup green onion, diced (to garnish, optional)
2 Tbsp low sodium soy sauce
6 Tbsp warm water
1 Tbsp coconut oil, melted
1 tsp turbinado (raw) sugar or honey
1/2 tsp fresh grated (or dry powdered) ginger
For sauce: in a glass bowl, melt coconut oil. Then add in soy sauce, water, sugar or honey, and ginger. Whisk gently to combine. Set aside.
For stirfry: Heat oil over medium-high heat; add in peppers, onion, mushrooms, and broccoli. Saute for about 5 to 8 minutes or until beginning to soften.
Meanwhile, cook noodles or rice according to package directions, then set aside.
Reduce heat to medium and add in garlic and ginger. Saute about 5 minutes more, then add in nuts. Stir to combine, saute about more minutes.
Reduce heat to low, add in sauce stirring to coat and combine, then add noodles or rice. Season with salt and pepper to taste. Simmer for 2 to 3 minutes.
Garnish with fresh green onion (if desired), serve hot and enjoy!
And here you have it folks: a tasty, nutritious veggie packed stirfry dinner ready to go. It tastes great as “left-overs” as well, though I do recommend reheating in a pan if possible rather than a microwave to maintain the delicious flavours. This meal can easily be made gluten-free by using a GF soy sauce and rice noodles. As always, when possible do try to use local, fresh, organic ingredients.
If you give this a try I’d love to know your thoughts and see photos! (#genuinelyjulie) Please like and share if you’re a fan of this recipe 🙂
ps. I will soon have the Pinterest “Pin It” function available on here for sharing my recipes too!
Maybe it’s the Canadian in me but I love maple syrup! And not the fake stuff – ew. I’m talking about the real 100% pure maple syrup. Yes, it’s a bit more expensive compared to the fake “maple flavored” syrup (that’s actually loaded in highly processed sugars and quite bad for you), but I assure you it’s worth it to invest in the good stuff!
Real maple syrup can not only be used as a natural sweetener, but it also tastes great root veggies like carrots and beets, on squash or brussels sprouts, and who doesn’t want an excuse to enjoy pancakes or waffles? heh I know I do!
I’m sure I mentioned this at least a dozen times but I also love matcha! It’s fun to experiment with it and see what kinds of cool tasty recipes I can come up with. Sure, not all might turn out great but I could also end up creating the next great thing! From talking with friends and family I get the sense that many people often view cooking and making meals as a chore. And I’m sure that’s exactly how it feels if you’re not willing to have fun with it. Rather than seeing it as a tedious task though, try viewing making your next meal or snack as an opportunity for culinary adventure!
This might sound silly, but hear me out. If you’re doing something you enjoy you’ll be more likely to do it and doing something you enjoy facilitates positive mood states. Studies have shown that a positive emotional state allows individuals to be more creative thinkers and to find what they’re doing more enjoyable.
So, next time you enter the kitchen ready to try a new cooking experiment consider this: sure, your experiment might not turn out great – this is always a possibility. However, it could also turn out to be the next amazing recipe that all of your family and friends are asking for and can’t get enough of. There’s only one way to find out!
Anyhow, coming back to matcha. It’s delicious and has an abundance of health benefits, which you can learn more about here. However, I wanted to make sure these weren’t just biased claims or anecdotal evidence, so I took a look through the published scientific journals. Here’s what I found:
Experiments have demonstrated evidence supporting the positive health benefits of matcha. For instance, in a recent study by Xu and colleagues (2016) published in the journal of Food and Function it was found that matcha significantly lowered blood glucose levels, HDL (high-density lipoprotein) cholesterol, and oxidative stress caused by a high-fat diet. The authors concluded that “Matcha has beneficial effects through the suppression of the blood glucose (BG) accumulation and promotion of the lipid metabolism and antioxidant activities. Moreover, the water-insoluble part of Matcha is suggested to play an important role in the suppression of diet-induced high levels of lipid and glucose” (Xu et al., 2016). Pretty cool eh?!
So now that I’ve given you some of the science behind what matcha does and have hopefully convinced you of how awesome this stuff is, I’d like to share a fun recipe I came up with!
Matcha lattes are one of my most favourite beverages out there and while playing around in my kitchen I discovered I can actually make them at home from scratch, and I don’t even need one of those fancy frothing machines! All it takes are the ingredients, a small pot, and a single serve blender such as a Magic Bullet (a hand mixer or immersion blender might work too but I haven’t given it a try).
Here’s how to make 1 serving of my (oh-so-Canadian) Maple Matcha Latte:
1 cup unsweetened coconut milk
1 Tbsp. real maple syrup
1 tsp. matcha
1/4 tsp. real vanilla extract
1/4 tsp. cinnamon
Combine coconut milk, maple syrup, and vanilla in a small pot over medium heat. Whisk in cinnamon and matcha. Continue stirring and heat to desired temperature.
Transfer mixture into a single serve blender (such as a Magic Bullet or Ninja) and blend for about 30 seconds. This is what will give it that nice frothy texture on the top.
Pour into a mug, garnish with cinnamon, nutmeg, cocoa, or whatever else you like.
Smile and enjoy! 🙂
This healthy, dairy free treat is so yummy and complements any morning, or chilly evening for that matter, perfectly. I hope you’ll enjoy it as much as I do!