Blog : nutrition

Paleo Cabbage Rolls

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My mother made the most delicious meals and one of my favourite was cabbage rolls.  You know how gardeners have green thumbs, well that’s my mom in the kitchen.  It didn’t matter how many times my siblings and I tried to recreate those dishes…they just never turned out the same.  We always joked (but not really) that she would leave out an ingredient or two by accident of course when telling us the recipe….

Since changing my diet, I’ve decided to recreate those mouth watering dishes using different ingredients that mimic the same awesome flavours.  In my opinion, this recipe does just that!  Hope you enjoy it as much as my family and I do.

Paleo Cabbage Rolls

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Here’s How:

Ingredients:

  1. 2 lbs ground turkey
  2. ½ a large onion (reserve the other half for the tomato sauce)
  3. 2 tablespoons of olive oil
  4. 2 garlic cloves
  5. ½ head of cauliflower
  6. Handful of fresh parsley
  7. 2 jars of pureed tomato
  8. 2 organic yeast free chicken bouillon cubes
  9. One head of cabbage
  10. 2-3 basil leaves
  11. Salt/pepper to taste
  12. 2 eggs
  13. 1 ½ tablespoon of nutritional yeast
  14. 2 tablespoons of Buckwheat flour or your choice of gluten free flour

For the meat mixture:

  1. In a food processor add the ½ head of cauliflower in small florets and pulse until a rice consistency is achieved.
  2. In a large sauce pan, add 1 tablespoon of oil, saute half a chopped onion and one crushed clove of garlic until translucent. Add the turkey, cauliflower, salt/pepper until half way cooked, then add ½ of one jar of the pureed tomatoes, parsley and one of the bouillon cubes and finish cooking until meat is done. Remove from heat and allow to completely cool.IMG_6812
  3. While meat is cooling, bring a large pot of water to boil, carefully peel the cabbage leaves one at a time and place in boiling water just until softened and pliable. Remove with tongs and place in a bowl of cold water to stop the cooking process.

For the basic tomato sauce:

In a small sauce pan add 1 tablespoon of oliveoil and sautee the reserved ½ onion chopped and the garlic crushed until translucent. Add the rest one and a half jars of tomato puree, basil leaves, salt/pepper, bouillon cube, fill one of the tomato jars half way with water and add to sauce. Let simmer for 20 minutes, it will finish cooking in the oven.

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Instructions:

Assemble:

  1. Once the meat mixture has cooled, add eggs, nutritional yeast and buckwheat flour, combine well.
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  2. In a large baking pan, add some of the tomato sauce, to evenly coat the pan and for the cabbage rolls to sit on.
  3. Take the cabbage leaves out of the water and pat dry, place on a flat surface and fill the center of the cabbage with the meat mixture, roll the cabbage securing the meat in place. Add to the baking pan and continue until all the cabbage is filled and rolled.
  4. Pour the rest of the tomato sauce over the cabbage and bake for 45 minutes to 1 hour at 400F.

Enjoy!

 

 

 

 

 

 

Vegetable Soup – Thai Style

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If you told me even a year ago I would gravitate towards turmeric and coconut, I would have said you’re off your rocker!!  But, its amazing when you strip your taste buds of processed foods and start eating whole foods what starts to taste delicious.  You’ll naturally begin to crave…yes, crave healthy foods.

This soup is super quick to make, ready in half hour, and the taste is nothing short of amazing, satisfying, rich, creamy, and super healthy.  Filled with phytonutrients from broccoli and cauliflower (rich in vitamins, minerals and have a strong, positive impact on our body’s detoxification system), healthy fats, immune boosting, and anti-inflammatory turmeric, and digestive healthy ginger.

Vegetable Soup – Thai Style

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Ingredients:

  • 2 ½ cups frozen or fresh broccoli, and cauliflower
  • 1 medium zucchini, cut into one inch pieces
  • 2 tbsp coconut or olive oil
  • 1 small onion chopped
  • 2 cloves of garlic chopped
  • 2 cups homemade or store bought organic chicken broth (vegan’s and vegetarian’s substitute with vegetable broth)
  • 1 can coconut milk
  • 2 tsp turmeric
  • ½ – 1 tsp ground ginger
  • 1 red Thai chili pepper

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Here’s how:

  • Heat oil in medium saucepan, add onions and garlic. You just want to cook them long enough to sweat them not darken.
  • Add all your vegetables along with chicken broth, coconut milk, turmeric, ginger, red Thai chili pepper, salt and pepper.
  • Cook until vegetables are tender.

To puree you can either use an Emerson blender or a regular blender, process until smooth and creamy.

 

Optional: Add a dollop of coconut cream for extra healthy fats and creaminess.

 

 

 

Paleo Pizza Crust

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because we can never have enough gluten/dairy/yeast free pizza! Here’s an easy and quick recipe that is every bit satisfying. Ready in 30 minutes from start to finish…pizza delivery can’t even guarantee that!!

Paleo Pizza Crust

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Ingredients:

  • 1 ½ cups of arrowroot powder
  • ½ cup of coconut flour
  • ½ tsp unrefined salt
  • 2 eggs
  • 3 tbsp olive oil
  • ½ cup of water

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Here’s how:

Preheat oven to 400F, line a baking pan with parchment paper and set aside.

  1. Mix dry ingredients together, set asideIMG_6460
  2. Combine wet ingredients together and add to dry mixture, mix together until you get a dough consistency
  3. Transfer dough to parchment lined baking pan. Using your hands press and shape to the outer edges of pan.  You may need to wet your hands with a little bit of water.
  4. Bake at 400F for 15-20 minutes, pull out of the oven, and turn to broil. Add your desired toppings and return to oven and broil for 5 minutes.
  5. Remove from oven, serve immediately!

You may also divide dough and make individual personal pizzas!

Tip: To keep this a quick week night meal, I always have pizza sauce made and frozen in small batches. 

Toppings: Grass-fed sausage, green peppers, red onion, cashew cheese and some greens such as spinach or arugula.

 

 

Three basic steps to start you on your wellness program

Three basic steps to start you on your wellness program

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My goal is to provide you with three basic steps that are fundamental in regaining your health.

  1. WATER – at least 8 glasses of water a day. I can’t tell you how many times I’ve heard people say they hate water but the truth is we need water, it flushes out toxins, relieves constipation (lack of water is one of the biggest reason for this) and hydrates your cells. Make your water exciting by adding lemons, limes, fruit or mint. If you drink caffeine you will have to add 1-2 glasses of water to your daily intake due to caffeine dehydrating your body. If you drink distilled or osmosis water you will have to add minerals back into your water due to the purification process which remove the minerals. You need minerals to transport the water through your cells, after all, our bodies are literally composed of minerals. A quick and easy way to do this – add a pinch of “real salt” I like the Redmond brand, it hasn’t been chemically produced and has 60 trace minerals. JUST PLEASE DO NOT USE TABLE SALT!!

  2. FIBER – Fiber has numerous health benefits. There two different kinds of fiber; soluble and insoluble. Soluble fiber binds with certain substances like excess fat and sugar preventing it from being reabsorbed into the blood stream. Insoluble fiber helps to keep the intestinal system moving adding bulk to the stool. Eating fruits (including the edible skin), vegetables including dark leafy greens, whole grains, nut/seeds, and legumes, you’ll be sure to get in your fiber. I like the 5 a day rule – 2 fruits and 3 vegetables. Think of fiber as a broom that sweeps the colon. Caution if you have any inflammatory bowel disorder, in this circumstance fiber can actually irritate an already inflamed colon – speak to your health care practitioner! Some people find it hard to get in their 5 a day and supplement with psyllium hulls which is very popular. Be sure to start slow and increase accordingly, people that don’t drink enough water will actually find the fiber to bind them in which case increase your water intake, adding magnesium will also help.
  3. PROBIOTICS – Probiotics are our friendly gut bacteria (microbiome), very important to our immune system, digestion, improves overall health and intestinal system. Probiotics reduce the risk of inflammatory bowel disorders such as: Colitis, Crohn’s, and irritable bowel syndrome. Healthy intestinal microflora improves the body’s ability to digest fats and proteins and produces serotonin in the gut. Things like antibiotics, birth control pills, poor food choices, stress etc. weaken our immune system because they destroy our friendly flora. A very well known benefit of friendly flora is their ability to prevent yeast such as Candida Albicans from multiplying out of control. This is one of the primary problems with Antibiotics; they not only kill the harmful bacteria, but they also kill the friendly bacteria because it cannot distinguish between the two. When looking for a probiotic product look for one that contains several different strains of bacteria such as acidophilus and bifidophilus etc. Make certain to store the product in the fridge after opening – as the bacteria is a live organism and will die quickly when stored at room temperature.

For a consultation or if you have any questions, please feel free to contact me!

7 Anti-aging food (everyone over 40 should eat)

7 Anti-aging food (everyone over 40 should eat)

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7 Anti-aging foods (everyone over 40 should eat)

If you’re over 40 and want to defy each passing year while promoting more youthful hair, nails and skin, the below 7 foods will help you stock up on some of the most powerful anti-aging nutrients around.

1. Olive Oil – Not only do the monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent anti-oxidant that may help prevent a number of age-related diseases. We recommend organic cold pressed extra virgin olive oil for the most anti-aging bang for your buck.

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The Best Investment

The Best Investment

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The Best Investment

For Quality of Life In Your Elder Years Invest In Your Health

by Steven H. Horne, RH (AHG)

Most of us spend a great deal of time and energy looking out for our financial well-being. We take out insurance policies to protect ourselves from accidents and unforeseen difficulties. We may save or invest for a “rainy day” or start a retirement account to provide for our old age. Unfortunately, many people fail to invest in their most important asset—their own health and well-being.

Having acquired money, it has little purpose in our lives unless we invest it in things that we value. I would propose to you that one of the most important investments you will ever make is in your own health. What good will it do to save and invest for retirement if you die of a heart attack at age 55? What good will it do to have a million dollar retirement account, but suffer from Alzheimer’s or dementia at age 65?
Living longer doesn’t necessarily mean living better. Quality of life is more important than quantity of life, but investing in our health can improve both the quality and the quantity (length) of our lives.

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Is Modern Wheat Making You Fat and Sick

Is Modern Wheat Making You Fat and Sick

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The government and the media tell you to eat MORE wheat… they call it phrases like “wholesome and healthy”. But more and more scientists, nutritionists, and researchers are finding very troubling health issues related to wheat components that most people are eating in almost every meal.

I saw this article below the other day from TheAlternativeDaily, a leading online alternative health publisher, and wanted to share it with you

The government says eat more wheat – what is up with that?

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