Fall is the perfect time to make this soup! Squash contains many antioxidants, is an anti-inflammatory, is high in beta carotene ( the precursor to Vitamin A), B vitamins, vitamin C and fiber.
Panax ginseng is a wonderful immune tonic, ecellent to include at the onset of fall to help ward off colds and flus!
Panax is also used to improve energy, focus, concentration, response to stress, and can be found seasonally in Asian Grocery stores. It is optional and must be avoided if you are pregnant, breastfeeding, have an auto-immune condition or are giving it to children. http://www.nlm.nih.gov/medlineplus/druginfo/natural/1000.html
This is a great soup for kids as it is nutrient rich, with a smooth, creamy and delicious texture. (Omit the Ginseng for kids)
1 Acorn Squash (really any squash will do)
1 Onion, diced
2 Carrots, diced
2 cups Filtered water
1 Cup of Almond or Coconut Milk
1 Large clove of garlic ( or 2-3 small ones), minced
1 Thumb sized piece of Fresh Turmeric root, sliced OR 1 Tbsp of Turmeric Powder
1.5 Thumb sized piece of Fresh Ginseng root., sliced
1 tsp Nutmeg
1 Tsp Cumin
1 Tbsp Coconut Oil
Salt & Black pepper to taste.
1. In a large pot, place squash and fill to about halfway with water and set to boil for 7-9 minutes, turning squash halfway until tender enough to stick a knife in.
2. Take squash out of water and cut a slice off the bottom.
3. Stand squash on a cutting board and cut the peel off.
4. Cut Squash in half, scoop out seeds and set aside. see Recipie: Roasted Squash Seeds
5. In a large pot, heat coconut oil over medium heat and add onion, carrots, garlic, turmeric, ginseng, nutmeg , cumin, salt ad pepper. Saute until onions are translucent.
6. Cut Squash into 1 inch pieces and add into pot and stir.
7. Add Milk and water and increase heat until it reaches a boil. Once it boils, lower to a simmer for 15 minutes. Add more liquid, salt and pepper as needed.
8. Blend all the ingredients together until soup achieves a smooth, creamy consistency and serve hot.
Take advantage that pomegranates are in season to whip up this super easy, antioxidant rich, heart healthy salad!
Did you know? Studies show pomegranate seeds improve blood flow, stop plaque formation, lower cholesterol, lower blood pressure and are a powerful antioxidant which counteract free radical damage!
1/2 cup Pomegranate seeds
1/2 cup Cilantro, chopped
1/2 Onion, sliced
1.5 Cups Pea Shoots
3 Tbsp Feta, Crumbled OR Slivered Almonds (
2 tbsp Apple Cider Vinegar
1 Tsp Aged Balsamic
2 Tbsp Olive Oil
Salt and pepper to taste.
Mix dressing ingredients together in a large bowl and add onions. Let sit 10 minutes.
Seed the Pomegranate- see directions below.
Place all ingredients in the bowl.
Toss and serve!
Seeding a Pomegranate
No time to prepare breakfast in the morning? Try this recipe! Prepared in minutes the night before, just grab and go in the morning.
(Though ideally you should be sitting down and enjoying your meals in a relaxed setting for optimal digestions... sorry, just had to remind you!)
Why is this a nutritious breakfast?
Oats are nourishing to the nervous system and help balance you in time of stress. As a side bonus, the protein in this power packed breakfast will keep your blood sugar balanced throughout the morning and leads to less cravings and snacking at night! Plus, lots of antioxidants and nutrients from the berries. Oh, and its gluten and dairy free too!
3/4 cup rolled oats (Bob's Red Mill is Gluten free)
1/4 shredded coconut (unsweetened)
2 Tbsp goji berries
1/4 cup of chopped almonds
2 Tbsp hemp or pumpkin seeds
1 cup of unsweetened Almond, Soy or Coconut milk
1 Tbsp cinnamon
A squeeze of raw honey or raw agave to taste, if desired.
For a Chocolate variation: add 1 tsp raw cacao nibs.
For a Vanilla variation: add 1/2 tsp natural vanilla extract.
For a Mixed berry Variation: add fresh raspberries or blueberries in the morning.
For a Nutty Variation: add pecans, walnuts and cashews.
For a Tropical Variation: add dried pineapple, fresh mango.
For a Fall Harvest Variation: add a Tbsp pumpkin puree, dash of nutmeg and clove & chopped walnuts.
For a Warming Winter Variation: add dried cranberry, chopped pecans, dash of cardamom & candied ginger.
In a Mason jar, place all dry ingredients and give them a stir.
Cover and leave in fridge overnight.
Add a little extra milk in the morning if you like it more liquid.
Yes, its as simple as that!
Makes: 10-15 Preparation Time: 20-25 minutes
This wonderful high protein snack is mineral rich and high in fiber and B vitamins. Perfect choice to stabilize blood sugar and ward off cravings. Makes a nice appetizer or side dish for lunch, dinner or brunch.
2 cups Quinoa
4-5 tbsp Quinoa Flour
1 leaf Swiss Chard
½ Red Sweet Peppers
3 tbsp Pine Nuts
1 Green Onion
1 Garlic Clove
1-2 tbsp Coconut Oil
Sea Salt & Pepper to taste
Recipe courtesy of Johanna Orrego, Nutritionist.
1 package soba noodles (Buckwheat)
1 cup snow peas
1 red pepper
1 cup bean sprouts
1 cup pea sprouts
1/4 cup cilantro
1/4 cup cashews
2 stalks green onion
1/4 cup shredded carrots
3/4 c coconut milk
1/3 c peanut butter
2 tsp brown sugar
1/2 tsp red thai curry paste
Salt to taste
Whisk the sauce ingredients together in a large bowl and set aside.
Cook soba noodles according to package instructions. Lightly steam snow peas as you are cooking the noodles (1-2 minutes). Run noodles and snow peas under cold water when they are finished cooking to cool them.
Thinly slice (Julienne) red pepper, carrots and snow peas into matchstick sized pieces.
Chop cilantro, pea sprouts, green onion, and cashews.
Mix all ingredients together in sauce bowl and serve it cold on a green leaf or in a bowl.
There you have it, an extremely tasty gluten and dairy free meal. Makes great leftovers too!
Food has lost a great deal of its value in our society; genetically modified, pesticide laden, adulterated with preservatives, food coloring and artificial flavors, then packaged and shipped over hundreds of miles over several days…all the while losing much of its nutritional value and picking up harmful toxic chemicals in the process. There are however, at least two things we can do to limit our consumption of these foods – eating locally and eating seasonally.
Eating seasonally means eating the foods that grow in the present season. So eating seasonally also ideally means eating locally – eating foods grown as close to you as possible, whether grown in your own backyard, a local community plot, or bought at your local farmer’s market. There are many benefits to eating locally. Because local foods travel shorter distances, they are fresher and therefore contain more nutrients and are richer in flavour. And with shorter distances to travel and the conservation of green spaces for farm land, local food leaves less of a carbon footprint. Eating locally also supports local economy by supporting local farmers. Increased food safety is also another benefit. A shorter distance between your food's source and your plate, and knowing where your food comes from and who grows it, all decrease the chances of contamination.
Eating with the seasons means more variety in your diet, as well. Not only does a varied diet make for more interesting and creative meals, but it also increases the range of nutrients you receive from your diet. And finally, seasonal foods naturally cater to the needs of your body with the change of seasons, while promoting the function of different organs. For example, in the winter, many root and hardier vegetables that were harvested in the late fall must be cooked to be eaten, which is perfect for keeping you warm in the cold months. While in the spring, vegetables like dandelion greens are in season. These bitter greens stimulate the liver and kidneys, helping to promote detoxification – a process to be undertaken ideally in the gentle spring weather as the temperature begins to rise.
With so many benefits for you and your community, why not challenge yourself to eat seasonally and eat locally this year? To help you get started, here is a list of foods you’ll find in season this spring!
Sensational Spring Produce available in Southern Ontario:
Check out our next blog post for a spring-inspired recipie! Fresh Dandelion Greens with Roasted Squash and Toasted Hazelnuts
Article Written By Dr.Vanessa Youssef, ND Our new addition to Hillcrest Centre for Health - St Clair West!
1 small acorn or butternut squash
1 bunch dandelion greens, washed, dried and torn
1 cup unsalted, raw hazelnuts
1 tablespoon plus ½ teaspoon coconut oil, divided
3 tablespoons liquid honey, divided
4 teaspoons extra virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon plus one pinch cinnamon, divided
1 teaspoon plus one pinch paprika, divided
1 teaspoon plush one pinch chili powder, divided
Salt and pepper to taste
Preheat oven to 375 F. Rinse and dry squash and cut in half lengthwise.
Scrape out seeds (transfer these to a bowl and reserve for later) and cut each half into wedges. Arrange on a parchment paper– lined baking sheet. Dot each wedge with 1 tablespoon of coconut oil divided and season with 1 teaspoon of each spice, and salt and pepper, then drizzle 2 tablespoons honey over wedges.
Next, remove any pieces of squash from the reserved seeds and dry with paper towel. Toss with the remaining teaspoon of coconut oil, pinch of cinnamon, paprika, and chili powder, and season with salt and pepper. Spread seeds on a second baking sheet.
Transfer both the squash and the seeds to the oven. Roast the seeds for 5-10 mins, or until crisp and golden. Roast the squash for 40 minutes.
Meanwhile, toss hazelnuts in a dry skillet over medium heat until they are fragrant and their skins begin to crack (about 10 minutes). Allow to cool slightly before chopping them coarsely and setting aside.
In a small bowl, combine remaining honey with oil and vinegar. Season with salt and pepper and mix until honey dissolves.
To assemble salad, toss dandelion greens with dressing in a large bowl. Divide among 6 small plates, arranging one or two squash wedges atop the greens. Sprinkle with squash seeds and hazelnuts. Enjoy!
Modified from Bonny Reichert’s recipe found here: http://www.theglobeandmail.com/life/food-and-wine/recipes/fresh-dandelion-greens-with-roasted-squash-and-cracked-hazelnuts/article6818634/
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