Recipe: Fall Harvest Squash Soup
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.
Recipe: Roasted Squash/Pumpkin Seeds
Recipe: Pomegranate Pea Shoot Salad
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
Recipe: The No-cook Overnight Oatmeal
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!
Recipe: Quinoa Fritters
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.
Recipie: Thai Soba Noodles
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!
We are super excited to announce we have created a new meetup group for the St Clair West and Port Credit community! Our group Healthy People. Healthy Living. Healthy Community. aims to spread awareness and knowledge of different topics related to health. Our events will be hosted by our Naturopathic Doctors at both Hillcrest Centre for Health locations and there will be no cost associated with most events.
Events will be focused on the topics of : Nutrition · Holistic Health · Alternative Health & Wellness · Natural Health ·Naturopathic Medicine · Health and Support · Natural Fertility · Healthy Lifestyle · Acupuncture · Stress Management & Relaxation · Herbal Medicine · Women's Health and Wellness· Exercise · Cancer · Allergies · Immunity · Children's Health · and much more!
What is a Meetup group?
Meetup is a great service that allows groups to create and post events. It helps create a local community of people who have shered interests.
How do I join?
Go to our Meetup page and register today! www.meetup.com/Healthy-People-Healthy-Living-Healthy-Community/
We have our Spring talks and community detox up already so register before spots fill up!
Brrrrrrrrrrrrrrr... its cold out there! So why are we naturopath's asking you to add to your burden and take COLD SHOWERS?! An article I found last week in the China Post says it all:
Health experts recommend strengthening the body with cold - The China Post
Now I'll admit I am probably one of the biggest frigophobics (cold-fearers) out there.. its taken me ages to get to the place where I can do contrast showers ( well... contrast saunas..lol)... but I knew it was worth it when I started, and I don't regret it one bit. Just being outside in this cold weather and not feeling the cut-to-the-bone chill everyone around me is feeling makes the effort worth it! Not to mention the added benefits of glowing skin, boosted immune system and increased energy among others.
HYDROTHERAPY (the application of hot and cold water to the body for therapeutic benefit), also known as 'nature cure' is one of Naturopathic Medicine's most ancient modalities. It was started by our forefathers in the 1700's but has sadly fallen to the sidelines and is being used less and less today.
Why should you do it? Because its EASY, has NO SIDE EFFECTS, its 100% NATURAL, IMPROVES SKIN, BOOST IMMUNE SYSTEM, LOWERS BLOOD PRESSURE, INCREASES VITALITY, THERMOREGULATES and DETOXES the body, among other benefits!
The contrast between hot and cold water increases microcirculation through body tissues, promotes detoxification, and strengthens the immune system. This helps bring nutrients, oxygen and immune cells to damaged and stressed tissues and carries away metabolic waste, inflammatory by-products and other toxic substances. Contrast showers also strengthen the immune system by increasing the number of white blood cells.
For more information, see the Resources section of our website.
Posted by: Alexandra Hurtado, ND
Welcome to the Hillcrest Centre for Health a community focused health centre offering a full spectrum of safe and effective health care services and supplements by combining a wellness clinic, healing spa and natural health boutique all in one convenient location!