Turmeric Coconut Latté
This hot, beautifully golden-hued drink features anti-inflammatory spices in a creamy, frothy format that is ideal to sip on in the morning, savour for an afternoon or enjoy as a bedtime snack. Turmeric, Curcuma longa was the “it” herb of 2016/17, and for good reason. It has been used as a healing herb for hundreds of years in Ayurvedic medicine and other Asian medicine systems. By present day scientific standards, it has demonstrated potent anti-inflammatory properties. Interestingly, specific to our diet discussion, a study published in the Journal of Allergy and Clinical Immunology in 2008 found that turmeric suppresses the
Curried Squash Soup
Golden hued and full of warming spices, a steaming bowl of this soup is the perfect antidote to a cold & dark winter day. Spicy, satisfying and vegan, this recipe features many immune supportive nutrients. The curry spices (turmeric, coriander and ginger) are natural anti-inflammatories that also aid digestion. The robust orange squash is a good source of vitamin A, a key fat-soluble vitamin for healthy immune function. Lastly the coconut oil and coconut milk contain lauric and caprylic acids which have both antimicrobial and immune enhancing properties. Creamy dairy-free goodness! INGREDIENTS: 1 large butternut squash (about 1 1/2 pounds,
Kale Arame Salad
Whenever I prepare this salad, whether for a small gathering or at a large retreat centre, it’s sure to be a favourite! I’m proud to say it’s the first recipe in Moreka Jolar and Heidi Scheifley’s cookbook, Hollyhock: Garden to Table and I just love their cute intro to the recipe where they state, “This is the kind of salad that goes straight to your blood bank. It’s so high in iron and mineral-rich that even the ocean gets jealous.” This salad features some nutritional heavy-hitters. Most of us have heard of kale’s superfood status, but did you know that
SUN TEA
This sun tea recipe helps you take full advantage of the warmth of the summer sun, try making a fresher tasting version of iced tea using solar energy instead of boiled water. This is a technique that sweetly coaxes out the essence of your tea with the rays of the sun creating a cleaner, smoother, more refreshing iced tea. What kind of tea? I love to have ones for pure flavour fun (like a berry one) but as a Naturopathic Doctor, I know they can also be therapeutic (medicinal) and delicious. For example: Hibiscus is so high in Vitamin
Brazil Nut Parmesan (Dairy-Free!)
This recipe is a delicious dairy-free topping for things like pasta, salads (kale, or vegan Caesar salad), stews, casseroles, you name it! Reducing dairy is a great way to begin to decrease inflammation and avoid potential foods that are commonly sensitivities for many people, often recommended to in the case of problem skin conditions and our hair is an extension of our skin! Brazil nuts are an excellent source of selenium- from 68-90 mcg/nut! Selenium is an important trace mineral that is very helpful for hair growth. Selenium is also key for proper functioning of thyroid hormones -particularly their conversion
Get Your Greens Soup
Get a great dose of nutrient dense leafy greens in this simple yet tasty creamy soup made with no dairy or other “cream”. Just like a green drink but in a warm soothing form — even better for digestion and absorption! Excellent for those needing to increase their intake of easy to eat greens for the increased nutrition demands of pre-conception planning, pregnancy and beyond. Many parents have told me this recipe is “Trojan horse soup” — similar to a sneaky smoothie where you can pack so many nutrient dense ingredients into one unassuming serving! The signi cant amount of
Hollyhock Nutritional Yeast Dressing
The retreat centre on the magical island of Cortes in British Columbia boasts a garden widely known for its bounty that fuels both the creatives in the kitchen and those attending workshops. I had the good fortune to both cook and teach there and have long adored this dressing which is often used to drizzle and elevate the greens grown on site. I have altered the recipe a bit to incorporate avocado oil which I love so much as it has a very similar fatty acid profile to olive oil, but doesn’t have the intense flavour that would overpower the
Mulligatawny Stew
This winter dish is just brimming with nourishing anti-inflammatory spices. In the chillier months when agni—the“digestive fire”—can struggle to get lit, these spices provide digestive aid, helping to transform food into fuel. Though British versions feature meat, the original South Indian recipes typically didn’t, so chickpeas are an ideal ingredient, lending both texture and substance to this hearty dish. If your family likes a little heat, add some cayenne to boost circulation and support the immune system! Mulligatawny Stew Recipe. Ingredients: 3-4 Tbsp coconut oil 1 onion, diced 2 large carrots, diced 2 celery stalks, sliced 4 cloves garlic, minced
Coconut Miso Sauce
A dairy free, vegan sauce that is great for bowls, steamed vegetables/quinoa/rice, or fresh salad rolls! Coconut Miso Sauce Recipe. Ingredients: 1 Cup coconut milk 1/2 Cup almond butter or tahini 1 Tablespoon miso 1 Tablespoon ginger 1 Teaspoon garlic 1/4 Teaspoon turmeric 2 Tablespoon tamari (or 1 tsp tamarind if avoiding soy) 2 Tablespoon lime or lemon juice 1 Teaspoon honey (or 2 dates, chopped) 1/2 Teaspoon sambal oelek (or 1/2 tsp cayenne or chili flakes) Instructions: 1. WHIZ all ingredients in a blender. 2. Serve on steamed vegetables, over quinoa, millet or rice Great for fresh salad rolls,
Cruciferous Power Cauliflower Chickpea Flour Frittata (Vegan & Gluten- Free)
Cruciferous Power Cauliflower Chickpea Flour Frittata Recipe. A savoury vegan breakfast/ brunch dish or even tapa, this dish is chock full of nutritious cruciferous vegetables—a delightful diversion from the traditional frittata. The flavours are reminiscent of the Spanish tortilla which is made with eggs and potatoes and often served at room temperature as a tapa. Many years ago, consuming these protein rich yellow triangles known as “tortilla” provide me with essential mid-morning fuel on the 30-day walk on the Camino de Santiago pilgrimage hike across Spain. Recently I was inspired to create a vegan version for a friend and I
