Category: Recipe

November 8, 2019

Winter Warm Up Menu

As renowned UK foodie Nigel Slater says in the introduction to his new book, Greenfeast: Autumn, Winter, “winter is nature’s way of making us eat carbohydrates”. I agree. Nothing makes me crave carbs more than cold weather. And while winter doesn’t officially arrive until December 21st, it feels like it is already here as I write this, especially with the snow that greeted me this morning. So November’s menu is both a warm up for winter and to help you warm up in winter! It is chock full of warming spices and starchy carbs, but the healthy kind.

Carbs have been unfairly demonized of late. Yet people often forget that vegetables and fruits are carbs. And about the only thing everyone agrees on is that veggies and fruits are uber-good for you. But it is true that consuming refined and processed carbs (think white rice, white bread, instant oats and the like) are pretty much the equivalent of eating sugar, given how quickly they are metabolized into sugar in the bloodstream.

But the whole grains and legumes that star in this menu are full of healthy fibre (this menu provides 45 grams, in fact), something most of us don’t get enough of. They also deliver many important vitamins and minerals such as B vitamins, magnesium, zinc and iron. And these unrefined carbs won’t spike your blood sugar, especially when combined with protein and healthy fats as in these recipes.

So tuck into these steamy, bubbling bowls of goodness without guilt! I hope you enjoy this menu and share it with your family and friends! Sign up here to receive the recipes and stay warm!

Winter Warm Up Menu

Breakfast: Caramelized Banana & Almond Steel Cut Oats (this stick-to-your-ribs porridge keeps you going all morning & you can make it ahead of time)

Lunch: Cozy Slow Cooker Split Pea & Kale Stew (a hug in a mug…if you like it meatier, leftover ham or bacon adds a subtly smoky flavour)

Dinner: Moroccan Chicken & Chickpea Stew (easy peasy but worthy to serve to guests – I love it with a side of garlicky sautéed rapini or simply stir in handfuls of leafy greens like kale, spinach or Swiss chard)

Winter Warmer: Golden Turmeric Hot Chocolate (this spicy rich hot chocolate will warm you up & boost your mood on the coldest of days)

Join The Nutritional Reset community here to receive this month’s menu today (as well as each month to come)! And read on for some nutritional tidbits about a few foods featured in the recipes…

October 3, 2019

Give Thanks for Good Health Menu

Wow, October already! Thanksgiving is just around the corner, with Halloween creeping closely behind (I’ve already seen stores selling decorations – spooky indeed)! Fall also heralds the cold and flu season and holiday gatherings mean more opportunities for these scary viruses to spread.

Parties can tempt us to jump off the (harvest) wagon and bury our healthy way of eating. They can also layer on stress, which makes our immune systems work even harder. So the recipes here are easy and provide nutritional support along with festive fall flavours! After all, if there is one thing I have learned to give thanks for, it is good health!

Rather than a day’s menu, this is a collection of dishes designed to round out your turkey at Thanksgiving or, for Halloween, perhaps you are serving blood sausage or liver, as nothing says “boo” like blood and guts. Featured here is pumpkin, which works well for both Thanksgiving and Halloween themes, and Brussels sprouts. These are traditional at Thanksgiving and, as I will be giving thanks in Belgium on the day, it seemed even more appropriate. Both are nutritional powerhouses, as you will see below!

Sign up here to receive the recipes and Happy Thanksgiving to you all! Sharing good food spreads love so I hope you enjoy this month’s recipes and share them with your family and friends! And, if it’s not “witchful” thinking, try to keep a lid on the sugar at Halloween. 😉

Give Thanks for Good Health Menu

Hor(ror)s d’œuvre: Olive Tapenade with Crackers (any olives will do for Thanksgiving but the darkest, blackest olives you can find will make for nefarious noshing at Halloween)

Soup: Spider Web Pumpkin Soup (omit the spider web if serving on Thanksgiving; scroll down to find out more about pumpkin’s immune boosting power)

Side: Maple Mustard Brussels Sprouts (this is so delicious, I guarantee non-lovers of Brussels sprouts will be converted)

Dessert: Black Bean Brownies (don’t be spooked by the black beans in these rich, dark chocolate brownies – they are a great alternative at Thanksgiving for those not into pie and everyone will “dig” them as a Halloween treat)

September 17, 2019

Rest & Digest Menu

This is the companion menu for my previous blog post, What Happens in Vagus Doesn’t Stay in Vagus. In it, I discussed how the vagus nerve sends its “rest & digest” and anti-inflammatory signals using a neurotransmitter called acetylcholine. As you might have gathered from the name, choline is a major component. The body cannot produce choline, so it must come from your diet. The “acetyl” part comes from acetyl coenzyme A. This is produced when we metabolize dietary fats and sugars. Keeping this metabolic pathway humming along requires carnitine (found primarily in animal foods), vitamins B1, B2, B3, chromium, lipoic acid and Co-Q-10.

So I designed this menu to feature choline-rich foods such as eggs, chicken, peanuts, cod and broccoli. Frankly, if you want a megadose of choline, beef liver is your best bet but I know that it isn’t in everyone’s top 10, or even top 40, so I didn’t feature it here. I would be remiss, however, if I did not mention that beef liver is one of the most nutrient-dense foods out there so you might want to consider developing a taste for it (and always buy organic when it comes to liver). I also designed the menu so that it meets the daily requirements for vitamins B1, B2 and B3 (in fact, it has double the B3) and to include foods containing the other nutrients mentioned.

Below, I shine the nutritional spotlight on eggs and broccoli. But the key is to eat a variety of quality, whole foods with a rainbow of vegetables. Or, as Dr. Navaz Habib said in his book, eat “green, clean and lean”!

And do as the man pictured above does! Okay, maybe the hand mudra is a bit much but the best way to get into “rest & digest” mode is to take some time to breathe deeply and be present while you are eating!

Sign up here to receive the recipes for this month’s menu. I hope you enjoy them and share them with your family and friends!

Rest & Digest Menu

Breakfast: Spinach & Goat Cheese Omelette (enjoy an orange on the side and it will contribute vitamins B1, B2 and B3)

Lunch: Chicken, Broccoli & Apple Slaw with Peanut Sauce (whip this up in no time using PC Organics Broccoli Slaw – leftovers store well for 3 days)

Dinner: Coconut Cod Tacos with Mexican Black Bean Salad (this dinner alone has 22 grams of fibre to feed the good bacteria in your gut)

August 16, 2019

Ice Cream Parlour Menu

August has been hot, hot, hot! And nothing cools down a hot body like ice cream. But if you want to keep your bod hot, you might want to try these healthier alternatives. These have no sweeteners other than natural whole fruit (oops, I lie, there is a tablespoon of maple syrup in the Raspberry Avocado Ice Cream). And they are all dairy-free for those who may have issues in this area (aloha, Alora)!

They are also super simple and quick to whip up. And I mean that literally. You just need a high speed blender or food processor. I use my mini food processor for double scoops in a snap. The first recipe has 5 ingredients and the others have 3 or fewer (okay, the Pina Colada Ice Cream technically has 4 if you add the optional rum). And the best part is you actually know what the ingredients are!

By contrast, here is the ingredient list for PC Chocolate Ice Cream: Cream, modified milk ingredients, sugar, glucose solids, cocoa, mono and diglycerides, cellulose gum, guar gum, polysorbate 80, carrageenan. At least it starts with cream, which is more than you can say for many brands. I invite you to mosey on over to the Baskin Robbins website and download the nutrition facts. The ingredient list for their Berry Cookies ‘n Cream Frozen Yogurt (the first in the PDF) is 15 lines long (not 15 ingredients, 15 lines)! It is much healthier to make your own.

I like the ice creams best served immediately as the consistency is just perfect. If you prefer to make them ahead and freeze, it’s a good idea to let them sit at room temperature for about 15 minutes before serving to temper them. Otherwise scooping them out can do double-duty as your strength training workout.

Sign up here to receive the recipes. I hope you enjoy these healthy frozen treats. As always, I invite you to share these recipes with your family and friends! After all, I scream, you scream, we all scream for ice cream!

Ice Cream Parlour Menu

Raspberry Avocado Ice Cream (this may sound weird but, trust me, it is super rich and creamy – scroll down for more on the awesome avocado)

Pina Colada Ice Cream (if my primer on pineapple, below, isn’t enough to persuade you, it is fabulous topped with rum … for adults only) 😉

Peach Ice Cream (perfect for peach season; if you can’t find macadamia nut butter for this recipe and don’t wish to make it, try hazelnut butter)

Cherry Blueberry Coconut Popsicles (fancy popsicle moulds not necessary, these mini-pops are summer on a stick!)

July 19, 2019

Stress Less Menu

This is the companion menu for my previous blog post, Stress Less This Summer. As promised, it focuses on foods that have been shown in studies to reduce anxiety and/or promote relaxation. These include salmon, yogurt, poultry, turmeric, green tea, dark chocolate and bananas. I will discuss the first two below.

It also is stress-free to prepare. The breakfast salad is pretty much a quick assembly job of readily purchased ingredients. For lunch, make the soup on the weekend and portion it into grab-and-go mason jars for a quick reheat and eat meal. And dinner is also a salad where the components may be prepared in advance at your leisure. So all you need to do when you get home is toss it all together. No cooking! This is a mercy in this heat. To keep you well hydrated, I’ve included a green tea lemonade you can sip on all day long. And to keep you cool, I’ve finished the day with a frozen treat.

Sign up here to receive the recipes. I hope you enjoy my Stress Less Menu and please do share these recipes with your family and friends!

Stress Less Menu

Breakfast: Smoked Salmon Avocado Yogurt Bowls (the only stress-trigger here is finding yourself without a ripe avocado, so plan in advance)

Lunch: Lentil Masala Soup (an appetizing, aromatic, all-in-one meal with loads of satiating protein and fibre)

Dinner: Thai Chopped Chicken Salad with Peanut Sauce (to make this even simpler, you can use a prepared fresh slaw mix…I like to blend two or more of PC Kale, Broccoli or Beet Slaws….and feel free to use thawed frozen mango chunks to reduce prep time even further)

Hydrate in the heat: Iced Green Tea Lemonade (add a pinch of Himalayan or sea salt to replenish electrolytes; also, green tea contains L-theanine, an amino acid studied for positive effects it may have on brain health and anxiety reduction )

Cooldown Dessert: Chocolate Banana Ice Cream (this is truly a revelation – frozen bananas and cacao powder whipped up into a creamy, cool, tasty treat)

June 20, 2019

Strawberry Social Menu

Tomorrow is officially the start of summer – yahoo! And along with the more clement weather, we are seeing more locally grown food on grocers’ shelves. Local produce is the most nutritious and delicious, since it travels just a short distance from farm to fork and so can be enjoyed soon after harvest, when both flavour and nutrients are at their peak. Local strawberries are a favourite of mine so, to celebrate, I created this Strawberry Social Menu.

Included are a breakfast, lunch, dinner and dessert, all featuring luscious strawberries. Treat this as a selection of recipes highlighting strawberries and other treasures of the spring and early summer harvest (such as asparagus, fresh peas and rhubarb), rather than a menu for a single day. If you ate all these dishes in one day, you would be committing strawberry overkill, if there is such a thing!

Sign up here to receive the recipes. I hope you enjoy them! And I invite you to share these recipes with your family and friends!

Strawberry Social Menu

Breakfast: Strawberry Almond Protein Smoothie (Not a fan of vanilla protein powder? Use plain protein powder and add a teaspoon of vanilla extract.)
Lunch: Strawberry Asparagus Salad with Tahini Dressing (It isn’t a celebration of spring without asparagus!)
Dinner: Strawberry, Shallot & Mint Salsa atop One Pan Ricotta & Spinach Stuffed Chicken with Broccoli (This salsa is very versatile! Try it with halibut or sprinkle in some feta and serve with grilled pork.)
Dessert: Strawberry Rhubarb Crisp (Technically a vegetable, tart rhubarb is delectable when paired with the succulence of strawberries.)

May 5, 2019

Dairy-Free Bone Building Menu

When it comes to bone health and nutrition, we tend to focus on meeting our calcium needs with dairy products like milk, cheese and yogurt. But what if a person is lactose intolerant and can’t consume dairy products? This is the case with one of my readers, who wrote asking for some recipes that were dairy-free yet high in calcium. This Dairy-Free Bone Building Menu is for her, people with dairy allergies and anyone interested in alternative sources of calcium.

Munch on this menu and you will consume 1233 mg of calcium, just over the 1200 mg recommended dietary allowance (RDA) set by Health Canada for women over 50 and men over 70 (the RDA for younger adult women and men is 1000 mg). You will also consume 433 mg of magnesium, another extremely important mineral for bone health (again exceeding the RDA of 320 mg and 420 mg for adult women and men, respectively).

Sign up here to receive the recipes. I hope you enjoy them! And I invite you to share these recipes with your family and friends!

Dairy-Free Bone Building Menu

Breakfast: Sardine & Avocado Salad (Not a fan of sardines? Use canned, bone-in, wild salmon instead.)
Lunch: Roasted Carrot, White Bean & Tahini Soup with a side of Sauteed Collard Greens & Almonds (don’t skip the collards, they provide 282 mg of the 535 mg of calcium in this lunch)
Dinner: Sesame Trout, Bok Choy & Quinoa (see below for more info on sesame and bok choy)
Treat: Gingerbread Brownies (Blackstrap molasses is surprisingly high in calcium, with 179 mg per tablespoon)

April 14, 2019

Liver Lovin’ Menu

You could say this Liver Lovin’ Menu delivers the ABCs of detoxification:
A for Alliums (garlic & onions)
B for Brassicas (kale, arugula, radish, broccolini, aka Crucifers)
C for Cardoons (artichokes) & Chenopodiaceae (beetroots)

I briefly discuss artichokes and beetroots below in this month’s featured foods. And I don’t even attempt to pronounce the Latin name of the family to which beetroots belong. 😉

Too often detoxification is mistaken for deprivation. With this Liver Lovin’ Menu, I show that you can eat deliciously while providing your liver with the nutrients needed to support its role as “detoxifier-in-chief”.

Sign up here to receive the recipes. I hope you enjoy them! And I invite you to share these recipes with your family and friends!

Liver Lovin’ Menu

Breakfast: Mexican Egg Scramble (a spicy scramble of liver lovin’ eggs, onion, garlic, kale, turmeric and cilantro…con salsa)
Lunch: Citrusy Beet Salad (a tangle of crunchy, colourful and liver-revitalizing beets, citrus, radish and arugula atop a bed of quinoa and chickpeas)
Dinner: One Pan Mediterranean Trout (artichokes star in this dish) & Lemony Broccolini (for a deliciously detoxifying side)

Most importantly, don’t forget to stay hydrated throughout the day. Water makes up 73% of your liver, so you need enough water for the liver to keep working its magic.

Join The Nutritional Reset community here to receive this month’s menu today (as well as each month to come)! And read on for some nutritional tidbits about a few featured foods from the recipes…

February 2, 2019

Fasting Mimicking Menu for February

I have been experimenting with intermittent fasting throughout January as part of my research for my next blog post, Fasting Forward into February. So I am tempted to joke that February’s Menu of the Month is “nothing”, but I wouldn’t want to let you down. 🙂

Instead, I’ve created a sort of fasting mimicking menu for you. You can sign up here to receive the recipes. I say “sort of” since this isn’t in accordance with the Fasting Mimicking Diet that you may have heard of. What it does do is mimic an aspect of fasting in that it reduces the release of insulin in your body.

Insulin is the hormone needed to move the sugar that comes from the food you eat from your blood and into your cells where it is used for energy. Insulin also directs the storage of excess sugar to regulate blood sugar levels.

All foods stimulate the release of insulin. When you are fasting, there is no insulin release because you aren’t eating any food. When you consume fat, however, there is very little insulin release.

So this menu is pretty fat-forward (I guess I should have called it Fat-Forward into February). I hope this leaves you hungry for my upcoming blog post, Fasting Forward into February. I will discuss why it is so beneficial to lower both the quantity and frequency of insulin released by your body. In the meantime, I hope you enjoy these recipes. And do please share them with family and friends!

Fasting Mimicking Menu

Breakfast: Overnight Paleo N’Oats (N’Oats as in “no oats” – this is all nuts & seeds)
Lunch: Cream of Broccoli, Kale & Spinach Soup (the creamy coconut milk and high fibre content of this soup makes it very satisfying)
Dinner: Creamy Spinach & Sun Dried Tomato Chicken (where the recipe notes offer suggestions for more carbs, for this purpose just don’t do it…if you must, the cauliflower “rice” from January’s menu is the way to go)
Fasting instead of feeding? Pressure Cooker Bone Broth (bone broth is recommended during fasting protocols to meet electrolyte requirements and prevent dehydration)

January 6, 2019

Immunity Boosting Menu for January

This month’s immunity boosting menu features foods to boost your immune system, keeping you hale and hearty through the deep freeze of January!

Breakfast: Spinach, Tomato & Goat Cheese Egg Scramble (round out with a broiled grapefruit half)
Lunch: Butter Chicken and Cauliflower Rice (make ahead; when ready to serve simply reheat and stir in some chopped baby kale)
Snack if needed: Golden Turmeric Latte (these can be addictive)
Dinner: One Pan Salmon with Rainbow Veggies (on the table in no time)

Join The Nutritional Reset community here to receive this month’s menu today (as well as each month to come)!