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Healthy Recipes

pepper mint dressing

Video: Intermittent Fasting and Bone Broth

22.03.2017 in Health Information, Healthy Recipes, home, Nutrition, Uncategorized

Learn about the importance of  Intermittent Fasting for 12- 24 hours. Make some  home brew (…of bone broth) This will  get you through tough times of not eating for 24 hours. Bone Broth is full of Minerals and Fat to satiate your appetite. For more information on Fasting or Book an appointment with Dr Marnie  Want to know more about Dr Marnie and her passion for health? Check out the Bio page

Turmeric Milk Recipe

Turmeric Milk Recipe

12.02.2017 in Health Information, Healthy Recipes

Enjoy Turmeric Benefits Sipping this Delicious Hot Milk This Turmeric Milk recipe is a great substitute for the every day coffee or tea alternative, but with greater health benefits. Turmeric Milk can be almost like that spicy chia tea that I love adding Cinnamon to, which helps regulate blood sugar levels. Turmeric contains the active ingredient of Curcumin, which has powerful antioxidant and anti-inflammatory properties.   Benefits of Turmeric Turmeric benefits have been shown to: Decrease inflammation Treat and prevent Arthritis Increase Brain Neurotrophic factors Help fend off Dementia and Alzheimers…

Fried Green Tomatoes & Squash Blossoms (Gluten-free)

27.07.2016 in Healthy Recipes

For up to 10 squash blossoms and 2 to 4 small green tomatoes   1. Combine in a small mixing bowl: 2 tablespoons of white rice flour 1/4 cup water 1 tablespoon of potato starch 1 tablespoon of tapioca flour 1 pinch of xanthan gum 1/4 tablespoons baking powder pinch of salt 1/4 cup water 1 egg white 1/2 tablespoons of cider vinegar 1/2 tablespoons of lemon juice The batter may have a slightly metallic, vinegary and somewhat unpleasant smell.   2. Chill the batter in the fridge for one hour .   3. Prepare…

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Spinach Dip With Garlic & Hearts of Palm

08.03.2016 in Healthy Recipes

This tangy dip will be the delight of your gluten-sensitive friends at your next party! Of course, should you decide to use pre-shredded cheeses, steer free of gluten-containing brands but the best option remains to shred the cheese yourself. Same thing for tortillas of course, go for 100% corn. Ingredients: Part-skim mozzarella cheese Asiago cheese, fat-free sour cream, minced garlic, hearts of palm, chopped spinach, fat-free cream cheese, garlic-and-herbs spreadable cheese, corn tortillas

gluten-free

Awesome Gluten-Free Bread

08.03.2016 in Healthy Recipes

Delicious gluten free bread isn’t difficult, it just looks like it should be. In many ways making gluten free bread is faster and quicker than baking a traditional gluten bread. With the right recipe and ingredients, a loaf pan isn’t even needed! This gluten free bread will bring you bread baking success!

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Super Green Iced Tea

21.02.2016 in Healthy Recipes

An organic green tea In the evening, steep a pot of organic green tea. Use 1 Tbsp of leaves steeped about 15 minutes per pot. For best results, rinse the leaves with hot water and discard the water. Let your steeped tea cool for 30 minutes at room temperature. In a large glass jar or iced tea decanter squeeze the juice of one lemon over a tray of ice cubes. Add organic grated ginger or mint leaves for added flavor. When sufficiently cooled, pour the green…

Calgary Homeopathy - Root Juice

Root Juice

19.01.2016 in Healthy Recipes

1/2 inch ginger root 4 medium parsnips 1 small beet, scrubbed 3 medium carrots Use All organic vegetables!           Juice ginger first, follow by the parsnips and beets; finish with the carrots. Chill and enjoy!

Almond Oat Balls

Almond Oat Power Bites Recipe

09.05.2015 in Healthy Recipes

Almond Oat Power Bites Recipe Ingredients: 2/3 c natural almond butter 1/3 c unsweetened almond or coconut milk 1 serving of vanilla pea protein powder, Dr. C’s Daily Reset Shake works perfect for this! 1/4 c gluten-free rolled oats Directions: 1. Combine natural almond butter and milk into a pot. Heat for approximately 2 minutes, or until almond butter is soft and spreadable. 2. Remove bowl from heat and slowly stir to combine almond butter and milk. 3. Stir in protein powder. This step takes a little patience –…

Breakfast Recipes

13.02.2014 in Healthy Recipes

Eat protein for breakfast! Dietary protein is the raw material that tells the liver to get in gear. If we don’t take in adequate protein, metabolic functions slows. Our metabolism can increase by up to 30 percent for as long as 12 hours from a high protein meal, the calorie equivalent of a 5 km jog! A high carbohydrate breakfast such as juice, cereal, pancakes, waffles, or bagels does not enhance metabolic rate. Further, eating such a meal can spike insulin levels, leading to to energy…

Smoked Salmon with Cream Cheese on Sprouted Bread

13.02.2014 in Healthy Recipes, Nutrition

You can make this breakfast when you’re in a hurry! Serves 2 2 Tbsp of cream cheese 2 slices of sprouted bread (available at Costco, Safeway, Co-op, etc) 6 ounzes of wild pacific smoked salmon capers (optional) Spread the cream cheese on the toast, top with the salmon and capers, and serve

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Eggs “Benefit”

01.01.2014 in Healthy Recipes

This is a healthy, alternative to an old favorite. Rosemary is a potent antioxidant know to promote circulation to the brain and enhance memory. Serves 2 SAUCE 3 Tbsp cream cheese 1/2 tsp chopped fresh rosemary 1 Tbsp fresh lemon juice 1 teaspoon olive oil 1 teaspoon avocado oil Salt and Pepper to taste Pinch of cayenne 2 eggs 1 ripe avocado Sprouted bread 1. Mix the sauce ingredients in a small bowl with a fork 2. In a deep skillet, add 2 inches of water, bring…

Superfood Hot Cocoa

13.12.2013 in Healthy Recipes

Superfood Hot Cocoa               This year I managed to come up with a much healthier alternative to the sugar-laden, store-bought stuff, and they actually like it more. This hot cocoa has three great superfoods: raw cacao, raw honey and organic unrefined coconut oil. While there are too many benefits to list here, you’ll know you’re serving a treat that’s free of the processed junk that’s so often sold in stores. Ingredients: Serves 2 2 cups vanilla almond milk 1 Tbsp….

healthy breakfast ideas

Cucumber Kale Cleanser Juice

12.12.2013 in Healthy Recipes

Cucumber Kale Cleanser (aka “Green Juice”) Ingredients: 2 – Medium Cucumbers 3 – Large Kale Leaves Small handful of Fresh Parsley 1 – Peeled Lemon 1/2 – Granny Smith Apple Place all ingredients into your juicer. Use the machine as directed, then stir, and drink immediately. Yield: about 2 cups Recipe Source – NourishingMeals.com

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Spicy Dairy-Free Tahini Dip

12.12.2013 in Healthy Recipes

Spicy Dairy-Free Tahini Dip  Ingredients: The original recipe from the book, I Am Grateful, calls for 3/4 cup fresh coconut milk. Since I don’t have any young coconuts sitting around, I used canned, organic coconut milk and part water to replace the fresh milk. I also replaced the 1/4 cup of white miso called for with 1/2 teaspoon of Herbamare (or sea salt). The only gluten-free, soy-free miso I have in my fridge is a dark, rich adzuki bean miso. I didn’t think it would work here….

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Vegan Quinoa Seed Crackers

12.12.2013 in Healthy Recipes

Gluten-Free Quinoa Seed Crackers (Vegan) Crackers: 1 cup sorghum flour 1/2 cup sweet rice flour 2 tablespoons arrowroot powder 1/2 teaspoon baking soda 1/4 teaspoon sea salt 3/4 cup cooked quinoa 6 to 7 tablespoons extra virgin olive oil 1/3 to 1/2 cup water   Topping: 1 to 2 tablespoons sesame seeds 1 to 2 tablespoons flax seeds 1 to 2 teaspoons poppy seeds sea salt and cracked black pepper   Preheat oven to 375 degrees F. Place the sorghum flour, sweet rice flour, arrowroot, baking…

eating healthy

Nut-Free Dark Chocolate Truffles

12.12.2013 in Healthy Recipes

Soft and chewy dark chocolate truffles that are gluten-free, grain-free, dairy-free, egg-free, soy-free, nut-free, refined sugar-free, and vegan! For the filling:
1 ounce unsweetened chocolate, chopped (preferably organic)
1 tablespoon honey or Grade B maple syrup
1/2 cup (packed) pitted Medjool dates,
1/3 cup natural unsweetened sunflower seed butter (see note below)
2 tablespoons canned coconut milk (full fat), 1/2 teaspoon vanilla extract,
and a pinch of sea salt   For the coating:
3 ounces unsweetened chocolate, chopped (preferably organic)
3 tablespoons honey or Grade B maple syrup
1/4 cup canned coconut milk (full fat)…

healthy meal ideas

Vegan Ginger Cookies

12.12.2013 in Healthy Recipes

Date Sweetened Vegan Ginger Cookies I used 15 pitted medjool dates here which equaled 1 cup, packed. If the dough seems too dry then add more of the date soaking water, a tablespoon at a time. Store in an airtight container.   15 medjool dates, pitted (soaked for 15 minutes in boiling water) 6 tablespoons coconut oil (grapeseed would work too) 4 tablespoons date soaking water 1 tablespoon maple syrup, honey, agave nectar 2 teaspoons vanilla 1 ¼ c sorghum flour ½ c tapioca flour ¼…

health and wellness, healthy meal ideas

Sautéed Brussels Sprouts with Shallots and Cranberries

12.12.2013 in Healthy Recipes

Sautéed Brussels Sprouts with Shallots and Cranberries Ingredients: 2 tablespoons extra virgin olive oil 4 shallots, thinly sliced 1/2 cup slivered almonds 2 pounds Brussels Sprouts, trimmed and halved lengthwise 1 teaspoon Herbamare or sea salt 1/2 cup dried cranberries 1/2 cup water freshly ground black pepper Heat a large skillet over medium heat. I like to use an 11-inch skillet. Add oil then shallots. Sauté shallots for about 2 minutes then add slivered almonds, then add the Brussels Sprouts and Herbamare. Sauté Brussels Sprouts for…

Coconut Cream

21.02.2013 in Healthy Recipes

This is a delicious and versatile recipe: Keep a batch in the fridge at all times, for drinks, desserts, curries, and breakfasts! 1 can of coconut milk (preservative free) 1/2 tsp of xylitol or a pinch of stevia to sweeten 1/4-1/2 tsp of cinnamon 1 tsp of pure vanilla extract Mix all ingredients into a glass jar. Shake well and refridgerate for milk to thicken (usually several hours.

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Lunch Recipes

13.02.2012 in Healthy Recipes

Easy Recipes Lunch is the most difficult meal of the day to plan.  With our busy schedules and short lunch breaks, access to healthy, nutritious and fast meals can be a challenge.  Below are some recipes that you can make and take with you for lunch, as well as links to cafe’s and restaurants that serve healthy fare. Chicken Salad Avocado Fudgesicles Watermelon Sorbet Blueberry-Cucumber Smoothie Walnut Chocolate Chip Cookies

Dinner Recipes

13.02.2012 in Healthy Recipes

What’s for Dinner? Dilled Salmon and Fresh Asparagus Minty Chicken-Zucchini Kebobs Pepper-Mint Dressing & Marinade Cucumber Tomato Basil Salad Balsamic Roasted Chicken

Drink Recipes

13.02.2012 in Healthy Recipes

Thirsty ? If you’re a pop drinker, read this interesting article –> Dangers of Soda Pop Coming Soon… Super Greens Iced Tea Water Red Alert Berry juice Greens First Protein Shake

Shopping List

13.02.2012 in Healthy Recipes

For a complete list to take shopping with you, click HERE.   Grains:
 Steel Cut or Whole Oats
  Squirrely Bread by Silver Hills Bakery Meat/ Protein:
 Ostrich Fan, pearl or tender 
 Buffalo Steak Beef Steak (tenderloin or Rib eye) 
 Beef/ Back Bacon 
Breakfast Sausage (Nitrate Free beef, chicken, ostrich or buffalo)
 Pecans
 / Walnuts / 
Hemp seed / 
Cashews / 
Pine Nuts 
Dream protein powder 
Salmon (atlantic Flash Frozen) 
Prawns (frozen)
 Scallops (frozen)
 Solid White Tuna (Oceans canned Albacore in water)
 Kipper Filets in…

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Temperatures for Food Safety

13.02.2012 in Healthy Recipes

Always use a food thermometer to ensure that food has reached a high enough temperature to destroy harmful bacteria.  Here are the internal temperatures recommended by the USDA Food. Food Final Doneness Temperature Beef, lamb, and veal steaks, chops, and roasts medium rare 145 F medium 160 F Hamburger, meat Loaf, ground pork, veal and lamb 160 F Pork chops, ribs, and roast 160 F Egg Dishes 160 F Ground turkey and chicken 165 F Stuffing and casseroles 165 F Leftovers 165 F Chicken and turkey…

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The Top Fruits

13.02.2012 in Healthy Recipes, Nutrition

Fruits are packed with vitamins and minerals, however they also can contain high amounts of fructose (a type of sugar).  You can eat fruits in moderation if you are metabolically fit.  Below is a table listing the  healthiest fruits that will help you attain or maintain your metabolic health. A list fruits you can consume often, the B list fruits eat in moderation (2-3 times per week), and the C list fruits are best avoided or eaten 1-2 a month. Generally, eating fruit as it is…

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Healing Foods

13.02.2012 in Healthy Recipes, Nutrition

Protein Fats Carbohydrates Condiments, Spices, and Seasonings Beverages When it comes to nutrition there are about as many ideas and diets as there are foods.  The truth is, that we are about as different on the inside as we are on the outside.  Each one of us has different amount of digestive enzymes, stomach acid, even the shape of the stomach and length of intestines varies from person to person. A food that promotes health in one person can promote disease in another.  At Gaia Health…

calgary therapist

Sweet and Spicy Kale Chips

13.02.2012 in Healthy Recipes

Sweet and Spicy Kale Chips Even though the recipe calls for 2 large bunches of kale, once out of the oven, there isn’t really that much to go around. I like to use the full teaspoon of chili flakes, which creates a medium-spiciness. One of my 3 year old twin boys loves the spice on these and the other one doesn’t. Same with my girls, one loves them and one doesn’t. Use 1/2 teaspoon for a mild spiciness. I have found that baking kale chips at…

poached eggs

Soft Poached Eggs and Toast

13.02.2012 in Healthy Recipes

Eggs are loaded with nutrients, healthy fats and proteins.  The key is not to over cook them, especially the yolks where the sensitive fats are found.  This classic breakfast can be spiced up with the addition of organic breakfast meats found at the farmers market such as: chicken breakfast sausage/patties, beef breakfast sausage, nitrate free back bacon, nitrate free beef bacon.  You can also add some fresh or steamed spinach or greens, a sliced avocado or tomato to top the toast with. Or try making a…

chicken soft tacos

Slow Cooked Chicken Taco Filling

13.02.2012 in Healthy Recipes

Slow Cooked Chicken Taco Filling This recipe can be made ahead of time and then reheated when needed. Extras can also be frozen if needed. I think this recipe may work in a crock pot as well. Use this to fill corn or rice tortillas. Or, one of my favorites, napa cabbage leaves! Add in brown rice, avocado, a squeeze of lime, and cherry tomato halves. Enjoy! Taco Filling Ingredients: 1 Ancho chili, seeded* 1 cup boiling water 4 cloves garlic ½ teaspoon (add more for…

healthy calgary

Raw Super Green Salad

13.02.2012 in Healthy Recipes

Raw Super Green Salad Ingredients: 8 cups thinly sliced raw greens (kale, collards, chard) 1/4 cup freshly squeezed lemon juice 1/4 cup extra virgin olive oil 1 teaspoon sea salt 1 to 2 cloves garlic, crushed Optional Additions: grated beets grated carrots parsley pine nuts sunflower seeds Place all ingredients except optional additions into a medium-sized bowl. Toss together then massage gently with your hands to begin breaking down the fibers.   Let the salad marinate at room temp for about 30 minutes. Add any additions…

nutola

Nutola

13.02.2012 in Healthy Recipes

This is a healthy version of granola, which is normally laden with carbs and bad fats.  Warm spiced nuts, plump sweet blueberries, and coconut cream are a delectable combination and make a fabulous breakfast. Serves 2 1/2 cup sliced almonds 1/2 cup walnuts 1/2 cup cashews or pecans 1/2 cup of chopped macadamia nuts 1/2 tsp cardamom 1 tsp of cinnamon pinch of powdered ginger 1 tablespoon of ghee or coconut oil 1 cup blueberrie/mixed berries (fresh or frozen) Scoop of coconut cream 1. Preheat the…

Hashimoto Calgary

Walnut Dijon Chicken Salad

13.02.2012 in Healthy Recipes

Serves 2 Dijon Vinaigrette 1/2 cup extra virgin olive oil 3 tbsp red wine vinegar 1/4 tsp Dijon mustard 1 garlic clove salt to taste stevia to taste 1 boneless chicken breast 1 small head romaine lettuce, washed and dried 1/4 cup chopped walnuts 6 Kalamata olives, halved and pitted 1 ripe avocado, sliced 1. Mix the vinaigrette in a blender 2. Bring 2 inches of water to a boil in a deep skillet, reduce to simmer, and add the chicken breasts. 3.  Simmer for 10-15 minutes. (Can also bake the chicken until done) 4.  In a salad bowl, combine the lettuce, walnuts, olives, and avocado slices. 5.  Add half of the dressing to the salad, toss well, and divide between two plates. 6.  Slice the chicken diagonally and arrange on top of each salad. 7.  Drizzle more dressing on top of the chicken and serve.

pepper mint dressing

Pepper-Mint Dressing & Marinade

13.02.2012 in Healthy Recipes

Photo by www.NourishingMeals.com This lemony, peppery, garlicky, minty salad dressing is fantastic (or shall I say addicting) over crisp romaine lettuce topped with toasted pine nuts, green onions, and shredded carrots. Marinate for a few hours in the refrigerator then saute. There are so many ways to use this dressing, I look forward to hearing your ideas too! Enjoy! 1/2 cup packed fresh spearmint leaves 1/2 cup freshly squeezed lemon juice (2 lemons) 4 to 5 garlic cloves, peeled 1 small shallot (optional) 1 teaspoon whole black…

walnut chocolate chip cookies

Walnut Chocolate Chip Cookies

13.02.2012 in Healthy Recipes

1 cup organic rolled oats 1 cup walnuts 1 cup rice flour (or wheat flour/spelt flour) ½ tsp cinnamon ½ tsp sea salt ¼ cup maple syrup 2 tbsp canola oil or melted butter ¾ cup mashed bananas (or applesauce or mango puree) ¼ cup to 1/3 cup of chocolate chips (can use raisins instead for dairy free choc chips) Preheat the oven to 350 degrees.  Oil a cookie sheet and set aside.  Using a food processor, grind the oats and the walnuts together into a…

avacado fudgesicles

Avocado Fudgesicles

13.02.2012 in Healthy Recipes

A treat for anyone, young or old. Photo by www.NourishingMeals.com I think you’ll like how healthy they are too! I use a raw Ecuadorian cacao powder for these which makes them extra tasty. I also like Dagoba chocolate products which are all gluten-free (not raw though). After blending all of the ingredients together you can immediately serve this as pudding or pour it into your popsicle molds for “fudgesicles.” 8 medjool dates, pitted 1/2 cup water 3 medium avocados, pitted 1 cup coconut milk 1/4 cup…

berries with yogurt

Berries with Yogurt

13.02.2012 in Healthy Recipes

Crunchy macadamia nuts and cinnamon add a new flair to a simple breakfast. Serves 2 2 cups yogurt (organic plain or vanilla) 1/3 cup blueberries 1 tsp lemon juice 1/4 tsp ground cinnamon 1/4 cup macadamia nuts 1.  Mix the yogurt, blueberries, lemon juice, and cinnamon. 2.  Sprinkle macadamia nuts on top, and serve.

curried carrot cauliflower soup

Curried Carrot Cauliflower Soup

13.02.2012 in Healthy Recipes

Curried Carrot Cauliflower Soup   Since this soup will be pureed you don’t have to worry about chopping things nicely and evenly. The smaller you chop the less time it will take to cook and vice versa. I used 3 teaspoons of curry powder today, but you could use a little less like noted below if you prefer a less intense curry flavor. Your soup may end up bitter- tasting if you do not peel your carrots. I prefer to take off the peels for pureed…

watermelon popsicles

Watermelon Whole Fruit Popsicles

13.02.2012 in Healthy Recipes

Watermelon Whole Fruit Popsicles             You can replace the watermelon puree with honeydew melon or cantaloupe puree. Use any fresh organic fruit you have on hand. I like using contrasting colors because it makes the popsicles look so pretty! And don’t forget to use seedless watermelon. 3 cups watermelon puree (about 1/4 to 1/2 a watermelon) 1/2 cup fresh blueberries 1/2 cup chopped fresh strawberries 1 kiwi, peeled and sliced 1 peach or nectarine, diced small handful fresh cherries, pitted and…

salmon

Dilled Salmon and Fresh Asparagus

13.02.2012 in Healthy Recipes

A terrific source of beneficial omega-3 fatty acids. Photo by www.NourishingMeals.com The distinct flavor of salmon is well complemented by fresh dill and tart lemon juice. Serves 2 Marinade 3/4 cup extra virgin olive oil 1/3 cup fresh chopped dill 1/4 cup fresh lemon juice Pinch of cayenne 1/4 tsp salt pinch of black pepper 2 6-ounce salmon fillets 3/4 pound asparagus 1 tbsp avocado oil 1. Preheat oven to 400F. 2. Mix the marinade ingredients in a blender 3. Place the salmon fillets, skin side up,…

Peach Ginger Mint Green Smoothie

Peach Ginger Mint Green Smoothie

13.02.2012 in Healthy Recipes

Peach Ginger Mint Green Smoothie If you don’t have peaches, use plums, apples, pears or a mixture of frozen blueberries and cherries instead. If you want to make this more refreshing on a hot summer afternoon, add a few handfuls of ice cubes to the blender and blend again. I like to use this smoothie as a late afternoon pick-me-up. Neither Tom or I really handle any caffeine, so green smoothies are our natural energizing drink! Add a squeeze of lime to each serving if desired….

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Strawberry-Almond Smoothie

13.02.2012 in Healthy Recipes

Strawberry-Almond Smoothie Planning is key when wanting to make this smoothie or a variation of it. Before I go to bed, I briefly plan out the next day. Do I need to soak any nuts or beans? Cook a pot of quinoa? It only takes a few minutes to get the nuts out and pour water over them. You’ll want to give them about 8 to 10 hours of soaking time. In the morning be sure to drain off the soaking water and rinse well in…