By Dr. Michelle Mountenay, ND
I’ve never been so excited to hear kids are going back to school than this year. I wish everyone a fun and healthy school year. A couple of my favourite recipes that are quick, easy, and healthy! These can be packed for lunches or prepared after school. The creamy peanut butter is almost a guaranteed favourite. Hope everyone enjoys!
Sweet potato Quesadilla
1/4 cup Water (divided)
1 Sweet Potato (shredded) – can use shredded chicken instead of course or ½ and ½
1 1/2 tsp Taco Seasoning
1 1/2 cups Baby Spinach
1 1/2 cups Black Beans (cooked, rinsed)
1 cup Salsa
3 Brown Rice Tortilla
Heat a large non-stick skillet over medium heat. Add half the water and then the sweet potato and sauté for one minute. Then add the taco seasoning. Sauté over medium-low heat until cooked through, about six to eight minutes. Add more water if needed to prevent any sticking.
Once the sweet potato is cooked through, add the spinach, black beans, and salsa. Stir to combine and cook until the spinach is wilted and the beans are warmed through. Remove from the heat and set aside in a large bowl. Wipe out the skillet.
Place the tortilla on the skillet over medium-low heat and spread the sweet potato filling over half the tortilla, leaving a slight border around the edges. Fold the tortilla in half and gently press down. Cook for two to three minutes per side or until browned and crispy. Let the quesadilla cool slightly and then cut into wedges.
Creamy Peanut Butter and Banana
3 tbsp Unsweetened Coconut Yogurt
1 tbsp All Natural Peanut Butter
1 Banana (ripe, cut into thick slices
In a small bowl mix the yogurt and peanut butter together. Serve with the banana slices for dipping.
By Dr. Michelle Hagel, ND
This is one of my favorite summer breakfast recipes, I make a batch and we eat them for a few days. I have a garden at home and use fresh basil and tomatoes from my garden and the flavor is amazing. They are so easy and so good I hope you enjoy them!
Balsamic Tomato and Basil Egg Cups
1 Tomato (medium, diced, juices drained)
1/2 cup Basil Leaves (chopped)
1 1/2 tsp Balsamic Vinegar
1/8 tsp Sea Salt
Preheat the oven to 350ºF (175ºC).
In a bowl, combine the eggs, tomato, basil, balsamic vinegar, and salt.
Scoop the mixture into lined (or greased) mini muffin cups. Bake for 20 minutes or until cooked through.
By Dr. Michelle Hagel, ND
In honour of Father’s Day, I thought I would share my father’s favourite treat (with a healthy spin of course). This month we want to celebrate all the wonderful men in our lives and promote men’s health. One of my favourite supports for men’s health is an injection supporting mood, energy and overall health. I love it because it is quick, easy and incredibly effective. For further information please contact the clinic.
1 cup Pitted Dates (soaked for 10 minutes then drained)
1/4 cup Pecans (whole or halves)
3 1/2 oz Dark Chocolate
- Finely chop the dates or blend in a food processor until sticky.
- With damp hands, roll the dates into small even balls. Press the balls onto a pan lined with parchment paper, and top with pecans, pressing down slightly so that they stick. Freeze for 10 minutes.
- Meanwhile, microwave the chocolate at 50% power for 30 seconds at a time until melted.
- Using a fork, suspend the frozen dates into the chocolate until fully covered. Remove and let the excess chocolate drip off. Return to the parchment-lined pan and repeat until each date ball is coated with the chocolate.
- Return to freezer for 10 more minutes to set. Transfer to the fridge until ready to enjoy.
Beets, Avocado, and pomegranate seeds are incredible for Men’s health they provide antioxidants, magnesium, and key nutrients to keep the prostate and hormones in check.
Beet, pomegranate, and avocado salad:
2 Beet (cooked, peeled, chopped)
2 tbsps Avocado Oil
2 tbsps Apple Cider Vinegar
3 cups Mixed Greens
2 Clementines (peeled, sectioned)
1/4 cup Pomegranate Seeds
1/4 cup Feta Cheese
Combine the oil and apple cider vinegar in a jar and shake vigorously until combined.
Divide the mixed greens evenly between plates. Top with the cooled beets, clementines, pomegranate seeds, and cheese. Add the dressing and enjoy!