Dr. Alisha Rawji ND
Cinnamon almond milk matcha tea: great for when you’re feeling like you need a pick me up!
- Start with 1 cup of almond milk, steamed in a saucepan or with a milk steamer. Note that you can also use cashew or rice milk (although it will likely not be as creamy as the almond milk).
- Mix in 1 tsp of matcha powder (organically sourced if possible).
- Add ¼ teaspoon of cinnamon.
- Sweeten if you would like with ½ tsp of honey/manuka honey.
- Mix and enjoy!
Honey Ginger and Lemon tea: change of season cold/flu season/sore throat/feeling stuffy!
- Grate or finely shop up around 1 tablespoon of pure/organic ginger (peeled or unpeeled).
- Add ½ to 1 tablespoon of lemon.
- Pour 1 cup of boiling water over ginger and lemon mix and let is steep for 3-5 minutes.
- Optional: mix in half a handful of goji berries, to add some antioxidant support
- Use strainer to pour the liquid portion into a mug.
- Add ½ – 1 teaspoon of honey/manuka honey to taste, and sip slowly – enjoy!
Dairy Free “Golden Milk” Pumpkin Spice Turmeric Tea: overall health wellness and energy!
- 1cup of almond milk steamed in a saucepan or with a milk steamer.
- ¼ cup of pumpkin puree (organically sourced if possible).
- ½ – 1 teaspoon of organic turmeric powder.
- ¼ teaspoon of ginger powder
- ¼ nutmeg powder
- Add 2-3 drops of vanilla, caramel or unflavoured stevia.
- Add 1-2 teaspoons of coconut oil or ghee until full melted.
- Mix all contents, pour into your favorite mug, and enjoy!
Don’t be afraid of KALE! It is a healthy dark green leafy green that will taste amazing when prepared in this salad. A summer go to with it’s easy prep and tasty goodness.
Easy Kale salad
2 tbsp Extra Virgin Olive Oil
1 tbsp Lemon Juice
1 Garlic (clove, minced)
1 tbsp Nutritional Yeast
4 cups Kale Leaves (stem removed, thinly sliced)
1/4 cup Pistachios (chopped)
Add the extra virgin olive oil, lemon juice, garlic and nutritional yeast to a small bowl and whisk to combine.
Add the kale to a large bowl and drizzle the dressing over top. Massage with your hands to ensure it is evenly coated. Divide between plates. Top with pistachios. Serve as a side to your favorite entre.
Time to take advantage of the fresh fruits at great prices as we move into summer! This fresh salad will have your family begging for more all the while keeping everyone healthy and happy! Give it a try – it’s easy and perfect for that mid-week busyness.
Mango Chicken Salad
8 oz Chicken Breast (boneless, skinless) copped into inch pieces
1 Avocado (large)
2 tbsp Lemon Juice
2 tbsp Extra Virgin Olive Oil
1/4 tsp Sea Salt
1 Red Bell Pepper (small, finely chopped)
¼ Cucumber (deseeded and finely chopped)
4 stalks Green Onion (sliced)
½ Mango (finely chopped)
4 cups Baby Spinach
Warm a pan with 1tbsp olive oil, add the chicken and cook for about 15 to 20 minutes until cooked through.
While the chicken cools, in a large mixing bowl, mash the avocado until only a few small chunks remain. Stir in the lemon juice, olive oil and salt.
Fold the red pepper, cucumber, green onion, mango and chicken into the avocado mixture until well combined. Season with additional salt or lemon juice if needed. Divide spinach onto plates and top with chicken salad.
It is February and love is in the air! February is all about making that heart happy, and nothing makes the heart happier than some healthy fats. If you want to boost heart health and brain function add some Omega 3’s. Salmon is high in Omega 3 fatty acids, this is my favourite way to enjoy salmon.
Lemon Dill Salmon
1 1/4 lbs Salmon Fillet
1 tbsp Ghee (melted)
2 Garlic cloves
2 tbsp Fresh Dill
1/4 tsp Sea Salt
Preheat the oven to 375ºF line baking sheet with aluminum foil. Mince the garlic and add to a small bowl. Chop fresh dill and squeeze the juice from the lemon add to the bowl. Mix together then pour over the salmon, sprinkle sea salt. Bake for 15 to 20 minutes or until fish flakes.
This month I bring you two of my favourite (very easy) heart healthy recipes!
Olives and olive oil are a great source of a monounsaturated fat called oleic acid. This fat provides great anti-inflammatory qualities. If you’ve heard of the numerous health benefits of the Mediterranean diet it is largely due to the fat that this diet includes many olives/olive oil and other healthy fats.
Easy Peasy Greek Salad
3 cups Cherry Tomatoes
1/4 cup Red Onion (finely diced)
1 cup Pitted Kalamata Olives (chopped)
3 tbsp Balsamic Vinegar
2 tbsp extra virgin olive oil
Cut cherry tomatoes in half, dice cucumber and red onion, mix all together in a bowl. Add Balsamic vinegar and olive oil season with salt and pepper. Mix and enjoy!