By Dr. Michelle Hagel, ND
It has been a tough year this year, with lots of stress and isolation. It is more important than ever to support our mental and physical health. Don’t be afraid to ask for help, talk to loved ones, talk to a professional.
Nutrient injections are a great option to support mood, stress management energy, and sleep. By injecting the nutrients they bypass digestion and are ready in high levels for absorption throughout the body. There are many options for injectable nutrients, you can discuss with your naturopathic doctor to see what is the best fit for you to optimize your nutrient levels.
Now let’s talk about how to get some of these brain important nutrients from our food.
This year is going to look a little bit different for everyone but that shouldn’t stop us from enjoying some yummy food. Avocados are high in good fats, our brain loves good fats and so think of this delicious brain food. I’m also a huge turkey fan I always look forward to turkey dinner, you know the feel good hormone that usually puts us to sleep after turkey dinner is called tryptophan. Trytophan is a precursor to both melatonin and our happy neurotransmitter serotonin.
Chocolate Avocado Pudding
1/2 cup Pitted Dates (chopped, soaked and drained)
2 tbsp Maple Syrup (I usually do not add this the dates make it sweet enough for me)
1/2 cup Plain Coconut Milk (from the carton)
1/3 cup Cocoa Powder
Add the avocado, soaked dates and maple syrup to the food processor and pulse to combine. Add the coconut milk and blend until the avocado mixture is smooth, scraping down the sides of the bowl as needed.
Add the cocoa powder and blend again until combined.
Roasted Turkey and Carrots
2 1/4 lbs Turkey Breast, Skin On (bone-in)
1 Navel Orange (cut into quarters)
1 Yellow Onion (cut into quarters)
3/4 tsp Sea Salt (divided)
3 tbsp Extra Virgin Olive Oil (divided)
1 tsp Fresh Sage (finely chopped)
1 tbsp Rosemary (finely chopped)
1 1/2 tbsp Thyme (finely chopped, divided)
2/3 cup Water
6 Carrot (medium, peeled, roughly chopped)
Preheat the oven to 425ºF. Arrange the orange and onion quarters in a large baking dish or a roasting pan.
Season the turkey breast on all sides with two-thirds of the salt. Place the seasoned turkey breast on top of the orange and onion in the baking dish.
In a small mixing bowl combine half of the oil with the sage, rosemary and two-thirds of the thyme. Spoon the oil mixture evenly over top of the turkey breast. Add the water to the bottom of the baking dish then bake the turkey breast for 20 minutes.
Meanwhile, line a baking sheet with parchment paper. Place the carrots on the baking sheet and season with the remaining oil and salt.
After the turkey has cooked for 20 minutes, reduce the oven to 350ºF (176ºC). Place the carrots in the oven with the turkey. Continue cooking for 30 to 40 minutes or until the turkey is cooked through, the skin is brown and crispy and the carrots are cooked. Be sure to add more water to the pan if it evaporates too quickly or if the pan juices start to burn.
Let the turkey rest for at least 10 minutes before slicing. Season the roasted carrots with the remaining thyme. Divide the turkey and carrots between plates and enjoy.
By Dr. Michelle Hagel, ND
3/4 cup Oats
1 1/2 cups Water
1/4 cup Unsweetened Almond Milk
1/2 tsp Pumpkin Pie Spice
1/8 tsp Ground Allspice
1/2 tsp Vanilla Extract
1 1/2 tsp Blackstrap Molasses
1 tbsp Cashew Butter
1/4 cup Pecans (roughly chopped)
Add the oats and water to a small pot. Bring to a gentle boil over medium heat and cook for 4 to 5 minutes. Then add the almond milk, pumpkin pie spice, allspice, vanilla, and molasses and stir. Cook for an additional 2 minutes.
Add the oats to a bowl, top with cashew butter and pecans : )
Peanut butter balls (these are some of my absolute favorite treats!)
1 cup All Natural Peanut Butter
1/4 cup Vanilla Protein Powder
3 tbsp Coconut Flour
3 tbsp Maple Syrup (I sometimes don’t use the maple syrup because of the stevia in my protein powder)
1/4 tsp Sea Salt
3/4 cup Organic Dark Chocolate Chips
1 1/2 tsp Coconut Oil
Line a baking sheet with parchment paper.
In a medium-sized mixing bowl, add the peanut butter, protein powder, coconut flour, maple syrup and salt. Mix to combine. Using a tablespoon, roll into balls and place them on the baking sheet. Repeat until the batter is used up and then place in the freezer to harden for 30 minutes.
In a small bowl, add the chocolate chips and coconut oil and microwave on high for 30 to 45-second intervals until melted. I prefer to use a double boiler for this process. Stir with a spoon to fully combine.
Remove the peanut butter balls from the freezer. Using a toothpick or a fork, dunk into the melted chocolate about 2/3 of the way up. Place back on the baking sheet. Repeat until all are dipped in chocolate. Place in the fridge to harden, about 20 minutes. Enjoy!
By Brianne Carter, Reiki Energy Healer
Pumpkin Pie Chia Pudding
~ 4 servings
1 cup milk of your preference (I like to use coconut milk from the can for the healthy fats!)
1 cup pumpkin puree (NOT pie filling)
¼ cup chia
2 Tbsp maple syrup
1 tsp vanilla
1.5 tsp pumpkin pie spice
– Mix together in a bowl and chill in the fridge for a few hours or overnight for breakfast the next day!
– Top with yogurt and pumpkin seeds, or any nuts and seeds of your choice! Enjoy!
By Dr. Michelle Hagel ND
Super Simple Slow Cooker Chicken Soup
1 Yellow Onion (diced)
4 stalks Celery (diced)
3 Carrot (medium, chopped)
1 tbsp Rosemary (fresh)
8 oz Chicken Breast (boneless, skinless)
1 lb Chicken Thighs (boneless, skinless)
Sea Salt & Black Pepper (to taste)
6 cups Water (or broth)
– Add all ingredients to the crockpot and cook on low for 6-8 hrs.
– Once the chicken is cooked through, transfer it to a large bowl, and shred it with two forks. Return the shredded chicken to the crockpot and let it soak for at least 5-10 minutes before serving. Adjust seasoning as needed.
Pumpkin Spice Smoothie
1/2 cup Water
1/4 cup Oats (rolled)
1/2 cup Pureed Pumpkin
1/4 tsp Pumpkin Pie Spice
1 tbsp Almond Butter
1 tbsp Chia Seeds
1/3 cup Unsweetened Almond Milk
1 tsp Maple Syrup
– Add the water and oats to a saucepan over medium-low heat. Bring to a simmer and cook for 4 minutes.
– Add the pumpkin and pumpkin pie spice and stir.
– Add the pumpkin and oat mixture to a blender along with the remaining ingredients. Blend until smooth and creamy.
– Serve warm and enjoy!warm and enjoy!
Healthy Cookies for Back to School
-Dr. Alisha Rawji ND.
8 ingredients · 20 minutes · 8 servings
1. Preheat the oven to 325°F (163°C). Line a baking sheet with parchment paper or a
silicone baking mat.
2. In a mixing bowl, combine the coconut flour, tapioca flour, cinnamon, ginger and baking
3. Add the coconut oil, applesauce and molasses. Stir until the mixture is thick and the
ingredients are evenly combined.
4. Gently roll a tablespoonful of batter at a time and transfer to the baking sheet. Flatten
each ball using your fingers or a fork.
5. Bake for 12 to 15 minutes. Remove from the oven and let them cool completely to allow
the cookies to firm up. If the cookies are too crumbly, freeze them before serving. Enjoy!
– Leftovers; Freeze in an airtight container or freezer bag. Serve from frozen (no need to thaw).
– Serving Size; One serving equals one cookie.
– Coconut Flour; This recipe was developed and tested using Bob’s Red Mill Coconut Flour. If using another
type of coconut flour, note that results may vary.
– No Tapioca Flour? Use cornstarch or arrowroot powder instead.
1/4 cup Coconut Flour
1 tbsp Tapioca Flour
1/2 tsp Cinnamon
1 tsp Ground Ginger
1/4 tsp Baking Soda
1/4 cup Coconut Oil (melted)
1/4 cup Unsweetened Applesauce
1 tbsp Blackstrap Molasses
Peanut Butter Cookies
4 ingredients · 30 minutes · 20 servings
1. Preheat the oven to 325oF (162oC) and line a baking sheet with parchment paper.
2. In a large mixing bowl combine peanut butter, eggs, sugar, and sea salt (optional). Stir
until a thick dough forms.
3. Use a tablespoon to drop even amounts of the dough onto the prepared baking sheet
about 2 inches apart. Gently flatten the drops with a fork.
4. Bake for 10 to 12 minutes, or until golden on the bottom. Remove from the oven and let
the cookies cool for 5 minutes. Transfer the cookies to a cooling rack to set completely.
– Serving Size; One serving is equal to one cookie.
– Storage; Store the cookies in an airtight container on the counter for 5 days. Cookies can also be
frozen up to 3 months.
– No Cane Sugar? Use coconut sugar, brown sugar, or white sugar instead.
1 1/2 cups All Natural Peanut Butter
3/4 cup Cane Sugar
Monster Breakfast Cookies
11 ingredients · 40 minutes · 12 servings
1. Preheat oven to 350oF (177oC).
2. In one mixing bowl, combine mashed banana, eggs, grated carrot, almond butter,
coconut oil, and maple syrup. Mix well.
3. In another bowl, mix together oats, almond flour, pumpkin seeds, raisins, and cinnamon.
4. Combine wet and dry ingredients and mix well. Using clean hands, form dough into large
cookies, and place them on a baking sheet. Bake in oven for 25 to 30 minutes, or until cookies
are golden brown.
5. Remove and let cool completely before storing in an airtight container or in the freezer.
– No Raisins? Try unsweetened dried cranberries.
– No Pumpkin Seeds? Use sunflower seeds instead.
– No Eggs? Make a flax egg by combining 1 tbsp ground flaxseed with 3 tbsp water. Stir and let sit for 10
minutes. Use this mixture to replace 1 egg.
– Serving Size; One serving is equal to one cookie.
2 Banana (mashed)
1 Carrot (grated)
1/2 cup Almond Butter
2 tbsps Coconut Oil
2 tbsps Maple Syrup
1 1/2 cups Oats
1 cup Almond Flour
1/4 cup Pumpkin Seeds
2/3 cup Organic Raisins
1 tsp Cinnamon
These days we are spending a lot of time at home, I encourage everyone to enjoy the sunshine, our summers are short. Sun provides us with the all mighty vitamin D, as well activates our serotonin and dopamine neurotransmitters and helps set our circadian rhythm for better sleep. This is a fun recipe that you can share with your kids while kicking back in the back yard enjoying some vitamin D : ) This time of year our fruits and vegetables are fresh and locally sourced so they are packed with so many nutrients. I do my best to incorporate them into our diet as much as possible, stock up for the Winter months. At Docere we are also featuring our shot bar special, check it out if you are feeling like you need an additional boost.
Healthy Berry Margarita (for kids too!)
2 tbsp Coconut Sugar (optional)
1 Lime (sliced into wedges, juiced, divided)
2 cups Frozen Berries
10 Ice Cubes
2 tbsp Maple Syrup
1 pint Soda Water
Add the berries, ice, maple syrup, soda water and remaining lime juice to a blender. Blend until smooth.
Garnish with lime wedges and enjoy!
If you want to fancy them up put the coconut sugar in a shallow bowl. Take a lime wedge and run it around the rim of the glass. Dip the rim of the glass into the coconut sugar, being sure to cover the rim.