Back to School Recipes

Back to School Recipes

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.

Balsamic Tomato and Basil Egg cups

Balsamic Tomato and Basil Egg cups

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

8 Eggs

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.

Low-Calorie Cobb Salad

Low-Calorie Cobb Salad

By Laura Corcoran; RMT

This low-calorie cobb salad is nutritious and delicious on a hot summer day! This recipe makes four main-dish salads.

Ingredients:

8 cups torn Romaine lettuce
1 small bunch chicory (curly endive), finely chopped
12 ounces cooked turkey breast, cut into bite-sized pieces
1⁄2 cup crumbled blue cheese (optional)
1⁄4 cup fat-free cottage cheese
1 large tomato, chopped
1⁄2 green or sweet red pepper, chopped
1⁄2 yellow pepper, chopped
1 small red onion, chopped
4 hard-cooked egg whites, coarsely chopped
4 slices turkey bacon, cooked, drained, and crumbled
1 cup fat-free or reduced-fat salad dressing (try the Dijon and Tarragon dressing, included with this recipe!)

In a large bowl, combine Romaine and chicory.
Divide the mixture among four salad plates.
Top each with turkey, mounding it in the center of the Romain mixture.

In a small bowl, use a fork to stir together the blue cheese (if desired) and cottage cheese. Mound the cheese mixture on top of the Roman near the turkey.
Then attractively arrange small mounds of the tomatoes, peppers, onions, and egg whites on top of the Romain. Sprinkle with turkey bacon.

Serve with desired dressing or Dijon and Tarragon dressing.

 

Dijon and Tarragon Dressing

Ingredients:

2⁄3 cup fat-free plain yogurt 1⁄2 cup chicken broth, defatted 2 Tbsp Dijon mustard
2 Tbsp honey
2 tsp dried tarragon
2 cloves garlic, minced
1⁄2 tsp salt

In a medium bowl, use a wire whisk to stir together the yogurt, broth, mustard, honey, tarragon, garlic, and salt. Refrigerate to store. Stir before serving.

Yield: 11⁄2 cups; 12 servings Laura Corcoran; RMT

Reference: Healthy Homestyle Cooking (1994) By Evelyn Tribole, M.S., R.D.

Healthy Recipes for Men

Healthy Recipes for Men

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.

Turtles
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!

Coffee Alternatives

Coffee Alternatives

By Dr. Michelle Hagel, ND

Coffee is something that most of us feel we can’t live without, it is the first thing we do in the morning, and almost feel that we cannot function without it. We absolutely can, and if appropriate I challenge you to try! For individuals struggling with anxiety and fatigue, coffee can be one of the worst things for us. Yes it gives us that initial boost but it can be doing some harm to our adrenal health and of course increasing our anxiety. People struggling with anxiety often feel tired/burnt out so coffee is a common go to. I’d like to present a few alternative options that can give you an energy boost without taxing your adrenal glands or worsen anxiety.

  • Starting your day with a glass of lemon water. I think you’ll be shocked to see how good that water feels and how much energy actually comes from just lemon water.
  • Mushrooms – I’ll mention my top 4 picks, these are often purchased as a powder to be used as a coffee substitute.
    – Chaga – These mushrooms are backed with nutrients that are immune-boosting, good for our heart health, anti-oxidant, anti-inflammatory. This can help with weight loss, digestive issues, blood sugar balancing, and lowering cholesterol levels.
    – Lion’s Mane – this was one of my favorites when I was in school needing focus and concentration while trying to learn about things like all the benefits of mushrooms. Anti-inflammatory, anti-oxidant, immune supportive, and digestive protectant.
    – Turkey Tail- Also anti-inflammatory, anti-oxidant, immune supportive, and digestive protectant.
    – Reishi- Has been found to reduce stress, support sleep concerns and reduce fatigue. It also carries the other health properties of anti-oxidant, immune support, and anti-inflammatory
  • Matcha Green tea – Most of us know that green tea is good for us but Matcha green tea contains more chlorophyll (detoxifying properties) more amino acid and antioxidants than its steeped green tea counterpart. It is wonderful at supporting brain functions like memory and concentration. While also containing L-theanine which induces relaxation and decreases stress levels. It protects the liver, promotes heart health, reduces inflammation, and can even aid in weight loss.

Coffee alternative elixir
1 cup Water
1 1/2 tbsp Cacao Powder
1/2 tsp Maple Syrup
1/8 tsp Sea Salt
1/2 tsp Maca Powder (optional)
1/16 oz Lion’s Mane Powder (optional)
4 Ice Cubes
3/4 cup Oat Milk
Bring the water to a boil. In a blender, add the just-boiled water, cacao powder, maple syrup, sea salt, maca powder and lion’s mane powder, if using. Blend until smooth, making sure you allow space for the heat to escape. In a glass, add the ice cubes and then add the milk. Pour the cacao mixture on top and stir to combine. Enjoy!

Coconut Matcha Latte! This is one of my favorite options I generally don’t find the raw honey necessary as it is very creamy and delicious without the honey.
1 cup Water (hot)
1/2 cup Canned Coconut Milk
1 tsp Green Tea Powder
1 tbsp Coconut Butter
1 tbsp Raw Honey (optional)

In your blender, combine the hot water, coconut milk, matcha, coconut butter, and raw honey (if using). Blend until creamy and frothy. Pour into a mug and enjoy! Add the ice cubes and then add the milk. Pour the cacao mixture on top and stir to combine. Enjoy!

New Year Recipes

New Year Recipes

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

2 Avocados

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.