Summer Smoothies! Since we are now heading into June, I thought I would share some of my favourite and delicious summer smoothies that not only taste great but are also full of healthy vegetables as well – those of which you might even realize are in there! -Dr. Alisha Rawji.
Blend all of the following ingredients together, pour and enjoy!
1) Chocolate Almond Butter Smoothie
Unsweetened Almond Milk
Zucchini (chopped, frozen)
Chocolate Protein Powder
Cacao Nibs (optional).
2) Choco-Peanut Butter Smoothie
· ¼ Avocado
Organic Coconut Milk
All-Natural Peanut Butter
Chocolate Protein Powder.
3) Coconut Green Tea.
Organic Coconut Milk (full fat, refrigerated overnight)
Green Tea Powder (matcha)
Reference: That Clean Life.
I’m sure everyone like me is trying to avoid grocery shopping at this time, using frozen products and pantry items. So here are a couple of healthy options to enjoy. Stay safe and healthy!
3 cups Unsweetened Almond Milk
1/2 cup oatmeal (uncooked)
2 tbsp Maple Syrup
2 tsp Vanilla Extract
2 cups Strawberries (fresh or frozen, chopped)
2 tbsp Water
2 tbsp Chia Seeds
In a large pot over medium-high heat, combine the almond milk, oats, maple syrup, and vanilla. Bring to a gentle boil then reduce the heat to low and cover the pot with a lid. Let it simmer for 30 to 35 minutes.
Meanwhile, in a second pot over medium-low heat, add the strawberries and water. Heat until the strawberries release their juices then simmer for 10 minutes. Remove from heat and stir in the chia seeds. The sauce will thicken as it cools.
Add strawberry sauce and enjoy it.
I’ve included some fresh produce but you can disregard if you don’t have them on hand the chili will still turn out excellent.
6 cups Canned Whole Tomatoes
2 cups Red Kidney Beans (cooked, drained and rinsed)
2 cups White Navy Beans (cooked, drained and rinsed)
2 cups Frozen Corn
2 stalks Celery (diced)
2 Green Bell Pepper (de-seeded and chopped)
2 Carrot (chopped)
1 White Onion (diced)
4 Garlic (cloves, minced)
2 tsp Cumin
1 tsp Oregano
3 tbsp Chili Powder
1 tbsp Sea Salt
Add whole tomatoes with juice to the slow cooker and roughly crush with your hands. Add remaining ingredients and stir until combined.
Cover and cook on high for 6 to 8 hours, depending on the strength of your slow cooker.
Ladle into bowls and enjoy!
I can see light at the end of the winter tunnel. However it isn’t quite here yet, this week has been a little cool so I always start craving soups, stews and chilis. I made this one and wow was it ever delicious and hit the spot. I used homemade chicken broth which is great for boosting immune system and supporting digestion. I hope you enjoy it as much as I did, I also included a couple of changes that I made to it and it turned out great. I even added a scoop of homemade coconut yogurt to give it a creamier flavour and it was awesome!
White Bean Chicken Chilli
- 1 tbsp Extra Virgin Olive Oil
- 1 Sweet Onion (medium, chopped)
- 1 Jalapeno Pepper (seeded and chopped – I used a can of green chilis instead because I had it on hand)
- 1 Red Bell Pepper (chopped)
- 2 Garlic (cloves, minced)
- 1 1/2 tsps Cumin
- 1 tbsp Chili Powder
- 1/2 tsp Sea Salt
- 3 cups Organic Chicken Broth (divided)
- 3 cups White Navy Beans (cooked and divided)
- 1lb Chicken Thighs (boneless, skinless)
- 1/2 cup Frozen Corn (I omitted this because I’m not a huge fan of corn)
- 1/2 cup Cilantro (chopped)
- 1 Lime (sliced into wedges)
- Heat oil in a large pot with a lid over medium-high heat. Add onion, jalapeno and bell pepper and cook for about 5 minutes or until onion is soft. Add garlic, cumin, chili powder and salt and cook for another minute until fragrant.
- Add the stock and beans to the pot and stir to combine. Place the chicken in the pot, cover with lid and reduce heat to medium-low. Cook at a gentle boil for 20 minutes or until the chicken is cooked though.
- Remove the cooked chicken thighs from the pot and carefully shred the chicken with two forks. Return the chicken and any juices back to the pot with the remaining beans, frozen corn kernels and cilantro. Stir to combine and season with additional salt if needed. Allow soup to cook for an additional 5 to 10 minutes.
- Divide the chili into bowls and serve with a lime wedge. Enjoy!
If you are anything like me, I would much rather have dinner at home on Valentines day then brave the crowds at every packed restaurant in the city. I know the ingredients are fresh and well sourced, I know every ingredient I am putting into my body and did I mention I’m not the biggest fan of crowds : ) Here are some great recipe ideas if you’re thinking of staying in on the 14th.
1/2 tsp Avocado Oil
1/8 tsp Sea Salt
1 1/2 lbs Chicken Leg, Bone-In (skin on)
1 tbsp Thyme (fresh, chopped)
2 1/2 cups Organic Chicken Broth
Preheat the oven to 325ºF. In a dutch oven add the avocado oil over medium heat. Sprinkle the sea salt over the chicken on both sides and then add to the pot. Sear the chicken for five minutes per side and then add the thyme and the chicken broth. Place in the oven and cook for 55 to 60 minutes or until the chicken is cooked through. Serve and enjoy!
Stuffed sweet potatoes
2 Sweet Potato (medium, pierced with a fork)
1 tbsp Extra Virgin Olive Oil
½ Yellow Onion (chopped)
1 cup Mushrooms (sliced)
1 cup Kale Leaves (chopped)
1 tbsp Nutritional Yeast
Preheat the oven to 400ºF and place each sweet potato on a baking sheet. Bake for 40 to 45 minutes, or until cooked through.
About 10 minutes before the sweet potatoes are done cooking, heat the olive oil in a skillet over medium heat. Add in the onions and mushrooms and cook for 5 minutes or until soft. Add the kale and nutritional yeast and cook for another 3 minutes or until the kale is cooked down.
Once the potatoes are cooked through, slice them down the middle and top with the mushrooms, kale and onion mix.
Valentines Chocolate Truffles
1 cup Pitted Dates (packed)
3 cups boiling hot Water
1/3 cup Cocoa Powder
1/2 tsp Peppermint Extract
3 tbsp Coconut Oil
1/3 cup Organic Dark Chocolate Chips
1/4 tsp Sea Salt (large flakes, for topping)
Add the dates to a medium-sized bowl and cover with just-boiled hot water. Let them sit for 8 to 10 minutes.
Drain the dates and add to a blender or food processor along with cocoa powder, peppermint extract and coconut oil. Process until the mixture comes together.
Remove the chocolate mixture and scoop into rough teaspoon-sized balls. Place them on a parchment-lined baking sheet and put them in the freezer to set for about 8 to 10 minutes.
In a small bowl, add the chocolate chips and microwave on high for 30 to 45-second intervals until melted. Stir with a spoon to fully combine.
Remove the truffles from the freezer and use your hands to smooth them into balls. Take each ball and roll into melted chocolate with a spoon and then place them back on the baking sheet. Top with flaky sea salt and let them sit for 5 to 10 minutes to set or place in the fridge to set faster.
After a delicious meal and a couple of to-die for truffles I love to treat myself to some self love and care. Epsom salt bath where I use about 2 cups of Epsom salt with my choice of essential oils (usually lavender or citrus). This is great for relaxing muscles as it is providing magnesium into your tired achy muscles, it is very grounding and it is also detoxifying.
Enjoy however you chose to spend it.
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!