Turmeric is a powerful root with many healing properties. Not only that, but it can be a versatile ingredient in many recipes.
Here are a few reasons why you should be incorporating turmeric into your diet!:
Soothes digestion – turmeric contains curcumin, a strong element that is known for helping aid digestion and reducing an overactive stomach.
Great for improving inflammation – curcumin is mostly known for being a strong deterrent against inflammation caused in muscles and bones, such as arthritis.
Prevents heart disease and Alzheimer’s – turmeric is known to increase antioxidant capacity to a high degree, allowing our body to fight of free radicals or other damaging effects to our heart and brain health.
Try some of these tasty turmeric inspired recipes (be sure to look for that golden glow!):
TURMERIC VEGETABLE FRITTATA:
In a medium-sized skillet, sauté ½ C chopped organic bell peppers, ½ C chopped organic yellow onions, ½ C organic cremini mushrooms, 1 C organic arugula in 2 tbsp. of olive oil for 5 minutes.
In a separate bowl, mix 12 organic eggs, 2 tsp. turmeric, 2 tsp. garlic powder, salt and pepper to taste, 1/3 C milk of your choice, and pour over vegetables in skillet. Add 1/3 C goat cheese. Let cook for about 5 minutes, then finish baking in the oven (keep in skillet) for 10 minutes at 425 degrees. Remove and serve warm!
GOLDEN MILK LATTE:
In a small saucepan, heat up 1 ½ C of a milk of your choice. Add the milk to a blender once it reaches the temperature of your choice. Add ½ tsp. turmeric powder, ½ tsp. cinnamon, ½ tsp. ground ginger, ½ tsp. vanilla, ¼ tsp. black pepper, 1 tbsp. organic honey or maple syrup, and blend until smooth. Serve warm in your favourite mug!
Winter has finally begun! With the season change, new organic produce is now available for your holiday recipes.
Here is a list of some vegetables to look for at your local grocery stores:
Cabbage – high in fiber, this vegetable is great for aiding in digestion and lowering cholesterol. Enjoy it sautéed, cooked into rolls you can stuff with a delicious filling of your choice, or raw in salads or sandwiches!
Leeks – sulfur compounds found in leeks are known to promote brain function. A popular base used in winter soup recipes.
Potatoes – potatoes can be used in so many ways! Enjoy them pureed, baked with delicious toppings, or even cooked into soups. They are surprisingly beneficial as well, and are high in nutrients and contain starches that are good for gut health.
Yams – these tubular vegetables are high in potassium, which is a key mineral in promoting bone growth and health. Try them cubed and roasted with a maple glaze – perfect for any holiday side!
Turnips – turnips can help manage blood sugar and aid in digestion. They can be enjoyed in a similar fashion as yams and potatoes – try mashed, or roasted with brown sugar and sage.
We are fast approaching the holiday season, and that means lots and lots of amazing, home cooked meals!
Here are some healthy habits to work on incorporating into your diet so that you can enjoy those meals with a little less stress:
WATCH YOUR PORTIONS – if you are worried about potentially overeating to an uncomfortable degree, keep in mind the portions you are eating so that you are not hindering your digestion and reduce bloating.
WATCH YOUR SUGAR – try to reduce the amount of desserts you eat that have a lot of refined sugar. This can help lower your stress levels and help you avoid weight gain.
CHOOSE HIGH NUTRIENT FOODS – as tempting as it is to lean towards eating a lot of junk foods, choosing high-nutrient foods such as lean meats, healthy fats, fruits and vegetables will improve your immune system and give you more energy this holiday season.
CHOOSE WHOLE FOODS – if you are having trouble deciding what foods are best to add to your plate at the dinner table, whole foods are always your best bet! This guarantees that they haven’t been processed or refined in any way that could potentially be harmful to your health.
MODERATION IS KEY – with all this being said, it’s important to ENJOY the holidays! A balanced diet is all about not restricting yourself, so indulging in some treats this season will not push you over the edge.
This week is all about pears! Sweet, filling and with plenty of different varieties, pears are a fantastic ingredient to any winter or fall recipe. Check out just a handful of health benefits that pears can contribute:
Pears are high in soluble fiber – this type of fiber is important to supporting water balance in the body, good bacteria, and digesting your meals.
They are high in flavonoids – these antioxidants are known for their role in reducing inflammation in the body, such as joint, muscle, etc.
Pears are a low glycemic fruit – this is crucial when it comes to managing your weight and maintaining a healthy blood sugar level.
Pears are high in Vitamin C – this makes pears great for fighting of illness and boosting immunity and overall wellness.
Want to find ways to add more pears into your diet? Check out these amazing recipes you can make at home!:
PEAR, WALNUT, ARUGULA AND BLUE CHEESE SALAD:
In a bowl, mix together ½ an organic pear thinly sliced, ½ C chopped organic walnuts, 1-2 C organic arugula, 2 tbsp. balsamic vinaigrette, 1 tbsp. olive oil, sea salt, black pepper, and crumble blue cheese to taste, and enjoy!
HONEY OAT ROASTED PEARS:
Slice and core 4 organic pears and place on a baking sheet on parchment paper. With the skin side down, add 1 small scoop of organic rolled oats, organic chopped walnuts, 1 tbsp. of honey and 1 tsp. cinnamon to each pear. Bake at 350 degrees for 25 minutes and enjoy warm!
PEAR AND BRIE GRILLED CHEESE ON MULTIGRAIN BREAD:
Add a light layer of butter to both sides of 2 slices of multigrain or whole grain bread. Add 3 thin slices of organic pear and 2-3 slices of brie cheese to one slice, cover with the other, and fry in a pan on medium heat on both sides until browned. Enjoy as a decadent lunch.
PEAR AND GINGER SMOOTHIE:
In a blender, add ½ an organic pear, ½ an organic banana, 1 tsp. of fresh organic ginger, 1 tsp. cinnamon, 1 tbsp. honey, ½ C organic spinach, 1 ½ C almond milk, and blend until smooth. Serve as a morning pick me up or snack.
Like many other root vegetables, carrots are a very popular choice to cook with for this season. Although mainly used in savoury dishes, its sweet undertones make it a perfect dessert ingredient as well! Here are some other reasons why you should be eating carrots:
Carrots are a well-known source of antioxidants – with big hitters like carotenoids and Vitamin C, carrots are great for promoting good eye sight, healthy skin, protecting against cancer and much more.
Carrots are great for weight loss – they are not only high in fiber which is useful in digestion, but they are also low calorie!
Carrots contain a high amount of Vitamin A – this vitamin in particular is important in supporting bone health, as it directly effects bone cell metabolism.
Carrots contain glutathione – this amino acid is pertinent to promoting the detoxification of our livers and removing any waste in our body.
Now that you know why you should be eating carrots, here are some unique recipes with this amazing vegetable to try at home!
CARROT CAKE ENERGY BALLS:
In a food processor, add 4-5 medjool dates, 1 C shredded organic carrots, 2 tbsp. shredded coconut, ½ tbsp. cinnamon, 1 tsp. pure vanilla extract, 1 tbsp. hemp hearts, and ¼ C chopped organic walnuts, and blend until well incorporated.
Roll mixture into 1 inch balls, coat with extra shredded coconut and put in the fridge for 1 hour to set.
BALSAMIC ROASTED CARROTS WITH THYME AND SHALLOTS:
On a baking tray on parchment paper, add an array of organic rainbow carrots (greens chopped off at the top), along with ¼ C chopped organic shallots. Brush with olive oil, balsamic vinaigrette, and season with black pepper, sea salt, garlic powder and 3 sprigs of thyme. Bake in the oven at 375 degrees for 30 minutes, or until tender. Serve warm!
CARROT PUREE with GARLIC AND COCONUT MILK:
In a pot filled with water, add 3 large chopped organic carrots and bring to a boil. Then, let simmer for 15-20 minutes, or until tender. Add carrots into a food processor, along with 1 clove of organic garlic, sea salt, black pepper and ¾ C coconut milk, ½ tbsp. butter (or vegan alternative) and blend until smooth (add more milk if necessary). Serve as a side to any meal.
Transitioning into the cozy winter season is never complete without comfort foods. And what’s more comforting than potatoes? This vegetable is very versatile and even packs quite a few health benefits you may not be aware of:
The starch in potatoes can actually be good for you! – even though starchy foods tend to be avoided when losing weight, the starches in potatoes can be converted into fatty acids in the body that are beneficial for the growth of good bacteria in the gut. This can help with nutrient absorption and immunity.
Potatoes are full of antioxidants – these can be crucial to reducing the negative effects from free radicals from food and the environment, as well as reducing inflammation.
Potatoes are high in potassium – this mineral is necessary for muscle movement, neurological functions, healthy blood pressure, and mineral and fluid balance in the body.
Check out some delicious potato-forward recipes that will warm you up this season!:
WARM POTATO SALAD (MAYO-FREE!):
Chop up one medium-sized organic red potato into cubes, and add to a pot of water. Let it reach a boil, then let simmer for 10 minutes. In a large pan, add the potatoes, ½ tbsp. minced garlic, 1 tbsp. olive oil, 1 tbsp. finely chopped organic red onion, sea salt & black pepper, and let fry on medium heat until potatoes are crisp.
In a bowl, add the potato mixture and season with one finely chopped organic green onion, 1 tbps. chopped organic parsley, 1 tbsp. apple cider vinegar, 2 tbsp. olive oil, 1 tbsp. Dijon mustard, 1-2 tsp. paprika and a little extra sea salt to taste. Mix and enjoy as a side to your meal.
SWEET POTATO FRITTERS:
In a bowl, add one peeled and shredded organic sweet potato, one organic egg, 1 tbsp. organic almond flour, 1 tsp. garlic powder, sea salt and black pepper to taste, and mix well. In a frying pan on medium-high heat, add 1 tbsp. olive oil. Once hot, scoop in two large spoonfuls of the potato mixture (flattened) and cook for 3-4 minutes on each side, or until browned. Enjoy with a dollop of sour cream and chives, or with your eggs in the morning!
LEMON AND ROSEMARY POTATO WEDGES:
Chop 2 large organic Yukon potatoes into wedges and place on a baking tray. Brush with olive oil, sea salt and black pepper, and bake at 350 degrees for 15-20 minutes.
In a pan on medium heat, cook potatoes along with 2 tbsp. olive oil, 2 tbsp. lemon juice, 2 sprigs of organic rosemary, and 1 tsp of dried parsley. Cook for 3-4 minutes and enjoy warm.
Every year, Halloween is all about spooky scares – but did you ever think about the scary facts about some of the foods we eat on a daily basis?
Here are some creepy facts about popular food items and ways to avoid the freaky affects they may have on our health!:
Through the water bottling process and the fact that it remains stagnant in the plastic container for quite some time, it is easy for the water we are drinking to pick up these unwanted ingredients. Try to always have a reusable metal or glass water bottle on hand and drink fresh, filtered water!
Refined sugars can actually enter our neuropathways similarly to how some drugs do, giving it an addictive quality. This Halloween, lower the amount of sugary candies and chocolates you have, and switch for more naturally sweetened treats!
Not only can food colouring contain neurological toxins, but they can also contain carcinogens! Try swapping your store bought food colouring for more natural food colouring ingredients, like beet powder, spinach, etc. This will give the same pop of colour to your baked goods without the harmful ingredients!
There are lots of preservatives that are added to the food making process for shelf stability and appearance, such as shellac on your jelly beans, or trans fats in your chips. Our body has a hard time digesting these foods, so try to limit your consumption of them and switch to natural, whole foods when you can!
How can you think of fall without thinking about pumpkins?! Organic pumpkins are not only great for carving and decorating, but they are full of fiber and antioxidants! Check out these fantastic fall recipes featuring pumpkins as the star:
SPICED PUMPKIN PASTA SAUCE:
In a pan on medium heat, melt1 tbsp. of butter (or ghee). Add 1 tbsp. of flour to butter and mix until a roux forms. Add 1 clove of chopped organic to the pan as well to cook. Add 1 C of organic milk (or cream/ nut milk alternative) and stir until a thick sauce forms. Then add ½-1 C organic pumpkin puree, 2 tsp. cinnamon, 1 tsp. nutmeg, 1 tsp. ginger, black pepper and sea salt to taste, and let simmer for 3-5 minutes. Serve over your choice of noodles!
PUMPKIN SPICE LATTE:
Skip the line at the coffee shop and make your own! In a blender, add 1 C of brewed coffee, 2 tbsp. of organic pumpkin puree (add more if you’d like the extra pumpkin flavour!), 1 tsp. cinnamon, 1 tsp. pumpkin pie spice, 2 tbsp. organic nut milk, and ½ tsp. of pure vanilla extract, and blend until smooth and frothy. Pour into your favourite mug and enjoy warm.
Wake up to your favourite fall flavour! In a blender, add 2-3 tbsp. organic pumpkin puree, 1 tbsp. almond butter, ½ a banana, 1 tbsp. organic maple syrup, 1 tsp. cinnamon, 1 tsp. pumpkin pie spice, ½ tsp. ground ginger, 1 ½ C oat milk, and your choice of vanilla protein powder (optional). Enjoy!
Create a fan favourite with a bit of a twist! In a food processor, add 1 can of organic chickpeas, 1 C of organic pumpkin puree (or roasted pumpkin), 1 clove of garlic, 1-2 tbsp. olive oil, 2 tbsp. tahini, paprika, cayenne pepper, black pepper and sea salt to taste, and blend until smooth. Dip with your favourite veggies or chips!
Fall season is in full swing in Ontario, which means that grocery stores and farmer’s markets are packed with seasonal organic produce.
Not sure what’s in season? Here are some items to look out for:
Fennel – this fall vegetable is high in manganese, phosphate and calcium, all of which are perfect for maintaining bone health. With a slight licorice flavour, fennel pairs well with apples and would make a delicious fall salad.
Eggplant – Eggplants contain multiple antioxidants, and are beneficial for weight loss as they are high in fiber and low in calories. Because of its earthy flavour and meaty texture, they make a great meat substitution in lasagnas, burgers, pizzas and more!
Parsnips – This vegetable contains a high level of vitamins E & C, as well as folate, which are all beneficial for maintaining eye and oral health. To enjoy, boil until soft, then blend with garlic, salt and pepper to make a tasty puree.
Rutabaga – Eating rutabaga will provide you with antioxidants to prevent premature aging, as well as potassium that will maintain heart health. Similar to a potato, rutabagas can be served roasted or mashed.
Artichokes – Artichokes are high in a variety of nutrients and contain specific antioxidants that promote liver health and detoxification. Have then cooked in pasta, raw in salads, or pureed into savoury dips!
Squashes – With so many varieties available, these highly nutritious and fibrous vegetables are perfect for soups, pastas, roasted dishes and more!
Thanksgiving is coming up this weekend in Canada! Looking for some different recipes to try out for you and your guests this holiday season? Check out these meals, using all organic, fall ingredients:
CRANBERRY AND ORANGE YOGURT PARFAIT:
In a bowl, mix 1 C organic rolled oats, ½ C chopped organic walnuts, ½ C chopped organic pecans, 1 tbsp. organic honey, 1 tbsp. organic melted coconut oil, cinnamon and nutmeg to taste, and bake on a baking sheet in the oven at 325 for 10 minutes. Take out and let cool.
In a pan over medium heat, add 1-2 C of fresh cranberries, ½ C organic orange juice freshly squeezed, the zest of ½ an orange, and cook for 10 minutes. Remove from heat and let cool.
Serve cranberry mixture in a small bowl with Greek yogurt and top with granola mixture. Serve as a healthy dessert or Thanksgiving breakfast!
SWEET POTATO HASH:
In a large pan over medium heat, add 1-2 tbsp. olive oil, 1 whole organic sweet potato (skin on, chopped into small pieces), ½ an organic yellow onion chopped, sea salt, black pepper and garlic powder, and fry for 5-7 minutes. Add 2 tbsp. of water, cover pan and let steam until potatoes are tender.
Serve as a side to any Thanksgiving meal!
In a food processor, add 1 C organic pecans, ½ C organic dried cranberries, 1 tbsp. coconut oil, 4-5 organic Medjool dates, 1 pinch of cinnamon, and blend until ingredients are well incorporated. Roll into 1 inch balls and let sit in fridge for 2 hours. Serve as a pre-dinner snack.
CARROT AND GINGER SOUP:
In a large saucepan, add 2 tbsp. olive oil, 1 clove freshly chopped organic garlic, ½ an organic yellow onion chopped, and cook on medium heat for about 5 minutes. Add 4 large organic carrots chopped, 4 cups of water, 1-2 tbsp. fresh organic grated ginger, cinnamon, salt and black pepper to taste, bring to a boil, then let simmer for 15 minutes or until carrots are no longer firm.
Add soup mixture to a blender, along with ½ C coconut cream (if creamy texture desired) and blend until smooth. Yields 3-4 servings, serve warm!
As we start to prepare for colder temperatures to come in this fall season, we start to switch to hardy ingredients, and onions are the perfect example.
Onions are a staple in everyone’s pantry, as they are extremely versatile and add a deliciously pungent flavour to any meal. Here are some nutritional facts that onions are popular for having:
Onions are highly immune boosting foods – onions have sulfur-containing compounds, which are responsible for fighting against free radical damage, flus, cancer and more.
They are able to fight against bad bacteria – onions also contain antibacterial properties that can, along with garlic, destroy bad bacteria in the gut as well as in infected areas of the body.
Onions can help with weight loss – they are powerful digestive aids that can help with boosting your metabolism and breaking down large meals.
Here are some delicious appetizers, starring onions!:
WHITE ONION AND MUSHROOM BAGUETTES:
In a small pan on medium heat, add 1 tbsp. of organic butter (or olive oil), 1 tsp. minced garlic, 2 handfuls of organic cremini mushrooms, ½ a white onion loosely chopped, sea salt and black pepper to taste, and cook down for 5-7 minutes until onions are caramelized. Toast small slices of a white baguette with a thin slice of gruyere cheese on each slice until cheese has melted. Add 1 spoonful of mushroom and onion mixture to baguette slices and serve warm.
PEAS WITH PANCETTA AND RED ONION:
Bring a small pot of water to a boil and cook 1-2 C of organic green peas until soft (can be frozen or fresh). In a pan on medium heat, add 1 tbsp. olive oil, minced garlic, ½ C chopped pancetta (or organic bacon), ½ C organic red onion finely chopped, sea salt and pepper, and cook until onions begin to caramelize. Add peas and cook for 4 minutes. Serve warm as an appetizer or side to any meal!
MINI STUFFED POTATOES WITH GREEN ONION:
In a pot of boiling water, add 10 mini yellow potatoes and cook for 15 minutes, or until you can pierce them with a fork easily. Strain water and remove potatoes from heat.
Slice potatoes in half and remove most of the potato from its skin (keep the base!). In a bowl, mash together the potato, 1 tbsp. organic butter, 2 tbsp. organic milk (of your choice), sea salt, black pepper, shredded organic cheddar cheese (to taste) and green onions. Add the potato mixture back to the potato skins as you would a twice-baked potato and enjoy!
I’m sure you’ve heard that an apple a day keeps the doctor away. Turns out, it’s a pretty accurate expression! As apple picking season starts to ramp up, it’s good to know the amazing health benefits you can get from the delicious fruits you grab from that tree!
Apples are high in soluble fiber – this type of fiber is excellent when it comes to lowering bad (LDL) cholesterol, as well as aiding with digestion, nutrient absorption and weight loss. The fiber from apples can also help reduce health issues attributed to obesity, such as type 2 diabetes.
Apples can help boost brain health – according to numerous studies, apples can help protect brain cells from degeneration, reducing the risk of Alzheimer’s.
They are high in polyphenols – Polyphenols are powerful antioxidants in apples that are great for fighting off infections, managing heart health, and more!
Try making these sweet and savoury recipes this fall that will win over any crowd!:
AUTUMN APPLE BITES:
In a food processor, add ½ C of grated organic apples (dry them out in a towel as best as you can, or try dehydrated apples), 4-5 Medjool dates, ¼ C raw organic almonds, ¼ C raw organic walnuts, 1-2 tsp. ground cinnamon, 1 pinch of sea salt, ½ tsp. pure vanilla extract, and blend until mixture is well incorporated. Roll mixture into 1 inch balls and store in the fridge. Once cooled and firm, enjoy as an energizing snack!
APPLE PIE SMOOTHIE:
In a blender, mix 1 C organic nut milk, 1 tbsp. almond butter, ½ C organic rolled oats, 1 organic apple chopped, ½ medium sized organic banana, 2 tsp. cinnamon, 1 tsp. all spice and 1 scoop vanilla protein powder (optional) until smooth. Start your morning off with a tall glass!
TURKEY, CHEDDAR AND APPLE PANINI:
Build your own sandwich with ciabatta bread of your choice, 2 thin slices of roasted organic turkey breast, ½ an organic granny smith apple thinly sliced, 2 thick sliced of medium cheddar cheese, organic green leaf lettuce and 1 tbsp. Dijon mustard. Add to a panini press or pan fry until cheese has melted, and enjoy for lunch on a cool fall afternoon.