Green Protein Smoothie

This recipe uses pasteurized egg whites as a whole food protein source. Even though they are not being cooked, they are pasteurized which mean you don't have to worry about contracting Salmonella from eating raw eggs (although I would still avoid raw pasteurized egg whites if you are pregnant). Eggs are a great source of protein, and I prefer to eat whole foods instead of adding in protein powders, although powders can be a great option if you can't tolerate eggs. 

You can add in any vegetables you have in your fridge to make this a nutritious smoothie, here is an example of what I just had for breakfast.

2 large handfuls of greens (I used a mix of kale, spinach and arugula)
1/2 raw beet (peeled)
1/4 avocado
2tbsp of parsley
Juice of 1/2 lemon
6 inches of cucumber, sliced into 2 inch chunks
1 small carrot
Thumb-sized amount of ginger
Handful of blueberries
Enough water to help blend, about 1 cup
A few ice cubes
1/2 cup pasteurized egg whites
Optional: 1tsp honey for added sweetness

Combine all ingredients, except egg whites, into blender (I can't recommend the VitaMix enough - it is worth the investment and will blend all of these ingredients in seconds). Once your smoothie is blended, add in the egg whites and blend for 15-20 more seconds. 

 

Buckwheat Power Pancakes

This recipe is great for anyone doing the elimination diet because it avoids all the most common food allergens (gluten, dairy, soy, corn and eggs). For more on the elimination diet, please read this article. This is a recipe adopted from the great book "Delicious Detox" by Carol Morley. I recommend this book for all my patients doing the elimination diet, because the recipes are simple, hypo-allergenic and delicious!

Blueberry Buckwheat Pancake Mix
¾ cup (180mL) light or dark buckwheat flour
½ tsp (5mL) cinnamon
¼ tsp (1mL) sea salt
1 cup (250mL) fresh or frozen blueberries
3 tbsp (45mL) milk substitute – almond, rice or coconut
3 tbsp (45mL) water
2 tbsp (30mL) melted coconut oil
½ tsp (2mL) vanilla extract
1 egg (or if avoiding eggs 1 flax replacer: combine 1 tbsp (15mL) ground flaxseed with 3 tbsp (45mL) water and let it sit for 2 minutes)

Roasted apples topping (optional)
3 apples, peeled and diced
1tsp (5mL) cinnamon
Juice of half a lemon

  1. Stir flour, cinnamon and salt together in a medium mixing bowl. Stir in blueberries.
  2. Combine milk, water, 1 tbsp of coconut oil and vanilla in a small bowl
  3. Stir egg or flax replacer into milk mixture
  4. Pour the milk mixture into the flour mixture, mixing until just combined using a whisk if necessary. If the batter is too stiff, add a little more milk.
  5. Heat the remaining coconut oil on a griddle or in a sauté pan over medium-low heat, and then pour 2 tbsp of the batter onto the griddle or pan, making 4 pancakes. Buckwheat flour browns quickly, so make sure the griddle is not too hot.
  6. Once the edges are slightly browned and a few bubbles have formed on top, flip the pancakes over to cook the other side.

 

Roasted Apples:

  1. Preheat the oven to 400F (200C)
  2. In a small bowl combine the apples, cinnamon and lemon juice and spread the mixture on a baking sheet
  3. Bake the apples for 20 minutes, remove from the oven and let stand 10 minutes if eating right away
  4. If storing, let stand until completely cooled and store in an artight container for up to 1 week.

Bullet-Proof Coffee

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One of the hardest things about giving up dairy for most people, myself included, is losing the milk or cream in their coffee. Dairy is a common allergen for many people, linked with many digestive problems, as well as increased mucus production and congested sinuses. Now you can enjoy a creamy dairy-free latte at home with coconut oil!

Coconut Oil has many health benefits, and the medium-chain fats found in coconut have been found to be beneficial for slowing dementia, aiding in weight loss, maintaining good cholesterol levels and so much more! Coconut oil is also anti-microbial so can help to kill off any germs in your throat if your feeling run down with a sore throat!

1. Brew your favourite coffee at home - drip coffee, french press, americano..it doesn't matter which you use. Keep in mind that espresso has less caffeine than drip coffee, so it is a better option to keep caffeine levels down. 

2. Pour your coffee into the blender and add 1tbsp of coconut oil, blend until well mixed. You should get a nice frothy appearance at the top of your coffee. Enjoy!

Spring Ginger Green Smoothie

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This weather definitely signals the start of Spring, which can serve as a good indication to change up our diet a little bit. According to Chinese Medicine, it is important to “eat with the seasons”. Spring represents a transition from winter foods such as stews and soups, to more summer foods such as salads and raw vegetables.

When the weather warms up, I transition from warm breakfasts to smoothies. Smoothies are a great way to increase your intake of fresh produce, but you have to make sure you are still enjoying a balanced meal. Many smoothie recipes are overloaded with fruits, which sets you up for a major sugar rush first thing in the morning. Instead, try this cleansing Spring smoothie, high in nutrients, protein and fiber.

Mix in Blender

1-2 stalks of full leaf organic spinach (washed)
Handful of parsley

Juice of ½ lemon
1 organic pear
Thumb sized amount of fresh ginger – add less or more depending on your tastes!
½ tsp of sea vegetable, such as E3live (optional)
1tbsp of ground flaxseed
1 scoop of protein powder (optional)
Filtered water – to your desired consistency

Pre-Fitness Fuel: Overnight Oats

Fueling before a workout is important, and choosing the right balance of foods is key to both your performance and recovery.  The type, amount, and timing of your pre-game meal depends on your goals and the type of activity you are preparing for.

Ideally, your pre-running meal should include all 3 macronutrients: carbohydrates, proteins and small amounts of fat. Why?

Carbohydates:

  • Fuels training and helps with recovery
  • Preserves muscle and liver glycogen, which means your body does not have to break down muscle to attain energy
  • Stimulates the release of insulin – when combined with protein this also prevents muscle breakdown
  • Choose complex carbohydrates like oats, rice, quinoa or sweet potatoes to maintain steady blood sugar levels. If you are consuming vegetables before a race, steam them first, to help with digestion and nutrient absorption.

Protein:

  • Can help maintain or even increase muscle size
  • Can reduce markers of muscle damage, meaning better recovery and better adaptation to exercise
  • Choose lean animal protein such as chicken or fish, or rice based protein. Avoid whey protein powders before exercise, as these can increase ammonia production and hinder your performance, although they are a great choice for re-fueling after exercise!

Fats:

  • Keep fats to a minimum, and focus on healthy fats such as avocadoes, nuts and seeds
  • Too much fat can slow digestion too much and make you feel like you have a rock sitting in your stomach
  • Helps to slow digestion, maintaining blood glucose levels stable throughout exercise

For morning runs, here is an ideal pre-game breakfast, that can be prepared the night before. Best eaten 2 hours before your run.

This recipe includes a good proportion of carbohydrates, protein and fat. Goji berries are a potent antioxidant important in tissue repair, cinnamon helps to balance blood sugar, and nuts and flax seeds provide important anti-inflammatory fats as well as a good source of fiber. Feel free to mix up the toppings based on your taste, and individual digestion.

Overnight Oats

Makes 1 serving.
½ cup rolled oats
½ cup unsweetened plant milk (almond, soy, rice, coconut etc)
1 small handful goji berries
1 tsp cinnamon
½ tsp vanilla extract

Store in a closed mason jar overnight. In the morning top with 2tbsp ground flax, almonds, walnuts, nut butters and/or berries.

 

Gluten Free Granola

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Enjoy this gluten and dairy free granola, as a great breakfast that also helps to calm down your nervous system!

2 cups rolled oats - not instant 
¼ cup flax seed
½ cup chopped pecans
½ cup chopped almonds
3 tbsp maple syrup
¼ cup coconut oil (melted if yours is solid)
1 tablespoon cinnamon
¼ teaspoon salt
½ cup shaved coconut
Fresh berries and coconut yogurt (topping)

Instructions

1.   Preheat oven to 300 degrees.

2.   In a large bowl, mix everything together except the coconut shavings. (I add them during the last few minutes of baking so they don't burn).

3.   Pour mixture onto a baking sheet lined with parchment paper and spread into a thin layer. Stir every 15 minutes… after 30 minutes start checking to see if it’s done – crispy but not burned. I baked mine for about 40 minutes, but watch yours closely. When you feel that you have about 10 minutes left, add the coconut shavings onto your baking sheet.

4.   Let cool, and then top with fresh berries and healthy probiotic yogurt, or almond/coconut milk

Oats are naturally calming and help to balance blood sugar. Flax seeds are high in omega 3 fats, which are anti-inflammatory & protect your heart from the effects of stress. Nuts contain healthy fat, protein and are high in B vitamins and Magnesium, which are depleted during stress. Coconut is a healthy saturated fat, important in maintaing blood sugar balance, brain function and healthy body weight. Cinnamon helps to stabilize blood sugar while Berries are high in vitamin C which helps decrease the stress response and boosts the immune system. Coconut yogurt is a dairy free yogurt, high in beneficial probiotics which help to manage anxiety, depression and stress. Healthy gut flora is also depleted through stress!

 

 

Anti-Inflammatory Warming Tea

At Qi Integrated Health, we love our ginger tea. Ginger is really effective for combatting nausea, easing digestion and it is also a potent anti-inflammatory herb. Inflammation is at the root cause of many health conditions. Chronic pain, heart disease, obesity, diabetes and a wide range of mental health conditions are all strongly linked to systemic inflammation. 

Addressing inflammation through diet, lifestyle changes, and the short term use of herbs and supplements, is a strength of naturopathic doctors. One of my absolute favourite anti-inflammatories is one most of you will have in your spice drawer. Turmeric or Curcuma longa has a beautiful bright yellow-orange colour (more orange when fresh and more yellow when dried) that comes from the constituent curcumin, one of the most potent naturally occurring anti-inflammatories available. This tea is sure to warm you up on cold winter mornings!

Coconut Lemon Turmeric Tea

•   1 tsp of dried turmeric OR 1" of fresh turmeric, sliced
•   1" of fresh ginger, sliced
•   1/4 of lemon's worth of juice
•   1/2 cup of coconut cream
•   1 cup of water
•   1/2 tsp of cinnamon
•   Freshly ground black pepper (to taste)
•   1/2-1 tsp of raw honey (to taste) 

Mix all but the honey together. Simmer on stove for 10-20 minutes in sauce pan. Turn off heat when ready to drink and mix in honey.