Chia Pumpkin Muffins – Thanksgiving Recipe

Food as Medicine

Chia seeds are anti-inflammatory, rich in omega-3 fatty acids and fiber that aid in reducing inflammation and cholesterol levels in the body. Chia seeds are rich in manganese, phosphorous, calcium and magnesium. These nutrients reduce hypertension.

The protein and fiber content in chia seeds as well as the gel produced when the seeds are mixed with liquids results in regulation of satiety between meals.

Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of  beta-carotene. This is a powerful antioxidant. It also gives orange vegetables and fruits their vibrant color. The body converts any ingested beta-carotene into vitamin A.

Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer and delay aging. Pumpkins are also a powerful source of fiber.

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Ingredients

Serves 12

·         2 cups steamed and pureed pumpkin or 16 oz. can organic pumpkin 

·         1 Tbsp. chia seeds, ground (use a coffee grinder)

·         1 cup gluten-free flour of your choice (brown rice and quinoa work nicely as a mix)

·         1/2 cup arrowroot starch

·         2 tsp cinnamon

·         1/2 tsp nutmeg

·         2 tsp. baking soda

·         1/2 tsp salt

·         2 eggs

·         1/4 cup high-quality extra virgin olive oil or coconut oil

·         1/2 cup pure maple syrup

·         1/2 cup or less coconut syrup (it’s a matter of taste)

·         1 Tbsp. natural vanilla

·         1/2 cup of chopped walnuts, pecans or pumpkin seeds (they are optional)

Instructions

1.      Pre-heat oven to 350F.

2.      Mix all ingredients together.

3.      Spoon into lined muffin tray. Sprinkle with nuts of your choice.

4.      Bake for 15 – 20 minutes until tooth pick inserted comes out clean.

Please forward this recipe to anyone who would like to try it! 

To a Happy Thanksgiving!

Ginger Carrot Soup – Thanksgiving Recipe

Food as Medicine

Ginger is traditionally used in herbal medicine as an upset stomach reliever. It has been clinically demonstrated to help prevent nausea and vomiting associated with motion sickness, vomiting and/or seasickness.

Ginger is also a natural blood thinner that lessen the ability of blood platelets to stick together helping to increase circulation.

Overall, ginger may be used to help treat a number of conditions such as:

Lack of appetite

Digestive spasms

Indigestion

Dyspepsia, a condition whose symptoms include feeling full

earlier than expected when eating, as well as chronic or recurring

pain in the upper abdomen

Flatulent colic, a feeling characterized by severe pain in the

abdomen due to spasm or obstruction

Most of the benefits of carrots can be attributed to their beta-carotene and fiber content. Furthermore, they are rich in vitamin A, vitamin C, vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese. These nutrients help in overall health by lowering blood pressure (potassium), boosting immunity (vitamin C), improving digestion (fiver), reducing cancer – colon (beta-carotene) and preventing macular degeneration - vision (vitamin A).

Ingredients

Serves: 4

·         8 carrots, peeled and roughly chopped

·         2 small zucchini, peeled and roughly chopped

·         1 small onion, diced

·         1 apple, peeled and roughly chopped

·         2 tbsp. fresh ginger, minced

·         1 tsp. turmeric

·         Pinch of cinnamon

·         4 cups chicken or vegetable stock

·         1 cup coconut milk; (optional)

·         Olive oil or coconut oil enough for sauté ingredients

·         Celtic sea salt and freshly ground black pepper

Instructions

1.      Heat cooking oil in a saucepan placed over a medium-high heat.

2.      Add the ginger and the onion and cook until fragrant, about 4 minutes.

3.      Add all the remaining vegetables, the apple, and the spices.

4.      Give everything a good stir, and cook until the carrots are soft.

5.      Pour in the stock and bring to a boil, lower the heat. Simmer for 25 to 30 minutes.

6.      Puree the soup using an immersion blender, or in batches using a blender.

7.      Pour in the coconut milk, season to taste, and serve warm. 

Please forward this recipe to your family, friends or anyone who would love to try it! 

To a Happy Thanksgiving!

Kombucha Tea - Recipe

Food as Medicine

 

This tea originated around 2000 years ago in China. It’s known as the Health Elixir beneficial to our heart, brain, immune system and gut.

Kombucha is a fermented beverage made of organic black or green tea and sugar, specifically cane sugar or raw honey. This natural sugar is used as a functional 'probiotic food'.

Kombucha contains bacteria and yeast that cause the fermentation process once combined with sugar.

After fermentation is completed, kombucha becomes carbonated. It contains vinegar, B vitamins, enzymes, probiotics (live bacteria) and a high concentration of acid: acetic, gluconic and lactic.

If you like a glass of beer on weekend, this could be your new option. Kombucha is a great replacement not only for beer but also for other unhealthy carbonated drinks!

Kombucha Nutrition Facts

I often hear my clients getting concerned about kombucha tea calories and confused about nutritional values. While nutrition facts will differ between brands, here is the breakdown of what this tea includes in a 16-ounce bottle of unpasteurized, organic kombucha:

• 60 calories
• 20 milligrams sodium
• 14 grams carbohydrate
• 4 grams of sugar
• 100 micrograms folate
• 0.34 grams vitamin B2
• 0.4 milligrams vitamin B6
• 0.3 milligrams vitamin B1
•  4 milligrams vitamin B3
•  1.2 micrograms vitamin B12

Yields: 8 cups

What  You need to prepare

• 1 large glass or bowl with a wide opening - Avoid using a plastic jar or bowl because the chemicals in the plastic can leach into the kombucha during the fermentation period. Look for a large glass jug/jar/bowl and make sure the opening is wide enough to allow a lot of oxygen to reach the beveragewhile it ferments.

• 1 large piece of cloth or a dish towel - Place this material around the opening of the jar and secure with elastic. You can even try using some simple cotton fabric.

• 1 SCOBY disk (mixed culture) –Look for a SCOBY disk in health food stores or online, Amazon. A SCOBY disk is vacuum-sealed in a small pouch and can be shipped directly to your house.

• 8 cups of water - Use only filtered water. Some experts prefer using distilled water, which contains less contaminants or metals than other water. Distilled water is inexpensive and can be found at any grocery stores.

• ½ cup organic cane sugar or raw honey - Yes, this is one of the few times I’ll tell you to use real sugar! Most of it is “eaten” by the yeast during the fermentation process, so there is very little sugar left in the beverage by the time you consume it.

• 4 organic tea bags - Traditionally, kombucha is made from black tea, but you can also use green tea to see which you prefer.

• 1 cup of pre-made kombucha - You’ll need to purchase your first batch or get a cup from a friend who has recently made homemade kombucha. For future batches, just keep a cup on hand for the next time. Be sure to purchase only organic, unpasteurized kombucha. Pasteurized varieties do not contain the appropriate live cultures you need.

Instructions

1. Bring water to boil in a big pot on the stovetop. Once boiling, remove from heat and add your teabags and sugar, stirring until the sugar dissolves.

2. Allow the pot to sit and the tea to steep for about 15 minutes, then remove and discard tea bags.

3. Let the mixture cool down to room temperature which usually takes about 1 hour. Once it’s cooled, add your tea mixture to your big jar or bowl. Drop in your SCOBY disk and 1 cup of pre-made kombucha.

4. Cover your jar or bowl with your cloth or thin kitchen towel. Don’t forget to secure the cloth by using elastic.

5. Allow the kombucha to sit for 7–10 days, depending on the flavor you’re looking for. Less time produces a weaker kombucha that tastes less sour, while a longer sitting time makes the kombucha stronger. Some people are fermenting kombucha for up to even a month before bottling with great results. Taste the batch every couple of days to see if its reached the right flavor and level of carbonation for you.

Cheers, to your health!

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Ice Cream Sandwich - Recipe

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Food as Medicine

Dark chocolate contains the antioxidants called cocoa flavanols. They are important to maintain the health of our brains as we get older.

Cacao content is the amount of pure cacao products like chocolate liquor, cocoa butter, and cocoa powder used in the chocolate. The higher the percentage of cacao the more antioxidants the chocolate contains and less sugar.

Bananas are rich in potassium and magnesium. They also help to strengthen the stomach lining and are good for comforting indigestion.

Ingredients

Serves 8

·         ⅔ cup almond butter

·         4 bananas

·         8 wooden skewers

·         ⅔ cup unsweetened dark chocolate pieces ( at least 72% pure cacao content)

·         2 Tablespoons organic coconut oil

·         1 Tablespoon raw honey

·         1 teaspoon natural vanilla extract

·         ¼ teaspoon natural almond extract

·         ½ teaspoon ground cinnamon

·         Garnishing: walnuts or unsweetened shredded coconut

Instructions

Flavour & Garnishing Options

·         For more flavour, mix in 1 teaspoon natural vanilla extract, ¼ teaspoon natural almond extract and ½ teaspoon ground cinnamon to the almond butter.

·         For garnishing, sprinkle chopped walnuts or unsweetened, shredded coconut on the dipped bananas before freezing.

1.      Slice 4 bananas in half lengthwise and crosswise. Cover each sliced banana with the almond butter mixture; press a wooden skewer between two pieces of banana to create 8 sandwiches. Freeze for about 30 minutes.

2.      In the meantime, melt over low heat: the chocolate, coconut oil and honey together. Dip each frozen sandwich in the melted chocolate until fully coated.

Return to the freezer for 10+ minutes or until firm and frozen.

Enjoy your ice cream, to your health!

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My recommendations on protein powders

I wrote this article to address some of the questions my clients are asking me. They are confused about protein powder options on the market and don’t know which one is good for them.

Most of us are using protein powder, including myself, for convenience. It is easy to make a nutritious protein smoothie first thing in the morning. It can be consumed at home, in the car or at work. We love these options!

Protein powder is also very easy to digest, therefore highly recommended to people with digestive issues, athletes, or anybody who takes their health seriously and monitors protein intake.

Animal protein powders should be obtained from organic and grass-fed animals. They should not contain any artificial sweeteners, preservatives or genetically modified (GMO) ingredients.

Here are some animal protein powders I suggest:

1.      WHEY PROTEIN POWDER

This protein powder is very popular, but only beneficial to people who do not have dairy protein sensitivity or allergies. I have to mention, that in my practice, I frequently observe dairy sensitivity manifested as eczema, irritable bowel syndrome, headaches or low energy.

Reason to use: increases lean body mass, enhances muscle protein synthesis

Recommended: Progressive Harmonized Protein, Genuine Health Greek Yogurt or BioTrust

Milk Chocolate

2.      COLLAGEN PROTEIN POWDER

I like collagen because it’s tasteless and dissolves easily, therefore it can be mixed with any liquid including water, coffee, tea, soups or smoothies.

Reason to use:  improves skin’s elasticity, decreases signs of aging, reduces joint pain and improves muscle strength

Recommended: Great Lakes Gelatin Collagen Hydrolysate, Bulletproof Upgraded Collagen

 

3.      BONE BROTH PROTEIN POWDER

Broth cooked from beef bone is incredibly healthy, and full of nutrients.

Reason to use: contains a mixture of collagen, gelatin and glutathione – an antioxidant that has anti-inflammatory properties and helps to repair tissue

This powder can be purchased in a variety of flavors, in a sweet form for smoothies or an unsweetened form that is a perfect addition to soup.

Recommended: Ancient Nutrition Bone Broth Protein

There are a number of plant based protein powders for vegans, vegetarians or anyone who prefers this option. Note - these proteins do not contain the full range of amino acids that animal proteins do.

Here are some plant-based protein powders I suggest:

1.      FERMENTED PROTEIN POWDER

If you suffer from intestinal discomfort, I would recommend this option.

Reason to use: fermentation allows the body easy access to amino acids for healing and tissue repair

Recommended: Genuine Health Fermented Vegan Protein

2.      PEA PROTEIN POWDER

It contains branch chain amino acids, which are very important for muscles recovery and healing.

Reason to use: it’s perfect for weight loss, hunger and craving control. Research suggests that this protein has an excellent blood-sugar balancing effect

Recommended: Now Pea Protein

3.      BROWN RICE PROTEIN POWDER

It contains a spectrum of amino acids, including methionine, cystine, and tyrosine which help with cartilage building and neurotransmitter synthesis.

Reason to use: boosts lean muscles, decreases fat mass, lowers cholesterol and balances blood sugar levels. Rice is also hypoallergenic.

Studies revealed that rice may contain arsenic, therefore you should purchase organic rice products

Recommended: Sunwarrior Protein

4.      HEMP SEED PROTEIN POWDER

Hemp seeds are a complete source of protein. They are easier to digest than proteins from grains or nuts. This is the perfect option for vegans.

Reason to use: rich in anti-inflammatory omega 3 fatty acids, beneficial to the cardiovascular system, skin and digestive system.

Recommended: Organic Hemp Protein

WHY DIDN’T I LIST SOY PROTEIN?

In my practice I do not recommend soy protein to anyone. Soy is usually genetically modified (GMO) and may cause a variety of negative health effects.

This protein can reduce thyroid function, enlarge the thyroid, or it can disrupt the endocrine system due to presence of estrogen-like compounds.

Based on research, I do not recommend soy protein powder. Thankfully we have much better options!

HOW DO I DECIDE?

The protein powder I choose for my clients and for myself depends on several factors:

·         Health needs

·         Type of workouts

·         Lifestyle and personal preference

·         Eating habits

·         Budget

In addition, I suggest using two or even three different types of protein powders to ensure a full range of amino acids for good health, muscle repair, and to prevent development of sensitivities. 

If you have questions regarding your food, weight, or health issues, please contact me and I will be happy to work with you.

Please share this article with family and friends who would benefit from reading it!

To your health,

Maria Pawlicka M.Sc., BAA, CNP

Healthy Quinoa Salad with Mixed Veggies - Recipe

This salad can be a perfect dish while enjoying the long weekend in the cottage. 

Quinoa is considered a whole grain and is a part of anti-inflammatory food. This grain is a good vegetarian source of vitamins, protein, mineral and fiber. Enjoy!

Ingredients

Serves: 5

Salad

·         2 cups cooked quinoa

·         3 green onions, chopped finely

·         1 cup Napa cabbage or spinach chopped finely

·         ¼ cup mushrooms, sautéed, sliced thinly

·         ½ cup Greek feta cheese for garnishing

Dressing

·         1 tablespoon organic raw apple cider vinegar (Bragg)

·         1 lemon, freshly squeezed

·         3 tablespoons olive oil, organic and cold press

·         1 teaspoon raw honey

·         1-2 clove garlic, minced

Instructions

1.      Place all ingredients in large bowl and mix.

2.      In a small bowl, mix together ingredients for dressing.

3.      Pour dressing over the quinoa and veggies.

4.      Serve immediately.

Cooking Tips:

1.       Rinse quinoa before cooking. This will remove a bitter or soapy aftertaste when cooked. 

2.       Toast quinoa in a skillet. Toast quinoa with coconut oil for a few minutes over low fire to bring out more of its nutty flavor.

3.       Instead of water, cook quinoa in chicken, mushroom, or vegetable broth.

4.       Add flavor with different herbs and spices according to your liking. E.g. rosemary, a clove of smashed and chopped garlic, or a dash of Himalayan salt and pepper.

5.       Use a clean fork to separate and fluff up quinoa after cooking.

6.       Do not overcook. Nobody likes mushy quinoa, or worse, quinoa that sticks to the bottom of the pan.

Remove excess water. After cooking, you can remove the remaining liquid by draining it using a fine mesh strainer, or by opening the lid of your pot and allowing it to evaporate.

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