Turmeric Breakfast Bowl

turmeric breakfast bowl

Unless you take turmeric as a supplement or make Indian food for dinner everyday, it can be quite challenging to get the bright yellow spice into your diet. As with most nutrients, turmeric is better assimilated by the body when it is eaten in a meal, in which other nutrients can help the body absorb all of the different components of whole foods (if you do take a turmeric supplement, try taking it with your meals as opposed to on an empty stomach to increase absorption).  Pepper and ginger, in particular, increase the absorbability of turmeric by 2000% (study by G. Shoba, D. Joy and T. Joseph published in Planta Medica in 1998). 

Dr. David Servan-Schreiber writes about the groundbreaking studies that have been done on turmeric in his book Anticancer, A New Way of Life, many of which have focused on curcumin, the compound in turmeric that prevents the development of tumors and inhibits the growth of a variety of cancers.

The following recipe is an easy way to surprisingly incorporate turmeric into breakfast!

 

Turmeric Breakfast Bowl

serving of homemade granola or nut/seed mix
serving of goat yogurt, sheep yogurt, coconut yogurt or almond yogurt
variety of fresh berries and other fruit of your choice 
(we used blueberries, raspberries, strawberries and papaya because berries are low glycemic and super anitoxidants, while papaya provides digestive enzymes)

 

Turmeric Cream: 

This makes 1 serving.  You can make larger batches of the recipe and store in the fridge to have for other meals.
 

1/2 tsp turmeric 
1 Tbsp tahini
1/2 tsp raw honey (or more for your sweet preference)
pinch ginger powder (to increase absorption) 
very small pinch black pepper (to increase absorption) 
water to thin out

Directions:

1. Mix all of the turmeric cream ingredients together.  Add a few spoonfuls of water to the mixture gradually to make a consistency that can be easily poured.

2. Combine the other components of breakfast in a big bowl- yogurt, granola, fruit.  Drizzle turmeric cream on top.

Turmeric Blueberry Muffins

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blueberry turmeric muffins

These golden coloured muffins are a treat for the the eyes and use the cancer-fighting spice turmeric in the most unexpected of ways!  This recipe has been inspired by and adpated from Turmeric Breakfast Muffins, posted by Green Kitchen Stories.  The compound curcumin gives turmeric its bright yellow colour and provides the anti-inflammatory property that helps prevent cancer. 

Turmeric Blueberry Muffins

3 Tbsp coconut oil, melted
1 banana, mashed
3 Tbsp yogurt (or use your favourite dairy free yogurt)
2 eggs

1 Tbsp coconut sugar
2 tsp turmeric
1/2 tsp cardamom
pinch sea salt
3/4 cup almond flour
1/4 cup coconut flour

1 cup blueberries

Directions:

1. Preheat the oven to 350. In a food processor mix together the banana, 2 eggs, and 3 Tbsp yogurt until creamy.  Add in the coconut oil.
2. Fold in the dry ingredients and pulse the food processor a few times, until batter is combined.
3. With a spoon mix in the blueberries.
4. Spoon into lined muffin tin (will make 24 mini or 12 normal sized muffins)
5. Bake for 20-25 minutes, until knife comes out clean.

Vegan Cream of Broccoli Soup

vegan cream of broccoli soup, coconut milk, parsnips

This creamy soup is absolutely delicious, without the the side effects of consuming too much dairy.  You won't even know that it is missing the cream!  Eating the broth made from cooked broccoli is one of the best ways to consume the anti-cancer nutrient glucoraphanin.  Once eaten, the body processes this compound into sulforaphane, which helps to protect cells.  Broccoli is also a great source of fiber, which helps to transport toxins out of the body and reducing risk of cancer.

We've made this recipe as simple as possible without compromising ingredient quality, so that you can put it all together for dinner easily and quickly.

Cream of Broccoli Soup

1 head of broccoli, chopped (including the stalk)
2 parsnips, chopped
2 small/medium yellow onions, chopped
2 cloves garlic, chopped
1 can coconut milk
4 cups vegetable broth (you can use a good quality organic boxed brand)
2 Tbsp coconut oil or ghee (clarified butter) or organic butter
sea salt to taste
black pepper to taste
pinch nutmeg (optional)

Topping: hempseeds and fresh sprouts (or you could use chopped parsley)

Directions:
1. Saute the onions and garlic in coconut oil, ghee or butter for a few minutes until softened.
2. Add the broccoli and parsnips and saute for another few minutes.
3. Add the broth and coconut milk.  Bring to a boil, then cover and reduce to simmer.
4. Simmer for 20-30 minutes, until all vegetables are soft.
5. Blend in a blender until creamy.  Add sea salt and pepper to taste.
6. Top with hempseeds and fresh sprouts.

Not Your Bubby's Latkes

 
latke_channukah

It's Channukah, which means it's time to eat lots and lots of latkes.  These deliciously, Jewish savoury treats are also known as potato pancakes and they are a must this time of year.

Traditionally, latkes are made with white potatoes, white flour and are fried in lots and lots and lots and lots of oil.  While they taste oh-so good, they aren't terribly healthy and they often lead to bloated, gassy bellies....yuck.

We have updated bubby's recipe and come up with our own minor spin on the traditional to bring you healthy, delectable and crispy latkes for your enjoyment.

Not only do we have the recipe for you - but we also have a quick 25 second video on how to make the perfect, modern latke!


Ingredients:
1 lb sweet potatoes (2 small potatoes or 1 big potato)
1 yellow onion
1/4 cup gluten free flour (we used buckwheat, feel free to use brown rice flour, quinoa flour, etc)
1 tsp fine sea salt
2 eggs

Directions:

  1. Rinse your sweet potatoes and grate them.  If you have a food processor I highly recommend using the grating option, it saves a lot of time.  Leave the skin on, not only does it add extra fiber but it also gives your latke a crispier texture.

  2. Place the shredded sweet potato in a bowl and then shred your onion.  Place your shredded onion in a strainer or a cheese cloth and strain out the excess liquid.  Add the onion to the sweet potato.

  3. In a separate bowl, crack 2 eggs and whisk.  Then whisk in 1/4 cup of gluten free flour and 1 tsp of sea salt.

  4. Place the wet ingredients into the dry ingredients and mix around until the sweet potatoes and onions are well combined with the egg mixture.

  5. Form into latkes using your hand or a cooking scoop.

  6. Place on a tray lined with parchment paper.  Once the latkes are laid out, brush olive oil over the tops to allow for extra crunch and crisp.

  7. Bake in the oven at 375 for 15-20 minutes.

  8. Allow to slightly cool and serve with sheep or goat yogurt.  Sheep or goat yogurt have a slightly tart taste that compliments these sweet latkes really well.

latkes_channukah2


Brussels Sprouts Kale Winter Salad with Parmesan Mustard Almond Vinaigrette

brussels sprouts kale salad, parmesan mustard almond vinaigrette

This recipe is inspired from one of our longterm private cooking clients because she loves it!  We always focus on making vegetable dense dishes and finding ways to make those deep dark greens and cruciferous vegetables taste amazing.  While we don't cook with dairy products very much (most of the people we work with are sensitive to dairy and find that it causes congestion, inflammation and weight gain), we do enjoy indulging in some high quality, organic dairy every once in a while.  With the holiday season in full swing, there's no better time than now to indulge a little bit (especially when the dish is also packed full of vitamins and phytonutrients that will enhance your health).  In this recipe, we use organic and raw cheese, which makes it easier to digest dairy. 

Brussels Sprouts Kale Winter Salad with Parmesan Almond Vinaigrette

4-6 large kale leaves (you can use green kale or lacianto kale, either will work)
3 cups brussels sprouts
1/2 cup grated parmesan cheese, preferably made with organic and raw milk
1/4 cup olive oil
1 Tbsp dijon mustard
1/2 cup toasted almonds, chopped very finely
2 Tbsp fresh lemon juice

Directions:
1. RInse off the vegetable.  Slice the Brussels Sprouts very finely or shred in the food processor. Chop the kale finely.
2. Mix together the olive oil, mustard, and lemon juice.
3. Chop the almonds finely or pulse in food processor until finely chopped.
4. Toss all ingredients together in a bowl.

 

Gluten Free Berry Pancakes

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gluten free berry pancakes

Everyone deserves to enjoy pancakes every once in a while.  This holiday season, you can whip up an easy batch of pancakes that are gluten free and can be enjoyed by your friends and family who are sensitive to eating wheat or other gluten containing grains.

Depending on your dietary needs, you could use either coconut oil or butter in this recipe.  We love to use organic butter this time of year, as it is a nourishing and easily digested form of fat that our bodies need in the colder months.  Of course, coconut oil is a nourishing oil as well, but indulging in a little bit of butter once in a while can actually be supportive of you health (unless of course you have a sensitivity to dairy). 

Gluten Free Berry Pancakes

1 cup gluten free flour blend (just make sure that the blend you buy does not include sugar or refined flours like potato starch)
2 eggs
1.5 cups dairy free milk of your choice (we used almond milk)
1 Tbsp coconut oil or organic butter
2 cups mixed berries or berries of your choice

Optional:
maple syrup

Directions:
1. Heat a frying pan (we love to use cast iron) with 1 tsp coconut oil or organic butter for a few minutes, until hot.  Leave the heat on medium to prevent the oil from burning and being damaged.
2. Mix together the gluten free flour, eggs and dairy free milk in a bowl until blended.  The batter should be thick but liquid enough to quickly fall off the mixing spoon. 
3.  Make a small tester pancake in the pan (about 1 cm in size).
4. Once you know that the pan is hot, you can place a few spoonfulls of batter onto the pan to create a pancake (we usually do about 2 Tbsp of better per pancake). 
5. Cook for 1-2 minutes, until the bottom of the pancake is solidified.  Flip over and cook on the second side for 1-2 minutes.
6. Place pancakes in a warm oven (275 or 300 degrees) to keep hot for breakfast.  
7. Repeat until all of the batter is used up!  You will need to add more coconut oil or butter to the pan.
8. While the pancakes are cooking, gently heat the berries in a small saucepan for a few minutes until a bit of liquid has been created.  This will be used to drizzle on top of the pancakes. Set aside. 
9. Once the pancakes are all ready, you can serve them with the berry sauce drizzled over top.  Use maple syrup too, if you like!