Recipes

Day 7: The Final Rice Bowl

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The final day! I am so humbled by everyone coming to the blog to check out these delicious recipes – and thank you to my amazing friends & colleagues for contributing their time and delicious recipes to make this blog series come to life.

It’s no secret that each of us live extremely busy lives – we are all studying to be doctors while simultaneously maintaining personal lives and perusing other dreams. It’s a balancing act that after 3 years, you’d think we had down pat, but it continues to be a learning process. This series came to life for me when I realized that my arsenal of make-ahead meals was lacking inspiration. I NEED to make large batches of food to ensure I’m eating a nutritious lunch or else I either won’t eat or I’ll find myself eating something I know is causing me more harm than good. Grab’n’go is vital for any busy body.

I hope you all enjoyed the recipes as much as I did and now have a fridge full of meals for the week ahead.

This final recipe comes from a recent dinner I had with friends before an intuition seminar. We went to Fresh, a vegetarian restaurant in Toronto that was new to me. My dinner was delicious, however, my girlfriend’s was better and inspired me to come home and recreate her bowl as my new lunch staple.

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Here is my adaptation of the Fresh Beach Bowl:

Ingredients:

2 cups Brown Basmati Rice

2 Chicken breasts

1 Avocado

1 Red pepper

1 Large sweet potato

Copped coleslaw mix

1/2 cup sunflower seeds

1 Lemon

3 tbsp Olive Oil

Oregano

Basil

Goat cheese

Directions: [Note: Preheat oven to 400]

Step 1: Cook 2 cups brown Basmati rice as per package instructions. Drizzle with 2 tbsp olive oil, and spice with salt and pepper.

Step 2: Scrub the sweet potato and microwave for 5 minutes. Bake (skin on) for 20 minutes at 400.

Step 3: Season 2 chicken breasts with salt, pepper, oregano, basil and the juice of 1/2 a lemon and bake for 20-25 minutes on 400.

[I like to cook my chicken breast in a dish with a bit of no salt added chicken broth to keep it moist]

Step 4: Slice red pepper and toss in a bowl with a bit of olive oil, salt and pepper and bake for 10-12 minutes until soft

Helpful Tip: I put my chicken and sweet potato in the oven at the same time and with 12 minutes left I tossed the red pepper onto the baking sheet with the sweet potato.

Step 5: While everything is baking, slice tomato and avocado.

Step 6: It’s time to build your bowls! Layer the bottom with rice and add red pepper, sweet potato chunks, chicken pieces, avocado, and tomato to the top. Sprinkle on sunflower seeds and goats cheese. Add a handful of chopped coleslaw for crunch. Squeeze the juice of a lemon wedge and enjoy!

The best part about this is recipe is it is so adaptable to what you have in the fridge or what you’re feeling like that day. It’s less of a stir-fry and more of a warm salad – and it’s delicious!

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I want to thank everyone again for joining us for the 7-day recipe giveaway – I hope you all took away a recipe that you can work into your weekly rotation. More importantly, I hope that having a freezer full of meals has alleviated some of the stress that is so common at this busy time of year.

The ladies each contributed a delicious and nutritious meal – if you’re looking for more inspiration for your health & wellness journey check out their blogs:

Emily Freistatter: https://emilyfreistatter.wordpress.com/

Emily Martin: https://celiacbynature.wordpress.com/

Samina Mitha: http://naturallycured.blogspot.ca/

Jodie Tatlock: https://freespiritedhealth.wordpress.com/

Kaitlyn Zorn: http://kaitlynzorn.wordpress.com/

Ashley Margeson: http://www.ashleymargeson.com/

Enjoy!

In love & health,

Kelsey.

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Day 5: Quick Spaghetti Squash Pasta

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Kaitlyn is another 3rd student at CCNM battling through this last academic year with me! She shares a delicious gluten-free recipe that uses spaghetti squash as an alternative to pasta noodles. I love this option when craving pasta as a healthy and nutritious substitute. This recipe is great for those nights where you need to use up some veggies left over in the fridge. Check out Kait’s blog here to find out more about her health journey!

 

Quick Spaghetti Squash Pasta (gluten-free, paleo)

I have this meal every week, simply due to its ease and health benefits!

Ingredients:

  • 1 spaghetti squash
  • 1 can/jar of tomato sauce
  • Any vegetables you have in the fridge (ex. peppers, mushroom, zucchini, onions)
  • Crushed garlic
  • Ground meat (I used turkey)
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp cayenne pepper
  • salt and blacker pepper to taste

Directions:

Poke holes with a knife in the spaghetti squash. Place in a microwave safe dish with water covering the bottom of the dish. Microwave for 15-20 minutes. There is the option to bake the squash at 375 degrees celsius, this will take about an hour. For times sake, I have included this microwave option. Chop your vegetables and set aside. In a frying pan, cook ground meat in a small amount of water (or cooking oil such as avocado oil), until pieces are no longer pink. This takes about 10 minutes. At the same time, sauté vegetables and garlic in water or oil until tender. At this point, add jar of tomato sauce with herbs and simmer for 5 minutes. Add the meat and sauté for another few minutes. To prepare the squash, put on oven mitts, as it will be hot! With a sharp knife, cut the squash in half lengthwise. Let cool for 5 minutes. Scoop out seeds with a fork (this is a bit tricky and will probably require you to do it with the oven mitts on). You can dispose of these seeds or bake them for a snack later J. With the fork, scrape the squash “noodles” from the skin of the squash and scoop out into a bowl. The “noodles” should be slightly darker yellow and soft, if it still seems hard in some parts you made need to microwave it a bit longer. If this is the fist time using squash, don’t worry it takes a bit to get the hang of using it! Scoop squash “noodles” into dinner bowl with a scoop of meat and vegetable sauce. Voila – your gluten-free, low-carb, paleo pasta is served!

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Day Four: Warming Sweet Potato and Kale Soup

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Soups are a great meal to have handy in the fridge during those busy weeks – especially now that winter has hit. Making your own homemade soup is SO easy and will be lower in sodium and preservative-free. Jodie, author of Free Spirited Health, shares a delicious soup with us for Day 4.

If you’re anything like me then you’re probably always chilly, long for the sun, and love sitting beside a warm fire. These qualities are the reason I always turn to hearty soups during the winter months. In Asian Medicine warming foods during cold seasons are thought to help our body’s function optimally. And, did you know that Sweet Potatoes are full of vitamins (especially A and C), they help regulate our digestive tracts, and can even help fight stress with their relaxing properties? Not to mention the health benefits of Kale: natural antioxidant (to help detox our bodies from toxins), anti-inflammatory, and a great source of iron and calcium.

 

Jodies Pic

 

Ingredients:

  • 1 tbsp (15ml) olive oil
  • 1 cup chopped sweet-onion
  • 1 cup chopped celery
  • 1 cup chopped carrots (I’ve recently been switching this to squash)
  • ½ tsp salt and pepper
  • 4 cups low-sodium vegetable or chicken broth
  • 6 cups of cubed sweet potatoes
  • 4 cups chopped kale

 

Directions:

  • Heat oil in a large saucepan at medium to high heat
  • Add onion, celery, carrot (squash if you prefer), salt and pepper
  • Cook until tender (approx. 5 minutes)
  • Add broth and bring to a boil
  • Add sweet potatoes and bring to a simmer
  • Cook until sweet potatoes are tender (approx. 10 minutes)
  • Finally, add Kale and cook for 10 minutes (for best results, remove stems and massage in warm water before adding)
  • Let cool slightly
  • Depending on preferred texture: mash with a hand-held potato masher or transfer to a blender in small increments until smooth
  • If desired, add water until preferred thickness
  • Sprinkle on favourite spice (warmer spices are: cinnamon, crushed red pepper, cayenne, or ginger)

 

Makes approx. 6 servings and each serving contains:

  • 190 cal
  • 4g protein
  • 3g fat
  • 7g fibre

 

This soup is perfect for anyone who is always on-the-go and finds packing a lunch difficult. Make this on a Sunday and fill 6 Mason Jars for an easy, healthy, and delicious pre-made lunch during the long and busy weeks!

Enjoy!!
Jodie

 

As a student of Naturopathic Medicine I am passionate about inspiring health in myself and in others – I believe that health extends further than our physical symptoms and treating the mind and soul are equally important. Please like my blog to see more about myself and to check out my other posts. www.freespiritedhealth.wordpress.com

Connect with Jodie on Facebook @ Jodie Tatlock, on Instagram @jodietatlocknd, on Twitter @jodietatlock and follow her blog Free Spirited Health.

 

Day Three: Healthy and Delicious Sheppard’s Pie

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Day 3 brings one of my personal favourite go-to meals that supplies our household with lunches for the rest of the week. A family favourite and simple to make! So glad Samina is sharing her adaptation with all of us. Samina shares lots of health and wellness tips over on her blog Naturally Cured – check it out!

Hi everyone! I’m a 3rd year naturopathic medical student at CCNM. I am super excited to share my Sheppard’s Pie recipe with everyone. When I first started undergoing care with naturopathic medicine, I was encouraged to establish a well-balanced diet. This is when I truly started my journey to leading a healthy lifestyle. I first started to adjust my diet so that I was getting lots of vegetables and fruits while eliminating refined sugars and processed foods.

 

Sheppard’s Pie was my favourite dinner growing up! So, I decided I would try to modify the recipe to include some sweet potatoes and some more vegetables. Sweet potatoes have become a big favourite of mine. Even though sweet potatoes are known to be a high calorie starch, they have a higher amylose to amylopectin ratio than white potatoes. Amylose raises blood glucose levels quite slowly, which is beneficial in blood sugar regulation. Sweet potatoes are considered an excellent source of beta-carotene. Additionally, they are known to be rich in dietary fiber.

 

My Sheppard’s Pie recipe brings me some serious nostalgia to my childhood days. The recipe will warm you up and satisfy your taste buds with the smooth texture of the sweet potatoes combined with the mouth-watering meat mixture! Best of all, there is enough so that you can have it for leftovers the next day.

 

Overall, I believe that by working on the foundations of health, which include a well-balanced diet, exercise and stress management, we can lead healthy lives. Come check out my blog to discover some other healthy recipes and learn about my journey towards living a healthy lifestyle.

http://naturallycured.blogspot.ca

 

Sheppard’s Pie Recipe

           

            Ingredients

1 lb. ground beef, raw

2 carrots, finely chopped

1 cup onion, finely diced

3 stalks of celery, finely diced

1 clove of crushed garlic

½ cup of beef broth

2 tbsp extra virgin olive oil

1 tsp barbecue sauce, (replaces Worcestershire sauce)

Salt & Pepper to taste

1-2 medium to large sweet potato, peeled & diced

 

Instructions

Filling

  1. Preheat the oven to 400°F.
  2. On medium heat, sauté carrots, onions and celery with a tablespoon of olive oil until onions are translucent.
  3. Add the ground beef, crushed garlic clove, and include a generous amount of salt and pepper.
  4. Cook until the beef is brown and the vegetables are soft.
  5. Include the beef broth and barbecue sauce to the pan and cook on low for 10 minutes.
  6. Place mixture in a 6 x 8 inch ovenproof dish. (We used a glass dish)

 

Topping:

  1. Cut the sweet potatoes into cubes and place in a pot of salted water. Turn to a boil and cook for about 15-20 minutes or until tender. *You should be able to put a fork through the potatoes.
  2. Drain and mash the sweet potato.
  3. Drop spoonfuls of the sweet potato over the beef mixture. Then spread it all over.
  4. Bake for 30 minutes at 400°F then broil on high for 5 minutes.
  1. Let it cool for a couple of minutes then, serve warm.

 

Recipe adapted from Ditch the Wheat

 Samina 1 Samina 2

Day Two: Butternut Squash Mac’n’Cheeze

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How was Day One?! Here is a delicious recipe from (another) Emily that she has adapted to follow some food restrictions she has. Emily started blogging here to share her food journey with other individuals managing Celiac Disease. Make sure to check some of her other awesome recipes and health tips!

 

My name is Emily and I’ve been blogging for about a year now! I started Celiac By Nature because I wanted a place to talk about the struggles I have gone through since being diagnosed with celiac disease and the different things I have tried as I work towards better digestive health. It can be really frustrating and sometimes lonely to be struggling with a chronic disease and I wanted to be able to help other people going through the same things! I blog about eating gluten free while traveling, diets I have tried, gluten free recipes, and other general health topics! You can be sure that there is never any gluten on my blog!!

 

I have cut out tons of different foods over the last few years to try and figure out my triggers. It has been a really challenging experience but also really rewarding and kind of exciting as I start to see major improvements! The diet I saw the most benefit from was the low FODMAP diet. For more information on it check out my blog post here: https://celiacbynature.wordpress.com/2013/10/20/the-low-fodmap-diet/

 

With all my dietary restrictions, I have to be very creative with recipes and make sure to stay on top of meal planning, especially during busy times! The following recipe is one of my favourites to make when I’m busy because it is simple, nutritious, and makes enough for a lot of meals! I also love this recipe because it is so versatile! My version is gluten free, dairy free, and low FODMAP but you can make whatever adjustments necessary for your diet. You could add some canned tuna to give it some extra protein, you could add cheese instead of nutritional yeast for a more authentic mac and cheese experience, and you can use whatever pasta you like best!

 

BUTTERNUT SQUASH MAC ‘n CHEEZE (Vegan, Gluten-free, Nut-Free)

Ingredients:

  • 1 butternut squash (Only use 1 cup of it for the cheeze sauce)
  • Olive oil, salt, pepper
  • 1 tbsp earth balance (or butter)
  • ¾ cup almond milk
  • 1 tbsp arrowroot powder
  • 6 tbsp nutritional yeast
  • ½ tbsp lemon juice
  • ½ tsp salt and black pepper
  • Pasta of choice (I used gluten free pasta)
  • Swiss chard (or whatever mix-in you would like to add)

Directions:

  1. Roast butternut squash at 425F for about 40 minutes
    1. Peel and chop the squash into cubes
    2. Coat with olive oil, salt, and pepper
    3. Place cubes into a casserole dish (lined with tin foil)
  2. Prepare cheeze sauce
    1. In a pot on the stove top, add earth balance and melt over low-medium heat.
    2. In a bowl, whisk milk and arrowroot powder together to get rid of any lumps and then add it to the pot and stir.
    3. Stir in nutritional yeast, lemon juice, salt and pepper.
    4. Whisk over low heat until the sauce thickens slightly (about five minutes)
  3. The recipe also says to add Dijon mustard, onion, and garlic. I don’t add these and it still tastes delicious but they would definitely be a good addition if you tolerate onion and garlic (they are not low FODMAP).
  4. Prepare mix-ins (I have only added swiss chard but I think you could add almost any veggie!)
    1. Wash and cut swiss chard into pieces
    2. Heat some olive oil in a frying pan and cook the swiss chard to your liking (I cook mine for about 5 minutes).
  5. Cook pasta according to the package directions.
  6. When the squash is done roasting, add 1 cup of squash and the cheeze sauce to your blender and blend until smooth.
  7. In a large bowl, combine cooked pasta and cheeze sauce/butternut squash mixture and mix until the pasta is coated with the sauce. Then, add the mix-ins. You can also add any left-over roasted squash.
  8. And you’re done!! Enjoy it warm or put it in the fridge so you have pre-prepared dinner for yourself all week 🙂

 

Adapted from: http://ohsheglows.com/2011/10/03/butternut-squash-mac-n-cheeze/

 

I hope that you enjoy this recipe as much as I do and that you have a happy and healthy winter season!!

 

Emily

 

I originally posted this recipe on my blog last year at: https://celiacbynature.wordpress.com

 

Day One: Apple Cranberry Breakfast Crisp

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Today’s Guest Blogger is Emily Freistatter, author of this blog. She brings us a delicious breakfast recipe that can be transported and warmed up whenever your heart desires. Eating breakfast is such a vital part of your day – fueling you to take on whatever the day may bring. My mouth is watering already…

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Hi, I’m Emily and I’m a third year naturopathic student at the Canadian College of Naturopathic Medicine. Over the past 5 years I’ve eaten my way across the spectrum of foods & diets. It’s taught be a lot about meal prep, cooking, and optimal nutrition for health. My current philosophy is: listen to your body & nourish it with good quality, whole foods. Hope you enjoy the following post and check out my blog for more!

In the chaos of busy mornings it is easy for breakfast to get neglected. But, as I’m sure everyone has heard before, breakfast is a very important meal. When you wake up in the morning your body has been fasting all night. It needs a hearty & nutritious breakfast to refuel and perform optimally throughout the day. As well, eating a satisfying breakfast will prevent you from snacking or overeating later in the day.

As a student who likes to maximize her time spent sleeping I look for a breakfast that can be prepped and eaten in 15 minutes or less. But it has to be filling enough to keep me going for the day ahead. This recipe fits the bill.

It takes about an hour to make, but when prepped on Sunday can ensure you have an amazing breakfast all week long. And the simple ingredient list will provide you with fiber, protein, healthy fats & a good serving of fruit, all before 10am!

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Apple Cranberry Breakfast Crisp

Makes 6 servings

Inspired by this recipe (hyperlink to http://ohsheglows.com/2011/04/18/vegan-flourless-strawberry-apple-breakfast-crisp/)

Filling:

  • 4 medium-sized apples, chopped*
  • 1 ½ cups whole cranberries (fresh or frozen)
  • ¼ cup cane sugar
  • ½ tsp cinnamon
  • ¼ tsp salt
  • 1 tbsp lemon juice
  • 2 tbsp chia seeds
  • 1 tsp pure vanilla extract

Topping:

  • 1 cup almonds, processed until chunky
  • ½ cup rolled oats (not quick cook)
  • 1 tbsp maple syrup
  • 2 tbsp coconut oil (melted)
  • Pinch of salt
  • ½ tsp pure vanilla extract

Directions:

  1. Preheat oven to 400F and grease a 1.4L casserole/glass dish with coconut oil.
  2. Mix all filling ingredients together in a large bowl. (Note: if using frozen cranberries you do NOT need to thaw them before cooking)
  3. Process almonds until chunky (pea-sized & smaller) in a food processor or magic bullet. Mix almonds with the rest of the topping ingredients in a medium-sized bowl. Add ½ cup of the topping mixture into the bowl with the filling ingredients & mix together.
  4. Pour filling into the prepared dish. Sprinkle the rest of the topping over the apples.
  5. Cover dish with a lid or tinfoil poked with holes (topping will burn if not covered). Bake for 40min, or until apples are tender. Serve immediately or store for up to 1 week in the fridge.
  6. To Reheat: scoop the desired serving size into a microwave-safe bowl. Drizzle it with a little milk & microwave for 1-2min. Top with anything you like: almond butter, banana, coconut, maple syrup, etc.

* I didn’t peel my apples but you can if you would like. I used Cortland apples but I think any variety would work.

Comment below to let us know how you like the recipe! Don’t forget to check out the other delicious recipes Emily has posted over on her blog (click here) or connect with her on Facebook @ Emily Freistatter.

Day one was a success in my books – what do you think?

In love & health,

Kelsey

An afternoon pick-me-up that’s not coffee…

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I am a lover of all quick, healthy snacks. Especially when my days are 10-12 hours long and I know I’m going to need to fuel my body appropriately to get me to the finish line. That mid-afternoon coffee craving is real, and I’ve been battling for years, but I find I can keep my energy up with healthy, protein-packed snacks that satisfy my sweet tooth and give me a boost.

There are so many Pintrest (Are you following me on Pintrest yet? Click Here) recipes for protein energy balls but it took me 4 tries to make up my own version that works. So here it is – the BEST protein energy ball to pack in your purse for those mid-afternoon slumps.

Ingredients:

1/2 cup oats (gluten free option)

1/3 cup ground flax seed (better to purchase whole flax seed and grind yourself to ensure you are getting all the essential oils)

1/3 cup dried coconut

2 tbsp chia seeds

1/2 cup mini chocolate chips (I use a dairy-free version by Enjoy Life)

1/2 cup creamy natural peanut butter (I like MaraNatha or Natur brands – any other brand I’ve tried they have come out too dry)

1/3 cup organic honey

1 tsp cinnamon

Stir all the ingredients together in a bowl. You might be thinking “this doesn’t look like enough moisture” – trust me, it is! Just keep stirring and packing down the ingredients. When it looks mixed, place the bowel in the fridge for 30 minutes to allow the mixture to set. Afterwards, begin rolling 1 inch balls and place them in an air-tight container in the fridge. Last for 1-2 weeks! The rolling is a messy process, stick with it! No raw ingredients here so feel free to lick that PB-goodness afterwards. 😉

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Let me know what you think by commenting below!

In love & health,

Kelsey