Healthy Eating & Recipes

My stance on healthy eating is quite simple; I truly believe that we can be even happier and even healthier by following these cores of healthy eating while listening to our body’s personal response to food.  Having your diet overseen by a dietician or a naturopathic doctor can ensure you are meeting requirements for commonly missed macronutrients like protein and vitamin and mineral intakes. If you are suffering from specific symptoms or chronic disease, your dietary intake needs will change slightly and seeing a medical professional is advised.

I urge you to get excited about food and colours and cooking. Starting your day with your hands on fresh fruits and vegetables is such a wonderful feeling. Peeking into your garbage can and seeing next to no plastic containers and labels, a sign that you’ve relinquished your dependence on processed  foods, is quite the feat, and one that will pay off.  Food is the original medicine and eating for emotional, physical, mental and spiritual health has the power to transform your life.

My cornerstones to healthy eating:

  • Limit sugar; processed especially, but with natural sugars (fruit) in moderation.
  • Cut out processed foods; Some people will include these foods as a treat, but if you ask me, a homemade chocolate chip cookie is much more of a treat than any bought from the aisles of the grocery store. Your tastebuds, body and mind can be retrained if you so desire, to crave whole, unprocessed foods.
  • Choose whole foods, focus on colour and variety in fruits and vegetables; Naturopathic guidelines for vegetables suggest 7-10 servings per day (dark & leafy is best). It is possible!
  • Make plant-based foods a priority; aim for some meatless meals everyday/week
  • Get. Enough. Lean. Protein. And have some protein at each meal. Lean proteins are eggs, fish, chicken, turkey, or vegetarian sources.
  • Focus on complex grains over processed, simple starches.
  • Reduce plastics and chemical contamination of your food products.

**Where to get said whole foods? I really advocate for local farmer’s markets, where you can learn about the way the food is grown, usually from the farmers themselves. On the whole, I trust local family-run farms over large productive farms for finding fresh, nutrient-rich produce with limited pesticide and chemical residues.

 

Zucchini Noodles & Homemade Tomato Sauce

Zucchini Noodles & Homemade Tomato Sauce

 

Curried Organic Beef & Cauliflower and Smoked Eggplant Dip

Curried Organic Beef & Cauliflower and Smoked Eggplant Dip

 

Avocado, Lemon, Basil Pasta

Avocado, Lemon, Basil Pasta

 

Steak Salad

Grilled Steak Salad over Greens with Homemade Guacamole

 

Salsas

Fresh Tomato Salsa / Pico de Gallo & Mint Nectarine Salsa.

 

Fresh Pico de Gallo

Pico de Gallo

 

Mint:Nec Salsa Close Up

Mint & Nectarine Salsa

 

Butter Chicken Curry with wild brown rice mix, peas and pea sprouts. I make a big batch of the curry, freeze some and eat it throughout the week: chicken, onion, fresh minced garlic, fresh minced ginger, tomato paste, simmered fresh tomatoes, chilie paste, salt, butter chicken seasoning/madras curry seasoning/tandoori curry seasoning (whatever you please), coconut cream or milk. pinch of sugar; Optional: plain yogurt and enhanced spicing (cumin, clove, cinnmamon, cardamom; malasa seasoning - the beauty of Indian cooking is that you can choose the spice flavours you like and run with those while discarding the rest).

Butter Chicken Curry with wild brown rice mix, peas and pea sprouts

 

This is the best & easiest pasta dish I've ever had. It might not look too fancy, but it packs a punch of flavour. Made by my Italian boyfriend, this dish is a perfect lunch or side dish, easily made in less than ten minutes. Boil water and cook quinoa pasta until al dente (quinoa pasta is absolutely fantastic and marries perfectly with the flavours in this dish). Sautee chopped garlic, and fresh chopped tomatoes in olive oil, adding in fresh sweet basil near the end. Strain the pasta, toss with the sauce and place in a dish. Drizzle olive oil over top. Optional add ins: Sauteed onions and kalamata olives. **TIP: fresh organic tomatoes and basil really make this dish what it is :)

Easy Italian Pasta

 

Chocolate Chip Cookies, adapted from the recipe by Anna Olsen in her recipe book Sugar. I make mine with half semisweet chocolate chips and half mint chocolate chips because my family loves that combo, but any kind of chocolate combinations win here. This is THE BEST chocolate chip cookie I have ever had and wins over everyone! Here is a link to her recipe online: http://www.foodnetwork.ca/recipe/chocolate-chip-cookies-a-la-anna-olson/2633/

The Best Chocolate Chip Cookies

 

Homemade Sweet Potato Fries

Homemade Sweet Potato Fries

 

Mulled Wine

Mulled Wine

 

Zucchini & Carrot Ribbon Salad with Dill

Zucchini & Carrot Ribbon Salad with Dill

 

Sushi

Homemade Vegetarian Sushi

BrusselSproutSalad

Brussel Sprout Salad

Hummus

Sweet Potato Hummus

ProteinOatmeal

Tasty Protein Oatmeal

Green Juice

Zesty Morning Cleanse Juice