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Archive for the ‘healthy recipes’ Category

Meal Plans to Help Make your Life Easier

Posted on: August 21st, 2017 by Dr. Amanda Sue Cressman

Do you find it intimidating or overwhelming to prepare healthy foods for yourself or your family?  This is a common reasons why most people struggle with clean eating.  We all know the basics of eating better – lots of vegetables, added fruits, healthy proteins and clean carbohydrates work for many but it’s hard to actually do this on a consistent basis.

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Many people’s lives are full…full of many things and eating healthy foods generally falls off the priority list or is forgotten.  By the end of a busy day/week, it’s hard to make good decisions that are in alignment with how we wish to be eating.  Check out this article on Decision Fatigue by The Harvard Business Review.  Do you ever find yourself eating well and clean for the first part of your day but by the end are eating foods you wish you hadn’t?  We make dozens, some studies report hundreds of food-related decisions throughout our day and after deciding many things throughout the course of a day, we are tired and start making easier decisions which usually results in poorer choices for our health.  I know for myself, I have ideals of eating healthy foods but sometimes the inspiration falls short and I’m eating the same thing over and over or eating rice crackers and hummus at the end of a long day which although is an ok food, not a match for my constitution which does better on vegetables and a light protein.

So, we have begun a new program to help you eat clean and take away the work of deciding what to eat and when.  We are now developing Healthy Meal Plans to suit your specific dietary needs.  Weekly or Monthly recipe plans are put together for your specific needs.  Foods can be avoided specific to your needs and menus can be created specifically for your health goals (example: dairy-free, gluten-free, vegetarian, vegan, paleo, FODMAP, Anti-inflammatory, PCOS, Thyroid, Autoimmune, etc).

What’s included:

-a detailed shopping list is given for your plan

-a to-do list for the week of prepping food

-all the recipes

-micro and macronutrient breakdown

-caloric breakdown

And…we can make it for whatever serving size you want.  If you have a family of 5 we can ensure all recipes are specific for your 5 people or for one person. Prepping your week/month is incredibly easy as we do the work for you.

We started this program a month ago as many people were sharing their desire to eat well but that more support was needed to stay interested and consistent.  We hope this is the solution to help.  Pricing is located on our Meal Plan page and ask your Naturopathic Doctor: Dr. Cressman, N.D. or Dr. Reidl, N.D. if you have any other questions.

Attached is a sample 3-day eating plan to let you know what a plan would potentially look like.  sample-diet

This helps make eating delicious, healthy foods easier.

 

Kale Chip Recipe

Posted on: June 22nd, 2017 by Dr. Amanda Sue Cressman

Kale has made a serious come back from being one of the most unpopular veggies around to the most talked about.  I remember having to eat a cup of cooked kale/day when I had mono, some 25 years ago.  I had to eat this for a month straight, at the request of my dad who wanted to ensure I was eating nutrient dense foods to help heal.  Eating this kale helped boost my antioxidants, increased my immune supporting vitamins A and C, was anti-inflammatory and high in iron.

As trendy as it is now, it is an amazing food that provides numerous benefits to various health conditions.  I wasn’t impressed with eating it 25 years ago, but appreciated my father’s insight into knowing I would benefit from it.  If you are unsure of trying this popular food out, I’d recommend trying this recipe, as it’s delicious and easy to make.

Vegan “Cheesy” Kale Chips – Little Green Dot

I made mine with a dehydrator with 1/2 the seasons as recommended and they were tasty.  See what you think…a fun summer treat.

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Homemade Coconut Yogurt that actually tastes Great!

Posted on: April 10th, 2017 by Dr. Amanda Sue Cressman

I have been wanting to make yogurt for some time, as I grew up in a home where homemade yogurt was the only yogurt we consumed.  But I have a daughter with a dairy sensitivity so I wanted to make a coconut yogurt that not only tasted great but was actually thick and delicious like the greek yogurts available now.  Many of the coconut yogurts on the market are delicious but the stabilizers and gums don’t always agree with me.  So I needed to get creative and find a solution.

I was grateful to find a recipe that worked and for my Instant Pot that made it possible.  (An Instant Pot is an amazing device that is a yogurt maker, rice cooker, steamer, pressure cooker, slow cooker, warming pot and sautes all in one.  It’s amazing and has helped me make delicious foods in minutes compared to hours…and I have no affiliation with this company, just a big fan).

So, I made a great recipe from Amanda Naturally (not me…but a wonderful Holistic Nutritionist that makes delicious recipes).  I followed her recipe but instead of using a yogurt starter I used 3 probiotic capsules from my favourite probiotic and 2 tbsp of local maple syrup.  I also used a smidge more gelatin as I like my yogurt thick but may stick to the recipe next time.

It’s delicious and a great alternative for anyone wanting to make a dairy alternative yogurt that really tastes wonderful.  See what you think.

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Disclaimer: The information contained on this website is not intended nor implied to be a substitute for professional medical advice or instruction, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor on any matter relating to health or well-being.

Golden Milk

Posted on: November 13th, 2016 by Dr. Amanda Sue Cressman

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You may have heard about this in recent months/years but for some it’s new.  Golden Tea – or Turmeric Tea as it’s also known is a delicious (honestly, delicious) warm beverage to consider for this winter season.

I love warm drinks but sometimes grow tired of watery tea and want something more full and robust in flavour.  I secretly love hot chocolates and cafe mocha’s but need to drink on rare occasions as caffeine and I are not great friends.

So, why choose turmeric in your warm milk beverage?  Here are some reasons:

-it’s a strong antioxidant

-decreases inflammation

-supports liver detoxification

-aids in digestive function

-great for sports injuries

-it’s an anti-microbial

-cardiovascular support

-great at whitening teeth

So, it’s pretty fantastic and wonderful when used in a delicious recipe.  There are many recipes out there for Golden Milks/Lattes, etc but this is my favourite.  Turmeric Tea/Golden Tea Recipe from Wellness Mama

This tea may not be right for you, so always check with your Naturopathic Doctor before drinking (especially if frequently) to ensure it’s the right match for you, your health condition or medications you are currently taking.

Hope you enjoy.

Disclaimer: The information contained on this website is not intended nor implied to be a substitute for professional medical advice or instruction, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor on any matter relating to health or well-being.

My Favourite Gluten Free Recipes to help you create your Menu

Posted on: July 6th, 2016 by Dr. Amanda Sue Cressman

Going Gluten-free (GF) can be intimidating and many people don’t know where to start.  Whether you’re trying it out to see how you feel, needing to do so for health reasons or trying to cook/bake for someone who is GF…it can feel overwhelming.

Here is a list of some tried and true recipe ideas that I have enjoyed.  If you know me, you know I’m not a great cook…I don’t enjoy spending a lot of time in the kitchen and the last thing I want is needing to go to various stores to get different ingredients.  These recipes are generally – easy to make and you can buy most ingredients from either your local grocery store (Zehrs health section is usually the best match for me) and Bulk Barn.

See what you think and I hope these recipe ideas taste great for you too. (And most of these recipes are dairy free as well or allow for dairy-free substitutions.)

Breakfast Ideas

Grain-free Berry Granola – Healthful Pursuit

Banana Oat Blender Pancakes – Kitchen Treaty

Coconut Flour Chocolate Crepes – Healthful Pursuit

Sweet Potato Hash – Healthful Pursuit

Carrot Cake Baked Oatmeal – Oh She Glows

Soft and Chewy Sugar Free Granola Bars – Oh She Glows

Almond Flour Pancakes – Comfy Belly

Fluffy Coconut Flour Pancakes – Comfy Belly

Quinoa Granola – Comfy Belly

Blueberry Syrup – Nourishing Meals

Gluten Free Raspberry Scones – The Roasted Root

Mochaccino Chia Breakfast Pudding – Joyous Health

The Life-Changing Loaf of Bread – My New Roots

SMOOTHIES – here are Greatist’s 54 Top Smoothie Recipes

SMOOTHIE BOWLS – here are Greatist’s Top Smoothie Bowl Recipes  and some more that are Dairy Free Top Smoothie Bowl Recipes

Lunch Ideas

Spiralized Thai Salad Recipe – Against All Grain

Sea Salt Rosemary Zucchini Chips – Joyous Health

 My Favourite Detox Salad – Eat Yourself Skinny

Veggie Summer Rolls with Peanut Sauce – Avocado Pesto

Soft Gluten Free Sandwich Bread – A Little Insanity

10 Minute Grain Free Paleo Bread – Shiny Happy Food

Dinner Ideas

Coconut Cauliflower Rice – Healthful Pursuit

Sweet Potato Chickpea Buddha Bowl – Minimalist Baker 

Spicy Buddha Bowl – Crazy Vegan Kitchen

Sweet Potato Pizza Crust – Blissful Basil

Cauliflower Pizza Crust – Detoxinista

Zucchini Noodles with Creamy Avocado Pesto- Eat Yourself Skinny

Curried Cauliflower Soup – Cookie and Kate

Dessert Ideas

Black Bean Chia Brownies – Joyous Health

One Bowl Jumbo Chocolate Chunk Cookies – Oh She Glows

Fudge-tastic Brownies – Healthful Pursuit

Grain-free and Vegan Flourless Fudge Cookies – Healthful Pursuit

Raw Chocolate Cheesecake – Comfy Belly

Real Deal Chocolate Chip Cookies – Against All Grain

Fudgy Chocolate Tarts – Against All Grain

Banana Bread – Comfy Belly

Flourless Chocolate Pumpkin Muffins – Running with Spoons

Flourless Banana Bread Muffins – Running with Spoons

Fudgy Paleo Beetroot Brownies – The Roasted Root

Chocolate Avocado Pudding – Pop Sugar

Snacks

Chocolate Gelatin Bars – The Healthy You Project

Power Protein Balls – Caveman Strong

Crunch Raw Protein Balls – The Healthy Family and Home

Homemade Gummy Candies – Healthful Pursuit – Use a juice of your choice

Date Energy Balls – Detoxinista

Mint Chocolate Truffle Bites – A Virtual Vegan

Classic Almond and Cacao Energy Balls – Deliciously Ella

Dr. Amanda Cressman, N.D.

Need Help Eating More Veggies? Spiralize!

Posted on: June 19th, 2016 by Dr. Amanda Sue Cressman

Have you been in a slump with finding new and exciting ways of eating more veggies?  I can fall into a pattern of eating the same vegetables, prepared in the same way and it can get boring.  I was recently given a spiralizer and have had a lot of fun discovering new ways to enjoy more vegetables.  For some reason creating noodle like cuts of vegetables makes them more exciting and fun to eat.  And not just for my kids…it seems to work that way for everyone.  We all love playing with the long noodle-like carrot/beet/cucumber/zucchini cuts of vegetables.

If you want to learn more about spiralizing, check out this website, Inspiralized with information about what vegetables to spiralize and cooking techniques.

And I’d like to share a great recipe that tastes fantastic and will help increase your vegetable intake while decreasing your grain consumption.  It’s fantastic and comes from Eat Yourself Skinny.   See what you think and let me know if it was a hit in your home too.

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By: Amanda Cressman, ND. Naturopathic Doctor.

 

A Delicious Green Smoothie

Posted on: April 29th, 2016 by Dr. Amanda Sue Cressman

I have been on the hunt for a delicious green smoothie.  And, they are actually a bit hard to find.  I have made some weird concoctions with all types of vegetables (cabbage included) that have promised to be delicious but weren’t.  But I finally found one.

A patient introduced me to The Minimalist Baker.   She has delicious recipes with 10 or less ingredients and this Creamy Pineapple Cucumber Smoothie was a great find.

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So, why are green smoothies great?

  • They are nutritious with offering vegetables alongside their fruit counterparts.  Most green smoothies have about a 60/40 ratio of fruit/vegetables but if you’re comfortable you can aim for 50/50.  Some smoothies can rack up calories and sugar with only having fruit in them.
  • You have a more nutritionally dense smoothie that offers more vitamins, minerals and antioxidants.
  • The alkalinizing benefit of the greens.  The body is always striving for balance, including its pH.  The Standard American/Canadian Diet is very acidic in nature (meat, animal products, processed foods, sugar).  A green smoothie is very alkaline, offering a better balance to your pH.
  • They are easier to digest due to being pulverized and blended.  Some people can’t digest raw greens well but in a smoothie, you can consume your raw greens, enjoying the benefit of their nutrition without compromising a bloated tummy with gas.
  • Great for your bowels.  Liquid food is notorious for helping with constipation and adding greens accentuates this.  The added fiber and water content of the greens helps keep you hydrated and ensures your bowel movements are easier to pass.
  • Who should avoid green smoothies?  If you have a history of kidney stones, particularly oxalate stones, talk to your healthcare provider before consuming too many of these.

It’s not too difficult to add spinach or kale to a smoothie without altering the flavour.  Try this recipe and see if green smoothies are something you’d want to incorporate into your diet.  This one is so delicious, you’ll forget how healthy it is.

*This website is for information purposes only and is not a substitute for medical advice, diagnosis, or treatment.

Recipe for Spring

Posted on: March 21st, 2016 by Dr. Amanda Sue Cressman

Although it doesn’t feel like spring today, I thought I’d post a wonderful spring salad recipe that has gotten me excited for warmer weather.

This recipe is from one of my favourite cooks, Danielle Walker.  Her website, Against All Grain has grain free recipes that are as delicious as the photos suggest.  She is featured on our Resource Page as a go to website for detoxing and eating grain free.

Here is her recipe for Tangled Thai Salad.  It’s a wonderful way to recreate how we think about using vegetables.  This recipe needs a spiralizer to create long, lovely noodles from cucumbers, carrots, beets and whatever other vegetables you would want.  Hope you enjoy and that spring comes soon enough to help us enjoy more delicious salads like this one.

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Healthy Eating for a Busy Time of Year

Posted on: November 11th, 2015 by Dr. Amanda Sue Cressman

Fall and Winter are usually a very busy time of year with events, social functions and activities.  Many people I speak with have most of their weekends planned with outings leading up to the New Year.  Time is usually limited amongst the busyness and planning for healthy eating amongst it can be tricky.

On our website on the Resource page, I have a listing of some of my favourite websites for healthy recipes.  Many of the websites take into consideration any food sensitivities you may have and help make meal planning an easier experience.  One of the easiest websites to navigate is Leanne’s Healthful Pursuit where you can specify which meal you want, what eating style you’re eating (paleo, vegetarian, gluten-free, etc), how long you want the prep time to be and any key ingredients you would like to see in it (greens, legumes, chocolate, etc).

If you can get your meal planning organized for the week you’ll be eating healthy foods amongst a busy time of year and help keep energy and immunity high.  Hope these helps.

Oh She Glows – Award winning, Angela Liddon has hundreds of delicious vegan recipes and so much more.

Comfy Belly – Erica’s recipes are a combination of gluten-free, grain-free, dairy-fee, sugar-free and SCD….they are amazing.

Healthful Pursuit – Leanne gives you options to find recipes that are: gluten-free, grain-free, dairy-free, sugar-free, veggie, vegan or paleo.

Against All Grain – Danielle’s grain-free, SCD recipes.

Nourishing Meals – this site has endless fantastic recipes that are great for elimination diets, detoxes.

Joyous Health – Joy has great resources and recipes for a variety of dietary needs.

The Naked Label – this site helps us understand what we are eating through education but also gives great recipe ideas.

Sprouted Kitchen – Sara and Hugh’s whole foods made easy.

Roasted Veggies

Posted on: October 10th, 2015 by Dr. Amanda Sue Cressman

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Roasted Veggies are easy, delicious and a convenient way of getting more vegetables into your diet.  These are great on their own cold or hot or could be blended with water/milk for soup.  If you’re needing a change in your menu, consider this to help with healthy eating this fall.

These took less than 10 minutes of prep time, 40 minutes of baking and were a hit.

Ingredients:

2 lbs of organic carrots from the market or grocery store

3-4 huge cloves of garlic, minced

2 inches of ginger root, grated

a few tablespoons of avocado oil

Assemble on a tray and roast for 40+ minutes at 375F.

 

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