healthy recipes | TouchStoneHealth

Archive for the ‘healthy recipes’ Category

Ayurvedic Medicine: The Health Benefits of Cumin Water

Posted on: May 21st, 2024 by TouchStone Health

By Senthil Krishnasamy, Ayurvedic Practitioner

In Ayurveda, cumin water has been shown to have many health benefits including:

1. Aids Digestion: Cumin water stimulates the secretion of digestive enzymes, improving digestion and reducing bloating and gas.
2. Boosts Immunity: Rich in antioxidants, vitamins A and C, cumin water helps strengthen the immune system and protect against infections.
3. Promotes Weight Loss: It can boost metabolism and help burn fat, making it a useful addition to a weight loss regimen.
4. Improves Skin Health: The antioxidants in cumin water can help prevent premature aging and improve skin texture.
5. Regulates Blood Sugar Levels: Cumin water can help regulate blood sugar levels, making it beneficial for people with diabetes.
6. Enhances Lactation: It is believed to improve milk secretion in lactating mothers due to its high iron content and other essential nutrients.
7. Treats Respiratory Disorders: Its anti-inflammatory properties can help relieve symptoms of asthma, bronchitis, and other respiratory issues.
8. Detoxifies the Body: Cumin water helps in flushing out toxins from the body, promoting overall health.
9. Reduces Inflammation: Its anti-inflammatory properties can help in reducing inflammation and pain associated with conditions like arthritis. Incorporating cumin water into your daily routine can be a simple and effective way to enjoy these health benefits.

Here’s how to prepare it:

Ingredients:

1 to 2 teaspoons of cumin seeds

2 cups of water

Instructions:

Measure and Boil Water: Pour 2 cups of water into a pot and bring it to a boil.
Add Cumin Seeds: Once the water is boiling, add 1 to 2 teaspoons of cumin seeds.
Boil the Mixture: Let the mixture boil for 5 to 10 minutes. This allows the seeds to infuse thoroughly into the water. Strain and Cool: After boiling, turn off the heat and let the mixture cool down to a drinkable temperature. Strain the water to remove the seeds.
Serve: Pour the strained cumin water into a cup and drink it warm.
Optional Additions: – Lemon: Add a few drops of lemon juice for additional flavour and vitamin C. Honey: Stir in a teaspoon of honey for sweetness and extra health benefits.

By boiling cumin water, it can enhance its flavour and potential benefits.

“In our Ayurvedic practice, we employ numerous therapeutic strategies for gastrointestinal disorders, utilizing various herbal medicines to treat these conditions.”

“If you have any questions, please send an email to sencajal@gmail.com.”

Bonnie’s Favourite Breakfast Bake:

Posted on: April 6th, 2023 by TouchStone Health

Pineapple, Banana Bake with Oats and Quinoa

Bonnie Snyder, Registered Massage Therapist

This recipe works as a hardy breakfast that keeps me massaging all morning until lunch. I have modified the original from berries to pineapple because it goes well with the toasted coconut and I try to get them when they are on sale. Enjoy…

Ingredients

1 cup quinoa, uncooked

1 cup steel cut oats, uncooked

3 medium very ripe bananas, sliced

1/2 cup unsweetened coconut flakes, toasted (optional)

2 cups milk of choice (I used oat milk)

4 large eggs

2 1/2 cups fresh chopped pineapple

1 – 2 tbsp maple syrup

1 tsp pure vanilla extract

1/2 tsp cinnamon

Dash of salt

Directions

1. Rinse quinoa and oats with cold running water until water runs clear, about 3 times. Drain well and set aside. Get your fruits ready: slice bananas and chop pineapple. Set aside. Toast coconut in a small skillet on low – medium or in the oven at 375 degrees F until golden brown. (Be careful not to burn). I like big coconut flakes but the shredded works fine. Set aside.

2. In a medium mixing bowl whisk milk, eggs, maple syrup, vanilla, cinnamon and salt. Set aside.

3. Preheat oven to 375 degrees F and coat 9 x 13 inch baking pain with coconut oil. Lay half of bananas and pineapple in an even layer on a bottom. Using a spoon or spatula, spread rinsed quinoa and steel cut oats on top. Top with remaining banana and berries. Slowly pour liquid mixture in the corner of the baking dish without disturbing the set up.If you pour the liquid abruptly in the middle of the dish, all fruit might float on top. We arelooking for evenly distributed fruits and sweetness in every slice.

Sprinkle with toasted coconutflakes, if using, and bake for 60 minutes uncovered and make sure the middle is set when you take it out.

4. Remove from the oven and let cool for 45 – 60 minutes. Cut into slices and serve hot, warm or cold with a dollop of fat-free Greek yogurt if desired or oat milk.

Storage Instructions: Refrigerate covered for up to 5 – 6 days.

Notes

I make a large batch and freeze portions in my freezer to use during the week. You could half the ingredients for a smaller batch.

*** Can substitute pineapple with 2 cup blueberries and 1 cup raspberries or any other fruit. Can also substitute coconut with sliced almonds or other nuts.

Recipe inspired/adapted from Berry Banana quinoa steel cut oats.

Quick and Healthy Breakfast Idea: Mung Bean Crepes

Posted on: February 13th, 2023 by TouchStone Health

By Swapna Viswanathan, Holistic Nutritionist

Breakfast is the first meal of the day, and you might want to make it as healthy as possible. Sometimes in the quest for making it very healthy you might observe skipping the breakfast that day and grabbing something to eat on the go. One of the quickest and healthiest breakfast recipes with fat and protein that I give my clients is Moong Dal Chilla (aka green mung beans crepes). Moong dal chilla is a traditional breakfast option coming from India. One of my childhood favourites as well!
Ingredients:
 Split Green mung beans 1 cup
 Water to soak the mung beans.
 Himalayan pink salt/rock salt
 Cumin seeds or grounded cumin 1 teaspoon
 Ginger 1 inch or as per your taste – it is spicy!
 Carrots grated ½ cup (or any vegetable of your choice)
 Cilantro 2 teaspoon chopped.
Direction to cook:
 Soak the mung beans overnight or for 5-6 hours.
 Blend the soaked mung beans with ginger, salt, cumin seeds/grounded cumin with little or few spoons of water to make the batter in the consistency for making a crepe.
 Add chopped cilantro and grated vegetables and mix the batter.
 Heat a pan and apply avocado oil or any healthy oil.
 Once the pan is heated, pour the batter with a deep spoon/ladle, and spread the batter to make the chilla/crepe.
 Once it is cooked on one side, flip the crepe/chilla to cook it from the other side as well.
 You can have it as it is or with a dip or with a green chutney!

You can keep the chilla batter in the fridge up until 3 days and use it with different vegetables.

Swapna Viswanathan is a Holistic Nutritionist at TouchStone Health. She loves helping clients with reversing pre-diabetes / diabetes, creating meal plans, fertility nutrition, postpartum nutrition, and general nutrition needs.

Healthy Banana Oat Cookies

Posted on: April 5th, 2022 by Anna Totzke

By Anna Totzke, R.Ac.

I love making these cookies….They are perfect for a snack or for breakfast!

Easy, delicious, healthy and are free of: sugar and flour. The can easily be made gluten-free with GF oats. I usually don’t measure the ingredients when making these cookies but they always turn out!

Base:

2-3 Bananas

3-4 Medjool Dates with pits removed

2 C. (approx.) Rolled Oats

2 Tsp. Cinnamon

Optional Ingredients:

Add desired amounts of:

-Flax Seeds

-Walnuts or other nuts

-Raisins

-Chopped Dried Apricots or other dried fruit

-Hemps Seeds

-Cloves, Ginger, other other spice

Instructions:

Add the Bananas, Dates, 1/2 Rolled Oats, and Cinnamon into a blender. Blend until all ingredients form a thick paste. Pour this batter into a medium bowl.

Add the rest of the Oats and other optional ingredients. Fold the ingredients together. The batter should be a little sticky but should be able to be formed into 1/2” thick patties. If they are too sticky, add more rolled oats. Feel free to make large cookies or smaller, if you like.

Bake in the oven for 16-18 minutes at 350 F on parchment paper lined cookie sheet.

Eat right away or after they are cooled, store them in a container for several days.

5 Ingredient Watermelon Feta

Posted on: June 21st, 2021 by TouchStone Health

Hello friends! This recipe creation is a new favorite of mine!! It is perfect for cooling off in the summer heats. It is crisp, fresh and light with still an abundance of flavor. Since I like to keep things simple, this recipe is only 5 easily accessible ingredients. It is also gluten and grain free. I hope you enjoy as much as I did!

Cook Time: 15-20 minutes
Serves: 4-5 people

Ingredients:

5 cups of cubed watermelon
¼ cup of olive oil (preferably a lighter tasting oil)
½ cup of crumbled feta
1 generous handful of basil
Juice from 1 large lime (or 2 tbsp of lime concentrate)
Salt and pepper

Instructions:

Begin by cubing watermelon into bite sized cubes. Place in a medium to large bowl.
Next, crumble in feta and add in basil either whole or torn into smaller pieces.
In a separate small bowl add olive oil and lemon juice, whisk together until well
combined. If you have a mason jar with a lid, vigorously shaking the olive oil and lemon
juice together in the jar works as well.
Season with a salt and pepper, pour dressing over salad and mix all ingredients together
till watermelon is evenly coated.
Plate and enjoy! (Tastes best chilled)

In Wellness,
Jill Jackson, CNP, NNCP

Great Gluten-free Recipes

Posted on: May 1st, 2020 by TouchStone Health

Written by: Amanda Cressman, N.D.

If you are like most people I have spoken with in the last few weeks, eating balanced meals that are healthy has been tricky. There are so many reasons for this – less access to grocery stores and fresh foods, the sheer stress of shopping and the emotional eating that can occur from the stress and sadness of all the changes to our lifestyle. Even just being home all day, everyday, where the kitchen is central to the home, it’s easy and understandable as to why many are eating more frequently than we need to.

When stress levels are high, blood sugar changes occur, whereas the body is needing to provide glucose to support the stress response. Sugar cravings can increase and with chronic stress, weight changes then happen, specifically around the midsection.

For many, the past few weeks have been one of the most stressful experiences that they have gone through. Supporting your stress response is of vital importance, not only for mental health but also for maintaining the daily habits that keep us grounded and supported in ourselves.

Even though it may not seem to be connected, eating balanced meals and choosing healthy food options supports our stress response. Avoiding known food sensitivities is also helpful to ensure the body has no additional stress responses occurring.

So, I wanted to share some recipes/resources to hopefully inspire and surprise you with how easy and tasty they are. They are all Gluten-free and some are also Grain-Free , supporting a variety of dietary plans in this time. I have no affiliation with any of these sites, just happy to have found recipes that are easy to make and that support gluten-free and grain-free eating.

See what you think and I hope these recipe ideas taste great for you and support all the changes going on in your world.

Breakfast Ideas

Grain-free Berry Granola – Healthful Pursuit

Banana Oat Blender Pancakes – Kitchen Treaty

Coconut Flour Chocolate Crepes – Hea lthful Pursuit

Sweet Potato Hash – Healthful Pursuit

Carrot Cake Baked Oatmeal – Oh She Glows

Soft and Chewy Sugar Free Granola B ars – 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

Lunch Ideas

Spiralized Thai Salad Recipe – Against All Grain

Sea Salt Rosemary Zucchini Chips – Joyous Health

Veggie Summer Rolls with Peanut Sauce – Avocado Pesto

Soft Gluten Free Sandwich Bread – A Little Insanity

The Life-Changing Loaf of Bread – My New Roots

Instant Pot Carrot Ginger Soup – Cook with Manali

Low Carb Irish Soda Bread – Elana’s Pantry

Tahini Glazed Carrots – Elana’s Pantry

Lemon Poppy Seed Dressing – Detoxinista

The Best Quinoa & Black Bean Salad – Detoxinista

Raw Apple Cider Vinaigrette – Detoxinista

Honey Balsamic Dressing – Detoxinista

Easy Lentil, Sweet Potato & Coconut Curry – Detoxinista

“Cheeseburger” Salad with Special Sauce – Eating Bird Food

Paleo Chinese Chicken Salad – Paleo Running Momma

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

Curried Cauliflower Soup – Cookie and Kate

Dessert Ideas

Black Bean Chia Brownies – Joyous Healt h

One Bowl Jumbo Chocolate Chunk Cookies – Oh She Glows

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

Raw Tiramisu – Unconventional Baker

Chocolate Avocado Pudding – Pop Sugar

Cassava Banana Bread – Paleo Running Momma

Pumpkin Bread with Chocolate Chips Paleo – Paleo Running Momma

Sweet Potato Brownies – Paleo OMG

Healthy Carrot Cake – Detoxinista

Paleo Pumpkin Pie – Elana’s Pantry

Snacks

Chocolate Gelatin Bars – The Healthy You Project

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

Easy Paleo Snack Bar Recipes – Beaming Baker

Recipe a day to Inspire

Posted on: March 28th, 2020 by TouchStone Health

Today’s recipe is definitely all fun – Edible Chocolate Chip Cookie Dough. This is a treat for sure with a fun twist of chickpeas and sunflower seed butter. I find it fun to be creative in the kitchen and turn delicious favourites into something more nourishing and nutrient dense. Hope this is a fun one for you!

edible-chocolate-chip-cookie-dough

Recipe a day to Inspire

Posted on: March 27th, 2020 by TouchStone Health

Today’s recipe is simply delicious…which is great as today has been a hard day. We are now almost 2 weeks into this drastic change in all our lives and the emotions have moved from shocked, to fear, to anxiousness, to fatigue. Amongst all there is to be grateful for, today has been a day of feeling many of the unpleasant emotions, which is important.

With so much change and disruption, I decided to choose a recipe that is rooted in tradition, in familiarity and in comfort….bread. But this isn’t any loaf of bread – it’s easy to make, it’s honestly delicious and works for so many different dietary plans/restrictions.

If you make this, I hope it is delightful.

high-fiber-seed-loaf

Recipe a day to inspire

Posted on: March 25th, 2020 by TouchStone Health

Today’s recipe is a really, really good one. Egg roll in a bowl. It’s surprisingly easy and tasty. It’s a great way of getting in lots of veggies in a convenient way. Hope you enjoy and have enjoyed the sun today.

egg-roll-in-a-bowl-with-ground-chicken