Nov 22
Written by: Dr. Christine Davis, Naturopathic Doctor
Great source of Magnesium and Antioxidants!
1 Cup Almond Milk
10 Almonds/ 1 Tablespoon Almond Butter
1 Tablespoon Ground Flax Seeds
1 Tablespoon Raw Cacoa
1 Frozen Banana
15-20 g Protein Powder
Blend until Smooth!
Turkey Pumpkin Chili. What do these three words have in common? A delicious dish! Thanks to www.wholefoodsmarket.com for this great recipe.
Serves 6
Besides adding a sweet nutty flavor to dishes, pumpkin is a ready source of vitamin A, which boosts the nutrition content of this offbeat chili. Garnish each portion with a dollop of sour cream and chopped cilantro.
2 tablespoons extra-virgin olive oil
1 small yellow onion, chopped
1 green bell pepper, cored, seeded and chopped
2 jalapeños, seeded and finely chopped
2 cloves garlic, finely chopped
1 pound ground white or dark meat turkey
1 (14.5-ounce) can diced tomatoes, with their liquid
1 (15-ounce) can pumpkin purée
1 cup water
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and pepper to taste
1 (15-ounce) can kidney beans, rinsed and drained
Heat oil in a large pot over medium high heat. Add onion, bell pepper, jalapeños and garlic and cook, stirring frequently, until tender, about 5 minutes. Add turkey and cook until browned. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil. Reduce heat to medium low and add beans. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve.
Per serving: 280 calories (110 from fat), 13g total fat, 2.5g saturated fat, 55mg cholesterol, 580mg sodium, 23g total carbohydrate (8g dietary fiber, 7g sugar), 20g protein
Written by: Dr. Christine Davis, Naturopathic Doctor
Lemons are remarkable fruits that can have a dramatic effect on your overall health and well-being. Lemons boost the immune system, purify the blood and help the body rid itself of toxins. Lemons and lemon juice are alkalizing, cleansing, antibacterial, antiviral and antioxidant and may successfully treat a variety of health problems. As well, lemons are high in vitamin C, potassium and other minerals.
For best results, add the juice of half a freshly picked lemon to cool or warm water. Water that is too hot will destroy vital enzymes in the lemons. It should be noted that pre-packaged and pasteurized lemon juice will not have the same health benefits. Organic lemons are preferred over to avoid any pesticide or chemical residue that might remain on the skin and in the pulp.
Lemons and pH Balance
Ripe lemons have an alkalizing effect on the blood and urine despite being an acidic fruit. Acidic diets lower the pH in the body resulting in alkaline minerals being drawn from bone, muscle and tissue to rebalance the pH. The depletion of calcium, magnesium and potassium over time can lead to
weakened bones and muscle wastage.
Digestion and Cleansing
Lemons can also relieve symptoms of indigestion, such as heartburn, bloating, gas and cramping. Drinking lemon water regularly will aid in the cleansing of the bowels, which helps eliminate constipation and diarrhea. Bitter foods such as lemons are known to stimulate the liver, which can aid in detoxification and weight loss.
Immune Boosting
Lemons are high in vitamin C, a well-known cold and flu-fighter. Lemon and honey can ease the pain of a sore throat or soothe the tickling and itching of a cough. Squeezing the juice of 1 lemon in 1 cup of warm water with 1 tbsp. honey makes a base for a soothing cough or sore throat remedy. Alternatively, mix lemon juice and honey in a small bowl and drink to soothe a sore throat.
Considerations
Although alkalinizing to the body, lemons can be acidic to the tooth enamel. It is best to drink lemon water first thing in the am (which is also the best time for liver detoxification) and rinse your mouth afterward, than to sip throughout the day. Always consult your healthcare practitioner to understand what is best for your individual health needs.
Written by: Dr. Christine Davis, Naturopathic Doctor
1 cup bulgur
1 ½ cups boiling water
450 g boneless, skinless chicken breast
Freshly ground black pepper
¾ tsp kosher salt, divided
4 Tbs extra-virgin olive oil, divided
1/3 cup fresh orange juice
2 Tbs fresh lemon juice
5 oz (8 cups) arugula, roughly chopped
2 cups cherry tomatoes, quartered
4 green onions, thinly sliced
1 avocado, chopped
Put the bulgur into a large bowl, pour in the boiling water, and cover. Let stand for 10 minutes, then uncover and allow to cool. Pat the chicken dry with a paper towel and season with pepper and ¼ tsp salt. Saute over medium heat in 1 Tbs of the olive oil until golden brown on both sides, about 2 minutes per side. Remove the chicken from the pan and let rest for 5 minutes, then slice.
Make the dressing by whisking together the remaining 3 Tbs of oilive oil with the orange juice, lemon juice, remaining ½ tsp of salt, and pepper. Add the arugula to the bowl with the bulgur and toss with the dressing. Top with the sliced chicken, tomatoes, green onions, and avocado. Serves 4.
Provided by: Dr. Christine Davis, Naturopathic Doctor
Asian slaw:
½ cup fresh cilantro
2 carrots julienned
½ red cabbage julienned
1 red pepper julienned
¼ red onion, thinly sliced
1 apple, sliced thinly
Toss slaw together
2 cooked chicken breasts
1 package of Vietnamese Rice Paper Wrappers
Sauce- can use on slaw or for dipping:
2 Tbs. fresh lime juice
2 Tbs. almond butter
¼ tsp sea salt
1 tsp fresh ginger, grated
1 clove garlic, minced
¼-½ cup water (to desired consistency)
1 ½ Tbs. sesame oil
½ teaspoon garlic chili sauce
Fill a large bowl with warm water. Dip one wrapper into the hot water until softened. Lay wrapper flat. In a row across the center, place chicken and Asian slaw, leaving about 2 inches uncovered on each side. Fold uncovered sides inward, and tightly roll the wrapper. Repeat with remaining ingredients. Serve rolled spring rolls with dipping sauce. Enjoy!
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