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Posts from the ‘Recipes’ Category

The Ikkuma Smoothie

ikkuma smoothieI’m always on the hunt for great smoothie recipes.  This recipe is a real super-smoothie with carefully selected functional foods to optimize your health.  Thanks Gary LeBlanc and the team at Ikkuma for sharing!!!

I have been experimenting with smoothies for decades. This recipe may seem daunting but it really isn’t that hard if you stage all the ingredients. I’ll try to make it as clear as possible. First I will list what needs to be staged, and then I will give you the recipe.

To be staged (prepared):

“Fruit & Vegetable” Staging: Clean and chop, beets, apples, purple cabbage, broccoli, celery, ginger, kale and garlic (one clove). You can effectively use whatever vegetables you want but I stress a good variety. Chop enough for about one week’s worth of smoothies (use trial and error for this one). My experience is that chopped vegetables, placed in a sealed container with one or two paper towel sheets at the bottom, can effectively keep relatively fresh for about one week. This will save a ton of time when making your smoothies.

“Seeds of Life” Mixture: Using a coffee grinder, grind sesame, chia, and flax seeds. Place them in a small Ziploc bag and store in your freezer. Try to keep it relatively fresh by only staging two weeks worth of the mixture, though the seeds should stay fresh in the freezer for longer than that.

The recipe:

Add the following ingredients to your high powered blender and blend until desired consistency. One small caveat: if you don’t have a VERY powerful blender, vegetables from the brassica (cabbage, broccoli and kale) family may promote gas. Try to introduce them slowly and if it doesn’t work simply substitute with other fruits or vegetables such as spinach, and avocado.:

¼ cup of organic almond or coconut milk

2 cups of the “Fruit & Vegetable” already prepared

1 heaping tablespoon of the Seeds of Life mixture

25-35 grams of high quality natural whey protein (or a vegan protein powder, such as sprouted brown rice, pea, or hemp)

½ cup of organic frozen berries and 1 tablespoon of shredded coconut

2 heaping tablespoons of organic yogurt (coconut yogurt can be used if you have dairy intolerance)

¼ tsp cinnamon to stabilize blood sugar and ¼ tsp of turmeric powder to load it with cancer fighting compounds

1 tsp of maca root powder for an energy kick (find this at any health food store)

1 heaping teaspoon of glutamine for muscle repair (if desired)

You can also add a serving of your favorite fish oil

2-3 ice cubes (if desired)

Check out the Ikkuma Blog for more great recipes and health tips: http://ikkuma.com/

One word: AMAZING!! This has incredible body repairing, immune system boosting, gut populating, cancer fighting, age reversing, and antioxidant flooding goodness!

Berry Sneaky Green Smoothie Recipe


Smoothies are a great way to pack in the nutrients. They are chock full of vitamins, minerals and antioxidants. As well, adding a protein supplement will improve blood glucose control and keep you satisfied until your next snack. Flax seeds will also reduce hunger, keep you regular and can improve hormonal imbalances. Once you get the hang of it, smoothies are a quick, ready-to-go breakfast that is easily digestible great tasting, and satisfying. This recipe requires a good blender. I recommend the Vitamix or Blendtec. If you have a sub-par blender, try substituting the spinach with a greens supplement.

Ingredients:
1 cup baby spinach (or more if you like)
1 cup of almond milk (water, rice milk, soy milk can be substituted)
1 cup of berries (blueberries, raspberries, strawberries, or a mix)
½ frozen banana
1 Tbs. of ground flax seeds (or 1 Tbs. flax oil)
1 serving of a powdered protein supplement

Directions:
1. Blend the flax seeds until ground
2. Add the almond milk and baby spinach, starting with the blender at low speed and increasing until smooth
3. Add berries and frozen bananas and blend until smooth
4. Add powdered protein and blend briefly
5. If smoothie is too thick, more almond milk, water or ice can be added to achieve your desired consistency.
6. Enjoy as soon as possible to maximize nutritional benefits

Optional additions:

1 Tbsp. coconut oil (great source of healthy saturated fats)
1 Tbs. almond butter (great source of monounsaturated fats, vitamins, minerals, protein and fiber)
2 open capsules of probiotics (for healthy digestive and immune function)
liquid vitamin D (especially important in the winter for healthy immune function)
ice (helps to make the smoothie more palatable)
¼ cup cranberry or pomegranate juice (packs a fruity punch)
Pinch of cinnamon (for blood glucose control)

Great Green Smoothie Recipe

Try this amazing Green Smoothie recipe to kick-start your day and your life! Green drinks get their vibrant colour from chlorophyll, a nutrient-rich pigment found in all leafy vegetables such as spinach, kale, celery and lettuce, that cleans the body of harmful toxins, oxygenates the blood and helps boost energy levels. Green drinks are also chock full of nutrients including vitamins, minerals, antioxidants and phytonutrients. Blending fruits and vegetables together breaks down the cells of plants and improves digestibility. As well, unlike juices, green smoothies contain all the fiber essential for good colon health. Fruits and vegetables also help to alkalinize the diet and therefore the body. Green smoothies improve energy, mental clarity and overall emotional and physical health. You’ll need a good blender (such as the Blendtec or Vitamix blender to really achieve optimal consistency with this smoothie)

Ingredients:

2 cups spinach
1 cup water
1 apple, peeled, cored and chopped
2 stocks celery
½ cup cucumber chopped
1 small beet, chopped
1 lemon, squeezed
1 small cube (1 by 2 inch) ginger chopped
Ice as needed

Directions:

1. Start with the water and spinach and blend until smooth
2. Add the apple and lemon and blend
3. Add celery, cucumber, beet and ginger and blend
4. Add ice to cool it off and make it more palatable
5. Enjoy!!!

Optional ingredients: Pear, Cayenne, Parsley, Cilantro, Watercress

Dr. Steve Rallis’ Chocolate Banana Protein Smoothie

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!

Dr. Steve Rallis- Chocolate Banana Smoothie

Turkey Pumpkin Chili

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.

Ingredients

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

Method

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.

Nutrition

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

The Power of Lemons

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.

Bulgur Chicken Salad

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.

Fresh Asian Summer Rolls

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!