Expectorant Soup

Expectorant Soup

Two Glasses with Detox Green Smoothie

This recipe is designed to support individuals with respiratory illness.

In the last couple of years, most of us have been affected, or had friends and family members affected, by the prevailing respiratory illness responsible for the pandemic. 

So, we wanted to share this recipe for an Expectorant Soup that can help support the body through respiratory illness.

We all know that soup is a perfect meal choice when sick because it helps us meet our fluid needs (which increase during illness) and is generally easy to digest. But, this meal in particular contains the three vegetables that help promote drainage of mucus from your lungs.

Specifically, carrots, leeks, and chili pepper are known as expectorants, which help clear mucous from the upper and lower airway. Additionally, the garlic contained in this soup is not only an expectorant herb, but also has anti-viral properties! Plus, the chili peppers not only have expectorant qualities, they may also help your recover from a fever faster. This is a powerhouse combination of ingredients!

Above helping meet your fluid needs, providing expectorant vegetables, and containing immune system supporting herbs – this recipe also contains 304% of your daily serving of Vitamin A, a vitamin that supports our immune system functioning.

The next time you or someone you love is under-the-weather, we suggest making up a large pot of this healing soup. Stay well! 

Expectorant Soup

Soup is a perfect meal choice when sick! This dish, in particular, contains three vegetables that help promote drainage of mucus from your lungs.
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Servings 4 servings

Ingredients
  

  • 1 tbsp Extra Virgin Olive Oil
  • 1 Leek thinly sliced
  • 6 Carrots peeled and sliced
  • 1 Chili Pepper thinly sliced
  • 2 cloves Garlic crushed or chopped
  • Pinch of Salt
  • 3 cups Chicken Stock low sodium
  • 1 tbsp Pasley finely chopped

Instructions
 

  • Heat oil in a large saucepan over medium heat, cook leek until soft, approximately 4 to 5 minutes.
  • Stir in carrots, chili pepper and garlic and season with salt.
  • Cook until carrots are soft, approximately 8 to 10 minutes.
  • Add chicken stock and bring to a simmer.
  • Cook 10 to 12 minutes.
  • Puree half the soup in a blender until smooth.
  • Stir puree into remaining soup.
  • Garnish with parsley.

Notes

Nutritional information per serving:
Calories - 102
Sugar - 5g
Proteins - 5g
Carbs -  12g
Fats - 5g
Fibre - 3g

Mushroom Millet Porridge

Mushroom Millet Porridge

Two Glasses with Detox Green Smoothie

So many of us are used to super-sweet breakfasts like pancakes, muffins, pastries, or sugar-cereal. This savory Mushroom Millet Porridge is a comforting change-of-pace.

This porridge uses millet instead of oats to provide a hearty texture and slightly lower glycemic index. Millet is rich in dietary fibre. Most of the fibres in millet are “prebiotic” in nature, meaning they help to feed the good bacteria living in our guts. Supporting our gut microbiome can help improve mood, reduce stress, keep bowel movements regular, and even reduce the risk of colon cancer!

This meal also has a full serving of vegetables in each bowl. The majority of North American’s are greatly under-consuming vegetables, so slipping in a serving with the first meal of the day may help you reach the minimum recommended 7-8 servings a day. 

Mushrooms, specifically, can be quite therapeutic in nature. Using a medicinal mushroom variety such as reishi can provide additional health benefits. Reishi is adaptogenic, which means it can help our body manage stress. (1) Is there a better way to start the day than by priming your body and mind to gracefully manage what comes?

Spring onions (also called green onions or scallions) are part of the allium family, which also includes garlic, leeks, and chives. Onions are rich in B-vitamins, such as B6 and folate. These vitamins are important to keep our minds sharp, boost energy, manage stress and keep our metabolism running well. (2)

So, if you’re looking for a more savory way to start your day… look no further. With all the various benefits these ingredients bring to the table (pun intended), this porridge is a fabulous way to “break your fast”!

 

1. https://www.healthline.com/nutrition/adaptogenic-mushrooms  
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648704/  

 

    Mushroom Millet Porridge

    So many of us are used to super-sweet breakfasts like pancakes, muffins, pastries, or sugar-cereal. This savory Mushroom Millet Porridge is a comforting change-of-pace.
    Prep Time 5 mins
    Cook Time 25 mins
    Total Time 30 mins
    Servings 2 Servings

    Ingredients
      

    • ½ cup Fresh Mushrooms sliced
    • 1 cup Millet soaked overnight
    • 2 Spring Onions Sliced
    • Salt to taste

    Instructions
     

    • In a small bowl, pour boiling water onto the mushroom slices. Let sit for 5 minutes. Drain and set aside.
    • In a medium sized pot, add 2.5 cups water and the millet. Bring to boil on high heat.
    • Reduce the heat and simmer for approximately 20 minutes until the millet is fully cooked. Add more water if needed.
    • Fluff the millet with a fork. Then add salt and mushrooms. Cook together for 5 more minutes on low heat.
    • Portion into bowls. Add chopped spring onion to garnish. Enjoy!

    Notes

    Nutritional information per serving:
    Calories - 119
    Sugar - 2g
    Carbs - 23g
    Fat - 2g
    Protein - 4g
    Fibre - 3g

    Calming Tea

    Calming Tea

    Two Glasses with Detox Green Smoothie

    Sipping a warm cup of herbal tea can help tame stress or lull you into a restful sleep.

    Having a bedtime routine that nourishes you mind, body, and spirit is essential to managing stress, reducing anxiety, and promoting good quality sleep

    This Calming Tea is not just beneficial in the evenings, though. Try the Calming Tea recipe below the next time your mind and body need a break.

    There are 5 herbs included in our Calming Tea recipe:

    Passion flower has traditionally been used to reduce anxiety and insomnia. Some studies indicate that passionflower increases GABA production in the brain, leading to a relaxed feeling (1). GABA is a calming neurotransmitter that is also increased by mindfulness practices like yoga or meditation.

    Lemon balm has traditionally been used to boost mood, reduce stress, and even to improve cognitive function (2). Studies have shown that lemon balm is not only effective for managing stress, but also for reducing restlessness and improving sleep quality (3). Outside of the therapeutic benefits, lemon balm’s light and citrusy scent adds such a pleasant flavour to this tea blend as well!

    Lavender is one of the most well-known herbs world-wide. It is renown for its calming qualities! While lavender has dozens of traditional uses, most applicable to this Calming Tea is lavender’s affinity to reduce anxiety, improve mood, induce sleep, and improve stress tolerance (4). Plus, it smells amazing!

    Chamomile is almost synonymous with Calming Tea! Many of our grandparents swore by the calming properties of chamomile. With a little scientific research, we now know that chamomile has some other exciting benefits including protection against certain cancers and improving heart health (5). Specific to this Calming Tea blend, however, we’ve included chamomile not only for the calming effects but for it’s ability to help balance blood sugar levels. When blood sugar levels are imbalanced, this causes stress within the body and can make us feel off kilter. So, rebalancing blood sugar levels can help us feel centred again.

    Because the plants are related, for those with ragweed allergies, it may be best to omit the chamomile from this recipe.

    Hibiscus is a packed with antioxidants that give it a gorgeous deep pinky-red colour. Antioxidants can help reduce stress on a cellular level in the human body. Hibiscus is tart and floral and ties together the other flavours of this tea in a beautiful way. The addition of hibiscus makes this Calming Tea truly enjoyable to sip!

    We hope you can make this Calming Tea a regular part of your self-care routine. Enjoy!

    References:
    1. https://www.healthline.com/health/anxiety/calming-effects-of-passionflower#calming 
    2. https://www.healthline.com/health/lemon-balm-uses 
    3. https://www.sciencedirect.com/science/article/abs/pii/S0944711306000250?via%3Dihub 
    4. https://www.healthline.com/health/what-lavender-can-do-for-you 

    Calming Tea

    A cup of this warm and soothing Calming Tea is an excellent way to begin a wind-down routine in the evening.
    Prep Time 5 mins
    Cook Time 5 mins
    Total Time 10 mins
    Servings 1 serving

    Ingredients
      

    • 2 parts Passion Flower
    • 2 parts Lemon Balm
    • 1 part Lavender Blossoms
    • 1 part Chamomile
    • 2 parts Hibiscus Flowers

    Instructions
     

    • In a glass container with an airtight lid, combine the herbs together. You can make the batch as small or as large as you would like.
    • Boil water and pour it into a mug. Place 1 teaspoon of your blend in a tea ball or bag and place it in the mug.
    • Allow to steep, covered, for 5-7 minutes for maximum benefits.
    • Take a few deep breaths, and enjoy!

    Classic Pot Roast

    Classic Pot Roast

    Two Glasses with Detox Green Smoothie

    For many people a pot roast is reminiscent of Sunday dinners with the family.

    A few minutes spent in the morning, or the night before, on prep and it can sit in your crockpot or Instapot so you will be rewarded with a lovely meal at the end of the day.

    Round out your meal by adding in a tossed salad, or some steamed broccoli – and dinner is on the table in a flash, with built in leftovers for lunches! This roast is even better the next day.

    As we discuss in depth in our Nutrition Simplified article, consuming all four macronutrients – complex carbohydrates, proteins, healthy fats, and fibre – at each meal is a foundational concept for a healthy diet. With this recipe, we wanted to highlight how truly simple (and comforting, and delicious!) eating macronutrient balanced meals can be.

    Root Vegetables such as carrots provide a source of complex carbohydrates within this dish. Complex carbohydrates are important sources of energy for our bodies.

    Beef provides complete proteins needed by the body. If possible, look for grass fed beef because they tend to be leaner and therefore, contain less calories. Proteins help build, repair, and maintain our body’s tissues, plus they make the antibodies that boost our immune system, fight infections, carry oxygen throughout the body, boost metabolism, and reduce food cravings.

    Olive oil provides a source of healthy fats, primarily monounsaturated fatty acids (MUFAs). MUFAs are known to be heart-healthy and has benefits such as improved cholesterol levels, lower blood pressure, and reduced risk of heart disease. Including healthy fats in a meal increases satiety, and helps you feel fuller for longer.

    Of course, beef contains fats as well; and if you have chosen a grass fed animal product, you’ll be getting even more healthy fats! Grass fed beef tend to contain lower amounts of saturated fats and pro-inflammatory omega-6 fats, and higher amounts of anti-inflammatory omega-3 fats such as Alpha Linolenic Acid (ALA).

    Onions contain about an equal amount of soluble and insoluble fibres. Generally speaking, fibre helps faciliate regular bowel movements and providing an important source of fuel for the good bacteria in our guts. Specifically, soluble fibre acts similarly to a “sponge” soaking up water and toxins to carry them out of the body; and insoluble fibre acts almost like a “broom”, sweeping food along the digestive tract to keep it moving.

    Lastly of note, cinnamon helps balance blood sugar by lowering insulin resistance.

    A pot roast might seem like an indulgent comfort-meal. But, with these healthy ingredients, balanced macronutrients, and simple crock-pot preparation… you can’t go wrong! We hope you enjoy this.

    Classic Pot Roast

    For many people a pot roast is reminiscent of Sunday dinners with the family. A few minutes spent in the morning, or the night before, on prep and it can sit in your crockpot or instapot so you will be rewarded with a lovely meal at the end of the day.
    Servings 10 servings

    Ingredients
      

    • 3-4 lbs roast ideally grass feed, chuck or round
    • 1 lbs carrots peeled and cut into large chunks
    • 2 sweet vidalia or yellow onions roughly chopped
    • 1 lbs root vegetables of choice golden beets, parsnips, or turnip all work
    • 2 stalks celery cut into 2" chucks (optional)
    • 2 tbsp Olive Oil
    • 1-2 tsp sea salt to taste
    • 1 tsp pepper freshly ground is best
    • 1 tsp dried thyme optional
    • 1 tsp ground Ceylon cinnamon optional
    • 4 cloves garlic thinly sliced
    • 2 cups beef broth or bone broth
    • ¼ cup balsamic vinegar
    • 2 tbsp starch arrowroot or tapioca work well
    • 2 tbsp cold water
    • ½ cup parsley chopped (optional)

    Instructions
     

    • Combine salt, pepper and dried spices. Season roast with spice blend on all sides.
    • Optional - Heat oil in a skillet. Sear the roast, browning each side for 4 – 5 minutes. Searing helps seal in the moisture, though if you are pressed for time, you can skip this step with little loss of flavour.
    • To your slow cooker add carrots, onions, root vegetables, celery (if using), and garlic.
    • Place meat on top of vegetables in the crock pot, then add the broth and balsamic vinegar. Cover and cook on low for 8 hours.
    • After 8 hours, pour off the liquid, through a mesh strainer, and into a medium pot. Heat over medium-high heat, bringing to a simmer.
    • In a small bowl combine water and starch, mixing to blend smooth. Add starch mixture to the medium pot, stirring to blend and thicken the gravy.
    • Pour gravy over beef and vegetables and serve. Enjoy!

    Notes

    Nutritional information per serving:
    Calories: 694
    Carbs: 15g
    Fibre: 4g
    Sugar: 8g
    Protein: 45g
    Fat: 50g
     

    Citrus Quinoa & Bean Salad

    Citrus Quinoa & Bean Salad

    Two Glasses with Detox Green Smoothie
    Filling up on our daily vegetables is important to maintain the health of all of our bodily systems, however, daily vegetable consumption has shown to be particularly beneficial for women currently managing symptoms of menopause. The vitamins, minerals, antioxidants, fiber, and more found in vegetables is critical for supporting the health of our body’s including the endocrine system.

    This recipe is filled with a variety of vegetables, including red bell pepper, red onion, avocado, parsley, and cherry tomatoes, offering a range of vitamins and minerals, perfect for women’s health. A staggering 17,473 women participated in the Women’s Health Initiative Dietary Modification trial which included increasing daily consumption of fruits and vegetables every day for a year. This led to a reduction of hot flashes and night sweats for menopausal women (1).

    This colourful bowl is not only filled with vegetables but contains 40% of the recommended daily intake of protein. The high protein content comes mostly from the black beans and chickpeas in this recipe, plus an extra bit of protein from the quinoa. Consistent consumption of protein is important to support bone density and prevent age-related muscle loss (2).

    The dressing for this bowl includes lemon, lime, and garlic which really enhances the flavours of this colourful bowl. Garlic specifically is a highly regarded spice known for reducing inflammation across bodily systems. Research has shown that individuals who take garlic supplements have lower markers of inflammation in their blood (3).

     

    1. Kroenke, C., Caan, B., Stafanick, M., Anderson, G., Brzyski, R., Johnson, K., … & Wallace, R. (2012). Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause, 19(9), 980-988. doi: 10.1097/gme.0b013e31824f606e
    2. Paddon-Jones, D., & Rasmussen, B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinions in Clinical Nutrition and Metabolic Care, 12(1), 86-90. doi: 10.1097/MCO.0b013e32831cef8b.
    3. Mirzavandi, F., Mollahosseini, M., Salehi-Abargouei, A., Makiabadi, E., & Mozaffari-Khosravi, H. (2020). Eeffects of garlic supplementation on serum inflammatory markers: A systematic review and meta-analysis of randomized controlled trials. Diabetes and Metabolic Syndrome, 14(5), 1153-1161. doi: 10.1016/j.dsx.2020.06.031

    Citrus Quinoa and Bean Salad

    This recipe is filled with a variety of vegetables, including red bell pepper, red onion, avocado, parsley, and cherry tomatoes, offering a range of vitamins and minerals, perfect for women’s health.
    Prep Time 5 mins
    Cook Time 20 mins
    Total Time 25 mins
    Servings 2 servings

    Ingredients
      

    • cup Quinoa dry
    • 1 cup Black Beans canned, drained, rinsed
    • 1 cup Chickpeas canned, drained, rinsed
    • ½ Red Bell Pepper chopped
    • ¼ cup Red Onion finely chopped
    • 1 cup Cherry Tomatoes chopped
    • ½ Avocado pitted, diced
    • ½ Orange or 1 Clementine Diced
    • Dressing
    • Tbsp Lemon Juice
    • 2 Tbsp Lime Juice
    • ½ Garlic clove, minced
    • ¼ Cup Parsley choppewd
    • ¼ tsp Sea Salt
    • Spouts to garnish (optional)
    • Lime Wedges to garnish (optional)

    Instructions
     

    • Cook quinoa according to package directions. Set the cooked quinoa aside to cool slightly.
    • While the quinoa is cooking, add the remaining salad ingredients to a medium sized bowl. Stir to combine. Set aside.
    • In a small bowl, add the dressing ingredients and combine well.
    • Pour the dressing over the salad mixture and toss, being sure the salad mixture is well coated.
    • Add additional salt or lemon juice to taste.
    • To assemble, split quinoa between serving bowls, then top with salad mixture. Garnish with sprouts and lime wedges if using. Enjoy!

    Notes

    Nutritional information per serving:
    Calories: 423
    Carbs: 72g
    Fibre: 21g
    Sugar: 13g
    Protein: 18g
    Fat: 10g

    Spinach Scramble

    Spinach Scramble

    Two Glasses with Detox Green Smoothie

    If you are looking for a way to take your boring breakfast eggs to a new level, this is the recipe for you!

    This recipe levels up your breakfast egg with delicious and nutritious spinach.

    Eggs alone are a healthy way to start your day. Eggs are a good source of protein, which is important to consume for bone and muscle health as well as help to rev up your metabolism. When protein is supplemented daily, it has been shown to improve bone density and prevent age-related muscle-loss (1). Eggs are also a great ingredient for your brain. Eggs are filled with choline, which is an important molecule for helping our brain cells communicate. Studies show that individuals perform better on memory tests when they have higher levels of choline (2).

    Spinach, a leafy green vegetable, also comes with important health benefits. Science has shown that spinach is high in antioxidants, which fight oxidative stress in our body (3). As an added benefit, spinach contains a high number of nitrates which assist with the regulation of blood pressure (4). This is key for menopausal women, as increased blood pressure is related to some menopausal symptoms such as hot flashes and flushing.

    Even the extra virgin olive oil in this recipe is a key ingredient! This healthy fat has been shown to be correlated with lower inflammatory markers in the blood when 50ml is consumed daily (5). With 5ml in this recipe, you are off to a great start! 

     

    1. Paddon-Jones, D., & Rasmussen, B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinions in Clinical Nutrition and Metabolic Care, 12(1), 86-90. doi: 10.1097/MCO.0b013e32831cef8b.
    2. Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
    3. Moser, B., Szekerres, T., Bieglmayer, C., Wagner, K., Misik, M., Kundi, M., … & Zakerska, O. (2011). Impact of spinach consumption on DNA stabiiltiy in peripheral lymphocytes and on biochemical blood parameters: results of a human intervention trial. European Journal of Nutrition, 50(7), 587-594. doi: 10.1007/s00394-011-0167-6.
    4. Bryan, N., & Ivy, J. (2015). Inorganic nitrite and nitrate: evidence to support consideration as dietary nutrients. Nutrition Research, 35(8), 643-654. doi: 10.1016/j.nutres.2015.06.001
    5. Casas, R., Sacanella, E., Urpi-Sarda, M., Chiva-Blanch, G., Ros, E., Martinez-Gonzalez, M., …& Estruch, R. (2014). The effect of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. PLoS One, 9(6). doi: 10.1371/journal.pone.0100084

    Spinach Scramble

    If you are looking for a way to take your boring breakfast eggs to a new level, this is the recipe for you! This recipe levels up your breakfast egg with delicious and nutritious spinach.
    Prep Time 5 mins
    Cook Time 5 mins
    Total Time 10 mins
    Servings 1 serving

    Ingredients
      

    • 2 Eggs
    • tsp Sea Salt divided
    • tsp Black Pepper divided
    • 1 tsp Extra Virgin Olive Oil
    • 2 cups Baby Spinach

    Instructions
     

    • In a small bowl, season eggs with half the salt and pepper. Beat with a fork to combine. Set aside.
    • In a medium size frying pan using low-medium heat add the olive oil. Once warmed, add the spinach.
    • When the spinach begins to wilt, move it to one side of your pan using a spatula.
    • Pour the eggs onto the clear side. While the eggs are cooking, stirr frequently.
    • When the eggs are cooked through, stir the spinach into the eggs.
    • Transfer the egg mixture to a plate and enjoy!

    Notes

    Nutritional information per serving:
    Calories: 209
    Carbs: 3g
    Fibre: 1g
    Sugar: 1g
    Protein: 14g
    Fat: 15g