Turmeric Hummus

Turmeric Hummus

by | Jun 4, 2021 | Recipes

Two Glasses with Detox Green Smoothie

 Who doesn’t love a ONE-step recipe?!

Well, this tasty Turmeric Hummus recipe is just that!

Turmeric Hummus is an easy side dish, dip, spread, or addition to your next wrap or sandwich.

Chickpeas, the main ingredient in hummus, are known to pack a protein punch, but did you know they are also full of magnesium? Magnesium interacts with enzymes throughout your body to promote chemical reactions important for making proteins, releasing energy, and maintaining cardiovascular health. Magnesium’s interaction with the brain has more recently been explored, and it is believed to help prevent neuron death after a brain injury! (1)

Turmeric is this recipe’s secret ingredient. While adding a bold flavour to your hummus, turmeric also fills this recipe with an anti-inflammatory and antioxidant compound called curcumin. Curcumin is powerful because of its ability to cross the protective barrier that separates our brains from the rest of our bodies. Once in the brain, curcumin acts to reduce oxidative stress and neuroinflammation, helping our brain to think efficiently! (2)

This hummus also contains ingredients which work as anti-microbials. Garlic is known to support our immune system as an anti-microbial, anti-fungal, and anti-viral. Meanwhile, apple cider vinegar has also been shown to have anti-microbial properties and decreases inflammation in response to an infection. (3)

For an added touch, feel free to top with a drizzle of olive oil and a sprinkle of turmeric, paprika, or cayenne.

  1. Erdman, J., Oria, M., & Pillsbury, L. (2011). Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Outcomes in Miliiatary Personnel.  National Academies Press (US). Washington, DC.
  2. Misra, S., & Palanivelu, K. (2008). The effect of curcumin (turmeric) on Alzheimer’s Disease: An Overview, Annals of Indian Academy of Neurology, 11(1), 13-19. doi: 10.4103/0972-2327.40220
  3. Yagniik, D., Serafin, V., & Shah, A. (2018). Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression. Scientific Reports, 8(1), 1732. doi: 10.1038/s41598-017-18618-x

 

Turmeric Hummus

Who doesn’t love a ONE-step recipe?! This tasty Turmeric Hummus recipe is just that, making it an easy side, dip, or addition to your next wrap or sandwich.
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Prep Time 10 minutes
Total Time 10 minutes
Servings 4 servings

Ingredients
  

  • 2 cups Chickpeas cooked
  • 1 Garlic Clove minced
  • 1 tbsp Tahini
  • 3 tbsp Lemon Juice
  • ¼ cup Extra Virgin Olive Oil
  • ½ tsp Turmeric
  • ½ tsp Salt
  • ¼ tsp Black Pepper

Instructions
 

  • Add ingredients to the bowl of a food processor with the S-blade. Blend until the mixture reaches a creamy consistency. You may need to scrape down the sides of the bowl periodically to ensure it processes evenly. Enjoy!

Notes

Nutritional information per serving:
Calories: 280
Carbs: 24g
Fibre: 7g
Sugar: 4g
Protein: 8g
Fat: 18g

Ashwagandha Moon Milk

Ashwagandha Moon Milk

by | May 20, 2021 | Recipes

Two Glasses with Detox Green Smoothie

Looking for a calming bedtime beverage?

Ashwagandha Moon Milk is ideally sipped daily before bedtime.

Moon milk contains a blend of adaptogenic herbs and spices, including Ashwagandha, to help inspire a restful night’s rest.

Adaptogens are herbs that help us be more resilient to stressors. Ashwagandha specifically can help balance blood sugar levels, reduce anxiety and depression, improve sleep quality, and reduce pain and inflammation. If you’re interested in the health benefits of Ashwagandha, we’ve written about it in more detail here.

The addition of warming herbs and spices such as cinnamon, ginger and nutmeg compliments the bitter and pungent flavours of Ashwagandha perfectly. These spices aren’t without their own health benefits, however! Warming spices are known to benefit circulatory health, help control blood sugar levels, and promote digestive health. Plus, these warming spices have a comforting aroma, and a calming, nourishing effect.

Dosage:

Consume 1 teaspoon Ashwagandha powder (equivalent to 1-gram or 1,000-milligram extract) per day. As with many herbal remedies, it can take,6 to 12 weeks to observe the full effects. Dosages used in studies range from 250mg per day up to 600mg per day.

Ashwagandha Moon Milk

Ashwagandha Moon Milk is ideally sipped daily before bedtime. Moon milk contains a blend of adaptogenic herbs and spices to help inspire a restful night’s rest.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 serving

Ingredients
  

  • 1 cup Milk of Choice whole, almond, coconut, etc.
  • ½ tsp Ground Ashwagandha Powder
  • ½ tsp Ground Cinnamon
  • ¼ tsp Ground Ginger
  • pinch Ground Nutmeg
  • 1 tsp Coconut Oil
  • 1 tsp Honey or Maple Syrup

Instructions
 

  • Bring the milk to a low simmer, but don't let it boil.
  • Once the milk is hot, whisk in the Ashwagandha, cinnamon, ginger, and nutmeg. Gently simmer for 5 mins.
  • Stir in the coconut oil, and pour the moon milk into a cup. Sweeten with honey or maple syrup, if desired. Enjoy!

Notes

Nutritional information per serving:
 
Calories - 104
Sugar - 8g
Fiber - 1.5g
Carbs - 10.5g
Fat - 7g
Protein - 1g

Cauliflower, Kale and Lentil Soup

Cauliflower, Kale and Lentil Soup

by | May 16, 2021 | Recipes

Smoked Salmon Avocado Toast

While this hardy soup is a comforting fit on wet or cold days, it is also filled with ingredients that help support your liver. Your liver is responsible for detoxification of toxins that have accumulated in your body. This detox soup recipe has multiple ingredients aimed at supporting liver function.

This soup is filled with hearty cruciferous vegetables, pivotal for supporting the liver. Both cauliflower and kale are in the cruciferous vegetable family, and when consumed research shows that they increase the level of enzymes used by the liver to breakdown toxins (1). This is a required step before toxins can be removed from the body.

Garlic has also been identified as an excellent support for the liver. Garlic contains multiple sulphides, which also have the ability to increase detoxification enzymes in the liver. These enzymes work to breakdown toxins before they can be discarded from the body. As an added benefit, garlic increases glutathione levels, which serves to protect cells from damage from toxins (2).

Don’t forget about olive oil! Small studies have shown that even one daily teaspoon of olive oil improved levels of liver enzymes and resulted in better blood flow to the liver (3). This goes to show that every ingredient counts!

While this recipe instructs to use a stovetop, try using your crockpot or pressure cooker for added convenience!

Did you know that spring and fall are the ideal times to implement a detox? To learn more about when and why to detox, check out our detoxification and cleanse 101 article! Or, you can download your copy of our 1-week Detoxification Meal Plan today!

1-Week Detox Meal Plan

 

  1. Manchali, A., Murthy, K.N.C., & Patil, B.S. (2012). Crucial facts about health benefits of popular cruciferous vegetables. Journal of Functional Foods, 4(1), 94-106. doi: 10.1016/j.jff.2011.08.004
  1. Lushchak, V. (2012). Glutathione Homeostasis and Functions: Potential Targets for Medical Interventions. Journal of Amino Acids, 2012, 736837. doi: 10.1155/2012/736837

 

  1. Sofi, F., Giangrandi, I., Cesari, F., Corsani, I., Abbate, R., Gensini, G.F., & Casini, A. (2010), Effects of a 1-year dietary intervention with n-3 polyunsaturated fatty acid-enriched olive oil on non-alcoholic fatty liver disease patients: a preliminary study. International Journal of Food Sciences and Nutrition, 61(8), 792-802. doi: 10.3109/09637486.2010.487480

Cauliflower, Kale and Lentil Soup

While this hardy soup is a comforting fit on wet or cold days, it is also filled with ingredients that help support your liver, which is responsible for detoxification of toxins that have accumulated in your body.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6 servings

Ingredients
  

  • ¼ cup Extra Virgin Olive Oil
  • 1 Yellow Onions diced
  • 4 stalks Celery diced
  • 4 Carrots medium, peeled and diced
  • 8 Cloves Garlic minced
  • 1 head Cauliflower chopped into florets
  • 4 cups Kale Leaves chopped
  • 12 cups Vegetable Broth
  • 4 cups Lentils cooked
  • Salt and Pepper to taste

Instructions
 

  • In a large pot, over medium heat, heat the olive oil.
  • Add the onion, celery, and carrots to the pot. Cook for 8 - 10 minutes, until the vegetables are softened.
  • Add the garlic and cook another 2-3 minutes, stirring frequently.
  • Add the cauliflower, kale, and vegetable broth and bring to a rolling boil for 1 minute. Then reduce heat to a simmer. Cover and simmer for approximately 20 minutes.
  • Add the cooked lentils. Stir to combine.
  • Sample and season to taste with salt and black pepper. Divide between serving bowls and enjoy!

Notes

Nutritional information per serving:
Calories: 312
Carbs: 44g
Fibre: 11g
Sugar: 8g
Protein: 15g
Fat: 10g

Detox Green Smoothie with Chlorella

Detox Green Smoothie with Chlorella

by | May 13, 2021 | Recipes

Two Glasses with Detox Green Smoothie
Along with storing some vitamins and minerals, our liver is vital for removing toxins from our body.

Over time our body accumulates both natural and man-made toxins. As our cells are hard at work performing many functions, they produce natural toxins as a by-product.

At the same time, we are likely consuming man-made toxins (i.e. chemicals) from the air, food, and water we consume. A healthy liver will work to rid our bodies of these toxins, and consuming a healthy diet is important to support the liver in its natural detoxification process.

Cruciferous vegetables have been identified as an important ingredient to support your liver. This category of vegetables includes kale, as found in this recipe. When consumed, it can help increase the enzymes used by the liver to breakdown toxins, which is an important step before toxins can be discarded (1).

One of the specific types of toxins produced by cells and consumed as pollutants, are compounds called free radicals. Free radicals contribute to aging and can exacerbate a number of medical conditions. Our body uses antioxidants to detoxify free radicals. A number of vitamins serve as antioxidants including vitamin A, E, and C (2). Lemon is particularly high in vitamin C and is therefore a great food choice to neutralize free radicals.

Packed with kale and lemon, along with some of our other favourites including cucumber, pineapple, and ginger – this Detox Green Smoothie is the perfect fit to add to your detox meal plan! Plus, with a 5-minute prep time, this is an awesome recipe to accommodate your busy morning routine.

You can learn more about “detoxing 101“, including key differences between detoxing and cleansing in this article! Or, if you’re ready to include more foods in your diet to naturally support your body’s detoxification processes, you can download your copy of our 1-week Detox Meal Plan today!

1-Week Detox Meal Plan

References:

1. Manchali, A., Murthy, K.N.C., & Patil, B.S. (2012). Crucial facts about health benefits of popular cruciferous vegetables. Journal of Functional Foods, 4(1), 94-106. doi: 10.1016/j.jff.2011.08.004

2. Abdullah, M., Jamili, R.T., & Attia, F.N. (2020). Vitamin C (Ascorbic Acid). [Updated 2020 Nov 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877/

Detox Green Smoothie with Chlorella

A healthy liver will work to rid our bodies of toxins, and consuming a healthy diet is important to support the liver in its natural detoxification process.
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Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving

Ingredients
  

  • 1 Banana frozen
  • ½ cup Pineapple
  • ¼ Cucumber
  • Handful Spinach and/or Kale
  • 3 tbsp Hemp Hearts
  • 1 inch Ginger grated
  • 1-2 tsp Chlorella
  • 1 cup Coconut Water

Instructions
 

  • Add all ingredients to a high-speed blender. Blend and enjoy!

Notes

Nutritional information per serving:
Calories: 425
Carbs: 53.3g
Fibre: 10.7g
Sugar: 30.3g
Protein: 16g
Fat: 16.5g

Squash Pancakes

Squash Pancakes

by | Apr 20, 2021 | Recipes

Smoked Salmon Avocado Toast

This recipe is gluten free, dairy free, nut free and adheres to the GAPS diet, paleo diet, low salicylates diet, and a low oxalate diet – which are many diets often recommended for children with autism. For families with an autistic child, the child’s symptoms, food cravings and blood work will determine which diet is the most appropriate.

Whether you and your family are affected by autism, are navigating a specialized diet, or are just looking for a healthy breakfast recipe that is gluten and dairy free – this quick and easy-to-prepare pancake recipe is simple to integrate into your diet, even if food choices are limited. And if you aren’t restricting any foods for health reasons, these pancakes are still delicious!

Pureed squash are low in calories but rich in nutrients such as Vitamin A, Vitamin B6 and over 50% of the Recommended Daily Intake of Vitamin C in just one cup. Squash also contains anti-stress minerals like calcium and magnesium. Plus, one cup of squash contains 7 grams of dietary fibre.

We wrote more about eggs on Facebook and Instagram, but some of the benefits include 40% of the Recommended Daily Intake of Vitamin D, choline and omega 3 to support brain function, and loads of protective antioxidants.

The last of the ingredients in this recipe is coconut oil, which is loaded with healthy fats that not only help you feel satisfied and fuller for longer, but also benefit brain health, weight management, immunity and more!

Give these tasty squash pancakes a try, and let us know what you think!

Squash Pancakes

Whether you and your family are affected by autism, are navigating a specialized diet, or are just looking for a healthy breakfast recipe that is gluten and dairy free – this quick and easy-to-prepare pancake recipe is simple to integrate into your diet, even if food choices are limited. And if you aren’t restricting any foods for health reasons, these pancakes are still delicious!
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 servings

Ingredients
  

  • 1 cup Pureed squash acorn or butternut if on a low oxalate diet
  • 4 Eggs
  • 1 tbsp Coconut oil

Instructions
 

  • Heat pan over medium-low heat. Add oil to melt and coat the pan.
  • While waiting for the pan to heat, mix pureed squash and eggs in a food processor or stand mixer (or by hand, in a large bowl, beating with a whisk).
  • Pour dollar-pancake sized dollops of the batter into the heated and oiled pan.
  • With a flipper, flip the pancakes then the edges begin to crisp. Be sure to cook the pancakes until they are golden on both sides and are fully cooked all the way through.
  • Enjoy topped with fruit, nut or seed butter, a drizzle or maple syrup, or your pancake topping of choice!

Notes

Nutritional information per serving:
Calories: 257
Carbs: 12g
Fibre: 3g
Sugar: 3g
Protein: 13g
Fat: 18g

Holy Basil Pesto

Holy Basil Pesto

by | Apr 15, 2021 | Recipes

Smoked Salmon Avocado Toast

Pesto is super quick to make and a great option for switching out sugar-loaded sauces, with all their nasty additives and preservatives, for a nutrient dense sauce that can be added to a variety of dishes. Pesto is a wonderful addition to pasta or zucchini noodles, omelettes or scrambled eggs, as part of a salad dressing, as a topping to your chicken, or even just as a healthy spread on toast.

It is so simple – just place all the ingredients in a food processor and process until smooth!

Not only is holy basil pesto very quick and easy to make, but it has a lot of therapeutic properties!

As we wrote about in detail in our Top 5 Health Benefits of Holy Basil blog post, holy basil is chock-full of nutrients such as calcium, magnesium, zinc, Vitamin A, Vitamin C and antioxidants like chlorophyll. Holy basil is best known for its adaptogenic properties, in short meaning it assists humans in adapting to stress. As a therapeutic herb, holy basil promotes a sense of calmness and relaxation, which can be helpful if you’ve been feeling stressed out or frazzled.

Don’t let the small size of pine nuts deceive you… they pack a nutrient punch! Pine nuts are rich in nutrients such as vitamin E, vitamin K, copper, iron, and manganese. Believe it or not, Ancient Greeks and Romans, traditionally used pine nuts as an aphrodisiac. Pine nuts contain pinolenic acid, which recent research has found to be an effective appetite suppressant as it triggers hunger suppressant hormones in the gut. Plus, pine nuts are an excellent source of monounsaturated fatty acids, which have been linked to lower cholesterol levels and a lower risk of heart attack.

Most of us know garlic is a superfood! It is antibacterial, anti-fungal, anti-viral, and supports the immune system and cardiovascular system. Plus, it adds a ton of flavour to this pesto!

The olive oil in this recipe contains lignans, which are powerful antioxidants that can help protect against breast, colon and prostate cancer by suppressing early cancer changes in cells. Olive oil also contains vitamin E, which can help combat oxidative stress and free radical damage. Oxidative stress and free radical damage are caused where there are too many potentially harmful compounds circulating in the body, and not enough protective compounds (like vitamin E) to counteract them. Of course, olive oil, is a staple in the Mediterranean Diet, which is well-known to promote a healthy weight and benefit heart health!

Adapted from The Backyard Homestead.

Holy Basil Pesto

Pesto is super quick to make and a great option for switching out sugar-loaded sauces, with all their nasty additives and preservatives, for a nutrient dense sauce that can be added to a variety of dishes. Pesto is a wonderful addition to pasta or zucchini noodles, omelettes or scrambled eggs, as part of a salad dressing, as a topping to your chicken, or even just as a healthy spread on toast.
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Prep Time 10 minutes
Total Time 10 minutes
Servings 2 cups

Ingredients
  

  • 2 cups Holy basil leaves fresh
  • 1 Garlic clove crushed or finely minced
  • 1 pinch Sea salt
  • ½ cup Parmesan cheese grated or substitute nutritional yeast for dairy free option
  • ½ cup Extra virgin olive oil
  • ⅓ cup Pine nuts or substitute walnuts

Instructions
 

  • Add basil leaves, garlic, and salt to the bowl of your food processor.
  • Using the S-blade, pulse until a paste begins to form. You may need to stop and scrape down the sides of the food processor bowl to incorporate all the ingredients well.
  • Add the Parmesan cheese (or nutritional yeast) and pulse again to incorporate.
  • Then, with the food processor running, pour in the olive oil in a thin, steady stream.
  • Finally, add the pine nuts and continue processing until the pesto is a smooth desirable texture.

Notes

Nutritional information per 1/4 cup serving:
Calories: 185
Carbs: 1g
Fibre: 1g
Sugar: 0g
Protein: 3g
Fat: 19g