Crockpot Cod & Sea Veggie Soup

Crockpot Cod & Sea Veggie Soup

by | Jan 26, 2021 | Recipes

Smoked Salmon Avocado Toast

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often. 

One vegetable that is packed with nutrients that often gets over looked is blue-green-black of seaweed!

So, in this quick and simple crockpot recipe, we are combining the health benefits of fish and seaweed in a single mouth-watering bowl of soup!

Oily fish, such as cod, are chock full of Omega 3 fatty acids – a nutrient that most of us are not getting enough of in our diets! Omega 3 fats are needed for hormone function, as well as the health of our brain and eyes. Omega 3 fats are heart healthy and, when in balance, support the reduction of systemic inflammation and inflammatory conditions. During pregnancy, Omega 3 fats help support the development of the fetus’ nervous system.

Seaweed, as a group, are some of the most nutrient-dense foods in the world! Dulse, the seaweed used in this recipe, is rich in minerals – especially iodine, which supports thyroid function and fetal brain development during pregnancy. Dulse contains numerous vitamins and antioxidants as well, plus fibre to maintain gut health and bowel regularity.

If you don’t have a crockpot, or you’re looking for a quicker dinner option – you can simmer this soup for about an hour on the stovetop instead, just until the carrot and celery root chunks are softened.

Crockpot Cod & Sea Veggie Soup

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often.
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Prep Time 5 minutes
Cook Time 6 hours
Total Time 6 hours 5 minutes
Servings 4 servings

Ingredients
  

  • 3 tbsps Coconut Oil
  • 1 Yellow Onion medium, diced
  • 3 Garlic cloves, minced
  • 2 tbsps Ginger peeled and grated
  • 1⅓ ozs Dulse torn apart into small pieces
  • 2 White Carrots peeled and sliced
  • 1 Small Celery Root peeled and diced
  • 4 Cod Fillet cubed
  • 8 cups Vegetable Broth or bone broth
  • 6 Green Onions chopped
  • ½ cup Parsley chopped

Instructions
 

  • Heat the coconut oil in a frying pan over medium heat. Add the onion. Saute for about 3 minutes or until onions are translucent. Add garlic and ginger. Cook for 1-2 more minutes until fragrant.
  • Transfer the contents of the pan to your crockpot. Add the dulse, carrots, celery root, cod and broth. Cook on high for 4 hours, or low for 6-8 hours.
  • Uncover crockpot, stir in green onions. Allow to sit for 5 minutes.
  • Divide between serving bowls. Garnish with fresh parsley and enjoy!

Notes

Nutritional information per serving:
Calories: 261
Carbs: 18g
Fibre: 3g
Sugar: 7g
Protein: 25g
Fat: 11g

Asian-Inspired Beef & Broccoli

Asian-Inspired Beef & Broccoli

by | Jan 12, 2021 | Recipes

Smoked Salmon Avocado Toast

Whether you are pregnant and looking for an iron-rich meal that won’t turn your stomach, or just really busy and need a quick and easy to prepare (but healthy!) meal – this Beef & Broccoli recipe has got you covered!

Some of the most important nutrients during pregnancy are:

  • iron
  • calcium, and
  • folate.

This recipe contains 3mg of iron, which equates to approximately 11% of the Recommended Daily Allowance (RDA) for pregnant women and approximately 16% RDA for most adults; 115mg of calcium, which is approximately 10% RDA for pregnant women and 12% RDA for other adults; plus 103mcg of folate, which is approximately 17% RDA for pregnant women and about 26% RDA for all other adults.

This Beef and Broccoli dish also contains ginger, which not only tastes great, but can help with indigestion and nausea (from pregnancy or otherwise).

Also highlighted in this recipe is tons of broccoli which is a superfood and high in fibre and many other nutrients including vitamins, minerals, and phytonutrients.

Because it is quick to prepare, taking only 15 minutes, it is a great option if you are feeling tired and fatigued.

This recipe is for 2 servings sizes, but you could easily double the recipe to have leftovers the next day or to serve your whole family. You can store leftovers sealed in the fridge for up to 3 days.

This Beef and Broccoli dish can also be served on a bed of brown rice or cauliflower rice.

Enjoy!

Chinese Beef & Broccoli

Whether you are pregnant and looking for an iron-rich meal that won’t turn your stomach, or just really busy and need a quick and easy to prepare (but healthy!) meal – this Beef & Broccoli recipe has got you covered!
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Prep Time 6 minutes
Cook Time 9 minutes
Total Time 15 minutes
Servings 2 servings

Ingredients
  

  • 2⅔ fl ozs Bone Broth
  • 2 tbsps Coconut Aminos
  • 1 tsp Ginger fresh, minced
  • 1 Clove Garlic fresh, minced
  • 1 tsp Sambal optional
  • 1 tbsp Tapicoa Starch
  • ½ tsp Avocado Oil
  • ½ tsp Toasted Sesame Oil
  • 10 ozs Flank Steak sliced against the grain
  • 3 cups Broccoli florets, chopped
  • Sesame Seeds to Garnish

Instructions
 

  • In a small bowl, whisk together the broth, coconut aminos, garlic, ginger tapioca starch and sambal, if using, until no clumps remain.
  • Heat a large skillet over medium heat and add the avocado oil. Once it is hot, add the steak slices and cook for 3 to 4 minutes. Add the sauce to the pan and cook for an additional minute. Add the broccoli, stir in sesame oil, then cover and cook for an additional 3 minutes.
  • Sprinkle with sesame seeds, serve and enjoy!

Notes

Nutritional information per serving:
Calories: 425
Carbs: 17g
Fibre: 4g
Sugar: 6g
Protein: 52g
Fat: 17g

Mashed Cauliflower

Mashed Cauliflower

by | Dec 4, 2020 | Recipes

Smoked Salmon Avocado Toast

A healthy alternative to mashed potatoes is this Mashed Cauliflower.

But, before you turn up your nose… you should give it a try, and have a think about the difference in calories, carbs and nutrients that you will be consuming.

For example, in 1 cup of mashed potato there are approximately 210 calories and 33 grams of carbs. Conversely, in 1 cup of mashed cauliflower (from this recipe) there are only approximately 130 calories and only 16 grams of carbohydrates.

Now that is a massive difference! Especially if this dish is accompanied by alcohol and desserts and other starchy vegetables and creamy sauces, the calories easily add up and can become excessive. This is a simple, tasty swap-out to help manage that growing calorie count.

You don’t need to compromise on taste either. This recipe contains olive, garlic and thyme which adds a rich creamy texture and some herbaceous flavour to the dish.

Cauliflower is a cruciferous vegetable that is naturally high in fibre and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fibre to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

An article published by the Centers for Disease Control and Prevention (CDC) places cauliflower 24th on a list of “powerhouse fruits and vegetables.” Just one cup of raw cauliflower will provide: 77 percent of daily vitamin C needs, 20 percent of daily vitamin K needs and 10 percent or more of daily needs for vitamin B6 and folate.

So, will you add mashed cauliflower to your holiday table this year?

Mashed Cauliflower

A healthy alternative to mashed potatoes is this Mashed Cauliflower. This recipe contains olive, garlic and thyme which adds a rich creamy texture and some herbaceous flavour to the dish.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 servings

Ingredients
  

  • 1 head Cauliflower large, sliced into florets
  • 3 Cloves Garlic, whole minced
  • 1 tbsp Olive Oil
  • 1 tsp Ground Thyme
  • Sea Salt and Black Pepper to taste
  • ¼ cup Parsley to garnish

Instructions
 

  • Bring a large pot of water to a boil.
  • Place cauliflower florets and garlic in a large steamer basket. Place carefully in the pot of water, cover, and steam until fork tender, approximately 10 minutes.
  • Transfer steamed cauliflower and garlic to a food processor or blender. Add olive oil, thyme, salt and pepper and process. Scrape down the sides of the bowl or blender, if needed, and continue processing to desired texture.
  • Scoop into a serving bowl, or divide onto serving plates. Garnish with parsley and enjoy!

Notes

Nutritional information per serving:
 
Calories: 72
Carbs: 8g
Fibre: 3g
Sugar: 3g
Protein: 3g
Fat: 4g

Chia Oat Parfait with Kiwi

Chia Oat Parfait with Kiwi

by | Nov 24, 2020 | Recipes

Smoked Salmon Avocado Toast

This Chia Oats with Kiwi can not only be a great breakfast, but also a great dessert, or bedtime snack to promote healthy sleep.

This is a great recipe to meal prep in advance. If you aren’t yet convinced, another bonus is… it only takes 10 minutes to make! This recipe is easy and delicious.

Believe it or not kiwis can help with sleep. In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat the fruit before bedtime. Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% (1).

The sleep-promoting effects of kiwis might be attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle (1,2,3). It has also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may also be partly responsible for their sleep-promoting effects (1,4).

Chia seeds for their little size chia seeds pack a big nutritional punch. A one-ounce (28 grams) serving of chia seeds contains: 11 grams of fibre, 4 grams of protein and 9 grams of fat 5 of which are those healthy anti-inflammatory omega 3’s. They are loaded with antioxidants to help neutralize free radicals. It also contains 18% of RDI for calcium and 30% of RDI for magnesium which are also important minerals to reduce anxiety, stress and promote sleep. The word “chia” is the ancient Mayan word for “strength.”

Oatmeal is high in fibre and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin (5).

Refrigerate in an airtight container for up to four days. For best results, reheat with additional liquid over the stove or in the microwave.

 

References:

  1. http://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
  3. https://pubmed.ncbi.nlm.nih.gov/22652369/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4629050/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/

Chia Oats Parfait With Kiwi

This Chia Oats with Kiwi can not only be a great breakfast, but also a great dessert, or bedtime snack to promote healthy sleep.
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Prep Time 10 minutes
Setting Time 3 hours
Total Time 3 hours 10 minutes
Servings 4 servings

Ingredients
  

  • 1 cup Almond Milk
  • ½ cup Chia Seeds
  • 1 cup Oats rolled
  • ½ cup Almonds chopped
  • 1 tsp Cinnamon
  • 1 tbsp Maple Syrup
  • 2 Kiwi chopped

Instructions
 

  • Combine almond milk and chia seeds in a mason jar, or a bowl, cover and refrigerate a few hours or overnight.
  • In a dry pan, over medium heat, add oats and almonds. Stir frequently until fragrant, approximately 5-7 minutes. Add cinnamon and maple syrup, and stir for another 1-2 minutes. This step can be made ahead, or in the morning. If making ahead, allow to cool, then store covered at room temperature.
  • In serving dish, layer the granola, chia pudding, then top with kiwi. Enjoy!

Notes

Nutritional information per serving:
Calories: 312
Carbs: 35g
Fibre: 12g
Sugar: 8g
Protein: 10g
Fat: 16g

Salmon Chowder

Salmon Chowder

by | Nov 17, 2020 | Recipes

Smoked Salmon Avocado Toast

This is a beautiful rich and hearty meal that helps feed the soul and is absolutely delicious.

Another great thing about this meal is that it can also help support and promote sleep if consumed in the evening. 

The combination of omega-3 fatty acids and vitamin D in salmon has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin (1,2,3). 

In one study, men who ate 5-10.5 ounces (150-300 grams) of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than men who ate chicken, beef, or pork. This effect was thought to be the result of vitamin D. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality (4).

It is important avoid high protein meals at night as this can interfere with sleep. This meal is a well proportioned mix of carbohydrates (21g), proteins (23g) and fats (24g), making it a great balanced meal and low on the glycemic index to support healthy blood sugar balance and subsequently support great sleep. 

You can store this in the fridge for up to 3 days or freeze it.

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
  2. https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.14-268342
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/

 

Salmon Chowder

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Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 4 servings

Ingredients
  

  • 2 tbsps Coconut Oil
  • 1 Carrot sliced
  • 2 cups Celery Root peeled and cubed
  • 2 cups Rutabaga peeled and cubed
  • 2 cups Organic Vegetable Broth
  • 12 oz. Salmon Filet
  • 1 cup Organic Coconut Milk
  • ¼ tsp Granulated Garlic
  • ¼ tsp Ginger
  • ¼ tsp Sea Salt or more to taste
  • ¼ cup Parsley chopped, optional garnish

Instructions
 

  • In a large soup pot, melt the coconut oil over medium-low heat. Add the sliced carrot, celery root, and rutabaga. Cover and let cook for about 10 minutes, or until fork tender.
  • While the vegetables are sauteeing, skin the salmon. Discard the salmon skin. Set aside the salmon fillets.
  • Add the broth to the pot and bring to a low rolling boil for 5-10 minutes, until vegetables are fork tender.
  • Add salmon into the pot and poach the salmon for 10-15 minutes. Add a small amount of water if needed to ensure the salmon is covered with boiling liquid.
  • With a fork, gently flake the fish into chunks. Stir in the coconut milk, garlic and ginger. Season to taste with sea salt.
  • Divide into serving bowls and garnish with chopped parsley, if desired. Enjoy!

Notes

Nutritional information per serving:
Calories: 386
Carbs: 21g
Fibre: 5g
Sugar: 10g
Protein: 23g
Fat: 24g

Coconut Yogurt Clusters

Coconut Yogurt Clusters

by | Oct 23, 2020 | Recipes

Smoked Salmon Avocado Toast

Many of us crave for sweet treats when we’re feeling down. While sweets can temporarily raise serotonin in the short-term, long-term sweets only serve to fuel our low mood by increasing inflammation and blood sugar imbalances, which can both negatively impact mood.

You will be surprised to know that this delicious treat is loaded with the mood-boosting amino acid tryptophan! Plus, it’s a much healthier option than reaching for candy bars or cookies. Here’s why…

Cashews are actually one of the best sources of the amino acid tryptophan among all plant-based foods with 1000-2000 milligrams per 1/4 cup serving. This amino acid is critical for improving the uptake of serotonin in the brain and acts as a direct precursor to the anti-depressant hormone itself. Cashews are a tiny package of iron, magnesium, Vitamin B6, protein, important amino acids, and even omega 3 fats. All of these nutrients directly ward off mild depression and anxiety naturally.

Pumpkin seeds are also loaded with high levels of tryptophan. This amino acid is essential for the production of serotonin, which in turn gets converted into melatonin. This hormone plays a vital role in regulation of behaviour along with exerting positive effects on sleep, mood, appetite and pain. So, if you want a good night’s rest, which can often be difficult for people with depression, then eat a handful of pumpkin seeds before bed along with a small fruit. They also contain an amino acid cucurbitin, which acts as an antibacterial agent eliminating intestinal worms from the digestive system. Supporting a healthy gut is crucial for supporting a healthy mood. Link to gut and mental health article. 

Greek yoghurt contains lactobacillus, which is important for gut health but has also been shown to support healthy mood. Researchers have discovered a specific mechanism for how the lactobacillus bacteria affect mood, providing a direct link between the health of the gut microbiome and mental health. One study found that the amount of lactobacillus in the gut affects the level of a metabolite in the blood – called kynurenine – which has been shown to drive depression. When lactobacillus was diminished in the gut, the levels of kynurenine went up, and depression symptoms set in (1). 

Berries, including cranberries, pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress—an imbalance of harmful compounds known as free radicals in your body (2). They’re particularly high in anthocyanins, a pigment that gives certain berries their red-purple-blue colours. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms (3). 

So, in only 5 minutes of prep – you can have a mood-boosting, sweet-treat to help keep cravings at bay while supporting your mood.

 

References

  1. https://www.hindustantimes.com/health-and-fitness/could-eating-yoghurt-help-treat-depression-and-anxiety/story-
  2. https://pubmed.ncbi.nlm.nih.gov/29662448/
  3. https://pubmed.ncbi.nlm.nih.gov/29695122/

 

Coconut Yoghurt Clusters

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Prep Time 5 minutes
Cook Time 2 hours
Total Time 2 hours 5 minutes
Servings 12 servings

Ingredients
  

  • 1 cup Coconut Yoghurt
  • ¼ cup Almonds
  • ¼ cup Walnuts
  • ¼ cup Cashews
  • ¼ cup Coconut Flakes
  • ¼ cup Dried Cranberries unsweetened

Instructions
 

  • Line a muffin tin with silicone liners or prepare a cookie sheet with parchment paper or a silicone mat.
  • In a medium bowl, add all ingredients and stir well to combine.
  • Divide the mixture evenly among the muffin liners or scoop the mixture onto the lined baking sheet, forming clusters of about 2 to 2.5 inches.
  • Freeze for at least 2 hours to allow to harden before serving. Enjoy!

Notes

Nutritional information per serving:
Calories: 81
Carbs: 6g
Fibre: 1g
Sugar: 4g
Protein: 4g
Fat: 5g