Apple Berry Crisp

Apple Berry Crisp

Two Glasses with Detox Green Smoothie

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick!

Satisfying your sweet tooth while avoiding refined sugars can be challenging, but this crisp is an excellent option as it uses maple syrup in place of refined sugar.

It is, however, important to remember that foods high in naturally occurring sugar such as maple syrup need not be added to the diet, but can be used as a healthier alternative to refined sugars to replace your current sugar intake.

But why is avoiding refined sugar so important?

Well, for one reason, refined sugar can have a big impact on our mood. Consuming refined sugars, such as cane sugar, leads to large peaks and dips in our blood sugar levels. Evidence suggests that these fluctuating levels impacts our mood, including symptoms of depression and anxiety. In fact, research shows that individuals with diabetes are 20% more likely to be diagnosed with anxiety compared to healthy controls (1). For more on replacing refined sugars in your diet, check out our article on sugar alternatives.

However, when we consume natural sugars, such as those found in fruits, we do not get the same fluctuations in our blood sugar. Additionally, when eating fruit, we also get fibre, vitamins, and other nutrients not found in sources of refined sugar. For example, raspberries are filled with many antioxidants which fight oxidative stress in our body (2). Fighting oxidative stress is important to prevent cellular damage that leads to disease.

This recipe also contains almonds, which is a good ingredient for modulating blood sugar. Almonds are high in magnesium which, when used as a supplement, has been shown to lower blood sugar levels and improve insulin function (3). Plus, the contain healthy fats, protein, and fibre – all of which assist with blood sugar balance, and helping you feel satisfied by your meal!

Extra tip: If you want to boost the protein in this dish, you can add a bit of vanilla protein powder or an unflavoured collagen powder, along with a little extra coconut oil to avoid the crisp becoming too dry.

References: 
1. Li, C., Barker, L., Ford, E., Zhang, X., Strine, T., & Mokdad, A. (2008). Diabetes and anxiety in US adults: findings from the 2006 behavioural risk facto surveillance system. Diabetic Medicine, 25(7), 878-881. doi: 10.111/j.1464-5491.2008.02477.x

2. Skrovankova, S., Sumczynski, D., Micek, J., Jurikova, T., & Sochor, J. (2015). Bioactive Compounds and Antioxidant Activity in Different Types of Berries. International Journal of Molecular Science, 16(10), 24673-24706. doi: 10.3390/ijms161024673

3. Guerrero-Romero, F., & Rodriguez-Moran, M. (2011). Magnesium improves the beta-cell functioni to compensate cariatioin of insulin sensitivity: double-blind, randomized clinical trial. European Journal of Clinical Investigations, 41(4), 405-410. doi: 10.1111/j.1365-2362.2010.02422.x.

 

Apple Berry Crisp

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick!
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Servings 2 servings

Ingredients
  

  • ½ cup Raspberries or berry of choice
  • 1 Tart Apple chopped
  • 2 tsps Cinnamon divided
  • pinch Nutmeg
  • 1 tbsp Coconut Oil
  • ¼ cup Pecans chopped
  • ¼ cup Almonds slivered or chopped
  • 3 tbsps Almond Flour
  • 1 tbsp Maple Syrup
  • 2 tbsp Flaked Coconut to garnish (optional)

Instructions
 

  • Preheat oven to 350ºF (175ºC).
  • Combine apples and berries in a small baking dish. Sprinkle with half of the cinnamon and top with coconut oil. Set aside.
  • In a small bowl add the nuts, almond flour, maple syrup, nutmeg and the rest of the cinnamon. Mix with a fork or whisk together until well combined. Spread this crumble mixture evenly over the fruit. Place in the oven.
  • Bake for 25 to 30 minutes or until golden brown. Add flaked coconut, if using, for the last 5 minutes of baking to lightly toast. Remove from the oven and cool slightly.
  • Divide evenly between bowls and enjoy!

Notes

Nutritional information per serving:
Calories: 426
Carbs: 32g
Fibre: 10g
Sugar: 17g
Protein: 8g
Fat: 32g

Blueberry Turkey Breakfast Sausages Patties

Blueberry Turkey Breakfast Sausages Patties

Two Glasses with Detox Green Smoothie

Symptoms including bloating, abdominal pain, constipation and diarrhea are all too familiar to an individual with irritable bowel syndrome (IBS).

For the management of IBS, a type of elimination diet, called the low-FODMAP diet, has shown success in improving these symptoms.

FODMAP is an acronym for short-chain carbohydrates that the human body has difficulty digesting, and therefore can lead to IBS symptoms. Recent studies suggest that up to 86% of patients find relief from these symptoms on a low-FODMAP diet (1). We’ve written more about the low-FODMAP diet here. Remember, it is important to talk to a health care professional, such as your family doctor or naturopathic doctor to rule out any more serious conditions within your digestive system. 

In the standard American diet (SAD), wheat is the biggest contributor to FODMAPs in the diet (2). It is typical for a SAD breakfast to contain wheat-based items such as cereal, bread, bagels, or baked goods. When these items are eliminated during a low-FODMAP diet, making breakfast can seem challenging. This recipe provides a flavourful, quick, and filling alternative to start your day! Plus, these breakfast sausages can be made in batches and frozen, to be heated in a toaster oven or pan for those on-the-go mornings.

Many fruits are considered high-FODMAP foods because they are high in fructose, a natural sugar. However, blueberries are low in fructose and are therefore safe to eat in moderate quantities on a low-FODMAP diet. Blueberries were also recently listed as one of our Top 10 Brain-Boosting Superfoods!

This recipe includes extra-lean ground turkey which, in addition to being a low-FODMAP food, is considered a heart healthy choice compared to other ground meats. It contains lower levels of saturated fats, which is a known risk factor for cardiac disease (3). Turkey also contains the amino acid tryptophan which is the building block of neurotransmitters that help us feel happy, sleep well, and reduce cravings. 

With garlic and onion both being high-FODMAP foods, it can be difficult to replace the flavour infusion these ingredients provide. Ginger is a wonderful low-FODMAP flavour alternative incorporated into this recipe. Ginger also has the added benefit of having anti-inflammatory and antioxidant properties (4), and an affinity for soothing the digestive system.

 

1. Nanayakkara, W., Skidmore, P., O’Brien, L., Wilkinson, T., & Gearry, R. (2016). Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology, 9, 131-142. doi: 10.2147/CEG.S86798

2. Dunn, S., Datta, A., Kallis, S., Law, E., Myers, C., & Whelan, K. (2010) Validation of a food frequency questionnaire to measure intakes of inulin and oligofructose. European Journal of Clinical Nutrition, 65(3), 402-408. doi: 10.1038/ejcn.2010.272

3. O’Keefe, J., & DiNicolantonio, J. (2018). Effects of dietary fats on blood lipids: a review of direct comparison trials. Open Heart. 5(2). doi: 10.1136/openhrt-2018-000871

4. Mashhadi, N., Ghiasvand, R., Askari, G., Hariri, M., Darvishi, L., & Mofid, M. (2013). Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. International Journal of Preventative Medicine. 4(1), 36-42. 

 

    Blueberry Turkey Breakfast Sausage Patties

    This recipe includes extra-lean ground turkey which, in addition to being a low-FODMAP food, is considered a heart healthy choice compared to other ground meats.
    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Servings 2 Servings (4 patties)
    Calories 211 kcal

    Ingredients
      

    • 8 ozs Extra Lean Ground Turkey
    • tsps Italian Seasoning equal parts mixture of dried basil, dried parsley, dried oregano, dried thyme, and dried rosemary, do not use Italian Seasoning mixes with garlic, onion, or other high-FODMAP ingredients if you are on a LOW-FODMAP diet
    • 1 tbsp Maple Syrup
    • ½ tsp Ginger peeled and minced
    • tsp Sea Salt
    • 2 tbsp Arrowroot Starch
    • ¼ cup Blueberries fresh, frozen or dried
    • tsps Coconut Oil

    Instructions
     

    • In a large mixing bowl, combine the ground turkey, Italian seasoning, maple syrup ginger, salt and arrowroot starch, mixing until well blended.
    • Gently fold blueberries into the turkey mixture.
    • Divide the mixture into 4 equal parts. Using your hands, shape the mixture into patties, approximately 4-inches in diameter. Set aside.
    • Heat the coconut oil in a large frying pan over medium-high heat.
    • Once the pan is warmed, cook turkey patties for approximately 4-5 minutes on each side, until the patties are fully cooked through.
    • Serve and enjoy!

    Notes

    Nutritional information per serving:
    Calories: 180
    Carbs: 17g
    Fibre: 1g
    Sugar: 8g
    Protein: 19g
    Fat: 4g

    Squash Pancakes

    Squash Pancakes

    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!
    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    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

    Chia Oat Parfait with Kiwi

    Chia Oat Parfait with Kiwi

    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.
    Prep Time 10 mins
    Setting Time 3 hrs
    Total Time 3 hrs 10 mins
    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

    Green Monster Muffins

    Green Monster Muffins

    Coconut Chicken Curry with Zoodles

    Do you ever have trouble convincing your kiddies to eat their vegetables? Do they turn their noses up at vegetables?

    Then these muffins are your new best friend! They’ll help to get some greens into your kids’ diet.

    Spinach was a superfood before superfoods were cool, providing too many health benefits to list. Most people have heard that spinach is good for the eyes, and muscles, but did you know it’s also good for your immune system? Spinach is an excellent source of Vitamin K which acts as a cofactor for some proteins used in immune response, including Natural Killer cells – the ones that help fight viruses.

    Whole grain oats contain a soluble fibre called beta-glucan. This slowly digesting fibre also make you feel fuller, longer by delaying stomach emptying. Beta-glucan fibre only partially dissolves in the gut making a thick, gel like solution that is a friend to your good gut bacteria – and we all need as much immune support as we can find these days! For the adults in the house, oats can reduce LDL (bad cholesterol), reduce blood sugar, and may also improve insulin sensitivity.

    Naturally sweetened with both dates and bananas, these muffins provide a solid dose of the essential mineral potassium. In one Canadian study potassium intakes were far below the “adequate Intake” level for all age groups. The European Respiratory Journal found that bananas could decrease wheezing and improve lung function in children with asthma, possibly due to their antioxidant and potassium content. What a simple way to support our respiratory system!

    We understand busy families need something quick to prepare. If you’re feeling really keen add some eyes and a smile with a few stevia-sweetened chocolate chips before serving. You can now watch your kids eat their veggies while munching on this delicious Green Monster Muffin.

     

    Green Monster Muffins

    Do you ever have trouble convincing your kiddies to eat their vegetables? Do they turn their noses up at vegetables?
    Then these muffins are your new best friend! They'll help to get some greens into your kids' diet.
    Prep Time 5 mins
    Cook Time 20 mins
    Total Time 25 mins
    Servings 12 muffins

    Ingredients
      

    • 1 tsp Coconut Oil
    • cups Baby Spinach
    • 1 Banana ripe
    • ½ Avocado
    • 2 tbsp Vanilla Protein Powder
    • 4 Medjool Dates
    • ¾ cup Organic Coconut Milk
    • 2 Eggs large
    • 2.5 cups Oats rolled
    • 1 tsp Baking Powder
    • 1 tsp Baking Soda
    • 2 tbsp Lemon Juice

    Instructions
     

    • Preheat your oven to 350ºF. Line 12 regular muffin holes with parchment paper liners.
    • In a blender container, add coconut oil, baby spinach, banana, avocado, protein powder, dates, and coconut milk. Blend until smooth.
    • Add the eggs, oats, baking powder and baking soda to the blender container. Blend again until a batter is formed. Quickly blitz in lemon juice.
    • Scoop the muffin batter into the lined muffin holes. Bake for approximately 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean.
    • Remove from oven. Remove muffins from muffin holes while still warm to prevent sticking. Let cool and enjoy!

    Notes

    Nutritional information per serving:
    Calories: 157
    Carbs: 22g
    Fibre: 3g
    Sugar: 7g
    Protein: 6g
    Fat: 6g