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 minutes
    Cook Time 25 minutes
    Total Time 30 minutes
    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

    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
     

    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 minutes
    Cook Time 5 minutes
    Total Time 10 minutes
    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

    Cinnamon Flax Pudding Parfait

    Cinnamon Flax Pudding Parfait

    Two Glasses with Detox Green Smoothie

    This sweet pudding parfait is likely to put a smile on anyone’s face! It’s a bonus knowing that the ingredients in this parfait align with nutrition to support women’s health, specifically through menopause.

    If you’d like to learn more about nutrition for menopause, check out our article Nutrition Strategies To Help Manage Your Menopause Symptoms.

    One of the star ingredient in this recipe, flaxseed, is known for its level of phytoestrogens. The term phytoestrogens refer to estrogen-like compounds that are produced naturally by plants, instead of within the human body. These estrogen-like compounds are able to mimic the effect of estrogen, which is helpful for menopausal women who have estrogen levels that are declining. In studies examining menopausal women who consume a high phytoestrogen diet over six weeks, they are shown to have a decrease in hot flashes, night sweats, and flushing (1). It is important to note that there is concern about phytoestrogens disrupting our body’s natural hormone balance, but research supports that it would require significantly high levels of consumption to have a toxic impact (2). 

    This recipe also avoids the use of refined sugars by substituting maple syrup instead. Avoiding the use of refined sugars is beneficial as consumption typically leads to quick rises and sharp declines in blood sugar levels. This variability often results in challenges with mood, which is definitely the case for menopausal women. Evidence shows that women who had diets higher in refined carbs and sugars had a higher incidence of depression (3). 

    To add a pop of flavour and colour to this recipe blueberries and blackberries are included. While they are low in calories, these berries are filled with nutrients, including antioxidants. Blueberries and blackberries are known to be high in antioxidant compounds such as vitamin C, quercetin and anthocyanins, which help to fight oxidative stress in the body (4).

     

    1. Washburn, S., Burke, G., Morgan, T., & Anthony, M. (1999). Effect of soy protein supplementation on serum lipoporteins, blood pressure, and menopausal symptoms in perimenopausal women, Menopause, 6(1), 7-13. doi: 10100174.
    2. Patisaul, H., & Jefferson, W. (2010). The pros and cons of phytoestrogens. Frontier Neuroendocrinology, 31(4), 400-419. doi: 10.1016/j.yfrne.2010.03.003.
    3. Gangwisch, J., Hale, L., Garcia, L., Malaspina, D., Opler, M., Payne, M., … & Lane, D. (2015). High glycemic index diet as a risk factor for depression: analysis from the Women’s Health Initiative. American Journal of Clinical Nutrition, 102(2), 454-463. doi: 10.3945/ajcn.114.103846.
    4. Skrovankova, S., Sumczynski, D., Mlcek, 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. 

    Cinnamon Flax Pudding Parfait

    This sweet pudding parfait is likely to put a smile on anyone’s face! It’s a bonus knowing that the ingredients in this parfait align with nutrition to support women’s health, specifically through menopause.
    Prep Time 5 minutes
    Setting Time 30 minutes
    Total Time 35 minutes
    Servings 2 servings

    Ingredients
      

    • ¼ cup Ground Flax Seed
    • ½ cup Whole Flax Seed
    • 1 tbsp Chia Seed
    • 1 tsp Cinnamon
    • 1 cup Unsweetened Almond Milk
    • 1 tbsp Maple Syrup
    • 2 cups Unsweetened Coconut Yogurt
    • ¼ cup Blueberries
    • ¼ cup Blackberries
    • ¼ cup Pecans crushed (optional)

    Instructions
     

    • In a 500mL mason jar, or a bowl add whole and ground flaxseed, chia seeds, cinnamon, unsweetened almond milk and maple syrup. Shake or stir well to combine. Allow the pudding mixture to sit for at least 30 minutes, or overnight in the fridge.
    • When you’re ready to eat, layer ½ cup pudding mixture,1/2 cup coconut yogurt.
    • Top the parfaits with berries and pecans Enjoy!

    Notes

    Nutritional information per serving:
    Calories: 504
    Carbs: 49g
    Fibre: 16g
    Sugar: 22g
    Protein: 11g
    Fat: 32g

    Ashwagandha Moon Milk

    Ashwagandha Moon Milk

    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.
    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